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This 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.
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 (6-11 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 (3-5 Servings Daily) & Fruits (2-4 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 (2-3 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, 1-1/2 ounces natural cheese, 2 ounces processed cheese.
- Meat, Poultry, Fish, Dry Beans, Eggs, Nuts (2-3 Servings Daily).
Most of these foods come from animals. These foods are important for protein, iron and zinc. Examples of a serving are 2-3 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
This 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 AND BEVERAGES BREAKFAST
Fruit Juice
Cereal
Meat/Meat Substitute
Bread-Margarine
Milk
BeverageSUGGESTED BREAKFAST
Orange Juice
Oatmeal
Scrambled Eggs
Whole Wheat Toast/Jelly/Margarine*
Skim Milk
Coffee or TeaDINNER - NOON OR EVENING MEAL
Meat/Meat Substitute
Potato/Potato Substitute
Vegetable and/or Salad
Bread-Margarine
Dessert
BeverageSUGGESTED LUNCH/DINNER
Baked Chicken
Sweet Potatoes
Green Beans, Coleslaw
Whole Wheat Toast/Jelly/Margarine*
Strawberries
Coffee or TeaSUPPER - EVENING OR NOON MEAL
Soup or Juice
Meat/Meat Substitute
Potato/Potato Substitute Vegetable and/or Salad Bread-Margarine
Dessert
Milk/BeverageSUGGESTED 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 are available through Mountain Rose Herbs and Nutritional Supplements are available through Herbal Remedies. To find supplements listed and not listed above, click on the links below:
RELATED LINKS
MoonDragon's Nutrition Information: Diet Index
For a full list of available products from Mountain Rose Herbs, click on banner below:
HELPFUL PRODUCTS & FURTHER EDUCATION
Prescription for Nutritional Healing: The A-To-Z Guide To Supplements
-- by Phyllis A. Balch, James F. Balch - 2nd Edition
Prescription for Nutritional Healing: The A-To-Z Guide To Supplements
-- by Phyllis A. Balch, James F. Balch - 4th Edition
Prescription for Herbal Healing: The A-To-Z Reference To Common Disorders
-- by Phyllis A. Balch
The Complete Guide to Natural Healing
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HERBS, OILS, & SUPPLIES
Mountain Rose Bulk Herbs
Mountain Rose Aromatherapy Oils
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