Food Facts for Older Adults: Information on how to Use the Dietary GuidelinesU.S. Department of Agriculture, Human Nutrition Information Service, 1993 - 68 pages |
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Page 20
... cooked foods made with milk such as soups , puddings , or custards . If you don't like milk , eat more of other foods with calcium , such as- • foods made with milk or cheese . ⚫ tofu , a soy product that is sometimes made with calcium ...
... cooked foods made with milk such as soups , puddings , or custards . If you don't like milk , eat more of other foods with calcium , such as- • foods made with milk or cheese . ⚫ tofu , a soy product that is sometimes made with calcium ...
Page 23
... cooked or canned dry beans , split peas , and lentils to your favorite soups , stews , and salads . If you're not used to eating foods with fiber , increase fiber gradually to avoid gas or cramp- ing . Be sure to drink enough water or ...
... cooked or canned dry beans , split peas , and lentils to your favorite soups , stews , and salads . If you're not used to eating foods with fiber , increase fiber gradually to avoid gas or cramp- ing . Be sure to drink enough water or ...
Page 27
... cooked and shopped for families now find they must adjust their shopping and prepara- tion to fit the appetite of one or two people . Others find themselves on their own in the kitchen or supermarket for the first time . Most are ...
... cooked and shopped for families now find they must adjust their shopping and prepara- tion to fit the appetite of one or two people . Others find themselves on their own in the kitchen or supermarket for the first time . Most are ...
Page 30
... cooked servings ) ⚫ for leaner ground beef , ask the butcher to trim fat off and grind a piece of beef round steak • fresh chicken , turkey parts ; boneless , skin- less breasts or thighs • fresh or plain frozen fish ; tuna fish canned ...
... cooked servings ) ⚫ for leaner ground beef , ask the butcher to trim fat off and grind a piece of beef round steak • fresh chicken , turkey parts ; boneless , skin- less breasts or thighs • fresh or plain frozen fish ; tuna fish canned ...
Page 33
... cooked meat or other main dishes into single portions on a microwave or oven - safe plate . ( Plain sliced meat should have a lowfat gravy or other liquid to moisten it . ) Add a serving or two of frozen vegetables with 2 tea- spoons of ...
... cooked meat or other main dishes into single portions on a microwave or oven - safe plate . ( Plain sliced meat should have a lowfat gravy or other liquid to moisten it . ) Add a serving or two of frozen vegetables with 2 tea- spoons of ...
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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 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 lowfat milk 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
Popular passages
Page 1 - Eat foods with adequate starch and fiber Avoid too much sugar Avoid too much sodium If you drink alcoholic beverages, do so in moderation Eat a variety of foods Maintain healthy weight Choose a diet low in fat, saturated fat, and cholesterol...
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 16 - Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group 2-3 SERVINGS Fruit Group 2-4 SERVINGS Bread, Cereal, Rice, & Pasta Group 6-11 SERVINGS SOURCE: US Department of Agricu1ture / US Department of Hea1th and Human Services Use the Food Guide Pyramid to help you eat better every day..
Page 37 - 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. Always seek the advice of your doctor or dietitian before you begin any special diet. Beware of diets that — • make unrealistic promises — for example, dramatic weight loss in a short period of time. • include fasting. • eliminate one food group completely or include only one or two food groups....
Page 5 - ... 2.17 Increase to at least 90 percent the proportion of school lunch and breakfast services and child care food services with menus that are consistent with the nutrition principles in the Dietary Guidelines for Americans. (Baseline: 1 percent of schools offered lunches that provided an average of 30 percent or less of calories from total fat, and less than 1 percent offered lunches that provided an average of less than 10 percent of calories from saturated fat based on the 1992 School Nutrition...
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 8 - Sodium occurs naturally in most foods. It is also added to many foods and beverages, usually as salt. One teaspoon of salt contains about 2,000 milligrams of sodium. The body needs sodium to maintain normal blood volume and for the nerves and muscles. But, populations with diets high in salt have more high blood pressure, a condition that increases your risk for heart attack, stroke, and kidney disease. People with high blood pressure are usually advised to restrict their salt and sodium. It is also...
Page 10 - ... 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 your sodium...
Page 17 - Meat, Poultry, Fish, Dry Beans, Eggs, and 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 17 - 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. Most people should go easy on foods from this group. Some fat or sugar symbols are shown in the other food groups. That's to remind you that some foods in these groups can also be high in fat and added sugars — such as cheese or ice cream...