Http www choosemyplate gov food groups

2.1

 What Can You Do Right Now?

What should you be eating? With your plate in front of you,

make sure ½ of your plate is fruits and vegetables (think

variety!), ¼ of your plate is grains (½ or more whole grains),

¼ of your plate is protein-containing foods, and off to the

side, a ¼ plate serving of low-fat dairy. Try to cut out the

refined carbs and sugars, and go easy on the cholesterol. This

is according to the excellent USDA website,

“ChooseMyPlate.gov.”

Chapter 2: Diet Planning

 What Are Nutrients?

Nutrients are any substance needed by the body to maintain good health. Nutrients are divided

into the macronutrients and the micronutrients. Macronutrients include carbohydrates, proteins

fats, and water. 1,2

Micronutrients include vitamins and minerals. 3 We eat food because they

contain nutrients; nutrients are found in the foods we eat. So, a proper diet is necessary to obtain

all of the nutrients we need to be healthy!

 Dietary Guidelines For Average Americans

Every five years, the United States Departments of Agriculture (USDA) and Health and Human

Services (HHS), jointly publish the “Dietary Guidelines for Americans,” targeting individuals

age two and up. 4,105

The guidelines contain information compiled by top nutritional scientists to

help individuals control their calorie intake and to exercise to achieve and maintain weight,

explaining which foods and nutrients to eat less of, which foods and nutrients to eat more of and

how to form healthy eating habits. 5,105

The Key Recommendations are as follows (edited): 105

Calorie Management to Control Weight

 Use correct eating habits and physical activity to prevent or reduce excess weight.

 Control total caloric intake to maintain weight; reduce total caloric intake to lose weight.

 Increase physical activity.

 Target special calorie and physical activity needs at each stage of life:  Childhood  Adolescence  Adulthood  Pregnancy  Breastfeeding  Older age

2.2

Foods and Nutrients to Reduce

 Reduce sodium intake to less than 2,300 mg per day for most people; reduce to 1,500 mg per day if you’re over 51, black, or have hypertension, diabetes or kidney disease.

 Reduce saturated fat intake to less than 10% of daily calories.

 Reduce consumption of red and processed meats.

 Reduce cholesterol intake to less than 300 mg per day for most people, less than 200 mg for people with a history of heart disease.

 Eliminate trans-fats from the diet as much as possible; trans-fats are found in “partially- hydrogenated oils.”

 Reduce solid fat intake.

 Reduce added sugar intake to a maximum of 10% of total calories by limiting sugar- sweetened beverages, sweets and desserts.

 Reduce intake of refined grains, including refined flour.

 Reduce intake of foods containing refined flour, sugar, saturated fat and salt.

 Consume alcohol in moderation, no more than one drink per day for women, two drinks per day for men.

Foods and Nutrients to Increase

 Eat more fruits and vegetables and other plant-based foods.

 Eat a variety of vegetables, especially dark green, red and orange vegetables, plus more legumes (beans, peas, peanuts).

 Eat more whole grains; make at least ½ of grain choices whole grains.

 Eat a variety of protein foods including lean meats, skinless poultry, fish, dairy, legumes and grains, and unsalted nuts and seeds.

 Eat more seafood by replacing some meats and poultry with fish and shellfish, especially farm-raised seafood.

 Eat more liquid oils by substituting them for solid fats.

 Eat more foods containing fiber and potassium, such as fruits, vegetables, whole grains, and legumes.

 Eat more foods containing calcium and vitamin D, such as low-fat or fat-free dairy.

 Women and girls capable of becoming pregnant:  Eat more iron-rich foods that contain heme iron, such as lean meats and fish, and

foods that enhance iron absorption, such as citrus and tomatoes that contain

vitamin C.

 Get 400 mcg of folic acid (folate) from supplement or fortified sources, plus increase intake of foods that contain folic acid.

 Women who are pregnant or breastfeeding:  Consume 8 to 12 oz of seafood per week from a variety of sources; limit tuna

consumption to 6 oz per week, and do not eat swordfish, shark, tilefish or king

mackerel, due to high levels of methyl mercury contamination.

 Take an iron supplement, as directed by medical doctor.

 Individuals over 50 years of age:  Get more vitamin B12 either through foods containing B12 or supplements.

2.3

Building Healthy Eating Patterns

 Select and establish an eating pattern over time with the needed calories to maintain weight and with the necessary nutrients.

 Be aware of what is consumed and how it fits into a healthy eating pattern.  Understand and follow safety recommendations in the preparation and storage of food to

minimize the risk of sickness caused by food contamination.

 The Goals Of The DRI Committee

DRI stands for “Dietary Reference Intake.” 5

DRI values are established by the National

Academy of Science Food and Nutrition Board of the Institute of Medicine, in collaboration with

Canadian scientists, 6 to help healthy individuals plan and maintain optimal nutrition. DRI values

include the following:

EAR (Estimated Average Requirement): The amount of a particular nutrient needed to meet

the dietary requirements of 50% of the individuals of a particular age and gender group.

RDA (Recommended Dietary Allowance): The amount of a given nutrient needed by 97%-

98% of healthy people.

Adequate Intake (AI): Estimated when the EAR and RDA cannot be determined, is the

average of the amount of a given nutrient healthy people eat, with the assumption that this

amount is sufficient to keep them healthy.

UL (Upper Limit): The maximum dose of a given nutrient that has been shown to cause no

adverse effects, over time. 7,8

The DRI values are published and available at https://fnic.nal.usda.gov/dietary-

guidance/dietary-reference-intakes/dri-tables.

DRVs (Daily Reference Values) are values on nutrient labels, based on a 2000 and 2,500 calorie

diets, for total fat, saturated fat, cholesterol, sodium, potassium, total carbohydrate, dietary fiber,

and protein. These were established by the FDA. 52

We’ll explore nutrient labels further at the

end of this chapter.

 The USDA Food Groups

The USDA Food Groups are as follows, together with recommendations, nutrients and health

benefits of each group, and representatives of high and low nutrient density foods. 9

Foods with high nutrient density have the most nutrients per calorie, because they don’t

contain added sugars, syrups or fats that contribute empty calories; low nutrient density foods

have fewer nutrients per calorie because they do contain added sugars, syrups and/or fats that

contribute empty calories. Essentially, high nutrient density foods are much lower in calories

https://fnic.nal.usda.gov/dietary-guidance/dietary-reference-intakes/dri-tables
https://fnic.nal.usda.gov/dietary-guidance/dietary-reference-intakes/dri-tables
2.4

than comparable low nutrient density foods more nutrients that help to restore and maintain

optimal health. Generally speaking, try to avoid eating low nutrient density fruits on a regular

basis; use them as a once-in-awhile treat, as part of your discretionary calories (see below).

Fruits

The USDA lists the following fruits: Apples, apricots, bananas, cherries, grapefruit, grapes, kiwi,

lemons, limes, mangos, nectarines, oranges, peaches, pears, papaya, pineapples, plums and

tangerines. Other fruits include berries such as blackberries, blueberries, raspberries, and

strawberries, melons such as cantaloupe, honeydew and watermelon. Canned or frozen fruits still

retain their nutritional value, but watch out for added sugar and sugar syrups! Dried fruits, such

as prunes and raisins, are nutritious. Also included in the fruit group is 100% pure, unfiltered

fruit juice such as orange and grapefruit juice (not “fruit drink”). 10

Botanically, fruits are fleshy

structures with seeds, so tomatoes and avocados are fruits; however, since they are not sweet,

they are included in the vegetables category.

Recommendations: The USDA’s “Key Consumer Message” is, “Make half your plate

fruits and vegetables.” The Daily Recommendation for Fruits based on USDA’s Supertracker is

below, 42,96

by age and calorie requirements. Higher calories within a particular age group

generally suggests increased physical activity. A sedentary 4 to 8 year old may only need 1 cup

of fruit per day, whereas a very active 4 to 8 year old would need 1 ½ cups of fruit per day.

Overall, about 80% of Americans do not get sufficient fruit in their diet. 105

Table 2-1. Daily Recommendation for Fruits, 96

in cups.

Age Calorie Requirements (see Table 2-7)

1000 1200 1400 1600 1800 2000 2200 2400 2600 2800 3000 3200

2-3 years 1 c 1 c 1½ c

4-8 years 1 c 1½ c 1½ c 1½ c 2 c

9-18+ years 1½ c 1½ c 2 c 2 c 2 c 2 c 2½ c 2½ c 2½ c

A “cup” of fruit is a cup of sliced or diced fruit, or fruit made into sauce (applesauce), or

a medium to large whole fruit. A cup of unfiltered fruit juice counts as a cup of fruit. A ½ cup

portion of dried fruit is considered a cup of fruit. Variety is the key; eat many different types of

fruits each day.

Nutrients and Health Benefits: Fruits contain beta-carotene, especially orange fruits such

as cantaloupe and apricots, which is the non-toxic form of vitamin A. Fruits are also high in

vitamin C and folate (folic acid), potassium and fiber, and contain essentially no sodium or fats,

and contain no cholesterol, 11

cholesterol only being found in animal-sourced foods. Vitamin A

helps maintain skin and vision, vitamin C is needed for the gums, bones and wound healing,

potassium helps keep blood pressure normal, and fiber reduces the risk of colon cancer and heart

disease by lowering blood cholesterol, and makes it easier to lose weight by making you feel full,

longer, and by being tasty! Diets that are rich in fruits (and vegetables) also lowers the risk of

heart attack, stroke, some cancers, kidney stones, and the development of type II diabetes;

further, high nutrient density fruits (whole fruits), because they contain high amounts of soluble

fibers and low amounts of refined carbohydrates, as explained in Chapter 4, may inhibit the onset

of, or reverse, systemic inflammatory reactions such as asthma, rheumatoid arthritis, and type II

diabetes by promoting beneficial bacteria populations in the gut. Of course, another way of

thinking about this is, when you’re eating an apple, you’re not eating a handful of cookies, so

2.5

fruit is good for the diet in that it replaces empty calorie foods! Note that filtering of fruit juice

removes fiber, so the only fruit juice that is close to equivalent to whole fruit would be

unfiltered, freshly-squeezed juice, without added sugar, of course!

High and Low Nutrient Density Fruits: High nutrient density fruits do not contain added

sugars, syrups (or fats); further, they are usually whole, unprocessed fruits. High nutrient density

fruits contain any fruit that you recognize as a fruit, such as those at the beginning of this section:

apples, oranges, bananas, grapes, kiwis, melons, etc. High nutrient density fruits also include

frozen or canned fruits that do not contain added sugars (or fats); in fact, because frozen fruits

are frozen at peak ripeness, they may actually contain more nutrients than fresh fruits, as fresh

fruits may begin to lose nutrients once picked. 12

This is one reason why “eating locally” and

buying your produce from local farmers’ markets is such a good idea. Low nutrient density fruits

are higher in calories than high nutrient density fruits because they contain added sugars, syrups

or fats. These commonly include frozen fruits with added sugar, canned fruits packed in syrups,

and fried fruits such as fried plantains, a type of banana, common in Caribbean cuisines. Of

course, the fruit included in desserts, especially deep-fried fruit desserts, would be very low

density fruit indeed! (A piece of deep-fried apple pie should not be considered as a serving of

fruit!)

Vegetables

The USDA lists five subgroups of vegetables. These include dark green, starchy, red and orange,

legumes (beans, peas, peanuts), and others. 13

Dark green vegetables include leafy dark green vegetables such as romaine and other

leafy lettuces (not iceberg), mustard greens, kale, turnip greens, bok choy, collard greens,

spinach and others. This category also includes broccoli. Starchy vegetables include white

potatoes and corn, along with plantains, green bananas, green beans and green peas, and

legumes. Red and orange vegetables include tomatoes and red peppers, carrots, pumpkin, sweet

potatoes and yams, and the various squashes such as acorn (green on outside, orange or yellow

inside), summer, banana, spaghetti and butternut. Legumes (beans, peas, peanuts) include all the

different types of dried beans you can get at the store: black, white, navy, pinto, garbanzo

(chickpeas), black-eyed peas, split peas, lentils, as well as peanuts; note that legumes also

contain slowly-digesting starch, so may also be grouped with the starch; we’ll explore this

further in Chapter 4. Others include iceberg lettuce, avocado, bean sprouts, beets, celery, onions,

cucumbers and mushrooms (botanically not a vegetable, but is a fungus), essentially the

ingredients for a good salad; the USDA also lists artichokes, asparagus, Brussel sprouts, cabbage

and cauliflower, eggplant, green beans, green peppers, okra, turnips, wax beans and squash that

don’t have orange or yellow on the inside such as zucchini in the “others” category.

Table 2-2a. Daily Recommendation for Vegetables, 96

in cups.

Age Calorie Requirements (see Table 2-7)

1000 1200 1400 1600 1800 2000 2200 2400 2600 2800 3000 3200

2-3 years 1 c 1½ c 1½ c

4-8 years 1½ c 1½ c 2 c 2½ c 2½ c

9-18+ years 2 c 2½ c 2½ c 3 c 3 c 3½ c 3½ c 4 c 4 c

Note that these are total daily values; servings from each of the five vegetable subgroups should be

consumed 3-4 times each week; see Table 2-2b below.

2.6

Recommendations: The USDA’s “Key Consumer Message” is, “Make half your plate

fruits and vegetables.” The Daily Recommendation for Vegetables based on USDA’s

Supertracker is above, 43,96

by age and calorie requirements. Higher calories within a particular

age group generally suggests increased physical activity. About 90% of Americans do not get

sufficient vegetables in their diet; about 1/3 of the vegetables that are eaten are white potatoes. 105

A cup of vegetables is 1 cup of cooked vegetables or 1 cup of unfiltered vegetable juice,

or 2 cups of raw, leafy vegetables. 14

As with fruits, variety is the key; several servings of each of

the five vegetable groups should be eaten per week; see Table 2-2b below. Focus on ½ cup

servings of a variety of vegetables each day rather than a large serving of a single vegetable. The

Weekly Recommendation for Vegetable Subgroups based on USDA’s Supertracker is below, 96

by vegetable subgroup and calorie requirements. Supertracker does not establish different

subgroup recommendations within each calorie requirement for different ages.

Table 2-2b. Weekly Recommendation for Vegetable Subgroups, 96

in cups. Vegetable

Subgroup Calorie Requirements (see Table 2-7)

1000 1200 1400 1600 1800 2000 2200 2400 2600 2800 3000 3200

Dark Green ½ c 1 c 1 c 1½ c 1½ c 1½ c 2 c 2 c 2½ c 2½ c 2½ c 2½ c

Starchy 2 c 3½ c 3½ c 4 c 5 c 5 c 6 c 6 c 7 c 7 c 8 c 8 c

Red/Orange 2½ c 3 c 3 c 4 c 5½ c 5½ c 6 c 6 c 7 c 7 c 7 c 7½ c

Legumes ½ c ½ c ½ c 1 c 1½ c 1½ c 2 c 2 c 2½ c 2½ c 3 c 3 c

Others 1½ c 2½ c 2½ c 3½ c 4 c 4 c 5 c 5 c 5½ c 5½ c 7 c 7 c

Nutrients and Health Benefits: Orange and yellow vegetables such as carrots, pumpkin

and sweet potatoes are particularly high in contain beta- (and alpha-) carotene. 15

Although not

orange or yellow, cooked spinach, and other dark-green vegetables, are also high in beta-

carotene. Note that cooking or pureeing increases the bioavailability of the carotenoids, so

cooked or pureed carrots, pumpkin or sweet potatoes provide more beta-carotene than raw. 16,17

Vegetables are also an excellent source of vitamin C, folate (folic acid), magnesium, potassium,

iron and fiber, and like fruits, contain essentially no sodium and zero cholesterol. 15

Be careful of

canned vegetables, though; these may be loaded with added sodium! Vegetables that are rich in

magnesium include dark leafy greens (spinach), nuts, seeds, legumes, avocados and some others;

unlike with the carotenoids, cooking and draining the cooking fluid from the cooked vegetable

will remove much of the magnesium, so to get magnesium, either eat the veggie raw or consume

the cooking fluid! 18

Many vegetables, such as rhubarb and spinach, do contain some calcium, but

the best source for calcium regarding quantity, absorbability and type, is dairy products. 19

Legumes are a very good source of iron, particularly if they are combined with vitamin C or

meat (see Chapter 8 for more on this), 20

zinc, 23

and are an important source of cholesterol-free

protein (see below). Vitamin E is found in many vegetables, such as avocados, almonds and

olives. 21

Some vegetables, such as avocados, are also high in essentially fatty acids, which we’ll

discuss under the “Oils” food group below. Starchy vegetables my include those that digest

rapidly, such as white potatoes, thereby causing spikes in blood sugar, and those that digest

slowly, such as legumes and sweet potatoes, that don’t cause spikes in blood sugar; we’ll

consider this further in Chapter 4.

The benefits of vegetables parallel those of fruits, and we’ll discuss in depth the health

benefits of the various vitamins and minerals in Chapters 7 and 8. Including half your plate as

vegetables (and fruits) lowers blood pressure and cholesterol, thus lowers the risk of arterial

blockage and hemorrhage, lowering the risk of heart disease, heart attack and stroke. High fiber

2.7

diets, particularly soluble fibers, reduce systemic inflammatory reactions, as explained above,

lowering the risk of developing type 2 diabetes, 11

and possibly facilitating the reversal of type 2

diabetes, as explained in Chapter 4. The risk of kidney stones, bone loss 11

and leg cramps may all

reduced by eating a balanced diet rich in vegetables. 18,22

High and Low Nutrient Density Vegetables: As with fruits, high nutrient density

vegetables are whole vegetables, without added fat, sugar or salt; they give you the most

nutrients with the fewest calories. Fresh vegetables are often the best choice, but frozen

vegetables are sometimes the better choice as they are picked and frozen at the peak of ripeness,

hence, nutritional value; vegetables (and fruits) in your local grocery were probably picked

before they were ripe to increase shelf life. Most vegetables should be picked and used

immediately, so grow your own (if possible), patronize your local famer’s market or buy frozen!

Frozen broccoli contains more beta-carotene, vitamin C, and the B-vitamins riboflavin and

folate, than fresh broccoli. 24

Carrots and green beans that undergo cold storage (not freezing) for

two weeks have a 10% decrease in beta-carotene. 25

Canning reduces the vitamin C content of

vegetables by as much as 90%. 26

The mineral and fiber content of vegetables is not affected by

freezing or canning. 26

If you do choose frozen, make sure you read the label and purchase

vegetables that do not contain added sauces or salt; same idea with canned vegetables. Besides

being possibly higher in nutrients than “fresh,” frozen vegetables (and fruits) may be cheaper!

Grains

Grains are any of the foods made from the cereal grains, which are grasses. These include wheat,

rice, barley, oats, corn, quinoa, and others. Whole grains include the entire grain seed: the

endosperm, the germ and the seed coat or bran. Refined grains have the germ and bran removed,

leaving the endosperm, which is mostly starch. In the refining process, quite a few nutrients are

removed. Enriched grain products have many of the vitamins and minerals restored, specifically

folate, riboflavin, iron, niacin and thiamin, but not all of them. Most of the fiber in grains is

located in the bran, and this is not restored in the enrichment process. 27

Whole grains include

whole wheat flour, brown rice, oatmeal, rolled oats, whole oats, cracked wheat, whole rye,

quinoa and others. Note that whole grain flour must include the word “whole” to be whole grain,

as in “whole wheat.” “Wheat flour” is not whole grain. Grain products that are not whole grain

include white flour, brown flour, wheat flour, white rice, de-germed cornmeal, and foods made

from these such as pastas, couscous, white bread, brown bread, wheat bread, tortillas, crackers,

pretzels, and so forth; of course, if the first entry on their ingredients label includes the word

“whole,” as in “whole wheat flour,” then the product includes a significant amount of whole

grain. 27

We’ll discuss grains further in Chapter 4.

Recommendations: The “Key Consumer Message” is “Make at least half your grains

whole grains.” 27

Indeed, as will be explained further in Chapter 4, you should make as much as

your daily grain intake as possible whole grains.

Table 2-3. Daily Recommendation for Grains, 96

in ounce equivalents.

Age Calorie Requirements (see Table 2-7)

1000 1200 1400 1600 1800 2000 2200 2400 2600 2800 3000 3200

2-3 years 1½ oz 4 oz 5 oz

4-8 years 4 oz 5 oz 5 oz 6 oz 6 oz

9-18+ yrs 5 oz 6 oz 6 oz 7 oz 8 oz 9 oz 10oz 10oz 10oz

2.8

The Daily Recommendation for Grains based on USDA’s Supertracker is below, 28,96

by

age and calorie requirements. Higher calories within a particular age group generally suggests

increased physical activity. Almost 100% of Americans do not meet the recommended intake of

whole grains. 105

One grain equivalent roughly equals 1 slice of bread; 1 oz dry grains, which equals ½ cup

cooked grains such as brown or white rice, bulgur (cracked) wheat, oatmeal (rolled oats); or 1

cup of cold breakfast cereal. 29

One 2” diameter biscuit, 1 mini bagel, 1 slice of bread, 1 small

piece of cornbread (2 ½” x 1 ¼” x 1 ¼ “), 5 whole wheat crackers, ½ English muffin, 2 3”

pancakes, ½ cooked pasta (1 oz dry), 1 small (2 ½” diameter) muffin or 1 6” diameter corn or

flour tortilla all are 1 oz grain equivalents. 30

For optimal health, make as many of these grain

equivalents whole grains as possible such as whole wheat bread or whole wheat pasta.

Nutrients and Health Benefits: Whole grains are naturally rich in folate, riboflavin,

niacin, thiamin, all B vitamins, as well as the minerals iron, magnesium and selenium. Whole

grains are also rich in fiber and healthy, slowly digestible starch (SDS). Folate is needed for the

formation of healthy red blood cells, is good for the cardiovascular system as it inhibits the

deposition of plaque in arterial walls, 31

and markedly reduces the risk of spina bifida and other

developmental problems in the developing embryo and fetus. Riboflavin, niacin and thiamin are

all needed to allow for the efficient production of energy from carbohydrates, proteins and fats. 32

Iron is needed to make hemoglobin, the red, oxygen-carrying chemical in red blood cells, as well

as myoglobin, the red, oxygen storing chemical in muscle cells; thus, grains and grain products

help to prevent anemia. Magnesium is an important mineral that helps muscles to relax and

selenium is an important antioxidant, allowing the immune system to work efficiently. 32

Fiber,

found in fruits, vegetables and whole grains, lowers blood pressure and cholesterol, thus lowers

the risk of arterial blockage and hemorrhage, lowering the risk of heart disease, heart attack and

stroke. Fiber, particularly soluble fiber, found especially in whole oats and oat bran, but also

found in most fruits, vegetables and whole grains, reduces systemic inflammatory reactions,

inhibiting the development of type 2 diabetes 11

and possibly helping to resolve type 2 diabetes.

(See Chapter 4 for more on this.) Soluble fiber also lowers the risk of colon cancer. Insoluble

fibers, found along with soluble fibers in fruits, vegetables and whole grains, but especially in

whole wheat and wheat bran, strengthens the muscles lining the large intestine and inhibit the

development of constipation and diverticulosis. Fiber makes you feel full longer, thereby helping

with weight loss and management. 32

Slowly digestible starch, found in whole grains, release

glucose into the blood slowly, thereby helping to stabilize blood sugar; note that refined grain

products contain a very high proportion of rapidly digestible starch (RDS) as well as sugars that

cause spikes in blood sugar, destabilizing it.

High and Low Nutrient Density Grains and Grain Products: High nutrient density grains

and grain products are those that are made with whole grains without added fats, sugar or salt.

Pilafs made from steamed or boiled whole grain wheat, bulger (cracked) wheat, oats, whole grain

rye and barley, brown rice, wild rice, amaranth, millet, quinoa and other whole grains are high

nutrient density grains. (Grains are actually grasses; quinoa is more closely related to beets and

chard, so quinoa isn’t a grain, but we usually nutritionally classify it as a grain. Note that because

of its high protein content, we also list quinoa as a protein food!) 33

High nutrient density grain

products include foods made from whole grains such as whole wheat breads, whole wheat pastas,

whole grain rye breads, “meat” balls made with quinoa, hot breakfast cereals made with whole

grains such as rolled oats, Scottish or Irish oatmeal, a few cold breakfast cereals such as

Shredded Wheat and some wheat bran cereals, air-popped pop corn, without added butter or

2.9

other flavorings, whole-grain tortillas, and others. Low nutrient density grains would include

grain products like breads made with refined flour, white rice, fried rice, donuts, cookies, cake,

pie, fried pies, fried breads, oil-popped pop corn with butter and salt (or melted cheese, or

caramelized sugar), deep-fried tortillas, nachos, the plethora of cold breakfast cereals whose

main ingredient is sugar, usually followed by refined corn or rice, and so forth. I think you have

the idea. An important message here is to read labels and make sure the product contains whole

grains and does not contain high amounts of sugar, saturated fat, trans fat, cholesterol or salt!

Protein Foods

Foods that contain a significant amount of protein are considered protein foods. Protein foods

include anything derived from animals such as meats, including beef, pork, lamb, venison and

other game; poultry; dairy products including milk, yogurt and cheeses; eggs; fish and squid; and

shellfish such as lobster, crab, shrimp, oysters, clams, snails and scallops. Plant-sourced protein

foods include the quinoa grain; soy products; legumes such as beans, peas and peanuts; nuts and

seeds, and nut milks.

Recommendations: Most animal-sourced proteins contain saturated fats and cholesterol.

For meats, dairy and eggs, choose lean, extra lean or low fat. 34

Go easy on sausages, salamis and

full-fat hot dogs, and don’t eat poultry skin. Cold-water fish, such as salmon, contain beneficial

fats, so the low-fat goal doesn’t apply to fish; you want to consume cold-water, fatty fish. For

plant-sourced proteins, quinoa and soy products have proteins equivalent to animal-sourced

proteins; legumes and nuts such as almonds should be consumed with whole grains to be

equivalent to animal proteins. Eat a variety of proteins each week, including vegetarian options

for those individuals who are not vegetarians. People who are not vegetarians are advised to also

include at least 8 oz of seafood per week because of the beneficial fat content. 35

The Daily Recommendation for Protein Foods based on USDA’s Supertracker is

below, 39,96

by age and calorie requirements. Higher calories within a particular age group

generally suggests increased physical activity. The USDA uses a concept called “protein

equivalents” to determine the amount of protein foods we each need. One protein equivalent

contains approximately 7 grams of protein. 44

Table 2-4. Daily Recommendation for Protein Foods, 96

in ounce equivalents.

Age Calorie Requirements (see Table 2-7)

1000 1200 1400 1600 1800 2000 2200 2400 2600 2800 3000 3200

2-3 years 2 oz 3 oz 4 oz

4-8 years 3 oz 4 oz 5 oz 5 oz 5½ oz

9-18+ yrs 5 oz 5 oz 5½ oz 6 oz 6½ oz 6½ oz 7 oz 7 oz 7 oz

On the average, Americans get twice as much protein as needed in the diet, 36

so most of

us need to cut back a bit. About 80% of Americans meet the daily recommendations. 105

The

average adult should get 10 to 35% of total daily calories from protein foods. 37,38

The following roughly equal 1 oz equivalent of protein: 1 ounce of meat, poultry or fish;

1 slice of bacon; 1 egg; ¼ cup boiled legumes (beans, lentils, split peas); 1 tablespoon peanut

butter; ½ oz tree nuts (12 almonds, 7 walnut halves) or seeds; 40

1 oz peanuts; 1 oz cheese; ¼ cup

cottage cheese; ½ cup yogurt; 1 cup (8 oz) milk has 8 g of protein in it, 41

so it’s a little more than

1 oz equivalent of protein. Foods with 2 oz equivalents of protein include 1 cup of legume (bean,

pea, lentil) soup; Foods with 3 oz equivalents of protein include ½ of a small chicken breast, 1

2.10

can (3-4 oz) tuna; foods with 4 oz equivalents of protein include a small (4 oz) steak such as a

filet mignon or an eye of round or ½ of a Cornish game hen. 45

Other foods contain protein as

well and should be considered when determining the total amount of daily protein one is

consuming, but are not considered “protein foods.”

An individual might have two eggs for breakfast (one egg is sufficient) (2 oz

equivalents), along with a glass of milk (1 oz equivalent), ½ cup bean soup for lunch (2 oz

equivalents) perhaps with some cheddar cheese on top (1 oz equivalent), maybe a glass of milk

for a snack (1 oz equivalent), then a small (6 oz) steak for supper (6 oz protein equivalents),

along with toast, a salad, vegetables and fruits. This relatively average meal plan contains 13 oz

equivalents of protein. If the individual is a 25 year-old male that needs 6 ½ oz equivalents of

protein, this is twice the amount of protein he needs. It is easy to see how American consume too

much protein.

Nutrient and Health Benefits. All animal-sourced proteins are complete proteins; that is,

they contain all of the essential amino acids one needs for good health in optimal proportions and

are more digestible and absorbable than plant proteins (see Chapter 6). Further, only animal

proteins contain vitamin B12, essential for the maintenance of the nervous system. However,

most animal-sourced proteins also contain cholesterol, which is associated with coronary artery

disease and stroke. Plant-sourced protein foods do not contain cholesterol. 46

Both animal- and plant-sourced proteins provide calories, vitamin E, riboflavin, niacin,

thiamin, B6, iron, zinc and magnesium, and, of course, protein. Proteins provide calories that the

body can use for energy; as contrary as it may seem, a high-protein diet, over and above the

amount of calories you need for weight maintenance, can make you fat! Vitamin E is an

important antioxidant that fights against some cancers. Riboflavin, niacin, thiamin, which are B

vitamins, and vitamin B6, are all involved in facilitating the body’s use of energy, growth and

development, the formation of red blood cells. Iron is used by the body to store oxygen in muscle

cells to metabolize glucose for quick energy and is used to carry oxygen by hemoglobin

molecules in red blood cells. Women who menstruate, beginning in the teenage years, are

advised to consume a little extra iron, to avoid iron-deficiency anemia, which is a very common

pathology in this group; red meats and legumes are very good sources of dietary iron. 46

Zinc is

an important mineral in development and in allowing for the sense of taste. Magnesium is

involved in bone formation and the relaxation of muscles after contraction.

Found especially in cold-water, fatty fish such as salmon, sardines and anchovies, the

omega-3 fatty acids EPA and DHA are associated with reducing the risk of heart disease, asthma

and other inflammatory diseases, and with enhancing brain function. More on this in Chapter 5.

High and Low Nutrient Density Proteins: High nutrient density protein foods would be

those that are lean or fat free or containing omega-3 fatty acids, low in sodium, and without

added sugars. High nutrient density protein foods include lean beef and pork, super lean ground

beef (4% fat), chicken and turkey without the skin, egg whites, poached fish such as salmon, and

low-fat or zero-fat dairy such as milk, cottage cheese, hard cheeses and yogurt, especially

unsweetened, sweetened with fruit or sweetened with artificial sweetener. Legumes combined

with grains such as beans with brown rice; unsalted almonds, walnuts or other nuts; unsalted

peanuts; peanut butter or almond butter without added salt and sugar; quinoa; and tofu, made

from soy, are plant-based examples of high nutrient density protein foods.

Low nutrient density protein foods include foods that are high in cholesterol and

saturated fats, sodium, and often contain refined carbohydrates such as sugar; they also tend to

be high in calories. Low nutrient density protein foods include organ meats (liver, giblets); prime

2.11

beef and commercial ground beef, which is 20% fat; chicken fried with the skin still on, deep

fried fish, shrimp, chicken—any meat that is deep fried; egg yolks; high-fat processed meats with

added salt and sugar such as sausages, salami, bacon, hot dogs, lunch meats like bologna; full-fat

dairy of any kind such as whole milk, full-fat cottage cheese, soft cheeses and full-fat yogurt,

especially yogurt with added sugar; baked beans; refried beans made with lard. 46

Dairy

The Dairy Group includes milk most commonly from cows and goats, and all of the products

derived from these animals. Common dairy products include milks such as fat-free (also called

“skim”), 1% and 2% milks, whole milk, chocolate- and strawberry-flavored milks, lactose-free

milk; hard cheeses such as cheddar, mozzarella, asiago, Parmesan, Romano and Swiss; soft

cheeses such as Brie, Camembert, feta, ricotta and cottage cheese; yogurts, kefir; milk-based

desserts such as ice cream, milk shakes, puddings and frozen yogurt; butter, cream cheese, cream

and whipped cream. 47

Recommendations: The USDA’s “Key Consumer Message” is, “Switch to fat-free or

low-fat (1%) milk.” The Daily Recommendation for Dairy based on USDA’s Supertracker is

below, 48,96

by age and calorie requirements. Higher calories within a particular age group

generally suggests increased physical activity. The USDA recommendation suggests consuming

low-fat and fat-free dairy. Nearly 40% of toddlers, 80% of Americans as a whole, and 95% of

adult women do not get sufficient dairy in their diet. 105

Table 2-5. Daily Recommendation for Dairy, 96

in cups.

Age Calorie Requirements (see Table 2-7)

1000 1200 1400 1600 1800 2000 2200 2400 2600 2800 3000 3200

2-3 years 2 c 2 c 2 c

4-8 years 2½ c 2½ c 2½ c 2½ c 2½ c

9-18+ years 3 c 3 c 3 c 3 c 3 c 3 c 3 c 3 c 3 c

One cup of dairy equals one cup (8 oz) of fluid milk or yogurt, 2 cups of cottage cheese,

½ c ricotta, 1 ½ oz hard/firm cheese (cheddar, Edam, feta, mozzarella, Parmesan, Provolone), 2

slices of hard cheese, 1/3 cup shredded cheese, 2 oz processed cheese (American). 97

Other recommendations include considering the fat, which is mostly saturated fat and

cholesterol, found in dairy products that are not fat free, as “empty calories.” These empty

calories should be included as part of one’s daily discretionary calorie allotment. (See below for

a discussion of what discretionary calories are.) Same thing for sweetened dairy products, such

as flavored yogurt, chocolate milk and ice cream; the sugars found in these foods have very little

nutritional value and should be included as discretionary calories. 47

The best bet is to reduce or

eliminate the saturated fat and cholesterol from dairy products by consuming fat-free milk, fat-

free cheeses or hard cheeses, which are much lower in fat than, and fat-free yogurt, and by not

consuming full-fat milk, full-fat cheeses especially full-fat soft-cheeses, butter and cream.

We’ll look at lactose intolerance in greater detail in Chapter 4. Lactose is a sugar found in

most dairy products. A digestive enzyme, lactase, is needed to digest lactose. Most adults have

some degree of lactose intolerance, caused by a reduced ability to produce lactase. Some adults

have no problem digesting lactose; those that can’t produce sufficient lactase suffer from gastric

distress if they ingest even small amounts of dairy. For these individuals, lactose-free dairy

products are available; further, hard cheeses, yogurt and kefir are naturally low in lactose as

2.12

microorganisms pre-digest the lactose in the culturing of the product. Lactase enzyme can also

be purchased and added to dairy.

Nutrients and Health Benefits: The major nutrients found in dairy products include

calcium, potassium, vitamin D and protein. 50

Calcium is, of course, essential for building and

maintaining bones and teeth; further, calcium is involved in virtually every physiological process

in the body, from the operation of the nervous system and muscle contraction, to blood clotting.

Milk, cheese and yogurt are the primary sources of calcium for people in the United States, 51

though there are other sources of calcium, including plant sources; see Chapter 8. Potassium

helps regulate blood pressure. Vitamin D is naturally found in low amounts in cow’s (and

human) milk, and is fortified to provide the most important source of vitamin D in the human

diet, particularly where adequate sunlight is not available to stimulate the synthesis of vitamin D

in the human body. (See Chapter 7.) Vitamin D is necessary for the absorption of calcium and

phosphorus from food in the digestive system, thus is needed for bone formation. We looked at

protein above; dairy-sourced protein is complete protein and is highly absorbable. One cup of

milk also contributes nearly half of the DRI of vitamin B12 for the average adult, 54, 55

needed for

healthy red blood cells and maintenance of the nervous system.

The health benefits of consuming low-fat dairy, including fat-free milk, include building

and maintaining healthy bones and teeth, reducing the risk of osteoporosis in senior adults,

particularly women, lowered blood pressure, reducing the risk of cardiovascular disease and

developing type 2 diabetes, 51