Regular Diet for Adults

Regular Diet for Adults

   July 20, 2020       AVisenMD

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A diet involves a combination of food items that provide adequate nutritional value. It is vital in promoting good health and reducing the risks of chronic diseases like diabetes, hypertension (high blood pressure), high cholesterol, obesity, etc.

A REGULAR DIET refers to a diet that meets all the nutritional requirements for a HEALTHY ADULT. This diet is served when specific dietary and nutritional modifications are NOT REQUIRED.

This particular diet uses the 1800 - 2000 kilocalories per day as the standard reference level for
adults. Specific calorie levels may need to be adjusted based on age, gender and physical activity.

What is the recommended healthy eating pattern?

• Daily sodium intake should be less than 2300 mg. The intake should be reduced to 1500mg for people who are 51 year and older, who are African Americans, and those who have high blood pressure, diabetes and any sort of kidney disease.
  
• Consume foods rich in potassium, dietary fiber, calcium and vitamin D.
• Daily intake of fruits and vegetables, whole grains, and nonfat or low-fat milk and milk products should be increased.
• Less than 10 percent of total calories should come from saturated fatty acids and these should be replaced with monounsaturated and polyunsaturated fatty acids. Solid fats should be replaced with oils.
• Calorie intake from added sugars should be kept at a minimum.
  
• Foods containing refined grains and those that contain solid fats, added sugars, and sodium should be avoided.
• Alcoholic beverages should be kept in moderation.

SAMPLE FOOD GUIDE OF A REGULAR DIET

•  Fruits: 
• Daily Recommendation: 3-4 servings of citrus fruits, berries, melons and other fruits
• Serving Size: Medium-sized apple, orange or banana; 1/2 cup of chopped, cooked or canned fruit (with no added sugar); 1/2 cup freshly pressed homemade fruit juice

• Vegetables:
• Daily Recommendation: 3 servings of dark leafy green vegetables, 2 cups/week of orange vegetables, 3 cups/week of legumes, 3 cups/week of starchy vegetables, 6 cups/week of other vegetables
• Serving Size: 1 cup of raw leafy green like spinach and lettuce; 1/2 cup of other vegetables cooked or chopped raw; 1/2 cup of vegetable juice

• Grains:
• Daily Recommendation: 3 whole-grain products and 3 products of other grains
  
• Serving Size: 1 slice of bread; 2 large or 4 small crackers; 1/2 cup cooked cereal, rice or pasta; 1 small roll or muffin; 1⁄2 English muffin, bagel, hamburger bun, or large roll

• Meat, Poultry, Eggs, Nuts, Dry Beans:
• Daily Recommendation: 5-6 ounces of fish, dry beans, lean meat, poultry without skin, peas
• Serving Size: 1 ounce of cooked lean meat, poultry without skin or fish; 1/4 cup dry beans or tofu; 1 egg; 1 tablespoon (tbsp) of peanut butter; 1/2 ounce nuts or seeds

• Milk, Yogurt and Cheese:
• Daily Recommendation: 3 servings of skim milk, non-fat yogurt and low fat cheeses
  
• Serving Size: 1 cup of milk or yogurt; 2 ounces of natural cheese like Mozzarella, Swiss and Cheddar; 2 ounces of processed cheese

• Oils:
• Daily Recommendation: 5 teaspoons of oils and soft margarines like vegetable oils and soft vegetable oil spreads that are low in saturated fat and are trans-free

SAMPLE MENU OF A REGULAR DIET:

• Breakfast: Fruit juice, scrambled egg, oatmeal, margarine, biscuit, low-fat milk, coffee
• Lunch: Steamed broccoli and carrots, baked chicken, steamed rice, whole-wheat roll, margarine, low-fat milk, iced tea, fruit cup
• Dinner: Steamed green beans or other veggies, lean meat/poultry/fish, noodles, tomato and lettuce salad, low-fat dressing, dinner roll, fruit, margarine, low-fat milk

Reference: Manual of Clinical Nutrition

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Healthy Eating Facts

Healthy Eating Facts

   June 27, 2020       AVisenMD

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• MALNUTRITION: A healthy diet helps to prevent malnutrition in all its forms (especially true for developing countries).
  
•  NON-COMMUNICABLE DISEASES (NCDs): A nutritious diet protects against NCDs like diabetes, heart disease, stroke and cancer.
• COGNITION: Healthy dietary practices from early life, like breastfeeding, fosters healthy growth and boosts cognitive development.
  
• ENERGY BALANCE: Energy intake in the form of calories should be equal to energy expenditure in order to maintain a healthy weight.
• Total fat should be less than or equal to 30% of total energy intake.
  
• Saturated fats should be less than 10% of total energy intake (Examples: fatty beef, lamb, pork, poultry with skin, beef fat, lard and cream, butter, cheese and dairy products made from whole or 2% milk).
  
• Trans-fats should be less than 1% of total energy intake (Examples: baked items like cakes, cookies and pies, shortening, microwave popcorn, frozen pizza, refrigerated dough of biscuits and rolls, fried foods like french fries, doughnuts and fried chicken, margarine).
  
• SUGAR BALANCE: Free sugars should be less than 10% of total energy intake.
• Additional health benefits associated with sugar consumption reduced to less than 5% of total energy intake.
• SALT BALANCE: Intake of salt should be less than 5 g per day (equal to sodium intake of less than 2 g per day, usually found on food labels).
•  Aids in the prevention of hypertension (high blood pressure), heart disease and stroke.
  

Resources: World Health Organization, American Heart Association, Mayo Clinic

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Why is Nutrition so Important?

Why is Nutrition so Important?

   June 24, 2020       AVisenMD

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To function at our optimum health, adequate exercise is not the sole solution. Often overlooked, the most important factor in leading a healthy lifestyle is NUTRITION. When complemented with physical activity, proper nutrition can lead to maintaining a healthy weight and avoiding certain chronic diseases linked with obesity, such as cancer, heart disease, diabetes and hypertension (increased blood pressure).

According to the US Department of Health and Human Services, about one-third of U.S. adults (33.8%) are obese and approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese.Research has shown that even when an ideal weight is maintained, a poor diet is associated with a higher risk of chronic illnesses mentioned above.

So what does it mean to have a nutritious diet?

Good nutrition means having a balanced diet that provides all the essential nutrients, vitamins and minerals necessary for the body to function at its best. The general rule is the more colorful your plate looks, the more balanced your diet is.

Suggestions:

• Eat plenty of fruits: it is better to have whole fruits rather than fruit juices in order to ingest the natural fibers present in fruits. Avoid canned or bottled fruit juices at grocery stores as they are usually high in sugar and preservatives.
• Eat plenty of vegetables: as mentioned earlier, try to incorporate veggies of different colors to maximize the variety of nutrients. For example, dark leafy greens, carrots, red capsicum, corn, etc.
• Eat plenty of whole grains: cereals, breads, crackers, and pastas you eat should be made from whole grains.
• Choose fat free or low fat milk: these will provide the necessary Vitamin D and Calcium supplement while reducing the intake of dairy fat.
• Choose lean meat and other sources of protein: lean meat and poultry cut down the excess calories while maximizing the protein intake. Alternative sources are: fish, beans and tofu.
  

If you are still not satisfied, here are the top reasons of maintaining good nutrition:

1. Heightened sense of well-being
   
2. Reduced cost of medical care due to diet-induced illnesses
3. Long-term stability of a healthy weight
4. Immunity booster (an important one these days!)
5. Delay in aging process
6. Energy booster
7. Enhanced mood positivity
   
8. Reduced risk of chronic diseases
9. Longevity of life
10. Increased memory and concentration.

If you aren’t sure if you are following proper eating habits, please consult your primary care provider to discuss your concerns or questions.

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