{"id":129,"date":"2018-04-19T00:52:33","date_gmt":"2018-04-18T19:22:33","guid":{"rendered":"http:\/\/www.fitnessmatter.com\/update\/?p=129"},"modified":"2019-04-07T20:06:18","modified_gmt":"2019-04-07T14:36:18","slug":"food-matters-plan-your-diet-chart","status":"publish","type":"post","link":"https:\/\/www.fitnessmatter.com\/update\/health\/fitness\/food-matters-plan-your-diet-chart\/","title":{"rendered":"Food Matters: Plan Your Diet Chart"},"content":{"rendered":"

Controlled Cholesterol\/Controlled Fat diet<\/strong><\/span><\/p>\n

The controlled cholesterol\/low-fat diet restricts but does not eliminate either cholesterol, fat, or saturated fat. Instead it conforms to the USDA\/Health and Human Services Dietary Guidelines for Americans recommendation that you consume no more than 300 mg cholesterol and get no more than 100 calories per day from saturated fat (nine calories per gram).<\/p>\n

\"\"<\/a>Food<\/a> with 90 to 150 mg cholesterol per serving:<\/strong>
\nBeef        Game meat  Pork
\nCheddar cheese
\nLamb
\nRicotta (whole milk)
\nChicken
\nLobsters
\nShellfish
\nCrab
\nOysters
\nTurkey Veal<\/p>\n

Food with more than 150 mg cholesterol per serving:<\/strong>
\nBeef brains
\nEggs (whole)
\nGoose
\nBeef heart
\nDuck
\nLiver (all)
\nBeef tongue<\/p>\n

Food<\/a> with more than two grams (18 calories) saturated fat per serving:
\n<\/strong> Avocado
\nGame Meat
\nPoultry
\nBeef
\nLamb
\nVariety meats
\nButter
\nLiver (all)
\nVeal
\nChocolate
\nPork<\/p>\n

High-Fiber Diet<\/strong><\/span>
\nA high-fiber food<\/a> reduces your risk of heart disease, as well as some cancers. There is currently no RDA for dietary fiber; the Dietary Guidelines for Americans recommends 25 g per day.<\/p>\n

Foods with one to two grams fiber per serving:<\/strong>
\nAsparagus
\nCherries
\nPlum
\nBeets
\nChocolate (plain, sweet)
\nQuince
\nBlackberries
\nCurrants
\nRaisins
\nCabbage
\nGrapefruit
\nRice
\nCeleriac
\nPeach
\nSpinach
\nPeppers<\/p>\n

Foods with two to five grams dietary fiber per serving:<\/strong>
\nApple
\nBanana
\nCoconut
\nApricot
\nBean sprouts
\nCorn
\nArtichoke (Jerusalem)
\nCarrot
\nCranberries
\nDates
\nPapaya<\/p>\n

High-Protein Diet<\/strong><\/span>
\nA high-protein food<\/a> encourages the growth of new tissue, including muscle tissue, and speeds wound healing. The RDA for proteins is 63 g for a man, 64 g for a woman.<\/p>\n

\"\"<\/a>Foods with five to 10 grams protein per serving:<\/strong>
\nBeans
\nGruy\u00e9re
\nEgg (whole)
\nBroccoli
\nGorgonzola
\nFigs (dried)
\nCereals (bulgar)
\nLentils
\nCheese
\nMilk
\nPasta
\nMozzarella
\nPeas
\nPotato
\nCheddar
\nRomano
\nRice (enriched)*
\nSoy beans<\/p>\n

Foods with 10 to 20 grams protein per serving:<\/strong>
\nCheese
\nYogurt
\nCottage
\nRicotta<\/p>\n

Foods with more than 20 grams protein per serving:<\/strong>
\nBeef
\nPork
\nVariety meat
\nFish
\nGame meat
\nShellfish<\/p>\n

High\u2013Vitamin C Diet<\/strong><\/span>
\nVitamin C, an antioxidant, reduce the risk of heart disease and cancer and speeds the healing of wounds.<\/p>\n

Food<\/a> with 20 to 50 percent rda per serving:<\/strong>
\nArtichoke (globe)
\nPineapple
\nAvocado
\nLemons
\nPotato
\nBlackberries
\nMango
\nQuince
\nRed Cabbage
\nRaspberries
\nCauliflower
\nOnions (green)
\nSweet Potato
\nCurrants<\/p>\n

Foods with 51 to 100 percent rda per serving:<\/strong>
\nBrussels sprouts
\nKohlrabi
\nTomato
\nGrapefruit
\nStrawberries
\nWatermelon<\/p>\n

Foods with more than 100 percent rda per serving:<\/strong>
\nBroccoli
\nGuava
\nOrange
\nCantaloupe
\nKiwi fruit
\nPapaya<\/p>\n

High-Calcium Diet<\/strong><\/span>
\nA lifelong diet with adequate amounts of calcium protects bones density and reduces the risk of osteoporosis.<\/p>\n

Foods with more than 20 percent rda per serving:<\/strong>
\nCheese (1 oz.)
\nMozzarella
\nRicotta (cup)
\nCheddar
\nRomano
\nGruy\u00e8re
\nParmesan
\nMilk
\nMonterey Jack
\nProvolone
\nYogurt<\/p>\n

\"\"<\/a>Diet For Changing Mood<\/strong><\/span>
\nMany common foods provide natural chemicals that influence the brain\u2019s ability to use neurotransmitters, chemicals that enable cells to send messages back and forth. \u201cCalming\u201d foods increase the availability of the neurotransmitter serotonin. \u201cMood elevators\u201d increase the availability of the neutrotransmitters dopamine and norepinephrine.<\/p>\n

Foods that calm your mood<\/strong>
\nBeans
\nCereal
\nPasta
\nBread
\nGrains<\/p>\n

Foods that elevate your mood<\/strong>
\nBeef (lean)
\nFish
\nShellfish
\nChocolate
\nPork (lean)
\nTea
\nCoffee
\nPoultry (lean, no skin)
\nVeal (lean)<\/p>\n","protected":false},"excerpt":{"rendered":"

Controlled Cholesterol\/Controlled Fat diet The controlled cholesterol\/low-fat diet restricts but does not eliminate either cholesterol, fat, or saturated fat. Instead it conforms to the USDA\/Health and Human Services Dietary Guidelines for Americans recommendation that you consume no more than 300 mg cholesterol and get no more than 100 calories per day from saturated fat (nine […]<\/p>\n","protected":false},"author":1,"featured_media":132,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[41,76,3,4],"tags":[44,48,77,42,78],"class_list":["post-129","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-achieve-fat-loss","category-diet-plan","category-fitness","category-health","tag-achieve-size-zero","tag-butn-fat","tag-diet-chart","tag-fat-loss","tag-food-plan"],"aioseo_notices":[],"jetpack_featured_media_url":"https:\/\/www.fitnessmatter.com\/update\/wp-content\/uploads\/2010\/04\/diet_plan3.jpg","amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.fitnessmatter.com\/update\/wp-json\/wp\/v2\/posts\/129","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitnessmatter.com\/update\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitnessmatter.com\/update\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitnessmatter.com\/update\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitnessmatter.com\/update\/wp-json\/wp\/v2\/comments?post=129"}],"version-history":[{"count":5,"href":"https:\/\/www.fitnessmatter.com\/update\/wp-json\/wp\/v2\/posts\/129\/revisions"}],"predecessor-version":[{"id":662,"href":"https:\/\/www.fitnessmatter.com\/update\/wp-json\/wp\/v2\/posts\/129\/revisions\/662"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitnessmatter.com\/update\/wp-json\/wp\/v2\/media\/132"}],"wp:attachment":[{"href":"https:\/\/www.fitnessmatter.com\/update\/wp-json\/wp\/v2\/media?parent=129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitnessmatter.com\/update\/wp-json\/wp\/v2\/categories?post=129"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitnessmatter.com\/update\/wp-json\/wp\/v2\/tags?post=129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}