Healthy Diet Plan

Food Groups

Fats Oils

    olive oil
    canola oil

Seasonings

    brewers yeast
    Dr Bonner's balanced bullion


Sugars

    honey

Dairy 2-3 servings

    1 cup
    1.5 oz natural cheese
    2 oz processed cheese

    milk %
    butter
    yogurt %
    sour cream
    cheese
    Monterey jack
    mozzarella #
    cheddar #
    Swiss #
    parmesan#

Protein 2-3 servings

    meat wild 2-3 oz
    chicken 2-3 oz
    turkey 2-3 oz
    fish 2-3 oz
    shellfish 2-3 oz
    canned fish with/bones #

    eggs 2-3 ea. limit for low cholesterol

    beans 1 1/2 cu
    red beans !
    navy beans !
    tofu soybeans!
    lentils !
    chickpeas !
    peas !

    nuts 2/3 - 1 cup

Fruit 2-4 servings

    1 ea. fruit
    1/2 cup any
    3/4 cup fruit juice

    apples
    avocados
    apricots %
    bananas %
    berries
    blackberries !
    boysenberries !
    dates %
    kiwifruit !
    strawberries !
    pineapple !
    raisins %
    prunes %

    grapefruit %
    grapes
    oranges ! %
    peaches
    pears
    mango * %
    papaya *
    cantaloupe * %

Vegetable 3-5 servings            3 to 5 servings

    1 cup raw leafy
    1/2 cup any other veggie
    3/4 cup veggie juice

    broccoli * ! %
    cauliflower
    cabbage !
    beets !
    brussel sprouts !
    lettuce !
    celery
    cucumber
    green beans
    carrots *
    sweet potatoes * %
    mushrooms
    onions
    peppers
    red pepper *
    spinach ! %
    squash %
    Swiss chard %
    tomatoes *

Starch 6-11 servings

    1/2 cup 1 ea. or 1 slice

    barley
    bread
    corn !
    rice
    cuscous
    millet
    potatoes  %
    oatmeal
    pasta

Food with high amount of
* carotenoids
! folate
# calcium
% potassium

Diet Intake example

36 yr. male sedentary 5'10" small frame

2117.64 calories daily
71.82 protein
35.29 fat
378.18 carbohydrate

300 mg cholesterol
29.45 gm fiber

1000 RE vit A
10.00 mg vit E
5.00 mg vit D
80.00 mg vit K

1.5 mg B1
1.7 mg B2
19.0 mg B3
2.00 mg B6
65. mcg biotin
7.00 mg pantothenic acid
200.00 mcg folate
60.00 mg vit C

800.00 mg calcium
2.5 mg copper
150.00 mcg iodine
350.0 mg magnesium
163.00 mcg molybdenum
3750.00 mg potassium
2400.00 mg sodium
125.00 mcg chromium
2.75 mg flouride
10.00 mg iron
3.5 mg manganese
800.00 mg phosphorus
70.00 mcg selenium
15.00 mg zinc

dairy 2 servings
protein 2 servings
fruit 2-4 servings
vegetables 2-5 servings
starches 6 servings

Three Meals Daily

fruit                 2 ea fruit;2 cups fruit; 1 1/2 cups juice

dairy                 1 cup milk; or 2 oz cheese
protein                 2 oz; 2 eggs; 1.5 cup beans; 2/3 cup nuts
vegetables            1 cup leafy; 1/2 cup; 3/4 cup juice
starch 3 servings equals    1.5 cups; 3 slices; 3 small potatoes

dairy                 1 cup milk; or 2 oz cheese
protein                 2 oz; 2 eggs; 1.5 cup beans; 2/3 cup nuts
vegetables            1 cup leafy; 1/2 cup; 3/4 cup juice
starch 3 servings equals    1.5 cups; 3 slices; 3 small potatoes

snacks;

vegetable 2 more servings at the most (1 cup leafy; 1/2 cup; or 3/4 juice)

fruit 2 more servings at at the most ( 1 ea.; 1/2 cup; or 3/4 juice)

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