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Review the following 3 food guides (DASH, Mediterranean, and...

Review the following 3 food guides (DASH, Mediterranean, and Harvard's Healthy Eating Pyramid)



 

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1 7 : | Diet Evaluation via food guides_Version 3 (1) - WordPad X File Home View & Cut Calibri + 11 -AA . 1. Find Copy Gac Replace Paste BI U abc X x' A . 2 . B3 3 7 Picture Paint Date and Insert drawing time object Select all Clipboard Font Paragraph Insert Editing WordPad does not support all of the features of this document's format. Some content might be missing or displayed improperly . 1 . . . I . . . . . . ) . . . 1 . . . 1 . . . 2 . . . 1 . . . 3 . . . 1 . . . 4 . . . 1 . . . 5 . . . 1 . . . 1 . . . 1 . . . 7 . THE HEALTHY EATING PYRAMID Department of Nutrition, Harvard School of Public Health USE SPARINGLY: RED MEAT, PROCESSED MEAT & BUTTER REFINED GRAINS: WHITE RICE, BREAD & PASTA SUGARY DRINKS & SWEETS SALT OPTIONAL: ALCOHOL IN MODERATION (Not for everyone DAIRY (1-2 servings a day) OR VITAMIN D/CALCIUM SUPPLEMENTS DAILY MULTIVITAMIN HEALTHY FATS/OILS: PLUS EXTRA VITAMIN D NUTS. SEEDS, BEANS & TOFU FISH, POULTRY & EGGS For most people) OLIVE. CANOLA SOY. COR BOTHER VEGETARIE OIL TRANS-FREE MARGARINE WHOLE GRAINS: BROWN RICE, WHOLE WHEAT PASTA OATS, ETC VEGETABLES & FRUITS HEALTHY FATS/OIL WHOLE GRAINS E DAILY EXERCISE & WEIGHT CONTROL For more information about the Healthy Eating Pyramid: WWW.THE NUTRITION SOURCE.ORG Eat, Drink, and Be Healthy by Waiter G. Willett, M.D. and Patrick J. Sterrett (2095) Free Press/Simon & Schuster Inc. Copyright @ 2008 100%

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1 7 : | Diet Evaluation via food guides_Version 3 (1) - WordPad X File Home View & Cut Calibri + 11 -AA . 1. Find Copy Gac Replace Paste BI U abc X x' A . 2 . = = = 1 Picture Paint Date and Insert drawing time object Select all Clipboard Font Paragraph Insert Editing WordPad does not support all of the features of this document's format. Some content might be missing or displayed improperly . 1 . . . 1 . . . 8 . . . 1 . . . 1 . . . 1 . . . 2 . . . 1 . . . 3 . . . 1 . . . 4 . . . 1 . . . 5 . , . 1 . . . 6 . . . 1 . . . 7 . V (8-10 per day) Note: Choose lower-salt foods from all categories. Mediterranean Diet Pyramid A contemporary approach to delicious, healthy eating Meat Sweets Win Poultry and Eggs Cheese and Yogurt Fish and Seafood Drink Water Fruits, Vegetables, Grains (mostly whole), Olive oil, Beans, Nuts, Legumes and Seeds Herbs and Spices Physically Active; Enjoy Meals with Others THE HEALTHY EATING PYRAMID Department of Nutrition, Harvard School of Public Health 100%

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1 7 : | Diet Evaluation via food guides_Version 3 (1) - WordPad X File Home View & Cut Calibri + 11 -AA . 1. Find Copy Gac Replace Paste BI U abc X x' A . 2 . B3 3 7 Picture Paint Date and Insert drawing time object Select all Clipboard Font Paragraph Insert Editing WordPad does not support all of the features of this document's format. Some content might be missing or displayed improperly. . 1 . . . 1 . . . 8 . . . 1 . . . 1 . . . 1 . . . 2 . . . 1 . . . 3 . . . 1 . . . 4 . . . 1 . . . 5 . . . 1 . . .6 . . . 1 . . .7 . Lall SEC a LININGIISUII VI LIC WAWII UICL WU LIC LINUSCITYPIGLE I CLUIIIIIICHUQUIVIIS MY looking at figure 10.18 in your textbook Review the following 3 food guides (DASH, Mediterranean, and Harvard's Healthy Eating Pyramid) DASH Diet Pyramid What's a Serving 1 cup low-fat fruit yogurt /2 cup low-fat frozen yogurt 1 Tbs. maple syrup, sugar, or jam What's a Serving 1/2 cup cooked beans Sweets /'s cup nuts (5 per week) 2 Tbs. sunflower seeds What's a Serving Beans, Oils, 1 tsp. oil or soft margarine Nuts & Salad 1 tsp. regular mayo Seeds Dressing 1 Tbs. low-fat mayonnaise What's a Serving (per day) Mayo 1 Tbs. regular salad dressing low-for of fa 2 Tbs. light salad dressing 1 cup milk or yogurt (2-3 per day) 11/2 oz. cheese Seafood, Low-Fat Poultry, What's a Serving What's a Serving oz. broiled or roasted 1 slice bread Dairy Lean Meat seafood. skinless /2 cup dry cereal (2-3 per day) (0-2 per day) poultry, or lean 1/2 cup cooked rice, meat pasta, or cereal What's a Serving Grains 1 medium fruit /2 cup fresh, frozen, or What's a Serving (preferably whole) (7-8 per day) canned fruit 1 cup lettuce /2 cup other 1/2 cup dried fruit 3/4 cup fruit vegetables Vegetables & Fruits (8-10 per day) Note: Choose lower-salt foods from all categories. Mediterranean Diet Pyramid 100%

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 ⦁ What do these three food guides have in common? List a minimum of 3 similarities. (These are the recommendations where there is considerable scientific consensus. Note the foods location on the pyramid as the ones at the lower end of the pyramid should be the foundation of the diet. Items at the very top should be very limited.  


⦁ Researchers designed the DASH diet specifically to lower blood pressure. Why are we concerned about high blood pressure? In other words, how does high blood pressure negatively affect the body over time.  

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