Principles of prudent diet meal planning:
1. Vegetables and fruits, high in minerals and vitamins, low in calories and fat and free of cholesterol should be generously included in meal planning.
2. Include bread and unsweetened cereals. They are low in fat, not "fattening" if eaten in moderation, and contribute essential nutrients.
3. Each meal should contain a protein of high quality. Desirable proteins of animal origin are - fish, lean meat, poultry, low fat cheese, eggs (no more than 4 a week) and skim milk. For adequate protein, fewer calories, less saturated fat and less cholesterol combine a variety of vegetable and cereal foods (dried beans, peas, nuts, peanut butter, bread and cereal) with a small amount of animal protein.
4. Vegetable oils, and margarines that have a substantial amount of liquid oil, should replace other table and cooking fats.
5. Limit empty calories - candy, soft drinks and high caloric desserts such as cakes, pies and pastries.
6. Three meals a day make for better control of appetite and more efficient utilization of foods.
7. Maintain a desirable weight! If overweight, reduce and stay reduced. Caloric intake should be reduced with age - 5% for each decade between the ages of 35 to 55, and 8% for each decade between ages 55 to 75. Caloric intake should be reduced proportionately and "middle-aged spread" thus avoided.
Eat lots of |
Eat some of |
Eat very little of |
. | ||
Baked potatoes |
cheese 30% |
low-fat milk |
rice |
skimmed milk (1/2 liter a day) |
yoghurt |
bread |
margerin >40% |
whole milk |
pasta | 1/2 L skimmed milk or butter milk a day |
chocolate milk |
hulled grain | 1/2 L sodapop | "normal" dressing |
vegetables | juice | oil/vinegar |
fruit | coke a day | cooking margerin |
eggs | light dressing | butter |
jam | sour cream | cooking oil |
honey | low-fat cream | |
rybread | ||
low-fat-liverpaste | ||
cheese 20% | ||
marmelade | ||
tomato ketchup | ||
mustard | ||
fat free dressing |