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Nutrition. Understanding the food pyramid and reading food labels. Grains: 6-11 Vegetables: 3-5 Fruits: 2-4 Milk (Diary): 2-3 Meat &Beans: 2-3 Oils, Fats, and Sweets: 0-1. The Dietary Guidelines for Americans. Aim for Fitness Aim for a healthy weight.

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Nutrition

Nutrition

Understanding the food pyramid and reading food labels


Grains 6 11 vegetables 3 5 fruits 2 4 milk diary 2 3 meat beans 2 3 oils fats and sweets 0 1
Grains: 6-11 Vegetables: 3-5 Fruits: 2-4 Milk (Diary): 2-3 Meat &Beans: 2-3 Oils, Fats, and Sweets: 0-1


The dietary guidelines for americans
The Dietary Guidelines for Americans (Diary): 2-3 Meat &Beans: 2-3 Oils, Fats, and Sweets: 0-1

Aim for Fitness

  • Aim for a healthy weight.

  • Be physically active each day for at least thirty minutes.

    Build a Healthy Base

  • Let MyPyramid guide your food choices

  • Choose a variety of grains daily, especially whole grains.

  • Choose a variety of fruits and vegetables daily.

  • Keep food safe to eat.

    Choose Sensibly

  • Choose a diet that is low in saturated fat and cholesterol and moderate in total fat.

  • Choose beverages and foods to moderate your intake of sugars.

  • Choose and prepare foods with less salt.

  • If you drink alcoholic beverages limit your intake to two drinks a day.


Reading a food label
Reading a food label (Diary): 2-3 Meat &Beans: 2-3 Oils, Fats, and Sweets: 0-1

  • Title- means it is an approved label by the Food and Drug Administration

  • Serving Size- the amount of food you should eat to meet the numbers on the label

    • If your size is double then double the numbers

  • Calories- the amount of calories the food has per serving size

    • Depends on size and activity level

  • Total fat- the amount of fat in the food, aim low to stay healthy, 65g a day

  • Saturated fat- fat that causes high cholesterol, part of total fat, 20g a day

  • Cholesterol- a second cousin to fat, try to eat less than 300mg a day

  • Sodium- or salt it causes high blood pressure eat less than 3000mg a day

  • Total Carbohydrate- they give the body energy, intake around 300g or more a day

  • Dietary Fiber- the more you get the better, at least 25g a day

  • Protein- build, maintains, and replaces tissues in the body, around 50g a day

    • Most Americans get then enough protein

  • Vitamins & Minerals- you want to reach 100% with them every day