Tuesday, May 31, 2011

Weight Loss (Reducing) Diet Food Selection Guide


Foods Allowed for a Healthy Weight Loss (Reducing) Diet


Carbohydrate-rich Foods

  • Unrefined cereals 
  • Unpolished rice 
  • Whole wheat bread
  • Corn 
  • Root crops

Note: Eat within the allowed number of exchanges


Protein-rich Foods

For Vegetarians

  • Preferably legumes, nuts, grains

For Non-Vegetarians

  • Fish, poultry, veal

Vegetables

  • All, preferably leafy and watery vegetables like sweet potato (camote) tops, swamp cabbage (kangkong), spinach, cabbage, cucumber, eggplant, radish, horse radish (malunggay) leaves, Chinese cabbage (pechay), mustard, chayote, green papaya, sponge gourd (patola), bamboo shoots, tomatoes, parsley, broccoli, lettuce, bottle gourd (upo).

Fruits

  • All, within the allowance

Beverages

  • Unsweetened juices
  • Low fat milk

Desserts

  • Fresh fruits for desserts

Fat-rich Foods

  • Vegetable oil just enough for frying and sautéing

Foods NOT Allowed


Carbohydrate-rich Foods

  • Sweet baked products 
  • Sweetened cereals 
  • Sweetened root crops 
  • Excess of allowance

Protein-rich Foods

  • Pork and fatty meats

Fruits and vegetables

  • None

Beverages

  • Soft drinks 
  • Chocolate drinks 
  • Milk shakes 
  • Alcoholic beverages
  • Sweetened juices 
  • Coffee, tea

Desserts

  • Cakes 
  • Pies 
  • Ice cream 
  • Candies, chocolates 
  • Icing 
  • Sweetened desserts 
  • Sweet preserves 
  • Canned fruits 
  • Native cakes

Fat-rich Foods

  • Animal fats 
  • Lard, butter 
  • Animal skin 
  • French fries 
  • Fried chips 
  • Animal skin cracker (chicharon)

Note: For more Tips on Healthy Weight Loss (Reducing) Diet See Weight Loss (Reducing) Diet and Tips




 
Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.140 © 2003 Philippine Publishing House ISBN 971-581-013-6

Low-Salt Diet Food Selection Guide


Foods Allowed for a Healthy Low-Salt Diet


All Fresh Foods

  • Fruits
  • Vegetables, salad or cooked with little salt
  • Protein-rich foods cooked with little table salt

Note: Maximum allowance is ½ teaspoon table salt per day


Foods NOT Allowed


Instant Foods

  • Noodles, pasta, entrée, cereals

Table Salt

  • Iodized salt, garlic salt, onion salt (unless computed)

Sauces

  • Fish sauce (patis), Soy sauce (toyo)
  • Small fish, salted and fermented (bagoong na isda), small shrimp (alamang) sauce
  • Barbecue sauce, catsup, oyster sauce

Processed, Salted, Smoked, Canned Foods

  • Big dried salted fish usually cut in half (daing), small dried salted fish (tuyo), anchovy (dilis), smoked fish (tinapa)
  • Sausage (longanisa), tocino, bacon, ham, luncheon meats (processed and cured meats)
  • Salted eggs
  • Canned soups, packed soups
  • Commercially-frozen lima beans, peas, hominy (binatog)
  • Pickles
  • Pickled papaya (atsara)
  • Cheese
  • Sauerkraut

Leavening Sodium

  • Baking soda, baking powder

Seasoning

  • Monosodium Glutamate (MSG)
  • Seasoning flavors like beef, chicken, shrimp, pork 
  • Bouillon cubes 
  • Liquid seasoning

Commercial Chips, Crackers, Salted Seeds and Nuts


Note: For more Tips on a Healthy Low-Salt Diet See Low-Salt Diet





Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.133 © 2003 Philippine Publishing House ISBN 971-581-013-6

Low-Purine Diet Food Selection Guide


Foods Allowed for a Healthy Low-Purine Diet


Protein-rich Foods

For Vegetarians

  • 1-2 servings daily
  • Beans and grains to maximum of 1/2 cup daily

For  Non-Vegetarians

  • Fish with fins and scales without internal organs

Carbohydrate-rich Foods

  • All rice, bread and cereals

Vegetables

  • All

Fruits

  • All, preferably fresh and raw, possibly with skin and membrane

Fat-rich Foods

  • In moderation

Beverages

  • Fruit juices 
  • Nonfat or skim milk
  • Fruit shakes in low-fat diet
  • Soymilk

Note: When computation does not exceed requirement, milk may be added in fruit juices or shakes. Ask your dietitian for advice.

(For Particular Amount of Purine in Foods See Purine in Foods)


Foods NOT Allowed


Protein-rich Foods

  • Internal organs like heart, kidney, liver, brain
  • Fatty meats like pork, ham, bacon 
  • Anchovy (dilis), herring, mackerel, sardines, scallop

Carbohydrate-rich Foods

  • None

Vegetables and Fruits

  • None

Fat-rich Foods

  • In excess

Beverages

  • Coffee, tea 
  • Alcoholic Beverages like beer, liquor, wine, fermented coconut water (lambanog)

Note: For more Tips on Healthy Low-Purine Diet See Low-Purine Diet





Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.129 © 2003 Philippine Publishing House ISBN 971-581-013-6

Low Fat Diet Food Selection Guide


Foods Allowed for a Healthy Low-Fat Diet


Protein-rich Foods

For Vegetarians

  • Legumes, grains, nuts, cooked with little or without fat
  • Hard-boiled egg
  • Skim or nonfat milk
Note: Use whole or evaporated cow's milk in moderation


For Non-Vegetarians

  • Fish without skin and fat, cooked with little or no oil

Carbohydrate-rich Foods

  • All, except restricted foods

Vegetables

  • All, cooked with little or without fat

Fruits

  • All, except avocado

Fat-rich Foods

  • Vegetable oil in allowed amounts only (just enough for once-in-a-while frying and sautéing

Soups

  • Clear, fat free low-fat soup

Beverages

  • Fruit juices
  • Soymilk, nonfat or skim milk

Desserts/Sweets

  • Gelatin
  • Fruit juices
  • Dietary sherbet
  • Angel cake, sponge cake, pudding made of skim milk instead of fresh or whole milk

Foods NOT Allowed


Protein-rich Foods

  • Meat and poultry with visible fat
  • Meat and poultry skin
  • Egg (fried, omelet)
  • Cream cheese
  • Carabao’s milk, condensed milk

Carbohydrate-rich Foods

  • Rich bread with added fat

Vegetables

  • Buttered or creamed
  • Salads with rich dressings

Fruits

  • Avocado
  • Salads with rich dressings

Fat-rich Foods

  • Mayonnaise, butter, oil, margarine, cream
  • Bacon, animal skin cracker (chicharon)
  • Fried chips, French fries
  • Other fried foods

Soups

  • Cream soup
  • Bone marrow preparation (bulalo)

Beverages

  • Coffee, caffeinated, alcoholic beverages, wine
  • Soda beverages as soft drinks
  • Whole milk, full cream milk
  • Milk shakes, chocolate drinks, malted milk

Desserts/Sweets/Salad

  • Rich cakes
  • Pies, pastries, cookies
  • Butter and cream icings
  • Doughnuts, deep-fried pastries
  • Candied custard (yema), eggyolk/milk custard (leche flan)
  • Dessert with coconut milk
  • Salads with mayonnaise and cream

Note: For more Tips on Healthy Low Fat Diet See Low Fat Diet





Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.123 © 2003 Philippine Publishing House ISBN 971-581-013-6

Thursday, May 26, 2011

Low-Cholesterol Diet Food Selection Guide


Foods Allowed for a Healthy Low-Cholesterol Diet


Protein-rich Foods


For Vegetarians

  • All plant protein such as grains, legumes, nuts, gluten, vegemeat and other vegetarian products
  • Egg whites 
  • Cottage cheese
  • Skim or nonfat milk

For Non-Vegetarians

  • Fish cooked without internal organs 


Carbohydrate-rich Foods

  • All rice, cereal, noodles, pasta like spaghetti and macaroni prepared without butter 
  • Flour or pastry made in vegetable oil or shortening

Fruits

  • All, preferably raw and when possible with seeds, skin and membrane

Vegetables

  • All, leafy and watery, and those preferably fresh

Fat-rich Foods

  • Vegetable oil only in moderation 
  • Avocado
  • Coconut meat 
  • Nuts

Beverages

  • All fresh fruits or commercial juices 
  • Shakes using skim milk or low fat milk 
  • Soymilk

Others

  • Baked products using vegetable shortening, skim milk and without eggs

(For the Amount of Cholesterol Content in Foods See Cholesterol in Foods)


Foods NOT Allowed


Protein-rich Foods

  • Pork, luncheon meat, cold cuts, hotdogs, meat sausage, bacon, meat loaf 
  • Commercial ground beef, hamburger, corned beef 
  • Shellfish including shrimp, prawn, lobster, scallop, clam, crab 
  • Internal organs like heart, liver, kidney, brain, sweetbreads, fish roe or eggs including caviar 
  • Meat with visible fat and or skin 
  • Egg yolk 
  • Hard cheese 
  • Whole milk, fresh milk, cream, ice cream

Carbohydrate-rich Foods

  • None

Fruits and Vegetables

  • None

Fat-rich Foods

  • Animal fat, lard, vegetable lard, butter, hydrogenated margarine and shortenings 
  • Pork, suet (hard fat surrounding the kidneys and loins of cattle and sheep, used in cooking), bacon, meat drippings, gravies, and cream sauces

Beverages

  • Alcoholic beverages, beer, liquor, wine 
  • Tea, coffee 
  • Cola drinks 
  • Milk shakes

Others

  • Chocolates, cookies
  • Rich cakes, commercial cakes, pudding, eggyolk/milk custard (leche flan), pies

Note: For more Tips on Healthy Low-Cholesterol Diet See Low-Cholesterol Diet





Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.119 © 2003 Philippine Publishing House ISBN 971-581-013-6

High-Protein Diet Food Selection Guide


Foods Allowed for a Healthy High-Protein Diet


Protein-rich Foods

For Vegetarians

  • All legumes preferably those with skin and membrane
  • Vegetarian meat alternatives like hard soybean cheese/curd (tokwa), gluten, vegemeat, vegesausage
Note: To have complete protein, combine legumes or beans + cereals or other protein-rich foods like milk and egg

For Non-Vegetarians

  • All fish, preferably those with scales and fins
  • Lean meat, preferably beef, poultry, veal

Carbohydrates

  • All, preferably complex and unrefined

Fruits

  • All, preferably with seeds, akin, and membrane

Vegetables

  • All, preferably fresh with seeds and membrane 
  • Dark green leafy and yellow vegetables

Fat-rich Foods

  • Vegetable oil (sesame and nut oils)

Beverages

  • Fresh fruit juices 
  • Whole milk, skim milk, soymilk 
  • High-protein (formula) drinks

Desserts

  • Geerlig’s cheese (taho
  • Gelatin 
  • Candied beans 
  • Sweetened legumes 
  • Peanut brittle

Foods NOT Allowed


Protein-rich Foods

  • None

Carbohydrates

  • None

Fruits and Vegetables

  • None

Fat-rich Foods

  • Animal fat

Beverages

  • Coffee, tea 
  • Cola drinks 
  • Alcoholic beverages

Note: For more Tips on Healthy High-Protein Diet See High-Protein Diet





Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.112 © 2003 Philippine Publishing House ISBN 971-581-013-6

High-Fiber Diet Food Selection Guide


Foods Allowed for a Healthy High-Fiber Diet


Protein-rich Foods

  • All, use hard soybean cheese/curd (tokwa), legumes and nuts more than meats

Vegetables

  • All, increase consumption of leafy vegetables like horse radish (malunggay) leaves, sweet potato (camote) tops/leaves, string beans, swamp cabbage (kangkong), spinach, cabbage, Chinese cabbage (pechay), etc. include stems, stalks, and leaves when possible

Carbohydrate-rich Foods

  • All, grains and cereals, preferably unrefined. Others should be whole, with skin, seeds and membrane when possible

Fruits

  • All, papaya, pineapple, oranges (preferably with pulp and inner skin)

Juices

  • Prune juice, papaya juice
  • All fruit juices that are freshly prepared; Include pulp

Foods NOT Allowed


Protein-rich Foods

  • None

Vegetables

  • None

Fruits

  • For constipation, avoid banana, apple, star apple (kaimito) and sapodilla (chico)

Note: For more Tips on Healthy High-Fiber Diet See High-Fiber Diet





Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.108 © 2003 Philippine Publishing House ISBN 971-581-013-6

High-Calorie Diet Food Selection Guide


Foods Allowed for a Healthy High-Calorie Diet


Carbohydrate-rich Foods

  • All root crops with skin, seeds and membrane if possible 
  • Rice, cereals, noodles, pasta, whole grains
  • Any bread
  • Cakes, pastries, native rice cakes

Protein-rich Foods

  • Legumes (beans), vegetarian meat alternatives, nuts, dairy products

Vegetables

  • All, if possible those with seeds, skin and membrane

Fruits

  • All, preferably those with skin and membrane

Beverages

  • Concentrated (lesser water proportion)

Desserts

  • All

Foods NOT Allowed


Carbohydrate-rich Foods

  • Excessive amounts of sweets (especially when taken between meals)

Protein-rich Foods

  • Fatty meats and internal organs

Fruits and Vegetables

  • None

Beverages

  • Coffee, tea, alcoholic beverages and cola drinks

Desserts

  • None

Note: For more Tips on Healthy High-Calorie Diet See High-Calorie Diet (Gaining Weight Diet)





Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.104 © 2003 Philippine Publishing House ISBN 971-581-013-6

Tuesday, May 24, 2011

Diabetic Diet Food Selection Guide


Foods Allowed for a Healthy Diabetic Diet


Carbohydrate-rich Foods

  • Unrefined cereals, whole grains (unpolished rice, whole wheat bread)
  • Corn
  • Root crops
  • Boiled cooking banana (saba)
  • Noodles, pasta

Protein-rich Foods

For Vegetarians

  • Preferably nuts, legumes, vegetarian products (vegemeat, vegesausage, hard soybean cheese (tokwa), gluten, etc.)

For Non-Vegetarians

  • Preferably fish with scales and fins

Vegetables

  • All
  • Leafy and watery vegetables may be eaten as desired

Fruits

  • All, preferably fresh and with skin (3 servings per day is ideal)

Beverages

  • 1 cup (1 exchange of milk a day)

Desserts

  • Fresh fruits

Fat-rich Foods

  • Vegetable oil used in food preparation only

Foods NOT Allowed


Carbohydrate-rich Foods

  • Sweetened cereals
  • Sweetened root crops
  • Sweetened baked products

Protein-rich Foods

  • Pork
  • Fatty meats
  • Animal skin
  • Internal organs

Fruits

  • Canned fruits
  • Sweetened fruits 
  • Sweetened dried foods 
  • Sweetened fruit juices

Beverages

  • Soft drinks 
  • Sweetened and instant juices
  • Milk shakes, chocolate drinks 
  • Coffee, tea 
  • Alcoholic beverages

Desserts

  • Cakes, ice creams, icing, pudding, sweet preserves, chocolates, candies, native rice cakes

Fat-rich Foods

  • Animal fat

Note: For more Tips on Healthy Diabetic Diet See Diabetic Diet (Calculated Diet)





Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.98 © 2003 Philippine Publishing House ISBN 971-581-013-6

Constipating Diet Food Selection Guide


Foods Allowed for a Healthy Constipating Diet 


Protein-rich Foods

For Vegetarians

  • Vegetarian products like vegemeat, vegesausage, hard soybean cheese (tokwa)

For Non-Vegetarians

  • Fish, lean meat(baked, boiled well with little or no oil)
  • Hard-boiled egg

Carbohydrates

  • White bread 
  • Polished rice 
  • Noodles, pasta

Fruits and Vegetables

  • Banana, apple, star apple 
  • Low-cellular vegetables like chayote, carrots, bottle gourd (upo) without seeds (for mild diarrhea cases only)

Beverages

  • Apple juice 
  • Clear strained fruit juices 
  • Orange juice 
  • Gatorade

Desserts

  • Plain jello, plain agar (gulaman) and any dessert, preferably with no milk or fat

Foods NOT Allowed


Protein-rich Foods

  • Fatty meat
  • Raw or half-cooked fish or meat
  • Legumes and nuts

Vegetables

  • Leafy vegetables

Fruits

  • Papaya, pineapple, orange (with skin and pulp)

Beverages

  • Prune juice 
  • Alcoholic beverages

Dairy products

  • Whole milk, butter milk and milk products

Desserts

  • Cakes, pastries, cookies 
  • Fried desserts such as banana cue, sweet potato (camote) cue, fried wrapped banana preparation (turon)

Note: For more Tips on Healthy Constipating Diet See Constipating Diet (Anti-Diarrhea Diet)





Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.94 © 2003 Philippine Publishing House ISBN 971-581-013-6

Balanced Diet Food Selection Guide


Foods Allowed for a Healthy Balanced Diet


Protein-rich Foods

For Vegetarians

  • All legumes, preferably with skin and membrane
  • Vegetarian meats, like vegemeat, vegesausage, hard soybean cheese (tokwa), gluten
  • Nuts

For Non-Vegetarians

  • All fish, preferably those with scales and fins
  • Lean meat, preferably beef, poultry, veal


 Carbohydrates

  • All Cereals and grains, preferably unrefined
  • Tubers or root crops
  • Noodles, pasta

Fruits

  • All, preferably fresh with skin and membrane

Vegetables

  • All, preferably fresh with seed and membrane
  • Dark green leafy and yellow vegetables

Fat-rich Foods

  • Vegetables oil (seed and nut oil)

Beverages

  • Fresh fruit juices 
  • Whole milk, skim milk, soymilk 

Foods NOT Allowed


Protein-rich Foods

  • Pork
  • Shellfish 
  • Internal organs

Fat-rich Foods

  • Animal fat

Beverages

  • Coffee, tea 
  • Cola drinks 
  • Alcoholic beverages

Note: For more Tips on a Healthy Balanced Diet See Balanced Diet




Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.82 © 2003 Philippine Publishing House ISBN 971-581-013-6

Tuesday, May 10, 2011

Cholesterol in Foods

Cholesterol is a kind of fat found in the human blood. Our body is capable of making its own cholesterol, but we can also get it from the foods we eat like meat, potato chips, cookies, and eggs.

Cholesterol can build up inside the blood vessels of the heart. If too much cholesterol builds up, then the blood cannot flow through to the heart. This can cause heart attack.


Important Facts about Cholesterol

  • Total cholesterol number should be under 200
  • Find out your cholesterol number by getting a simple blood test
  • Women over age 20 should have their cholesterol checked by a doctor
  • Cholesterol can build up in the heart and may cause chest pains
  • Most people do not show any signs of having high cholesterol


    Good vs. Bad Cholesterol

    Not all cholesterol in our blood is harmful to our bodies. There are three kinds of blood cholesterol that we should know about: HDL or high-density lipoprotein (good cholesterol), LDL or low-density lipoprotein (bad cholesterol), and triglycerides. See the table below for more information on the three types of cholesterol and their functions.



    Types of Cholesterol




    Function/s to the Heart


    Cholesterol Level



    HDL
    (High-Density Lipoprotein)




    -Helps keep the arteries from clogging up

    -Protects against Heart Disease




    Good Level = 60 mg/dL or Higher




    LDL
    (Low-Density Lipoprotein)






    -Builds up and block the arteries

    -Helps to cause Heart Disease

    Good Level  

    = Less than100mg/dL if you have high risk for heart disease

    =  Less than 130mg/dL if you are otherwise healthy




    Triglycerides






    Another form of fat in the blood that can raise the risk of Heart Disease

    Treatment needed for levels:

    -Borderline High (150-199 mg/dL)

    -High (200 mg/dL or more)



    Three (3) Ways to Lower Cholesterol

    • Exercise at least 30 minutes most days
    • Prescribed Medicines (if necessary)

    Cholesterol Content in Foods


    Cholesterol in Foods
    (mg per 100 g or 3 ½ oz.)


    High Cholesterol Content
    (Approxiamte Cholesterol)

    Foods

    Content
    Brain
    Egg yolk (fresh)
    Kidney (uncooked)
    Caviar or fish roe
    Liver
    Butter
    Sweetbread [thymus]
    Oyster
    Lobster
    Crab meat
    Shrimp
    Cheese (cream)
    Heart (uncooked)
    2000
    1500
    375
    300
    300
    250
    250
    200
    200
    125
    125
    120
    15

    Medium Cholesterol Content
    (Approximate Cholesterol)

    Foods

    Content
    Cheese (cheddar)
    Lard or other animal fat
    Veal
    Whipping cream
    Cheese (25 – 30% fat)
    Beef (uncooked)
    Fish (steak)
    Fish (fillet)
    Lamb (uncooked)
    Pork
    Cheese spread
    Margarine ( 2/3 animal, 1/3 vegetables)
    Mutton, (flesh only, uncooked)
    Chicken (flesh only)
    Ice cream
    Sour cream
    100
    95
    90
    85
    85
    70
    70
    70
    70
    70
    65
    65
    65
    60
    45
    45

    Low Cholesterol Content
    (Approximate Cholesterol)

    Foods

    Content
    Cottage Cheese
    Milk fluid (whole)
    Milk fluid (skim)
    Nuts
    Egg white
    Fruits
    Grains
    Vegetables
    15
    22
    3
    0
    0
    0
    0
    0



    Note: For list of Foods which are Allowed and Not Allowed for Low-Cholesterol Diet See Low-Cholesterol Diet Food Selection Guide


    References:
    Healing Wonders of Diet Effective Guide to Diet Therapy p.241 © 2003 Philippine Publishing House ISBN 971-581-013-6
    http://www.pueblo.gsa.gov/cic_text/health/cholesterolmed/cholesterolmed.pdf FDA Office of Women’s Health 2007 Retrieved May 10, 2011