NHM 101 1nd Edition Lecture 5 Outline of Last Lecture I. Dietary Guidelines and food patterns Outline of Current Lecture II. From guidelines to groceriesIII. Food groupsCurrent LectureFruits:- Consume a variety of fruits- Choose whole fruit more often that fruit juice- Limit fruits that contain SoFas(solid fats and added sugars)o Fruit in syrupo Fruit drinks- Frozen, fresh, and canned fruit with light or no syrup is a good choice also canned fruit inits own juice or water is good!Vegetables:- Consume a variety of vegetables each day- Choose from all five subgroups several times a dayo Dark-green vegetableso Red and orange vegetableso Legumeso Starchy vegetableso Other vegetables- Limit vegetables that contain SoFasGrains:- Make at least half your grains wholeThese notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.- Limit grains that contain SoFas- Focus on fiber contento Choose a product with 3-5 grams of fiber or moreo Whole grains should be the first word on the ingredient listProtein foods:- Choose a variety of protein foods- Choose seafood in place of meat or poultry twice a week- Limit protein foods that contain SoFas- Portion size is key with protein foodso 3-4 oz. of meat, poultry and fishMilk and milk products:- Choose fat-free or low-fat - Choose other calcium rich foods if you do not consume milk- Limit milk products that contain SoFasOils:- Not a food group BUT- They contribute vitamin E and essential fatty acids- Use oils instead of solid fatso Limit butter, animal fats, stick margarine, shortening and
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