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  • Food groups to encourage, moderate or avoid for a balanced diet

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    Reika Vurisca
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    The document provides a table summarizing food groups and categorizing foods as either encouraged, to be consumed in moderation, or not recommended. Foods encouraged include fruits, vegetables, whole grains, lean meats and fish, nuts and seeds, and unsaturated oils. Foods to be consumed in moderation include dairy products like ice cream, processed meats, canned vegetables, and salted foods. Foods not recommended are unpasteurized or raw items, fried foods, sugary drinks, and artificial sweeteners.

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    The document provides a table summarizing food groups and categorizing foods as either encouraged, to be consumed in moderation, or not recommended. Foods encouraged include fruits, vegetables, whole grains, lean meats and fish, nuts and seeds, and unsaturated oils. Foods to be consumed in moderation include dairy products like ice cream, processed meats, canned vegetables, and salted foods. Foods not recommended are unpasteurized or raw items, fried foods, sugary drinks, and artificial sweeteners.

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    11 views2 pages

    Food groups to encourage, moderate or avoid for a balanced diet

    Uploaded by

    Reika Vurisca
    The document provides a table summarizing food groups and categorizing foods as either encouraged, to be consumed in moderation, or not recommended. Foods encouraged include fruits, vegetables, whole grains, lean meats and fish, nuts and seeds, and unsaturated oils. Foods to be consumed in moderation include dairy products like ice cream, processed meats, canned vegetables, and salted foods. Foods not recommended are unpasteurized or raw items, fried foods, sugary drinks, and artificial sweeteners.

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    FOOD GROUP TO BE ENCOURAGED IN MODERATION NOT RECOMMENDED

    Milk and Dairy Products Milk, cheese, cottage cheese, Ice cream, flavoured milk, for e.g., Unpasteurized raw milk.
    yogurt, milkshakes, yogurt drink, chocolate, coffee, strawberry. Cheese containing uncooked
    cultured milk. Milk alternative, for e.g., oats milk, vegetables and spices, such as
    ricemilk, nut milk, etc. chilli peppers, “mouldy” and soft
    cheeses, such as blue cheese,
    Roquefort, Stilton, brie, feta,
    or farmer’s cheese.
    Egg Whole eggs – boiled, poached, Salted eggs, century eggs. Raw egg, soft runny eggs.
    scrambled, omelette, sunny
    side up.
    Meat and Poultry Chicken, lean meat, turkey. Salt-cured, smoked and charcoal Raw or undercooked meat, poultry
    broiled meats, beef, pork, lamb. Processed meats, for e.g., ham,
    bacon, sausages, luncheon meat,
    canned meat.
    Fish and Shellfish All type of fishes, fresh water, and Prawn, shrimps, crabs, Raw fish (sashimi), raw seafood
    deep-sea water fishes. lobsters, squid. and raw shellfish, half cooked
    Smoked or pickled. oyster, clams, salted fish.
    FOOD GROUP TO BE ENCOURAGED IN MODERATION NOT RECOMMENDED
    Fruits Most type of fresh fruits, for e.g., Durian, dried fruit, Unwashed fruit.
    cantaloupe, mangos, papaya and preserved fruits. Cut fruit and fresh fruit juices
    guava, grapes, apricot, peaches, Stringy and fibrous: pineapple, when eating out.
    orange, kiwi, banana, etc. some mangoes.
    Vegetables Fresh or frozen vegetables. Canned vegetables. Raw vegetables, uncooked sprouts
    Dark green vegetables, for e.g., (alfalfa, mung bean, others).
    spinach, asparagus, green Salads from salad bar or deli or
    peppers, Brussels sprouts, broccoli, when eating out.
    watercress, other greens.
    Root vegetables, for e.g., potatoes,
    sweet potatoes, pumpkin, carrot,
    turnip, tapioca.
    Variety of dark orange, red,
    yellow vegetables.
    Cereal Foods and Grains Whole grains, wheat, wheat germ, White bread, white flour, pasta, Grains cooked in fat, butter,
    brown rice, oatmeal, whole grains polished rice. and oil, for e.g., fried rice, roti
    bread, wholemeal pasta, barley. prata, croissants, pastries, curry
    puffs, cakes and cream filled
    biscuits, donuts, potato wedges.
    Beans, Legumes, Nuts and Seeds Soya bean and its products, kidney Nut butter, peanuts. Unroasted or uncooked, raw nuts
    beans, peas, chickpeas, lentils, etc. and seeds.
    Nuts, for e.g. almond, walnut,
    cashew, pecan, etc.
    Seeds, for e.g., sunflower,
    sesame, etc.
    Fats, Oil and Dressings Mono-unsaturated fats (in canola Polyunsaturated fats (in soybean Saturated fats such as ghee, lard.
    and olive oil, olives, avocados). oil, sunflower oil, corn oil, etc). Trans fat and partially
    Oil based and vinegar dressing, Full fat salad dressing, hydrogenated oils, cottonseed oils,
    low fat salad dressing. mayonnaise. palm kernel.
    Fresh, prepared salads and salad
    dressings that is stored in the
    deli counter.
    Beverages Water, clear soup, homemade Soft drinks and fruit-flavoured Unpasteurized fruit and vegetable
    barley drink, chrysanthemum tea, beverages, sugars and sugar- juices, Sun-tea or other “cold
    electrolyte drink. sweetened drinks, tea, coffee. brewed” teas and drinks,
    Nutritionally complete uncooked brewer’s yeast, alcohol.
    supplements (when necessary)
    such as Ensure, Prosure, Resource,
    Enercal, etc.
    Sweet Preserves and Spreads Naturally sweetened. Sugars and sucrose sweetened. Artificial sweetener, sweetened
    with sorbitol, xylitol.
    Herb and Spices All type, added into cooking. Chili padi, big chilli, pepper,
    jalapeno, paprika.
    Sauces, Marinades and Barbecue sauce, extracts or Chili sauce, Tabasco sauce.
    Condiments other flavourings, ketchup, meat
    marinades, mustards, soy sauce,
    spices and herbs, teriyaki sauce,
    vinegar, wine, etc.

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