Dietary


RECOMMENDED DAILY DIETARY REQUIREMENTS

Dieticians recommend fats, oils and sweets be used sparingly or not at all. However, in order to consider a food to be nutritionally valuable, the number of calories derived from fat should be less than 50%. The following are dietitians' recommendations for the daily intake of an average adult on a moderate exercise program, using the best available information on health. Individuals whose doctor, dietitian or athletic trainer has recommended otherwise, should follow that professional's recommendations.

    MEATS
    Fish & other seafood, poultry, beans, meat, eggs, nuts and other     foods high in protein -

      1 serving per day
      Serving size:  2 oz. of cooked meat.

    DAIRY
    Milk, yogurt, cheese and other milk products high in protein.

      1 serving per day
      Serving size:  8 oz. of milk or 2 oz. of solid food.

    FRUITS
    Apples, citrus, peaches, strawberries, grapes, bananas, 100% fruit juices and many other foods high in vitamins and fiber.

      5 servings per day
      Serving size: 1 medium size piece of fruit, 1 cup of raw fruit or 1/2 cup of cooked fruit or juice.

    VEGETABLES
    Lettuce, carrots, celery, spinach, onions, kale, vegetable juices, etc. Also included are foods that are technically fruits, but have a low sugar content such as cucumbers, tomatoes and avocados.  Foods in this group should be high in vitamins and fiber.  Corn and potatoes may be included here or in the cereal group (starches) below.

      5 servings per day

      Serving size: 1 cup of raw vegetables; or 1/2 cup of cooked vegetables or juice.

    GRAINS
    Bread, muffins, cereal, pancakes, rice, pasta, corn, potatoes and other foods high in complex carbohydrates.

      6 to 11 servings per day
      Serving size: 1 slice of bread; 1 muffin; 1 pancake; 1 medium    potato; 1/2 cup of cereal or cooked rice, corn or pasta.

    WATER
    Unadulterated (nothing added).

      8 servings per day
      Serving size: 1 cup (8 oz.)

    EXERCISE
    Any form which increases the activity of your cardiovascular system continuously for a period of at least 10 minutes. Noticing an increase in breathing rate or an increase in pulse rate can monitor this. Continuous exercise for a period of at least 20 minutes increases the value to your long-term health exponentially.

      Amount per day: at least 30 minutes (the more, the better).

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