Making a Nutrient Based Food List

nutrition food list

The first Nutrition Food List was created over a century ago to provide a simple reference for those who wished to better understand the need for proper nutrition. The first three lists included only foods. They did not include snacks or sweets because they felt that people would not understand their importance. This list has now grown to include nearly everything that we take for granted, including fruits, vegetables, meats, nuts, cheeses and dairy.

A Nutrition Food List contains all of the best known nutrients for the average person. There is a nutritional breakdown of the major food groups and sub-groups. It includes a complete list of calories, counting all grams of protein, carbohydrates, fat and fiber. A nutrition food list is best known as a dietary supplement, because it provides the best known quantities of the minerals and other nutrients that are beneficial to good health.

An Overview

A bowl of food on a plate

If you take this list on a regular basis, you will be amazed at how many nutritious foods you already know. You will be amazed at how many foods are actually classified as being unhealthy. When most people look at the best-known foods that are nutritious, they do not realize just how unhealthy so many of the familiar items really are. The nutrient content is usually low and some of the nutrients are practically obsolete.

Snacks such as potato chips, candies and cookies actually contain more fat and calories than the portions shown on the nutrition facts panel. Low calorie snacks are often the most neglected and least beneficial foods in a weight loss program. These snack foods are primarily empty calories that do not provide any nutrients or help with weight control. This list includes a large number of drinks, both soda and fruit juice, as well as alcoholic beverages, which are full of empty calories. Even diet sodas are loaded with calories.

List Of Nutrient Based Foods

A piece of cake on a plate

While everyone knows that it is good to include plenty of fruits, vegetables and whole grains in your diet, not everyone realizes the importance of dietary fiber. This term is defined as the soluble substance found in plants and some animal products. Some plant products are considered dietary fiber, while others, such as seaweed, are not. Because dietary fiber is important for building and maintaining healthy teeth, maintaining a healthy digestive system, maintaining normal cholesterol levels and reducing the risk of heart disease, most nutritional experts recommend including a portion of fiber-rich foods in every meal. Yet the bulk of dietary fiber is generally lacking in American diets.

Vitamins are another area where Americans often get short shrill. It may seem simple to add more vitamins to the diet. After all, more vitamins mean more nutrition! The problem is that a large number of the vitamins and mineral supplements on the market do not provide a sufficient amount of these important nutrients. Americans are getting less of many vitamins and are getting less of other important minerals, too. This is frustrating because not only is the lack of nutrients worrying, but the lack of minerals is directly linked to deficiencies in other areas of nutrition.

Antioxidants, vitamins B-complex and vitamin C, are also important nutrients and are usually deficient in the diets of Americans. The good news is that many antioxidant foods can be added to the diet. For example, instead of eating lots of fatty fish, consider taking fish oil or taking a daily multivitamin supplement. There are dozens of other antioxidant foods that may help you maintain a healthy balance of nutrients and fight off chronic diseases.

In The End

Finally, the fats that are often recommended as snacks or at mealtime are actually very poor dietary choices. Unsaturated fats are good, but they are not nearly as beneficial as dietary fiber and antioxidants. Studies have shown that saturated fats are more harmful to the heart than dietary fiber and antioxidants. If you want to reduce your risk of heart disease and high blood pressure, keep your fat intake low and get plenty of dietary fiber and antioxidants.

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