HUMNNTR 2210 Lecture Notes - Lecture 4: Myplate, Energy Density, Whole Grain
1 Sep 2016
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Chapter 2: guidelines for designing a healthy diet. Pay attention to what you eat: choose whole grains, fruits, and vegetables, there are no exclusively good or bad foods. Functional foods provide health benefits beyond those supplied by the traditional nutrients they contain. Tips for boosting phytochemical content in the diet. Use vegetables in main and side dished. Look for quick-to-fix grain side dishes in the supermarket. Fresh or dried fruit for snacks away from home. Vegetarian meals once or twice a week. Container of vegetables in your fridge for snacks. Fruit or vegetable juices instead of soft drinks. Salsa for dips instead of creamy dips. Ginger, rosemary, basil, thyme, garlic, onions, parsley, and chives instead of salt. Put tofu, soy milk, soy protein isolate, and roasted soybeans into meals. Increase nutrient-dense foods and beverages (fruit, vegetables, whole grains, fat-free or low-fat milk products: nutrient density = Decrease foods high in certain types of fat, sugars, cholesterol, salt, and alcohol.
