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42

CHAPTER 2

. . . USDA Food Guide, 2005

Key:
Foods generally high in nutrient density (choose most often) Foods lower in nutrient density (limit selections)

FRUITS

Consume a variety of fruits and no more than one-third of the recommended intake as fruit juice.
These foods contribute folate , vitamin A, vitamin C, potassium , and fiber.
1/2 C fruit is equivalent to 1;2 c fresh, frozen, or canned fruit; 1 small fruit; 1;4 c dried fruit; 1;2 c fruit juice.

Apples , apricots , avocados , bananas , blueberries , cantaloupe , cherries , grapefruit, grapes , guava , kiwi , mango , oranges , papaya, peaches , pears , pineapples , plums , raspberries , strawberries , watermelon; dried fruit (dates , figs , raisins); unsweetened juices. Canned or frozen fruit in syrup; juices , punches , ades , and fruit drinks with added sugars; fried plantains.

Choose a variety of vegetables from all five subgroups several times a week.
These foods contribute folate , vitamin A, vitamin C, vitamin K, vitamin E, magnesium , potassium , and fiber.
1/2 C vegetables is equivalent to 1;2 c cut-up raw or cooked vegetables; 1/ 2 c cooked legumes; 1/ 2 c vegetable juice; 1 c raw, leafy greens.

Dark green vegetables: Broccoli and leafy greens such as arugula , beet greens , bok choy , collard greens , kale , mustard greens , romaine lettuce , spinach , and turnip greens. Orange and deep yellow vegetables: Carrots , carrot juice , pumpkin , sweet potatoes , and winter squash (acorn , butternut).
Polara Stud ios, Inc.

Legumes: Black beans , black-eyed peas , garbanzo beans (chickpeas) , kidney beans , lentils , navy beans , pinto beans , soybeans and soy products such as tofu , and split peas. Starchy vegetables: Cassava , corn , green peas , hominy, lima beans , and potatoes. Other vegetables: Artichokes , asparagus , bamboo shoots , bean sprouts , beets , brussels sprouts , cabbages , cactus , cauliflower, celery , cucumbers , eggplant, green beans , iceberg lettuce , mushrooms , okra , onions , peppers , seaweed , snow peas , tomatoes , vegetable juices , zucchini. Baked beans , candied sweet potatoes , coleslaw, French fries , potato salad , refried beans , scalloped potatoes , tempura vegetables.

GRAINS

Make at least half of the grain selections whole grains.

These foods contribute folate , niacin , riboflavin , thiamin , iron, magnesium, selenium , and fiber.

1 oz grains is equivalent to 1 slice bread; 1;2 c cooked rice, pasta, or cereal; 1 oz dry pasta or rice; 1 c ready-to-eat cereal; 3 c popped popcorn.
Whole grains (amaranth , barley, brown rice , buckwheat, bulgur , millet , oats , quinoa , rye , wheat) and whole-grain , low-fat breads , cereals , crackers , and pastas ; popcorn. Enriched bagels , breads , cereals , pastas (couscous , macaroni , spaghetti) , pretzels , rice , rolls, tortillas.
Polara Studios, Inc.

Biscuits , cakes , cookies , cornbread , crackers , croissants , doughnuts, French toast , fried rice , granola , muffins , pancakes , pastries , pies , presweetened cereals , taco shells , waffles.

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PLANNING A HEALTHY DIET

43

. . . USDA Food Guide, 2005, continued

MEAT, POULTRY, FISH, LEGUMES, EGGS, AND NUTS

Make lean or low-fat choices. Prepare them with little, or no, added fat.
Meat , poultry, fish , and eggs contribute protein , niacin , thiamin, vitamin B6 , vitamin B 12 , iron, magnesium , potassium , and zinc; legumes and nuts are notable for their protein , folate , thiamin , vitamin E, iron, magnesium , potassium , zinc , and fiber.

1/ 4

1 oz meat is equivalent to 1 oz cooked lean meat, c cooked legumes or tofu; 1 tbs peanut butter;

Y20Z

or fish; 1 egg; nuts or seeds.

Poultry (no skin) , fish , shellfish , legumes , eggs , lean meat (fat-trimmed beef , game , ham , lamb , pork); low-fat tofu , tempeh , peanut butter, nuts (almonds , filberts , peanuts , pistachios , walnuts) or seeds (flaxseeds , pumpkin seeds , sunflower seeds). Bacon ; baked beans ; fried meat , fish , poultry, eggs , or tofu ; refried beans ; ground beef; hot dogs; luncheon meats; marbled steaks ; poultry with skin; sausages; spare ribs.

Make fat-free or low-fat choices. Choose lactose-free products or other calcium-rich foods if you don't consume milk.
These foods contribute protein , riboflavin , vitamin B 12 , calcium , magnesium , potassium , and , when fortified , vitamin A and vitamin D.

1 c milk is equivalent to 1 c fat-free milk or yogurt; 11/ 2 cheese; 2 oz fat-free processed cheese.

OZ

fat-free natural

Fat-free milk and fat-free milk products such as buttermilk, cheeses , cottage cheese , yogurt ; fat-free fortified soy milk. 1% low-fat milk , 20/0 reduced-fat milk , and whole milk ; low-fat , reduced-fat , and whole-milk products such as cheeses , cottage cheese , and yogurt; milk products with added sugars such as chocolate milk , custard , ice cream , ice milk , milk shakes , pudding , sherbet; fortified soy milk.

Select the recommended amounts of oils from among these sources.

These foods contribute vitamin E and essential fatty acids (see Chapter 5), along with abundant kcalories.

Liquid vegetable oils such as canola , corn , flaxseed , nut , olive , peanut, safflower, sesame, soybean, and sunflower oils; mayonnaise, oil-based salad dressing, soft trans-free margarine. Unsaturated oils that occur naturally in foods such as avocados, fatty fish, nuts, olives, seeds (flaxseeds , sesame seeds) , and shellfish.

Limit intakes of food and beverages with solid fats and added sugars.
Solid fats deliver saturated fat and trans fat , and intake should be kept low. Solid fats and added sugars contribute abundant kcalories but few nutrients, and intakes should not exceed the discretionary kcalorie allowance-kcalories to meet energy needs after all nutrient needs have been met with nutrient-dense foods. Alcohol also contributes abundant kcalories but few nutrients , and its kcalories are counted among discretionary kcalories. See Table 2-3 for some discretionary kcalorie allowances. Solid fats that occur in foods naturally such as milk fat and meat fat (see lists). Solid fats that are often added to foods such as butter , cream cheese , hard margarine , lard , sour cream , and shortening.
Matthew Farruggia

in previous

Added sugars such as brown sugar, candy, honey , jelly, molasses , soft drinks, sugar, and syrup. Alcoholic beverages include beer, wine , and liquor.

Copyright 2008 Thomso n Learning, Inc. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part.