Different Categories • Bread, Rice, Cereals, and Pasta • Fruits • Vegetables • Milk, Yogurt, and Cheese • Meat, Poultry, Fish, and Eggs • Fats
Bread, Rice, Cereal, and Pasta • Need 6-11 servings per day • Eat whole grains • Be careful when adding sugar and fats
Fruits • Need 2-4 serving per day • Whole fruits are usually higher in fiber • Count only 100 percent fruit juice as fruit
Vegetable • Need 3-5 servings per day • Good sources of vitamins and minerals • Different vegetables provide different nutrients
Milk, Yogurt, Cheese • Need 2-3 servings per day • Skim milk and low fat yogurt are lower in fat • 1 cup of milk equals one serving
Meat, Poultry, Fish, Eggs • Need 2-3 servings per day • Trim fats off of meat • Broil, roast, or boil these foods instead of frying them
Fats • Use sparingly • Go easy on fats and sugars • Eat lower fat foods
More Good Eating Habits • Emphasize fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. • Include lean meats, poultry, fish, beans, eggs, and nuts. • Eat foods low in saturated fats, trans fats, cholesterol, salt, and added sugars. • Diabetes Food Pyramid suggests getting the bulk of your calories from fruits, vegetables, whole grains, and low-fat dairy products.
Meal Planning for Special Populations • Using the nutrition guidelines in the Food Science text/ Chapter 12 plan an appropriate 3 day eating plan for the following: • Family of four with limited budget- think vegetables, fruits in season, grains, inexpensive hamburger cuts, etc. • A seventeen year old pregnant or lactating female- think same as above but include foods rich in iron and foliate. • Diabetic young male- insulin dependent. Think again vegetables, fruits, foods low in starch, sugar, lean meats and fish.