ESS 3 Lecture Notes - Lecture 3: World Health Organization, Refined Grains, Top

• School: UCSB
• Department: Exercise & Sport Studies
• Course: ESS 3
• Professor: J A M I E S O N A E

Document Summary

Fruits: focus on whole fruits w/ little-no added sugar; enjoy as a snack/dessert. Vegetables: consume a variety of vegetables from all of the subgroups (dark green, red and orange, legumes, starchy, and other); limit the use of salt, butter, or creamy sauces. Protein: vary your protein routine; include a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes, and nuts, seeds, and soy products. Dairy: substitute fat-free or low-fat milk and yogurt for cheese and sour cream. Grains: make half your grains whole grains; limit grain desserts and snacks that contribute to intakes of added sugars and saturated fat. Oils: a healthy eating pattern includes oils; use oils like canola, olive, and others instead of solid fats (like butter, and stick margarine, shortening, lard, and coconut oil) A healthy eating pattern limits: saturated fats and trans fats (chemically altered), added sugars, and sodium. The 2015 dgas focus on shifts to emphasize the need to make substitutions.