Fruits and Vegetables
-These foods are notable for their contributions of Vitamin A, vitamin C, foliate,
potassium, magnesium and fiber, and for their lack of fat and cholesterol.
-3 to 5 servings per day
-Bean sprouts, broccoli, Brussels sprouts
-Some people exclude red meat only, but eat poultry and fish.
-Some people eat fish occasionally and select plant protein foods on other days.
-Some exclude all animal meats, but each animal product such as eggs, cheese,
Food and Health
-People may buy vegetables from the local farmers market because they cost
less, not in dollars, but in fuel and environmental pollution, than foods shipped in
from far away.
-Consumers may also select foods based on the packages they come
-Different foods in the same group contain different arrays of nutrients.
-Among the fruits, for example, strawberries are especially rich in Vitamin C while
cantaloupes are rich in vitamin A.
-No food is guaranteed entirely free of constitue
Food Group Plans
-A person eating according to a food group plan will receive not only the nutrients
each group is notable for, but also small amounts of other nutrients.
-Take milk, cheese, and yogurt again as examples.
-Theses foods are notable for thei
-While most people realize that their food habits affect their health, they often
choose foods for other reasons.
-One reason people choose certain foods, of course, is that they like certain
-Two widely shared preferences are for
Four Food Group Plan
-The Four Food Group Plan makes a strong foundation for a healthy diet, but it
fails to specify food energy intakes.
-People who use it incautiously can easily over consume fat and energy.
-Large fat and energy differences exist withi
-A convenient way to remember the portion sizes and energy values is keep in
mind a typical item from each list.
-The number of kcalories associated with each food is an average for the group.
-The exchange system has no sugar list, but peop
-A person may choose for social reasons to go out for pizza with friends, but
once there, might do well to eat only one slice and a large salad of fresh
-Individual food selections neither make nor break a diets healthfulness, bu
-These foods are notable for their contributions of sugar, fat, salt, alcohol, and
-These foods are not in the pattern because they provide few nutrients.
-Some of the following items could not be placed in more than one g
Food and Associations
-People tend to like foods with happy associations.
-By the same token, people can attach intense and unalterable dislikes to foods
that they ate when they felt sick, or that were forced on them when they werent