Cooking | Health | Nutrition | Weight Gain | Weight Loss | Women | Baby | Social Planning | SITEMAP

Woman's life Cycle Diet Intake

Life cycle food intake for an Indian woman living in United States

Grains

1. In general, one ounce represents one one ounce slice of bread, or one Roti (5 Roti made from one cup of flour), or a 1/2 cup of cooked rice.
2. At least 50% of intake should be in whole-grains.
3. Consume from 2 to 6 varieties of grain.
4. Whole grains are contain B vitamins and dietary fiber providing following benefits
a). Reduced risk of coronary disease
b). Reduce constipation
c). Three ounces of whole grains per day may help weight management.
d). Folate in whole grains help prevent neural tube birth defects during fetal development during pregnancy.

Vegetables

2. Health Benefits
a).  Vegetables & Fruits, may reduce risk of stroke, cardio vascular, and coronary heart diseases.
b). Vegetables & Fruits, may reduce risk of Type 2 Diabetes.
c). Vegetables & Fruits may protect against some cancers such as mouth, stomach, and colon-rectum cancer.
d). Vegetables & Fruits rich in Potassium may reduce the risk of kidney stones and help decrease bone loss.
e). Vegetables & Fruits are nutrient dense at low calorie intake to manage weight.

Fruits

1. One cup serving in general is an 8 Ounce cup filled with the sliced fresh fruit or fruits juice. For dried fruits 1 cup serving is same as 1/2 of the dried fruit.
2. Health Benefits
a).  Vegetables & Fruits, may reduce risk of stroke, cardio vascular, and coronary heart diseases.
b). Vegetables & Fruits, may reduce risk of Type 2 Diabetes.
c). Vegetables & Fruits may protect against some cancers such as mouth, stomach, and colon-rectum cancer.
d). Vegetables & Fruits rich in Potassium may reduce the risk of kidney stones and help decrease bone loss.
e). Vegetables & Fruits are nutrient dense at low calorie intake to manage weight.

Dairy

1. One cup serving is same as
Milk, Buttermilk, Yogurt: 1 Cup (8 Fluid Ounces)
Paneer: 1/4 cup
Ricotta Cheese: 1/2 cup
Cottage cheese: 2 Cups
Ice Cream: 1-1/2 cup
2. Dairy products provide include calcium, potassium, vitamin D and protein. These nutrients are vital for health and maintenance throughout the life cycle.
a). Reduce the risk of osteoporosis.
b). Development of bones and teeth during childhood and adolescence when the mass is being built.

Proteins

This group consists of meat, poultry, fish, dry beans, eggs, and nuts. Dry beans are included among Proteins as well as Vegetables.
1. One Ounce equivalent serving is as follows:
a) Ounce of cooked lean meat
b) Ounce of cooked Poultry without skin
c)1/4 cup cooked dry beans
d) 1 Egg
e) 1/2 ounce of nuts and seeds
f) 1/4 cup firm Tofu
g) 1 ounce cooked tempeh
2. Health Considerations
Foods in this group provide protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.
a). Meats, Poultry and some seafood  are high in saturated fats that can raise bad Cholesterol (LDL) increasing risk of coronary heart disease. Always trim as much visible fat as possible. Remove skin from the poultry (Chicken).
b). All animal foods are high in n cholesterol. it is specifically high in organs (liver) and egg yolk.
c). Fish, Nuts and seeds contain monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). These are essential fats. Some fish (such as salmon and  trout) are high in a type of PUFA called “omega-3 fatty acids".  The omega-3 fatty acids reduce the risk  of cardiovascular disease. 
d). Some nuts and seeds (flax, walnuts) are excellent sources of essential fatty acids. Also, some nuts and seeds (sunflower seeds, almonds, hazelnuts) are good sources of vitamin E.
e). Vegetarians do get enough proteins from dried beans and nuts. They must select wide variety of nuts and beans. Strictly Vegans, should consider taking Nutritional Yeast for Vitamin B12.

Oils & Fats

1. Following table can be used to interpret "One teaspoon of oil" 

2. Oils and fats are a necessary component  to maintain health. About 15% to 30% calories in diet must come from oils and fats. They provide a mechanism to absorb fat-soluble vitamins such as Vitamin A, D and E. Fat also slows down the digestion process, making you feel less hungry.
a) Saturated fats,  Trans-fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood, which in turn increases the risk for heart disease. Avoid Ghee, Butter, and Margarine. Transfats also lower good cholesterol (HDL). Transfats such as Vanaspati and hard margarine must be avoided.
b). Plant oils contain monounsaturated (MUFA) and polyunsaturated (PUFA) fats.  PUFAs contain some fatty acids that are necessary for health—called “essential fatty acids.” These do not raise LDL. Use unrefined plant oils.

Discretionary Calories
Human body needs a number of calories to keep it functioning, called Budget Calories. According to FDA, they are divided in to two categories,  "Essentials” and “Discretionary”.

Budget = Essentials + Discretionary

The “essentials” are the minimum calories required to meet all your nutrient needs.  After you have selected the foods that meet your nutritional needs, you are left with “discretionary calories” that can be used on added sugars, and alcohol, or on more food from any food group.