ADULT REGULAR HEALTHY DIET

PURPOSE

This diet is designed to promote optimum health through good nutrition. It is to be used for those individuals requiring no special dietary modification or restrictions.

DESCRIPTION

Foods from all basic food groups are included with the addition of other foods to meet energy needs and provide essential nutrients. The diet is planned to reduce the risk of chronic conditions such as heart disease, hypertension, cancer, and diabetes.

BASIC INFORMATION

The Dietary Guidelines for Americans outline what people should eat to stay healthy. The guidelines include:

• Eat a variety of foods.
• Balance the foods you eat with physical activity to maintain or improve your weight.
• Choose a diet with plenty of whole grain products, vegetables, and fruits.
• Limit dietary intake of fats and oils high in saturated and/or trans-fatty acids.
• Choose a diet moderate in sugars.
• Choose a diet moderate in salt and sodium.
• Consume three servings daily of low-fat or fat-free dairy products.
• If you drink alcoholic beverages, do so in moderation.

The United States Department of Agriculture (USDA) Food Guide Pyramid is a diet plan to help individuals meet the dietary guidelines. Each of these food groups provides some, but not all, of the nutrients that people need. Foods in one group cannot replace those in another. For good health, all are needed.

The Food Guide Pyramid emphasizes foods from these food groups:

• Grains (Bread, Cereal, Rice, and Pasta) (Minimum of 3 Ounces Daily)
  These foods provide complex carbohydrates. Examples of a 1 oz serving size include: 1 slice of whole grain bread, 1 cup of ready-to-eat cereal, 1/2 cup of cooked cereal, rice, or pasta. Whenever possible, select whole grain breads, cereals, and pasta.
• Vegetables (2 Cups Daily) and Fruits (2 Cups Daily)
  These foods are from plants. Most people need to eat more of these foods for the vitamins, minerals, and fiber they supply. Examples of one serving are 1 orange, 3/4 cup unsweetened juice, 1/2 medium cantaloupe or 1/2 cup of a vegetable or fruit. Good sources are dark green, dark yellow, red, or orange vegetables. Choose fresh, frozen, canned, or dried fruits. Limit fruit juice to one cup or less per day and choose 100% juice.
• Milk, Yogurt, Cheese (3 Cups Daily)
  These foods come from animals. They are important for protein and calcium. Examples of a serving are 1 cup of milk or yogurt, 1 1/2 ounces natural cheese, or 2 ounces processed cheese. Choose low-fat or fat-free milk products. If you don’t or can’t consume dairy products choose lactose-free or other calcium-fortified foods/beverages.
• Meat, Poultry, Fish, Dry Beans, Peas, Eggs, Nuts (5 ounces Daily)
  These foods are important for protein, iron, and zinc. Examples of a 1 oz serving size include: 1 oz of cooked lean meat, poultry, or fish; 1/4 cup of cooked dry beans or 1 egg, 1 tablespoon of peanut or almond butter, or 1/4 cup of nuts or seeds.
• Fats, Oils, Salt, Sugar (Use Sparingly)
  These foods provide calories and little else nutritionally. Most people should use these foods sparingly. Get the majority of your dietary fat from fish, nuts, and vegetable oils. Choose foods and beverages low in added sugar and salt.

NUTRITIONAL ADEQUACY

This diet is designed to provide adequate amounts of calories, protein, vitamins, minerals, and other nutrients to meet the nutritional needs of healthy adults.

Nutrient Analysis

Special Notes: