NUTR 132 Lecture 2: Ch 2 - Designing a Healthy Eating Pattern pt1
30 Nov 2018
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Protein: vegetables, diary, functional foods, health benefits. Ex: tomatoes- has phytochemicals (lycopene= important for health: boosting phytochemical content, use vegetables for main & side dishes, grain side dishes (whole grains, fruit filled cookies, salad bar. Spinach & peas: fresh/dried fruit (for juices too, add vegetables, vegetarian meals, whole grain breakfast, crackers, bread. Instead of salt use: ginger, rosemary, basil, garlic onions, put tofu, soy milk, into meals > protein (lower in saturated, proportionality:eating more nutrient dense foods, balance (maintain health) fat) fruit/ vegetables/whole grains. Less foods high in fat, sugar,cholesterol, salt & alcohol: matching energy intake & energy expenditure, nutrient density, derived by dividing a food"s nutrient content by its calorie content. What is in a healthy eating pattern: variety of vegetables from all subgroups, fruits= whole fruits (no juices, grains (half whole grains, fat free/ low fat dairy (yogurt, milk, protein.
