Legumes includes all dried beans,lentils, dries peas, and tofu.
They are rich in protein,fiber,complex carbohydrates, iron, magnesium,zinc, calcium,and many vitamins with no cholesterol and virtually no fat.
Nuts and Seeds
These foods are rich in protein,potassium, phosphorous,and some B vitamins.
Nuts and seeds contains no cholesterol, but with lot of fat, so therefore very high in calories.
While they provide variety in texture to the diet, they properly belong to the fat group and should be used very sparingly.
This includes a variety of foods which are made from the milk of cows and goats.
These are extensively rich in protein,calcium,phosphorus,magnesium, vitamins A, D,folacin,riboflavin, B12.
The dairy products such as butter and cheese which are made from whole milk are high in fat and cholesterol.
So, choose only the low fat dairy products,to get the full benefits of these foods without high fat and
Animal Protein Sources
Animal proteins can include all the fish, shellfish,poultry,meats,eggs,organ meats, and dairy products.
The non-dairy animal proteins provide substancial amounts of protein, iron, phosphorus, zinc, and B vitamins.
Many of the animal products contain very high fat and cholesterol, they have to be chosen judiciously.
Fish and shellfish are very low in fat.
Foods besides meat,poultry,fish,and whole milk dairy products provide important amounts of protein.
A combination of diet which contains whole grains, legumes, fruits, vegetables,and reasonable amounts of low fat animal products can provide the daily intake of 45 grams of protein for women and 56 grams for men.
Fats and Oils
These fats and oils make the food to taste good.
Butter are good sources of Vitamins A and D.Vegatable oils provide Vitamin E.
Ounce for Ounce, fats and oils provide over two times as many calories as proteins and carbohydrates.9 calories per gram of fat, 4 calories per gram of protein and carbohydrates.
Fats are classified in to two categories : saturated and unsaturated.
Saturated or hydrogenated fats are hard at room temperature.Animal fats are mostly saturated, except fish fat.
Unsaturated fats are liquid or soft at room temperature.The more unsaturated, the more liquid the fat.Safflower oil is the most unsaturated of fats.Vegetables fats are mostly unsaturated except coconut oil,palm oil, and cocoa butter which are highly saturated.
Coconut oil and palm oil are used to coat crackers, cookies, food mixes, and so on, to ensure their prolonged freshness.
Cocoa powder(choclate without butter) is low in fat.
Fat ca be consumed from many sources. A lot of fat is hidden in what we eat daily, ocuring naturally in foods, used in commercial products, and introduced in home cooking and baking.
Saturated fats and cholesterol elevate the level of cholesterol in the blood. High levels of blood cholesterol can lead to the diseases of the heart and blood vessels.People having high cholesterol level should limit saturated fat as well as total fat and cholesterol in their diet.