Food With Nutrition

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As you know, nutrition is a critical part of your health. What you may not know is that food can also be a source of healing.

The right foods and nutrients can help you manage symptoms, prevent disease, and even treat some illnesses. But it’s important to understand how to use food as medicine so that you don’t waste time or money on treatments that don’t work. That’s where we come in!

[company name] provides you with the latest research on food and nutrition so that you can make informed decisions about what works best for your body.

Food With Nutrition

Close-up of different nutrient-rich foods, such as lean meat, fish, dairy, whole grains, and vegetables and fruits

Choose a diet made of nutrient-rich foods. Nutrient-rich (or nutrient-dense) foods are low in sugar, sodium, starches, and bad fats. They contain a lot of vitamins and minerals and few calories. Your body needs vitamins and minerals, known as micronutrients. They nourish your body and help keep you healthy. They can reduce your risk for chronic diseases. Getting them through food ensures your body can absorb them properly.

Try to eat a variety of foods to get different vitamins and minerals. Foods that naturally are nutrient-rich include fruits and vegetables. Lean meats, fish, whole grains, dairy, legumes, nuts, and seeds also are high in nutrients.

Path to improved health

You may not get all the micronutrients your body needs. Americans tend to eat foods that are high in calories and low in micronutrients. These foods often also contain added sugar, sodium (salt), and saturated or trans fats. This type of diet contributes to weight gain. It can increase your risk of health issues, such as type 2 diabetes and heart disease.

According to the U.S. Department of Agriculture (USDA), American adults may not get enough of the following micronutrients.

NutrientFood sources
CalciumNonfat and low-fat dairy, dairy substitutes, broccoli, dark, leafy greens, and sardines
PotassiumBananas, cantaloupe, raisins, nuts, fish, and spinach and other dark greens
FiberLegumes (dried beans and peas), whole-grain foods and brans, seeds, apples, strawberries, carrots, raspberries, and colorful fruit and vegetables
MagnesiumSpinach, black beans, peas, and almonds
Vitamin AEggs, milk, carrots, sweet potatoes, and cantaloupe
Vitamin COranges, strawberries, tomatoes, kiwi, broccoli, and red and green bell peppers
Vitamin EAvocados, nuts, seeds, whole-grain foods, and spinach and other dark leafy greens

All of the above foods are good choices. Below are suggestions for changing your diet to be more nutrient-rich.

Grains

Whole-grain foods are low in fat. They’re also high in fiber and complex carbohydrates. This helps you feel full longer and prevents overeating. Check the ingredient list for the word “whole.” For example, “whole wheat flour” or “whole oat flour.” Look for products that have at least 3 grams of fiber per serving. Some enriched flours have fiber but are not nutrient-rich.

Choose these foods:

  • Rolled or steel cut oats
  • Whole-wheat pasta
  • Whole-wheat tortillas
  • Whole-grain (wheat or rye) crackers, breads, and rolls
  • Brown or wild rice
  • Barley, quinoa, buckwheat, whole corn, and cracked wheat

Fruits and vegetables

Fruits and vegetables naturally are low in fat. They add nutrients, flavor, and variety to your diet. Look for colorful fruits and vegetables, especially orange and dark green.

Choose these foods:

  • Broccoli, cauliflower, and Brussels sprouts
  • Leafy greens, such as chard, cabbage, romaine, and bok choy
  • Dark, leafy greens, such as spinach and kale
  • Squash, carrots, sweet potatoes, turnips, and pumpkin
  • Snap peas, green beans, bell peppers, and asparagus
  • Apples, plums, mangos, papaya, pineapple, and bananas
  • Blueberries, strawberries, cherries, pomegranates, and grapes
  • Citrus fruits, such as grapefruits and oranges
  • Peaches, pears, and melons
  • Tomatoes and avocados

Meat, poultry, fish, and beans

Beef, pork, veal, and lamb

Choose low-fat, lean cuts of meat. Look for the words “round,” “loin,” or “leg” in their names. Trim outside fat before cooking. Trim any inside, separable fat before eating. Baking, broiling, and roasting are the healthiest ways to prepare these meats. Limit how often you eat beef, pork, veal, and lamb. Even lean cuts contain more fat and cholesterol compared to other protein sources.

Poultry

Chicken breasts are a good cut of poultry. They are low in fat and high in protein. Remove skin and outside fat before cooking. Baking, broiling, grilling, and roasting are the healthiest ways to prepare poultry.

Fish

Fresh fish and shellfish should be damp and clear in color. They should smell clean and have a firm, springy flesh. If fresh fish isn’t available, choose frozen or low-salt canned fish. Wild-caught oily fish are the best sources of omega-3 fatty acids. This includes salmon, tuna, mackerel, and sardines. Poaching, steaming, baking, and broiling are the healthiest ways to prepare fish.

Beans and other non-meat sources

Non-meat sources of protein also can be nutrient-rich. Try a serving of beans, peanut butter, other nuts, or seeds.

Choose these foods:

  • Lean cuts of beef, pork, veal, and lamb
  • Turkey bacon
  • Ground chicken or turkey
  • Wild-caught salmon and other oily fish
  • Haddock and other white fish
  • Wild-caught tuna (canned or fresh)
  • Shrimp, mussels, scallops, and lobster (without added fat)
  • Legumes, such as beans, lentils, and chickpeas
  • Seeds and nuts, including nut butters

 Dairy and dairy substitutes

Choose skim milk, low-fat milk, or enriched milk substitutes. Try replacing cream with evaporated skim milk in recipes and coffee. Choose low-fat or fat-free cheeses.

Choose these foods:

  • Low-fat, skim, nut, or enriched milk, like soy or rice
  • Skim ricotta cheese in place of cream cheese
  • Low-fat cottage cheese
  • String cheese
  • Plain nonfat yogurt in place of sour cream

Things to consider

Most nutrient-rich foods are found in the perimeter (outer circle) of the grocery store. The amount of nutrient-rich foods you should eat depends on your daily calorie needs. USDA’s website ChooseMyPlate.gov offers nutrition information for adults and children.

nutrition food for kids

Nutrition for kids: Guidelines for a healthy diet

You want your child to eat healthy foods, but do you know which nutrients are necessary and in what amounts? Here’s a quick overview.By Mayo Clinic Staff

Introduction

Nutrition for kids is based on the same principles as nutrition for adults. Everyone needs the same types of nutrients — such as vitamins, minerals, carbohydrates, protein and fat. Children, however, need different amounts of specific nutrients at different ages.

So what’s the best formula to fuel your child’s growth and development? Check out these nutrition basics for girls and boys at various ages, based on the latest Dietary Guidelines for Americans.

Consider these nutrient-dense foods:

  • Protein. Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.
  • Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather than fruit juice. If your child drinks juice, make sure it’s 100 percent juice without added sugars and limit his or her servings. Look for canned fruit that says it’s light or packed in its own juice, meaning it’s low in added sugar. Keep in mind that one-quarter cup of dried fruit counts as one cup-equivalent of fruit. When consumed in excess, dried fruits can contribute extra calories.
  • Vegetables. Serve a variety of fresh, canned, frozen or dried vegetables. Aim to provide a variety of vegetables, including dark green, red and orange, beans and peas, starchy and others, each week. When selecting canned or frozen vegetables, look for options lower in sodium.
  • Grains. Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice. Limit refined grains such as white bread, pasta and rice.
  • Dairy. Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.

Aim to limit your child’s calories from:

  • Added sugar. Limit added sugars. Naturally occurring sugars, such as those in fruit and milk, are not added sugars. Examples of added sugars include brown sugar, corn sweetener, corn syrup, honey and others. Check nutrition labels. Choose cereals with minimal added sugars. Avoid drinks with added sugars such as soda and sports and energy drinks.
  • Saturated and trans fats. Limit saturated fats — fats that mainly come from animal sources of food, such as red meat, poultry and full-fat dairy products. Look for ways to replace saturated fats with vegetable and nut oils, which provide essential fatty acids and vitamin E. Healthier fats are also naturally present in olives, nuts, avocados and seafood. Limit trans fats by avoiding foods that contain partially hydrogenated oil.
  • Sodium. Most children in the U.S. have too much sodium in their daily diets. Encourage snacking on fruits and vegetables instead of chips and cookies. Check nutrition labels and look for product low in sodium.

If you have questions about nutrition for kids or specific concerns about your child’s diet, talk to your child’s doctor or a registered dietitian.

Calories1,000-1,400, depending on growth and activity level
Protein2-4 ounces
Fruits1-1.5 cups
Vegetables1-1.5 cups
Grains3-5 ounces
Dairy2-2.5 cups
Calories1,000-1,600, depending on growth and activity level
Protein2-5 ounces
Fruits1-1.5 cups
Vegetables1-2 cups
Grains3-5 ounces
Dairy2-2.5 cups
Calories1,200-1,800, depending on growth and activity level
Protein3-5 ounces
Fruits1-1.5 cups
Vegetables1.5-2.5 cups
Grains4-6 ounces
Dairy2.5 cups
Calories1,200-2,000, depending on growth and activity level
Protein3-5.5 ounces
Fruits1-2 cups
Vegetables1.5-2.5 cups
Grains4-6 ounces
Dairy2.5 cups
Calories1,400-2,200, depending on growth and activity level
Protein4-6 ounces
Fruits1.5-2 cups
Vegetables1.5-3 cups
Grains5-7 ounces
Dairy3 cups
Calories1,600-2,600, depending on growth and activity level
Protein5-6.5 ounces
Fruits1.5-2 cups
Vegetables2-3.5 cups
Grains5-9 ounces
Dairy3 cups
Calories1,800-2,400, depending on growth and activity level
Protein5-6.5 ounces
Fruits1.5-2 cups
Vegetables2.5-3 cups
Grains6-8 ounces
Dairy3 cups
Calories2,000-3,200, depending on growth and activity level
Protein5.5-7 ounces
Fruits2-2.5 cups
Vegetables2.5-4 cups
Grains6-10 ounces
Dairy3 cups

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