Eating Well

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.

• Whole-grain or enriched breads, bagels, tortillas, English muffins, crackers, hamburger/hot dog buns, dinner rolls, pita bread, and bagels 

• Corn or whole wheat tortillas

• Wheat, rye, raisin or white bread

• Whole-grain or enriched cooked cereals like oatmeal, oat bran, grits, and cream of wheat

• Wheat bran cereals or unsweetened dry cereals

• Whole-grain or enriched rice, spaghetti, macaroni, or other type of pasta

• Orzo and refrigerator pastas in a variety of shapes and colors

• Couscous, barley and bulgur

• Pancakes and waffles

• Soft or dry pretzels, breadsticks, rice cakes, Melba toast

• 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.

• All canned, fresh and frozen vegetables

• 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

• Tomato and pesto sauces

• 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.

• All canned, dried and fresh fruit

• 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

• 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.

• Skim, 1/2%, and 1% milk products (including chocolate milk)

• Buttermilk made from 1% milk fat

• Low-fat or nonfat yogurts

• Low-fat or regular cheese (regular cheese in moderation)

• Nonfat or low-fat cottage cheese

• 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.

• All fresh, frozen fish and shellfish

• Light-meat poultry without the skin

• Turkey ham

• Lean beef such as sirloin, round, rib, chuck, flank (well trimmed)

• Lean pork such as tenderloin (well trimmed)

• Veal such as leg and shoulder (well trimmed)

• Lentils

• Ham (lean)

• Tofu

• Canadian bacon

• Poultry sausage

• Dried beans and peas

• Eggs

• 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.

• Fig bars, ginger snaps, molasses cookies, angle food cake

• Vegetable oil, cooking oils infused with lemon or mango, fajita marinade, vinaigrette salad dressings and spice rubs

• Dijon-style mustard, honey mustard, jalapeno mustard and course-grain mustard

• Low fat or fat free cream cheese (plain or flavored)

• Alcoholic beverages, candy, pies, honey, sugar, frosting, fruit flavored drinks, gelatin desserts, honey, jam, jelly, molasses, Popsicle's, soft drinks, sugar, syrup,

• Bacon, butter, cream, cream cheese, lard, gravy, margarine, mayonnaise, sour cream, salad dressings, shortening, sauces

• 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