Food Chart for Adults
A well planned food chart for adults serves as a set of healthy eating guidelines to help make smart food choices. As adults, most of us have forgotten the main function of food, which is nourishment. It seems that as we get older, we become more susceptible to obesity, diabetes and heart disease. The good news is that a proper, balanced, nutritional diet can prevent health problems like these. The ADA diet menu stresses the need to cut out sugar, salt and fats and make more room for whole grains, fruits and vegetables. The food chart given below discusses the diet tips given by the "American Dietetics Association".
Allowed In Moderation
Foods Not Allowed
All whole cereal grains (Bulgar, barley, brown rice, oats etc )
Baked products like brown bread and biscuits( Contain excess of sodium)
Refined flour products
All fresh fruits
100% fruit juice, dry fruits
Sweetened fruit juice, jam and jelly
All vegetables( especially raw and steamed )
Sweetened vegetable juices
Deep fried vegetables
MUFA rich oils- Ex Olive
Butter and ghee
PUFA rich oils – Ex Corn
Low fat milk, cheese, curd
Low fat cream and salad dressing
Whole dairy products
Eggs, chicken, fish, shellfish, turkey.
Lean beef and mutton (Remove visible fat)
Bacon and sausages
Beans and lentils
SNACKS AND SWEETS
Low fat popcorn, boiled corn, baked sweet potato, whole grain muffins and biscuits.
Refined biscuits and muffins
Doughnuts, pizzas, potato fries and burgers.
Now it is so much easier to plan meals that are rich in vitamins, minerals, lean proteins and good carbohydrates. Practice portion control to manage blood sugars and prevent unwanted weight gain. The right time to make wise food choices is now. Take this important step to always stay fit !
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