* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Download What Foods Are in the Grains Group?
Survey
Document related concepts
Adipose tissue wikipedia , lookup
Fat acceptance movement wikipedia , lookup
Food and drink prohibitions wikipedia , lookup
Body fat percentage wikipedia , lookup
Abdominal obesity wikipedia , lookup
Overeaters Anonymous wikipedia , lookup
Dietary fiber wikipedia , lookup
Low-carbohydrate diet wikipedia , lookup
Vegetarianism wikipedia , lookup
Diet-induced obesity model wikipedia , lookup
Food choice wikipedia , lookup
Human nutrition wikipedia , lookup
Childhood obesity in Australia wikipedia , lookup
Transcript
1 Carbohydrates Carbohydrates are one of the main types of nutrients. They are the most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs. It stores any extra sugar in your liver and muscles for when it is needed. Carbohydrates are called simple or complex, depending on their chemical structure. Simple carbohydrates include sugars found naturally in foods such as fruits, vegetables, milk, and milk products. They also include sugars added during food processing and refining. Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes. Many of the complex carbohydrates are good sources of fiber. For a healthy diet, limit the amount of added sugar that you eat and choose whole grains over refined grains. What Foods Are in the Fruit Group? Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Make half your plate fruits and vegetables Commonly eaten fruits Apples Apricots Bananas Grapefruit Grapes Kiwi fruit Lemons Limes Mangoes Nectarines Oranges Peaches Pears Papaya Pineapple Plums Prunes Raisins Tangerines Berries strawberries blueberries raspberries cherries Melons cantaloupe honeydew watermelon Mixed fruits fruit cocktail 100% Fruit juice orange apple grape grapefruit 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. 2 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. Get 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. 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. Commonly eaten vegetables in each subgroup: Dark Green Vegetables bok choy broccoli collard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach turnip greens watercress 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 Red & orange vegetables acorn squash 3 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 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. Get more information about preventing cardiovascular disease, high blood pressure, diabetes, and cancer. Nutrients 4 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. Dietary Fiber Also called: Bulk, Roughage Fiber is a substance in plants. Dietary fiber is the kind you eat. It is in fruits, vegetables and grains. It is the part of the plant that your body can't digest. Yet it is an important part of a healthy diet. It adds bulk to your diet and makes you feel full faster, helping you control your weight. Fiber helps digestion and helps prevent constipation. You can get fiber from whole grains, beans, nuts, fruits and vegetables. You should add fiber to your diet slowly. Increasing dietary fiber too quickly can lead to gas, bloating and cramps. 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 5 de-germed 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. 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. Nutrients in Grains: o Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). o 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. o 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. o 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. o 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 nonheme iron. Whole and enriched refined grain products are major sources of non-heme iron in American diets. o 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. Dietary Proteins Protein is in every living cell in the body. Our bodies need protein from the foods we eat to build and maintain bones, muscles and skin. We get proteins in our diet from meat, dairy products, nuts and certain grains and beans. Proteins from meat and other animal products are complete proteins. This means they supply all of the amino acids the body can't make on its own. Plant proteins are incomplete. You must combine them to get all of the amino acids your body needs. 6 It is important to get enough dietary protein. You need to eat protein every day, because your body doesn't store it the way it stores fats or carbohydrates. The average person needs 50 to 65 grams of protein each day. This is the amount in four ounces of meat plus a cup of cottage cheese. Protein in diet Proteins are the building blocks of life. The body needs protein to repair and maintain itself. The basic structure of protein is a chain of amino acids. Function : Every cell in the human body contains protein. It is a major part of the skin, muscles, organs, and glands. Protein is also found in all body fluids, except bile and urine. You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development during childhood, adolescence, and pregnancy. Food Sources When proteins are digested, amino acids are left. The human body needs a number of amino acids to break down food. Amino acids need to be eaten in large enough amounts for optimal health. Amino acids are found in animal sources such as meats, milk, fish, soy, and eggs, as well as in plant sources such as beans, legumes, and nut butters. You do not need to eat animal products to get all the protein you need in your diet. Amino acids are classified into three groups: •Essential •Nonessential •Conditional Essential amino acids cannot be made by the body, and must be supplied by food. They do not need to be eaten at one meal. The balance over the whole day is more important. The nine essential amino acids are: •Histidine •Phenylalanine •Isoleucine •Threonine •Leucine •Tryptophan •Lycine •Valine •Methionine Nonessential amino acids are made by the body from essential amino acids or in the normal breakdown of proteins. They include: •Alanine •Asparagine •Aspartic acid •Glutamic acid Conditional amino acids are usually not essential, except in times of illness and stress. They include: •Arginine •Ornithine •Cysteine •Proline •Glutamine •Serine •Glycine •Tyrosine Protein foods are no longer described as being "complete proteins" or "incomplete proteins." Side Effects A diet high in meat can contribute to high cholesterol levels or other diseases such as gout. A high-protein diet may also put a strain on the kidneys. 7 Recommendations A nutritionally balanced diet provides enough protein. Healthy people rarely need protein supplements. Vegetarians are able to get enough essential amino by eating a variety of plant proteins. The amount of recommended daily protein depends upon your age and health. Two to three servings of protein-rich food will meet the daily needs of most adults. The following are the recommended serving sizes for protein: •2 to 3 ounces of cooked lean meat, poultry, or fish (a portion about the size of a deck of playing cards) •1/2 cup of cooked dried beans •1 egg, 2 tablespoons of peanut butter, or 1 ounce of cheese For recommended serving sizes of protein for children and adolescents, see age-appropriate diet for children. Choose: •Turkey or chicken with the skin removed, or bison (also called buffalo meat) •Lean cuts of beef or pork, such as round, top sirloin, or tenderloin (trim away any visible fat) •Fish or shellfish Other good sources of protein include: •Pinto beans, black beans, kidney beans, lentils, split peas, or garbanzo beans •Nuts and seeds, including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, or walnuts (just watch how much you eat, because nuts are high in fat) •Tofu, tempeh, and other soy protein products •Low-fat dairy products Do not eat more than four eggs per week. Although they are a good source of protein and are low in saturated fat, eggs are very high in cholesterol. Try recipes with egg whites only. 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 calorie 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. View Protein Foods Gallery Commonly eaten protein foods Meats* venison Lean cuts of: Lean Ground Meats beef beef ham pork lamb lamb pork Lean luncheon or deli meats veal Organ Meats Game Meats liver bison giblets rabbit Poultry* 8 chicken sesame seeds duck sunflower seeds goose walnuts turkey Seafood* ground chicken and turkey Finfish such as: Eggs* catfish chicken eggs cod duck eggs flounder Beans and Peas haddock bean burgers halibut black beans herring black-eyed peas mackerel chickpeas (garbanzo beans) pollock falafel porgy kidney beans salmon lentils sea bass lima beans (mature) snapper navy beans swordfish pinto beans trout soy beans tuna split peas Shellfish such as: white beans clams Processed Soy Products crab tofu (bean curd made from soybeans) crayfish veggie burgers lobster tempeh mussels texturized vegetable protein (TVP) octopus Nuts and Seeds* oysters almonds scallops cashews squid (calamari) hazelnuts (filberts) shrimp mixed nuts Canned fish such as: peanuts anchovies peanut butter clams pecans tuna pistachios sardines pumpkin seeds *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 9 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. 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. The chart lists specific amounts that count as 1 ounce equivalent in the Protein Foods Group towards your daily recommended intake: Health Benefits o o o o o o o 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 childbearing 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. Nutrients o o 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. 10 o Why Is It Important to Eat 8 Ounces of Seafood per Week? o o A high intake of fats makes it difficult to avoid consuming more calories than are needed. 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? o 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. Dietary Fats Also called: Lipids, Monounsaturated fat, Polyunsaturated fat, Saturated fat Fat is a major source of energy and aids your body in absorbing vitamins. It's important for proper growth, development and keeping you healthy. Fat provides taste to foods and helps you feel full. Fats are an especially important source of calories and nutrients for infants and toddlers. Dietary fat also plays a major role in your cholesterol levels. But not all fats are the same. You should try to avoid • Saturated fats such as butter, solid shortening, lard and fatback • Trans fats, found in vegetable shortenings, some margarines, crackers, cookies, snack foods and other foods made with or fried in partially hydrogenated oils Try to replace them with oils such as corn, canola, olive, safflower, soybean and sunflower. Of course, eating too much fat will put on the pounds. Fat Fats are organic compounds that are made up of carbon, hydrogen, and oxygen. They are a source of energy in foods. Fats belong to a group of substances called lipids, and come in liquid or solid form. All fats are combinations of saturated and unsaturated fatty acids. Function Fat is one of the 3 nutrients (along with protein and carbohydrates) that supply calories to the body. Fat provides 9 calories per gram, more than twice the number provided by carbohydrates or protein. 11 Fat is essential for the proper functioning of the body. Fats provide essential fatty acids, which are not made by the body and must be obtained from food. The essential fatty acids are linoleic and linolenic acid. They are important for controlling inflammation, blood clotting, and brain development. Fat serves as the storage substance for the body's extra calories. It fills the fat cells (adipose tissue) that help insulate the body. Fats are also an important energy source. When the body has used up the calories from carbohydrates, which occurs after the first 20 minutes of exercise, it begins to depend on the calories from fat. Healthy skin and hair are maintained by fat. Fat helps the body absorb and move the vitamins A, D, E, and K through the bloodstream. Food Sources SATURATED FATS These are the biggest dietary cause of high LDL levels ("bad cholesterol"). When looking at a food label, pay very close attention to the percentage of saturated fat and avoid or limit any foods that are high. Saturated fat should be limited to 10% of calories. Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils -- coconut, palm, and palm kernel oils. (Note: Most other vegetable oils contain unsaturated fat and are healthy.) UNSATURATED FATS Fats that help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories, so you still need to limit them. Most (but not all) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.) There are two types of unsaturated fats: •Monounsaturated fats: Examples include olive and canola oils. •Polyunsaturated fats: Examples include fish, safflower, sunflower, corn, and soybean oils. TRANS FATTY ACIDS These fats form when vegetable oil hardens (a process called hydrogenation) and can raise LDL levels. They can also lower HDL levels ("good cholesterol"). Trans fatty acids are found in fried foods, commercial baked goods (donuts, cookies, crackers), processed foods, and margarines. HYDROGENATED AND PARTIALLY HYDROGENATED FATS This refers to oils that have become hardened (such as hard butter and margarine). Partially hydrogenated means the oils are only partly hardened. Foods made with hydrogenated oils should be avoided because they contain high levels of trans fatty acids, which are linked to heart disease. (Look at the ingredients in the food label.) Side Effects 12 Eating too much saturated fat is one of the major risk factors for heart disease. A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries. Too much fat also increases the risk of heart disease because of its high calorie content, which increases the chance of becoming obese (another risk factor for heart disease and some types of cancer). A large intake of polyunsaturated fat may increase the risk for some types of cancer. Reducing daily fat intake is not a guarantee against developing cancer or heart disease, but it does help reduce the risk factors. Recommendations •Choose lean, protein-rich foods such as soy, fish, skinless chicken, very lean meat, and fat-free or 1% dairy products. •Eat foods that are naturally low in fat such as whole grains, fruits, and vegetables. •Get plenty of soluble fiber such as oats, bran, dry peas, beans, cereal, and rice. •Limit fried foods, processed foods, and commercially prepared baked goods (donuts, cookies, crackers). •Limit animal products such as egg yolks, cheeses, whole milk, cream, ice cream, and fatty meats (and large portions of meats). •Look at food labels, especially the level of saturated fat. Avoid or limit foods high in saturated fat. •Look on food labels for words like "hydrogenated" or "partially hydrogenated" -- these foods are loaded with bad fats and should be avoided. •Liquid vegetable oil, soft margarine, and trans fatty acid-free margarine are preferable to butter, stick margarine, or shortening. Children under age 2 should NOT be on a fat-restricted diet because cholesterol and fat are thought to be important nutrients for brain development. It is important to read the nutrition labels and be aware of the amount of different types of fat contained in food. If you are 20, ask your health care provider about checking your cholesterol levels. Alternative Names Saturated fat; Diet - fat; Polyunsaturated fat; Monounsaturated fat; Lipids 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. Commonly eaten dairy products Milk* low fat (1%) all fluid milk: reduced fat (2%) fat-free (skim) whole milk 13 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, or rice or almond beverages may provide calcium, but may not provide the other nutrients found in dairy products. What Counts as a Cup in the Dairy Group? In general, 1 cup of milk, yogurt, or soymilk (soy beverage), 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the Dairy Group. The chart lists specific amounts that count as 1 cup in the Dairy Group towards your daily recommended intake: Milk (choose fat-free or low-fat milk) Yogurt (choose fat-free or low-fat yogurt) Cheese Amount That Counts as a Cup in the Dairy Group 1 cup milk 1 half-pint container milk ½ cup evaporated milk 1 regular container (8 fluid ounces) 1 cup yogurt 1 ½ ounces hard cheese Common Portions and Cup Equivalents 1 small container (6 ounces) = ¾ cup 1 snack size container (4 ounces) = ½ cup 1 slice of hard cheese is 14 (choose reduced-fat (cheddar, mozzarella, Swiss, or low-fat cheeses) Parmesan) ⅓ cup shredded cheese 2 ounces processed cheese (American) ½ cup ricotta cheese 2 cups cottage cheese equivalent to ½ cup milk 1 slice of processed cheese is equivalent to ⅓ cup milk ½ cup cottage cheese is equivalent to ¼ cup milk 1 cup pudding made with milk Milk-based desserts 1 cup frozen yogurt (choose fat-free or 1 scoop ice cream is low-fat types) 1 ½ cups ice cream equivalent to ⅓ cup milk 1 cup calcium-fortified soymilk Soymilk 1 half-pint container calcium(soy beverage) fortified soymilk Health Benefits and Nutrients of Dairy Products: 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. 15 Food Type Grains 1,600 Calories 2,000 Calories 6 servings per 6-8 servings day per day At least half of your servings should be whole-grain. Vegetables 3-4 servings per day 4-5 servings per day Eat a variety of colors and types Examples of One Serving 1 slice bread 1 oz dry cereal (check nutrition label for cup measurements of different products) 1/2 cup cooked rice, pasta, or cereal (about the size of a baseball) Fruits 4 servings per 4-5 servings day per day Eat a variety of colors and types Fat-free or low-fat 2-3 servings dairy Products per day 2-3 servings per day Lean meats, poultry, and seafood 3-6 oz (cooked) per day Less than 6 oz per day 1 cup raw leafy vegetables (about the size of a small fist) 1/2 cup cut-up raw or cooked vegetables 1/2 cup vegetable juice 1 medium fruit (about the size of a baseball) 1/4 cup dried fruit 1/2 cup fresh, frozen, or canned fruit 1/2 cup fruit juice 1 cup fat-free or low-fat milk 1 cup fat-free or low-fat yogurt 1 and1/2 oz fat-free or low-fat cheese (about the size of 6 stacked dice) 3 oz cooked meat (about the size of a computer mouse) 3 oz grilled fish (about the size of a checkbook) 16 Fats and oils 2 servings per 2-3 servings day per day Use liquid vegetable oils and soft margarine most often Nuts, seeds, and legumes 3-4 servings per week 4-5 servings per week Sweets and added 0 servings per 5 or fewer sugars week servings per week 1 tsp soft margarine 1 Tbsp mayonnaise 1 tsp vegetable oil 1 Tbsp regular or 2 Tbsp low-fat salad dressing (fat-free dressing does not count as a serving) 1/3 cup or 1 and 1/2 oz nuts 2 Tbsp peanut butter 2 Tbsp or 1/2 oz seeds 1/2 cup dry beans or peas 1 Tbsp sugar 1 Tbsp jelly or jam 1/2 cup sorbet and ices 1 cup lemonade