Regular Diet for Adults

Regular Diet for Adults

  July 20, 2020    AVisenMD

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A diet involves a combination of food items that provide adequate nutritional value. It is vital in promoting good health and reducing the risks of chronic diseases like diabetes, hypertension (high blood pressure), high cholesterol, obesity, etc.

A REGULAR DIET refers to a diet that meets all the nutritional requirements for a HEALTHY ADULT. This diet is served when specific dietary and nutritional modifications are NOT REQUIRED.

This particular diet uses the 1800 - 2000 kilocalories per day as the standard reference level for
adults. Specific calorie levels may need to be adjusted based on age, gender and physical activity.

What is the recommended healthy eating pattern?

• Daily sodium intake should be less than 2300 mg. The intake should be reduced to 1500mg for people who are 51 year and older, who are African Americans, and those who have high blood pressure, diabetes and any sort of kidney disease.
  
• Consume foods rich in potassium, dietary fiber, calcium and vitamin D.
• Daily intake of fruits and vegetables, whole grains, and nonfat or low-fat milk and milk products should be increased.
• Less than 10 percent of total calories should come from saturated fatty acids and these should be replaced with monounsaturated and polyunsaturated fatty acids. Solid fats should be replaced with oils.
• Calorie intake from added sugars should be kept at a minimum.
  
• Foods containing refined grains and those that contain solid fats, added sugars, and sodium should be avoided.
• Alcoholic beverages should be kept in moderation.

SAMPLE FOOD GUIDE OF A REGULAR DIET

•  Fruits: 
• Daily Recommendation: 3-4 servings of citrus fruits, berries, melons and other fruits
• Serving Size: Medium-sized apple, orange or banana; 1/2 cup of chopped, cooked or canned fruit (with no added sugar); 1/2 cup freshly pressed homemade fruit juice

• Vegetables:
• Daily Recommendation: 3 servings of dark leafy green vegetables, 2 cups/week of orange vegetables, 3 cups/week of legumes, 3 cups/week of starchy vegetables, 6 cups/week of other vegetables
• Serving Size: 1 cup of raw leafy green like spinach and lettuce; 1/2 cup of other vegetables cooked or chopped raw; 1/2 cup of vegetable juice

• Grains:
• Daily Recommendation: 3 whole-grain products and 3 products of other grains
  
• Serving Size: 1 slice of bread; 2 large or 4 small crackers; 1/2 cup cooked cereal, rice or pasta; 1 small roll or muffin; 1⁄2 English muffin, bagel, hamburger bun, or large roll

• Meat, Poultry, Eggs, Nuts, Dry Beans:
• Daily Recommendation: 5-6 ounces of fish, dry beans, lean meat, poultry without skin, peas
• Serving Size: 1 ounce of cooked lean meat, poultry without skin or fish; 1/4 cup dry beans or tofu; 1 egg; 1 tablespoon (tbsp) of peanut butter; 1/2 ounce nuts or seeds

• Milk, Yogurt and Cheese:
• Daily Recommendation: 3 servings of skim milk, non-fat yogurt and low fat cheeses
  
• Serving Size: 1 cup of milk or yogurt; 2 ounces of natural cheese like Mozzarella, Swiss and Cheddar; 2 ounces of processed cheese

• Oils:
• Daily Recommendation: 5 teaspoons of oils and soft margarines like vegetable oils and soft vegetable oil spreads that are low in saturated fat and are trans-free

SAMPLE MENU OF A REGULAR DIET:

• Breakfast: Fruit juice, scrambled egg, oatmeal, margarine, biscuit, low-fat milk, coffee
• Lunch: Steamed broccoli and carrots, baked chicken, steamed rice, whole-wheat roll, margarine, low-fat milk, iced tea, fruit cup
• Dinner: Steamed green beans or other veggies, lean meat/poultry/fish, noodles, tomato and lettuce salad, low-fat dressing, dinner roll, fruit, margarine, low-fat milk

Reference: Manual of Clinical Nutrition