Foodgroupsrecommendations

Recommended Food Selections and Servings

Recommendations for FoodSelection/Servings

Food Group Examples  Recommendations Servings 
Whole Grains Grains: wheat, corn, oats, rice, millet, etc., Grain products: bread, pasta, tortillas. Select whole-wheat and whole-grain products.

5

Legumes Beans and peas: soy, pinto, kidney, navy, lima, peas, lentils, adzuki, garbanzo, peanut. Soy  products: tofu, soy drinks, texturized protein foods. Butters: peanut. Select soy-based milk alternatives fortified with calcium, vitamin D, and vitamin B12.  Vary the kinds of legumes you eat from day-to-day.

2

Vegetables: Leaves, flowers, roots, and tubers. All vegetables with emphasis on variety.  Emphasize leafy green and yellow vegetables. Eat both cooked, raw.

*3

Fruits: Protects its seed with pulp. All fruits with emphasis on variety.  Emphasize whole fruits rather than juice. 

3

Seeds & Nuts Nuts: almonds, walnuts, peanuts Seeds: pumpkin,  sunflower 
Butters: almond, sesame (tahini)
Eat raw, dry roasted, or in foods rather than deep-fried. Raw is best.

1

Vitamin B12
Synthetic form (cobalamin or cyanocobalamin) is vegan.
Dietary supplement or fortified foods.  A reliable source of B12 should be included if dairy and eggs are avoided. 


micrograms

Vegetable oils Plant oils: canola, peanut, sesame, and olive. Emphasize those high in monounsaturates such as olive, sesame, and canola. Limit tropical oils such as coconut, palm kernel, palm oil.
AVOID hydrogenated fats.

**Optional

Milk, dairy, eggs Milk, yogurt, cheese. Emphasize nonfat and low-fat products. Use egg whites only.

Optional

Sweets Honey, syrup, sugar,  jams, etc. Eat in moderation. 

Optional

Variety is of utmost importance in diet. Eat several different kinds of fruits, vegetables, grains, nuts, seeds, and legumes each day. Combine several kinds for one serving. Vary them again the next day. Deeply colored vegetables such as sweet potatoes, tomatoes, carrots, bell peppers, kale, and broccoli are particularly rich sources of vitamins A and C plus iron and calcium.
*Include one serving of leafy vegetables and one serving of cruciferous vegetables (broccoli, kale, bok choy, cauliflower, kohlrabi, brussels sprouts, cabbage) each day. Vary the vegetables served.
**Fat is necessary in diet but most of it should come from nuts, seeds, legumes, and fruits like avocados. Do not drastically limit the fat in the diet of children. However, hydrogenated and saturated fats combined should  be less than 10% of adult’s or child’s total calories each day. Hydrogenated fat is as harmful to health as saturated fat.  Read those labels!
Eat optional foods to meet calorie requirements only after eating recommended daily servings. Do not allow optional foods, such as dairy or sweets, to "push" recommended foods off the plate and out of the daily diet.  Be aware that about half of cane sugar is refined by passing it through activated charcoal made from animal bones.

Source: The Complete Idiot’s Guide to Being Vegetarian bySuzanne Havala, M.S., R.D., F.A.D.A.,  Food Lovers Companion by Sharon TylerHerbst,  Dr. Dean Ornish’sProgram for reversing Heart Disease, Food for Lifeby Neal D. Barnard, M.D., Physicians Committee for Responsible Medicine.

GreenBuilding and Remodeling

Other Links and Webs
Business Opportunity
Connections
CyberBiz
DFW e-MAG
Local Singles Webs
SOLO for Singles
Ten Minute Books
Discussion Webs
Abuse
Breastfeeding
Grandparents
Single Parents
Stepparents
Teens
Abuse
Birthday Book
Books
Boys: Parenting
Breast Feeding
Communication
Discipline Your Child
Divorce
Dr. Luv
Eating Healthy
Esteem for Children
Family
Fitness
Friendship
Gender Understanding
Girls: Parenting
Grandparents
Happily Large
Homefront
Kids’ Activities
Love & Chemistry
Men
Nutrition
Parenting
Recipes
Shopping Place
Solo Parenting
Spoiling an Infant
Sports & Recreation
Stepparents
Stress
Teens: by/for teens
Traveling
Travel with Kids
Wheels
Women
You
Singles Profiles
FREE Profile
Commitment
Dating Web
Dating Again
Dating Hints
Dating with Kids
Heart Express
Loneliness
Lying and Dating
Relationships
Safely Single

Self-Esteem
Sex & Opposite Sex
Shy
Single Female
Single Male
Single Parents
Singles Marry
Singles Meet
Singles Store
Suddenly Single

Content represents the opinions of the authors and is presentedfor your information only. Contact your health professional for specific advice regardingyour health.

Contact
Copyright © 1997-2008 CyberParent. All rights reserved.
Images: Copyright © 1993-1997 T-Maker Company. All rights reserved.