Micronutrient Sources Minerals - See bottom of document for comments. CALCIUM Food Serving Calcium (mg)
|
|
|
- Clement Strickland
- 5 years ago
- Views:
Transcription
1 HMPT Level One Lesson Three Micronutrients Micronutrient Sources Minerals - See bottom of document for comments CALCIUM Food Serving Calcium (mg) Tofu prepared with calcium sulfate (raw) ½ cup 434 Yogurt, plain, low-fat 8 ounces 415 Sardines, canned 8 ounces 325 Cheddar cheese 1.5 ounces 303 Milk 8 ounces 300 White beans (cooked) ½ cup 81 Chinese cabbage (Bok choy/pak choi, cooked) ½ cup 79 Figs (dried) ¼ cup 61 Orange 1 medium 60 Kale (well cooked) ½ cup 47 Pinto beans (cooked) ½ cup 39 Broccoli (cooked) ½ cup 31 Red beans (cooked) ½ cup 25 CHROMIUM Food Serving Chromium (mcg) Broccoli ½ cup 11.0 Green beans ½ cup 1.1 Potatoes (mashed) 1 cup 2.7 Grape juice 8 fl. ounces 7.5 Orange juice (fresh) 8 fl. ounces 2.2 Beef 3 ounces 2.0 Turkey breast 3 ounces 1.7 Turkey ham (processed) 3 ounces 10.4 Waffle 1 (~2.5 ounces) 6.7 Bagel English muffin Apple (baked) 1 medium 1.4 Banana 1 medium 1.0
2 COPPER Food Serving Copper (mcg) Liver (beef), cooked, pan-fried 1 ounce 4,128 Mollusks, oysters, eastern, wild, cooked, moist heat Crab meat, Alaskan king, cooked Crab meat, blue, cooked, moist heat Mollusks, clams, mixed species, cooked, moist heat 6 medium oysters 2,397 3 ounces 1,005 3 ounces ounces 585 Cashews nuts, raw 1 ounce 622 Sunflower seed kernels, dry roasted 1 ounce 519 Hazelnuts, dry roasted 1 ounce 496 Almonds 1 ounce 292 Peanut butter, chunk style, without salt Lentils, mature seeds, cooked, boiled, without salt 2 tablespoons cup 497 Mushrooms, white, raw 1 cup (sliced) 223 Shredded wheat cereal 2 biscuits 167 Chocolate (dark, soy-free) 1 ounce 198 IODINE Food Serving Iodine (mcg) Salt (iodized) 1 gram 77 Cod 3 ounces* 99 Shrimp 3 ounces 35 Fish sticks 2 fish sticks 35 Tuna, canned in oil 3 ounces (1/2 can) 17 Milk (cow's) 1 cup (8 fluid ounces) 56 Egg, boiled 1 large 12 Navy beans, cooked 1/2 cup 32 Potato with peel, baked 1 medium 60 Turkey breast, baked 3 ounces 34 Seaweed 1/4 ounce, dried Variable; may be greater than 4,500 mcg (4.5 mg) *A three-ounce serving of meat is about the size of a deck of cards.
3 IRON Food Serving Iron content (mg) Beef 3 ounces*, cooked 2.32 Chicken, dark meat 3 ounces, cooked 1.13 Oysters 6 medium 5.04 Shrimp 8 large, cooked 1.36 Tuna, light 3 ounces, canned 1.30 Black-strap molasses 1 tablespoon 3.50 Raisin bran cereal 1 cup, dry Raisins, seedless 1 small box (1.5 ounces) 0.81 Prune juice 6 fluid ounces 2.28 Prunes (dried plums) ~ 5 prunes (1.7 ounces) 0.45 Potato, with skin 1 medium potato, baked 1.87 Kidney beans 1/2 cup, cooked 1.97 Lentils 1/2 cup, cooked 3.30 Tofu, firm 1/4 block (~1/3 cup) 2.15 Cashew nuts 1 ounce 1.89 *A three-ounce serving of meat is about the size of a deck of cards. MAGNESIUM Food Serving Magnesium (mg) Cereal, all bran ½ cup 112 Cereal, oat bran ½ cup dry 96 Brown rice, medium-grain, cooked 1 cup 86 Fish, mackerel, cooked 3 ounces 82 Spinach, frozen, chopped, cooked ½ cup 78 Almonds 1 ounce (23 almonds) 77 Swiss chard, chopped, cooked ½ cup 75 Lima beans, large, immature seeds, cooked ½ cup 63 Cereal, shredded wheat 2 biscuits 61 Peanuts 1 ounce 48 Molasses, blackstrap 1 tablespoon 48 Hazelnuts 1 ounce (21 hazelnuts) 46 Okra, frozen, cooked ½ cup 37 Milk, 1% fat 8 fluid ounces 34 Banana 1 medium 32
4 MANGANESE Food Serving Manganese (mg) Pineapple, raw 1/2 cup, chunks 0.77 Pineapple juice (must be fresh) 1/2 cup (4 fl. oz.) 0.63 Pecans 1 ounce (19 halves) 1.28 Almonds 1 ounce (23 whole kernels) 0.65 Peanuts 1 ounce 0.55 Oatmeal (prepared with water) 1 packet 0.99 Raisin bran cereal 1 cup Brown rice, cooked 1/2 cup 1.07 Whole wheat bread 1 slice 0.60 Pinto beans, cooked 1/2 cup 0.39 Lima beans, cooked 1/2 cup 0.49 Navy beans, cooked 1/2 cup 0.48 Spinach, cooked 1/2 cup 0.84 Sweet potato, cooked 1/2 cup, mashed 0.44 Tea (green) 1 cup (8 ounces) Tea (black) 1 cup (8 ounces) MOLYBDENUM The Total Diet Study, an annual survey of the mineral content in the typical American diet, indicates that the dietary intake of molybdenum averages 76 mcg/day for women and 109 mcg/day for men. Thus, usual molybdenum intakes are well above the RDA for molybdenum. Legumes, such as beans, lentils, and peas, are the richest sources of molybdenum. Grain products and nuts are considered good sources, while animal products, fruits, and many vegetables are generally low in molybdenum (2). Because the molybdenum content of plants depends on the soil molybdenum content and other environmental conditions, the molybdenum content of foods can vary considerably (38, 42). PHOSPHORUS Food Serving Phosphorus (mg) Salmon (chinook, cooked) 3 ounces* 315 Yogurt (plain, nonfat) 8 ounces 306 Milk (skim) 8 ounces 247 Halibut (Atlantic or Pacific, cooked) 3 ounces 244 Turkey (light meat, cooked) 3 ounces 217 Chicken (light meat, cooked) 3 ounces Beef (chuck eye steak, cooked) 3 ounces 179 Lentils # (cooked) ½ cup 178 Almonds # 1 ounce (23 nuts) 136 Cheese, mozzarella (part skim) 1 ounce 131 Peanuts # 1 ounce 108 Egg (hard-boiled) 1 large 86
5 Bread, whole-wheat 1 slice 68 Carbonated cola drink 12 ounces 41 Bread, enriched white 1 slice 25 *A 3-ounce serving of meat or fish is about the size of a deck of cards. # Phosphorus from nuts, seeds, and grains is about 50% less bioavailable than phosphorus from other sources (12). POTASSIUM Food Serving Potassium (mg) Banana 1 medium 422 Potato, baked with skin 1 medium 926 Prune juice 6 fluid ounces 528 Plums, dried (prunes) 1/2 cup 637 Orange juice 6 fluid ounces 372 Orange 1 medium 237 Tomato juice 6 fluid ounces 417 Tomato 1 medium 292 Raisins 1/2 cup 598 Raisin bran cereal 1 cup 362 Artichoke, cooked 1 medium 343 Lima beans, cooked 1/2 cup 485 Acorn squash, cooked 1/2 cup (cubes) 448 Spinach, cooked 1/2 cup 420 Sunflower seeds 1 ounce 241 Almonds 1 ounce 200 Molasses 1 tablespoon 293 SELENIUM Food Serving Selenium (mcg) Brazil nuts (from selenium-rich soil) 1 ounce (6 kernels) 544* Shrimp 3 ounces (10-12) 34 Crab meat 3 ounces 41 Salmon (wild) 3 ounces 40 Halibut 3 ounces 40 Noodles, enriched 1 cup, cooked 38 Rice, brown 1 cup, cooked 19 Chicken (light meat) 3 ounces 13 Pork 3 ounces 35 Beef 3 ounces 16 Whole wheat bread 2 slices 23 Milk, skim 8 ounces (1 cup) 5 Walnuts, black 1 ounce, shelled 5 *Above the tolerable upper intake level (UL) of 400 mcg/day.
6 SODIUM High-Salt Foods Food Serving Sodium (mg) Salt (mg) Bread, whole-wheat 2 slices Bread, white 2 slices Cereal, corn flakes 1 cup Cereal, bran flakes 1 cup Dill pickle 1 spear Hot dog (beef) ,300 Tomato juice, canned (salt added) Fish sandwich w/ tartar sauce & cheese 1 cup (8 fl. ounces) 650 1,600 1 sandwich 940 2,400 Corned beef hash 1 cup 1,000 2,500 Ham (if organic) 3 ounces 1,000 2,500 Pretzels, salted 2 ounces (10 pretzels) 1,000 2,500 Potato chips, salted 8 ounces (1 bag) 1,200 3,000 Macaroni and cheese, canned 1 cup 1,300 3,300 Canned, chicken noodle soup 1 cup 1,400 3,400 Low-Salt Foods Food Serving Sodium (mg) Salt (mg) Olive oil 1 tablespoon 0 0 Orange juice (frozen) 1 cup (8 fl. ounces) 0 0 Popcorn, air-popped (unsalted) 1 cup 1 3 Almonds (unsalted) 1 cup 1 3 Pear (baked) 1 medium 2 5 Mango 1 fruit 4 10 Tomato 1 medium 6 15 Fruit cocktail, canned 1 cup 9 23 Brown rice 1 cup, cooked Potato chips, unsalted 8 ounces (1 bag) Tomato juice, canned (no salt added) 1 cup (8 fl. ounces) Carrot (raw) 1 medium ZINC Food Serving Zinc (mg) Oysters 6 medium (cooked) Beef 3 ounces* (cooked) Crab, Dungeness 3 ounces (cooked) 4.7 Pork (if organic) 3 ounces (cooked) Turkey (dark meat) 3 ounces (cooked) 3.0
7 Beans, baked 1/2 cup Chicken (dark meat) 3 ounces (cooked) Yogurt, fruit, nonfat 1 cup (8 fl. oz.) 1.8 Cashews 1 ounce 1.6 Chickpeas (garbanzo beans) 1/2 cup Milk 1 cup (8 fl. oz.) 1.0 Almonds 1 ounce 0.9 Peanuts 1 ounce 0.9 Cheese, cheddar 1 ounce 0.9 *A three-ounce serving of meat is about the size of a deck of cards. Notes/Comments The traffic light classification is intended to denote ideal foods in green, ok foods in orange and no-go foods in red. As you work through this course, you will come to understand why certain foods are classified as green, orange and red don t worry about it too much as far as lesson three the current lesson is concerned. For example, cow s milk, butter, cheese and yogurt is orange because many people have difficulty tolerating cow s milk foods. Certain fish like salmon, herring, mackerel that are considered to be healthy options, actually contain a lot of polyunsaturated oils that may be unsuitable if your client is feeling tired. Some foods would be red if commercially raised (e.g. pork or farmed salmon), or orange if healthy, organic animals, or if wild-caught.
IAmMsPrissy Basic Food Groups (Vegetables, Fruits, Grains, Dairy, and Protein Foods) inspire healthy eating and a balanced diet.
Vegetables may be fresh, frozen, canned or dried/dehydrated and may be eaten whole, cut-up, or mashed. 100% Vegetable Juice is part of the vegetable group. Eat a variety of dark green, red and orange vegetables,
Nutrient Content of Common Foods
Nutrient Content of Common Foods It s useful to have a general idea of the nutrient content and calorie count of foods you re likely to eat. Here are some values to get you started. DAIRY PORTION SIZE
Phosphorus Content of Foods
Northwestern Memorial Hospital Patient Education DIET AND NUTRITION Talk with your healthcare provider if you have questions about your diet. Phosphorus Content of Foods The foods you eat play an important
Top Ten List of Key Vitamins and Minerals
Top Ten List of Key Vitamins and Minerals If you want to make the most of good nutrition for better health, the answer is simple: eat plenty of nutrient-rich foods, like fruits, vegetables, lean protein,
BURN THE FAT FOODS 2.0.2
Lean Proteins BURN THE FAT FOODS 2.0.2 Beef, ground, 90% lean 4 oz uncooked 113 199 22.7 0 11.3 0.0 Beef, ground 95% lean 4 oz uncooked 113 155 24.3 0 6.0 0.0 Beef, round, top, lean (select) 4 oz uncooked
MyPlate: What Counts as a Cup?
MyPlate: What Counts as a Cup? What Counts as a Cup of Fruit? In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. See the Chart 1 below.
Phosphorus Content of Foods
Northwestern Memorial Hospital Patient Education DIET AND NUTRITION Talk with your healthcare provider if you have questions about your diet. Phosphorus Content of Foods The foods you eat play an important
Common Food Nutrients Charts
Common Food Nutrients Charts Foods Protein Foods Grams of Protein Chicken Breast Skinless 75g 25 Beef, cooked 75g 24 Soybeans, boiled ¾ cup (175mL) 21 Tofu, firm 150g 21 Turkey, light meat 75g 21 Tuna,
Food Sources of Iron. How Much Iron Should I Aim For? Stay below* mg/day. milligrams (mg)/day. Men 19 and older 8 45.
Food Sources of Iron Information about Iron Iron is a mineral that is important for good health. Iron carries oxygen to all parts of your body. Low iron levels can leave you tired, pale-looking and irritable.
Healthy Eating Guidelines for Vegans
Healthy Eating Guidelines for Vegans A vegan diet includes grains, vegetables, fruit, legumes (dried beans, peas and lentils), seeds and nuts. It excludes meat, fish, poultry, dairy and eggs and products
Top Ten ANDI Scores GREEN VEGETABLES NONGREEN VEGETABLES
Top Ten ANDI Scores ANDI stands for "Aggregate Nutrient Density Index." An ANDI score shows the nutrient density of a food on a scale from 1 to 1000 based on nutrient content. ANDI scores are calculated
Applesauce 1 cup 1 snack container (4oz) Cantaloupe 1 cup, diced or melon balls 1 medium wedge (1/8 of a med. melon)
Colegio de Señoritas El Sagrado Corazón Campus El Naranjo Science / English II Unit Amount of Food Group Tables 8th. FRUITS AMOUNT THAT COUNTS AS 1 CUP OF FRUIT OTHER AMOUNTS (COUNT AS 1/2 CUP OF FRUIT
SAMPLE. Eating Simply With Renal Disease. You are in control. Protein. Sodium. Calories. Phosphorus. Potassium
Name: Dietitian: Telephone Number: Email: Eating Simply With Renal Disease There is a lot of information in this little nutrition guide. The important thing is to feel comfortable with what you can eat!
15 Grams of Carbs Per Serving
Bread Bagel 1 ounce Bread, Sandwich 1 slice (1 ounce) English muffin 1/2 Hot dog or hamburger bun 1/2 (1 ounce) Pita, 6 inches across 1/2 Raisin bread, unfrosted 1 slice (1 ounce) Roll, plain, small 1
Controlling Calcium and Phosphorus in Your Diet
Page 1 of 8 Controlling Calcium and Phosphorus in Your Diet Calcium and phosphorus are minerals that are found naturally in many foods. Foods containing less than one point of calcium or phosphorus may
Kidney Smart SM. Grocery Shopping Tips. Patient Education
Season vegetables with ginger, garlic, Mrs. Dash or salt-free lemon pepper seasoning instead of adding salt. Fruits and Juices High fiber: berries, apples with skin, pears Unsweetened, frozen fruits Apple,
Glycemic Index. Patient Education Diabetes Care Center. What is the glycemic index? Rise in Blood Sugar vs. Time
Patient Education This handout explains the glycemic index (GI). It also lists low glycemic index foods to help you choose foods that will help you improve your blood glucose levels and the quality of
Fibre Content of Foods
Patient & Family Guide 2017 Fibre Content of Foods www.nshealth.ca Fibre Content of Foods Fibre is the part of a plant that your body cannot digest. It is found in whole grain products, vegetables, fruits
High Potassium Eating
High Eating Why is eating a high potassium diet important? is a mineral found naturally in many foods. It can help lower blood pressure and may lower the risk of heart disease and stroke. It is used in
Dietary Guide for Patients with Chronic Kidney Disease. Serving size = ½ cup cooked, 1 cup raw or 1 medium sized piece. Corn
Phosphorus Foods to Limit Dark colas (Pepsi, Coke or root beer) Oatmeal Processed meats Liver Sardines Better Phosphorus Food Choices Clear colored sodas (Ginger Ale, Sprite, etc) Cream of Wheat, grits
FMMP Diet Questionnaire: 2007 and 2008 Instructions for completing the questionnaire
1 FMMP Diet Questionnaire: 2007 and 2008 Instructions for completing the questionnaire INTRODUCTION Your diet is important to your health! We have not asked you about your diet since the first FMMP questionnaire.
Ideal Low Glycemic Index
Patient Education Section 4 Page 1 Ideal Low Glycemic Index Heart-healthy food choices The glycemic index compares the impact on blood sugar levels of the carbohydrate in foods to an equivalent amount
Nutritional Program
40-40-20 Nutritional Program Each meal contains 40% protein, 40% carbohydrate, and 20% fat. For a 100-calorie meal (or snack), choose 1 ein, 1 ohydrate, and 1. For a 200-calorie meal, choose 2 ein, 2 ohydrate,
My Meal Plan. General Guidelines. Meal Plan
My Meal Plan www.aurorabaycare.com This guide has been prepared for your use by registered dietitians. If you have questions or concerns, please call the nearest Aurora facility to contact a dietitian.
*Note that foods marked with have no current tested ORAC value.
Fruit/ Serving/ ORAC Value Blueberries 1 c= 9,700 Cranberries (raw) 1 c= 9,600 Red Delicious apple 1= 7,800 Blackberries 1 c= 7,700 Granny Smith apple 1= 7,100 Raspberries 1 c= 6,000 Strawberries 1 c=
SKIM AND VERY LOWFAT MILK
SKIM AND VERY LOWFAT MILK foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards
DAY 1 DAY 2 DAY 3 DAY 4. Cereal with Fruit: 1 cup toasted oat cereal 1 medium banana ¼ cup lowfat milk 1 hard-cooked egg Beverage: Water, coffee, tea
DAY 1 DAY 2 DAY 3 DAY 4 Peanut Butter Raisin Oatmeal: 1 cup cooked oatmeal ¼ cup raisins Cereal with Fruit: 1 cup toasted oat cereal ¼ cup lowfat milk 1 hard-cooked egg Scrambled Eggs: 2 eggs 2 Tbsp lowfat
Acidic Fruits & Alkaline Fruits
Acidic Fruits & Fruits Mildly Acidic Highly Blueberry Acai Berry Apple Apricot Avocado Sweet Cherry Banana Black Currant Blackberries Figs Canned Tomatoes Cantaloupe Tart Cherry Coconut Goji Berries Cranberry
2,000 calorie meal plan
2,000 calorie meal plan Easy meal planning Trying to lose weight or trying to eat healthier, but don t know what to eat? This meal plan provides many healthy options for breakfast, lunch, dinner and snacks.
Eating plan for 2000 calories
Eating plan for 2000 calories There are many different types of eating plans available; however, the key to success is finding one that works for you. One key ingredient for a meal plan to work is consistency.
NUTRITION SUCCESS GUIDELINES
NUTRITION SUCCESS GUIDELINES NUTRITION SUCCESS GUIDELINES 1. Always eat,, and s together at every meal and snack. Aids digestion and enhances the delivery of nutrients. 2. Eat within 1 hour of waking.
Vegetables. A serving is: 1 cup raw, or 1/2 cup cooked (unless otherwise stated).
Vegetables Artichoke hearts Asparagus Avocado Bamboo shoots Bean sprouts Beets Broccoli Brussels sprouts Cabbage (green, red, bok choy, Chinese) Carrots Cauliflower Celery Corn, kernels Cucumber Eggplant
State Food Purchasing Program Standards. Vegetables:
State Food Purchasing Program Standards Broccoli Vegetables: Fresh, Frozen, Canned, or Dried/Dehydrated Vegetables Raw or Cooked Vegetables Whole, Cut-up, or Mashed Vegetables 100% Vegetable Juice, Any
Macro Guide. Name Amount Calories Fat Carb Protein Sub 1 Serving Sub 2 Serving Sub 3 Serving 1 Up Nutrition Whey Protein Powder
1 Up Nutrition Whey Protein Powder 1 scoop (33.5 grams) 138 2.0 5.0 25.0 2% milk 1 cup 120 5.0 11.0 8.0 Air-popped Popcorn Alfalfa seeds, sprouted, raw popped 31 0.3 6.2 1.0 Protein Coffee Greek yogurt,
1800 Calorie Meal Plan
Easy Meal Planning Trying to lose weight or trying to eat healthier, but don t know what to eat? This meal plan provides many healthy options for breakfast, lunch, dinner and snacks. Select one item from
WHOA. All foods can be eaten in moderation. In fact, you may eat a WHOA food every day. The important message is that a healthy diet contains mostly
COORDINATED APPROACH TO CHILD HEALTH (CATCH) GO SLOW WHOA list Introduction The CATCH GO SLOW WHOA list is a tool to guide children and families toward making healthy food choices. The overall message
Eating plan for 1800 calories
Eating plan for 1800 calories There are many different types of eating plans available; however, the key to success is finding one that works for you. One key ingredient for a meal plan to work is consistency.
Eating After Your Ileostomy
Eating After Your Ileostomy Information for patients and families Read this booklet to learn: how you should eat and drink after your ileostomy surgery important tips to remember a list of foods that will
Diabetic Lifestyle Guidelines and Diet Tips. Diabetic Guidelines and Lifestyle Changes
Diabetic Lifestyle Guidelines and Diet Tips Diabetic Guidelines and Lifestyle Changes Lifestyle changes: Exercise: Begin with some activity everyday then incorporate more exercise 3-5 times a week Combine
This packet provides information for your individual nutrition report as well as a food questionnaire.
FOOD QUESTIONNAIRE This packet provides information for your individual nutrition report as well as a food questionnaire. First: Middle: Last: Company: Gender: Male Female Identification Number: Date of
Food Diary. Keep track of what you eat for two (2) weekdays and one (1) weekend day
Nutrition Tool Food Diary Tips for Keeping a Food Diary Keep track of what you eat for two (2) weekdays and one (1) weekend day Use a separate diary page for each day Use the sample food diary and the
Fruits. Dr. Dave, ND Kapha Balancing Foods. Enjoy fruits and fruit juices alone, 30 minutes before, and ideally at least 1 hour after.
Dr. Dave, ND Fruits Enjoy fruits and fruit juices alone, 30 minutes before, and ideally at least 1 hour after. Apples Applesauce Apricots Berries Cherries Cranberries Figs (dry) Grapes (red, purple, black)
EXCHANGE LISTS. PROTEIN (grams) FRUIT STARCH NUT FAT DAIRY PROTEIN
EXCHANGE CONTENT ELEMENTS Check the following lists to find your favorite foods. If you can t find an item, use the target values below to determine the approximate exchange. The table provides the information
Potassium and Dialysis
Potassium and Dialysis What does potassium do in your body? Potassium is found in high-protein foods, fruits, and vegetables. Potassium has two main functions: 1. Maintains fluid balance 2. Necessary for
Lesson 3 Healthy Eating Guidelines
Lesson 3 Healthy Eating Guidelines Guidelines are helpful in order to assist people to make sensible dietary choices in order to prevent obesity, malnutrition, diet related diseases and poor energy Nutritional
CARBOHYDRATE COUNTING GUIDE
NUTRITION SERVICES CARBOHYDRATE COUNTING GUIDE CARBOHYDRATE FOOD CHOICES Carbohydrates are the main nutrients in food that raise blood sugar. A healthy diet should have about half of its calories from
IMT Menu/Product Standards- FINAL
BREAKFAST Menu Examples Two 100% Juice Options; Orange Juice and another Orange Juice fortified with Calcium (minimum of 300 mg per 8 oz serving) and Vitamin D (minimum of 100 IU Orange Juice with Calcium
Weigh to Wellness. Weight Loss Meal Plan BREAKFAST MENUS. Menu 3. Menu 1. Menu 2. Menu 4
BREAKFAST MENUS Each breakfast menu below contains 200-300 calories. Choose one breakfast menu for each day. Make your food choices from the Breakfast Choices list on the next two pages. Menu 1 Cold or
EAT CLEAN WITH THE REAL FOOD RD S. clean eating food list. (*include in each meal) serving size (average: grams protein)
EAT CLEAN WITH THE REAL FOOD RD S clean eating food list QUALITY PROTEINS (*include in each meal) serving size (average: 15-30 grams protein) organic eggs, chicken or duck (preferably pasture-raised),
Low Glycemic Index Foods
Low Glycemic Index Foods In the glycemic index the best choices are foods scored as 50 or less. This listing is for foods that are listed as near 50 or are less than 50. Foods significantly above 50 were
NUTRITION. EAT every 3 hrs- 1 gram of protein for every pound of desired body wt. 7-9 hrs sleep/night - MUST REST YOUR BODY TO BUILD YOUR BODY
NUTRITION Nutrition EAT every 3 hrs- 1 gram of protein for every pound of desired body wt Example- kid wants to weigh 200 lbs, needs to take in 200 gms of protein/day At least half via food, the rest via
High Phosphorus Foods >120 mg: Foods Amounts Phos Medium Phosphorus Foods: Mg Foods Amounts Phos
Phosphorus What is Phosphorus? Phosphorus is a mineral that is found in the skeletal bones of the body. It plays important roles in maintaining bone structure, providing energy for the body, and creating
Fruits. Dr. Dave, ND Pitta Balancing Foods
Fruits Apples (sweet) Applesauce Apricots (sweet) Berries (sweet) Cherries (sweet) Coconut Dates Figs Grapes (red, purple, black) Limes Mangos (ripe) Melons Oranges (sweet) Papaya Pears Pineapple (sweet)
Why are chicken, fish and beans better to eat than red meat?
Cholesterol and saturated fat can raise your blood cholesterol and make heart disease worse. Chicken and fish have less saturated fat than most red meat. Why are chicken, fish and beans better to eat than
What to eat when you have a partial bowel obstruction
What to eat when you have a partial bowel obstruction This information will help you choose what to eat when you have a partial bowel obstruction. It has general nutrition guidelines only. Talk to your
Eating Healthy at Cuicacalli and University Towers
Eating Healthy at Cuicacalli and University Towers The following is some information you may find helpful when eating healthy on campus: Students may request an item to be grilled without any type oil/butter/margarine.
Baked beans 1 cup Lentils ½ cup Serving Size. Bagel (most bagel shops) 1 large 60 to 75 4 to 5. Breadstick (soft) 6- to 7-inch 30 2
Beans and Lentils Baked beans 1 cup 60 4 Lentils ½ cup 20 1 Other cooked beans: black, kidney, garbanzo, navy ½ cup 21 1 ½ Breads Bagel (most bagel shops) 1 large 60 to 75 4 to 5 Bread: pumpernickel, rye,
THE DANIEL PLAN GOOD FOODS LIST
THE DANIEL PLAN GOOD FOODS LIST Food glorious food. Eating is simply one of life s greatest pleasures. Stocking your pantry and refrigerator with healthy choices is a practical first step in your journey
AGES 12 AND UNDER. Nutrition LESSON WORKBOOK D. ELLIS
AGES 12 AND UNDER LESSON WORKBOOK D. ELLIS 2 Recovery plays a bigger role as athletes mature. Elite athletes, with the help of coaches, set the bar high when it comes to recovery. Some major factors that
30/50% veg oil - trans free 1 tbls 1 fat Almonds 6 1 fat Amaranth 1/2 cup 1 non-starchy vegetable Amaranth 1 1/2 cups 1 carbohydrate Angel food cake
30/50% veg oil - trans free 1 tbls 1 fat Almonds 6 1 fat Amaranth 1/2 cup 1 non-starchy vegetable Amaranth 1 1/2 cups 1 carbohydrate Angel food cake - unfrosted 1/12 cake (2oz) 2 carbohydrates Animal crackers
1900 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protei Qty Measure Description
DAY 1 Protei n Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00 3 Tablespoons Hemp Seeds 9.00 3.00 12.00 168.00
1500 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protei n(gm)
DAY 1 Protei n Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00 3 Tablespoons Hemp Seeds 9.00 3.00 12.00 168.00
Macro Food Preference List
PROTEIN SOURCES: *TIPS: -Ideally, choose low salt varieties and avoid meats with oils and flavorings (and add them yourself if you want to change up the flavor). -If possible, try to buy organic and/or
2400 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protein Qty. Measure Description
DAY 1 Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00 3 Tablespoons Hemp seeds 9.00 3.00 12.00 168.00 2 Cups Milk,
Oatmeal Cereal ½ cup wholegrain, low-sugar oatmeal (GO) 1 teaspoon brown sugar (WHOA) 2 tablespoons raisins (GO) 1 cup 1% milk (GO)
Aurora Public Schools Nutrition Services GO SLOW WHOA Criteria and Food Chart Adapted from the Texas CATCH (Coordinated Approach To Child Health) and the We Can! Program 1, 2 The GO SLOW WHOA List is a
Your Health Education
Low Oxalate Diet Low Oxalate Diet May Help Prevent Kidney Stones Kidney stones are a common disorder of the urinary tract. Kidney stones are pieces of stone-like material that form on the walls of the
oz of Meat and Beans (Protein) You should choose lean options instead of fatty ones
Name Go to Choosemyplate.gov Hover over online tools on the top banner. Select supertracker. Scroll down a bit and click on the blue words that say create a profile Do step 1 section and then step 3 submit
In addition, regular exercise may also help lower your cholesterol levels and heart disease risk.
Heart-Healthy Eating The typical American diet is high in fat, saturated fat, cholesterol, and sodium (salt). This type of diet can increase your blood cholesterol levels and risk for heart disease. Research
Flat Stomach Formula Food Chart
Flat Stomach Formula Food Chart Carbohydrates: Among starchy carbs stick to the good category as much as possible Use protein-carbs frequently. Eat as much veggies as you can. Beware of artificial sweeteners
Pantry Makeover. A well-stocked pantry makes meal preparation easier.
Pantry Makeover Spring cleaning your pantry shelves with healthy foods makes for better meals and snacks. At the first hint of hunger or when rushed, we head to the pantry to find foods that will fill
Why do you eat what you eat?
Why do you eat what you eat? Essential Standard 6.NPA.1 - Analyze tools such as Dietary Guidelines and Food Facts Label as they relate to the planning of healthy nutrition and fitness. Clarifying Objectives
Debbie Woelfel RD, CDE Mobile Health Team Phone Number
Debbie Woelfel RD, CDE Mobile Health Team Phone Number It is very important for everyone to eat a well-balanced diet. This is especially true for people with diabetes and prediabetes. The carbohydrate
Diabetes Education. Carbohydrate Tables. 3 Grams Dietary F iber * Heart Healthy Fats 400mg Sodium. Sugar-Free vs. Carbohydrate-Free:
Diabetes Education Sugar-Free vs. Carbohydrate-Free: Sugar-free DOES NOT mean carbohydratefree. Compare the total carbohydrate content of a sugar-free food with that of the standard product. If there is
Glycemic Load of Selected Foods
of Selected Foods Note: Nuts, seeds, and meats are not listed because they have little impact on blood sugar levels due to their low carbohydrate content. In fact, these foods, particularly fats and oils,
7 Day High Calorie Weight Gain Meal Plan
7 Day High Calorie Weight Gain Meal Plan brought to you by weightgainpro.com Day 1-3096 Breakfast: 722 75g/2.65oz Granola 368 100g/3.5oz Greek Yogurt 120 Topping: 28g/1oz chopped Brazil Nuts, 1 handful
Anti-Inflammatory Diet
Anti-Inflammatory Diet An anti-inflammatory diet is a plant-based diet, which also: Limits added sugar. Limits processed foods. Avoids cooking methods that can cause inflammation. Use your diet to decrease
Copyright 2006 American Dietetic Association. This handout may be duplicated for patient education.
Food Choice Lists for Kids and Teens Note to the Health Care Provider: This is a takehome client education handout. See Sections 2, 3, and 4 in the handbook. Food Choice Lists for Kids and Teens Carbohydrate
Heart-Healthy Eating Nutrition Therapy
Prepared For: Prepared By: Date: Contact: Heart-Healthy Eating Nutrition Therapy Tips Ways to Reduce LDL-Cholesterol Limit saturated fats and trans fats: Foods high in saturated fats include fatty meat,
Lysine and Arginine Content of Foods
Lysine and Arginine Content of Foods - Diagnose-Me Page 1 of 6 Lysine and Arginine Content of Foods Lysine-Arginine Content and Ratios Weight (gm) Lys (mg) Arg (mg) Ratio Lys/Arg Margarine 14.1 9 3 3.000
Healthy Living A-Z: Salad Essentials TOSSED SALADS
TOSSED SALADS CHEF S SALAD 1 clove garlic, halved 6 cups torn iceberg lettuce 3 cups torn romaine lettuce 6 ounces Swiss or cheddar cheese 6 ounces fully cooked ham or beef 6 ounces cooked chicken or turkey
Reduced Sodium Diet. Special Considerations: Differences Between 4 Gram and 2 Gram Diets. 4 Gram Reduced Sodium Diet
Reduced Sodium Diet Purpose: Sodium is essential to the body. It is a mineral that helps the body regulate fluid balance. Under certain conditions, excess sodium can cause the body to retain too much fluid.
Low fibre diet. In the past, the low fibre diet was called the low-residue diet. A low fibre diet contains less than 10 grams of fibre a day.
Low fibre diet In the past, the low fibre diet was called the low-residue diet. A low fibre diet contains less than 10 grams of fibre a day. Why do I have to follow a low fibre diet? A low fibre diet helps
The Daniel Plan Plate
The Daniel Plan Plate The Daniel Plan focuses on the core food groups of healthy carbs, healthy fats, healthy protein, healing spices, drinks, and super foods. And The Daniel Plan gives an easy guideline
RAINBOW PLATE CHALLENGE
PURPLE Name Teacher Date STUDENT WORKSHEET GRADES K-12 RAINBOW PLATE CHALLENGE RAINBOW PLATE CHALLENGE WORKSHEET INSTRUCTIONS: Have students record foods consumed within a one week period. Challenge students
MyPlate Musical Food Groups Debbie Goddard, MS, DTR Coordinator Nutrition Education Programs Tennessee State University
MyPlate Musical Food Groups Debbie Goddard, MS, DTR Coordinator Nutrition Education Programs Tennessee State University MyPlate Musical Food Groups Sometimes we work with youth groups, and if you ever
AGES 16 / 18 AND UNDER. Nutrition LESSON WORKBOOK DAVE ELLIS
AGES 16 / 18 AND UNDER LESSON WORKBOOK DAVE ELLIS 2 Recovery plays a bigger role as athletes mature. Elite athletes, with the help of coaches, set the bar high when it comes to recovery. Some major factors
Rehydrate and refuel throughout exercise
MC NUTRITION FUELING GAELIC GAMES Mark Mc Manus : 086 1632380 Three Key Principles of Sports Nutrition: Stay well hydrated Provide fuel for your muscles Provide optimal recovery after training or match
YOUR GUIDE TO FOOD AND DRUG INTERACTIONS
YOUR GUIDE TO FOOD AND DRUG INTERACTIONS DRUG-FOOD INTERACTIONS ALENDRONATE (FOSAMAX) Take with 6 to 8 oz. of plain water on an empty stomach at least 30 minutes before eating or drinking (including other
Homework Tracking Notes
Homework Tracking Food & activity records online (myfitnesspal) Meditation practice days this week Food, activity & mood journal (paper) Specific food or eating behavior goal: Specific activity /fun goal:
Food Items Serving Size Oxalate Value
Fruits WHOLE FRUITS Avocados 1 fruit 19mg Dates 1 date 24mg Grapefruit 1/2 fruit 12mg Kiwi 1 fruit 16mg Orange 1 fruit 29mg Tangerine 1 fruit 10mg Figs 1 medium fig 9mg Apple Sauce 1 cup 2mg Banana 1 fruit
Recommendations. Supplementing your diet with L-Lysine helps to assure that you tilt the scales toward the lysine side, helping to prevent outbreaks.
Recommendations What foods are high in lysine and low in arginine: There is a correlation between Lysine and Arginine in Herpes outbreaks. The general rule is reduce the amount of Lysine. Lysine supplementation
Carb Gram Counter. CHEESES 1.00 piece American Cheese, 2/3 oz. slice
Carb Gram Counter Portion Food item Total Carbs (g) Fiber (g) Net Carbs (g) Fat (g) Protein (g) Calories CHEESES 1.00 piece American Cheese, 2/3 oz. slice 0.3 0 0.3 6.6 4.7 79 2.00 tbs Blue Cheese, crumbled
EXCHANGE CONTENT ELEMENTS
EXCHANGE CONTENT ELEMENTS Check the following lists to find your favorite foods. If you can t find an item, use the target values below to determine the approximate exchange. The table provides the information
Planning healthy meals
Planning healthy meals Making healthy food choices Lots of nonstarchy vegetables Whole-grain foods Fish 2 to 3 times a week Lean cuts of beef and pork Remove skin from chicken and turkey Non-fat or low-fat
Print out a copy and take it with you when you are going grocery shopping! Eat five times a day. DO NOT SKIP BREAKFAST!!!!
Slim Sexy Recipe Book Congratulations! I hope you enjoy your copy of the easy to follow Slim Sexy Recipe Book You will find easy to follow recipes with a variety of options you can choose from, I don t
Eat Well For Life Bingo
GOAL To integrate the Canada s Food Guide in an interactive bingo game, making learning about healthy eating for healthy aging interesting and fun. Objectives: To become familiar with Canada s Food Guide
Heart Healthy Diet. Total Cholesterol: Should be less than 200. This comes from the liver and from foods.
Heart Healthy Diet This diet is for people who have high cholesterol, heart disease, a history of heart disease in their family, or just want to make the right food choices to keep their heart healthy.
SNACKING + = + = + = SUCCESS! HEALTHY SNACK EXAMPLES ADD AT LEAST ONE MORE FOOD GROUP INCLUDING DAIRY, PROTEIN OR WHOLE GRAINS FRUIT OR VEGETABLE
: TAKING CHARGE OF YOUR CHOICES - FITTING IN FAMILY LESSON MEALS, 4: FOOD MEAL IN-A-BOX PLANNING, CAFÉ ALL OF SUCCESS YOUR FOOD AND SERVED DINING DECISIONS IN A BOX! START WITH A FRUIT OR VEGETABLE ADD
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 l 1 bowl of cold cereal (2 cups of cereal, 1 cup of low-fat milk) l 1 boiled egg (with small chunks of chicken) l 1 turkey sandwich ( or mustard optional; 1 slice
Beans, black, mature seeds, raw 8040 Nuts, pistachio nuts, raw 7983 Currants, european black, raw 7960 Beans, pinto, mature seeds, raw 7779 Plums,
ORAC values Listed below are the ORAC values published in November 2007 by US Department of Agriculture. The department no longer publishes these figure for fear that these figures could be misused for