Proper Diet-hows your meal going to be today???

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)