Regular Diet

GENERAL INFORMATION:

What is a regular diet?

• A regular diet is a diet that includes a variety of foods. A healthy, regular diet includes fruits, vegetables, whole grains and fat-free or low-fat dairy foods. It also includes lean meats, poultry, fish, beans, eggs and nuts. A healthy regular diet is low in unhealthy fats, salt and added sugar.
  
  
• You will need a regular diet if you do not have any health problems that require a special diet. A healthy regular diet and healthy lifestyle may reduce your risk of certain diseases. Some of these include heart disease, stroke, osteoporosis (brittle bones), and some types of cancer.

What foods should I eat and drink while on a regular diet? Eat a variety of foods from each of these food groups every day. Try to eat the number of servings suggested by your dietitian or nutritionist. The amount of each item listed is one serving.

Breads and starches: Most people need six to eleven servings per day from this list. Eat at least three servings of whole grains each day.

• Whole grains:
  
  
  • One-half of a cup of cooked brown rice.
    
    
  • One-half of a cup of oatmeal.
    
    
  • One slice of 100 percent whole wheat or rye bread.
    
    
  • Three-fourths of a cup (one ounce) of whole-grain dry cereal.
  
  

• Other breads and starches:
  
  
  • One-half cup of cooked rice or pasta.
    
    
  • One-half of a hot dog or hamburger bun.
    
    
  • One-half of a small bagel.
    
    
  • One six-inch tortilla or pita bread.
    
    
  • One small dinner roll.
  
  

Fruits: Most people need two to four servings per day from this list. Eat a variety of fruits each day. Choose fresh, canned, or dried fruit instead of fruit juice as often as possible.

• One half-cup (four ounces) of a cup of fruit juice.
  
  
• One half-cup of chopped, cooked, or canned fruit.
  
  
• One medium size apple, peach, orange, or banana.

Vegetables: Most people need three to five servings per day from this list. Eat more dark green and orange vegetables.

• A serving of vegetables is:
  
  
  • One half-cup of cooked or raw vegetables.
    
    
  • One-half cup of vegetable or tomato juice.
    
    
  • One cup of raw or leafy vegetables (such as a tossed salad).
  
  

• Dark green vegetables: Broccoli, spinach, romaine lettuce, collard, turnip and mustard greens.
  
  
• Orange vegetables: Carrots, sweet potatoes, winter squash and pumpkin.
  
  
• Other vegetables: Tomatoes, lettuce, green beans, onions.
  
  
• Starchy vegetables: White potatoes, corn, and green peas.

Dairy Foods: Most people need two to three servings per day from this list. Choose fat-free or low-fat dairy foods.

• One and one-half ounces of low-fat cheese.
  
  
• One cup (eight ounces) of low-fat or fat-free milk or yogurt.
  
  
• One-half of a cup of low-fat frozen yogurt.

Meat and other protein sources: Most people need two to three servings per day from this list. Choose lean meats and poultry. Bake, broil, and grill meat instead of frying it. Eat a variety of protein foods.

• One and one-half ounces (about two tablespoons) of nuts or two tablespoons of peanut butter.
  
  
• One-half cup of soy tofu or tempeh.
  
  
• One large egg (limit eggs to three a week).
  
  
• Three-fourths of a cup of cooked dried beans, peas or lentils.
  
  
• Three to four ounces of any lean meat, fish, or poultry.

Fats: Choose healthy fats such as polyunsaturated (pol-ee-un-SACH-er-ay-ted) and monounsaturated (mo-no-un-SACH-er-ay-ted) fats most of the time. Unhealthy fats are saturated (SACH-er-ay-ted) fats, trans fats and cholesterol (koh-LES-ter-ol).

• Polyunsaturated fats: soybean, corn, and safflower oil.
  
  
• Monounsaturated fats: canola, olive, and sunflower oil and nuts.
  
  
  • A serving of a healthy fat is:
    
    
    • One-eighth of an avocado.
      
      
    • One teaspoon of oil (canola, olive, corn, safflower, soybean).
      
      
    • One teaspoon of tub, stick or squeeze regular margarine.
      
      
    • One tablespoon of low-fat margarine (30 to 50 percent vegetable oil).
      
      
    • One teaspoon of regular mayonnaise or one tablespoon of low-fat mayonnaise.
      
      
    • One tablespoon of regular salad dressing or one and one-half of a tablespoon of low-fat salad dressing.
    
    

What foods should I limit while on a regular diet? Try to limit the following types of foods in each group whenever possible. They are high in total fat, unhealthy fats, sugar or calories.

Breads and starches:

• Cookies, donuts, or fried pastries.
  
  
• Croissants, store-bought muffins, or other high-fat breads.
  
  
• Fried potatoes or French fries.

Fruits and vegetables:

• Fruit in pastries, ice cream, or rich desserts.
  
  
• Fruits and vegetables that are fried or prepared with extra fat.
  
  
• Vegetables made with cream sauces or topped with cheese.

Dairy foods:

• Cream and regular hard cheeses.
  
  
• Regular and premium ice cream and regular yogurt.
  
  
• Whole milk, half and half, and regular eggnog.

Meat and other protein sources:

• Fried or deep fried meats, seafood, or poultry.
  
  
• Meats made with sauces or gravies that contain fat.
  
  
• Organ meats such as liver.
  
  
• Regular sausages, lunch meats, cheeses, and spare ribs.

Fats:

• Bacon, lard, and shortening.
  
  
• Visible fat on any meat, fish, or poultry.

What other guidelines should I follow?

• Choose and prepare foods and drinks with less salt and added sugars. Use the nutrition information on food labels to help you make healthy choices. The percent daily value listed on the food label tells you whether a food is low or high in certain nutrients. A percent daily value of five percent or less means that the food is low in a nutrient. A percent daily value of 20 percent or more means that the food is high in a nutrient.
  
  
• Drink only small amounts of alcohol if you choose to drink alcohol. A small amount is one drink a day for women and up to two drinks a day for men. One drink is 12 ounces of beer, five ounces of wine, or one and one-half ounces of hard liquor. Drinking more these amounts can be harmful to your health. Certain people should not drink alcohol at all. Ask your caregiver for more information about drinking alcohol.
  
  
• Get at least 30 minutes of physical activity most days of the week. You may need at least 60 minutes of physical activity to prevent weight gain. This can include walking, biking, swimming or any other activity that gets your body moving. Talk to your caregiver about the best exercise plan for you.

CARE AGREEMENT:

You have the right to help plan your care. To help with this plan, you must learn about your diet. You can then discuss treatment options with your caregivers. Work with them to decide what care may be used to treat you. You always have the right to refuse treatment.

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