NUTR 2030 3 23 15 Dietary Planning Whole fruit is better than fruit juice Fills you up increases satiety Consume less calories General rule limit yourself to only consuming 1 2 servings of fruit per day Less sugar and more fiber in fresh fruit from fruit juice Even though a bottle of Naked juice has more calories than a 20 oz bottle of Coke the Naked juice is better than soda because of it s nutritional value However pay attention to portion sizes While a lot of juice does not have added sugar remember all of the natural sugar that comes from the fruit Dairy Includes milk cheese yogurt 2000 kcal diet 3 cups per day Serving sizes 1 cup milk 1 oz natural cheese cheddar provolone etc 2 oz processed cheese American cheese Velveeta etc 1 cup yogurt Dairy milk which type milk Nutrients are essentially equivalent in fat free reduced fat 2 and whole Non dairy milk alternatives include soy milk almond milk coconut milk Tend to have fewer calories per serving than fat free dairy milk Tend to have less grams of protein than fat free dairy milk MUFAs and PUFAs are present in soy and almond milk Protein 2000 kcal diet 5 oz What counts as 1 oz 1 oz meat poultry fish 1 8 cup nuts 1 tbsp nut butter 2 tbsp hummus cup cooked legumes can fit in vegetable or protein but not both at the same time Vegetarians will tend to consider legumes as protein and people who eat meat will tend to consider them as vegetables Understanding Food Labels Food Category Definitions Conventional foods unmodified whole foods Modified foods altered from original form for nutrient provision Fortified Enriched Enhanced new nutrient added during processing nutrient added back post processing includes thiamin riboflavin niacin iron folate all refined grain products must be enriched bioactive components added into food probiotic prebiotic lycopene lutene The Food Label 1 Front and sides of the label ex Cheerios are listed as toasted whole grain oat cereal must identify the food Ingredients list Listed in order from greatest amount to least amount 2 Every single thing in the product has to be listed Pay attention to whole grain added sugar solid fat especially trans fat added sodium salt Food labels try to trick you by disguising things such as sugar as other names such as glucose and sucrose pay attention to what you are eating and how much you are eating
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