Starch and sugar in foods are carbohydrates. Starch can be found in breads, pasta, cereals, potatoes, beans, and peas. Naturally present sugars are found in fruits, milk and vegetables. Added sugars are in desserts, candies, jams, and syrups. Carbohydrates break down into glucose that travels in the bloodstream. All of these carbohydrates provide 4 calories (energy) per gram.
Protein can be found in meats, poultry, fish, milk and other dairy products like eggs, beans, and peas. Starches and vegetables also have small amount of protein. The body uses protein for growth, maintenance and energy. Protein has 4 calories of energy per gram.
Fat can be found in butter, oils, salad dressings, nuts, seeds, milk, cheese, meat, fish, poultry, snacks, ice cream, and desserts. There are four types of fat: mono-unsaturated, poly-unsaturated, saturated and trans (hydrogenated). Saturated and trans fat can raise blood levels of cholesterol. The healthiest fat is the mono-unsaturated fat found in canola oil, olive oil, nuts and avocado. Omega-3 fat is a type of poly-unsaturated fat that protects the heart. Eat 2-3 servings per week of tuna or salmon which are high in omega-3. Fat has 9 calories per gram, more than two times the calories from carbohydrates and proteins.
| Carbohydrate (grams) | Protein (grams) | Fat (grams) | Calorie | |
|---|---|---|---|---|
Fat-free / Low Fat
(1/2% or 1 %)
|
12
|
8
|
3
|
90
|
Reduced Fat
(2%)
|
12
|
8
|
5
|
120
|
Whole
|
12
|
8
|
8
|
150
|
| Carbohydrate (grams) | Protein (grams) | Fat (grams) | Calorie | |
|---|---|---|---|---|
Very Lean
|
0
|
7
|
1
|
35
|
Lean
|
0
|
7
|
3
|
55
|
Medium Fat
|
0
|
7
|
5
|
75
|
High Fat
|
0
|
7
|
8
|
100
|
| Carbohydrate (grams) | Protein (grams) | Fat (grams) | Calorie | |
|---|---|---|---|---|
Starch
|
15
|
3
|
1
|
80
|
Fruit
|
15
|
-
|
-
|
60
|
Nonstarchy
|
5
|
2
|
-
|
25
|
Common Measurements:
3 tsp = 1 Tbsp
4 Tbsp = 1/4 cup
5 1/3 Tbsp = 1/3 cup
4 oz = 1/2 cup
8 oz = 1 cup
1 cup = 1/2 pint
Adding Flavor with Herbs and Spices:
Herbs and spices bring out the flavor of foods without adding sodium. As a rule, canned and processed foods are higher in sodium than are fresh or plain frozen foods. Try pairing the spices with the foods listed below. Or experiment on your own.
Basil: tomatoes, squash, eggplant, soups, fish, lamb, pizza
Chili Powder: soups, stews, meat sauces, tacos, tufu
Cinnamon: sweet potatoes, pork, lamb, bread, apples, berries
Garlic: tomatoes, soups, pasta sauces, chicken, meats, tofu
Ginger: Fish, chicken, tofu, lamb, stews, bread, fruit desserts
Lemon: soups, artichokes, asparagus, salads, fish, chicken
Onion: salads, soups, stews, fish, chicken, lean meats
Parsley: beans, potatoes, soups, rice, fish, chicken, lean meats
Rosemary: peas, carrots, potatoes, pork, stews, breads, lamb
Sesame: asparagus, broccoli, bok choy, salads, fish, beef, tofu
Thyme: peas, salads, potatoes, soups, stews, breads, chicken
I. Grains / Beans/ Starchy Vegetables
- Choose whole grain foods such as whole-grain bread or crackers, bran cereal, brown rice.
- Choose beans as a good source of fiber.
- Use whole-wheat or other whole-grain flours in cooking and baking.
- Eat more low-fat breads, such as bagels, muffions and pita bread.
- For snacks, try pretzels or crackers (low-fat).
A serving can be: 1 slice bread, 1/2 muffin, pita, bagel, bun, 4 to 6 crackers,1/2 cup cooked pasta, rice, beans, peas, corn; 3/4 dry cereal; 1 small potato
II. Fruits
- Choose whole fruits. Fruit juices contain very little fiber.
- Choose fruits without syrups or sweeteners.
- Choose citrus fruits like oranges or grapefruits.
- Citrus fruits, berries and melons are good sources of Vitamin C.
- Fresh, frozen and dried fruits have about 2 grams of fiber per choice.
* A serving can be: 1 small fresh fruit; 1/2 canned fruit or fruit juice
III. Vegetables
- Choose fresh or frozen vegetables, dark green and deep yellow such as spinach, broccoli, carrots, peppers and chilies.
- Fresh and frozen vegetables have less added salt than canned vegetables.
- Nonstarchy vegetables are good sources of Vitamin C.
* A serving can be: 1 cup raw of vegetables; 1/2 cup cooked; 1/2 cup tomato or vegetable juice.
IV. Milk
- Milk and yogurt are good sources of Calcium and Protein.
- The higher the fat content of milk and yogurt, the greater the amount of saturated fat and cholesterol.
- Choose lower-fat varieties.
For lactose intolerant, choose lactose-reduced or lactose-free.
* A serving can be: 1 cup milk or 1 cup yogurt.
V. Meat
- Choose fish and poultry more often. Remove skin from chicken.
- Select lean cuts of beef, pork or any wild game.
- Trim all visible fat from meat.
- Bake, roast, broil, grill or boil instead of frying.
- Items from the high fat group are high in saturated fat, cholesterol and calories and can raise blood cholesterol levels.
- Limit choices from the high fat group in 3 times/ week.
- Ground beef packages that say 90% lean means the % of Fat not calories.
* A serving can be: 2 to 3 cooked lean meat, poultry or fish; 2 to 3 oz. cheese, 1 egg; 2 tbsp peanut butter.
VII. Fats/Sweets/Alcohol
- Eat less fat. All fats are high in calories.
- Eat less saturated fat. It is found in meat and animal products such as ham, cheese, bacon and butter.
- Nuts and seeds contain small amount of fiber, protein and magnesium.
- Choose unsalted peanuts if blood pressure is concern.
- Choose sweet seldom since they are high in fat and sugar.
- Eat sweets as part of your diet than as extras.
- Limit the amount of alcohol and take it with a meal.
* A serving of fat can be: 1/8 avocado; 1 tbsp cream cheese or salad dressing; 1 tsp butter, oil, mayonaise or 10 peanuts.
* A serving of sweets can be: 1/2 cup of ice cream, 1 cupcake or muffin; or 2 small cookies.
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