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Food Matters: Plan Your Diet Chart

Food Matters: Plan Your Diet Chart

Food Matters: Plan Your Diet Chart
Food Matters: Plan Your Diet Chart

Controlled Cholesterol/Controlled Fat diet

The controlled cholesterol/low-fat diet restricts but does not eliminate either cholesterol, fat, or saturated fat. Instead it conforms to the USDA/Health and Human Services Dietary Guidelines for Americans recommendation that you consume no more than 300 mg cholesterol and get no more than 100 calories per day from saturated fat (nine

Food with 90 to 150 mg cholesterol per serving:
Beef        Game meat  Pork
Cheddar cheese
Lamb
Ricotta (whole milk)
Chicken
Lobsters
Shellfish
Crab
Oysters
Turkey Veal

Food with more than 150 mg cholesterol per serving:
Beef brains
Eggs (whole)
Goose
Beef heart
Duck
Liver (all)
Beef tongue

Food with more than two grams (18 calories) saturated fat per serving:
Avocado
Game Meat
Poultry
Beef
Lamb
Variety meats
Butter
Liver (all)
Veal
Chocolate
Pork

High-Fiber Diet
A high-fiber food reduces your risk of heart disease, as well as some cancers. There is currently no RDA for dietary fiber; the Dietary Guidelines for Americans recommends 25 g per day.

Foods with one to two grams fiber per serving:
Asparagus
Cherries
Plum
Beets
Chocolate (plain, sweet)
Quince
Blackberries
Currants
Raisins
Cabbage
Grapefruit
Rice
Celeriac
Peach
Spinach
Peppers

Foods with two to five grams dietary fiber per serving:
Apple
Banana
Coconut
Apricot
Bean sprouts
Corn
Artichoke (Jerusalem)
Carrot
Cranberries
Dates
Papaya

High-Protein Diet
A high-protein food encourages the growth of new tissue, including muscle tissue, and speeds wound healing. The RDA for proteins is 63 g for a man, 64 g for a woman.

Foods with five to 10 grams protein per serving:
Beans
Gruyére
Egg (whole)
Broccoli
Gorgonzola
Figs (dried)
Cereals (bulgar)
Lentils
Cheese
Milk
Pasta
Mozzarella
Peas
Potato
Cheddar
Romano
Rice (enriched)*
Soy beans

Foods with 10 to 20 grams protein per serving:
Cheese
Yogurt
Cottage
Ricotta

Foods with more than 20 grams protein per serving:
Beef
Pork
Variety meat
Fish
Game meat
Shellfish

High–Vitamin C Diet
Vitamin C, an antioxidant, reduce the risk of heart disease and cancer and speeds the healing of wounds.

Food with 20 to 50 percent rda per serving:
Artichoke (globe)
Pineapple
Avocado
Lemons
Potato
Blackberries
Mango
Quince
Red Cabbage
Raspberries
Cauliflower
Onions (green)
Sweet Potato
Currants

Foods with 51 to 100 percent rda per serving:
Brussels sprouts
Kohlrabi
Tomato
Grapefruit
Strawberries
Watermelon

Foods with more than 100 percent rda per serving:
Broccoli
Guava
Orange
Cantaloupe
Kiwi fruit
Papaya

High-Calcium Diet
A lifelong diet with adequate amounts of calcium protects bones density and reduces the risk of osteoporosis.

Foods with more than 20 percent rda per serving:
Cheese (1 oz.)
Mozzarella
Ricotta (cup)
Cheddar
Romano
Gruyère
Parmesan
Milk
Monterey Jack
Provolone
Yogurt

Diet For Changing Mood
Many common foods provide natural chemicals that influence the brain’s ability to use neurotransmitters, chemicals that enable cells to send messages back and forth. “Calming” foods increase the availability of the neurotransmitter serotonin. “Mood elevators” increase the availability of the neutrotransmitters dopamine and norepinephrine.

Foods that calm your mood
Beans
Cereal
Pasta
Bread
Grains

Foods that elevate your mood
Beef (lean)
Fish
Shellfish
Chocolate
Pork (lean)
Tea
Coffee
Poultry (lean, no skin)
Veal (lean)

About Xaib Aslam

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2 comments

  1. :uuwaan: :uuwaan: it is not clear its not understanding pr :hath-hilao: operlyyy

  2. their is no proper diet plan that one can follow in whole day :socho: :socho:

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