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This diet is designed to provide you
with healthy food choices in an effort to prevent common nutrition-related
diseases such as diabetes, obesity, cardiovascular diseases, osteoporosis, and
certain cancers.
This diet can be used by normal
healthy people who do not require medical nutrition therapy and want to achieve
or maintain optimal nutritional status.
Eating healthy doesn't mean having to
give up your favorite foods. All foods can fit into a healthy eating plan!
The best approach is to
select more fruits, vegetables, whole grains, eat less fat and eat a variety of
nutrient-rich foods.
BREADS & GRAINS 6-11 servings each
day. Foods in this group are a major source of thiamin, niacin, iron,
fiber and zinc; and also a vital part of a healthy, balanced diet.
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Whole-grain or enriched breads,
bagels, tortillas, English muffins, crackers, hamburger/hot dog buns, dinner
rolls, pita bread, and bagels
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Corn or whole wheat tortillas
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Wheat, rye, raisin or white bread
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Whole-grain or enriched cooked
cereals like oatmeal, oat bran, grits, and cream of wheat
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Wheat bran cereals or unsweetened
dry cereals
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Whole-grain or enriched rice,
spaghetti, macaroni, or other type of pasta
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Orzo and refrigerator pastas in a
variety of shapes and colors
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Couscous, barley and bulgur
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Pancakes and waffles
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Soft or dry pretzels, breadsticks,
rice cakes, Melba toast
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Animal, graham, rye, soda, saltine,
and oyster crackers
VEGETABLES 3-5 servings each day.
Vegetables are high in certain nutrients, such as potassium, vitamins A and
C and folic acid.
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All canned, fresh and frozen
vegetables
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Red and green bell peppers, bok
choy, spinach, broccoli, carrots, cauliflower, cabbage, chard, asparagus,
kale, Brussels sprouts, sweet potatoes, tomatoes, snow peas, zucchini, okra,
winter squash, green beans, beets, cucumber, celery, jicama, artichoke, peas,
mushrooms, eggplant, corn, avocado, potato
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Tomato and pesto sauces
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All vegetable juices
FRUIT 2-4 servings each day.
Fruit are major sources of vitamins A and C, potassium, folic acid, soluble
and insoluble fiber.
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All canned, dried and fresh fruit
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Papaya, strawberries, kiwi, orange,
grapefruit, cantaloupe, mandarin oranges, mango, honeydew, raspberries,
apricots, rhubarb, pineapple, watermelon, blueberries, peach, banana, plum,
cherries, frozen fruit, juice bar, canned fruit, pear, apple, dried fruit,
grapes, raisins
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All fruit juices and nectars
MILK & DAIRY 2-3 servings each
day. Milk and dairy are the body's main source of calcium,
riboflavin, protein, zinc, vitamins B12 and D. Foods in this group are good for
growth and strong bones.
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Skim, 1/2%, and 1% milk products
(including chocolate milk)
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Buttermilk made from 1% milk fat
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Low-fat or nonfat yogurts
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Low-fat or regular cheese (regular
cheese in moderation)
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Nonfat or low-fat cottage cheese
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Nonfat or low-fat ice cream
MEAT & MEAT SUBSTITUTES 2-3 servings
each day or total of 6 oz daily.
Besides protein meat is a major
source of iron, niacin, thiamin, vitamins B6 and B12, folic acid, magnesium, and
zinc.
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All fresh, frozen fish
and shellfish
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Light-meat poultry
without the skin
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Turkey ham
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Lean beef such as
sirloin, round, rib, chuck, flank (well trimmed)
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Lean pork such as
tenderloin (well trimmed)
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Veal such as leg and
shoulder (well trimmed)
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Lentils
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Ham (lean)
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Tofu
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Canadian bacon
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Poultry sausage
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Dried beans and peas
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Eggs
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Peanut butter
FATS & SNACKS (use sparingly)
Foods in this group add flavor and
pleasure to eating but provide mostly calories with few or no nutrients.
Include moderate amounts occasionally.
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Fig bars, ginger snaps,
molasses cookies, angle food cake
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Vegetable oil, cooking
oils infused with lemon or mango, fajita marinade, vinaigrette salad dressings
and spice rubs
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Dijon-style mustard,
honey mustard, jalapeno mustard and course-grain mustard
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Low fat or fat free
cream cheese (plain or flavored)
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Alcoholic beverages,
candy, pies, honey, sugar, frosting, fruit flavored drinks, gelatin desserts,
honey, jam, jelly, molasses, Popsicle's, soft drinks, sugar, syrup,
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Bacon, butter, cream,
cream cheese, lard, gravy, margarine, mayonnaise, sour cream, salad dressings,
shortening, sauces
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Popcorn, air popped or
lite microwave
The above opinionated
views and information serves to educated and informed consumer . The
information provided herein should not be used during any medical emergency or
for the diagnosis or treatment of any medical condition. .It should not replaced
professional advise and consultation. A licensed physician should be
consulted for diagnosis and treatment of any and all medical conditions
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