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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.











































































Suggested Meal Plan Suggested Foods and Beverages
BREAKFAST
Fruit or Citrus Juice Orange Juice (1/2 cup)
Cereal Oatmeal (1/2 cup)
Meat/Meat Substitute One Scrambled Egg
Bread with Margarine Slice Whole Wheat Toast with Jelly/Margarine (1/2 tsp each)
Milk Fat-Free Milk (1 cup)
Beverage Coffee or Tea
LUNCH—NOON OR EVENING MEAL
Meat/Meat Substitute Baked Chicken (3 oz)
Potato/Potato Substitute Sweet Potatoes (1/2 cup)
Vegetable and/or Salad Green Beans, Coleslaw (1/2 cup each)
Bread with Margarine One Whole Wheat Roll with Margarine (1 tsp)
Dessert Strawberries (1/2 cup)
Beverage Coffee or Tea
SUPPER—EVENING OR NOON MEAL
Soup or Juice Vegetable-Bean Soup (1 cup)
Meat/Meat Substitute Meatballs (3 oz) with Spaghetti Sauce (1/2 cup)
Potato/Potato Substitute Spaghetti (1/2 cup)
Vegetable and/or Salad Broccoli (1/2 cup)
Spinach Salad (1 cup) with Dressing (1 Tbsp)
Bread with Margarine Slice Garlic Bread
Dessert Rice Pudding (1/2 cup)
Milk/Beverage Fat-Free Milk (1 cup)
Coffee or Tea




Nutrient Analysis










































































Calories 1966 Kcal
Protein 104 gm
Carbohydrate 263 gm
Fat 62 gm
Saturated Fat 16 gm
Monounsaturated Fat 24 gm
Polyunsaturated Fat 15 gm
Cholesterol 379 mg
Dietary Fiber 33 gm
Vitamin A 5202 IU
Vitamin C 244 mg
Niacin Equivalents 15 mg
Riboflavin 2.2 mg
Thiamin 1.3 mg
Folate 341 mcg
Vitamin B6 2.0 mg
Vitamin B12 4.3 mcg
Calcium 1297 mg
Phosphorus 1541 mg
Zinc 11 mg
Iron 19 mg
Sodium 2868 mg
Potassium 4109 mg


DIETA REGULAR PARA ADULTOS (Adult Regular Healthy Diet) (Spanish)




PROPOSITO


Esta dieta fue diseñada con el fin de promover una salud óptima a través de una buena nutrición. Es para el uso de individuos que no requieren una dieta especial o con restricciones.



DESCRIPCION


Se incluyen alimentos de todos los grupos básicos además de otros alimentos para satisfacer las necesidades de energía y proveer los nutrientes necesarios. La dieta ha sido diseñada para reducir el riesgo de condiciones crónicas tales como enfermedades del corazón, hipertensión, cáncer y diabetes.



INFORMACION BASICA


La Guía Alimentaria para Estadounidenses bosqueja lo que la gente debe comer para la buena salud. Las recomendaciones incluyen:


• Coma una variedad de alimentos.

• Balancee los alimentos que usted ingiere con actividad física –mantenga o mejore su peso–.

• Elija una dieta con bastantes productos de grano entero, vegetales (verduras) y fruta.

• Limite el consumo de grasas y aceites ricos en grasas saturadas y/o ácidos grasos trans.

• Elija una dieta moderada en azúcares.

• Elija una dieta moderada en sal y sodio.

• Consuma tres porciones diarias de productos lácteos con poca grasa o sin grasa.

• Si toma bebidas alcohólicas, hágalo con moderación.

La Pirámide de Guía de Alimentos del Departamento de Agricultura de Estados Unidos (USDA), es un plan dietético para ayudar a los individuos a alcanzar las recomendaciones de la guía alimentaria. Cada uno de estos grupos alimenticios proporciona algunos de los nutrientes que la gente necesita, pero no todos. Los alimentos en un grupo no pueden reemplazar los de otro grupo. Para la buena salud, todos son necesarios.



La Pirámide de Guía de Alimentos hace hincapié sobre estos grupos de alimentos:



• Granos (Pan, Cereal, Arroz y Pasta) (Un mínimo de 3 Onzas Diarias)

Estos alimentos proporcionan carbohidratos complejos. Ejemplos de porciones de 1 onza incluyen 1 rebanada de pan integral, 1 taza de cereal listo para comer, ½ taza de cereal cocido, arroz o pasta. Siempre que sea posible, elija pan, cereal y pasta integral.


• Vegetales (2 tazas diarias) and Frutas (2 tazas diarias)

Estos alimentos son de plantas. La mayoría de la gente necesita comer más de estos alimentos debido a las vitaminas, minerales y fibra que suministran. Ejemplos de una porción son 1 naranja, ¾ taza de jugo sin endulzar, ½ melón mediano o ½ taza de un vegetal o fruta. Buenas fuentes son verduras verde oscuro, amarillo oscuro, rojas o color naranja. Elija frutas frescas, congeladas, en lata o secas. Limite el jugo de fruta a una taza o menos por día y opte por 100% jugo.


• Leche, Yogur, Queso (3 tazas diarias)

Estos alimentos son de origen animal. Son importantes fuentes de proteína y calcio. Ejemplos de una porción son 1 taza de leche o yogur, 1-½ onzas de queso natural o 2 onzas de queso procesado. Elija productos lácteos con poca o ninguna grasa. Si usted no consume o no puede consumir productos lácteos, elija alimentos/bebidas sin lactosa o fortificados con calcio.


• Carne, Aves, Pescado, Frijoles Secos, Arvejas, Huevos, Nueces u otros frutos secos (5 onzas diariamente)

Estos alimentos son fuente importante de proteína, hierro y zinc. Ejemplos de una porción de 1 onza son 1 onza de carne magra, ave, o pescado, cocidos; ¼ de taza de frijoles secos cocidos o 1 huevo, 1 cucharada de mantequilla de maní o de almendra o ¼ de taza de fruta seca o semillas.


• Grasas, Aceites, Sal, Azúcar (consuma cantidades pequeñas)

Estos alimentos suministran calorías y muy poca nutrición. La mayoría de la gente debe usar muy poco de estos alimentos. Obtenga la mayoría de la grasa en su dieta del pescado, frutas secas y aceites vegetales. Elija alimentos y bebidas a los que les han añadido muy poca azúcar y sal.



SUFICIENCIA NUTRICIONAL


Esta dieta ha sido diseñada para proporcionar cantidades adecuadas de calorías, proteína, vitaminas, minerales y otros nutrientes necesarios para adultos sanos.










































































Sugerencia para un plan de comida Alimentos y bebidas sugeridos
DESAYUNO
Fruta o jugo cítrico Jugo de naranja (1/2 taza)
Cereal Avena (1/2 taza)
Carne/Sustituto de carne Un huevo revuelto
Pan con Margarina Rebanada de tostada integral/jalea/margarina (1/2 cdta cada una)
Leche Leche descremada/sin grasa
Bebida Café o Té
ALMUERZO — COMIDA DEL MEDIODIA O CENA
Carne/Sustituto de carne Pollo al horno (3 onzas)
Papa/Sustituto de papa Batatas (1/2 taza)
Vegetal y/o ensalada Vainitas, ensalada de repollo (1/2 taza de cada una)
Pan con Margarina Un Pancito de Harina Integral, Margarina (1 cdta)
Postre Fresas (1/2 taza)
Bebida Café o Té
CENA — COMIDA DEL MEDIODIA O CENA
Sopa o Jugo Sopa de Verduras-Frijoles (1 taza)
Carne/Sustituto de carne Albóndigas (3 onzas) con Salsa de Espagueti (1/2 taza)
Papa/Sustituto de papa Espagueti (1/2 taza)
Vegetal y/o ensalada Brócoli (1/2 taza)
Pan con Margarina Ensalada de Espinaca (1 taza) Salsa (1 cda)
Postre Rebanada de Pan de Ajo
Leche/Bebida Arroz con leche (1/2 taza)
Leche Descremada (1 taza)
Café o Té


Análisis Nutricional










































































Calorías 1966 Kcal
Proteína 104 gm
Carbohidrato 263 gm
Grasa 62 gm
Grasa Saturada 16 gm
Grasa Monoinsaturada 24 gm
Grasa Poliinsaturada 15 gm
Colesterol 379 mg
Fibra Dietética 33 gm
Vitamina A 5202 IU
Vitamina C 244 mg
Equivalentes de Niacina 15 mg
Riboflavina 2.2 mg
Tiamina 1.3 mg
Folato 341 mcg
Vitamina B6 2.0 mg
Vitamina B12 4.3 mcg
Calcio 1297 mg
Fósforo 1541 mg
Zinc 11 mg
Hierro 19 mg
Sodio 2868 mg
Potasio 4109 mg


ALLERGY/FOOD SENSITIVITY DIETS




PURPOSE:


The diet is individually tailored to omit those foods that cause an immediate or delayed allergic reaction.



DESCRIPTION:


The diet may be recommended once a recognized relationship has been established between a particular food or foods and a symptomatic reaction. Common signs and symptoms of food allergies include skin reactions (itching, erythema, hives, eczema, edema) or reactions of the gastrointestinal tract (vomiting, diarrhea, abdominal pain). Systemic anaphylactic reactions could include sneezing, wheezing, conjunctivitis, palpitations, cardiac arrhythmia, shock, or collapse. Reactions can be immediate or take up to 72 hours to appear.



BASIC INFORMATION:


This information describes some of the more common food allergies (wheat, eggs, milk, corn). Other food allergens include: Seafood, nuts, legumes, chocolate, caffeine, citrus fruit, strawberries, beef, white potatoes, pork, chicken, oatmeal, rye, mustard, garlic, tomatoes, and cucumbers. The wheat-, egg-, corn-, and milk-free diets commonly use an “elimination” approach to assess potential food allergens and intolerances. Elimination diets must be planned carefully and monitored regularly.



NUTRITIONAL ADEQUACY:


If planned carefully, allergy diets are generally adequate in all nutrients. The exception would be the milk-free diet, which is inadequate in calcium and possibly vitamin D and will likely require supplementation. The elimination diets can be deficient in calories, carbohydrates, vitamins, and minerals; therefore, long-term use is not advised, and monitoring of nutritional sufficiency is essential. NOTE: These diets should be utilized under the prescription and careful guidance of a health care provider and/or dietitian.



WHEAT SENSITIVITY


Avoid foods containing wheat and wheat products. These include:


• Milk/Dairy: Flavored milk drinks: malted milk, chocolate milk, Ovaltine.

• Meat/Meat Substitutes: Meat loaf, croquettes; meats, fish, and poultry, breaded or prepared with wheat flour; hot dogs, sausage, luncheon meats; canned meat dishes with sauce; casseroles made with wheat-based ingredients.

• Breads and Grains: All dry or cooked wheat cereals, wheat germ, wheat bran; graham flour; all commercial breads, crackers, muffins, and biscuits (unless 100% rye), soy, corn, or specifically labeled “wheat-free”; French toast, waffles, pancakes; flour tortillas; pasta, except those specifically labeled “wheat-free.”

• Fruits and Vegetables: Breaded, fried vegetables; scalloped tomatoes.

• Desserts/Sweets: All commercial cookies, cakes, pies, doughnuts, pastries; commercial pie fillings, custards, puddings thickened with wheat flour; commercial ice cream, ice cream cones; prepared cake and cookie mixes.

• Beverages: Coffee substitutes, flavored instant coffee mixes; instant coffee (unless 100% coffee); beer, gin, whiskey.

• Miscellaneous: Pretzels, seasoned potato and corn chips; cream soups; cream cheese dips, salad dressings (thickened with wheat); commercially prepared baked beans; soy sauce; commercially prepared gravies and sauces (usually thickened with wheat flour).


EGG SENSITIVITY


Avoid foods containing whole eggs, egg whites, or egg yolk. These include:


• Milk/Dairy: Eggnog, Ovaltine, malted milk.

• Meat/Meat Substitutes: Meatloaf, meat balls, croquettes; breaded or batter-dipped meat, fish, poultry; egg substitutes containing eggs or egg whites; soufflé, quiche.

• Breads and Grains: Breads and rolls with glazed crust; muffins, sweet rolls, doughnuts; French toast, pancakes, waffles; some commercial cake, cookie, muffin mixes; egg noodles.

• Fruits and Vegetables: Batter-dipped fruits or vegetables; fruit fritters.

• Desserts/Sweets: Cream pies; meringues, custards; french ice cream; commercially prepared cookies and cakes; candies made with almond paste or egg whites (such as divinity or commercially prepared chocolate-covered peppermint candies), cream, chocolate, fondant, marshmallow; macaroons.

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May 14, 2017 | Posted by in GENERAL & FAMILY MEDICINE | Comments Off on A

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