Appendix A Food Sources of Vitamins and Minerals

Size: px
Start display at page:

Download "Appendix A Food Sources of Vitamins and Minerals"

Transcription

1 Appendix A Food Sources of Vitamins and Minerals Appendix A 229

2 Appendix A Food Sources of Vitamins and Minerals Vitamin A (Retinol) Food Amount IU* Liver 3 oz 45,400 Crab 2 cup,680 Egg medium 590 Fats Whole milk cup 330 Skim milk, fortified cup 330 American cheese oz 330 Swiss cheese oz 320 Low-fat milk cup 20 Butter tsp 60 Margarine, fortified tsp 60 *5 IU = RE (Retinol equivalent) Beta-Carotene Food Amount IU Carrots, raw medium 7,900 Sweet potato 2 cup 7,850 Pumpkin 2 cup 7,840 2 cup 7,300 Collard greens, 2 cup 6,030 cooked Winter squash 2 cup 4,200 Ripe peppers 2 cup 2,225 2 cup,900 Cantaloupe 2 whole 5,400 Apricots, canned 2 cup 2,260 Papaya 2 cup,595 Watermelon 2 cups,265 Peaches, canned 2 cup,5 Nectarine cup,00 Appendix A 23 VITAMINS Vitamin D Food Amount IU* Milk Whole, low-fat, skim cup 00 Fish and Seafood Salmon 3 oz 340 Tuna 3 oz 50 Shrimp 3 oz 27 Organ Beef liver 3 oz 42 Chicken liver 3 oz 40 Egg yolk each 27 *40 IU = µg Vitamin C Kiwi fruit, whole or 2 cup 08 Orange juice 6 oz 62 Orange whole 85 Cantaloupe 2 cup 63 Grapefruit juice 6 oz 57 Grapefruit 2 cup 5 Strawberries 2 cup 48 Cranberry juice cocktail 2 cup 45 V-8 juice 2 cup 45 Tomato juice 2 cup 33 Watermelon cup 3 Grape juice 2 cup 29 Raspberries 2 cup 8 Green peppers 2 cup 95 Cauliflower, raw 2 cup 75 2 cup 70 Brussels sprouts 2 cup 65 Collard greens 2 cup 48 Cauliflower, cooked 2 cup 30 Potato whole 29 Tomato 2 cup 23

3 Food Sources of Vitamins and Minerals: (continued) Vitamins Vitamin E Food Amount IU* Oils Oil Tbsp 6.7 Mayonnaise Tbsp 3.4 Margarine Tbsp 2.7 Salad dressing Tbsp 2.2 Nuts and Seeds Sunflower seeds 2 cup 27. Almonds 2 cup 2.7 Peanuts 2 cup 4.9 Cashews 2 cup 0.7 Sweet potato 2 cup 6.9 Collard greens 2 cup 3. Asparagus 2 cup 2. Spinach, raw cup.5 Wheat germ 2 Tbsp 4.2 Bread, whole, wheat slice 2.5 Bread, white slice.2 Seafood Crab 3 oz 4.5 Shrimp 3 oz 3.7 Fish 3 oz 2.4 * IU = mg alpha-cocopherol Thiamin Pork Roast 3 oz 0.8 Beef 3 oz 0.4 Ham 3 oz 0.4 Liver 3 oz 0.2 Nuts and Seeds Sunflower seeds 2 cup 0.7 Peanuts 2 cup 0. Almonds 2 cup 0. Bran Flakes cup 0.6 Macaroni cup 0.2 Rice cup 0.2 Bread slice 0. Peas 2 cup 0.3 Lima Beans 2 cup 0.2 Corn 2 cup 0. 2 cup 0. Potato whole 0. Fruit Orange juice cup 0.2 Orange whole 0. Avocado 2 whole 0. Appendix A 232

4 Food Sources of Vitamins and Minerals: (continued) Vitamins Riboflavin Whole milk cup 0.5 Low-fat milk cup 0.5 Yogurt, low-fat cup 0.5 Skim milk cup 0.4 Yogurt cup 0. American cheese oz 0. Cheddar cheese oz 0. Liver 3 oz 3.6 Pork chop 3 oz 0.3 Beef 3 oz 0.2 Tuna 2 cup 0. Collard greens 2 cup cup cup 0. Egg each 0.2 Macaroni cup 0. Bread slice 0. Niacin Liver 3 oz 4.0 Tuna 2 cup 0.3 Turkey 3 oz 9.5 Chicken 3 oz 7.9 Salmon 3 oz 6.9 Veal 3 oz 5.2 Beef (round steak) 3 oz 5. Pork 3 oz 4.5 Haddock 3 oz 2.7 Scallops 3 oz. Nuts and Seeds Peanuts oz 4.9 Asparagus 2 cup.5 Wheat germ oz.5 Brown rice 2 cup.2 Noodles, enriched 2 cup.0 Rice, white, enriched 2 cup.0 Bread, enriched slice 0.7 Milk cup.9 Cottage Cheese 2 cup 2.6 Appendix A 233

5 Food Sources of Vitamins and Minerals: (continued) Vitamins Vitamin B 6 Liver 3 oz 0.8 Salmon 3 oz 0.7 Other fish 3 oz 0.6 Chicken 3 oz 0.4 Ham 3 oz 0.4 Hamburger 3 oz 0.4 Veal 3 oz 0.4 Pork 3 oz 0.3 Beef 3 oz 0.2 Egg each 0.3 Legumes Split peas 2 cup 0.6 Dried beans, cooked 2 cup 0.4 Banana whole 0.6 Avocado 2 cup 0.4 Watermelon cup 0.3 Turnip greens 2 cup 0.7 Brussels sprouts 2 cup 0.4 Potato whole 0.2 Sweet Potato 2 cup 0.2 Carrots 2 cup 0.2 Peas 2 cup 0. Vitamin B 2 Food Amount (µg) Liver 3 oz 6.8 Trout 3 oz 3.6 Beef 3 oz 2.2 Clams 2 cup 2.0 Crab 3 oz.8 Lamb 3 oz.8 Tuna 2 cup.8 Veal 3 oz.7 Hamburger, regular 3 oz.5 Skim milk cup.0 Milk cup 0.9 Yogurt cup 0.8 Cottage cheese 2 cup 0.7 American cheese oz 0.2 Cheddar cheese oz 0.2 Egg each 0.6 Appendix A 234

6 Food Sources of Vitamins and Minerals (continued) Vitamins Folate Food Amount (µg) Asparagus 2 cup 20 Brussels sprouts 2 cup 6 Black-eyed peas 2 cup 02 2 cup 99 Romaine lettuce cup 86 Lima beans 2 cup 7 Peas 2 cup 70 Collard greens, 2 cup 56 cooked Sweet potato 2 cup 43 2 cup 43 Cantaloupe 2 whole 00 Orange juice cup 87 Orange whole 59 * Breakfast cereals cup Oatmeal 2 cup 97 Wheat germ 2 cup 80 Wild rice 2 cup 37 *Beginning in 998, refined grain products such as bread, white rice, and pasta are fortified with folic acid and provide approximately 40 µg folate per serving. Appendix A 235

7 Food Sources of Vitamins and Minerals MINERALS Calcium Yogurt, low-fat cup 45 Yogurt with fruit, lowfat cup 35 Skim milk cup 300 Light milk (%) cup 300 Low-fat milk cup 298 Whole milk cup 288 Swiss cheese oz 270 Cheddar cheese oz 205 Frozen yogurt cup 200 Cream soup cup 86 Pudding 2 cup 85 Ice cream cup 80 Ice milk cup 80 American cheese oz 75 Custard 2 cup 50 Cottage cheese 2 cup 70 Cottage cheese, low-fat 2 cup 69 Collard greens, cooked 2 cup 0 2 cup 90 2 cup 70 Legumes Tofu 2 cup 55 Dried beans, cooked 2 cup 50 Lima beans 2 cup 40 Phosphorus Yogurt cup 327 Skim milk cup 250 Whole milk cup 250 Cottage cheese 2 cup 50 American cheese oz 30 Pork 3 oz 275 Hamburger 3 oz 65 Tuna 3 oz 62 Lobster 3 oz 25 Chicken 3 oz 20 Nuts and seeds Sunflower seeds 2 cup 39 Peanuts 2 cup 4 Pine nuts 2 cup 06 Peanut butter Tbsp 6 Bran Flakes cup 80 Shredded wheat 2 large 8 Whole-wheat bread cup 52 Potato medium 0 Corn 2 cup 73 Peas 2 cup 70 French fries 2 cup 6 2 cup 54 Appendix A 236

8 Food Sources of Vitamins and Minerals (continued): MINERALS Magnesium Legumes Lentils, cooked 2 cup 34 Split peas, cooked 2 cup 34 Tofu 2 cup 30 Nuts Peanuts 2 cup 247 Cashews 2 cup 93 Almonds 2 cup 80 Bran buds cup 240 Wild rice, cooked 2 cup 9 Breakfast cereal, cup 85 fortified Wheat germ 2 Tbsp 45 Bean Sprouts 2 cup 98 Black-eyed peas 2 cup 58 2 cup 48 Lima beans 2 cup 32 Milk and milk products Milk cup 30 Cheddar cheese oz 8 American cheese oz 6 Chicken 3 oz 25 Beef 3 oz 20 Pork 3 oz 20 Iron and dried beans Liver 3 oz 7.5 Round steak 3 oz 3.0 Hamburger, lean 3 oz 3.0 Baked beans 2 cup 3.0 Pork 3 oz 2.7 White beans 2 cup 2.7 Soybeans 2 cup 2.5 Pork and beans 2 cup 2.3 Fish 3 oz.0 Chicken 3 oz.0 Breakfast cereal, ironfortified cup 8.0 (4-8) Oatmeal, fortified cup 8.0 Bagel each.7 English muffin each.6 Rye bread slice.0 Whole-wheat bread slice 0.8 White bread slice 0.6 Prune juice 6 oz 7.0 Apricots, dried 2 cup 2.5 Prunes 5 medium 2.0 Raisins 2 cup.3 Plums 3 medium. 2 cup 2.3 Lima beans 2 cup 2.2 Black-eyed peas 2 cup.7 Peas 2 cup.6 Asparagus 2 cup.5 Appendix A 237

9 Food Sources of Vitamins and Minerals (continued): MINERALS Zinc Liver 3 oz 4.6 Beef 3 oz 4.0 Crab 2 cup 3.5 Lamb 3 oz 3.5 Turkey ham 3 oz 2.5 Pork 3 oz 2.4 Chicken 3 oz 2.0 Legumes Dried beans, cooked 2 cup.0 Split peas, cooked 2 cup 0.9 Breakfast cereal, cup fortified Wheat germ 2 Tbsp 2.4 Brown rice cup.2 Oatmeal cup.2 Bran Flakes cup.0 White rice cup 0.8 Nuts and Seeds Pecans 2 cup 2.0 Cashews 2 cup.8 Sunflower seeds 2 cup.7 Peanut butter 2 Tbsp 0.9 Cheddar cheese oz. Whole milk cup 0.9 American cheese oz 0.8 Selenium Food Amount (µg) Seafood Lobster 3 oz 66 Tuna 3 oz 60 Shrimp 3 oz 54 Oysters 3 oz 48 Fish 3 oz 40 Liver 3 oz 56 Ham 3 oz 29 Beef 3 oz 22 Bacon 3 oz 2 Chicken 3 oz 8 Lamb 3 oz 4 Veal 3 oz 0 Egg medium 37 Appendix A 238

10 Food Sources of Vitamins and Minerals (continued): MINERALS Sodium Miscellaneous Salt tsp 2,32 Dill pickle (4 2 oz),930 Sea salt tsp,76 Chicken broth cup,57 Ravioli, canned cup,065 Spaghetti with sauce, cup 955 canned Baking soda tsp 82 Beef broth cup 782 Gravy 2 cup 720 Italian dressing 2 Tbsp 720 Pretzels 5 ( oz) 500 Green olives Pizza with cheese wedge 455 Soy sauce tsp 444 Corned beef 3 oz 808 Ham 3 oz 800 Fish, canned 3 oz 735 Meatloaf 3 oz 555 Sausage 3 oz 483 Hot dog 477 Fish, smoked 3 oz 444 Potassium Potato medium 780 Winter squash 2 cup 327 Tomato medium 300 Celery stalk 270 Carrots medium cup 205 Avocado 2 cup 680 Banana medium 440 Orange juice 6 oz 375 Raisins 2 cup 370 Watermelon cups 35 Prunes 4 large 300 Fish 3 oz 500 Hamburger 3 oz 480 Lamb 3 oz 382 Pork 3 oz 335 Chicken 3 oz 208 Bran buds cups,080 Bran flakes cups 248 Raisin bran cups 242 Wheat flakes cups 96 Yogurt cups 53 Skim milk cups 400 Whole milk cups 370 Other Salt substitutes tsp,300 2,378 Reprinted with permission, Judith Brown, PhD, University of Minnesota, Division of Epidemiology, 998. Appendix A 239

Potassium Values of Food

Potassium Values of Food Potassium Values of Food Potassium is a mineral found in many foods. One of its main jobs is to send messages to your muscles so they will work properly. When potassium in the blood is too high it can

More information

Calorie Count Food List

Calorie Count Food List Calorie Count Food List Starches and Grains: 80 calories per serving Cereals, Grains and Pasta Cereal, cooked (oatmeal, cream of wheat, rice, etc) ½ cup Cereal, dry varies, see box Rice, cooked (white,

More information

Aim for an intake of *milligrams (mg)/day

Aim for an intake of *milligrams (mg)/day Food Sources of Iron Information about Iron Iron is a mineral that is important for good health. Iron carries oxygen to all parts of your body. Low iron levels can leave you tired, pale-looking and irritable.

More information

Food Groups for Low Potassium and Low Phosphorus Diets

Food Groups for Low Potassium and Low Phosphorus Diets Food Groups for Low Potassium and Low Phosphorus Diets When you have kidney disease, you may need to follow a diet low in sodium, potassium and phosphorus. This diet is sometimes called a renal diet. You

More information

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2 Day 1 1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1 1/2 whole wheat english muffin, toasted 67 13.3 2.9 0.7 1 medium orange 61.6 15.4 1.2 0.2 TOTAL 253.6 29.8 21.2 6 2 Tbs dried cherries 48.8 12.8 0

More information

1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions 1800 Calorie Meal Plan Meal Portion Food Calories DAY 1 Breakfast 1 cup Hot Oatmeal, cooked, unsweetened 150 1 banana 120 1 Amy s Bean & Rice Burrito 280 (in the frozen foods section of your grocery store

More information

(8 years or younger)

(8 years or younger) What is iron? Iron deficiency in children (8 years or younger) Iron is a mineral found in food that your body needs. It is bound to hemoglobin, which is an important part of red blood cells. Iron helps

More information

Meal Planning for a Mushy Soft Diet After Nissen Fundoplication

Meal Planning for a Mushy Soft Diet After Nissen Fundoplication Meal Planning for a Mushy Soft Diet After Nissen Fundoplication Name: Date: Dietitian: Telephone: Questions? CALL YOUR DIETITIAN! Patient Food and Nutrition Services University of Michigan Hospital 1500

More information

Protein Values in Foods

Protein Values in Foods Protein Values in Foods This document is used as reference material to support the Alternative Health Improvement Center s Newsletter article: Eat your Protein! Stay Healthy! located at http://ahicatlanta.com/articles/eat-your-protein-to-stay-healthy.html.

More information

STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS

STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS 54 \ T HE U LTIMATE W EIGHT S OLUTION F OOD G UIDE STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS The Rapid Start menus supply an average of 1,100 to 1,200 calories a day, with approximately 30

More information

Maintenance Sample Meal Plans

Maintenance Sample Meal Plans Maintenance Sample Meal Plans In Maintenance, some people prefer to work with general guidelines for success while others prefer more structure and a specific meal pattern to follow. In this document,

More information

Meal Planning for a Mushy Soft Diet After Laparoscopic Myotomy

Meal Planning for a Mushy Soft Diet After Laparoscopic Myotomy Meal Planning for a Mushy Soft Diet After Laparoscopic Myotomy Name: Date: Dietitian: Telephone: Why is it necessary to follow this diet? This diet is necessary for individuals who have had some types

More information

When you have diabetes be careful about what you eat to help you control your blood sugar.

When you have diabetes be careful about what you eat to help you control your blood sugar. PART 5 INTRO TO EATING WITH DIABETES When you have diabetes be careful about what you eat to help you control your blood sugar. Foods are in three main groups: Carbohydrates (Carbs) Higher Carbohydrates

More information

Fibe. Fiber and water work together in bowel regulation. Be sure to drink eight to ten (8 ounce) glasses of

Fibe. Fiber and water work together in bowel regulation. Be sure to drink eight to ten (8 ounce) glasses of r Fibe An important part of a healthy diet is eating a variety of fiber-rich foods, including whole-grain breads and cereals, fruits and vegetables, beans and nuts. Fiber is an important part of your diet.

More information

Super Green Tea Diet Insert

Super Green Tea Diet Insert Super Green Tea Diet Insert WELCOME TO A NEW YOU As the first choice among weight loss and fitness enthusiasts, Super Green Tea Diet is a popular alternative to many of the high-protein, low-carbohydrate

More information

Nutrition Information from My Plate Guidelines

Nutrition Information from My Plate Guidelines Nutrition Information from My Plate Guidelines Note: This information was compiled from the website: http://www.choosemyplate.gov/ for participants in the 4-H Food Prep Contest 1/12/16. The information

More information

What to eat when you have kidney disease

What to eat when you have kidney disease What to eat when you have kidney disease Making changes to your diet can help slow down the progress of kidney disease. What do the kidneys do? The kidneys: remove wastes from your blood help keep you

More information

Fiber. What is fiber? Fiber is a part of plant food. There are two types of fiber:

Fiber. What is fiber? Fiber is a part of plant food. There are two types of fiber: Fiber An important part of a healthy diet is eating fiber-rich foods. This handout will explain what fiber is, where it s found, and how to increase the amount of fiber in your diet. What is fiber? Fiber

More information

Low Oxalate Diet. Cereals and Cereal Products. Milk and Milk Products

Low Oxalate Diet. Cereals and Cereal Products. Milk and Milk Products Low Oxalate Diet Oxalate can be found in healthy plant foods. What can become confusing for some patients is that they have already been put on dietary restrictions because of some other medical conditions

More information

Gastrointestinal (GI) Modified Diet for Malabsorption

Gastrointestinal (GI) Modified Diet for Malabsorption Gastrointestinal (GI) Modified Diet for Malabsorption Malabsorption of the gastrointestinal (GI) tract may occur when sections of the small intestine have been removed due to disease, surgical problems

More information

DAY 1 DAY 2 DAY 3 DAY 4. Cereal with Fruit: 1 cup toasted oat cereal 1 medium banana ¼ cup lowfat milk 1 hard-cooked egg Beverage: Water, coffee, tea

DAY 1 DAY 2 DAY 3 DAY 4. Cereal with Fruit: 1 cup toasted oat cereal 1 medium banana ¼ cup lowfat milk 1 hard-cooked egg Beverage: Water, coffee, tea DAY 1 DAY 2 DAY 3 DAY 4 Peanut Butter Raisin Oatmeal: 1 cup cooked oatmeal ¼ cup raisins Tuna-Cucumber Wrap: 1 8 flour tortilla 3 oz tuna (canned in water) 2 Tbsp mayonnaise 5 cucumber sticks ¼ cup lowfat

More information

Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings

Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings Take Control Nutrition Tools for Diabetes 50/50 plate Portions Servings Eat more Vegetables Especially non starchy vegetables Choosing Foods to manage blood glucose Select a variety of colors and types

More information

Carbohydrate counting a pocket guide

Carbohydrate counting a pocket guide counting a pocket guide www.bayerdiabetes.ca Contents Starches 3 Vegetables 4 Fruit/Fruit juices 5 Milk/Yoghurt 5 Fast foods 6 Proteins (meat/meat substitutes) 6 Drinks 6 Sweets/Sugary foods 7 Combination

More information

How to Increase Volume in Your Meals

How to Increase Volume in Your Meals How to Increase Volume in Your Meals By adding certain types of food to your diet and drinking more water, you can actually increase the amount of food you eat, while staying within your fat gram and calorie

More information

Food Sources of Fibre

Food Sources of Fibre Food Sources of Fibre Information About Fibre Fibre includes all parts of plant foods that your body can't digest or absorb. Fibre is also known as roughage or bulk. Insoluble fibre helps promote regularity

More information

Gaining Weight for Athletes

Gaining Weight for Athletes Gaining Weight for Athletes Prepared by Jenn Van Ness, ATC June 2008 Gain Weight the Healthy Way To gain one pound, you need to eat approximately 500 more calories a day. Approximately one pound of fat

More information

Food Groups To Encourage. chapter OVERVIEW

Food Groups To Encourage. chapter OVERVIEW 23 chapter 5 Food Groups To Encourage OVERVIEW Increased intakes of fruits, vegetables, whole grains, and fat free or low fat milk and milk products are likely to have important health benefits for most

More information

Family Meals Grocery Lists

Family Meals Grocery Lists Family Meals Grocery Lists Print off these helpful tips and 6 weeks of grocery lists from the Family Meals Cookbook to help make your shopping easier. You can print off the entire list or simply select

More information

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY BREAKFAST

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY BREAKFAST CHILD DEVELOPMENT CENTER/FAMILY CHILD CARE WEEK 1 DATES: December 29 - January 2, 2015 Diced Peaches Grape Juice Banana Slices Orange Slices Pineapple Juice English Muffin Whole Wheat Waffles Rice Krispies

More information

The Glycemic Index of Foods

The Glycemic Index of Foods What is the Glycemic Index (GI)? It is a method used to classify carbohydrate containing foods, according to the effect that they may have on blood sugar levels. It is claimed that the higher the GI number,

More information

Diet for Oral Surgery/Wired Jaw

Diet for Oral Surgery/Wired Jaw Diet for Oral Surgery/Wired Jaw After oral surgery no chewing is allowed for a period of 4-8 weeks. During this time you will need a blenderized or liquid diet. This pamphlet will help you to get adequate

More information

21-Day Sample Cycle Menu Child and Adult Care Food Program

21-Day Sample Cycle Menu Child and Adult Care Food Program The abbreviation to the left of each menu item indicates the meal pattern component supplied. The following abbreviations are used: G/B = Grains/Breads; M/MA = Meat/Meat Alternate; F/V = Fruit/Vegetable;

More information

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1 Day 1 Tomato & Basil Omelet* (see recipe) 1 large egg 73.5 0.4 6.3 5 2 large egg whites 34.3 0.5 7.2 0.1 1/4 cup chopped tomato 8.1 1.8 0.4 0.1 2 Tbs grated parmesan cheese 43.1 0.4 3.9 2.9 2 Tbs chopped

More information

Will the cholesterol in my diet raise my blood cholesterol?

Will the cholesterol in my diet raise my blood cholesterol? Healthy eating for your heart What does heart healthy eating mean to me? Heart healthy eating is an important part of a healthy lifestyle. Heart healthy eating, along with regular physical activity and

More information

Healthy Eating During Pregnancy

Healthy Eating During Pregnancy Healthy Eating During Pregnancy Pregnancy is a time of great change. Your body is changing to allow your baby to grow and develop. Good nutrition will help you meet the extra demands of pregnancy while

More information

Bariatric Surgery: Step III Diet

Bariatric Surgery: Step III Diet Bariatric Surgery: Step III Diet This diet is blended foods with one new solid food added daily. The portions are very small to help prevent vomiting. Warning: This diet does not have enough calories,

More information

10 Week Nutrition Plan

10 Week Nutrition Plan 10 Week Nutrition Plan Welcome and thank you for your interest in taking the next step to health! We hope you find this eating plan a starting point to making healthier food choices and a tool to reach

More information

Food Journal. 4 & 2 & 1 Plan

Food Journal. 4 & 2 & 1 Plan Food Journal Welcome What could be one of the most important tools for weight loss? Tracking your meals in your Journal. It will keep you mindful and help you stay on plan every day. And remember: every

More information

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 3

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 3 Day 1 2 hard boiled eggs 155 1.1 12.6 10.6 1 slice whole wheat bread, toasted 110 19 5 1.5 1 Tbs apricot jam 48.4 12.9 0.1 0 1 grapefruit 81.9 20.7 1.6 0.3 TOTAL 395.3 53.7 19.3 12.4 10 celery sticks 6

More information

Low Fat Diet after Cardiac Surgery With or Without Chyle Leak

Low Fat Diet after Cardiac Surgery With or Without Chyle Leak Low Fat Diet after Cardiac Surgery With or Without Chyle Leak What is chyle? Chyle (sounds like kyle) is a milky white fluid that contains protein, fat, cholesterol, lymphocytes, and electrolytes. It is

More information

1/ 2 cup, drained of syrup 1/ 2 cup

1/ 2 cup, drained of syrup 1/ 2 cup A. GENERAL INFORMATION No. 26(1) Guidelines for calories employs two principles: (1) average calories based on food groups or categories rather than calorie counting of individual recipes; and (2) controlling

More information

Healthy Eating for Diabetes

Healthy Eating for Diabetes Healthy Eating for Diabetes What is diabetes? Diabetes is when your blood sugar (glucose) levels are higher than normal. For some people, this is because the insulin in their body doesn t work as well

More information

A Guide to Reducing Dietary Sodium Intake

A Guide to Reducing Dietary Sodium Intake Salt and High Blood Pressure A Guide to Reducing Dietary Sodium Intake A Look at the DASH eating plan My Plate Basics Sodium is a mineral element most commonly found in salt (sodium chloride) Sodium occurs

More information

# Starch # Fat # Fruit # Free Foods. # Other Carbohydrates # Fast Foods # Vegetable. # Meat and Meat Substitutes

# Starch # Fat # Fruit # Free Foods. # Other Carbohydrates # Fast Foods # Vegetable. # Meat and Meat Substitutes FCS8750 Healthy Meal lans 1 Linda B. Bobroff 2 What Is a Meal lan? A meal plan is a guide to help you plan daily meals and snacks. It allows you to eat foods that you enjoy and that provide a good balance

More information

MEAL PLANNING FOR MECHANICAL SOFT DIET

MEAL PLANNING FOR MECHANICAL SOFT DIET MEAL PLANNING FOR MECHANICAL SOFT DIET Definition of Terms Calories Protein Blenderized Pureed Units of energy. A nutrient used by your body for growth and repair. The best sources are milk, meats, fish,

More information

1200 CALORIE HEALTHY LIVING MEAL PLAN DAY 1 Protein Carbs Qty. Measure Description

1200 CALORIE HEALTHY LIVING MEAL PLAN DAY 1 Protein Carbs Qty. Measure Description DAY 1 Breakfast Green Shake 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 2 Scoops Powder 24.00 8.00 3.00 150.00 1 Cup Spinach, raw 0.86 1.09 0.12 6.90 1 Cup Unsweetened Almond Milk 1.00 2.00 4.00 40.00

More information

Heart Healthy Diet: Tips for Lowering Cholesterol and Fat in Your Diet

Heart Healthy Diet: Tips for Lowering Cholesterol and Fat in Your Diet Heart Healthy Diet: Tips for Lowering Cholesterol and Fat in Your Diet Cholesterol Saturated Fats Polyunsaturated and Mono-unsaturated Fats This fat-like substance is needed for good health. However, high

More information

Nutrition Guidelines for Diabetes

Nutrition Guidelines for Diabetes Nutrition Guidelines for Diabetes Eating healthy foods and keeping a healthy body weight are very important parts of a diabetes treatment plan. A healthy diet and weight helps to keep your blood sugar

More information

2013-2014 Annual Menu

2013-2014 Annual Menu WEEK 1 Toasty O's [WG] English Muffin, 2 oz French Toast Stick [WG], 0.87 oz Crispy Rice Bagel, 1-2 oz Vegetable/Fruit Bananas [C] Apricots [A] Applesauce [C] Oranges [C] Fruit Cocktail [A, C] Fruit Cocktail

More information

Now that I have diabetes, do I have to give up my favorite foods?

Now that I have diabetes, do I have to give up my favorite foods? 14 STAYIng HeALTHY with Diabetes: Simple Steps for HeALTHY Eating Eating healthy can keep your blood sugar in good control. Eating healthy also helps avoid weight gain. These simple steps will get you

More information

Carbohydrate Counting for Patients with Diabetes. Lauren Dorman, MS RD CDE Registered Dietitian & Certified Diabetes Educator

Carbohydrate Counting for Patients with Diabetes. Lauren Dorman, MS RD CDE Registered Dietitian & Certified Diabetes Educator Carbohydrate Counting for Patients with Diabetes Lauren Dorman, MS RD CDE Registered Dietitian & Certified Diabetes Educator Program Purpose To increase knowledge of carbohydrate counting skills for nurses

More information

The Cooper Clinic Solution to the Diet Revolution

The Cooper Clinic Solution to the Diet Revolution 3 SELECT-A-PLAN: BY MIX-AND-MATCH MEALS This approach allows you to choose well-balanced, low-fat, high-fiber P-C-F meals very easily. Combine any of the following breakfast, lunch or dinner meals on the

More information

Eating Strategies to Gain Weight

Eating Strategies to Gain Weight Eating Strategies to Gain Weight It costs 3500 calories to gain one pound. That means, in order to gain one pound a week, you have to consume 500 extra calories every day. Here are some tips for getting

More information

Food Sources of Fibre

Food Sources of Fibre Information About Fibre Food Sources of Fibre Fibre includes all parts of plant foods that your body can't digest or absorb. Fibre is also known as roughage or bulk. Insoluble fibre helps promote regularity

More information

ZONE Food Blocks. Low Density Carbohydrates (Best Choices) Meat and Poultry Best Choices (low in saturated fat)

ZONE Food Blocks. Low Density Carbohydrates (Best Choices) Meat and Poultry Best Choices (low in saturated fat) ZONE Food Blocks Here is a guide on Zone Food Blocks to help you choose the right amount of foods to keep you In the Zone. This list contains portioned amounts of proteins, carbohydrates, and fats that

More information

Tips for Shopping Wisely at the Grocery Store

Tips for Shopping Wisely at the Grocery Store Tips for Shopping Wisely at the Grocery Store For successful planning, be sure to keep in mind: u The maximum amount you can spend on food. u The five basic food groups. Plan Ahead Start With A Meal Plan

More information

Canada s Food Guide Jeopardy

Canada s Food Guide Jeopardy Canada s Food Guide Jeopardy Drafted: July 2008 Revised: December 2012 Eating Well with Canada s Food Guide Veg & Fruit Grain Products Milk & Alternatives Meat & Alternatives Physical Activity Miscellaneous

More information

Resources for Carbohydrate Counting

Resources for Carbohydrate Counting Resources for Carbohydrate Counting The Diabetes Carbohydrate and Fat Gram Guide By LeaAnn Holzmeister, RD, CDE American Diabetes Association See contact information below The Doctor s Pocket Calorie,

More information

Nutrition Pointers: Fruits and Veggies

Nutrition Pointers: Fruits and Veggies Nutrition Pointers: Fruits and Veggies Eat as many as possible try filling half your plate with fruits and veggies. Fruits and veggies are good for you whether they are fresh or frozen. Go for a wide variety

More information

Nutritional Glossary. Index of Contents

Nutritional Glossary. Index of Contents Nutritional Glossary This glossary provides nutrition information about the nutrients commonly found in fruits, vegetables, and other plant foods Each glossary definition has a long and a short version.

More information

At the end of every week you will hand us a sheet with the number of "cheats" that you have.

At the end of every week you will hand us a sheet with the number of cheats that you have. Diet Compliance Points The Challenge is 56 Days Long with a total of 672 Diet Compliance Points possible to be earned during the Challenge. For each day s diet you will mark Clean or Cheat for six (6)

More information

Eat More, Weigh Less?

Eat More, Weigh Less? Eat More, Weigh Less? How to manage your weight without being hungry 607 calories 293 calories Department of Health and Human Services Centers for Disease Control and Prevention Can you weigh less without

More information

Diabetes Meal Planning: Getting Started

Diabetes Meal Planning: Getting Started Patient Education diet and nutrition A healthy diet is important for managing your blood sugar. Diabetes Meal Planning: Getting Started This information provides tips on how to start making your meal plan

More information

Vitamins & Minerals Chart

Vitamins & Minerals Chart Vitamins & Minerals Chart Vitamins & Minerals Functions Food Sources Water-soluble Vitamin B1-Thiamin Necessary to help the body maximizes the use of carbohydrate, its major source of energy. Essential

More information

Glycemic Index Chart Food List GI Ranking Glycemic Index. Bakery Products. *Pound cake Low 54. Danish pastry Medium 59. Muffin (unsweetened) Medium 62

Glycemic Index Chart Food List GI Ranking Glycemic Index. Bakery Products. *Pound cake Low 54. Danish pastry Medium 59. Muffin (unsweetened) Medium 62 Food List GI Ranking Glycemic Index Bakery Products *Pound cake Low 54 Danish pastry Medium 59 Muffin (unsweetened) Medium 62 Cake, tart Medium 65 Cake, angel Medium 67 Croissant Medium 67 Shortbread Medium

More information

Goals for Healthy Eating

Goals for Healthy Eating Eating Right While Pregnant Healthy eating in pregnancy, and enough of it, is very important for your baby to grow and develop. You should consume about 300 more calories per day than you did before you

More information

30 % The Food Guide Pyramid T F A O F T O C A L

30 % The Food Guide Pyramid T F A O F T O C A L The Food Guide Pyramid L I M I T F A O F 30 % S T O T C A L O R I E United States Center for Home and Department of Nutrition Policy Garden Bulletin Agriculture and Promotion Number 252 What s in this

More information

Eating Well with. Canada s Food Guide

Eating Well with. Canada s Food Guide Eating Well with Canada s Food Guide Recommended Number of Food Guide Servings per Day Children Teens Adults Age in Years Sex 2-3 4-8 9-13 14-18 19-50 51+ Girls and Boys Females Males Females Males Females

More information

Glycemic Index & Diabetes

Glycemic Index & Diabetes Glycemic Index & Diabetes Carbohydrates are the sugars and starches in the foods you eat. They are broken down into glucose, which your body uses for energy. Carbohydrates are found in grains & cereals,

More information

Balance Your Plate On A Budget

Balance Your Plate On A Budget Balance Your Plate On A Budget Sample breakfast meal Sample lunch meal Sample dinner meal Balanced meal plans for less than $2 per meal, per person* Balance Your Plate meal plans and shopping lists take

More information

Hot or Cold Cereal Egg Omelet & Cheese Sandwich Breakfast Ham Slice. Margarine. Juice of Choice. Coffee/Tea. Margarine

Hot or Cold Cereal Egg Omelet & Cheese Sandwich Breakfast Ham Slice. Margarine. Juice of Choice. Coffee/Tea. Margarine LUTHERAN NURSING & REHAB CENTER 64683E #1 Napoleon Lutheran Home S/S Midwest Alts 2015 Regular/NAS/Consistent CHO Week 1 May-10, Jun-14, Jul-19, Aug-23 May-11, Jun-15, Jul-20, Aug-24 May-12, Jun-16, Jul-21,

More information

Healthy Foods for my School

Healthy Foods for my School yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, Healthy Foods for my School Nutrition Standards for Saskatchewan Schools Schools are an ideal place

More information

Your 1-Month Meal Plan Our healthy meal plan will benefit more than your joints

Your 1-Month Meal Plan Our healthy meal plan will benefit more than your joints Your 1-Month Meal Plan Our healthy meal plan will benefit more than your joints Because carrying around extra weight is hard on your joints, eating healthfully can really benefit individuals with Rheumatoid

More information

1200 CALORIE PALEO MEAL PLAN DAY 1 Protein (gm)

1200 CALORIE PALEO MEAL PLAN DAY 1 Protein (gm) DAY 1 Breakfast Omelet with Peppers 1 Tablespoon Coconut oil 0.00 0.00 13.60 117.00 3 Large Eggs, Organic 18.00 0.00 15.00 210.00 1 Cup Peppers, chopped sweet, green, raw 1.28 6.91 0.25 29.80 1 Cup Peppers,

More information

dlife s 2010 BEST Low Carb Snack List!

dlife s 2010 BEST Low Carb Snack List! dlife s 2010 BEST Low Carb Snack List! Note: GL* and GI** values are included where available for each snack food. DAIRY Full-fat (4%) cottage cheese Serving Size: 1/2 Cup; Carbs: 6g; Fiber: 0g; Calories:

More information

30-Day Meal Plan for People with Diabetes Week 1

30-Day Meal Plan for People with Diabetes Week 1 30-Day Meal Plan for People with Diabetes Week 1 Day 1 2 (four-inch) whole grain pancakes 1/2 cup mixed berries 2 teaspoons sugar-free maple syrup Herbed Chicken Soup with Spring Vegetables (find recipe

More information

What to eat when you have a partial bowel obstruction

What to eat when you have a partial bowel obstruction What to eat when you have a partial bowel obstruction This information will help you choose what to eat when you have a partial bowel obstruction. It has general nutrition guidelines only. Talk to your

More information

Recipe Companion. The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine. Dr Terry Wahls LLC 2/15/2014

Recipe Companion. The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine. Dr Terry Wahls LLC 2/15/2014 Recipe Companion The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine Dr Terry Wahls LLC 2/15/2014 Supplementary Food and Nutrition Information for Recipes Published

More information

List of low carb (and low glycemic) Foods

List of low carb (and low glycemic) Foods List of low carb (and low glycemic) Foods Very Low Carb 1-5 g (Not Artichokes Asparagus Baby corn Bamboo shoots Bean sprouts Bok choy Broccoli Brussels sprouts Cabbages Cauliflower Celery Chilies Chinese

More information

How To Eat Without Getting Sick

How To Eat Without Getting Sick Level 2 Dysphagia Mechanically Altered* This diet consists of foods that are moist, soft-textured and easily formed into a bolus. All foods on Level 1 are. Meats and other select foods may be ground or

More information

We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising

We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising Detox Menu Guide We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising moderately will help boost your results and

More information

Carbohydrate Counting for Patients With Diabetes. Review Date 4/08 D-0503

Carbohydrate Counting for Patients With Diabetes. Review Date 4/08 D-0503 Carbohydrate Counting for Patients With Diabetes Review Date 4/08 D-0503 Program Objectives At the end of the session you will know how to: Define carbohydrate counting Identify the relationship between

More information

GUIDELINES FOR CONSISTENCY MODIFICATIONS OF FOODS AND LIQUIDS

GUIDELINES FOR CONSISTENCY MODIFICATIONS OF FOODS AND LIQUIDS GUIDELINES FOR CONSISTENCY MODIFICATIONS OF FOODS AND LIQUIDS 1. Alterations to the consistency of foods and/ or liquids presented to the individual are made in accordance with the recommendation of an

More information

It is important to know that some types of fats, like saturated and trans fat, can raise blood cholesterol levels.

It is important to know that some types of fats, like saturated and trans fat, can raise blood cholesterol levels. Healthy Eating You are what you eat! So before you even shop for food, it is important to become a well informed, smart food consumer and have a basic understanding of what a heart healthy diet looks like.

More information

Committee on Medical Aspects of Food and Nutrition Policy

Committee on Medical Aspects of Food and Nutrition Policy Nutrient Intakes Last updated: December 2014 This paper describes how nutrient intakes are calculated from food purchases and how they are compared to nutrient recommendations and other dietary guidelines.

More information

Eating more fibre. This handout provides you with tips on how to increase the amount of fibre in your diet.

Eating more fibre. This handout provides you with tips on how to increase the amount of fibre in your diet. Eating more fibre This handout provides you with tips on how to increase the amount of fibre in your diet. Why do I need fibre in my diet? Fibre in the diet is important for good health. Fibre can promote

More information

Mealtime Memo. for Child Care

Mealtime Memo. for Child Care Mealtime Memo National Food Service Management Institute The University of Mississippi for Child Care No. 10, 2008 Teaching Children about the Food Groups: Meat and Meat Alternates This Mealtime Memo focuses

More information

Nutrition for a Woman with Gestational Diabetes

Nutrition for a Woman with Gestational Diabetes Nutrition for a Woman with Gestational Diabetes Gestational Diabetes Your blood test shows you have gestational diabetes or glucose intolerance. It is important to both you and your baby to plan your meals.

More information

Blood Group Diet. The O - Blood Group FOODS THAT ENCOURAGE WEIGHT GAIN FOODS THAT ENCOURAGE WEIGHT LOSS

Blood Group Diet. The O - Blood Group FOODS THAT ENCOURAGE WEIGHT GAIN FOODS THAT ENCOURAGE WEIGHT LOSS The O - Blood Group Beans, Sugar, Sweet Corn, Cabbage, Mustard, Lentils, Bread, Cereal Kelp, Red meats, White Meat, Seafood, Liver, Broccoli MEAT Beef, Chicken, Ostrich, Game Lamb Hake, Salmon, Sardines,

More information

My Diabetic Meal Plan during Pregnancy

My Diabetic Meal Plan during Pregnancy My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and snacks throughout the day to help control your blood sugar. This also helps you get in enough

More information

Eating Well While Spending Less

Eating Well While Spending Less Eating Well While Spending Less Whether you're a college student on a budget, just starting out as a new couple, coping with a limited income or simply trying to be more frugal with your food dollars,

More information

Low-Fructose Food Choices

Low-Fructose Food Choices Patient and Family Education Low-Fructose Food Choices For your child with fructose malabsorption Fructose is a kind of sugar. Fructose malabsorption happens when your child s body has problems breaking

More information

Nutrition. Top 10 Super-Nutritious Foods. Improve your family s eating habits by including the following super foods in your weekly meal plans.

Nutrition. Top 10 Super-Nutritious Foods. Improve your family s eating habits by including the following super foods in your weekly meal plans. Top 10 Super-Nutritious Foods Improve your family s eating habits by including the following super foods in your weekly meal plans. Want to improve your family s nutrition? Though no one food can work

More information

HEALTH UPDATE. PO Box 800760 Charlottesville, VA 22908 Gynecology: (804) 924-2773. Vegetarian Diets

HEALTH UPDATE. PO Box 800760 Charlottesville, VA 22908 Gynecology: (804) 924-2773. Vegetarian Diets HEALTH UPDATE PO Box 800760 Charlottesville, VA 22908 Gynecology: (804) 924-2773 Vegetarian Diets Vegetarian diets, like all diets, need to be planned appropriately to be nutritionally adequate. Common

More information

Making Healthy Food Choices. Section 2: Module 5

Making Healthy Food Choices. Section 2: Module 5 Making Healthy Food Choices Section 2: Module 5 1 Nutrition For Health What is healthy Tips on planning meals Making a shopping list/ Bulk orders Using WIC foods Cook and freeze What foods to choose How

More information

Low Tyramine Diet. Foods high in tyramine may cause serious effects when combined with certain medications. Patient Education

Low Tyramine Diet. Foods high in tyramine may cause serious effects when combined with certain medications. Patient Education Low Tyramine Diet Patient Education diet and nutrition Foods high in tyramine may cause serious effects when combined with certain medications. The foods you eat can alter the way certain medications work

More information

Following a 2 gram sodium diet What is sodium? Why should I limit the sodium in my diet? Where does sodium come from?

Following a 2 gram sodium diet What is sodium? Why should I limit the sodium in my diet? Where does sodium come from? Following a 2 gram sodium diet Your health care provider has asked you to follow a 2 gram sodium diet. This is a diet that moderately restricts the amount of sodium you eat. About ⅓ of the sodium in our

More information

The Five Food Groups and Nutrition Facts

The Five Food Groups and Nutrition Facts session 4 The Five Food Groups and Nutrition Facts (Note to the presenter: Comments in parentheses are instructions to follow while giving the presentation. Do not read the comments to participants. This

More information

TheDASH Eating Plan. facts about

TheDASH Eating Plan. facts about facts about TheDASH Eating Plan U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health National Heart, Lung, and Blood Institute Research has found that diet affects the development

More information

Blenderized & Pureed Recipes

Blenderized & Pureed Recipes Blenderized & Pureed Recipes While you are having difficulty chewing or swallowing, use these recipes for preparing pureed meals. Use the recipes as a base for developing your own recipes. Be creative!

More information