The U. Department of Agriculture describes five main food groups in discussing food choices and guidelines, in order to encourage healthy dietary choices among Americans: vegetables, fruits, grains, protein foods and dairy. Although legumes are vegetables, certain legumes also are considered part of the protein foods group.
The USDA divides vegetables into five subgroups, including dark green vegetables, beans and peas, starchy vegetables, red and orange vegetables, and other vegetables. Young, fresh legumes that are high in complex carbohydrates, including green lima beans and all varieties of fresh green peas, are classified as starchy vegetables. One cup of uncooked sprouted lentils contains 7 grams of protein, 17 grams of carbohydrates, 82 calories and 0.
As they are much denser, non-sprouted lentils provide larger amounts of these nutrients. One cup of cooked lentils contains 18 grams of protein, 40 grams of carbohydrates, 1 gram of fat and calories. Although the non-sprouted variety is more common in cooked dishes, both varieties can serve as the basis for Indian dal curries. Matthew Lee has been writing professionally since Past and current research projects have explored the effect of a diagnosis of breast cancer on lifestyle and mental health and adherence to lifestyle-based i.
He holds a Master of Arts in psychology from Carleton University and is working toward his doctorate in health psychology. By Matthew Lee Updated December 12, See more vegetable equivalents. Older Americans generally do not eat enough fruit. Yet, there are so many choices—citrus fruits like oranges and grapefruits; different kinds of berries; fruits that grow on trees such as apricots, cherries, peaches, and mangoes; and others like figs, raisins, and pineapples.
Many fruits provide extra fiber that helps keep your digestive system moving. Just make sure you wash all fruits thoroughly before eating. When purchasing frozen, canned, or dried fruit, choose options that are lowest in added sugars. See more fruit equivalents. Any food made from wheat, rye, rice, oats, cornmeal, barley, or another cereal grain is a grain product. In addition to bread and pasta, breakfast cereal, grits, tortillas, and even popcorn count. Look for grain choices that are low in saturated and added sugar and that have no trans fat.
But be careful—low-fat baked goods can be high in added sugar. At least half of all grains eaten should be whole grains, which contain the entire grain kernel. Whole grains provide iron and many B vitamins, and they have fiber, too. Examples of whole grains include whole wheat, whole oats, whole bulgur also known as cracked wheat , and whole cornmeal. For more on fiber, see Important Nutrients to Know.
Replacing meat and poultry with legumes decreases saturated fat in the diet. Therefore, they help decrease low-density lipoprotein — the "bad" cholesterol — in the blood, as well as reduce cardiovascular risk. The dietary guidelines recommends eating three cups of legumes weekly for individuals consuming a 2, calorie diet. A one-half cup of cooked peas, beans, lentils or soybeans counts as either a one-half cup vegetable serving or two ounce meat and bean serving. A one-half ounce serving of peanuts or one tablespoon of peanut butter is equivalent to a one ounce serving of meat and beans.
To determine if you should consider beans and peas as a vegetable or meat serving, count the number of one ounce equivalents of all meat, poultry, fish, eggs, nuts and seeds you consumed for the day. If the total is more than the recommended intake of the meat and bean group for your body, all peas and beans consumed that day should be counted as vegetable servings. If the total is less than the recommended intake for the meat and bean group, then peas and beans eaten should be counted toward the meat and bean group until the recommended intake is reached.
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