Sugars What about sugars? Choosing a diet low in fat is a concern for everyone; choosing one low in sugars is also important for people who have low calorie needs. Sugars include white sugar, brown sugar, raw sugar, corn syrup, honey, and molasses; these supply calories and little else nutritionally. To avoid getting too many calories from sugars, try to limit your added sugars to 6 teaspoons a day if you eat about 1,600 calories, 12 teaspoons at 2,200 calories, or 18 teaspoons at 2,800 calories. These sugars are in foods like candy and soft drinks, as well as jams, jellies, and sugars you add at the table. Some added sugars are also in foods from the food groups, such as fruit canned in heavy syrup and chocolate milk. The chart on page 16 shows the approximate amount of sugars in some popular foods. Salt and Sodium Do I have to give up salt? No. But most people eat more than they need. Some health authorities say that sodium intake should not be more than 3,000 milligrams (mg) a day; some say not more than 2,400 mg. Much of the sodium in people's diets comes from salt they add while cooking and at the table. (One teaspoon of salt provides about 2,000 mg of sodium.) Go easy on salt and foods that are high in sodium, including cured meats, luncheon meats, and many cheeses, most canned soups and vegetables, and soy sauce. Look for lower salt and no-salt-added versions of these products at your supermarket. The table on page 18 will give you an idea of the amount of sodium in different types of foods. Information on food labels can also help you make food choices to keep sodium moderate. Why are breads, cereals, rice, and pasta important? These foods provide complex carbohydrates (starches), which are an important source of energy, especially in lowfat diets. They also provide vitamins, minerals, and fiber. The Food Guide Pyramid suggests 6 to 11 servings of these foods a day. What counts as a serving? 1 slice of bread 1 ounce of ready-to-eat cereal 1/2 cup of cooked cereal, rice, or pasta Aren't starchy foods fattening? No. It's what you add to these foods or cook with them that adds most of the calories. For example: margarine or butter on bread, cream or cheese sauces on pasta, and the sugar and fat used with the flour in making cookies. Here are some selection tips: To get the fiber you need, choose several servings a day of foods made from whole grains, such as whole-wheat bread and whole-grain cereals. Choose most often foods that are made with little fat or sugars. These include bread, english muffins, rice, and pasta. (See the Pyramid Food Choices Chart on page 25 for others.) ☛Baked goods made from flour, such as cakes, cookies, croissants, and pastries, count as part of this food group, but they are high in fat and sugars. Go easy on the fat and sugars you add as spreads, seasonings, or toppings. ☛ When preparing pasta, stuffing, and sauce from packaged mixes, use only half the butter or margarine suggested; if milk or cream is called for, use lowfat milk. Why are vegetables important? Vegetables provide vitamins, such as vitamins A and C, and folate, and minerals, such as iron and magnesium. They are naturally low in fat and also provide fiber. The Food Guide Pyramid suggests 3 to 5 servings of these foods a day. What counts as 1/2 cup of other vegetables, 3/4 cup of vegetable juice Here are some selection tips: Different types of vegetables provide different nutrients. For variety eat: dark-green leafy vegetables (spinach, romaine lettuce, broccoli); > deep-yellow vegetables (carrots, sweet potatoes); starchy vegetables (potatoes, corn, peas); legumes (navy, pinto, and kidney beans, chickpeas); other vegetables (lettuce, tomatoes, onions, green beans). ☛ Include dark-green leafy vegetables and legumes several times a week-they are especially good sources of vitamins and minerals. Legumes also provide protein and can be used in place of meat. (See the Pyramid Food Choices Chart on page 27.) Go easy on the fat you add to vegetables at the table or during cooking. Added spreads or toppings, such as butter, mayonnaise, and salad dressing, count as fat. (See the Pyramid Food Choices Chart on pages 25 to 28 for more information on how to count fat.) Use lowfat salad dressing. |