Foods to Eat Weekly
The next layer of the pyramid is foods that should be consumed not daily, but on a weekly basis. These include fish, poultry, eggs, and sweets.
Fish contains protein, fat, and vitamins and minerals. The protein found in fish is a complete protein. The type of fat, vitamins, and minerals present varies greatly depending on the type of fish. For example, flounder is low in fat, and salmon is high in fat. The type of fat found in fish is unsaturated, which is a healthful fat. Fish contains vitamins such as niacin (B3) and pyridoxine (B6), cyanocobalamin (B12), and D and minerals such as calcium (found in the bones of sardines and salmon), copper, magnesium, and selenium.
Poultry contains protein, saturated fat, vitamins, and minerals. The protein in poultry is complete, and although poultry contains saturated fat and cholesterol, these fats are primarily located in the skin. Removal of the skin before or after cooking eliminates most of the unhealthy saturated fat. Poultry contains vitamins thiamin (B1), niacin (B3), pyridoxine (B6), and cyanocobalamin (B12). Minerals present in poultry are phosphorus, potassium, and selenium, zinc, and iron.
Eggs contain protein, fat, vitamins, and minerals. The protein in eggs is an excellent source of a complete protein. It is said to be the most bioavailable source of protein, meaning that the body very easily absorbs and utilizes this form of protein. The fat in eggs, found exclusively in the yolk, is saturated fat and contains cholesterol; therefore eggs should be consumed in moderation. Eggs contain vitamins A, riboflavin (B2), cyanocobalamin (B12), D, and K. Eggs contain minerals such as iron and zinc.
All foods from animal sources are to be eaten sparingly if one hopes to achieve the benefits of this healthy lifestyle. Total fish, poultry, egg, and meat intake is about 15 ounces per week. This is extremely low as compared to the typical American diet. The average serving size of these types of foods is 6 to 8 ounces per meal when eating at a restaurant.
Sweets are typically consumed on a weekly basis in very small quantities. Many of the sweets make use of the wonderful fruits of the regions. Sweets are consumed infrequently because they are high in calories and low in nutrients. They are normally served only during special occasions.