A Proper Diet
A proper diet is conscious of calories, balanced nutrition, vitamins,
avoidance of dangerous foods such as saturated fats, and attention
to all sources of fiber.
A typical diet of meats, dairy products, breads made from enriched
or refined flours, and other starches such as potatoes, pasta and rice
are all very low in fiber.
Example of a 1,200-calorie menu | Breakfast | | 1 large banana | | 1 cup bran cereal | | 1 cup fat-free milk | | Herbal tea | | Lunch | | Tuna salad sandwich made with 1/2 cup water-packed tuna, 1 tablespoon low-calorie mayonnaise, 1/2 teaspoon curry powder, chopped celery as desired, leaf lettuce and 2 slices whole-grain toast | | 2 cups raw baby carrots, jicama and bell pepper strips | | 1 medium apple | | Water | | Dinner | | 6 ounces broiled cod sprinkled with juice of 1 lemon wedge and 1 teaspoon drained and rinsed capers | | 3/4 cup steamed green beans | | 1/2 cup sliced beets | | Salad made with 1 cup bibb, Boston, butterhead or leaf lettuce, 1/2 cup cherry tomatoes, a splash of balsamic vinegar and 1 teaspoon extra-virgin olive oil | | 1 nectarine | | Sparkling water with lemon | | Snack (anytime) | | 1 small pear | | Nutrient Analysis | | Calories | 1,191
| Cholesterol | 92 mg | | Protein | 85 g | Sodium | 1,263 mg | | Carbohydrate | 196 g | Fiber | 36 g | | Total fat | 15 g | Potassium | 2,967 mg | | Saturated fat | 4 g | Calcium | 385 mg | | Monounsaturated fat | 6 g |
|
| | Mayo Clinic Healthy Weight Pyramid servings | | Vegetables | 5 | | Fruits | 6 | | Carbohydrates | 4 | | Protein and dairy | 3 | | Fats | 3 |
|
|
The typical American diet: Breakfast Cereal (Corn flakes)
Coffee
Juice
Eggs
Toast (White)
Bagel
Meat
Lunch Sandwich (Meat,
Chicken, Tuna)
White bread
Pizza
Hamburger
French fries
Dinner
Fish or chicken
Starch
Vegetable (Corn)
