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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.
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
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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.