What Is the Food Guide Pyramid?

Everyone has heard about the importance of following a balanced diet, but
how do you know what the right balance is? The goal of a balanced diet is to
consume an appropriate amount of calories, carbohydrates, protein, fat,
vitamins, minerals, and water. Food can be divided into food groups according
to its calorie and nutrient content. This means that you can consume any food
within a food group and get a similar amount of nutrients. The amount of
calories will depend on the amount that you consume.

 Food guides have been categorizing foods into food grou1916 Caroline
Hunt buying guide: five food groups were milk and meat; cereals;

vegetables and fruits; fats and fat foods; and sugars and sugary foods

 1930's H.K. Stiebeling buying guide: 12 food groups were milk; lean

meat, poultry and fish; dry mature beans, peas, and nuts; eggs; flours and

cereals; leafy green and yellow vegetables; potatoes and sweet potatoes;

other vegetables and fruit; tomatoes and citrus; butter; other fats; and sugars

 1940's Basic Seven foundation diet: seven food groups were milk and

milk products; meat, poultry, fish, eggs, dried beans, peas and nuts; bread,

flour, and cereals; leafy green and yellow vegetables; potatoes and other fruit

and vegetables; citrus, tomato, cabbage, and salad greens; and butter-fortified

margarine

 1956-1970's Basic Four foundation diet: milk group; meat group; bread

and cereal; and vegetable-fruit group

 1979 Hassle-Free foundation diet: five food groups were milk-cheese

group; meat, poultry, fish, and beans group; bread-cereal group; vegetable-

fruit group; and fats, sweets, and alcohol group

  1984 to present Food Guide Pyramid: six food groups were milk, yogurt,

and cheese; meat, poultry, fish, eggs, dry beans, and nuts; breads, cereals,

rice, and pasta; vegetables; fruit; and fats, oils, and sweets

Another feature of the MyPyramid Plan is the food-gallery section. This section
provides images of the serving sizes of foods in each of the food groups. Many people
complain about serving sizes being too small. Serving size is a standard unit of
measurement, not the amount that you are supposed to consume. The amount, or
number of servings that you consume, is your portion. For example, if the serving size
for pasta is ½ cup and you consume 2 cups, that means that your portion is 2 cups and
you consumed 4 servings.

The food guides have been separating food into food groups for nearly a century. The
current Food Guide Pyramid still emphasizes eating a balanced diet with foods from
each of the food groups, but with today's version of the plan, you can get a
personalized plan instead of just general recommendations. This is everyone's chance
to learn how to eat a well-balanced diet.

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What Is the Most Important Thing to Read on
Food Labels?
The next time that you are about to decide what to eat remember that "it's what's
inside that counts." You can take a look inside by reading what is on the outside, or
the food label. The food label, or nutrition facts label, is your best source of
information for what you are feeding your body. Before you can use it, you have to
know how to read it, so let's "digest" the food label.

The food label provides information about

 serving size,

 calories,

 calories from fat,

 total fat,

 saturated fat,

 monounsaturated fat,

 polyunsaturated fat,

 trans fat,
 cholesterol,

 sodium,

 total carbohydrates,

 dietary fiber,

 sugars,

 protein,

 vitamins, and

 minerals.
 The most important thing to read on the food label is the very first line. The serving
size that is listed is what all of the rest of the information is based upon. For example,
if you were looking at a label for cookies and the serving size was two cookies, all of
the nutrition information on the label would be based on the consumption of two
cookies. When you consume more than two cookies, you need to increase the
numbers based on how many servings you consume. For example, if there are 100
calories in two cookies, and you consume six cookies, you would be consuming 300
calories.

The information listed below the serving size is listed in grams and percentages. You
will learn how to interpret the grams for each nutrient later on in the article. In an
attempt to help people determine if the food will reach their nutritional needs, the
FDA developed a set of generic standards called Daily Values. You will only find
Daily Values listed on food labels. The standard DRIs could not be used because they
vary by gender and age, so they are too specific for a food label. The limitation of the
Daily Values is that they are based on a 2,000-calorie diet. This means that the
percentages are only relevant to someone who is consuming 2,000 calories. For
everyone else, these percentages will either be too high or too low. For this reason, it's
best to focus on grams and ingredients.

What Determines Your Calorie Needs?

  Share Your Story

You may sometimes count them, cut them, or curse them, but you always need to
consume them. Calories provide the energy that our bodies need to function and keep
us moving. The food that we eat and the beverages that we drink provide calories. The
activities we do use calories.

Your sources of calories comes from three of the essential nutrients: carbohydrates,
protein, and fat. Each of these nutrients has a set number of calories:

 1 gram of carbohydrates = 4 calories

 1 gram of protein = 4 calories

 1 gram of fat = 9 calories

You may also get calories from alcohol.

  1 gram of alcohol has 7 calories

You maintain your weight by consuming the right amount of calories, gain weight
with larger amounts, and lose weight with a lesser amount. Your calorie needs are
determined by your age, height, weight, gender, and activity level. You can use the
Harris-Benedict Equation or the Mifflin-St. Jeor equation to calculate the number of
maintenance calories you require. The Mifflin-St. Jeor calculation is best for someone
who is overweight or obese. Once you know how many calories you need to maintain
your weight, you can determine what it will take to lose or gain weight. When you go
above or below your maintenance calories by 3,500 calories, you will either gain or
lose 1 pound. For example, if you consumed an extra 500 calories per day, you would
gain 1 pound in a week (500 x 7 = 3,500). The same is true for weight loss. This is
why every calorie counts when it comes to your weight.

The FDA and United States Department of Agriculture (USDA) regulations require
that ingredients be listed in order of their predominance in a food. This means that the
ingredient used in the highest amounts will be listed first. This poses a problem when
a perceived unhealthy ingredient was the predominant ingredient. For example, when
people see sugar as the first ingredient in a cereal, they may be more likely to consider
it unhealthy. The way that food manufacturers have gotten around this is to use
different sources of sugar in smaller quantities. For example, a food containing 1 cup
of sugar may have to have the sugar listed as the first ingredient, but smaller amounts
of different sources of sugar could be listed throughout the ingredients.
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What Are Carbohydrates?

The emergence of low-carbohydrate diets has resulted in confusion over whether
carbohydrates are good or bad. Carbohydrates are one of the six essential nutrients.
This means that they are essential for your health, so there is no way that omitting
them from your diet would be beneficial. An excess intake of any nutrient will cause
weight gain. The key is to consume the appropriate sources and amounts of
carbohydrates.

Carbohydrates are the primary source of fuel for your body. Your red blood cells and
most parts of your brain derive all of their energy from carbohydrates. An adequate
consumption of carbohydrates also allows your body to use protein and fat for their
necessary requirements, it prevents ketosis, it provides fiber, and it's the source of
sweetness in your foods.

Carbohydrates are all made up of carbon, hydrogen, and oxygen, but they are not
equal in terms of their nutritional value. This is where the concept of good and bad
carbohydrates probably began. Based on the structure, carbohydrates are divided into
two categories:

1. Simple carbohydrates

 Monosaccharide
o Fructose (fruit sugar)

o Glucose (blood sugar)

o Galactose (part of milk sugar)

 Disaccharide: two monosaccharides combined

o Sucrose: a combination of fructose and glucose (table sugar)

o Maltose: a combination of glucose and glucose

o Lactose: a combination of galactose and glucose (milk sugar)

2. Complex carbohydrates

 Polysaccharide: a combination of thousands of glucose units (starch, glycogen,

fiber)

Ultimately, all of these carbohydrates are broken down and converted into glucose.
Complex carbohydrates take longer to digest and provide fiber, so they are the best
source of carbohydrates. This does not mean that fruit or milk is not a healthy source.
The skin and the seeds in the fruit are sources of fiber, so they contain both simple and
complex carbohydrates. Milk sugar has been shown to enhance calcium absorption,
making it an asset to your health. Again, the quantity consumed is going to be the key.

Contrary to what many people believe, carbohydrates are found in the majority of the
food groups. They are found in

 grains,

 fruits,

 milk/yogurt, and
  vegetables.

The following are Dietary Guidelines for carbohydrate consumption:

 Choose fiber-rich fruits, vegetables, and whole grains often.

 Choose and prepare foods and beverages with little added sugars or caloric

sweeteners, such as amounts suggested by the USDA Food Guide and the

DASH Eating Plan.

 Reduce the incidence of dental caries by practicing good oral hygiene and
consuming sugar-and starch-containing foods and beverages less frequently.

The following are Dietary Reference Intakes for carbohydrate consumption:

 Adults and children should get 45%-65% of their calories from carbohydrates.

 Added sugars should comprise no more than 25% of total calories consumed.

Added sugars are those incorporated into foods and beverages during

production which usually provide insignificant amounts of vitamins, minerals,

or other essential nutrients. Major sources include soft drinks, fruit drinks,

pastries, candy, and other sweets.

 The recommended intake for total fiber for adults 50 years and younger is set

at 38 grams for men and 25 grams for women, while for men and women over

50 it is 30 and 21 grams per day, respectively, due to decreased food

consumption.

The final verdict on carbohydrates is that you absolutely need them as part of your
diet. You want your sources to be from vegetables, fresh fruit, whole wheat grains,
and dairy products. You want to avoid foods with added sugar. Your calorie
consumption will control your weight, and your balance of nutrients will influence
your health.
What Are Proteins?
Protein is one nutrient that fad diets have never dared to recommend omitting from
your diet. A deficiency of this nutrient can result in death. As with the other essential
nutrients, we need a set amount of protein for optimal health, and going above that
can cause problems.

Protein has numerous functions in the body:

 Regulates and maintains body functions: blood clotting, fluid balance, and

enzyme and hormone production

 Supports growth and maintenance: hair, skin, nails, and cells

 Builds antibodies necessary for your immune system

 Provides energy

Protein deficiencies are referred to as protein-energy malnutrition (PEM). The two

PEM diseases are

 kwashiorkor, which occurs when a diet has a marginal amount of calories and

an insufficient amount of protein; and

 marasmus, which occurs when a diet has an insufficient amount of calories

and protein.

Amino acids are the building blocks for protein. A strand of amino acids that make up
a protein may contain up to 20 different amino acids. They are made up of carbon,
hydrogen, oxygen, and nitrogen. There are essential and nonessential amino acids.
You have to consume the essential ones, while the nonessential ones can be made by
other amino acids when there is a sufficient amount in your diet. A source of protein
that contains all of the essential amino acids is considered a complete protein. Animal
proteins (meat, poultry, seafood, and eggs) fall into this category. The incomplete
proteins (vegetables, grains, and nuts) can become complete when they are combined.
Examples of this are
  beans and rice,

 peanut butter and bread, and

 cereal and milk.

The following are Dietary Reference Intakes for protein consumption:

 Adults and children should get 10%-35% of their calories from protein.

 Using new data, the report reaffirms previously established recommended

levels of protein intake, which is 0.8 grams per kilogram of body weight for
adults; however, recommended levels are increased during pregnancy.

Your body does not store protein the way that it stores carbohydrates and fats. This
means that your diet is the critical source for this essential nutrient. More is not better,
so there is no need to go above the recommendations. In fact, research has shown that
very high protein diets can lead to increased calcium loss and weakened bones. Be
sure to add a protein source to each meal to curb your hunger and keep you healthy.

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What Are Fats?

Dietary fat does not equal body fat. There is a huge misconception that fat in the diet
will always lead to weight gain. As mentioned previously, excess calories are
responsible for weight gain, not any one nutrient. Dietary fat is essential for our health
and should be a part of everyone's diet.

Dietary fat is required for

 energy: Fat is the most concentrated source of calories in the diet, providing 9

calories per gram compared with 4 calories per gram from either

carbohydrates or protein;

 transport of fat-soluble vitamins: A, D, E, and K and carotenoids;

 maintenance of healthy skin;

 regulation of cholesterol metabolism; and

  precursor of prostaglandins (hormone-like substances that regulate many

body functions).

Fat is composed of the same three elements as carbohydrates: carbon, hydrogen, and
oxygen. The fat that we consume is primarily in the source of triglycerides. This
means that there are three fatty acids combined with a glycerol backbone. These fatty
acids are

 monounsaturated: olive oil, olives, peanut oil, canola oil, avocado, and nuts;

 polyunsaturated: safflower oil, sunflower oil, corn oil, fish, flaxseeds, and

walnuts; and

 saturated: butter, lard, red meat, poultry skin, whole milk, coconut oil, and

palm oil.

Each triglyceride will have varying levels of each one of these fatty acids. The ones
that have a higher percentage of monounsaturated and polyunsaturated fats are
considered the healthiest sources. Some examples are

 olive oil: 15% saturated fat, 10% polyunsaturated fat, and 75%

monounsaturated fat;

 flaxseed oil: 9% saturated fat, 73% polyunsaturated fat, and 18%

monounsaturated fat.

Along with these fatty acids, there are also trans fats and cholesterol in your diet.
Trans fat can be found in some margarines, vegetable shortenings, cookies, crackers,
snack foods, and other foods made with or fried in partially hydrogenated oils. Unlike
other fats, the majority of trans fat is formed when food manufacturers turn liquid oils
into solid fats. A small amount of trans fat is found naturally, primarily in some
animal-based foods.

Trans fat has been found to be the most dangerous for our health. It's so dangerous
that the guidelines are not to consume any in your diet. Recently, trans fat has been
added to the food labels so that you can now determine if there is any present in the
food. The one limitation is that you will only see foods with over 0.5 grams of trans
fat per serving list any trans fat on their label. This means that if the serving size is
two cookies and there is .4 grams of trans fat in two cookies, the trans fat content will
be listed as 0 grams. However, if you eat eight cookies, you will actually be
consuming 1.6 grams of trans fat. The way to determine if there is any trans fat
present is to read the list of ingredients and look for hydrogenated or partially
hydrogenated oil.

The cholesterol in your blood comes from your liver and your diet. The dietary
sources are animal foods like meat, poultry, fish, and dairy products. The reason our
livers produce cholesterol is because our body needs it. Cholesterol is used for
producing cell membranes and some hormones, and serves other needed bodily
functions.

The effects that dietary fat has on your blood cholesterol levels will help you choose
which ones to consume. According to the American Heart Association, LDL (low-
density lipoprotein) is the "bad" cholesterol because when too much of it circulates in
the blood, it can slowly build up in the walls of the arteries that feed the heart and
brain. HDL (high-density lipoprotein) is the "good" cholesterol because it helps
remove "bad" cholesterol from arteries and prevent blockage. The goal is to have a

 total blood cholesterol less than 200 mg/dL;

 LDL less than 100 mg/dL; and

 HDL greater than 40 mg/dL for men and 50 mg/dL for women.

While some fats can harm your health, there are fats that are essential for optimal
health. The essential fatty acids are the polyunsaturated fats omega-3 and omega-6
fatty acids. You need to consume these because your body cannot produce them. We
need an equal amount of each of these fats. The typical American diet has an
abundance of omega-6 fatty acids with a limited amount of omega-3 fatty acids. On
average, Americans consume 11 to 30 times more omega-6 fatty acids than omega-3
fatty acids. Research has shown that omega-3 fatty acids can reduce blood triglyceride
levels, reduce blood pressure, improve morning stiffness and joint tenderness
in rheumatoid arthritis, protect the heart in people who have had a heart attack,
decrease the risk of stroke, reduce the risk of atherosclerosis, and possibly have an
impact on depression. The dietary sources of omega-3 fatty acids are mackerel, lake
trout, herring, sardines, albacore tuna, and salmon.

What Are the Dietary Guidelines for Fat?

The following are Dietary Guidelines for fat:

 Consume less than 10% of calories from saturated fatty acids and less than

300 mg/day of cholesterol, and keep trans fatty acid consumption as low as

possible.

 Keep total fat intake between 20%-35% of calories, with most fats coming

from sources of polyunsaturated and monounsaturated fatty acids, such as

fish, nuts, and vegetable oils.

 When selecting and preparing meat, poultry, dry beans, and milk or milk

products, make choices that are lean, low-fat, or fat-free.

 Limit intake of fats and oils high in saturated and/or trans fatty acids, and

choose products low in such fats and oils.

The following are Dietary Reference Intakes for fat consumption:

 Adults should get 20%-35% of their calories from fat.

 Infants and younger children should get 25%-40% of calories from fat.

 The report doesn't set maximum levels for saturated fat, cholesterol, or trans
fatty acids, as increased risk exists at levels above zero; however, the

recommendation is to eat as little as possible while consuming a diet adequate

in important other essential nutrients.

 Recommendations are made for linoleic acid (an omega-6 fatty acid) and for

alpha-linoleic acid (an omega-3 fatty acid).

Dietary fat is a necessary nutrient in our diet. Many people have turned to fat-free
products, assuming that they are healthier, but this is not always the case. Fat-free
products are often high in sugar. You may find that you actually need to increase the
amount of fat that you consume. You will need to cut back on another nutrient to
avoid going above your calorie needs. It is also important to focus on the kinds of fat
that you are consuming. Making the change from consumption of saturated and trans
fat to monounsaturated and polyunsaturated fats could be lifesaving.

What Are Fat-Soluble Vitamins?

Vitamins are needed in small quantities to perform invaluable functions. They are
required for normal function, growth, and maintenance of body tissues. Without a
sufficient quantity of any vitamin, a deficiency will occur with a subsequent decline in
health. Fortunately, a balanced diet is often sufficient enough to meet your needs.

Vitamins fall into two classes: fat-soluble and water-soluble. Their solubility will
determine how the vitamin is absorbed and transported by the bloodstream, whether
or not it can be stored in the body, and how easily it can be lost from the body.
Requirements for each of the vitamins are based on age, gender, pregnancy, and
lactation.

The fat-soluble vitamins are A, D, E, and K. Adequate absorption of these vitamins is

dependent on efficient fat intake and absorption. Except for vitamin K, fat-soluble
vitamins are not easily excreted from the body, so they can be toxic at excessive
levels. The only way to reach toxic levels would be through taking supplements, not
through your diet. This is another case when balance is the key, and excessive
amounts can cause harm.

Vitamin A is abundant in our food supply, so there is little risk of a deficiency. It is
needed for regulation of the immune system, vision, reproduction, bone growth, cell
division, and cell differentiation. A deficiency will result in night blindness and a
decreased immune system, resulting in a decrease in the ability to fight infections.
This can occur from an inadequate diet, chronic diarrhea, and an excess intake of
alcohol. Dietary sources of vitamin A include

 whole eggs,

 milk,

 liver,

 fortified cereals,

 sweet potatoes,
  cooked spinach,

 fresh mango,

 cooked acorn squash,

 cooked kale,

 cooked broccoli, and

 margarine.

Vitamin D is supplied by our diet and sunlight. Exposure to ultraviolet (UV) rays
from the sun can trigger the production of vitamin D in our body. The amount of sun
needed will depend on your skin color, age, the time of the day, season, and
geographic location. Experts have recommended that you expose your hands, face,
and arms two to three times a week for about 10 to 15 minutes without sunscreen.

Vitamin D is needed for healthy bones by maintaining normal blood levels of calcium
and phosphorus and for maintenance of a healthy immune system. A deficiency in
children can result in rickets, and a deficiency in adults can cause osteomalacia. An
inadequate diet, limited exposure to sunlight, and malabsorption can cause the
deficiency. Dietary sources of vitamin D are

 cod liver oil,

 baked herring,

 salmon,

 canned tuna in oil,

 sardines in oil,

 milk,

 fortified cereals, and

 whole eggs.

Vitamin E has been shown to have a wide array of health benefits, including
prevention of stroke, diabetes, cancer, heart disease, arthritis, cataracts and improved
immune function. With all of the functions that vitamin E has, a deficiency of it can
result in numerous health problems. Fortunately, vitamin E deficiencies are rare in this
country. Dietary sources of vitamin E are

 almonds,

 sunflower seeds,

 sunflower oil,

 wheat germ,

 peanut butter,

 avocado,

 hazelnuts,

 broccoli, and

 kiwi.

Without vitamin K, your blood would not clot, so it is essential for everyone. Vitamin
K is also needed for bone proteins. Some vitamin K can be made in the intestines.
When people take antibiotics that kill the beneficial and harmful bacteria in the
intestines, it puts them at risk for a vitamin K deficiency. Dietary sources of vitamin K
include

 kale,

 spinach,

 turnip greens,

 collards,

 Swiss chard,

 parsley,

 mustard greens, and

 Brussels sprouts.

What Are Water-Soluble Vitamins?

The water-soluble vitamins are B and C. Their solubility means that they can leech
into water that they are washed, stored, and cooked in and can be excreted in the
urine. They are associated with some of the most well-known deficiency diseases.
When consumed in adequate amounts, they play an essential role in our health.

There are numerous B vitamins. Each one of them facilitates energy release in every
cell, so a deficiency affects the entire body. Fortunately, deficiencies are rare when a
diet is well balanced. These are the various B vitamins:

 Thiamin: Also known as vitamin B1, thiamin is involved in nervous-system and

muscle functioning, the flow of electrolytes in and out of nerve and muscle

cells, carbohydrate metabolism, and the production of hydrochloric acid. Very

little thiamin is stored in the body, so depletion can occur in a little as 14 days.

Chronic alcohol intake and an inadequate diet can lead to a thiamin

deficiency. Beriberi is the deficiency disease for thiamin. Sources of thiamin

are pork chops, sunflower seeds, green peas, baked potatoes, and enriched

and whole grain cereals and pastas.

 Riboflavin: This B vitamin also plays a role in energy metabolism. It has similar

function and sources as thiamin, so a deficiency in one usually means a

deficiency in the other. Additional sources of riboflavin are milk and milk

products and beef liver.

 Niacin: Along with its role in energy metabolism, niacin is also responsible for

the synthesis and breakdown of fatty acids. Pellagra is the deficiency disease

for niacin. Because the primary source of niacin is dairy products, poultry, fish,

lean meats, nuts, and eggs, deficiencies can be found among the poor as well

as in alcoholics.
  Folate: This vitamin became a mandatory addition to certain foods due to its

role in producing and maintaining new cells. The folate fortification project

was implemented for the protection of developing fetuses. A folate deficiency

in a woman who is pregnant can cause neural tube defects that result in

malformations of the spine (spina bifida), skull, and brain (anencephaly). Since

the fortification of foods with folate began, the incidence of these defects has

declined. Dietary sources of folate are fortified cereals, beef liver, pinto beans,
lentils, spinach, asparagus, avocados, and broccoli.

 Vitamin B12: Like folate, vitamin B12 is needed for producing and maintaining

new cells. It is also needed to maintain the sheaths that surround and protect

nerve fibers. An inadequate amount of B12 causes pernicious anemia. Signs of

vitamin B12 deficiency are fatigue, weakness, constipation, loss of

appetite, weight loss, and numbness and tingling in the hands and feet. An

excess intake of folate can mask the symptoms of B12 deficiency, so it's

important to have your levels checked by a blood test, especially if you

consume a vegetarian diet. Vitamin B12 is found in animal products like trout,

salmon, beef, and dairy foods. There are fortified cereals that provide B12 as

well. Doctors do not routinely check vitamin B12 levels.

Vitamin C is needed to form collagen in bones, cartilage, muscle, and blood vessels,
and aids in the absorption of iron. Vitamin C deficiency was discovered in sailors
more than 200 years ago. This deficiency, later called scurvy, was killing sailors who
stayed out on the sea for long voyages. Initial symptoms of scurvy in adults may
include loss of appetite, diarrhea, shortness of breath, weakness, and fever, followed
by irritability, depression, leg pain, pseudoparalysis, swelling over long bones of the
body, anemia, paleness, poor wound healing, corkscrew hair, dry eyes, skin
thickening (hyperkeratosis), and bleeding (particularly gum bleeding, bleeding behind
the eyes causing prominence, bleeding at the joints of the ribs and sternum causing
discoloration under the skin of the chest, skin bruising, or blood in the urine or stool).
Scurvy can now be prevented with an adequate diet. Dietary sources of vitamin C
include fruits and vegetables, particularly citrus fruits such as oranges, limes, and
lemons.

What Are Minerals?

Minerals are another component in a healthy diet. There are two categories of
minerals: major minerals and trace minerals. The difference between each of these is
the amount that is needed each day. The major minerals are calcium, phosphorus,
magnesium, sodium, potassium, chloride, and sulfur. The trace minerals are iodine,
iron, zinc, selenium, fluoride, chromium, and copper.

The primary functions and sources of the major minerals are

 Calcium: The primary mineral in bones and teeth is also needed for normal

muscle contraction and relaxation, nerve functioning, and blood clotting. The

dietary sources are milk and milk products, oysters, small fish, tofu, greens,

and legumes.

 Phosphorus: This mineral makes up about 1% of your body weight. It is

needed for bone and tooth strength, and it plays an important role in the

body's utilization of carbohydrates and fats and in the synthesis of protein and
in the maintenance and repair of cells and tissues. The dietary sources are

dairy products and meat.

 Magnesium: This is required for nerve and heart function, bone strength, and

to maintain a healthy immune system. The dietary sources are halibut, nuts,

spinach, cereal, oatmeal, potato, peanut butter, and yogurt.

 Sodium: This is critical for nerve impulse transmission and helps to maintain

cells' normal fluid balance. The guidelines for sodium consumption are to
 consume less than 2,300 mg (approximately 1 tsp of salt) of sodium per day

and to choose and prepare foods with little salt. At the same time, consume

potassium-rich foods, such as fruits and vegetables.

 Potassium: This is essential for the body's growth and maintenance and the

contraction of muscles. It's also necessary to maintain a normal fluid balance

between the cells and body fluids. Dietary sources are potato with the skin,

prunes, raisins, lima beans, orange juice, tomato juice, acorn squash, bananas,
spinach, and sunflower seeds.

 Chloride: Chloride is a part of the hydrochloric acid in the stomach that is

necessary for proper digestion. The dietary sources are salt and processed

foods.

 Sulfur: This is the only mineral that aids in drug detoxification. The dietary

sources are all protein-containing foods.

The primary functions and sources of the trace minerals are

 Iodine: This mineral is a component of thyroid hormones. The dietary sources

are iodized salt, seafood, and dairy products.

 Iron: Iron deficiency is considered the number-one nutritional disorder in the

world. It is needed to make hemoglobin, which is used to carry oxygen in the

blood. When oxygen can't get to the cells, the symptoms will be fatigue, poor

work performance, and decreased immunity. The dietary sources are liver,

oysters, beef, turkey, chicken, and tuna.

 Zinc: This mineral is involved in normal growth and development, it's needed

for a healthy immune system, it helps maintain your sense of taste and smell,
 and it is needed for wound healing. The dietary sources are seafood, meat,

poultry, and whole grains.

 Fluoride: Pick up your toothpaste and you will see that it contains fluoride. The

reason for this is because it increases resistance of tooth enamel to dental

caries. Water is also fluoridated for this reason.

 Chromium: This mineral enhances the action of insulin. It also appears to be

involved in carbohydrate, protein, and fat metabolism. Dietary sources are

meat, unrefined grains, broccoli, garlic, and basil.

 Copper: Copper aids in forming hemoglobin, which is needed to carry oxygen

to the cells. It is also involved in protein metabolism and hormone synthesis.

The dietary sources are liver, cocoa, beans, nuts, whole grains, and dried

fruits.

I want to conclude with a very important point. The goal isn't to go for "perfection"
with your diet. The goal is to make some changes to what you are currently doing and
continue to add and remove things as you go. There are not "good" and "bad" foods.
Each food can fit into your diet, but the frequency and quantity may need to be
altered. Think of foods as "everyday" foods and "sometimes" foods, and go for lots of
color and a balance of foods from each of the food groups. Remember, eating is a
social, enjoyable activity that can be both fun and healthy. Bon appétit.

Where Can You Find More Information on Diet

and Nutrition?
Dietary Guidelines for Americans
http://www.health.gov/dietaryguidelines/

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Reviewed on 3/24/2020
References

PATIENT COMMENTS & REVIEWS

 Diet and Nutrition - Guidelines

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