Food Facts for Older Adults: Information on How to Use the Dietary GuidelinesDIANE Publishing, 1994 - 68 pages Suggests how to improve your diet with 17 simple recipes. Teaches you how to modify your own diet for better health using less fat, cholesterol and sodium, and more calcium, Vitamin D, and fiber. Illustrated. |
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Page 1
... Choose a diet low in fat , saturated fat , and cholesterol Choose a diet with plenty of veg- etables , fruits , and grain products ⚫ Use sugars only in moderation Use salt and sodium only in moderation • If you drink alcoholic ...
... Choose a diet low in fat , saturated fat , and cholesterol Choose a diet with plenty of veg- etables , fruits , and grain products ⚫ Use sugars only in moderation Use salt and sodium only in moderation • If you drink alcoholic ...
Page 6
... Choose lean cuts of meat , such as beef round , loin , sirloin , pork loin chops , and roasts . • Consider fish and poultry as alternatives ; they are somewhat lower in saturated fat . • Buy lowfat versions of dairy products . • Read ...
... Choose lean cuts of meat , such as beef round , loin , sirloin , pork loin chops , and roasts . • Consider fish and poultry as alternatives ; they are somewhat lower in saturated fat . • Buy lowfat versions of dairy products . • Read ...
Page 11
... choose low fat and low sodium foods to eat with it , such as fresh or plain frozen vegetables cooked with little salt and seasoned with herbs instead of butter or margarine . How often do you eat— 1. Fried , deep - fat fried , or ...
... choose low fat and low sodium foods to eat with it , such as fresh or plain frozen vegetables cooked with little salt and seasoned with herbs instead of butter or margarine . How often do you eat— 1. Fried , deep - fat fried , or ...
Page 12
... Choose canned vegetables or frozen vegetables with sauce ? 3. Use frozen TV dinners , entrees , or canned or dehydrated soups ? 4. Eat cheese ? 5. Eat salted nuts , popcorn , pretzels , corn chips , or potato chips ? 6. Add salt to ...
... Choose canned vegetables or frozen vegetables with sauce ? 3. Use frozen TV dinners , entrees , or canned or dehydrated soups ? 4. Eat cheese ? 5. Eat salted nuts , popcorn , pretzels , corn chips , or potato chips ? 6. Add salt to ...
Page 17
... choosing foods for a healthful diet , consider the fat and added sugars in your choices from all the food groups , not just fats , oils , and sweets from the Pyramid tip . DID YOU KNOW ??? Learning to estimate serving sizes can. 17.
... choosing foods for a healthful diet , consider the fat and added sugars in your choices from all the food groups , not just fats , oils , and sweets from the Pyramid tip . DID YOU KNOW ??? Learning to estimate serving sizes can. 17.
Common terms and phrases
1/8 teaspoon amount apples beef blood cholesterol breads broccoli calcium calories cereals cheese chicken breast cholesterol Choose chopped cooked cup 1/2 cup desserts diet dietary fiber dishes doctor drink dry beans dry ingredients egg whites Facts for Older fat and sodium fat or sodium fatty acids Cholesterol fish flavor food choices Food Facts food groups fresh fried frozen dinners go easy grams Trace healthy weight herbs high blood Insoluble fiber intake label lactase lemon juice low in fat lower fat lowfat macaroni margarine meals meat Menu milligrams muffins nutrients older adults onion osteoporosis ounces pasta pepper potassium potatoes poultry quick breads recipes rice roasts salad dressings saturated fat Saturated fatty acids sauce seasonings skim milk sliced snacks sodium soups sour cream soy sauce steak Stirfry sugar tablespoon Tips tomato Total fat tuna U.S. Government agency Vegetable oil vitamin D whole-grain whole-wheat yogurt
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Page 67 - American Association of Retired Persons 1909 K Street, NW, Washington, DC 20049 (202) 872-4700 Louise D.
Page 16 - Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group 2-3 SERVINGS Vegetable Group 3-5 SERVINGS Fruit Group 2-4 SERVINGS Bread, Cereal, Rice, & Pasta Group 6-11 SERVINGS SOURCE US Department al AgocultunyU.S Department of Health and Human Servern Use the Food Guide Pyramid to help you eat better every day.
Page 17 - A Closer Look at Fat and Added Sugars The small tip of the Pyramid shows fats, oils, and sweets. These are foods such as salad dressings, cream, butter, margarine, sugars, soft drinks, candies, and sweet desserts. Alcoholic beverages are also part of this ¡JK8j*./t\ group. These foods provide KL.* calories but few vitamins and minerals.
Page 5 - AH types of fat have the same number of calories— both butter and margarine have about 36 calories per teaspoon. So, go easy on all fats and foods made with a lot of fat. the number one cause of death in older Americans, both men and women. Smoking, high blood pressure, diabetes, lack of exercise, heredity, and being overweight are other risk factors. If you don't know what your blood cholesterol level is, ask your doctor to check it the next time you go for a visit. Your doctor can help you evaluate...
Page 4 - The way diet affects blood cholesterol varies among individuals. However, blood cholesterol does increase in most people when they eat a diet high in saturated fat and cholesterol and excessive in calories. Of these, dietary saturated fat has the greatest effect; dietary cholesterol has less.
Page 16 - Sugars and added) (added) These symbols show that fat and added sugars come mostly from fats, oils, and sweets, but can be part of or added to foods from the other food groups as well.
Page 37 - ... dressings, sugary foods such as candy or soft drinks, and alcoholic beverages such as beer, wine, and liquors add calories to your diet but little or no nutrients. Limiting your intake of fats, sweets, and alcoholic beverages will help keep the calories in your diet down, without sacrificing nutrients. Our society's preoccupation with weight loss has created a multimillion-dollar industry that abounds with diet plans and claims. Some diet plans simply don't work at all, and others are harmful....
Page 10 - ... not need to add any more salt at all. • Use herbs and spices as seasonings for vegetables and meats instead of salt. • Taste your food before you salt it. Does it really need more salt? Try one shake instead of two. Gradually cut down on the amount of salt you use. Your taste will adjust to less salt. The following table will give you an idea of the amount of sodium in different types of food. Individual products vary. Information on food labels can also help you make choices to moderate...
Page 17 - Nuts 2-1/2 to 3 ounces of cooked lean meat, poultry, or fish Count 1/2 cup of cooked beans or 1 egg or 2 tablespoons of peanut butter as 1 ounce of lean meat (about 1/3 serving) Fats, Oils, and Sweets LIMIT CALORIES FROM THESE especially if you need to lose weight The amount you eat might be more than one serving.
Page 1 - 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.