7 Basics About Nutrition


1.      Eat a variety of foods.

 

Eat plenty of fruits and vegetables every day. 

Eat different types of starches with your meals. 

Eat more high fiber foods and less salty foods.

Try new foods.

 

2.                Balance the food you eat with physical activity – maintain or improve your weight.

 

Be at a healthy weight.  Your weight goal should be one that you can maintain without much trouble

If you have trouble getting to your healthy weight or staying there, talk to a dietitian.

Every day do activities that move your body – walking, sweeping, gardening, playing.

Be active at least 30 minutes most days.  Three 10 minute periods of activity work best for some.

 

3.               Choose a diet with plenty of grain products, vegetables and fruits.

 

Try new types of whole-grain breads and breakfast cereals.

 

4.              Choose a diet low in fat, saturated fat and cholesterol.

 

Prepare meat with less fat or no fat.  Bake, broil, roast, grill or boil meats instead of frying.

Have a meatless meal one or twice a week.

Choose fried or high-fat foods only 1-3 times a week.

Drink nonfat or low-fat milk

 

5.             Choose a diet moderate in sugar.

 

Avoid regular soft drinks.  One can has 9 teaspoons of sugar….

Choose water or diet soft drinks.

 

6.               Choose a diet moderate in salt and sodium.

 

            Most Americans consume more sodium than is needed. The Nutrition Facts Label lists a Daily Value of 2,400 mg per day for sodium [2,400 mg sodium per day is contained in 6 grams of sodium chloride (salt)]. In household measures, one level teaspoon of salt provides about 2,300 milligrams of sodium.

Most people consume more than this amount.

 

7.           If you drink alcoholic beverages, do so in moderation.

 

            Alcoholic beverages supply calories but few or no nutrients.

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