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Different foods are good sources of different nutrients. By eating a varied diet, you increase your chances of getting all the nutrients your body needs. Plus, eating many different foods makes dinnertime a lot more interesting. The problem is choosing which foods to eat for basic health
maintenance.
CHOOSING FROM FOOD GROUPS
You may remember learning about the "Four Food Groups" in school. There were four categories: milk and dairy products, meat and protein foods, fruits and vegetables, and grains and cereals. Unfortunately, this grouping seems to put too much emphasis on the first two categories. Most Americans get more protein in their diets than they may need, and dairy products and meats are high in
fat.
U.S. Department of Agriculture introduced the "Food Guide Pyramid" as a way to give Americans a better guide to food selection. More servings per day are recommended of the foods at the bottom of the pyramid, and fewer servings per day are needed of those at the top. The pyramid is divided into the following basic food categories:
- Bread, cereal, rice, and pasta (6 to 11 servings per day)
- Vegetables (3 to 5 servings per day)
- Fruit (2 to 4 servings per day)
- Meat, poultry, fish, dry beans, eggs, and nuts (2 to 3 servings per day)
- Milk, yogurt, and cheese (2 to 3 servings per day)
The fats, oils, and sweets, which are found at the top of the pyramid, should make up only a small part of the healthy diet. Fats and sugars are found in the other groups of the pyramid, too. Some occur naturally, such as the sugars in fruit or the fats in meat or milk. Others are added, such as the fats and sugars in baked goods.
You should eat foods from each group on a daily basis. How many calories you need each day depends on your age, your size, how active you are, and whether you are pregnant or breast-feeding. Here is a general guide:
- Women who get little exercise and small older women: 1,600 calories per day
- Most children, teenage girls, and active women (women who are pregnant or breast-feeding may need more): 2,000 or more calories per day
- Very active women: 2,400 or more calories per day
Once you know about how many calories you need, you can choose the right number of servings from each food group.
Choosing the Right Number of Servings
| Food Group |
1,600
Calories |
2,200
Calories |
2,800
Calories |
| Breads (servings) |
6 |
9 |
11 |
| Vegetables (servings) |
3 |
4 |
5 |
| Fruits (servings) |
2 |
3 |
4 |
| Dairy products* (servings) |
2 |
2 |
2 |
| Meats (ounces) |
5 |
6 |
7 |
*Women who are pregnant or breast-feeding, teenagers, and young adults
(up to age 24) need 3 servings of dairy products per day.
Serving sizes are important, too. If serving sizes are too big, even of nutritious food, the extra calories may lead to weight gain. If too small, the foods may not provide all of the needed nutrients. Table gives examples of serving sizes for each food
group.
What Counts as a Serving?
| Food Group |
Serving Size |
| Breads |
1 slice of bread
1 ounce of ready-to-eat cereal
1/2 cup of cooked cereal, rice, or pasta |
| Vegetables |
1 cup of raw leafy vegetables
1/2 cup of other vegetables, cooked or chopped raw
3/4 cup of vegetable juice |
| Fruits |
1 medium apple,
banana, or orange
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice |
| Dairy products |
1 cup of milk or yogurt
1 1/2 ounces of natural cheese
2 ounces of process cheese |
| Meats |
2 to 3 ounces of cooked lean
meat, poultry, or fish
1/2 cup of cooked dry beans
1 egg
2 tablespoons of peanut butter |
NUTRIENTS
Nutrients are the basic components of food. Nutrients fall into six categories: proteins, carbohydrates, fats, vitamins, minerals, and water. All of these are a part of a healthy diet, but the body needs more of some nutrients and less of
others.
Proteins
Proteins are the building blocks of the body. They form muscles and organs and are responsible for the repair and maintenance of tissues. Some hormones, especially the polypeptide type like insulin, are made from amino acids. Important as they are, only about 15 percent of the calories in the average woman's diet must come from proteins.
Animal foods, such as meats and milk, are good sources of complete protein. A complete protein contains all of the essential amino acids our bodies need. Amino acids are the building blocks of proteins, and essential amino acids are the ones that we must obtain from our diets because our bodies cannot manufacture them. Proteins are found in plants as well. Legumes are a particularly good source of plant protein. Legumes are beans and peas such as kidney beans, lentils, soybeans, garbanzo beans (chick-peas), and black-eyed peas. Grains, such as corn and wheat, are also good sources of plant protein. Different types of plants have different amino acids. Thus vegetarians can get enough of the essential amino acids if they eat the appropriate variety of plant
proteins.
Carbohydrates
Carbohydrates come in two kinds: simple and complex. Simple carbohydrates, or sugars, are easily digested by the body and provide a source of quick energy. Complex carbohydrates, or starches, are made up of long chains of molecules, and provide a long-lasting energy and dietary fiber. Breads, pasta, grains, cereals, and some vegetables are complex carbohydrates. Carbohydrates should make up at least 55 percent of the calories in the average woman's
diet.
Fats
Fats are the four-letter words of the nutrition world, but they do serve a purpose -- in small quantities. A certain amount of fat is vital to maintaining good health, and fats are packed with energy (and calories). While proteins and carbohydrates contain 4 calories per gram (31 grams equal 1 ounce), fats have more than twice as many calories per gram -- 9 in all. Fats help the body absorb the so-called fat-soluble vitamins and healthy fats and oils are rich in vitamin E. Because of their tendency to raise blood cholesterol levels, fats should make up no more than 30 percent of the calories in the average woman's diet, and saturated fats -- those that solidify at room temperature -- should make up no more than 10 percent. Saturated fats include butter, hard cheese, the fats from beef and other meats and the vegetable fats of coconut, palm kernel, and palm
oils.
Vitamins and Minerals
Vitamins are organic substances that are essential to a wide variety of body functions, including the biochemical conversion of protein, carbohydryates, and fats into energy. Minerals are inorganic substances that help control many metabolic processes. The body needs both vitamins and minerals to realize its full potential. The Recommended Dietary Allowances (RDAs) issued by the U.S. government show how much of each nutrient the average healthy woman needs.
Recommended Dietary Allowances for Women
| |
Nonpregnant (years
old) |
|
|
| Nutrient |
15 to 18 |
19 to 24 |
25 to 50 |
51+ |
Pregnant |
Breast-
Feeding |
| Protein (grams) |
44 |
46 |
50 |
50 |
60 |
65 |
| Vitamins |
|
| Vitamin A (micrograms) |
800 |
800 |
800 |
800 |
800 |
1,300 |
| Vitamin B1*
(milligrams) |
1.1 |
1.1 |
1.1 |
1.0 |
1.5 |
1.6 |
| Vitamin B2t
(milligrams) |
1.3 |
1.3 |
1.3 |
1.2 |
1.6 |
1.8 |
| Vitamin B3$
(milligrams) |
15 |
15 |
15 |
13 |
17 |
20 |
| Vitamin B6&
(milligrams) |
1.5 |
1.6 |
1.6 |
1.6 |
2.2 |
2.1 |
| Vitamin B12 ||(micrograms) |
2 |
2 |
2 |
2 |
2.2 |
2.6 |
| Vitamin C (milligrams) |
60 |
60 |
60 |
60 |
70 |
95 |
| Vitamin D (micrograms) |
10 |
10 |
5 |
5 |
10 |
10 |
| Vitamin E (milligrams) |
8 |
8 |
8 |
8 |
10 |
12 |
| Vitamin K (micrograms) |
55 |
60 |
65 |
65 |
65 |
65 |
| Folic acid (micrograms) |
180 |
180 |
180 |
180 |
400 |
280 |
| Minerals |
|
| Calcium (milligrams) |
1,200 |
1,200 |
800 |
800# |
1,200 |
1,200 |
| Iodine (micrograms) |
150 |
150 |
150 |
150 |
175 |
200 |
| Iron (milligrams) |
15 |
15 |
15 |
10 |
30 |
15 |
| Magnesium (milligrams) |
300 |
280 |
280 |
280 |
320 |
355 |
| Phosphorus (milligrams) |
1,200 |
1,200 |
800 |
800 |
1,200 |
1,200 |
| Selenium (micrograms) |
50 |
55 |
55 |
55 |
65 |
75 |
| Zinc (milligrams) |
12 |
12 |
12 |
12 |
15 |
19 |
*Thiamin.
tRiboflavin.
$Niacin.
&Pyridoxine.
||Cobalamin.
#Some medical authorities recommend 1,500 milligrams.
Women who are pregnant or breast-feeding have special needs and require more of some nutrients in their diet.
Different foods contain different amounts of vitamins and minerals, so consuming a variety of foods is the best way to get all these nutrients.
Some Vitamins and Minerals
| Nutrient |
Function in Body |
Diet Source |
| Vitamins |
| Vitamin A |
Needed for normal vision in dim light; prevents eye diseases; needed
for growth of bones and teeth |
Liver, fish liver oils, butter, carrots, spinach, cantaloupe, sweet
potatoes |
Vitamin B
1
(thiamin) |
Helps body digest carbohydrates; needed for normal functioning of
nervous system |
Enriched or whole-grain cereals, pastas, peas, nuts, beans, meats |
Vitamin B
2
(riboflavin) |
Helps body release energy to cells; promotes healthy skin and eyes |
Liver, milk, yogurt, cottage cheese, eggs, leafy vegetables |
Vitamin B
3
(niacin) |
Promotes healthy skin, nerves, and digestion; helps the body use
carbohydrates |
Liver, peanuts, chicken, salmon, tuna |
Vitamin B
6
(pyridoxine) |
Helps form red blood cells; helps body use protein, fat, and
carbohydrate |
Liver, meat, fish, poultry, peanuts |
Vitamin B
12
(cobalamin) |
Maintains nervous system; needed to form red blood cells |
Liver, meat, eggs, shellfish |
| Vitamin C |
Speeds healing of wounds and bones; increases resistance to infection;
needed to form collagen |
Citrus fruits, melons, strawberries, green pepper, broccoli, brussels
sprouts, turnip greens |
| Vitamin D* |
Helps body use calcium and phosphorus; needed for strong bones and
teeth |
Fortified milk, fish liver oils, fish, egg yolks |
| Vitamin E |
Natural antioxidant, reduces cholesterol buildup; needed for use of
vitamin A; helps body form and use red blood cells and muscles |
Vegetable oils, margarine products, meat, peas, nuts |
| Vitamin K |
Aids in making blood-clotting factors |
Green tea, turnip greens, broccoli, leafy vegetables |
| Folic acid |
Needed to produce blood cells and protein; helps some enzymes function |
Liver, leafy vegetables, oranges, peanuts |
| Minerals |
| Calcium |
Needed for strong bones and teeth; helps in blood clotting; needed for
normal muscle and nerve function |
Milk, cheese, sardines (with bones), tortillas, almonds, broccoli and
other green vegetables |
| Iodine |
Needed to produce thyroid hormones that regulate body's energy use |
Seafood (haddock, cod, lobster), iodized salt, dairy products, bread |
| Iron |
Needed to make hemoglobin; prevents anemia; increases resistance to
infection |
Meat, calves' liver, poultry, fish, beans, raisins |
| Magnesium |
Needed for nerve and muscle function; helps body use carbohydrates |
Milk, meats, seafood, cereal, peanuts, bananas, dark green leafy
vegetables |
| Phosphorus |
Needed for strong bones and teeth |
Milk, bologna, liver, hamburger, cheese |
| Selenium |
Prevents breakdown of body chemicals |
Seafood, organ meats, muscle meats, whole grains |
| Zinc |
Needed to produce some enzymes and insulin |
Red meat, shellfish (oysters), eggs |
Some commercial foods are enriched to provide more nutrients, including white flour, cereals, and pasta. Fruit juices may have added calcium, and vitamin D is usually added to milk. To preserve vitamin value, do not overcook foods, especially vegetables.
Vitamin and mineral supplements may benefit some women. If you are pregnant or breast-feeding or if you are a vegetarian, you may have special needs or dietary inadequacies that can only be met by supplements. Note that consuming large amounts of some vitamins and minerals may be dangerous, however; and there are few proven health benefits to "megadosing." Therefore, do not take much more than is suggested by the RDAs. This is especially true of vitamins A and D, which are fat soluble and stored in the body. Consuming too much of vitamins A and D can poison the body. Therapeutic or high-potency vitamins may have two to three times the RDAs for the B vitamins and vitamin C. They may be helpful if you have had recent illness, weight loss, or surgery. However, in most cases, you should get the bulk of your vitamins and minerals from the food you eat.
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