What are “oils”?
Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns.
Some common oils are:
canola oil
corn oil
cottonseed oil
olive oil
safflower oil
soybean oil
sunflower oil
Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like:
nuts
olives
some fish
avocados
Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the Nutrition Facts label to find margarines with 0 grams of trans fat. Amounts of trans fat are required to be listed on labels.
Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no plant foods contain cholesterol.
A few plant oils, however, including coconut oil, palm oil, and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats.
Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common solid fats are:
butter
milk fat
beef fat (tallow, suet)
chicken fat
pork fat (lard)
stick margarine
shortening
partially hydrogenated oil
What foods are in the Grains Group?
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
Grains are divided into 2 subgroups, whole grains and refined grains.
Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples include:
whole-wheat flour
bulgur (cracked wheat)
oatmeal
whole cornmeal
brown rice
Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are:
white flour
degermed cornmeal
white bread
white rice
Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.
Some commonly eaten grain products are:
What's in the Grains Group?
How much is needed?
What counts as an ounce?
Health benefits & nutrients
Tips to help you eat whole grains
Recipes
Grains
Vegetables
Fruits
Dairy
Protein Foods
Oils
Empty Calories
Physical Activity
Whole grains:
amaranth
brown rice
buckwheat
bulgur (cracked wheat)
millet
oatmeal
popcorn
Ready-to-eat breakfast cereals:
whole wheat cereal flakes
muesli
rolled oats
quinoa
sorghum
triticale
whole grain barley
whole grain cornmeal
whole rye
whole wheat bread
whole wheat crackers
whole wheat pasta
whole wheat sandwich buns and rolls
whole wheat tortillas
wild rice
Refined grains:
cornbread*
corn tortillas*
couscous*
crackers*
flour tortillas*
grits
noodles*
Pasta:*
spaghetti
macaroni
pitas*
pretzels
Ready-to-eat breakfast cereals:
corn flakes
white bread
white sandwich buns and rolls
white rice
* Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains.
Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain products.
Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.
Health benefits
Consuming whole grains as part of a healthy diet may reduce the risk of heart disease.
Consuming foods containing fiber, such as whole grains, as part of a healthy diet, may reduce constipation.
Eating whole grains may help with weight management.
Eating grain products fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development.
Click here for more information about preventing heart disease, high blood pressure, diabetes, and cancer.
Nutrients
Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).
Dietary fiber from whole grains or other foods, may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories.
The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.
Folate (folic acid), another B vitamin, helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole and enriched refined grain products are major sources of non-heme iron in American diets.
Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system.Tips to help you eat whole grains
At Meals:
To eat more whole grains, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It’s important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product.
For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni in macaroni and cheese.
Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries.
Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit.
Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening.
Use whole-grain bread or cracker crumbs in meatloaf.
Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.
Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup.
Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish.
As Snacks:
Snack on ready-to-eat, whole grain cereals such as toasted oat cereal.
Add whole-grain flour or oatmeal when making cookies or other baked treats.
Try 100% whole-grain snack crackers.
Popcorn, a whole grain, can be a healthy snack if made with little or no added salt and butter.
What to Look for on the Food Label:
Choose foods that name one of the following whole-grain ingredients first on the label’s ingredient list:
"brown rice"
"buckwheat"
"bulgur"
"millet"
"oatmeal"
"quinoa"
"rolled oats"
"whole-grain barley"
"whole-grain corn"
"whole-grain sorghum"
"whole-grain triticale"
"whole oats"
"whole rye"
"whole wheat"
"wild rice"
Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products.
Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain.
Use the Nutrition Facts label and choose whole grain products with a higher % Daily Value (%DV) for fiber. Many, but not all, whole grain products are good or excellent sources of fiber.
Read the food label’s ingredient list. Look for terms that indicate added sugars (such as sucrose, high-fructose corn syrup, honey, malt syrup, maple syrup, molasses, or raw sugar) that add extra calories. Choose foods with fewer added sugars.
Most sodium in the food supply comes from packaged foods. Similar packaged foods can vary widely in sodium content, including breads. Use the Nutrition Facts label to choose foods with a lower % DV for sodium. Foods with less than 140 mg sodium per serving can be labeled as low sodium foods. Claims such as “low in sodium” or “very low in sodium” on the front of the food label can help you identify foods that contain less salt (or sodium).
Whole Grain Tips for Children
Set a good example for children by eating whole grains with meals or as snacks.
Let children select and help prepare a whole grain side dish.
Teach older children to read the ingredient list on cereals or snack food packages and choose those with whole grains at the top of the list.
What foods are in the Vegetable Group?
Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Vegetables are organized into 5 subgroups, based on their nutrient content. Some commonly eaten vegetables in each subgroup are:
Dark green vegetables
bok choy
broccoli
collard greens
dark green leafy lettuce
kale
mesclun
mustard greens
romaine lettuce
spinach
turnip greens
watercress
Red & orange vegetables
acorn squash
butternut squash
carrots
hubbard squash
pumpkin
red peppers
sweet potatoes
tomatoes
tomato juice
Beans and peas*
black beans
black-eyed peas (mature, dry)
garbanzo beans (chickpeas)
kidney beans
lentils
navy beans
pinto beans
soy beans
split peas
white beans
Starchy vegetables
cassava
corn
fresh cowpeas, field peas, or black-eyed peas (not dry)
green bananas
green peas
green lima beans
plantains
potatoes
taro
water chestnuts
Other vegetables
artichokes
asparagus
avocado
bean sprouts
beets
Brussels sprouts
cabbage
cauliflower
celery
cucumbers
eggplant
green beans
green peppers
iceberg (head) lettuce
mushrooms
okra
onions
parsnips
turnips
wax beans
zucchini
Why is it important to eat vegetables?
Eating vegetables provides health benefits — people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.
Health benefits
Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
Click here for more information about preventing cardiovascular disease, high blood pressure, diabetes, and cancer.
Nutrients
Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
Tips to help you eat vegetables
In general:
Buy fresh vegetables in season. They cost less and are likely to be at their peak flavor.
Stock up on frozen vegetables for quick and easy cooking in the microwave.
Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes. Buy packages of veggies such as baby carrots or celery sticks for quick snacks.
Use a microwave to quickly “zap” vegetables. White or sweet potatoes can be baked quickly this way.
Vary your veggie choices to keep meals interesting.
Try crunchy vegetables, raw or lightly steamed.
For the best nutritional value:
Select vegetables with more potassium often, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
Sauces or seasonings can add calories, saturated fat, and sodium to vegetables. Use the Nutrition Facts label to compare the calories and % Daily Value for saturated fat and sodium in plain and seasoned vegetables.
Prepare more foods from fresh ingredients to lower sodium intake. Most sodium in the food supply comes from packaged or processed foods.
Buy canned vegetables labeled "reduced sodium," "low sodium," or "no salt added." If you want to add a little salt it will likely be less than the amount in the regular canned product.
At meals:
Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup. Then add other foods to complement it.
Try a main dish salad for lunch. Go light on the salad dressing.
Include a green salad with your dinner every night.
Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.
Include chopped vegetables in pasta sauce or lasagna.
Order a veggie pizza with toppings like mushrooms, green peppers, and onions, and ask for extra veggies.
Use pureed, cooked vegetables such as potatoes to thicken stews, soups and gravies. These add flavor, nutrients, and texture.
Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.
Make vegetables more appealing:
Many vegetables taste great with a dip or dressing. Try a low-fat salad dressing with raw broccoli, red and green peppers, celery sticks or cauliflower.
Add color to salads by adding baby carrots, shredded red cabbage, or spinach leaves. Include in-season vegetables for variety through the year.
Include beans or peas in flavorful mixed dishes, such as chili or minestrone soup.
Decorate plates or serving dishes with vegetable slices.
Keep a bowl of cut-up vegetables in a see-through container in the refrigerator. Carrot and celery sticks are traditional, but consider red or green pepper strips, broccoli florets, or cucumber slices.
Vegetable tips for children:
Set a good example for children by eating vegetables with meals and as snacks.
Let children decide on the dinner vegetables or what goes into salads.
Depending on their age, children can help shop for, clean, peel, or cut up vegetables.
Allow children to pick a new vegetable to try while shopping.
Use cut-up vegetables as part of afternoon snacks.
Children often prefer foods served separately. So, rather than mixed vegetables try serving two vegetables separately.
Keep it safe:
Rinse vegetables before preparing or eating them. Under clean, running water, rub vegetables briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing.
Keep vegetables separate from raw meat, poultry and seafood while shopping, preparing, or storing.
Beans and peas are unique foods
Beans and peas include kidney beans, pinto beans, black beans, garbanzo beans (chickpeas), lima beans, black-eyed peas, split peas, and lentils.
Beans and peas are excellent sources of protein. They also provide other nutrients, such as iron and zinc, similar to seafood, meat, and poultry. They are excellent sources of dietary fiber and nutrients such as potassium and folate, which are also found in other vegetables.
Because of their high nutrient content, beans and peas may be considered both as a vegetable and as a protein food. Individuals have flexibility in counting beans and peas as either a vegetable or a protein food.
Green peas and green (string) beans are not considered to be “Beans and Peas.” Green peas are similar to other starchy vegetables and are grouped with them. Green beans are grouped with other vegetables such as onions, lettuce, celery, and cabbage because their nutrient content is similar to those foods.
What foods are included in the Dairy Group?
All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.
Some commonly eaten choices in the Dairy Group are:
Milk*
all fluid milk:
fat-free (skim)
low fat (1%)
reduced fat (2%)
whole milk
flavored milks:
chocolate
strawberry
lactose-reduced milks
lactose-free milks
Milk-based desserts*
puddings
ice milk
frozen yogurt
ice cream
Calcium-fortified soymilk
(soy beverage)
Cheese*
hard natural cheeses:
cheddar
mozzarella
Swiss
Parmesan
soft cheeses:
ricotta
cottage cheese
processed cheeses:
American
Yogurt*
all yogurt:
fat-free
low fat
reduced fat
whole milk yogurt
*Selection Tips
Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts against your maximum limit for "empty calories" (calories from solid fats and added sugars).
If sweetened milk products are chosen (flavored milk, yogurt, drinkable yogurt, desserts), the added sugars also count against your maximum limit for "empty calories" (calories from solid fats and added sugars).
For those who are lactose intolerant, smaller portions (such as 4 fluid ounces of milk) may be well tolerated. Lactose-free and lower-lactose products are available. These include lactose-reduced or lactose-free milk, yogurt, and cheese, and calcium-fortified soymilk (soy beverage). Also, enzyme preparations can be added to milk to lower the lactose content. Calcium-fortified foods and beverages such as cereals, orange juice, rice milk, or almond milk may provide calcium, but may not provide the other nutrients found in dairy products.
Health benefits and nutrients
Consuming dairy products provides health benefits — especially improved bone health. Foods in the Dairy Group provide nutrients that are vital for health and maintenance of your body. These nutrients include calcium, potassium, vitamin D, and protein.
Health benefits
Intake of dairy products is linked to improved bone health, and may reduce the risk of osteoporosis.
The intake of dairy products is especially important to bone health during childhood and adolescence, when bone mass is being built.
Intake of dairy products is also associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults.
Nutrients
Calcium is used for building bones and teeth and in maintaining bone mass. Dairy products are the primary source of calcium in American diets. Diets that provide 3 cups or the equivalent of dairy products per day can improve bone mass.
Diets rich in potassium may help to maintain healthy blood pressure. Dairy products, especially yogurt, fluid milk, and soymilk (soy beverage), provide potassium.
Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones. Milk and soymilk (soy beverage) that are fortified with vitamin D are good sources of this nutrient. Other sources include vitamin D-fortified yogurt and vitamin D-fortified ready-to-eat breakfast cereals.
Milk products that are consumed in their low-fat or fat-free forms provide little or no solid fat.
Why is it important to make fat-free or low-fat choices from the Dairy Group? Choosing foods from the Dairy Group that are high in saturated fats and cholesterol can have health implications. Diets high in saturated fats raise "bad" cholesterol levels in the blood. The "bad" cholesterol is called LDL (low-density lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk for coronary heart disease. Many cheeses, whole milk, and products made from them are high in saturated fat. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat. In addition, a high intake of fats makes it difficult to avoid consuming more calories than are needed.
Tips for making wise choices in the Dairy Group
Include milk or calcium-fortified soymilk as a beverage at meals. Choose fat-free or low-fat milk.
If you usually drink whole milk, switch gradually to fat-free milk, to lower saturated fat and calories. Try reduced fat (2%), then low-fat (1%), and finally fat-free (skim).
If you drink cappuccinos or lattes — ask for them with fat-free (skim) milk.
Add fat-free or low-fat milk instead of water to oatmeal and hot cereals.
Use fat-free or low-fat milk when making condensed cream soups (such as cream of tomato).
Have fat-free or low-fat yogurt as a snack.
Make a dip for fruits or vegetables from yogurt.
Make fruit-yogurt smoothies in the blender.
For dessert, make chocolate or butterscotch pudding with fat-free or low-fat milk.
Top cut-up fruit with flavored yogurt for a quick dessert.
Top casseroles, soups, stews, or vegetables with shredded reduced-fat or low-fat cheese.
Top a baked potato with fat-free or low-fat yogurt.
Keep it safe to eat
Avoid raw (unpasteurized) milk or any products made from unpasteurized milk.
Chill (refrigerate) perishable food promptly and defrost foods properly. Refrigerate or freeze perishables, prepared food and leftovers as soon as possible. If food has been left at temperatures between 40° and 140° F for more than two hours, discard it, even though it may look and smell good.
Separate raw, cooked and ready-to-eat foods.
For those who choose not to consume milk products
If you avoid milk because of lactose intolerance, the most reliable way to get the health benefits of dairy products is to choose lactose-free alternatives within the Dairy Group, such as cheese, yogurt, lactose-free milk, or calcium-fortified soymilk (soy beverage) or to consume the enzyme lactase before consuming milk.
Calcium choices for those who do not consume dairy products include:
Calcium fortified juices, cereals, breads, rice milk, or almond milk.
Canned fish (sardines, salmon with bones) soybeans and other soy products (tofu made with calcium sulfate, soy yogurt, tempeh), some other beans, and some leafy greens (collard and turnip greens, kale, bok choy). The amount of calcium that can be absorbed from these foods varies.
Why is it important to make lean or low-fat choices from the Protein Foods Group?
Foods in the meat, poultry, fish, eggs, nuts, and seed group provide nutrients that are vital for health and maintenance of your body. However, choosing foods from this group that are high in saturated fat and cholesterol may have health implications.
Nutrients
Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.
Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates).
B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues.
Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron.
Magnesium is used in building bones and in releasing energy from muscles.
Zinc is necessary for biochemical reactions and helps the immune system function properly.
EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8 ounces per week of seafood may help reduce the risk for heart disease.
Health implications
Diets that are high in saturated fats raise “bad” cholesterol levels in the blood. The “bad” cholesterol is called LDL (low-density lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk for coronary heart disease. Some food choices in this group are high in saturated fat. These include fatty cuts of beef, pork, and lamb; regular (75% to 85% lean) ground beef; regular sausages, hot dogs, and bacon; some luncheon meats such as regular bologna and salami; and some poultry such as duck. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat.
Diets that are high in cholesterol can raise LDL cholesterol levels in the blood. Cholesterol is only found in foods from animal sources. Some foods from this group are high in cholesterol. These include egg yolks (egg whites are cholesterol-free) and organ meats such as liver and giblets. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat.
A high intake of fats makes it difficult to avoid consuming more calories than are needed.
Why is it important to eat 8 ounces of seafood per week?
Seafood contains a range of nutrients, notably the omega-3 fatty acids, EPA and DHA. Eating about 8 ounces per week of a variety of seafood contributes to the prevention of heart disease. Smaller amounts of seafood are recommended for young children.
Seafood varieties that are commonly consumed in the United States that are higher in EPA and DHA and lower in mercury include salmon, anchovies, herring, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel (not king mackerel, which is high in mercury). The health benefits from consuming seafood outweigh the health risk associated with mercury, a heavy metal found in seafood in varying levels.
What are the benefits of eating nuts and seeds?
Eating peanuts and certain tree nuts (i.e., walnuts, almonds, and pistachios) may reduce the risk of heart disease when consumed as part of a diet that is nutritionally adequate and within calorie needs. Because nuts and seeds are high in calories, eat them in small portions and use them to replace other protein foods, like some meat or poultry, rather than adding them to what you already eat. In addition, choose unsalted nuts and seeds to help reduce sodium intakes.
ips to help you make wise choices from the Protein Foods Group
Go lean with protein:
Start with a lean choice:
The leanest beef cuts include round steaks and roasts (eye of round, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.
The leanest pork choices include pork loin, tenderloin, center loin, and ham.
Choose extra lean ground beef. The label should say at least “90% lean.” You may be able to find ground beef that is 93% or 95% lean.
Buy skinless chicken parts, or take off the skin before cooking.
Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices.
Choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon/deli meats with more fat, such as regular bologna or salami.
Keep it lean:
Trim away all of the visible fat from meats and poultry before cooking.
Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying.
Drain off any fat that appears during cooking.
Skip or limit the breading on meat, poultry, or fish. Breading adds calories. It will also cause the food to soak up more fat during frying.
Prepare beans and peas without added fats.
Choose and prepare foods without high fat sauces or gravies.
Vary your protein choices:
Choose seafood at least twice a week as the main protein food. Look for seafood rich in omega-3 fatty acids, such as salmon, trout, and herring. Some ideas are:
Salmon steak or filet
Salmon loaf
Grilled or baked trout
Choose beans, peas, or soy products as a main dish or part of a meal often. Some choices are:
Chili with kidney or pinto beans
Stir- fried tofu
Split pea, lentil, minestrone, or white bean soups
Baked beans
Black bean enchiladas
Garbanzo or kidney beans on a chef’s salad
Rice and beans
Veggie burgers
Hummus (chickpeas) spread on pita bread
Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace meat or poultry, not in addition to these items:
Use pine nuts in pesto sauce for pasta.
Add slivered almonds to steamed vegetables.
Add toasted peanuts or cashews to a vegetable stir fry instead of meat.
Sprinkle a few nuts on top of low-fat ice cream or frozen yogurt.
Add walnuts or pecans to a green salad instead of cheese or meat.
What to look for on the Food Label:
Check the Nutrition Facts label for the saturated fat, trans fat, cholesterol, and sodium content of packaged foods.
Processed meats such as hams, sausages, frankfurters, and luncheon or deli meats have added sodium. Check the ingredient and Nutrition Facts label to help limit sodium intake.
Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __.”
Lower fat versions of many processed meats are available. Look on the Nutrition Facts label to choose products with less fat and saturated fat.
Keep it safe to eat:
Separate raw, cooked and ready-to-eat foods.
Do not wash or rinse meat or poultry.
Wash cutting boards, knives, utensils and counter tops in hot soapy water after preparing each food item and before going on to the next one.
Store raw meat, poultry and seafood on the bottom shelf of the refrigerator so juices don’t drip onto other foods.
Cook foods to a safe temperature to kill microorganisms. Use a meat thermometer, which measures the internal temperature of cooked meat and poultry, to make sure that the meat is cooked all the way through.
Chill (refrigerate) perishable food promptly and defrost foods properly. Refrigerate or freeze perishables, prepared food and leftovers within two hours.
Plan ahead to defrost foods. Never defrost food on the kitchen counter at room temperature. Thaw food by placing it in the refrigerator, submerging air-tight packaged food in cold tap water (change water every 30 minutes), or defrosting on a plate in the microwave.
Avoid raw or partially cooked eggs or foods containing raw eggs and raw or undercooked meat and poultry.
Women who may become pregnant, pregnant women, nursing mothers, and young children should avoid some types of fish and eat types lower in mercury. See www.cfsan.fda.gov/~dms/admehg3.html or call 1-888-SAFEFOOD for more information.
What foods are in the Protein Foods Group?
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group. For more information on beans and peas, see Beans and Peas Are Unique Foods.
Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calories needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.
Some commonly eaten choices in the Protein Foods Group, with selection tips, are:
What's in the Protein Foods Group?
How much is needed?
What counts as an ounce?
Nutrients and health implications
Tips for making wise choices
Vegetarian Choices
Recipes
Grains
Vegetables
Fruits
Dairy
Protein Foods
Oils
Empty Calories
Physical Activity
Meats*
Lean cuts of:
beef
ham
lamb
pork
veal
Game meats:
bison
rabbit
venison
Lean ground meats:
beef
pork
lamb
Lean luncheon or deli meats
Organ meats:
liver
giblets
Poultry*
chicken
duck
goose
turkey
ground chicken and turkey
Eggs*
chicken eggs
duck eggs
Beans and peas
black beans
black-eyed peas
chickpeas (garbanzo beans)
falafel
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
Processed soy products:
tofu (bean curd made from
soybeans)
white beans
bean burgers
veggie burgers
tempeh
texturized vegetable
protein (TVP)
Nuts and seeds*
almonds
cashews
hazelnuts (filberts)
mixed nuts
peanuts
peanut butter
pecans
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
walnuts
Seafood*
Finfish such as:
catfish
cod
flounder
haddock
halibut
herring
mackerel
pollock
porgy
salmon
sea bass
snapper
swordfish
trout
tuna
Shellfish such as:
clams
crab
crayfish
lobster
mussels
octopus
oysters
scallops
squid (calamari)
shrimp
Canned fish such as:
anchovies
clams
tuna
sardines
*Selection Tips
Choose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef (75 to 80% lean) or chicken with skin, the fat counts against your maximum limit for empty calories (calories from solid fats or added sugars).
If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick margarine, this also counts against your maximum limit for empty calories (calories from solid fats and added sugars).
Select some seafood that is rich in omega-3 fatty acids, such as salmon, trout, sardines, anchovies, herring, Pacific oysters, and Atlantic and Pacific mackerel.
Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium. Check the Nutrition Facts label to help limit sodium intake. Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __”, which mean that a sodium-containing solution has been added to the product.
Choose unsalted nuts and seeds to keep sodium intake low.
What are "empty calories"?
Currently, many of the foods and beverages Americans eat and drink contain empty calories – calories from solid fats and/or added sugars. Solid fats and added sugars add calories to the food but few or no nutrients. For this reason, the calories from solid fats and added sugars in a food are often called empty calories. Learning more about solid fats and added sugars can help you make better food and drink choices.
Solid fats are fats that are solid at room temperature, like butter, beef fat, and shortening. Some solid fats are found naturally in foods. They can also be added when foods are processed by food companies or when they are prepared.
Added sugars are sugars and syrups that are added when foods or beverages are processed or prepared.
Solid fats and added sugars can make a food or beverage more appealing, but they also can add a lot of calories. The foods and beverages that provide the most empty calories for Americans are:
● Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars)
● Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars)
● Cheese (contains solid fat)
● Pizza (contains solid fat)
● Ice cream (contains both solid fat and added sugars)
● Sausages, hot dogs, bacon, and ribs (contain solid fat)
These foods and beverages are the major sources of empty calories, but many can be found in forms with less or no solid fat or added sugars. For example, low-fat cheese and low-fat hot dogs can be purchased. You can choose water, milk, or sugar-free soda instead of drinks with sugar. Check that the calories in these products are less than in the regular product.
In some foods, like most candies and sodas, all the calories are empty calories. These foods are often called “empty calorie foods.” However, empty calories from solid fats and added sugars can also be found in some other foods that contain important nutrients. Some examples of foods that provide nutrients, shown in forms with and without empty calories are:
Food with some empty calories Food with few or no empty calories
Sweetened applesauce
(contains added sugars) Unsweetened applesauce
Regular ground beef (75% lean) (contains solid fats) Extra lean ground beef (90% or more lean)
Fried chicken (contains solid fats from frying and skin) Baked chicken breast without skin
Sugar-sweetened cereals
(contain added sugars) Unsweetened cereals
Whole milk
(contains solid fats) Fat-free milk
Making better choices, like unsweetened applesauce or extra lean ground beef, can help keep your intake of added sugars and solid fats low.
A small amount of empty calories is okay, but most people eat far more than is healthy. It is important to limit empty calories to the amount that fits your calorie and nutrient needs. You can lower your intake by eating and drinking foods and beverages containing empty calories less often or by decreasing the amount you eat or drink.
What are "solid fats"?
Solid fats are fats that are solid at room temperature, like beef fat, butter, and shortening. Solid fats mainly come from animal foods and can also be made from vegetable oils through a process called hydrogenation. Some common solid fats are:
butter
milk fat
beef fat (tallow, suet)
chicken fat
cream
pork fat (lard)
stick margarine
shortening
hydrogenated and partially hydrogenated oils*
coconut oil*
palm and palm kernel oils*
* The starred items are called “oils” because they come from plant sources. Even though they are called “oils,” they are considered to be solid fats because they are high in saturated or trans fatty acids.
Most solid fats are high in saturated fats and/or trans fats and have less monounsaturated or polyunsaturated fats. Animal products containing solid fats also contain cholesterol. Saturated fats and trans fats tend to raise “bad” (LDL) cholesterol levels in the blood. This, in turn increases the risk for heart disease. To lower risk for heart disease, cut back on foods containing saturated fats and trans fats.
Some foods that contain solid fats include:
many desserts and baked goods, such as cakes, cookies, donuts, pastries, and croissants
many cheeses and foods containing cheese, such as pizza
sausages, hot dogs, bacon, and ribs
ice cream and other dairy desserts
fried potatoes (French fries) ― if fried in a solid fat or hydrogenated oil
regular ground beef and cuts of meat with marbling or visible fat
fried chicken and other chicken dishes with the skin
In some cases, the fat in foods is not visible. For example, the fat in fluid milk is a solid fat. Milk fat (butter) is solid at room temperature but it is suspended in the fluid milk by the process of homogenization.
In contrast to solid fats, oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants — such as corn and peanuts — and from fish. A few plant oils, including coconut oil and palm oil, are high in saturated fats and for nutritional purposes are considered solid fats.
Solid fats and oils provide the same number of calories per gram. However, oils are generally better for your health than solid fats because they contain less saturated fats and/or trans fats. Foods containing partially hydrogenated vegetable oils usually contain trans fats. Trans fats can be found in many cakes, cookies, crackers, icings, margarines, and microwave popcorns.
Make physical activity a regular part of the day
Choose activities that you enjoy and can do regularly. Fitting activity into a daily routine can be easy — such as taking a brisk 10 minute walk to and from the parking lot, bus stop, or subway station. Or, join an exercise class. Keep it interesting by trying something different on alternate days. Every little bit adds up and doing something is better than doing nothing. Make sure to do at least 10 minutes of activity at a time, shorter bursts of activity will not have the same health benefits. For example, walking the dog for 10 minutes before and after work or adding a 10 minute walk at lunchtime can add to your weekly goal. Mix it up. Swim, take a yoga class, garden or lift weights. To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.
More ways to increase physical activity
At home:
Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement.
Push the baby in a stroller.
Get the whole family involved — enjoy an afternoon bike ride with your kids.
Walk up and down the soccer or softball field sidelines while watching the kids play.
Walk the dog — don’t just watch the dog walk.
Clean the house or wash the car.
Walk, skate, or cycle more, and drive less.
Do stretches, exercises, or pedal a stationary bike while watching television.
Mow the lawn with a push mower.
Plant and care for a vegetable or flower garden.
Play with the kids — tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.
Exercise to a workout video.
At work:
Get off the bus or subway one stop early and walk or skate the rest of the way.
Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
Take part in an exercise program at work or a nearby gym.
Join the office softball team or walking group.
At play:
Walk, jog, skate, or cycle.
Swim or do water aerobics.
Take a class in martial arts, dance, or yoga.
Golf (pull cart or carry clubs).
Canoe, row, or kayak.
Play racket ball, tennis, or squash.
Ski cross-country or downhill.
Play basketball, softball, or soccer.
Hand cycle or play wheelchair sports.
Take a nature walk.
Most important – have fun while being active!
Why is it important to eat fruit?
Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.
Health benefits
Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
Click here for more information about preventing cardiovascular disease, high blood pressure, diabetes, and cancer.
Nutrients
Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).
Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.
Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.
Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
Tips to help you eat fruits
In general:
Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
Refrigerate cut-up fruit to store for later.
Buy fresh fruits in season when they may be less expensive and at their peak flavor.
Buy fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand.
Consider convenience when shopping. Try pre-cut packages of fruit (such as melon or pineapple chunks) for a healthy snack in seconds. Choose packaged fruits that do not have added sugars.
For the best nutritional value:
Make most of your choices whole or cut-up fruit rather than juice, for the benefits dietary fiber provides.
Select fruits with more potassium often, such as bananas, prunes and prune juice, dried peaches and apricots, and orange juice.
When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.
Vary your fruit choices. Fruits differ in nutrient content.
At meals:
At breakfast, top your cereal with bananas or peaches; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, mix fresh fruit with plain fat-free or low-fat yogurt.
At lunch, pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar. Individual containers of fruits like peaches or applesauce are easy and convenient.
At dinner, add crushed pineapple to coleslaw, or include orange sections or grapes in a tossed salad.
Make a Waldorf salad, with apples, celery, walnuts, and a low-calorie salad dressing.
Try meat dishes that incorporate fruit, such as chicken with apricots or mangoes.
Add fruit like pineapple or peaches to kabobs as part of a barbecue meal.
For dessert, have baked apples, pears, or a fruit salad.
As snacks:
Cut-up fruit makes a great snack. Either cut them yourself, or buy pre-cut packages of fruit pieces like pineapples or melons. Or, try whole fresh berries or grapes.
Dried fruits also make a great snack. They are easy to carry and store well. Because they are dried, ¼ cup is equivalent to ½ cup of other fruits.
Keep a package of dried fruit in your desk or bag. Some fruits that are available dried include apricots, apples, pineapple, bananas, cherries, figs, dates, cranberries, blueberries, prunes (dried plums), and raisins (dried grapes).
As a snack, spread peanut butter on apple slices or top plain fat-free or low-fat yogurt with berries or slices of kiwi fruit.
Frozen juice bars (100% juice) make healthy alternatives to high-fat snacks.
Make fruit more appealing:
Many fruits taste great with a dip or dressing. Try fat-free or low-fat yogurt as a dip for fruits like strawberries or melons.
Make a fruit smoothie by blending fat-free or low-fat milk or yogurt with fresh or frozen fruit. Try bananas, peaches, strawberries, or other berries.
Try unsweetened applesauce as a lower calorie substitute for some of the oil when baking cakes.
Try different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.
For fresh fruit salads, mix apples, bananas, or pears with acidic fruits like oranges, pineapple, or lemon juice to keep them from turning brown.
Fruit tips for children:
Set a good example for children by eating fruit every day with meals or as snacks.
Offer children a choice of fruits for lunch.
Depending on their age, children can help shop for, clean, peel, or cut up fruits.
While shopping, allow children to pick out a new fruit to try later at home.
Decorate plates or serving dishes with fruit slices.
Top off a bowl of cereal with some berries. Or, make a smiley face with sliced bananas for eyes, raisins for a nose, and an orange slice for a mouth.
Offer raisins or other dried fruits instead of candy.
Make fruit kabobs using pineapple chunks, bananas, grapes, and berries.
Pack a juice box (100% juice) in children’s lunches instead of soda or other sugar-sweetened beverages.
Look for and choose fruit options, such as sliced apples, mixed fruit cup, or 100% fruit juice in fast food restaurants.
Offer fruit pieces and 100% fruit juice to children. There is often little fruit in “fruit-flavored” beverages or chewy fruit snacks.
Keep it safe:
Rinse fruits before preparing or eating them. Under clean, running water, rub fruits briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing.
Keep fruits separate from raw meat, poultry and seafood while shopping, preparing, or storing.
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