Marilyn Ricci, M.S., R.D.

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• Marilyn Ricci, M.S., R.D.
• Developed for NAMI Convention 2008
•   EATING FOR BOTH MENTAL AND PHYSICAL HEALTH
•  
• Whole grains
•  Look at ingredient list. The first ingredient
  should say for example whole wheat. Look at
  the nutrition panel for 3 grams of dietary fiber
  in all bread products. Besides the benefits of a
  high fiber diet, grains provide B vitamins, folic
  acid, iron and magnesium.
• Research at Penn State found that dieters who ate
  lots of whole grains lost more belly fat and
  improved their levels of an inflammatory marker
  that is linked to diabetes, hypertension, and
  cardiovascular disease. Fiber prevents
  constipation and helps prevent diverticulitis and
  colon cancer.
• Recommend 6 servings per day (Based on a 2000
  calorie diet- U.S. Department of Agriculture
  MyPyramid)
•  
• Low Fat Dairy Dairy products are our main
  source of calcium and vitamin D, essential for
  healthy bones and teeth. Dairy is also a good
  source of potassium, protein and magnesium.
• Research from Brigham and Womens Hospital of
  30,000 women n the Womens Health Study found
  that an increased intake of low fat dairy
  products reduced womens risk of developing
  hypertension. Some research points to a weight
  reduction benefit of dairy calcium showing it to
  trigger the body to burn more fat, particularly
  around the waistline.
• Recommendation is 1200 mg dairy calcium per day.
  This is the equivalent of 4 cups of low fat milk.
  (The U.S. Department of Agriculture MyPyramid
  recommends 3 cups per day based on a 2000 calorie
  diet.)

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• Omega 3 Essential Fatty Acids Omega 3 fatty acid
  is found through out the body, especially in the
  brain and eyes. Omega 3 and omega 6 fatty acids
  are good fats. They are essential because our
  bodies cannot make them and they are necessary
  for good health. Intake of omega 3 and omega 6
  fatty acids should be in a balanced ratio. Our
  diet has too much omega 6 disrupting the balance
  which makes us more susceptible to disease.
  Choosing food high in omega 3 fatty acids can
  restore proper balance. Fish, especially fatty
  fish like salmon and tuna, are excellent sources
  of omega 3 fatty acids.
• Benefits of omega 3 are improved lipid
  profile reducing cardiovascular risk, improved
• diabetes outcome, improved
  neurotransmission stimulation improving
  depression, reducing
• suicide and hostility and improve memory
  function.
• Recommendation of omega 3 is 1.6 grams/day for
  men and 1.1 grams per day for women. Recommend
  intake of omega 6 is 14-17 grams per day for men
  and 11-12 grams for women. (U.S. Department of
  Agriculture, National Academy of Science,
  Institute of Medicine, Food and Nutrition Board
  Dietary Reference Intakes for Individuals. The
  American Heart Association recommends that all
  adults eat fish at least 2 times per week.)

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• Low Fat Dairy
• Dairy products are our main source of calcium and
  vitamin D, essential for healthy bones and teeth.
  Dairy is also a good source of potassium,
  protein and magnesium.
• Research from Brigham and Womens Hospital of
  30,000 women n the Womens Health Study found
  that an increased intake of low fat dairy
  products reduced womens risk of developing
  hypertension. Some research points to a weight
  reduction benefit of dairy calcium showing it to
  trigger the body to burn more fat, particularly
  around the waistline.
• Recommendation is 1200 mg dairy calcium per day.
  This is the equivalent of 4 cups of low fat milk.
  (The U.S. Department of Agriculture MyPyramid
  recommends 3 cups per day based on a 2000 calorie
  diet.)
• VEGETABLES Everyone knows that they should eat
  a lot of vegetables. Vegetables are low in
  calories, high in fiber, potassium, vitamins A,
  C, and E and phytonutrients. Vegetables that are
  dark in color have the most nutrients. Examples
  are broccoli, spinach, sweet potatoes, and
  carrots.
• Benefits of eating vegetables include
  reduced cancer risk, reduced risk of heart
  disease,
• lower blood pressure, diabetes prevention,
  help with weight control, and so much more.
• Recommendation is 5 (½ cup) servings of
  vegetables every day. (This is based on a 2000
  calorie diet -U.S. Department of Agriculture
  MyPyramid)
•  

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• FRUITS
• Besides vegetables, fruits are the most
  colorful foods on the plate. They provide fiber,
  vitamin C, folic acid and phytonutrients and are
  relatively low in calories.
• Benefits of fruits are similar to those of
  vegetables.
• Recommendation is 4 (½ cup) servings of
  fruits every day. (This is based on a 2000
  
• calorie diet -U.S. Department of
  Agriculture MyPyramid)
• NUTS and SEEDS
• Walnuts are the most nutrient packed of the nuts
  and seeds, but all contribute a lot to good
  health. Walnuts, for example, contain plant omega
  3 fatty acids, vitamins E and B6, magnesium,
  protein, fiber, potassium, and polyphenols. Since
  nuts and seeds are high in calories and
  expensive, it is very important to eat them in
  small amounts. Recommendation is ¼ cup per day
  and no more. Nuts and seeds are a portion of your
  protein requirement for the day, for ex. 1 oz of
  almonds 12 nuts 1 Tablespoon of peanut butter
  1 oz.

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• BEANS
• All beans are inexpensive nutrient powerhouses.
  They contain low fat protein, fiber, B vitamins,
  iron, folate, potassium, magnesium, and
  phytonutrients.
• Beans can help lower cholesterol, combat
  heart disease, stabilize blood sugar, help with
• constipation and diverticulitis reduce
  blood sugar and control weight.
• Recommendation is to substitute meat with beans
  often. (The American Cancer Society 1996
  Guidelines.)
•  
• PROTEIN
• Meat is the main source of protein in the U.S.
  diet. Reducing the amount of meat we eat is
  essential to eating more healthful. All meat
  choices should be lean. Beans and nuts can
  substitute for meat in meals. Fish should be
  eaten at least twice a week. This food group
  (meat, beans, seeds, nuts, and fish) provides
  protein, B vitamins, iron, magnesium, zinc and
  vitamin E.
• Protein is the primary material of our bodies.
  The building blocks of protein are amino acids
  some of which are essential as they cannot be
  made in the body and must be consumed in food.
  Some of the roles of protein are supporting
  growth and maintenance such as building new
  tissues and, replacing worn out cells building
  enzymes and hormones building antibodies which
  improve the immune system maintaining fluid and
  electrolyte balance maintaining acid-base
  balance providing energy.
• Recommendation is 5 ½ ounces per day.
  (This is based on a 2000 calorie diet -U.S.
  Department of Agriculture MYPyramid.)
•  

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• FOOD SOURCES FOR A HEALTHFUL DIET
•  WHOLE GRAINS
• Look for cereals and breads with at least 3 grams
  of fiber per serving.
• Whole wheat Brown Rice Oats 100 Whole Grain
  Cereals Popcorn (low fat) with omega 3s)
  Barley Whole Wheat Pasta
• OMEGA 3 FATTY ACIDS
  MEATS AND BEANS
• Food Grams of
  omega 3
  1 OZ
• Salmon 3 oz
  1.9
  ¼ cooked beef patty
• Tuna, canned light 3 oz .2
  
  or chicken breast
• Sardines in sardine oil 3 oz 2.8
  
  1 egg
• Trout 3 oz
  1
  ¼ cup cooked beans
• Swordfish 3 oz
  .75
  14 walnut halves
• Herring, pickled 3oz 1.2
  
  12 almonds
• Other fish 3 oz range .1
  - .4
  1 T peanut butter
• Canola oil 1 T
  1.3
• Soy nuts
• Walnuts ¼ cup 2.5
  
• Flaxseed 2 T
  2.4
• Omega 3 enriched eggs 1 .11
  
• Omega 3 Smart Balance light 1 T .3

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• LOW FAT DAIRY
• Food
  Calcium
• Milk all kinds 8 oz 300
  mg
• Yogurt 8 oz
  300 mg
• Cheese 1 ½ ounce 300
  mg
• Shredded cheese ½ cup 300 mg
• Cottage cheese 2 cups 300 mg
•  
• VEGETABLES 5 servings per day, each ½ cup
• FRUITS 4 servings per day, each ½ cup

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• DAY 1
•  
• Breakfast
• Milk, Low fat, 1 fat w/added vitamin A
  1 cup
• Orange Juice, frozen, unsweetened, w/calcium,
  prep ½ cup
• Cereal, Total Raisin Bran/Gen Mills ¾
  cup
•  
• Snack
• 10 pieces of Walnuts
•  
• Lunch
• Tossed Salad ½ cup Mixed Salad Greens
• ½ cup Spinach
• 3 cherry Tomatoes
• 2 Tbsp Carrots grated
• 2 slices cucumber
• 1 Tbsp Italian Dressing, light
• Grilled Cheese Sandwich
• 2 slices 100 Whole Wheat Bread

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• Snack
• Apple, medium
•  
• Dinner
• Salmon, Atlantic Farmed, baked
  3 oz
• Sweet Potato, medium baked in skin
• Corn, canned
  ½ cup
• Smart Balance light with Flax oil
  1 tsp
• Strawberries, Fresh
  1 cup
•  
• Snack
• Raisins
  ¼ cup
•  
• KEY NUTRIENTS
• Omega 3 2683 Omega 6 to 3 radio 4 to 1
• Dietary Fiber 35 g
• Protein 66 g
• Calcium 1685 mg

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• DAY 2
• Breakfast
• Milk, Low fat, 1 fat w/added vitamin A
  1 cup
• Orange Juice, frozen concentrate, unsweetened,
  prep ½ cup
• Cereal, Cheerios/Gen Mills
  1 cup
• Fruit, Banana, White, ripe
  1 whole
• Snack
• Peanuts all Types, dry roasted w/salt
  10 each
• Lunch
• Peanut butter Smart Balance omega 3
  2 Tbsp
• Bread, 100 Whole Wheat
  2 slices
• Cheese, string 100 natural Light
  1 piece
• Snack
• Seeds, Sunflower Kernels, dry roast w/o salt
  1/4 cup

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• Dinner
• Pasta, penne plus Barilla Cooked
  2 cups
• Tomato Sauce, low sodium
  1 cup
• Soy Smart ground protein crumbles
  1/3 cup
• Tossed Salad
• Salad Greens, Mixed, raw ½
  cup
• Spinach, raw
  ½ cup
• Tomato, Cherry 2
  each
• Carrots, chopped/grated, raw
  2 Tbsp
• Cucumber, raw 2
  slices
• Salad Dressing, Italian, light 1
  Tbsp
• Walnuts, pieces
  7 halves
• Blueberries fresh 1
  cup
•  
• Snack
• Puddings, tapioca, ready-to-eat, fat free
  1 cup
•  
• 
  KEY NUTRIENTS
• 
  Omega 3 3328 g Omega 6 to 3 radio 1
  to 1

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