Manual Food Remedies: Facts About Foods And Their Medicinal Uses

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A book containing numerous recipes for the preparation of remedies using food. This book contains classic material dating back to the s and before. The content has been carefully selected for its interest and relevance to a modern audience.
Table of contents

Additional sources of potassium, calcium, and vitamin D are found in Appendix 10 , Appendix 11 , and Appendix 12 , respectively. Healthy intake: Healthy eating patterns include a variety of protein foods in nutrient-dense forms. The protein foods group comprises a broad group of foods from both animal and plant sources and includes several subgroups: seafood; meats, poultry, and eggs; and nuts, seeds, and soy products.

Legumes beans and peas may also be considered part of the protein foods group as well as the vegetables group see the About Legumes Beans and Peas call-out box. Protein also is found in some foods from other food groups e. The recommendation for protein foods in the Healthy U.

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Key nutrient contributions: Protein foods are important sources of nutrients in addition to protein, including B vitamins e. Nutrients provided by various types of protein foods differ. For example, meats provide the most zinc, while poultry provides the most niacin. Meats, poultry, and seafood provide heme iron, which is more bioavailable than the non-heme iron found in plant sources. Heme iron is especially important for young children and women who are capable of becoming pregnant or who are pregnant.

Seafood provides the most vitamin B 12 and vitamin D, in addition to almost all of the polyunsaturated omega-3 fatty acids, eicosapentaenoic acid EPA , and docosahexaenoic acid DHA , in the Patterns see the About Seafood call-out box. Eggs provide the most choline, and nuts and seeds provide the most vitamin E. Soy products are a source of copper, manganese, and iron, as are legumes. Considerations: For balance and flexibility within the food group, the Healthy U. A specific recommendation for at least 8 ounce-equivalents of seafood per week also is included for the 2,calorie level see the About Seafood call-out box.

One-half ounce of nuts or seeds counts as 1 ounce-equivalent of protein foods, and because they are high in calories, they should be eaten in small portions and used to replace other protein foods rather than being added to the diet. When selecting protein foods, nuts and seeds should be unsalted, and meats and poultry should be consumed in lean forms. Processed meats and processed poultry are sources of sodium and saturated fats, and intake of these products can be accommodated as long as sodium, saturated fats, added sugars, and total calories are within limits in the resulting eating pattern see the About Meats and Poultry call-out box.

The inclusion of protein foods from plants allows vegetarian options to be accommodated. Seafood, which includes fish and shellfish, received particular attention in the Dietary Guidelines because of evidence of health benefits for the general populations as well as for women who are pregnant or breastfeeding. For the general population, consumption of about 8 ounces per week of a variety of seafood, which provide an average consumption of mg per day of EPA and DHA, is associated with reduced cardiac deaths among individuals with and without preexisting CVD. Similarly, consumption by women who are pregnant or breastfeeding of at least 8 ounces per week from seafood choices that are sources of DHA is associated with improved infant health outcomes.

The recommendation to consume 8 or more ounces per week less for young children of seafood is for the total package of nutrients that seafood provides, including its EPA and DHA content. Strong evidence from mostly prospective cohort studies but also randomized controlled trials has shown that eating patterns that include seafood are associated with reduced risk of CVD, and moderate evidence indicates that these eating patterns are associated with reduced risk of obesity.

As described earlier, eating patterns consist of multiple, interacting food components and the relationships to health exist for the overall eating pattern, not necessarily to an isolated aspect of the diet. Mercury is a heavy metal found in the form of methyl mercury in seafood in varying levels. Individuals who regularly consume more than the recommended amounts of seafood that are in the Healthy U.

S-Style Pattern should choose a mix of seafood that emphasizes choices relatively low in methyl mercury. Some canned seafood, such as anchovies, may be high in sodium. To keep sodium intake below recommended limits, individuals can use the Nutrition Facts label to compare sodium amounts.

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Women who are pregnant or breastfeeding should consume at least 8 and up to 12 ounces [18] of a variety of seafood per week, from choices that are lower in methyl mercury. Obstetricians and pediatricians should provide guidance on how to make healthy food choices that include seafood. Women who are pregnant or breastfeeding and young children should not eat certain types of fish that are high in methyl mercury.

Meat, also known as red meat, includes all forms of beef, pork, lamb, veal, goat, and non-bird game e. Poultry includes all forms of chicken, turkey, duck, geese, guineas, and game birds e. Meats and poultry vary in fat content and include both fresh and processed forms. Lean meats and poultry contain less than 10 g of fat, 4. Processed meats and processed poultry e. Strong evidence from mostly prospective cohort studies but also randomized controlled trials has shown that eating patterns that include lower intake of meats as well as processed meats and processed poultry are associated with reduced risk of CVD in adults.

Moderate evidence indicates that these eating patterns are associated with reduced risk of obesity, type 2 diabetes, and some types of cancer in adults. As described earlier, eating patterns consist of multiple, interacting food components, and the relationships to health exist for the overall eating pattern, not necessarily to an isolated aspect of the diet. Much of this research on eating patterns has grouped together all meats and poultry, regardless of fat content or processing, though some evidence has identified lean meats and lean poultry in healthy eating patterns.

In separate analyses, food pattern modeling has demonstrated that lean meats and lean poultry can contribute important nutrients within limits for sodium, calories from saturated fats and added sugars, and total calories when consumed in recommended amounts in healthy eating patterns, such as the Healthy U.

The recommendation for the meats, poultry, and eggs subgroup in the Healthy U. As discussed in Chapter 2 , average intakes of meats, poultry, and eggs for teen boys and adult men are above recommendations in the Healthy U.

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For those who eat animal products, the recommendation for the protein foods subgroup of meats, poultry, and eggs can be met by consuming a variety of lean meats, lean poultry, and eggs. Choices within these eating patterns may include processed meats and processed poultry as long as the resulting eating pattern is within limits for sodium, calories from saturated fats and added sugars, and total calories.

Healthy intake: Oils are fats that contain a high percentage of monounsaturated and polyunsaturated fats and are liquid at room temperature. Although they are not a food group, oils are emphasized as part of healthy eating patterns because they are the major source of essential fatty acids and vitamin E. Commonly consumed oils extracted from plants include canola, corn, olive, peanut, safflower, soybean, and sunflower oils.

Oils also are naturally present in nuts, seeds, seafood, olives, and avocados.

The fat in some tropical plants, such as coconut oil, palm kernel oil, and palm oil, are not included in the oils category because they do not resemble other oils in their composition. Specifically, they contain a higher percentage of saturated fats than other oils see Dietary Fats: The Basics call-out box. The recommendation for oils in the Healthy U. Considerations: Oils are part of healthy eating patterns, but because they are a concentrated source of calories, the amount consumed should be within the AMDR for total fats without exceeding calorie limits.

Oils should replace solid fats rather than being added to the diet.

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More information on types of fats is provided in the Dietary Fats: The Basics call-out box, and information on the relationship between dietary fats and health is discussed in the Saturated Fats, Trans Fats, and Cholesterol section, below. Dietary fats are found in both plant and animal foods. They supply calories and help with the absorption of the fat-soluble vitamins A, D, E, and K. All dietary fats are composed of a mix of polyunsaturated, monounsaturated, and saturated fatty acids, in varied proportions Figure For example, most of the fatty acids in butter are saturated, but it also contains some monounsaturated and polyunsaturated fatty acids.

Oils are mostly unsaturated fatty acids, though they have small amounts of saturated fatty acids. Figure is a stacked bar chart depicting the fatty acid composition as a percent of total fat of saturated, monounsaturated, and polyunsaturated solid fats and oils. Fats and oils are listed in order of highest to lowest percent of saturated fats. However, they are solid or semi-solid at room temperature due to their high content of short-chain saturated fatty acids. They are considered solid fats for nutritional purposes.

Data Source: U. Release 27, Accessed August 31, Some solid fats, such as the strip of fat around a piece of meat, can easily be seen. Other solid fats are not so visible. For example, the solid fats in whole milk are suspended in the fluid milk by the process of homogenization. Margarines and margarine-like vegetable oil spreads are food products composed of one or more oils or solid fats designed to replace butter, which is high in saturated fats.

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These products may be sold in sticks, tubs, bottles, or sprays. Margarine and vegetable oil spreads generally contain less saturated fats than butter. However, they vary in their total fat and calorie content and in the fat and oil blends used to make them and, thus, in the proportions of saturated, unsaturated, and trans fats they contain. It is important to read the Nutrition Facts label to identify the calorie and saturated and trans fats content of the spread and choose foods with no trans fats and lower amounts of saturated fats.

The Dietary Guidelines provides recommendations on saturated fats as well as on solid fats because its aim is to improve the health of the U. It includes recommendations on saturated fats because of the strong relationship of this nutrient to a health outcome CVD risk. It includes recommendations on solid fats because, as discussed in Chapter 2 , they are abundant in the diets of the U. The USDA Food Patterns are designed to meet food group and nutrient recommendations while staying within calorie needs. To achieve this goal, the Patterns are based on consuming foods in their nutrient-dense forms i.

For nearly all calorie levels, most of the calories in the USDA Food Patterns are needed for nutrient-dense food choices, and only a limited number remain for other uses. In the 2,calorie pattern, the limit for other uses is calories and in the 2,calorie pattern, calories see Appendix 3 , Appendix 4 , and Appendix 5.

Calories up to the limit for the specific pattern can be used to eat foods that are not in nutrient-dense forms e. If alcohol is consumed, calories from alcoholic beverages should also be accounted for within this limit to keep total calorie intake at an appropriate level. As discussed in Chapter 2 , in contrast to the healthy choices that make up the Patterns, foods from most food groups as they are typically consumed in the United States are not in nutrient-dense forms.

The excess calories consumed from these sources far exceed the limited number of calories available for choices other than nutrient-dense foods in each food group. From a public health perspective, it is important to identify the calories that are needed to meet food group needs to help inform guidance on limits from calories from added sugars, solid fats, alcohol [21] , or other sources, in order to help individuals move toward healthy eating patterns within calorie limits.