Nutrition 2.2

legumes

is a notable nutrient that contributes the same key nutrients—notably, protein, iron, and zinc—as meats, poultry, and seafood. They are also excellent sources of fiber, folate, and potassium, which are commonly found in vegetables

shopping for fruit

Choose fresh fruits often. Frozen, dried, and canned fruits without added sugar are acceptable alternatives to fresh. Fruits supply valuable vitamins, minerals, and fibers. They add flavors, colors, and textures to meals, and their natural sweetness makes them enjoyable as snacks or desserts Be aware that sweetened fruit "drinks" or "ades" contain mostly water, sugar, and a little juice for flavor. Some may have been fortified with vitamin C or calcium but lack any other significant nutritional value

shopping for vegetables

Choose fresh vegetables often, especially dark-green leafy and red and orange vegetables such as spinach, broccoli, tomatoes, and sweet potatoes. Cooked or raw, vegetables are good sources of vitamins, minerals, and fiber. Frozen and canned vegetables without added salt are acceptable alternatives to fresh. To control fat, energy, and sodium intakes, limit butter and salt on vegetables legumes: different types of beans (Lentils, Lima beans, Navy beans, Peanuts)

milk and milk products

Milk and milk products contribute protein, riboflavin, vitamin b12 , calcium, potassium, and, when fortified, vitamin A and vitamin D. Make fat-free or low-fat choices. Choose other calcium-rich foods if you don't consume milk. Fat-free or 1% low-fat milk and fat-free or 1% low-fat milk products such as buttermilk, cheeses, cottage cheese, yogurt; fat-free fortified soy milk Limit these milk products that contain solid fats and/or added sugars: 2% reduced-fat milk and whole milk; 2% reduced-fat and whole-milk products such as cheeses, cottage cheese, and yogurt; flavored milk with added sugars such as chocolate milk, custard, frozen yogurt, ice cream, milk shakes, pudding, sherbet; fortified soy milk

oils

Oils are not a food group, but are featured here because they contribute vitamin E and essential fatty acids. Use oils instead of solid fats, when possible. Liquid vegetable oils such as canola, corn, flaxseed, nut, olive, peanut, safflower, sesame, soybean, sunflower oils; mayonnaise, oil-based salad dressing, soft trans-fat-free margarine; unsaturated oils that occur naturally in foods such as avocados, fatty fish, nuts, olives, seeds (flaxseeds, sesame seeds), shellfish Limit these solid fats: Butter, animal fats, stick margarine, shortening

grains

Polara Studios Inc. Grains contribute folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, and fiber. Make most (at least half) of the grain selections whole grains. Whole grains: amaranth, barley, brown rice, buckwheat, bulgur, cornmeal, millet, oats, quinoa, rye, wheat, wild rice and whole-grain products such as breads, cereals, crackers, and pastas; popcorn Enriched refined products: bagels, breads, cereals, pastas (couscous, macaroni, spaghetti), pretzels, white rice, rolls, tortillas Limit these grains that contain solid fats and/or added sugars: Biscuits, cakes, cookies, cornbread, crackers, croissants, doughnuts, fried rice, granola, muffins, pastries, pies, presweetened cereals, taco shells

protein foods

Protein foods contribute protein, essential fatty acids, niacin, thiamin, vitamin B6 , vitamin b12 , iron, magnesium, potassium, and zinc. Choose a variety of protein foods from the three subgroups, including seafood in place of meat or poultry twice a week. Seafood: Fish (catfish, cod, flounder, haddock, halibut, herring, mackerel, pollock, salmon, sardines, sea bass, snapper, trout, tuna), shellfish (clams, crab, lobster, mussels, oysters, scallops, shrimp) Meats, poultry, eggs: Lean or low-fat meats (fat-trimmed beef, game, ham, lamb, pork, veal), poultry (no skin), eggs Nuts, seeds, soy products: Unsalted nuts (almonds, cashews, filberts, pecans, pistachios, walnuts), seeds (flaxseeds, pumpkin seeds, sesame seeds, sunflower seeds), legumes, soy products (textured vegetable protein, tofu, tempeh), peanut butter, peanuts Limit these protein foods that contain solid fats and/or added sugars: Bacon; baked beans; fried meat, seafood, poultry, eggs, or tofu; refried beans; ground beef; hot dogs; luncheon meats; marbled steaks; poultry with skin; sausages; spare ribs

food list

formerly known as exchange lists, provide additional help in achieving kcalorie control and moderation. originally made for people with diabetes lists group foods according to their energy-nutrient contents. Consequently, foods do not always appear on the food list where you might first expect to find them. For example, cheeses are grouped with meats on the protein list because, like meats, cheeses contribute energy from protein and fat but provide negligible carbohydrate. (In the USDA Food Patterns presented earlier, cheeses are grouped with milk because they are milk products with similar calcium contents. For similar reasons, starchy vegetables such as corn, green peas, and potatoes are listed with grains on the starch list in the food list system, rather than with the vegetables.

shopping for protein foods

seafood, meats, poultry, eggs, legumes, soy products, nuts, and seeds. In addition to protein, these foods provide B vitamins, vitamin E, iron, zinc, and magnesium Serving sizes for meats, poultry, and seafood reflect weight after cooking and without bones. In general, 4 ounces of raw meat is equal to about 3 ounces of cooked meat. Some examples of 3-ounce portions include 1 medium pork chop, chicken breast, or 1 steak or fish filet about the size of a deck of cards. When cooking meats, poultry, and seafood, bake, roast, broil, grill, or braise them (but do not fry them in fat); remove the skin from poultry after cooking; trim visible fat before cooking; and drain fat after cooking

kCal intake for men

19-20yr- 2600 21-40yr- 2400 41-60yr- 2200 61+yr- 2000

kCal intake for women

19-25yr- 2000 26-50yr-1900 51+yr-1600

My plate

Educational tool Website allows for personal planning MyPlate shortcomings: lack of detail and distinction between healthier choices within food groups

fruit

Fruits contribute folate, vitamin A, vitamin C, potassium, and fiber. Consume a variety of fruits, and choose whole or cut-up fruits more often than fruit juice. Apples, apricots, avocados, bananas, blueberries, cantaloupe, cherries, grapefruit, grapes, guava, honeydew, kiwi, mango, nectarines, oranges, papaya, peaches, pears, pineapples, plums, raspberries, strawberries, tangerines, watermelon; dried fruit (dates, figs, prunes, raisins); 100% fruit juices Limit these fruits that contain solid fats and/or added sugars: Canned or frozen fruit in syrup; juices, punches, ades, and fruit drinks with added sugars; fried plantains

ethnic food choices

People can use the USDA Food Patterns and still enjoy a diverse array of culinary styles by sorting ethnic foods into their appropriate food groups. For example, a person eating Mexican foods would find tortillas in the grains group, jicama in the vegetable group, and guava in the fruit group

vegatables

Vegetables contribute folate, vitamin A, vitamin C, vitamin K, vitamin E, magnesium, potassium, and fiber. Consume a variety of vegetables each day, and choose from all five subgroups several times a week. Dark-green vegetables: Broccoli and leafy greens such as arugula, beet greens, bok choy, collard greens, kale, mustard greens, romaine lettuce, spinach, turnip greens, watercress Red and orange vegetables: Carrots, carrot juice, pumpkin, red bell peppers, sweet potatoes, tomatoes, tomato juice, vegetable juice, winter squash (acorn, butternut) Legumes: Black beans, black-eyed peas, garbanzo beans (chickpeas), kidney beans, lentils, navy beans, pinto beans, soybeans and soy products such as tofu, split peas, white beans Starchy vegetables: Cassava, corn, green peas, hominy, lima beans, potatoes Other vegetables: Artichokes, asparagus, bamboo shoots, bean sprouts, beets, brussels sprouts, cabbages, cactus, cauliflower, celery, cucumbers, eggplant, green beans, green bell peppers, iceberg lettuce, mushrooms, okra, onions, seaweed, snow peas, zucchini Limit these vegetables that contain solid fats and/or added sugars: Baked beans, candied sweet potatoes, coleslaw, french fries, potato salad, refried beans, scalloped potatoes, tempura vegetables

Healthy Eating Index

a measure that assesses how well a diet meets the recommendations of the Dietary Guidelines for Americans

Mixtures of food

casseroles, soups, and sandwiches—fall into two or more food groups. With a little practice, consumers can learn to see these mixtures of foods as items from various food groups

shopping for milk and milk products

choose fat-free or low-fat milk, yogurt, and cheeses. Such selections help consumers meet their vitamin and mineral needs within their energy and saturated fat allowances Shoppers find a variety of fortified foods in the dairy case. Examples are milk, to which vitamins A and D have been added, and soy milk, to which calcium, vitamin D, and vitamin have been added. Be aware that not all soy beverages have been fortified. Read labels carefully

food group plans

diet-planning tools that sort foods into groups based on nutrient content and then specify that people should eat certain amounts of foods from each group

USDA Food Patterns five major groups

fruits, vegetables, grains, protein foods, and milk and milk products

Shopping for grains at the grocery store

grains: Refined grains have lost many nutrients during processing; enriched grains have had some nutrients added back; and whole-grain products have all the nutrients and fiber found in the original grain. As such, whole-grain products support good health and should account for at least half of the grains daily. Amaranth, Barley, Buckwheat, Bulgur, Corn (and popcorn), Millet, Oats (and oatmeal), Quinoa, Rice (brown or wild) ,Whole rye,Whole wheat Products described as "multi-grain," "stone-ground," or "100% wheat" are usually not whole-grain products. Brown color is also not a useful hint, but fiber content often is

Recommended daily amounts

needing 2000 kcalories a day, for example, would select 2 cups of fruit; cups of vegetables; 6 ounces of grain foods; ounces of protein foods; and 3 cups of milk or milk products.Footnote Additionally, a small amount of unsaturated oil, such as vegetable oil, or the oils of nuts, olives, or fatty fish, is required to supply needed nutrients

what causes energy needs to vary?

person's age, sex, height, weight, and level of physical activity

Vegetarian Food guide

plant-based eating patterns that rely mainly on grains, vegetables, legumes, fruits, seeds, and nuts. Some vegetarian diets include eggs, milk products, or both. People who do not eat meats or milk products can use the USDA Healthy Vegetarian Eating Pattern to create an adequate diet

discretionary calories

the kcalories remaining in a person's energy allowance after consuming enough nutrient-dense foods to meet all nutrient needs for a day; also referred to as kcalories available for other uses