by Evelynbrult » Tue Jun 20, 2017 6:56 am
Finding Your Way to a Healthier You: Based on the Dietary Guidelines for Americans. Department of Health and Human Services. Stay healthy for tomorrow. Make smart choices from every food group. Mix up your choices within each food group. Find your balance between food and physical activity. Get the most nutrition out of your calories. NUTRITION: To know the facts…. Play it safe with food. The science-based advice of the. Dietary Guidelines for Americans , in this booklet highlights how to: You may be eating plenty of food, but not eating the right foods that give your body the nutrients you need to be healthy. You may not be getting enough physical activity to stay fit and burn those extra calories. This booklet is a starting point for finding your way to a healthier you. Eating right and being physically active aren't just. With healthful habits, you may reduce your risk of many chronic diseases such as heart disease, diabetes, osteoporosis, and certain cancers, and increase your chances for a longer life. The sooner you start, the better for you, your family, Find more specific information at. The best way to give your body the balanced. Just be sure to stay within your daily calorie needs. Try these tips: Focus on fruits. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweetpotatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils. Get your calcium-rich foods. For kids aged 2 to 8, it's 2 cups of milk. Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or. Look to see that grains such as wheat, rice, oats, or corn are referred to as whole in the list of ingredients. Go lean with protein. Choose lean meats and. Bake it, broil it, or grill it. Know the limits on fats, salt, and sugars. Read the Nutrition Facts. Look for foods low in saturated fats and trans fats. Choose and prepare foods and beverages with little salt sodium. Regular physical activity is important for your overall health and fitness. It also helps you control body weight by balancing the calories you take in as food with the calories you expend each day. If you eat more food calories a day than you burn, you'll gain about 1 pound in a month. That's about 10 pounds in a year. The bottom line is that to lose weight, it's important to reduce calories and increase physical activity. There is a right number of calories for you to eat each day. This number depends on your age, activity level, and whether you're trying to gain, maintain, or lose weight. Pick foods like fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products more often. But you can calculate your number. Most packaged foods have a Nutrition Facts label. For a healthier you, use this tool to make smart food choices quickly and easily. Try these tips: Check servings and calories. Look at the serving size and how many servings you are actually consuming. Make your calories count. Look at the calories on the label and compare them with what nutrients you are also getting to decide whether the food is worth eating. When one serving of a single food item has over calories per serving, it is high in calories. Since sugars contribute calories with few, if any, nutrients, look for foods and beverages low in added sugars. Read the ingredient list and make sure that added sugars are not one of the first few ingredients. Some names for added sugars caloric sweeteners include sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup, and fructose. Most of the fats you eat should be polyunsaturated and monounsaturated fats. Reduce sodium salt , increase potassium. Research shows that eating less than 2, milligrams of sodium about 1 tsp of salt per day may reduce the risk of high blood pressure. Most of the sodium people eat comes from processed foods, not from the saltshaker. Also look for foods high in potassium, which counteracts some of sodium's effects on blood pressure. If you choose to drink alcohol, do so in moderation. Moderate drinking means up to 1 drink a day for women and up to 2 drinks for men. Remember that alcoholic beverages have calories but are low in nutritional value. Generally, anything more than moderate drinking can be harmful to your health. And some people, or people in certain situations, shouldn't drink at all. If you have questions or concerns, talk to your doctor or healthcare provider. These are the basic guidelines for eating a healthy. This booklet, as well as Dietary Guidelines for Americans , To purchase printed copies of this booklet Stock Number. Office toll-free at , or access the GPO. To purchase printed copies of the complete page. Dietary Guidelines for Americans , Stock Number. Office at , or access the GPO Online. HHS Publication number: HHS-ODPHPDGA-B. USDA Publication number: Home and Garden Bulletin No. Departments of Agriculture USDA and Health and Human Services HHS prohibit discrimination in their programs and activities on the basis of race, color, national origin, sex, religion, age, disability, political beliefs, sexual orientation, or marital. Not all prohibited bases apply to all programs. Persons with disabilities who require alternative means for communication of program information Braille, large print, audiotape, etc. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, Room W, Whitten Building, 14th and Independence Avenue, SW, Washington, DC or call voice and TDD. USDA and HHS are equal. Office of Disease Prevention and Health Promotion. Freedom of Information Act. Department of Health and Human Services Independence Ave. To purchase printed copies of this publication Stock Number. Healthier You Stock Number , call the U. Printing Office toll-free at , or access the GPO. Dietary Guidelines for Americans , in this booklet highlights how to: You may be eating plenty of food, but not eating the right foods that give your body the nutrients you need to be healthy. A healthy eating plan is one that: Emphasizes fruits, vegetables, whole grains, Includes lean meats, poultry, fish, beans, eggs, Is low in saturated fats, trans fats, cholesterol, DON'T GIVE IN WHEN YOU EAT OUT. AND ARE ON THE GO. At the store, plan ahead by buying a variety of nutrient-rich foods for meals and snacks throughout the week. In a restaurant, opt for steamed, grilled, or broiled dishes instead of those that are fried or sauteed. On a long commute or shopping trip, pack some fresh fruit, cut-up vegetables, string cheese sticks, Mix up your choices. Find your balance between food and. Be physically active for at least 30 minutes most days of the week. Increasing the intensity or the amount of time that you are physically active can have even greater health benefits and may be needed to control body weight. About 60 minutes a day may be needed to prevent weight gain. Children and teenagers should be physically active for 60 minutes every day, or most every day. Keep these low: saturated fats, trans fats, Get enough of these: potassium, fiber, vitamins A and C, calcium, and iron. Check servings and calories. Get enough of these.
