Description
The Diet Analysis Project is attached. The due date is Wednesday 4/3. The first time that you read through this, it may be confusing. After the completion of chapter 2, it will be more understandable.
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Diet Analysis Project (100 points)
The purpose of this assignment is to gain practical experience in evaluating the
adequacy of your diet and how to modify it if needed. The project involves logging your
food intake and comparing it to the guidelines set in the USDA Food Patterns. It will
allow you to apply knowledge learned in class. It is important to keep in mind that there
are various healthful eating plans aside from what we will work with on this project. As
you become more educated on this topic you could seek out the plan that fits you best.
Remember that the key to healthy eating is balance, variety and moderation. We aim for
nutrient density.
Instructions:
1. Record everything that you eat for a one day period. Make sure to include all meals,
snacks, liquids (including water), and condiments. You could use the attached “Sample
Food Intake Log” to record it. Try to be as accurate as possible with size and measures.
If you add salt or sugar to your food, measure and record that as well. Do not include
vitamin or mineral supplements in your analysis.
2. Determine your recommended daily calorie needs: Your estimated calorie needs
could be found by clicking on: Appendix 2
3. Familiarize yourself with the USDA Food Patterns by reading through chapter 2
(Nutrition Tools). Then click on “Appendix E” – attached to this assignment.
We will be using the Mediterranean diet for this project.* In Appendix E, there will be
information on the number of recommended servings for your suggested caloric intake.
When you scroll down there will be information on the various food groups and how
much food would be considered a serving. Familiarize yourself with the Mediterranean
diet which is one of the highly recommended diets. * If you follow a vegan diet, you
could choose to work with the Vegetarian diet plan and make the modifications to align
with vegan needs.
4. Once you are familiar with the diet, go back to your intake log and see how it
compares with the diet. You will then modify your one day log to meet the guidelines of
the Mediterranean diet. The modified diet should be recorded on a second food intake
log.
5. Finally, complete your evaluation by answering the questions below.
Evaluation: Respond to the following questions in complete sentences. Include the
question followed by the answer. Your response should be detailed, including the
reasoning behind your answer. The evaluation should be approximately 1-1½ pages
(500 word minimum, single spaced, 12 point font).
In your evaluation, answer the following questions in detail:
1. What is your recommended daily caloric intake?
2. Which diet did you select?
3. After reviewing the diet, what changes would you make to bring your menu
in-line with the recommendations? (Comment on at least 2).
4. Were there any foods on your original log that would be high in sodium?
5. Were there any foods on your original log that would be high in saturated fat?
6. Comment on your water intake.
7. Does your new menu contain good sources of fiber? Name 2.
8. Are you regularly including nutrient dense foods in your diet? List 3 foods from
your new menu that are nutrient dense.
9. Have you set any nutritional goals as a result of this project? If so, what are
they? If not, why?
All projects will be submitted on “Blackboard” under the “Assignment Turn-In” tab.
Note: Your grade is NOT dependent on the foods that you are eating now but is
determined by how well you analyze your diet.
The following reports should be uploaded as one continuous file (copy and paste if
needed):
1. One day Food Intake Log. (25 points)
2. Modified menu to meet the Food Patterns Guidelines for your selected diet.(25
points)
3. Evaluation of your diet. (50 points)
Food Intake Log
Date:
Time
Food and Beverage Consumed with amounts (1 tsp., ½ cup, etc.)
Food Pattern Equivalent
Sample Food Intake Log
Date:
Time
Food and Beverage Consumed with amounts (1 tsp., ½ cup, etc.)
Food Pattern Equivalent
Breakfast
9 AM
Cheerios 1 cup
Milk ½ cup
Banana 1
Orange 1
Grain- 1 oz.
Dairy- ½
Fruit- 1
Fruit- 1
Snack
11AM
Appendix E
Eating Patterns to Meet
the Dietary Guidelines
for Americans
T
his appendix presents several eating patterns that meet the ideals of the Dietary
Guidelines for Americans. First, Table E–1 lists the USDA Healthy U.S.-Style
Eating Pattern in full. Next, Tables E–2 and E–3 present the Dietary Approaches to
Stop Hypertension, or DASH, Eating Plan. Although it was originally developed to
fight high blood pressure, the DASH plan has proved useful for cutting people’s risks of
many diseases while meeting nutrient needs superbly.
A Healthy Vegetarian adaptation of the Healthy U.S.-Style Pattern, offered in
Table E–4, demonstrates the flexibility of the patterns. This table provides guidance
for vegetarians and shows how to meet nutrient needs without meat.
A Healthy Mediterranean-Style food intake pattern can also meet the goals of the
Dietary Guidelines for Americans. Table E–5 presents the Healthy Mediterranean-Style
eating pattern, and Table E–6 compares it with the Healthy U.S.-Style and Healthy
Vegetarian patterns. Figure E–1 illustrates a Mediterranean food pyramid, and
Table E–7 provides tips for choosing healthy Mediterranean-style meals. Two
cautions are in order, however: First, Mediterranean-style fat sources, such as olives,
olive oil, and nuts, although more healthful than saturated fat sources, are high in
calories and contribute to weight gain when overconsumed. Second, beware of meals
served in Greek, Italian, or other “Mediterranean” restaurants in this country. They
often center on generous portions of meats, cheeses, and other foods rich in saturated fats that appeal to the Western palate, and are not in keeping with a Healthy
Mediterranean pattern.
E -1
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E
table
E–1 USDA Healthy U.S.-Style Eating Patterns
Recommended daily intake amounts; weekly amounts for vegetable and protein foods subgroups.
Energy Level
of Patterna,b
1,000
Food Groupc
Fruits
1c
Vegetablesd
1c
Dark green vegetables (c/wk)
½
Red/orange vegetables (c/wk)
2½
Dry beans and peas (c/wk)
½
Starchy vegetables (c/wk)
2
Other vegetables (c/wk)
1½
Grainse
3 oz-eq
Whole grains
1½ oz-eq
Other grains
1½ oz-eq
Protein Foodsd
2 oz-eq
Meat, poultry, eggs (oz/wk)
10
Seafood (oz/wk)
3
Nuts seeds, soy (oz/wk)
2
Dairy
2c
Oils
15 g
Limit on Calories for
Other Uses, calories
150 (15%)
(% of calories)e
a
1,200
1,400
1,600
1,800
2,000
2,200
2,400
2,600
2,800
3,000
3,200
1c
1½ c
1
3
½
3½
2½
4 oz-eq
2 oz-eq
2 oz-eq
3 oz-eq
14
4
2
2.5 c
17 g
1½ c
1½ c
1
3
½
3½
2½
5 oz-eq
2½ oz-eq
2½ oz-eq
4 oz-eq
19
6
3
2.5 c
17 g
1½ c
2c
1½
4
1
4
3½
5 oz-eq
3 oz-eq
2 oz-eq
5 oz-eq
23
8
4
3c
22 g
1½ c
2½ c
1½
5½
1½
5
4
6 oz-eq
3 oz-eq
3 oz-eq
5 oz-eq
23
8
4
3c
24 g
2c
2½ c
1½
5½
1½
5
4
6 oz-eq
3 oz-eq
3 oz-eq
5½ oz-eq
26
8
5
3c
27 g
2c
3c
2
6
2
6
5
7 oz-eq
3½ oz-eq
3½ oz-eq
6 oz-eq
28
9
5
3c
29 g
2c
3c
2
6
2
6
5
8 oz-eq
4 oz-eq
4 oz-eq
6½ oz-eq
31
10
5
3c
31 g
2c
3½ c
2½
7
2½
7
5½
9 oz-eq
4½ oz-eq
4½ oz-eq
6½ oz-eq
31
10
5
3c
34 g
2½ c
3½ c
2½
7
2½
7
5½
10 oz-eq
5 oz-eq
5 oz-eq
7 oz-eq
33
10
6
3c
36 g
2½ c
4c
2½
7½
3
8
7
10 oz-eq
5 oz-eq
5 oz-eq
7 oz-eq
33
10
6
3c
44 g
2½ c
4c
2½
7½
3
8
7
10 oz-eq
5 oz-eq
5 oz-eq
7 oz-eq
33
10
6
3c
51g
100 (8%)
110 (8%)
130 (8%)
170 (9%)
270 (14%)
280 (13%)
350 (15%)
380 (15%)
400 (14%)
470 (16%)
610 (19%)
Food group amounts shown in cup (c) or ounce equivalents (oz-eq). Oils, solid fats, and added sugars are shown in grams (g).
Eating patterns at 1,000, 1,200, and 1,400 calories meet the nutritional needs of children ages 2 to 8 years. Patterns from 1,600 to 3,200 calories meet the nutritional
needs of children ages 9 years and older and adults. If a child ages 4 to 8 years needs more calories and, therefore, is following a pattern at 1,600 calories or more, the recommended amount from the dairy group can be 2½ cups per day. Children ages 9 years and older and adults should not use the 1,000, 1,200, or 1,400 calorie patterns.
b
c
Quantity equivalents for each food group are:
Grains, 1 ounce equivalent is: ½ cup cooked rice, pasta, or cooked cereal; 1 ounce dry pasta or rice; 1 slice bread; 1 small muffin (1 oz); 1 cup ready-to-eat cereal flakes.
Fruits and Vegetables, 1 cup equivalent is: 1 cup raw or cooked fruit or vegetable, 1 cup fruit or vegetable juice, 2 cups leafy salad greens.
●● Protein Foods, 1 ounce equivalent is: 1 ounce lean meat, poultry, or fish; 1 egg; ¼ cup cooked dry beans or tofu; 1 tbs peanut butter; ½ ounce nuts or seeds.
●● Dairy, 1 cup equivalent is: 1 cup milk or yogurt, 1½ ounces natural cheese such as Cheddar cheese or 2 ounces of processed cheese.
●●
●●
Vegetable and protein foods subgroup amounts are shown in this table as weekly amounts because it would be difficult for consumers to select foods from all subgroups daily.
d
Whole-grain subgroup amounts shown in this table are minimums. More whole grains up to all of the grains recommended may be selected, with offsetting decreases
in the amounts of enriched refined grains.
e
Source: U.S. Department of Health and Human Services and U.S. Department of Agriculture, 2015–2020 Dietary Guidelines for Americans, 8th edition (2015),
available at http://health.gov/dietaryguidelines/2015/guidelines/.
table
E–2 DASH Eating Plan—Number of Daily Food Servings by Calorie Level
Food Group
1,200
Calories
1,400
Calories
1,600
Calories
1,800
Calories
2,000
Calories
2,600
Calories
3,100
Calories
Grainsa
4–5
5–6
6
6
6–8
10–11
12–13
Vegetables
3–4
3–4
3–4
4–5
4–5
5–6
6
Fruits
3–4
4
4
4–5
4–5
5–6
6
Fat-free or low-fat dairy productsb
2–3
2–3
2–3
2–3
2–3
3
3–4
Lean meats, poultry, and fish
3 or less
3–4 or less
3–4 or less
6 or less
6 or less
6 or less
6–9
Nuts, seeds, and legumes
3 per week
3 per week
3–4 per week
4 per week
4–5 per week
1
1
Fats and oilsc
1
1
2
2–3
2–3
3
4
Sweets and added sugars
3 or less per week
3 or less per week
3 or less per week
5 or less per week
5 or less per week
#2
#2
Maximum sodium limit
2,300 mg/day
2,300 mg/day
2,300 mg/day
2,300 mg/day
2,300 mg/day
2,300 mg/day
2,300 mg/day
d
Whole grains are recommended for most grain servings as a good source of fiber and nutrients.
a
For lactose intolerance, try either lactase enzyme pills with dairy products, lactose-free or lactose-reduced milk, or soy milk fortified with vitamin D and calcium. Other
milk-like products may lack protein.
b
Fat content changes the serving amount for fats and oils. For example, 1 tbs regular salad dressing = one serving; 1 tbs low-fat dressing = one-half serving; 1 tbs
fat-free dressing = zero servings.
c
The DASH eating plan has a sodium limit of either 2,300 mg or 1,500 mg per day.
d
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services, 2018, available at www.nhlbi.nih.gov
/health-topics/dash-eating-plan.
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Appendix E Eating Patterns to Meet the Dietary Guidelines for Americans
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table
a
E–3 DASH Eating Plan—Serving Sizes, Examples, and Significance
Food Group
Serving Sizes
Examples and Notes
Significance of Each Food
Group to the DASH Eating Plan
Grainsa
1 slice bread
1 oz dry cerealb
½ cup cooked rice, pasta, or cerealb
Whole-wheat bread and rolls, whole-wheat pasta, English
muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice,
unsalted pretzels and popcorn
Major sources of energy and fiber
Vegetables
1 cup raw leafy vegetable
½ cup cut-up raw or cooked vegetable
½ cup vegetable juice
Broccoli, carrots, collards, green beans, green peas, kale,
lima beans, potatoes, spinach, squash, sweet potatoes,
tomatoes
Rich sources of potassium, magnesium,
and fiber
Fruits
1 medium fruit
¼ cup dried fruit
½ cup fresh, frozen, or canned fruit
½ cup fruit juice
Apples, apricots, bananas, dates, grapes, oranges,
grapefruit, grapefruit juice, mangoes, melons, peaches,
pineapples, raisins, strawberries, tangerines
Important sources of potassium, magnesium,
and fiber
Fat-free or low-fat dairy
productsc
1 cup milk or yogurt
1½ oz cheese
Fat-free milk or buttermilk; fat-free, low-fat, or reduced fat
cheese; fat-free/low-fat regular or frozen yogurt
Major sources of calcium and protein
Lean meats, poultry,
and fish
1 oz cooked meats, poultry, or fish
1 egg
Select only lean; trim away visible fats; broil, roast, or
poach; remove skin from poultry
Rich sources of protein and magnesium
Nuts, seeds, and legumes
1
∕3 cup or
1½ oz nuts
2 tbs peanut butter
2 tbs or ½ oz seeds
½ cup cooked legumes
(dried beans, peas)
Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower
seeds, peanut butter, kidney beans, lentils, split peas
Rich sources of energy, magnesium, protein,
and fiber
Fats and oilsd
1 tsp soft margarine
1 tsp vegetable oil
1 tbs mayonnaise
2 tbs salad dressing
Soft margarine, vegetable oil (canola, corn, olive, safflower),
low-fat mayonnaise, light salad dressing
The DASH study had 27% of calories as fat,
including fat in or added to foods
Sweets and added sugars
1 tbs sugar
1 tbs jelly or jam
½ cup sorbet, gelatin dessert
1 cup lemonade
Fruit-flavored gelatin, fruit punch, hard candy, jelly, maple
syrup, sorbet and ices, sugar
Sweets should be low in fat
E
Whole grains are recommended for most grain servings as a good source of fiber and nutrients.
Serving sizes vary between ½ cup and 1¼ cups, depending on cereal type. Check the product’s Nutrition Facts label.
b
For lactose intolerance, try either lactase enzyme pills with dairy products, lactose-free or lactose-reduced milk, or soy milk fortified with vitamin D and calcium. Other
milk-like products may lack protein.
c
Fat content changes the serving amount for fats and oils. For example, 1 tbs regular salad dressing = one serving; 1 tbs low-fat dressing = one-half serving; 1 tbs fatfree dressing = zero servings.
d
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services, 2018, available at www.nhlbi.nih.gov/
health-topics/dash-eating-plan.
Appendix E Eating Patterns to Meet the Dietary Guidelines for Americans
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E
table
E–4 Healthy Vegetarian Eating Patterns
Vegans can use this pattern by replacing all dairy choices with fortified soy beverages (soymilk) or other fortified plant-based dairy substitutes.
Calorie Level of Patterna
1,000
1,200
1,400
1,600
1,800
2,000
2,200
2,400
2,600
2,800
3,000
3,200
Food Groupb
Vegetables
Daily Amountc of Food from Each Group (vegetable and protein foods subgroup amounts are per week)
1 c-eq
1½ c-eq
1½ c-eq
2 c-eq
2½ c-eq
2½ c-eq
3 c-eq
3 c-eq
3½ c-eq
3½ c-eq
4 c-eq
4 c-eq
Dark-green vegetables (c-eq/wk)
½
1
1
1½
1½
1½
2
2
2½
2½
2½
2½
Red and orange vegetables
2½
3
3
4
5½
5½
6
6
7
7
7½
7½
(c-eq/wk)
Legumes (beans and peas)
½
½
½
1
1½
1½
2
2
2½
2½
3
3
(c-eq/wk)d
Starchy vegetables (c-eq/wk)
2
3½
3½
4
5
5
6
6
7
7
8
8
Other vegetables (c-eq/wk)
1½
2½
2½
3½
4
4
5
5
5½
5½
7
7
Fruits
1 c-eq
1 c-eq
1½ c-eq
1½ c-eq
1½ c-eq
2 c-eq
2 c-eq
2 c-eq
2 c-eq
2½ c-eq
2½ c-eq
2½ c-eq
Grains
3 oz-eq
4 oz-eq
5 oz-eq 5½ oz-eq 6½ oz-eq 6½ oz-eq 7½ oz-eq 8½ oz-eq 9½ oz-eq 10½ oz-eq 10½ oz-eq 10½ oz-eq
1½
2
2½
3
3½
3½
4
4½
5
5½
5½
5½
Whole grainse (oz-eq/day)
Refined grains (oz-eq/day)
1½
2
2½
2½
3
3
3½
4
4½
5
5
5
Dairy
2 c-eq
2.5 c-eq
2.5 c-eq
3 c-eq
3 c-eq
3 c-eq
3 c-eq
3 c-eq
3 c-eq
3 c-eq
3 c-eq
3 c-eq
Protein Foods
1 oz-eq 1½ oz-eq
2 oz-eq 2½ oz-eq
3 oz-eq 3½ oz-eq 3½ oz-eq
4 oz-eq 4½ oz-eq
5 oz-eq 5½ oz-eq
6 oz-eq
Eggs (oz-eq/wk)
2
3
3
3
3
3
3
3
3
4
4
4
Legumes (beans and peas)
1
2
4
4
6
6
6
8
9
10
11
12
(oz-eq/wk)d
Soy products (oz-eq/wk)
2
3
4
6
6
8
8
9
10
11
12
13
Nuts and seeds (oz-eq/wk)
2
2
3
5
6
7
7
8
9
10
12
13
Oils
15 g
17 g
17 g
22 g
24 g
27 g
29 g
31 g
34 g
36 g
44 g
51 g
Limit on Calories for Other
190 (19%) 170 (14%) 190 (14%) 180 (11%) 190 (11%) 290 (15%) 330 (15%) 390 (16%) 390 (15%) 400 (14%) 440 (15%) 550 (17%)
Uses, calories (% of calories)
See Table E–1 notes.
a,b,c,e
About half of total legumes are shown as vegetables, in cup-eq, and half as protein foods, in oz-eq. Total legumes in the Patterns, in cup-eq, is the amount in the
vegetable group plus the amount in protein foods group (in oz-eq) divided by 4.
d
table
E–5 Healthy Mediterranean-Style Eating Patterns
Calorie Level of Patterna
1,000
Food Groupb
Daily Amountc of Food from Each Group (vegetable and protein foods subgroup amounts are per week)
Vegetables
1,200
1,400
1,600
1,800
2,000
2,200
2,400
2,600
2,800
3,000
3,200
1 c-eq
1½ c-eq
1½ c-eq
2 c-eq
2½ c-eq
2½ c-eq
3 c-eq
3 c-eq
3½ c-eq
3½ c-eq
4 c-eq
4 c-eq
Dark-green vegetables (c-eq/wk)
½
1
1
1½
1½
1½
2
2
2½
2½
2½
2½
Red and orange vegetables
(c-eq/wk)
2½
3
3
4
5½
5½
6
6
7
7
7½
7½
Legumes (beans and peas)
(c-eq/wk)
½
½
½
1
1½
1½
2
2
2½
2½
3
3
Starchy vegetables (c-eq/wk)
2
3½
3½
4
5
5
6
6
7
7
8
8
Other vegetables (c-eq/wk)
1½
2½
2½
3½
4
4
5
5
5½
5½
7
7
Fruits
1 c-eq
1 c-eq
1½ c-eq
2 c-eq
2 c-eq
2½ c-eq
2½ c-eq
2½ c-eq
2½ c-eq
3 c-eq
3 c-eq
3 c-eq
Grains
3 oz-eq
4 oz-eq
5 oz-eq
5 oz-eq
6 oz-eq
6 oz-eq
7 oz-eq
8 oz-eq
9 oz-eq
10 oz-eq
10 oz-eq
10 oz-eq
Whole grainsd (oz-eq/day)
1½
2
2½
3
3
3
3½
4
4½
5
5
5
Refined grains (oz-eq/day)
1½
2
2½
2
3
3
3½
4
4½
5
5
5
Dairy
2 c-eq
2½ c-eq
2½ c-eq
2 c-eq
2 c-eq
2 c-eq
2 c-eq
2½ c-eq
2½ c-eq
2½ c-eq
2½ c-eq
2½ c-eq
Protein Foods
2 oz-eq
3 oz-eq
4 oz-eq 5½ oz-eq
6 oz-eq
6½ oz-eq
7 oz-eq
7½ oz-eq
7½ oz-eq
8 oz-eq
8 oz-eq
8 oz-eq
Seafood (oz-eq/wk)e
3
4
6
11
15
15
16
16
17
17
17
17
Meats, poultry, eggs (ozeq/wk)
10
14
19
23
23
26
28
31
31
33
33
33
Nuts, seeds, soy products
(oz-eq/wk)
2
2
3
4
4
5
5
5
5
6
6
6
15 g
17 g
17 g
22 g
24 g
27 g
29 g
31 g
34 g
36 g
44 g
51 g
110 (8%) 140 (9%) 160 (9%)
260 (13%)
270 (12%)
300 (13%) 330 (13%) 350 (13%) 430 (14%)
570 (18%)
Oils
Limit on Calories for Other
Uses, calories (% of calories)
150 (15%) 100 (8%)
See Table E–1, notes a through d.
a,b,c,d
The U.S. Food and Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA) provide joint guidance regarding seafood consumption for women
who are pregnant or breastfeeding and young children. For more information, see the FDA or EPA websites www.FDA.gov/fishadvice; www.EPA.gov/fishadvice.
e
E-4
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Appendix E Eating Patterns to Meet the Dietary Guidelines for Americans
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table
E–6 Three USDA Eating Patterns Compared
E
Three USDA Eating Patterns (Healthy U.S.-Style, Healthy Vegetarian, and Healthy Mediterranean-Style) are recognized as useful for meeting the ideals of the Dietary Guidelines for Americans.
The following columns compare them at the 2,000-calorie level.
Food Group
Healthy U.S.-Style Pattern
Healthy Vegetarian Pattern
Healthy Mediterranean Pattern
Fruit
2 c per day
2 c per day
2½ c per day
Vegetables
2½ c per day
2½ c per day
2½ c per day
Legumes
1½ c per wk
3 c per wk
1½ c per wk
Whole Grains
3 oz-eq per day
3 oz-eq per day
3 oz-eq per day
Dairy
3 c per day
3 c per day
2 c per day
Protein Foods
5½ oz-eq per day
3½ oz-eq per day
6½ oz-eq per day
Meat
12½ oz-eq/wk
–
12½ oz-eq/wk
Poultry
10½ oz-eq/wk
–
10½ oz-eq/wk
Seafood
8 oz-eq/wk
–
15 oz-eq/wk
Eggs
3 oz-eq/wk
3 oz-eq/wk
3 oz-eq/wk
Nuts/seeds
4 oz-eq/wk
7 oz-eq/wk
4 oz-eq/wk
Processed soy
½ oz-eq/wk
8 oz-eq/wk
½ oz-eq/wk
27 g per day
27 g per day
27 g per day
Oils
Source: U.S. Department of Agriculture and U.S. Department of Health and Human Services, Scientific Report of the 2015 Dietary Guidelines Advisory Committee,
2015, D-1: 125, available at www.health.gov.
Mediterranean Diet Pyramid
A contemporary approach to delicious, healthy eating
Meats
and
Sweets
Less often
Wine
In moderation
Poultry
and Eggs
Moderate portions,
every two days or weekly
Cheese
and Yogurt
Moderate portions,
daily to weekly
Fish
and
Seafood
Drink Water
Often, at least two
times per week
Fruits,
Vegetables,
Grains
(mostly whole),
Olive Oil,
Beans, Nuts,
Legumes
and Seeds,
Herbs
and Spices
Base every meal
on these foods
Be
Physically
Active;
Enjoy
Meals
with Others
Illustration by George Middleton
table
©2009 Oldways Preservation and Exchange Trust www.oldwayspt.org
E–1 A Mediterranean Diet Pyramid
Appendix E Eating Patterns to Meet the Dietary Guidelines for Americans
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E
table
E–7 Ideas for Healthy Mediterranean-Style Meals
As a general rule, fill half your plate with vegetables, a fourth with whole grains, and a quarter with protein foods. Eat fish or seafood 1–2 times a week, and choose baked, steamed, grilled,
or poached preparations over fried. One day a week, substitute vegetable proteins for all meats.
Choose this
Instead of this
Breakfast
Whole fruit pieces; cut fruit or fruit salad without added sugar
Fruit juice; fruit salad with sugars or marshmallows
Low-sugar whole-grain granola (no hydrogenated oils) with nuts and dried fruit; oatmeal (including instant oatmeal)
with apples, cinnamon, or a teaspoon of berry or other fruit jam
Commercial high-sugar granola with hydrogenated oils; refined,
sugar-sweetened, ready-to-eat cereal
Mediterranean protein foods (peanut butter, hummus, egg, yogurt); turkey, chicken, or soy breakfast sausages
Sausage, bacon, breakfast steak
100% whole-grain toasted bread slice, bagel, or English muffin with hummus, mashed avocado, or nut butter
Refined white toast with butter and jelly
Omelet with sautéed onions, mushrooms, broccoli, or leftover vegetables, or cooked or smoked salmon with a
sprinkle of hard cheese, salsa, or olive tapenade
Omelet with sausage or ham and cheese
Smoothies with milk or fortified soy milk, frozen overripe bananas, and berries (a handful of spinach or other greens
blends well and adds a fresh flavor and nutrients)
High-sugar commercial smoothies; milkshakes with ice cream, chocolate
syrup
Plain yogurt or Greek yogurt with fresh fruit, homemade granola, or a teaspoon of fruit jam or syrup
Commercial sugar-sweetened yogurt
Lunch
Creative salads with a variety of ingredients: nuts, beans, fish, hard cheese sprinkles, olives, or berries and other fruit
Repetitive, boring lettuce and tomato salads
Canned tuna, sardines, or mackerel (olive oil or water packed) mixed with hummus, lemon juice, and seasonings; add
chopped apple or dried cranberries for sweetness
Canned fish salads made with regular mayonnaise and sugar-sweetened
pickle relish
Whole-grain crackers, wraps, or breads
Refined flour crackers, wraps, or breads
Whole-grain wheat flour or corn tortillas for burritos, wraps, and quesadillas
Refined flour tortillas
Tapenades, avocado, or hummus spread on sandwiches
Mayonnaise for sandwiches (or choose a mayonnaise made with olive oil)
Broth-based vegetable soups (preferably low-sodium) with whole-grain pasta
Cream-based soups with refined starches
Vegetarian pizza with tomatoes, olives, spinach, artichokes, or other vegetables on whole-grain crust
Sausage, pepperoni, or hamburger pizza on refined flour crust
Supper
Whole-grain pasta or fortified “extra protein” pasta (½ to 1 c for most adults), with beans or seafood and tomato
sauce, garlic, onions, artichokes, frozen peas, or other vegetables to fill in the plate
Refined flour pasta with cream, butter, and cheese sauces
Turkey burgers (made with ground turkey breast and oatmeal); chicken or turkey Italian sausage; serve burgers or
sausages with wilted spinach and sliced tomatoes on a whole-grain bun
Ground beef burgers; pork Italian sausage; refined white buns
Prepared salsa for topping potatoes, beans, veggie burgers, rice, or eggs
Creamy, cheesy sauces
Poultry or seafood; limited lean red meat
Frequent use of fatty beef, lamb, or pork
Source: Many of these ideas and more can be found at http://oldwayspt.org/.
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Appendix E Eating Patterns to Meet the Dietary Guidelines for Americans
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