Making Healthy Food ChoicesU.S. Department of Agriculture, Human Nutrition Information Service, 1993 - 17 pages |
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Page 5
... lunch time or walk to work . 3 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 ...
... lunch time or walk to work . 3 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 ...
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... LUNCH BAG • At breakfast use fruit in cereal , muffins , or pancakes . CRUSHED PINEAPPLE • At lunch pack an apple , banana , or orange in your lunch bag . • At dinner add crushed pineapple to coleslaw . ⚫ For snacks spread peanut ...
... LUNCH BAG • At breakfast use fruit in cereal , muffins , or pancakes . CRUSHED PINEAPPLE • At lunch pack an apple , banana , or orange in your lunch bag . • At dinner add crushed pineapple to coleslaw . ⚫ For snacks spread peanut ...
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Common terms and phrases
1/2 cup serving 1/2 teaspoon 12-fluid-ounce added sugar Baked Potato bologna boxes that say Calorie Foods Cereals cheese Cholesterol Choose some whole-grain contain fiber crushed pineapple cup of cooked Dry Beans Eat Less Fat Eggs exercise fat 2 teaspoons fat and sodium fat Baked Flavor Bright colors Food Guide Pyramid foods every day foods you eat foods you usually French Fries Fried frozen 1/2 cup grain products grams Green beans Green pepper grow and stay juice Peanut butter labels less salt LIGHT SYRUP lose weight low in fat Lowfat italian dressing lowfat milk macaroni margarine milligrams No-salt-added nutrients Nuts Oregano Package-mix Pasta PEACHES JUICE PACK PEACHES WATER PACK peas Poultry Rice Salad dressing saturated fat sauce Snacks soft drinks starchy foods fattening stay healthy sugar added PEACHES Syrup A 1/2 SYRUP Peaches tablespoons teaspoon 1/8 teaspoon teaspoons of fat teaspoons sugar added vitamins Whole milk whole-grain foods Yogurt
Popular passages
Page 2 - 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. Each of these food groups provides some, but not all, of the nutrients you need. No one food group is more important than another — for good health you need them all. Go easy on fats, oils, and sweets, the foods in the small tip of the...
Page 3 - 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 group. These foods provide calories but few vitamins and minerals.
Page 3 - Vegetables 1/2 cup of chopped raw or cooked vegetables 1 cup of leafy raw vegetables Fruits 1 piece of fruit or melon wedge 3/4 cup of juice 1/2 cup of canned fruit 1/4 cup of dried fruit Milk, Yogurt, and Cheese 1 cup of milk or...
Page 2 - Pasta; Vegetables; and Fruits. Add two to three servings from the Milk group and two to three servings from the Meat group. Each of these food groups provides some, but not all, of the nutrients you need. No one food group is more important than another — for good health you need them all. Go easy on fats, oils, and sweets, the foods in the small tip of the Pyramid. To order a copy of "The Food Guide Pyramid...
Page 2 - Sugars (added) Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group 2-3 SERVINGS Vegetable Group 3-5 SERVINGS Fruit Group 2-4 SERVINGS Bread, Qereal, Rice...
Page 3 - These are the calorie levels if you choose low-fat, lean foods from the 5 major food groups and use foods from the fats, oils, and sweets group sparingly. ** Women who are pregnant or breastfeeding, teenagers, and young adults to age 24 need 3 servings.
Page 3 - Count 1/2 cup of cooked beans, or 1 egg, or 2 tablespoons of peanut butter as 1 ounce of lean meat (about...
Page 15 - ... Lowfat italian dressing 1/4 cup 1 . Cook macaroni and frozen vegetables according to package directions. Leave out the salt. Drain. 2. Add the green pepper, onion, and lowfat italian dressing. Mix all ingredients. 3. Chill well. 14 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...
Page 5 - ... 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. lf you eat less and exercise more, you can lose weight. Here are some ways you can increase your daily exercise. O 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...