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
Ricotta (whole milk)
Food with more than 150 mg cholesterol per serving:
Food with more than two grams (18 calories) saturated fat per serving:
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:
Chocolate (plain, sweet)
Foods with two to five grams dietary fiber per serving:
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:
Foods with 10 to 20 grams protein per serving:
Foods with more than 20 grams protein per serving:
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:
Foods with 51 to 100 percent rda per serving:
Foods with more than 100 percent rda per serving:
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.)
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
Foods that elevate your mood
Poultry (lean, no skin)