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In 1976, the United States Senate
promulgated the "Dietary Goals for the United States" which were updated in
1977. These goals defined what is considered to be a target "healthy diet" for
Americans. Since this document was published, Britain, Canada, and Australia
have also published their own dietary goals very similar to those of the United
States. These goals for the United States are based upon the following
objectives: Reduce total calories to reduce body fat.
- Increase complex carbohydrate sources as whole grain
products, beans and green peas.
- Reduce total fats and of those fats consumed make them
more unsaturated vegetable oils.
- Decrease sugars in the diet.
- Decrease cholesterol in the diet.
- Decrease salt in the diet.
- Increase fiber content of the diet.
These dietary recommendations were
suggested for all normal healthy children and adults to help reduce the risk of
heart disease, obesity, high blood pressure, stroke and certain forms of
cancer. The diet stresses foods in a natural, unrefined state as much as
possible with fresh or frozen fruits and vegetables preferred.
The composition of the dietary goals
diet is target at:
| 15% protein |
30% fat |
| 15% unsaturated |
45% complex "starchy" carbohydrates |
| 15% saturated |
10% sugars |
| less than 300 mg of cholesterol |
3-5 grams of sodium |
| 15-20 grams of fiber |
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In order to achieve these target values
lower fat meats and dairy products should be used and fried foods, condiments
and high-fat desserts and snack foods should be limited. This diet will provide
adequate levels of vitamins and minerals if the foods used are not highly
processed. Certain target groups such as women of child bearing age may have to
include an additional source of iron-rich food each day, and adolescents and
post-menopausal women may need to increase their calcium-rich food
consumption.
SAMPLE MENU FOR ONE DAY
Breakfast
| 1/2 grapefruit |
1 egg (poached) |
| 3/4 cup all-bran cereal |
10 whole, shelled, unsalted almonds |
| 1 slice whole wheat bread (toasted) |
1 teaspoon margarine or butter |
| 1 cup skim milk or milk (2% fat) |
Hot, non-caloric beverage |
Lunch
| 1/2 cup tomato juice |
2 ounces sliced turkey breast |
| 2 slices whole wheat bread |
1/3 cup cooked corn |
| 1/2 cup steamed zucchini |
1 apple |
| 2 teaspoons low-fat mayonnaise |
|
Dinner
| 1 cup soup, vegetable |
3 ounces broiled halibut |
| 1 baked potato |
1/2 cup steamed broccoli |
| 2 teaspoons oil and vinegar
dressing |
1 slice whole wheat bread |
| 1 banana |
1 cup skim milk or milk (2% fat) |
| Hot, non-caloric beverage |
1 teaspoon margarine or butter
(optional) |
| 1 cup salad: romaine or Boston lettuce,
sliced carrots, cucumbers, mushrooms, green pepper, celery |
|
Nutrient Content
| Calories: 1620 |
Protein: 17% |
| Carbohydrate: 55% |
Fat: 28% |
| Cholesterol: 370 mg |
Fiber: 18 g |
FOOD EXCHANGE MENU
Bread and Cereal Exchange List:
4 or more servings per day
Recommended:
| Whole wheat bread |
Cereals |
| Lentils |
White bread (enriched) |
| Pastas |
Potatoes |
| Sweet potato |
Beans (dried) |
| Green peas |
|
Avoid:
| Fried potatoes |
Sugar-coated cereals |
| Refined breads |
Refined cereals |
| Refined pastas |
|
Fat Exchange List:
as needed; moderation advised
Recommended:
| Enriched margarine |
Butter |
| Polyunsaturated oils such
as: |
|
| Safflower oil |
Soybean oil |
| Corn oil |
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Avoid:
• Saturated fats (such as lard)
• Saturated oils (such as coconut oil)
Fruit Exchange List:
2 or more servings per day
Recommended: Fresh, frozen and canned
fruits, both whole and juice
Avoid: Canned fruits in syrup
pack
Meat and Meat Substitute Exchange List:
6 or more servings per day
Recommended:
| Lean meats |
Poultry |
| Fish • Shellfish |
Egg (limit egg yolk to 3 or 4 per
week) |
| Low fat cheeses such
as: |
|
| Cottage cheese |
Mozzarella |
Avoid:
| Sausages |
Luncheon meats |
| Fatty cheeses, such as cream cheese |
|
Milk Exchange List:
2 or more servings per day
Recommended:
| Skim milk |
Milk (2% fat) |
| Evaporated skim milk |
Yogurt made from skim milk or milk (2%
fat) |
Avoid:
• Whole milk or products made from
whole milk, such as ice cream
Vegetable Exchange List:
2 or more servings per day
Recommended: Fresh, frozen, canned
vegetables, both whole and juice
Miscellaneous Exchange List
Recommended: Homemade soups
Avoid:
- Alcoholic beverages
- Refined, processed sweets
Note:
Include six to eight cups of fluids, such
as water, per day. |
