CFD 1220 Lecture Notes - Lecture 19: Vegetable Juice, Dietary Fiber, Peanut Butter
1 May 2018
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USDA’s MyPlate
• Whole and refined grains
o Low in fat and rich in complex carbohydrates, dietary fiber, vitamins, and minerals
o 6 ounce-equivalents each day—with half from whole grains
o Serving size—1 ounce-equivalent
▪ 1 slice of bread;1 small muffin (2.5 diameter); 1 cup of ready-to-eat cereal flakes; a half-
cup of cooked cereal, rice, grains, or pasta; 1 6-inch tortilla
• Vegetables:
o Naturally low in fat
o Contain carbohydrates, dietary fiber, carotenoids, vitamin C, folate, potassium, and other
nutrients
o 2 ½ cups of vegetables a day
▪ Half your plate should be fruits and vegetables
o Serving size—1 cup equivalent
▪ 1 cup cooked or raw vegetables, 2 cups raw leafy salad greens, 1 cup of vegetable juice
• Fruits:
o Rich in carbohydrates, dietary fiber, and many vitamins (especially vitamin C)
o 2 cups of fruit daily
▪ Make half your plate fruits and vegetables
▪ Choose whole fruits over fruit juices
o Serving size—1 cup equivalent
▪ 1 cup fresh, canned, or frozen fruit; 1 cup 100% fruit juice;1 small whole fruit; 1/4 cup
dried fruit
• Dairy:
o High in protein, carbohydrate, calcium, potassium, riboflavin, and vitamin D
o Should be fat-free or as low-fat as possible
o 3 cups of milk or the equivalent daily
o Serving size—1 cup equivalent
▪ 1 cup milk or yogurt,1/2 cup ricotta cheese,1 ½ oz. natural cheese, 2 oz. processed cheese
• Protein foods:
o Provide protein, niacin, iron, vitamin B-6, zinc, and thiamin
▪ Animal foods contain B-12
o 5 ½ ounce-equivalents daily
o Serving size—1ounce equivalent
▪ 1 ounce cooked lean meat, poultry, fish; 1/4 cup cooked dry beans or tofu; 1 egg; 1
tablespoon peanut butter; 1/2 ounce nuts or seeds
• Oils:
o Major sources of vitamin E and unsaturated fatty acids, including essential fatty acids
o 6 teaspoons (27g) per day
o Serving size—1 teaspoon equivalent
▪ 1 teaspoon of vegetable oil or soft margarine
▪ 1 tablespoon mayonnaise-type salad dressing
• A small amount of additional calories in the form of solid fats and added sugars (SoFAS) can be
consumed if your diet is consistently nutrient-rich
• Daily physical activity is important
The Vegetarian Alternative
• Restrict or exclude foods of animal origin
o Vegans
o Lacto-vegetarians
o Lacto-ovo-vegetarians
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