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

1

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.)

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.)

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)

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.

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.)

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