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Water
What are the recommended servings of water/ day?
Women: Drink 9 cups (72 oz) per day
Men: Drink 12 cups (100 oz) per day
Why should you drink water?
It is an essential nutrient and makes up > 60% of adult
body weight
It is needed for all body functions, such as nutrient
digestion, absorption, transport, and metabolism
It aids in body-temperature maintenance
It is vital to electrolyte balance
It helps lubricate and cushion joints
Water contains no calories or fat
May help with weight loss by acting as a natural appetite
suppressant
Prevents complications from dehydration, such as
headache or fatigue
May benefit people with respiratory diseases by thinning
mucous secretions that worsen asthma
May help people who experience recurrent urinary tract
infections by increasing their urine flow
May help reduce cancer risk of the colon, kidneys,
bladder
Increase water consumption
Person may need to increase water consumption in
many conditions like
Exercise
Short bouts of exercise:
Consume an extra 1.5 to 2.5 cups of water
Intense exercise lasting >1 hour:
During sustained hard exercise, especially in a hot
environment, person needs at least 2 cups of water
before exercising and 1 cup of water every 20 minutes
while exercising.
Pregnancy
Pregnant should drink 2.3 liters (about 10 cups) per day
Women who breastfeed should drink 3.1 liters (about 13
cups) per day.
Environment
Increase fluid intake under these conditions:
Hot or humid climates
During/after sun exposure
In heated, indoor air
In cold weather while wearing insulated clothing
At high altitudes
Diarrhea
Increase fluid intake when tolerable. Avoid milk, instead
consume clear fluids such as: water, tea, juice, or
carbonated water when possible. Diarrhea
Cold/Flu
Increase fluid intake when tolerable. Consume at least the daily
recommendation of water and electrolytes throughout the day.
Grains
What are the recommended servings of grains &
starchy vegetables per day?
4 -11 servings per day. For optimal health, we
recommend mostly whole grains versus processed or
refined grains.
What are whole grains?
Grains are the seeds of plants. Whole grains contain all
parts of the grain, including the bran, endosperm & germ.
Bran- Forming the outer layer of the seed, the bran is a
rich source of niacin, thiamin, riboflavin, magnesium,
phosphorus, iron and zinc. The bran also contains the
majority of the seed's fiber.
Germ- A concentrated source of niacin, thiamin,
riboflavin, vitamin E, magnesium, phosphorus, iron and
zinc. The germ also contains protein and fat.
Endosperm- Also called the kernel, the endosperm makes
up the bulk of the seed. It contains most of the grain's
protein and carbohydrate and has small amounts of
vitamins and minerals
What are processed and refined grains?
Unlike whole grains that contain at least part of their bran
and germ layers, processed and refined grains have both
the bran and germ removed during processing; therefore
all of the nutrients in these layers are also removed.
They are often “enriched” which means nutrients that
were lost during food processing are added back. For
example, B vitamins, lost when wheat is refined, are
added back to white flour during processing. However,
even after enrichment, refined grains often do not provide
as many nutrients or as much fiber as their whole grain
counterparts
While whole grains are preferred, adding fiber-rich foods to
refined or processed grains can lower the glycemic impact
& help to stabilize blood sugar. Therefore, foods such as
pasta and white rice can be part of a healthy diet when
combined with high fiber foods such as vegetables or beans
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Why choose whole grains and starchy vegetables?
They are rich sources of fiber and naturally low in fat
Whole grains and starchy vegetables are an important
source of vitamins and minerals, such as B vitamins,
vitamin E, folate, selenium, zinc and iron
They contain a variety of phytochemicals and
Foods in this group usually have a low glycemic index,
which helps to regulate blood sugar levels
Consumption of whole grains is associated with reduced
risk of type 2 diabetes, constipation, diverticulitis,
obesity, heart disease, and some types of cancer
Fruits & Vegetables
What are the recommended servings per day?
Overall: more than 7 servings
Vegetables: unlimited (minimum 5 servings)
Fruits: 2-4 servings
Why should you choose fruits & vegetables?
Excellent source of fiber
Rich in vitamins and minerals including folate,
potassium, vitamins A and C
Low in calories and fat-free-Except for avocados
which are a good source of Healthy Fat
Provide a food source of water; fruits and vegetables
are made up of more than 50% water
Abundant in phytochemicals and antioxidants
Most are low on the glycemic index
High consumption helps reduce risk of various diseases
such as cancer, obesity, heart disease, stroke, arthritis,
asthma, macular degeneration & diverticulosis
Increasing fruit &vegetable intake decreases risk
of unhealthy
Legumes (Peans, Peas & Lentils)
What are the recommended servings per day?
1-3 servings per day
Low in fat
Excellent source of protein & fiber
Contain iron, zinc, calcium, selenium, and folate
Rich in antioxidants
Provide a low glycemic index (GI) / glycemic load (GL)
May help reduce the risk of chronic diseases, such as,
heart disease, diabetes mellitus, obesity and cancer
Legumes are inexpensive and easy to prepare
Lean Meats
What are the recommended servings per week?
Optional*: 1-3 servings per week
Why choose lean meat?
Good source of complete protein
Rich iron source
Contains B vitamins, specifically B-12
Contains less saturated fat than higher fat meats
Dairy Products
Optional: 1-3 serving per day
Low-fat Dairy Sources Serving Size
Low-fat kefir 1 Cup
Low-fat/non-fat yogurt 1 Cup
Low-fat/non-fat frozen yogurt 1 Cup
Low-fat/non-fat cottage cheese ½ Cup
Low-fat/non-fat cream cheese 1 Tbsp
Low-fat/non-fat sour cream 2 Tbs
Why choose low-fat/non-fat dairy products?
Dairy foods are some of the richest sources of calcium,
an important nutrient for bones, teeth and cell function
They are high in protein, vitamin B12 and other minerals
such as selenium, zinc, phosphorus, potassium and
magnesium
Most milk is fortified with vitamin D, which helps the
small intestine absorb calcium
Low-fat and fat-free milk are also typically fortified with
vitamin A, which is lost in the removal of milk fat
Selecting low-fat/non-fat dairy products helps reduce total
and saturated fat intake and calories
Fish & Seafood
What are the recommended servings of fish & seafood?
Optional*: 2-4 servings per week, including at least 2
servings of fish with high omega-3 content (Serving size
4-6 ounces) individual needs.
Why should you choose fish & seafood?
Low in saturated fat
Rich source of protein and iron
Contains B vitamins, including B-12
Promotes normal fetal growth and child development
Richest source of omega-3 fatty acids, which may be
helpful in the prevention and treatment of:
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Heart disease, high blood pressure, inflammation, mental
health disorders, diabetes, digestive disorders,
autoimmune disease, cancer Omega-3 fatty acids are a
type of polyunsaturated fatty acid (PUFA). They are an
essential component of the human diet because our bodies
cannot make them. These fats are necessary for proper
brain growth and development. Omega-3s are most
abundant in deep-water fatty fish and some plant foods.
They have anti-inflammatory effects on the body
Omega-3 fatty acids are a type of polyunsaturated fatty
acid (PUFA). They are an essential component of the
human diet because our bodies cannot make them. These
fats are necessary for proper brain growth and
development. Omega-3s are most abundant in deep-water
fatty fish and some plant foods. They have anti-
inflammatory effects on the body
Seasonings
What are the recommended servings per day?
Use a variety of spices, herbs, and alliums in your daily
food preparation. Experiment cautiously with hot peppers.
Why choose a variety of seasonings?
Seasonings are grown for their culinary & medicinal
properties
They may be helpful in many medical conditions, such as:
Nausea, Infections, Cancer, Inflammatory conditions,
autoimmune disorders, High blood pressure & High
cholesterol
Eggs
What are the recommended servings per day?
Optional*: Average 1 per day
Why choose eggs?
Protein, Vitamin, and Mineral Content
Egg white protein quality is used as the gold standard for
comparison with other proteins
Whole eggs offer almost every essential vitamin & mineral
needed by humans, with the exception of vitamin C
Egg yolks contain an array of essential vitamins, such as
vitamins A, D, E, & K, which are not found in egg whites
Source of Carotenoids: Lutein and Zeaxanthin
One egg yolk, on average, contains significant amounts of
the two carotenoids, lutein and zeaxanthin
Research shows that individuals who consume a greater
number of foods rich in lutein and zeaxanthin have a
lower risk for age related macular degeneration and heart
disease
Eggs contain cholesterol, a waxy substance found only
in animal products
Dietary cholesterol, like that in egg yolks, had been
implicated in increasing blood cholesterol levels
Fats
What are the recommended servings per day?
3-9 servings per day (see serving sizes below)
What are the different types of healthy fats & oils?
Fats & oils are made up of basic units called fatty acids.
Each type of fat or oil is a mixture of different fatty acids.
Monounsaturated Fatty Acids (MUFA) are found
mainly in vegetable oils, nuts, seeds, olives and
avocadoes. They are liquid at room temperature.
Polyunsaturated Fatty Acids (PUFA) are found mainly
in vegetable oils, fish and seafood. They are liquid or soft
at room temperature. Omega-3 and omega-6 fatty acids
are types of PUFA and are considered essential fatty acids
because our bodies cannot make them, thus they must be
obtained through the diet.
Saturated Fatty Acids are usually solid at room
temperature and are found mainly in foods from animal
sources like meat, and dairy products, like butter and
cheese. Some vegetable oils such as coconut, palm kernel
and palm oil also contain saturated fat.
Trans Fatty Acids are liquid vegetable oils that have
been chemically processed to become semisolid at room
temperature through the addition of hydrogen
atoms. Trans fatty acids, also called “partially
hydrogenated” oils, are used in some margarines, fried
foods, and process snack foods to improve the flavor,
texture and shelf-life .
Conjugated Linoleic Acid (CLA) is a naturally occurring
trans fatty acid found in the meat and dairy products of
ruminant animals (such as cows, sheep, goats, and deer),
as well as eggs. CLA is not associated with the negative
health impacts of artificially produced trans fatty acids
and may impart some health benefits, though current
research findings are controversial. CLAs are not included
in the Trans fatty acid listing on a nutrition label.
Why choose healthy fats like MUFA & omega-3s?
• They provide antioxidants such as vitamin E & selenium
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• Small amounts of healthy fats help the body absorb vital
nutrients, including fat soluble vitamins (A, E, D, K) from
other whole foods
• Including healthy fatty acids in your diet in appropriate
quantities can help prevent and treat: diabetes, heart
disease, cancer, obesity, musculo skeletal pain, and
inflammatory conditions
• Some research suggests that diets including MUFA can
have a beneficial effect on cholesterol, blood pressure,
blood clotting and inflammation
• Omega-3 fatty acids are necessary for proper brain
growth and development. They are anti-inflammatory
and may be helpful in the prevention and treatment of
many diseases.
Why limit saturated fats, trans-fats & omega-6
fatty acids?
Saturated fat eaten in excessive amounts is the main
culprit in raising total and LDL (“ bad”) cholesterol,
which can increase risk of heart disease.
High saturated fat intake may also contribute to increasing
the risk of obesity, diabetes, and cancer.
Trans fatty acids act like saturated fats in the body and
raise LDL cholesterol levels. Unlike saturated fats, trans
fatty acids also lower HDL (“good”) cholesterol.
Additionally, trans fatty acids may increase risk and
incidence of type 2 diabetes, and may compromise fetal
and early infant growth and development.
Omega-6 fatty acids are essential PUFAs found in
vegetable oils commonly used in processed foods
containing corn, safflower, and soybean oils. While
omega-6 fatty acids are necessary for a balanced diet, we
often consume them in overabundance.
Consuming significantly more omega-6 fatty acids than
omega-3 fatty acids, like most American’s do, contributes
to an increased risk of chronic diseases and promotes
inflammation.
Tea
What are the recommended servings per day?
2-4 cups per day
Why should you drink tea?
Teas are rich in antioxidants called polyphenols which
are plant chemicals that may help prevent cancer, heart
disease, metabolic syndrome, hypertension, stroke,
obesity, arthritis, and other diseases.
TER=1600 Calory
Grains = 6 serv.
Vegetables = 3 serv
Fruits = 2 serv
legumes = 1-2 serv
Dairy = 2-3serv
Oil = 53 gm
Sugar = 6 tsf
TER=2200 Calory
Grains = 9 serv.
Vegetables = 4 serv
Fruits = 3 serv
legumes = 2-3 serv
Dairy = 2-3serv
Meat , fish = 3 oz
Oil = 73 gm
Sugar = 12 tsf
TER=2800 Calory
Grains = 11 serv.
Vegetables = 5 serv
Fruits = 4 serv
Legumes = 3 serv
Dairy = 2-3serv
Meat , fish = 4 oz
Oil = 93 gm
Sugar = 18 tsf