ntr315ch1 - Chapter 1 Nutrition Basics Diet Planning Principles Adequacy Balance Variety Moderation Whole grains cereals breads brown rice popcorn

Chapter 1 Nutrition Basics Diet Planning Principles: • Adequacy, • Balance, • Variety, • Moderation Whole grains: • cereals / breads • brown rice • popcorn Refined grains: • cereals / breads • enriched flours • white rice Oils: Vegetable /seed oils, Butter / margarine, Shortening, Lard, Beef Tallow, Chicken Fat Discretionary Calories: • Pastries • Cookies • Doughnuts • Candy • Soft Drinks • Sugar • Honey • Beer, Wine, Liquor • Oils / fats Inactive Older Woman= 1600 kcal Grains: 5 ounces Vegetables: 2 cups Fruits: 1.5 cups Milk: 3 cups Meat and Beans: 5 ounces Discretionary kcal 132 Very Active Young Male= 3200 kcal Grains: 10 ounces Vegetables: 4 cups Fruits: 2.5 cups Milk: 3 cups Meat and Beans : 7 ounces Discretionary kcal 648 1 Ounce Bread / Cereal Equivalents : 7 saltine crackers, 1 slice bread, 1/2 cup cooked cereal or rice or pasta, 1 small muffin or roll or biscuit, 1 cup cold cereal, 3 cups popcorn, 1/2 tortilla 1/2 Cup Vegetable Equivalents: 1 cup raw leafy vegetable, 1/2 cup juice, medium carrot, small ear corn, small tomato, small potato, 1/2 cup beans (legumes), 1/2 cup vegetable 1/2 Cup Fruit Equivalents: Small orange, 1/2 cup fresh cooked, frozen fruit, 1/2 cup fruit juice, 1/2 small apple, small banana, ¼ cup dried fruit 1 Ounce Equivalents Meat and Beans: 1/4 cup cooked beans, 1 tablespoon peanut butter, 1/2 ounce nuts/seeds, 1 egg, 3 ounces of meat, fish, poultry 1 Cup Equivalents Milk: 8 ounces yogurt, 1 1/2 ounces hard cheese, 2 slices processed cheese, 1 cup milk, 1 1/2 cups ice cream, 2 cups cottage cheese 1.