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MoonDragon's Nutrition Information: Diets
ADULT REGULAR HEALTHY DIET
by U.S. Dept. of Agriculture (USDA) Food Guide Pyramid




PURPOSE


The adult regular diet is designed to promote optimum health through good nutrition. It is to be used for those individuals requiring no special dietary modifications or restrictions. It is simply a well-rounded diet using the Food Guide Pyramid as a guideline.




DESCRIPTION


Foods from all basic food groups are included with the addition of other foods to meet energy needs and provide essential nutrients. The diet is planned to promote the prevention of chronic diseases such as heart disease, cancer and diabetes mellitus.






BASIC INFORMATION


The Dietary Guidelines for Americans outline what people should eat to stay healthy. The guidelines include:
  • Eat a variety of foods.
  • Balance the foods you eat with physical activity - maintain or improve your weight.
  • Choose a diet with plenty of grain products, vegetables and fruits.
  • Choose a diet low in fat, saturated fat and cholesterol.
  • Choose a diet moderate in sugars.
  • Choose a diet moderate in salt and sodium.
  • If you drink alcoholic beverages do so in moderation.

The United States Department of Agriculture (USDA) Food Guide Pyramid is a diet to help individuals meet the dietary guidelines. Each of these food groups provides some, but not all, of the nutrients that people need. Foods in one group can not replace those in another. For good health all are needed.





THE USDA FOOD PYRAMID


The USDA Food Guide Pyramid
emphasizes foods from these food groups:
  • Bread, Cereal, Rice and Pasta (6 to 11 Servings Daily).
    • All of these foods are from grains. Individuals need most servings of these foods each day. Examples of a serving are 1 slice of bread, 1 ounce ready-to-cook cereal, 1/2 cup of cooked cereal, rice or pasta.

  • Vegetables (3 to 5 Servings Daily) & Fruits (2 to 4 Servings Daily).
    • All of these foods are from plants. Most people need to eat more of these foods for the vitamins, minerals and fiber they supply. Examples of a serving are 1 orange, 1/2 cup juice, 1/2 medium cantaloupe, 1/2 cup vegetable or fruit. Good sources of vitamin A (beta carotene) are dark green or dark yellow vegetables. Good sources of vitamin C are citrus fruits, tomatoes, peppers, potatoes and various greens.

  • Milk, Yogurt, Cheese (2 to 3 Servings Daily).
    • All of these foods come from animals. These foods are important for protein and calcium. Examples of a serving are 1 cup of milk or yogurt, 1.5 ounces natural cheese, 2 ounces processed cheese.

  • Meat, Poultry, Fish, Dry Beans, Eggs, Nuts (2 to 3 Servings Daily).
    • Most of these foods come from animals. These foods are important for protein, iron and zinc. Examples of a serving are 2 to 3 ounces of cooked lean meat, poultry or fish; 1/2 cup of cooked dry beans or 1 egg counts as 1 ounce lean meat; 2 tablespoons peanut butter or 1/3 cup of nuts count as 1 ounce of meat.

  • Fats, Oils, & Sweets (Use Sparingly).
    • These foods provide calories and little else nutritionally. Most people should use these foods sparingly.





NUTRITIONAL ADEQUACY


The Adult Regular Diet is designed to provide adequate amounts of calories, protein, vitamins, minerals, and other nutrients to meet the nutritional needs of healthy adults.

SUGGESTED MEAL PLAN
SUGGESTED FOODS & BEVERAGES

BREAKFAST
Fruit Juice
Cereal
Meat/Meat Substitute
Bread-Margarine
Milk
Beverage

SUGGESTED BREAKFAST
Orange Juice
Oatmeal
Scrambled Eggs
Whole Wheat Toast/Jelly/Margarine*
Skim Milk
Coffee or Tea

DINNER - NOON OR EVENING MEAL
Meat/Meat Substitute
Potato/Potato Substitute
Vegetable and/or Salad
Bread-Margarine
Dessert
Beverage

SUGGESTED LUNCH/DINNER
Baked Chicken
Sweet Potatoes
Green Beans, Coleslaw
Whole Wheat Toast/Jelly/Margarine*
Strawberries
Coffee or Tea

SUPPER - EVENING OR NOON MEAL
Soup or Juice
Meat/Meat Substitute
Potato/Potato Substitute
Vegetable and/or Salad
Bread-Margarine
Dessert
Milk/Beverage

SUGGESTED SUPPER/DINNER
Vegetable Bean Soup
Meatballs with Tomato Sauce
Spaghetti
Broccoli, Spinach Salad/Dressing*
Garlic Bread
Rice Pudding
Skim Milk

* To reduce the fat in your diet, omit margarine, use non-fat salad dressing.





NUTRIENT ANALYSIS


  • Calories
  • Protein
  • Carbohydrate
  • Fat
  • Cholesterol
  • Dietary Fiber
  • Vitamin A
  • Vitamin C
  • Niacin
  • Riboflavin
  • Thiamin
  • Folate
  • Calcium
  • Phosphorus
  • Zinc
  • Iron
  • Sodium
  • Potassium

  • 2271 Kcal
  • 109 gm
  • 299 gm
  • 77 gm
  • 386 mg
  • 31 gm
  • 4570 IU
  • 249 mg
  • 25 mg
  • 2.4 mg
  • 1.7 mg
  • 381 mcg
  • 1283 mg
  • 1931 mg
  • 7 mg
  • 18 mg
  • 3784 mg
  • 4580 mg




  • NOTE: Bulk herbs and supplements are available through Mountain Rose Herbs and our other merchants listed below.

    MoonDragon's Nutrition Information: Diet Index
    MoonDragon's Nutrition Information: Recipe Index
    MoonDragon's Nutrition Basics Index






    MoonDragon's Womens Health Index

    | A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | W | X | Y | Z |






    Health & Wellness Index





    AROMATHERAPY: ESSENTIAL OILS DESCRIPTIONS & USES


    Allspice Leaf Oil
    Angelica Oil
    Anise Oil
    Baobab Oil
    Basil Oil
    Bay Laurel Oil
    Bay Oil
    Benzoin Oil
    Bergamot Oil
    Black Pepper Oil
    Chamomile (German) Oil
    Cajuput Oil
    Calamus Oil
    Camphor (White) Oil
    Caraway Oil
    Cardamom Oil
    Carrot Seed Oil
    Catnip Oil
    Cedarwood Oil
    Chamomile Oil
    Cinnamon Oil
    Citronella Oil
    Clary-Sage Oil
    Clove Oil
    Coriander Oil
    Cypress Oil
    Dill Oil
    Eucalyptus Oil
    Fennel Oil
    Fir Needle Oil
    Frankincense Oil
    Geranium Oil
    German Chamomile Oil
    Ginger Oil
    Grapefruit Oil
    Helichrysum Oil
    Hyssop Oil
    Iris-Root Oil
    Jasmine Oil
    Juniper Oil
    Labdanum Oil
    Lavender Oil
    Lemon-Balm Oil
    Lemongrass Oil
    Lemon Oil
    Lime Oil
    Longleaf-Pine Oil
    Mandarin Oil
    Marjoram Oil
    Mimosa Oil
    Myrrh Oil
    Myrtle Oil
    Neroli Oil
    Niaouli Oil
    Nutmeg Oil
    Orange Oil
    Oregano Oil
    Palmarosa Oil
    Patchouli Oil
    Peppermint Oil
    Peru-Balsam Oil
    Petitgrain Oil
    Pine-Long Leaf Oil
    Pine-Needle Oil
    Pine-Swiss Oil
    Rosemary Oil
    Rose Oil
    Rosewood Oil
    Sage Oil
    Sandalwood Oil
    Savory Oil
    Spearmint Oil
    Spikenard Oil
    Swiss-Pine Oil
    Tangerine Oil
    Tea-Tree Oil
    Thyme Oil
    Vanilla Oil
    Verbena Oil
    Vetiver Oil
    Violet Oil
    White-Camphor Oil
    Yarrow Oil
    Ylang-Ylang Oil
    Aromatherapy
    Healing Baths For Colds
    Aromatherapy
    Herbal Cleansers
    Using Essential Oils


    AROMATHERAPY: HERBAL & CARRIER OILS DESCRIPTIONS & USES


    Almond, Sweet Oil
    Apricot Kernel Oil
    Argan Oil
    Arnica Oil
    Avocado Oil
    Baobab Oil
    Black Cumin Oil
    Black Currant Oil
    Black Seed Oil
    Borage Seed Oil
    Calendula Oil
    Camelina Oil
    Castor Oil
    Coconut Oil
    Comfrey Oil
    Evening Primrose Oil
    Flaxseed Oil
    Grapeseed Oil
    Hazelnut Oil
    Hemp Seed Oil
    Jojoba Oil
    Kukui Nut Oil
    Macadamia Nut Oil
    Meadowfoam Seed Oil
    Mullein Oil
    Neem Oil
    Olive Oil
    Palm Oil
    Plantain Oil
    Plum Kernel Oil
    Poke Root Oil
    Pomegranate Seed Oil
    Pumpkin Seed Oil
    Rosehip Seed Oil
    Safflower Oil
    Sea Buckthorn Oil
    Sesame Seed Oil
    Shea Nut Oil
    Soybean Oil
    St. Johns Wort Oil
    Sunflower Oil
    Tamanu Oil
    Vitamin E Oil
    Wheat Germ Oil





    HELPFUL RELATED MOONDRAGON NUTRITION BASICS LINKS

  • MoonDragon's Nutrition Basics Index
  • MoonDragon's Nutrition Basics: Amino Acids Index
  • MoonDragon's Nutrition Basics: Antioxidants Index
  • MoonDragon's Nutrition Basics: Enzymes Information
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  • MoonDragon's Nutrition Basics: Homeopathics Index
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  • MoonDragon's Nutrition Basics: Mineral Introduction
  • MoonDragon's Nutrition Basics: Dietary & Cosmetic Supplements Index
  • MoonDragon's Nutrition Basics: Dietary Supplements Introduction
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  • MoonDragon's Nutrition Basics: Vitamins Introduction


  • NUTRITION BASICS ARTICLES

  • MoonDragon's Nutrition Basics: 4 Basic Nutrients
  • MoonDragon's Nutrition Basics: Avoid Foods That Contain Additives & Artificial Ingredients
  • MoonDragon's Nutrition Basics: Is Aspartame A Safe Sugar Substitute?
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  • MoonDragon's Nutrition Basics: Foods That Destroy
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  • MoonDragon's Nutrition Basics: Avoid Overcooking Your Foods
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  • MoonDragon's Nutrition Basics: Increase Your Consumption of Raw Produce
  • MoonDragon's Nutrition Basics: Limit Your Use of Salt
  • MoonDragon's Nutrition Basics: Use Proper Cooking Utensils
  • MoonDragon's Nutrition Basics: Choosing The Best Water & Types of Water





  • RELATED MOONDRAGON HEALTH LINKS & INFORMATION

  • MoonDragon's Nutrition Information Index
  • MoonDragon's Nutritional Therapy Index
  • MoonDragon's Nutritional Analysis Index
  • MoonDragon's Nutritional Diet Index
  • MoonDragon's Nutritional Recipe Index
  • MoonDragon's Nutrition Therapy: Preparing Produce for Juicing
  • MoonDragon's Nutrition Information: Food Additives Index
  • MoonDragon's Nutrition Information: Food Safety Links
  • MoonDragon's Aromatherapy Index
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  • MoonDragon's Aromatherapy Blending Chart
  • MoonDragon's Aromatherapy Essential Oil Details
  • MoonDragon's Aromatherapy Links
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  • MoonDragon's Aromatherapy For Post Partum
  • MoonDragon's Aromatherapy For Childbearing
  • MoonDragon's Aromatherapy For Problems in Pregnancy & Birthing
  • MoonDragon's Aromatherapy Chart of Essential Oils #1
  • MoonDragon's Aromatherapy Chart of Essential Oils #2
  • MoonDragon's Aromatherapy Tips
  • MoonDragon's Aromatherapy Uses
  • MoonDragon's Alternative Health Index
  • MoonDragon's Alternative Health Information Overview
  • MoonDragon's Alternative Health Therapy Index
  • MoonDragon's Alternative Health: Touch & Movement Therapies Index
  • MoonDragon's Alternative Health Therapy: Touch & Movement: Aromatherapy
  • MoonDragon's Alternative Therapy: Touch & Movement - Massage Therapy
  • MoonDragon's Alternative Health: Therapeutic Massage
  • MoonDragon's Holistic Health Links Page 1
  • MoonDragon's Holistic Health Links Page 2
  • MoonDragon's Health & Wellness: Nutrition Basics Index
  • MoonDragon's Health & Wellness: Therapy Index
  • MoonDragon's Health & Wellness: Massage Therapy
  • MoonDragon's Health & Wellness: Hydrotherapy
  • MoonDragon's Health & Wellness: Pain Control Therapy
  • MoonDragon's Health & Wellness: Relaxation Therapy
  • MoonDragon's Health & Wellness: Steam Inhalation Therapy
  • MoonDragon's Health & Wellness: Therapy - Herbal Oils Index







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