eat smart | FOOD FOR HEALTH AND NUTRITION
Food Labeling
One of the most important skills to learn when eating healthy is to read nutritional labels accurately. The Food and Drug Administration (FDA) has strict guidelines on how certain food label terms can be used. These are the most common claims seen on food packages:
Low calorie: less than 40 calories per serving
Low cholesterol: less than 20mg of cholesterol and 2g or less of saturated fat per serving
Reduced: 25 per cent less of the specified nutrient or calories than the usual product
Good source of: provides at least 10 percent of the daily value of a particular vitamin or nutrient per serving
Calorie-free: less than five calories per serving
Fat-free / sugar-free: less than 1/2g of fat or sugar per serving
Low sodium: less than 140 mg of sodium per serving
High in: provides 20 per cent or more of the daily value of a specified nutrient per serving
High fiber: five or more grams of fiber per serving
essentials
Make sure you get plenty of the following health and nutrition essentials in your daily diet.
vitamins
found in: great for:
Fruits and vegetables. Reducing the risk of certain health problems such as osteoporosis and anemia. Eat a variety of
fruits, either fresh, canned, or dried and vary your veggies. Concentrate on orange and dark green vegetables as they are an important source of potassium to help maintain healthy blood pressure.
Make sure you get enough magnesium for healthy bones, muscles, and healthy blood pressure; folate to help the body form healthy red blood cells; vitamin A to keep your eyes and skin healthy and
protect against infections; vitamin C to help heal any cuts and wounds, keep teeth and gums healthy, and aid in your body’s iron absorption.
fi ber
found in:
Wholegrains; eat at least three ounces of cereals, breads, crackers, rice, or pasta every day.
protein
Baked, broiled, or grilled meat and fi sh, nuts, seeds, peas, and beans.
iron
Red meat, poultry, lentils, beans, tofu.
calcium
Almonds, low-fat cheese, milk,
or yogurt. Milk substitutes, such as those made with
soy or rice, give the same nutrients.
great for:
The digestive
system, your heart health, and to
reduce cholesterol levels.
Bone health,
muscles, hair, nails, skin, and helping to repair tissues
in the body. Make sure you trim the
fat off any meat to make it as healthy as possible.
Improved
circulation and refueling energy stores; with more
iron in your blood you can process more oxygen and
burn carbohydrates effi ciently.
Women in
particular to make strong, healthy
bones and prevent
tooth decay. Watch out for fl avored
milks, milkshakes, condensed milk, and milk-based energy or malt
drinks, because these tend to contain added
sugar, which is bad for your teeth and health.
10 building healthier communities
Lowering cholesterol, keeping your heart healthy, supplying
energy, and helping you absorb the fat-soluble
vitamins A, D, E, and K. Avoid fats found in cakes, cookies, milk chocolate, and sweets.
monounsaturated/ polyunsaturated fats
Almonds, avocados, olive oil.
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