Diet planning guide

Diet planning principles:
adequacy, balance, kcal control, nutrient density, moderation, variety

Food groups:

1. fruit:

contribute folate, vitamin A, vitamin C, potassium, fiber...

苹果，杏，鳄梨，香蕉，蓝莓，哈密瓜，樱桃，柚子，葡萄，石榴，猕猴桃，芒果，橙子，木瓜，桃，梨，菠萝，梅子，覆盆子（木莓），草莓，西瓜，干果（枣，无花果，葡萄干），未加糖的果汁
apple, apricot, avocado, banana, blueberry, cantaloupe, cherry, grapefruit, guava, kiwi, mango, orange, papaya, peach, pear, pineapple, plum, raspberry, strawberry, watermelon, dried fruit(date, fig, raisin), unsweetened juice

果汁糖浆，果汁，鸡尾酒，甜果汁，炸香蕉片
canned or frozoen fruit in syrup; juice, punch, ade, fried plantains

杏，鳄梨 哈密瓜 石榴 鸡尾酒，甜果汁，香蕉片，荔枝，金橘，柿子，橘子
apricot, avocado, cantaloupe, guava, punch, ade, fried plantains,kumquat,lychee, kumquat, persimmon, mandarin orange

2. Vegetables:

(1)dark green vegetables: broccoli, arugula, beet, bok choy, collard, kale, mustard greens, romaine lettuce, spinach, turnip.

(2)orange and deep yellow: carrot, pumpkin, sweet potato, winter squash, acorn, butternut

(3)legumes: black bean, black-eyed pea(cowpea), garbanzo bean(chickpea), kidney bean, lentil, navy bean, pinto bean, soybean, tofu, split pea.

(4)starchy: cassava, corn, green pea, hominy, lima bean, potato

(5) others: artichoke, asparagus, bamboo shoots, beansprout, beet, brussels sprout cabbage, cactus, cauliflower, celery, cucumber, eggplant, green beans iceberg lettuce, mushroom,okra, onion, pepper, seaweed, snow pea, tomato, vegetable juice, zucchini

3. Grain

contribute folate, niacin, riboflavin, thiamin, iron, Mg, Se, fiber...

whole grains: amaranth, barley, brown rice, buckwheat荞麦，bulgur碾碎的小麦，millet小米，oat,quinoa, rye燕麦， wheat

enriched bagles. bread, ereals, pastas(couscous蒸粗麦粉，macaroni，spaghetti通心粉)，pretzel, tortilla玉米饼

biscuit, cake, cookies, cornbread, crackers, croissant牛角面包,doughnut, granola麦片，muffin松糕，taco墨西哥煎玉米卷

4. meat, poultry, fish, legume, egg, nut:

contribute protein, niacin, thiamin, V B6, V B12, Fe Mg K Zn, folate, V E, fiber

filbert榛子

5. milk, yogurt, cheese

contribute protein, riboflavin, VB12, Ca Mg K VA VD

6. Oil

contribute VE, essential fatty acids

sesame芝麻