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Dietary Guidelines For Americans

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  • Dietary Guidelines For Americans

    Dietary Guidelines For Americans



    Eat a variety of foods
    Maintain healthy weight
    Choose a diet low in fat, saturated fat, and cholesterol
    Choose a diet with plenty of vegetables, fruits, and grain products
    Use sugars only in moderation
    Use salt and sodium only in moderation
    If you drink alcoholic beverages, do so in moderation
    Think about these guidelines when making food choices for your family's good health. They are right for everyone over the age of 2.



    Add Variety To Your
    Meals Nutrients
    are found
    in all foods.

    No one food gives you all the nutrients you need to stay healthy. So it is best to eat a variety of different foods every day.

    Use the Food Guide Pyramid to help you eat better every day...the Dietary Guidelines way. Start with plenty of Breads, Cereals, Rice, and Pasta, Vegetables, and Fruits. Add two to three servings from the Milk group and two to three servings from the Meat group. Go easy on fats, oils, and sweets, the foods in the small tip of the Pyramid.



    What counts as
    1 serving?


    Breads, Cereals, Rice, and Pasta
    1 slice of bread
    1/2 cup of cooked cereal, rice, or pasta
    1 ounce of dry cereal

    Fruits
    1 medium whole fruit
    3/4 cup of juice
    1/2 cup of canned fruit

    Vegetables
    1/2 cup of cooked vegetable
    1 cup of tossed salad
    Milk
    1 cup of milk
    8 ounces of yogurt
    1-1/2 to 2 ounces of cheese

    Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
    3 ounces of cooked meat, poultry, or fish (3 ounces of meat is about the same size as a deck of cards)

    1/2 cup of cooked beans or 2 tablespoons of peanut butter or 1 egg counts the same as 1 ounce of meat (about 1/3 serving)

    Fats, Oils, and Sweets
    Use sparingly

    --------------------------------------------------------------------------------

    How many servings do you need each day?

    Women &
    some older adults Children, teen girls,
    active women,
    most men Teen boys &
    active men
    Bread group
    6 9 11
    Vegetable group 3 4 5
    Fruit group 2 3 4
    Milk group *2-3 *2-3 *2-3
    Meat group 2 2 3



    *Women who are pregnant or breastfeeding, teenagers, and young adults to age 24 need 3 servings.





    --------------------------------------------------------------------------------



    The small tip of the Pyramid shows fats, oils, and sweets. These are foods such as salad dressings, cream, butter, margarine, sugars, soft drinks, and candies. Go easy on these foods because they have a lot of calories from fat and sugars, but few nutrients.


    Watch Your Weight
    Did you know that being overweight can increase your risk of heart disease, diabetes, and some cancers If you need to lose weight, you may need to eat less, exercise more, or do both. Some foods are higher in calories than other foods. For example, foods that have more fat and sugar have more calories. Alcohol in beer, wine, and liquor also has calories. The way a food is made can also make a big difference in the number of calories. See the foods listed below.

    Lower Calorie Foods

    Whole-Wheat Bread
    60 calories
    _____________________________

    Baked Potato
    100 calories
    _____________________________

    Apple
    80 calories
    _____________________________ Higher Calorie Foods

    Donut
    245 calories
    _____________________________

    French Fries
    320 calories
    _____________________________

    Slice of Apple Pie
    405 calories
    _____________________________

    DID YOU KNOW?
    Foods like bread, potatoes, or spaghetti are not fattening. It is what you add to them that makes them high in calories. For example, a baked potato has a lot more calories if you add butter or margarine.
    Plain baked potato
    100 calories
    Baked potato with 1
    tablespoon of butter
    200 calories
    Baked potato with 2
    tablespoons of butter
    300 calories




    Eating smaller servings of food will help you lose weight.
    A small serving has fewer calories than a large serving.



    Be sure to exercise!
    Daily exercise can help you firm up your muscles, use up extra calories, and lose weight and keep it off.

    If you eat less and exercise more, you can lose weight. Here are some ways you can increase your daily exercise.

    Use the stairs instead of the elevator.
    Take a walk each day at lunch time or walk to work.
    Join an exercise class. (Check with your doctor before starting an exercise program.)
    This chart shows you how many calories you can use by doing 15 minutes of exercise. Compare that to just sitting.



    Activity
    Calories Used

    Sitting
    Walking
    Bicycling
    Jogging
    Swimming 20-25
    60-75
    90-115
    145-180
    145-180

    (Based on healthy women and men of medium height.)


    Eat Less Fat and Cholesterol
    Less fat in your diet is better for your heart and your weight.



    Below is an example of two different meals. One is higher in fat, the other is lower in fat.



    Higher Fat Meal Lower Fat Meal
    Fried chicken (thigh and drumstick) 3 teaspoons of fat Baked chicken (thigh and drumstick) 2 teaspoons of fat
    French fries, 10 strips 2 teaspoons of fat Baked potato, 1 medium
    Margarine, 1 teaspoon no fat
    1 teaspoon of fat
    Green beans, 1/2 cup, and butter, 1 teaspoon 1 teaspoon of fat Green beans, 1/2 cup, plain no fat
    Whole milk, 1 cup 2 teaspoons of fat 2% lowfat milk, 1 cup 1 teaspoon of fat
    Apple pie, 1 slice 3 teaspoons of fat Baked apple, 1 large no fat
    Total = 11 teaspoons of fat Total = 4 teaspoons of fat


    The fat in food gives you a lot of calories and very few nutrients. And, many foods have more fat than you think. The way a food is made can also make a difference in how much fat it has. Compare these foods.

    Teaspoons of fat
    Fried chicken (3 oz.) has 3
    Baked chicken without skin (3 oz.) has 2
    Fried pork chop (3 oz.) has 4
    Lean roast pork (3 oz.) has 2
    Bologna or hot dog (2 oz.) has 4
    Turkey bologna (2 oz.) has 2
    Each teaspoon has 4 grams of fat

    Here are some easy ways to lower the fat in your meals. [Graphics Omitted]
    Use less butter and margarine.
    Use skim or lowfat milk.
    Bake foods instead of frying them.
    Trim the fat off of meats before cooking.

    Cholesterol Cholesterol is a
    fat-like substance.
    You may have heard about cholesterol. Cholesterol is a fat-like substance that is found in foods from animal sources, such as meat, poultry, fish, egg yolks, milk, and milk products.
    Cholesterol is not found in fruits, vegetables, breads and cereals, nuts, seeds, or dry beans and peas. Your body needs some cholesterol for good health, but it makes enough by itself. The foods you eat can also affect how much cholesterol is in your blood.
    Saturated fat is a kind of fat found mainly in foods from animals. Eating too much saturated fat and cholesterol raises blood cholesterol levels in most people. High blood cholesterol levels can increase the risk of heart disease.
    It is a good idea to limit the amount of fat, saturated fat, and cholesterol you eat.

    DID YOU KNOW?
    A product that says "cholesterol-free" can still be high in fat. Look for nutrition information on the label.




    Sodium is a part
    of salt and other
    substances in foods.


    Here are some easy ways to lower the sodium in your meals:
    Use less salt or even no salt while you are cooking.
    Put less salt on your food at the table.
    Eat more fresh or frozen fruits and vegetables. These foods are low in sodium.
    Use herbs and spices to add flavor to your meals.

    Eat Less Salt and Sodium
    Sodium is found in most foods you eat and drink. Sodium is a part of salt. Sodium is also found in other substances in foods. Most of the sodium in your diet comes from salt already in foods you buy and salt you add to food in cooking or at the table.
    Eating less salt and sodium may be better for your heart and your blood pressure.

    Foods that are often higher in salt include cured and processed meats, bologna, sausage, and ham; canned vegetables; and some cheeses. Sodium is also found in many seasonings like soy sauce, garlic salt, and onion salt. Many foods now contain less sodium. These foods will have labels that say "reduced sodium," "no-salt-added," or "low sodium." Be sure to read the label and remember to look for both sodium and salt!


    --------------------------------------------------------------------------------

    This table shows the range of sodium in some types of foods.

    Type of Food Sodium (milligrams)
    Bread (1 slice) 110 -- 175
    Vegetables, fresh or frozen (1/2 cup) 0 - 70
    Vegetables, canned (1/2 cup) 30 - 365
    Soup, canned (1 cup) 810 - 1,100
    Fruit, fresh, canned, or frozen (1/2 cup) 0 - 10
    Salad dressing (1 tablespoon) 80 - 220
    Frozen main dish (8 ounces) 600 - 1,6000
    Potato chips or salted nuts (1 ounce) 120 - 135




    Recipes

    This main dish is low in fat and sodium.

    Italian Chicken
    Makes 4 servings; 1 apple each
    Per serving:
    Calories ............190
    Fat ...............2 grams
    Cholesterol ........70 milligrams
    Sodium ...............180 milligrams

    Chicken breast halves, without skin.........4
    Onion, chopped ..................................1/2 cup
    Green pepper, chopped .......................1/2 medium
    "No-salt-added" tomato sauce .............2, 8-ounce cans
    Oregano leaves ...................................1/2 teaspoon
    Basil leaves .........................................1/4 teaspoon
    Garlic powder......................................1/8 teaspoon
    Salt.............................................. ........1/8 teaspoon
    Brown chicken in hot frying pan.
    Mix the rest of the ingredients together and pour the mixture over chicken.
    Heat the mixture until it boils, then reduce the heat, cover, and cook over low heat until chicken is tender, about 45 minutes.


    This easy fruit dessert has no added sugar.

    Baked Apple
    Makes 4 servings; 1 apple each
    Per serving:
    Calories ............105
    Fat ...............1 gram
    Cholesterol ........0
    Sodium ...............0

    Cooking apples.........4 medium
    Raisins.....................4 tablespoons
    Water.......................3/4 cup
    Cinnamon.................1/2 teaspoons


    Preheat oven to 350 F.
    Remove core from apples, leaving 1/2 inch of the core at bottom of the apple. Peel top one-third of apple. Arrange apples in baking pan.
    Put 1 tablespoon of raisins in the center of each apple. Pour water over apples.
    Sprinkle cinnamon over apples.
    Bake 45 to 60 minutes or until tender. Spoon liquid from pan over apples one or two times during baking.

    Some kinds of sugar
    are white sugar, brown sugar, honey, molasses, and syrups.


    DID YOU KNOW?



    A 12-fluid-ounce cola drink contains about 9 teaspoons of sugar.
    Get The Facts About Sugar

    Think about the foods you usually eat. Do they have a lot of sugar?
    Many of us eat too much sugar. Foods that are high in added sugar such as candies, soft drinks, and cakes are high in calories. Eating a lot of sugary foods can contribute to tooth decay and may add unwanted weight.

    Shopping Tips:
    Buy 100% fruit juice without added sugar.
    Buy cereals that are not already sweetened with sugar.
    Buy fresh fruits or fruits canned in juice. They are naturally sweet.
    Food labels tell you a lot about what is inside a can or package. Sugars are listed in the ingredient label. Look for white sugar, brown sugar, honey, molasses, corn syrup, and other syrups.

    Some canned fruits are packed with added sugar.


    Peaches
    Water Pack
    A 1/2 cup
    serving has:
    No sugar added

    Peaches
    Juice Pack
    A 1/2 cup
    serving has:
    No sugar added

    Peaches
    In Light Syrup
    A 1/2 cup
    serving has:
    2 teaspoons
    sugar added

    Peaches
    In Heavy Syrup
    A 1/2 cup
    serving has:
    4 teaspoons
    sugar added


    Enjoy Fruits


    What's in a fruit for you
    Flavor
    Bright colors
    Few calories
    Vitamins, minerals, and fiber
    Most fruits contain vitamin C. Vitamin C keeps your gums healthy. It also helps your body heal wounds and cuts. Fruits also contain fiber. Fiber helps keep your digestive tract healthy. Foods that contain fiber are usually low in calories. Only foods that come from plants contain fiber. Besides fruits, some other plant foods that provide fiber are vegetables, whole-grain breads, whole-grain cereals, dry

    Here are some ways you can use fruits in your meals:
    At breakfast use fruit in cereal, muffins, or pancakes.
    At lunch pack an apple, banana, or orange in your lunch bag.
    At dinner add crushed pineapple to coleslaw.
    For snacks spread peanut butter on apple slices.
    Vitamins are nutrients
    that help your body
    grow and stay healthy.


    [Graphics Omitted]



    Choose several
    kinds of vegetables every day




    DID YOU KNOW?
    Different kinds of vegetables have different amounts of vitamins and minerals.

    Dark-green vegetables like broccoli collards spinach and others have vitamins A and C, B vitamins, iron, calcium, and more.

    Deep-yellow vegetables like carrots, yams, and others have vitamin A and more.

    Starchy vegetables like potatoescorn lima beans, and others have B vitamins and more.

    Other vegetables like beets cabbage green beans green peppers tomatoes, and others have vitamins A and C and more. A
    Enjoy Vegetables
    Vegatables add many things to your meals:
    Flavor
    Texture
    Bright colors
    Vitamins, minerals, and fiber
    Vegetables like carrots, broccoli, and sweetpotatoes are good sources of vitamin A. Vitamin A helps keep your skin healthy. It also protects against infection and helps your vision.

    Vegetables add variety to your meals. And you can prepare them in many different ways.

    Raw
    Boil
    Steam
    Bake
    Microwave
    [Graphics Omitted]

    Flavor Helps
    Simple things added to vegetables can add to their flavor.

    Sprinkle ground cloves over baked sweetpotatoes and acorn squash.
    Mix a little oregano with cooked cabbage.
    Add cooked chopped onion to cooked peas.
    Cook carrots with crushed pineapple or pineapple juice.

    Enjoy Grain Products
    Grain products are good for you. They have vitamins, minerals, and fiber. They are low in fat, but are filling, and there are many kinds to choose from.

    Choose some whole-grain foods every day. Whole-grain breads have more fiber than white breads. There are many kinds of whole-grain foods. For example, try whole-wheat breads, bran flake cereals, oatmeal, brown rice, corn tortillas, or popcorn.

    Aren't starchy foods fattening? Many people think starchy foods such as breads, rice, and pasta are fattening. They are not. But what you add when you eat them can make them fattening! For example, butter or margarine, mayonnaise, cheese sauce, or gravy can make the starchy foods fattening by adding many extra calories.

    Choose some whole-grain
    foods every day.

    What are grain products?
    Breads
    Cereals
    Rice
    Pasta
    [Graphics Omitted]

    This popular dish uses pasta and vegetables with a lowfat dressing.

    Pasta Salad
    Makes 4 servings; 1 serving is about a cup
    Per serving:
    Calories ............135
    Fat ...............2 grams
    Cholesterol ........0
    Sodium ...............145 milligrams

    Elbow macaroni, uncooked.................3/4 cup
    Frozen mixed vegetables.....................10-ounce package
    Green pepper, chopped......................1/3 medium
    Onion, chopped..................................1/4 cup
    Lowfat Italian dressing.........................1/4 cup


    Cook macaroni and frozen vegetables according to package directions. Leave out the salt. Drain.
    Add the green pepper, onion, and lowfat Italian dressing. Mixing all ingredients
    Chill well.





    Snack Ideas
    Cinnamon toast
    with
    apple juice

    Cheese slice
    with
    fruit cup

    Cereal
    with
    milk

    Graham crackers
    with
    milk

    Gingersnap cookie
    with
    applesauce

    Wheat crackers
    with
    cottage cheese

    Blueberry muffin
    with
    orange juice

    Peanut butter toast
    with
    milk

    Frozen banana
    with
    fruit juice

    Peanut butter
    with
    apple slices
    Tips on Feeding Young Children
    Just like you, your child needs to eat foods from each of the food groups every day to grow and stay healthy.

    Milk, Yogurt, and Cheese
    Breads, Cereals, Rice, and Pasta
    Fruits
    Vegetables
    Meat, Poultry, Fish, Beans, Eggs, and Nuts
    Your child's appetite may change from day to day. It is better to offer small servings of food on smaller plates. Let your child ask for seconds.

    Children judge a food by how it looks. They like colorful foods. A slice of apple or orange can help make a meal look better to your child.

    Snacks
    Snacks are an important part of your child's day. Some children can't eat a lot at one meal. They may be hungry before it is time to eat again.

    Snacks can give your child many of the nutrients he or she needs to grow and stay healthy. For snacks, give your child small amounts of the same kinds of foods you serve at meals. Or try some of the ideas in the box to the left.



    Tips On Shopping for Food
    Everyone wants to save money when shopping for food. The best way to save money is to plan ahead. When you plan before shopping you can save money and get the foods your family needs for good health.



    Before Shopping
    Think about some of the meals you will make.
    Look at what you have on hand.
    Write a list of what you need to buy.
    At the Store
    Compare prices of different sizes and brands of the food you're buying.
    Use coupons only for things you usually buy.
    Try to buy just the amount you need or have space to store.
    Shopping Tip:
    Package-mix dinners and other ready-to-eat foods are popular because they are easy to make and save you time in the kitchen. Just add a salad or fruit, a roll, and something to drink for a complete meal.

    Many package-mix foods are high in fat and sodium. Be sure to read the nutrition labels. Choose the products that are lower in fat and sodium. You can lower the fat and sodium in foods you prepare from mixes. Look at the example in the picture.
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