- Peanut Butter And Jelly: Into The Void Mac Os 11
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A healthy eating pattern includes a variety of nutrient-dense foods across and within all the food groups: vegetables, fruits, grains, protein foods, dairy products, and oils. It also allows for a treat now and then—what the Dietary Guidelines calls 'calories for other uses.' Each of the food groups is described below, with equivalent examples. The Guidelines present three USDA Food Patterns with recommended amounts for how much you should consume from each food group per day. Specific recommendations vary depending on your age, sex, and level of physical activity.
Foods come in many forms. Some foods are denser than others, and some have more air or contain more water. That’s why a cup or ounce of one food is not the same as a cup or ounce of another food. Cup-equivalents and ounce- equivalents tell you the amount of different foods from each food group that have similar nutritional content. For example, in the vegetables food group, 1 cup of raw spinach and ½ cup of cooked green beans both count as 1 cup-equivalent.
Vegetables
Vegetables come in a wide variety of colors, flavors, and textures. They’re also an important source of vitamins, minerals, and fiber. Dark green vegetables include broccoli, collard greens, spinach, and kale. Some red and orange vegetables are acorn squash, carrots, pumpkin, tomato, and sweet potato.
Examples of starchy vegetables are foods like corn, green peas, and white potatoes. Other vegetables include eggplant, beets, cauliflower, Brussels sprouts, celery, artichokes, green beans, and onions. Beans and peas (legumes) include black beans, garbanzo beans (chickpeas), kidney beans, soybeans, and tofu. Legumes can also be counted in the protein foods group.
1/2 cup-equivalent of vegetables equals:
1 cup uncooked spinach
6 baby carrots
1/2 cup cooked kidney beans
1/2 cup broccoli florets
1/2 large (3-inch diameter, 3-3/4 inch long) red pepper
1/2 cup cooked green beans
See more vegetable equivalents.
Fruits
Older Americans generally do not eat enough fruit. Yet, there are so many choices—citrus fruits like oranges and grapefruits; different kinds of berries; fruits that grow on trees such as apricots, cherries, peaches, and mangoes; and others like figs, raisins, and pineapples.
Many fruits provide extra fiber that helps keep your digestive system moving. Just make sure you wash all fruits thoroughly before eating. Whole fruits are best, but 100% fruit juice also counts as fruit. When purchasing frozen, canned, or dried fruit, choose options that are lowest in added sugars.
1/2 cup-equivalent of fruit equals:
1 small piece fruit, such as a 2-inch peach or large plum
1/4 cup dried fruit
1/8 medium cantaloupe
1/2 cup 100% orange juice
1/2 medium grapefruit
1/2 cup grapes
See more fruit equivalents.
Grains
Any food made from wheat, rye, rice, oats, cornmeal, barley, or another cereal grain is a grain product. In addition to bread and pasta, breakfast cereal, grits, tortillas, and even popcorn count.
Look for grain choices that are low in saturated and added sugar and that have no trans fat. But be careful—low-fat baked goods can be high in added sugar.
At least half of all grains eaten should be whole grains, which contain the entire grain kernel. Whole grains provide iron and many B vitamins, and they have fiber, too. Examples of whole grains include whole wheat, whole oats, whole bulgur (also known as cracked wheat), and whole cornmeal. For more on fiber, see Important Nutrients to Know.
Some grain products are refined, which gives them a finer texture and a longer shelf life but removes fiber and nutrients. Most refined grains are enriched, which means that some nutrients are added back after processing. Examples of refined grain products include white flour, degermed cornmeal, white bread, and white rice.
1 ounce-equivalent of grain equals:
1 slice bread
1 small (2-1/2-inch diameter) muffin
1 cup breakfast cereal (flakes, rounds, or puffed)
1/2 cup cooked cereal, rice, or pasta
3 cups popcorn
1 small (6-inch diameter) corn or flour tortilla
See more grain equivalents.
Do you wonder how many vegetables and fruits you should eat at a meal? Look at your plate. Vegetables and fruits should fill up half the dish.
Protein Foods
Try to include a variety of nutrient-dense proteins in the foods you eat. Choose lean (low-fat) meats and poultry. Keep in mind that you can also get protein from seafood, eggs, beans, and peas, as well as nuts, seeds, and soy products.
The Dietary Guidelines recommends that you eat 8 ounces per week of a variety of seafood, not only for the protein but also because seafood contains omega-3 fatty acids such as EPA and DHA, which are good for your heart. Seafoods that are higher in EPA and DHA include salmon, shad, and trout. These seafoods are also lower in mercury, which can be harmful, than other types of seafood.
1 ounce-equivalent equals:
1/2 ounce nuts (12 almonds, 24 pistachios, or 7 walnut halves)
1 tablespoon peanut butter
1/2 cup split pea, lentil, or other bean soup
1/4 cup tofu
1 egg
2 tablespoons hummus
See more protein equivalents.
Are you confused about whether to count beans and peas as vegetables or protein foods? Try this—count them in the vegetables group if you regularly eat meat, poultry, and fish. Count them in the protein foods group if you are a vegetarian or vegan or if you seldom eat meat, poultry, or fish.
Dairy
Most adults do not get enough dairy in their diet. For your heart health, pick from the many low-fat or fat-free choices in the dairy group. Choosing fat-free or low-fat milk and yogurt, as well as lower-fat cheese, gives you important vitamins and minerals, with less fat.
1 cup-equivalent of dairy equals:
1 cup yogurt
1-1/2 ounces hard cheese, such as cheddar, mozzarella, Swiss, or Parmesan
1/3 cup shredded cheese
1 cup milk or calcium-fortified soy beverage
2 cups cottage cheese
1 cup pudding made with milk
See more dairy equivalents.
Oils
Oils are high in calories, but they are also an important source of nutrients like vitamin E. For adults age 51 and older, the daily allowance for women is 5 teaspoons of oil and, for men, 6 teaspoons.
If possible, use oils instead of solid fats, like butter, when cooking. Measuring your daily oils can be tricky—knowing what you add while cooking or baking is one thing. But, oil is naturally part of some foods.
Teaspoons of oil:
1/2 medium avocado has 3 teaspoons of oil
4 large ripe olives have 1/2 teaspoon of oil
1 tablespoon of peanut butter has 2 teaspoons of oil
See more oil equivalents.
Calories for Other Uses
The “calories for other uses” category in the USDA Food Patterns gives you some leeway for eating more than the recommended amount of nutrient-dense foods. It also allows for some calories from foods and beverages that are not nutrient-dense, such as sweetened cereals, sodas, and alcoholic drinks.
Read the ingredient list to see if the food you are eating has added sugar. Some key words to look for are: brown sugar, corn sweetener, corn syrup, dextrose, fructose, and high-fructose corn syrup. You can also look for “added sugars” on the Nutrition Facts label.
“Calories for other uses” also applies to the saturated fats in your diet. These fats occur naturally in some foods, but they are also added to foods such as baked goods and potato chips. That’s why you should try to limit your intake of saturated fats.
Also, keep trans fat intake as low as possible. Trans fats are harmful and are being removed from the food supply.
Drinking coffee or tea barely provides any calories unless you add sugar or cream, which count as “calories for other uses.” Moderate coffee consumption of three to five 8-ounce cups per day can be part of a healthy eating pattern.
As for alcohol, it is not nutrient-dense and is not part of the healthy eating patterns recommended in the Dietary Guidelines. It also has calories that count toward “calories for other uses.” If you consume alcohol, do so in moderation—up to one drink per day for women and up to two drinks per day for men.
The important thing to remember is that “calories for other uses” includes all added sugars, saturated and trans fats, and alcohol that you consume. Pay attention to your consumption of these food components because the calories add up quickly.
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For More Information on Healthy Eating
USDA Center for Nutrition Policy and Promotion
703-305-7600
www.fns.usda.gov/cnpp
USDA Food and Nutrition Information Center
National Agricultural Library
301-504-5755
fnic@ars.usda.gov
www.nal.usda.gov/fnic
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)
800-860-8747 (toll-free)
866-569-1162 (TTY/toll-free)
healthinfo@niddk.nih.gov
www.niddk.nih.gov
National Heart, Lung, and Blood Institute
301-592-8573
nhlbiinfo@nhlbi.nih.gov
www.nhlbi.nih.gov
This content is provided by the NIH National Institute on Aging (NIA). NIA scientists and other experts review this content to ensure it is accurate and up to date.
Content reviewed: April 29, 2019
Diverticulitis is a condition characterized by inflamed or ruptured diverticula, which are bulging sacs in the lining of the large intestine. Picking the right foods to eat and steering clear of certain foods to avoid is important for effective management of diverticulitis symptoms.
The risk of developing diverticula is usually higher for people over 40. Diverticula themselves do not cause many problems, but once the condition progresses into diverticulitis – when the sacs get inflamed or infected – it can be quite severe, leading to pain, nausea, and changes to bowels.
Mild diverticulitis can be easily treated with a proper diet. However, in cases of recurring and severe diverticulitis, surgery may be required.
Diet for diverticulitis
The purpose of a diverticulitis-specific diet is to allow the digestive system to rest and to promote healing.
A diverticulitis diet mainly consists of liquids and soft food. In the beginning, stick to broths, juices, and water to prevent any further irritation or complications. Eventually, you can work your way up to eat more solid foods – which should include fiber-rich foods. It may be wise to start with low-fiber foods and work your way up to high-fiber foods to see how you feel along the way.
Studies have shown the fiber-rich foods can help manage symptoms related to diverticulitis. Recommended fiber intake is 25 grams for women under the age of 51 and 38 grams for men. For women and men over the age of 51, the recommended fiber intake is 21 grams and 30 grams a day, respectively.
Fiber-rich foods include vegetables, whole grains, beans, and fruits. If you are not eating enough fiber, your doctor may recommend a fiber supplement to help give you a boost. It’s important, though, to stay well hydrated when you increase your fiber intake to avoid pain and constipation.
Foods high and low in fiber
| Food Group | Low Fiber Foods | High Fiber Foods |
|---|---|---|
| Breads, cereals, rice, pasta, noodles | White bread/ crumpets/ scones/English muffins Refined breakfast cerealsInstant porridge White rice/ pasta, sago, tapioca, semolina White flour, cornflour, custard powder Plain sweet and savoury biscuits or cakes | Wholemeal/ wholegrain bread, crumpets, fruit bread/ rye bread Wholegrain breakfast cereals or any with fruit, nuts or coconut Rolled oats, oat bran, muesli bars Brown rice, pasta, maize Wholemeal flour, wheatgerm Sweet and savoury biscuits or cakes made with wholemeal flour, nuts, dried fruit or coconut |
| Vegetables | Ensure all vegetables are peeled and well cooked Potato, sweet potato, pumpkin, carrot, zucchini Cauliflower, broccoli, asparagus spear tips Tomato and cucumber with skins and seeds removed Lettuce, cabbage, green beans (chop and chew well) and button mushrooms Spring onion Well-strained vegetable juice Tomato puree or paste | Where possible eat the skin when having vegetables All other salad or vegetables |
| Fruit | Pawpaw and melons (no seeds) Banana (small amount), seedless grapes, cherries Peeled peaches & nectarine Well-cooked fruit with no skin or pips Canned fruits except pineapple and mango Well-strained fruit juice | Where possible, eat the skin when having fruit All fresh fruit Dried fruit |
| Dairy foods | All varieties of milk Plain yoghurt, custard, vanilla, plain cheese, plain or flavored ice cream | Ice cream containing dried fruit, nuts or coconut Products containing “chunky fruit” pieces Flavored milk with added fiber |
| Meat, fish, poultry, eggs, nuts, legumes | All meat, chicken or fish. Tofu Eggs | Legumes e.g., baked beans, lentils, soy beans, kidney beans Nuts Peanut butter |
Foods to eat and avoid with diverticulitis
As mentioned, foods you can eat are high-fiber foods for the most part, which are whole grains, rice, quinoa, vegetables, fruits like apples and bananas, potatoes, yogurt, and cottage cheese.
At first, you may opt for low-fiber foods until you start feeling better, then you can incorporate high-fiber foods.
Make sure you drink plenty of fluid to avoid constipation.
Foods to avoid with diverticulitis include:
- Nuts
- Seeds
- Gassy vegetables like broccoli
- Whole grains that contain nuts or seeds
- Dried fruit
- Sugary foods and soda
- Acidic food
- Refined food
- Fried food
- Alcohol
- Corn and corn products
These foods can aggravate diverticulitis and prolong the healing period.
Peanut Butter And Jelly: Into The Void Mac Os 11
Diverticulitis meal plan to follow
The below sample meal plans for diverticulitis have been developed at Queensland University. Always consult with your doctor prior to beginning a meal plan.
| Sample low-fiber meal plan | Sample high-fiber meal plan |
|---|---|
| Breakfast: Cornflakes or Rice-bubbles, Milk, apple juice , white toast, margarine & honey Lunch: white bread sandwich, chicken and avocado filling, vanilla yogurt Dinner: grilled steak, mashed potato, steamed pumpkin, ice cream and tinned peaches Snacks: Custard, yogurt, low fiber fruits (e.g. pawpaw, rockmelon, water melon), plain biscuit | Breakfast: wholegrain cereal such as porridge, All BranTM or muesli low fat milk banana, wholemeal toast Lunch: wholemeal or wholegrain sandwich or roll chicken and salad, apple fruit yogurt Dinner: grilled steak, jacket potato, broccoli and corn fruit salad, and ice cream Snacks: Fruit, nuts, wholegrain biscuits or muesli bars |
Other ways to maintain good digestive health and prevent diverticulitis
There are also some preventative measures you can try to lower your risk of diverticulitis.
Regular exercise, in particular, is beneficial for preventing diverticulitis because it helps keep bowels regular. Exercise also works to reduce pressure on the colon. Added pressure on the colon can lead to the formation of diverticula.
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Other ways to maintain good digestive health include minimizing your intake of red meat, avoiding fatty foods, quitting smoking, maintaining a healthy body weight, responding to bowel urges, reducing your use of NSAIDs (which have been linked to diverticulitis bleeding), and staying well hydrated.
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Tips to help promote healing of diverticulitis include:
- Resting your bowel – temporarily going on an all-liquid diet
- Killing off bad bacteria in the gut with oregano oil
- Re-populating the gut with good bacteria by taking probiotics
- Resolving nutritional deficiencies – talk to your doctor about multivitamin supplementation
- Detoxifying your environment – stop using toxic pans for cooking, for example
- Resolving constipation
By implementing these tips as well as following any diverticulitis treatment your doctor recommends, you can have better success in improving your digestive health while preventing and treating diverticulitis.