Читать книгу Quick Check Food Facts - B.E.S. Editorial Staff - Страница 7
ОглавлениеFood is a fact of life! In fact, you can’t live long without food. And the food decisions you make affect the health of you and your family. So, you want to make the best food choices. This book will help you with those decisions.
Healthy Eating Tips
1. Think Variety
There are over 40 essential nutrients that you can only get from the foods you eat. Since each food contains only a few of these nutrients in limited amounts, you can see why eating a variety of foods is important. Not only do you need to eat foods from each of the food categories—grains, vegetables, fruits, dairy, proteins—but within each food category, you should eat a variety of foods. For instance, eating a rainbow of colors of fruits and vegetables will provide a variety of different nutrients—vitamins A, C, and other antioxidants.
2. Slash Sodium
The U.S. Dietary Guidelines for Americans and the American Heart Association recommend limiting sodium to less than 2,300 mg a day (the amount in 1 teaspoon of salt) for healthy adults and 1,500 mg per day for those who are salt sensitive—individuals who have high blood pressure, are 40 years of age or older, or who are African-Americans. More than two-thirds of the adult population falls into one or more of these categories.
3. Choose Healthy Fats
Research has shown that it is the type of fat, not the amount, that has the biggest effect on your health. Fats are essential because they deliver essential fatty acids that your body can’t manufacture, such as omega-3 fats. Also, certain vitamins are fat-soluble (vitamins A, D, E, and K), meaning they need fat to be digested and metabolized. However, fats are high in calories and should be enjoyed in moderation. The good fats are those that are poly- or monounsaturated. The unhealthy fats include saturated and trans fats.
4. Practice Portion Control
It is not just what you eat but how much you eat that determines a healthy diet. Most people eat more than they need. Start by paying attention to the serving sizes recommended by the Choose MyPlate program and those given in the Nutrition Facts Boxes on food labels. You may also want to measure foods and beverages with a scale, measuring cups, or spoon. Use the MyPlate recommendation to make half your plate fruits and vegetables, a quarter of your plate grains, and the final quarter protein. Use the suggested portion sizes given in this book to help you with portion control.
5. Go for Whole Grains
The U.S. Dietary Guidelines recommend that you make half your grains whole. Research has shown that eating 2½ servings of grains per day is enough to lower your risk of heart disease. And it appears that a greater whole grain intake is associated with reduced obesity, diabetes, high blood pressure, and high cholesterol. All grains contains three components—the germ, endosperm and bran but during processing one or more of these components are lost. The bran is full of fiber, while the germ and endosperm contain valuable phytonutrients. Eat the whole grain for the best nutrition.
6. Cut Added Sugar
We are drowning in sugar! The U.S.D.A. recommends we get no more than 10 teaspoons a day, while the average American downs about 34 teaspoons. In fact, the amount of sugar we eat and drink every year has soared nearly 30 percent since 1983 and is a major contributor to the soaring rates of overweight and obesity. Sugar often hides under several names and turns up in the most innocuous foods like bread, crackers, salad dressing, ketchup, and mustard. Check the ingredients list for added sugars.
7. Go Fish
Seafood contains a variety of nutrients, notably the omega-3 fatty acids, EPA, and DHA. The U.S. Dietary Guidelines recommend eating about 8 ounces per week. Eating seafood contributes to the prevention of heart disease. Seafood varieties that are commonly consumed that are higher in EPA and DHA and lower in mercury include salmon, anchovies, herring, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel.
8. Use MyPlate
The U.S. Dietary Guidelines form the basis for the federal government’s nutrition education program, ChooseMyPlate. This program uses a portioned plate logo to divide food choices into five food groups. This logo shows that half your plate should be fruits and vegetables, one quarter grain, and the last quarter protein with a glass of milk. The ChooseMyPlate program provides recommended food plans, food lists, serving sizes, health benefits, nutrients, and tips for making wise choices. Find MyPlate diet recommendations, serving sizes, and tips throughout this work.
Healthy Shopping Tips
1. Shop with a List
Planning ahead is important for saving money and eating healthy. Plan meals for a week at a time and keep a running grocery list in a central location where family members can add items as they are needed. Organize your list in categories based on the way you travel through the supermarket.
2. Comparison Shop
Compare the prices of similar items. Most shelf tags have a total price and a price per unit that provides an easy way to compare apples to apples. Should you buy apples in a 3-pound bag for $4.99 or individual apples that are $0.99 each? Scan supermarket ads, circulars, and the Internet for specials and coupons. Use coupons only for foods that are on your list.
3. Start on the Perimeter
Most fresh foods are on the perimeter of the supermarket—fresh fruits and vegetables; meats, poultry, and fish; dairy products; and the bakery. This is where you can be assured of natural nutrients without many preservatives or artificial ingredients. Some fresh items are in the interior—grains, rice, flours, and nuts. Make the majority of your purchases from the perimeter before shopping the aisles.
4. Buy Seasonally and Locally
Seasonal and locally grown products are usually cheaper and healthier. They maintain more nutrients because they have not travelled as far from picking to store. They are cheaper because there are more available. Stay attuned to the season so that you can purchase fruits and vegetables that are the most economical, the freshest, and the cheapest. When produce is not in season, buy canned or frozen without sauces and added salt.
5. Buy in Bulk
Buying foods in bulk can often save you money, but only if you can use the larger amount. Packaging costs money, so the less package the more you save. For instance, steel-cut oats in bulk are $0.89 a pound, while a tin runs $3.35 a pound. Other items you can save on by buying in bulk are grains, lentils, dried beans, and rice. Check out the unit price to see how much you save by buying the larger size.
6. Read Nutrition Facts Labels and Ingredients Lists
The front of a package may make claims like “Healthy,” “Natural,” and “Contains” but the back or side of the package will give you the real scoop. Check out the Nutrition Facts Box that gives you the amount of individual nutrients. Compare these nutrients between products to see which is better. Read the ingredients list to check for partially hydrogenated fats, which mean “trans fats” and added sugars.
7. Understand Health and Nutrition Claims
You’ll find a variety of health and nutrition claims on labels. These can be a help to those who need to find foods that are heart healthy or low in sodium, but be sure to check the Nutrition Facts numbers to make sure the food fits into your food plan.
8. Store Brands vs. National Brands
It used to be that store brands were cheaper and lower quality versions of national brands. Now store brands are quality lines of products that can save you money. Statistics say that store brands can save 30% over nationally branded products. In some supermarkets, store brands account for as much as 35% of total sales. Check out the store brands and compare them to their national counterparts.
What Does “Healthy” Mean?
Food labeling allows manufacturers to make a “healthy” claim on a food or beverage label if it meets specific nutrient criteria. The basic requirements are:
• Low in fat: 3 g or less or 30% or less fat calories
• Low in sodium: 140 mg or less except for meal-type products (6 oz or more) that require 360 mg for individual foods and 480 mg for meal-type foods
• 10% or more of at least one of the following:
• Vitamin A
• Vitamin C
• Iron
• Calcium
• Protein
• Fiber
How to Use This Work
This work can help you plan your menus and make a shopping list.
• Read the MyPlate recommendations for each food category for number of servings and serving sizes. The servings given are for an adult consuming 2000 calories per day. For a personalized food plan based on your age, sex, weight, and activity level, go to www.choosemyplate.gov.
• Make your shopping list by multiplying the number of people in your family by the recommended number of servings.
• Check the list of foods in each category provided in this work and choose a variety of items.
• Compare nutrients within categories for the best food choices for positive nutrients such as protein, fiber, calcium, vitamins, and minerals. Also check nutrients for foods with negative nutrients such as total fat, saturated fat, cholesterol, and sodium.
• Read the Shopping Tips and Shopping List Essentials for each category and include these suggestions into your meal planning and shopping list.
• Highlight the foods that are presently in your food plan and use a different color highlighter for the foods you want to try. Make a goal to try a new food each week. Remember that variety is important for healthy eating.
• Take this with you to the supermarket for a quick check on the nutrients in foods that may not have nutrition facts—fruits, vegetables, bulk items, meat, poultry, and fish.
Using Nutrition Facts
MyPlate Key Messages
Take action on the Dietary Guidelines by making changes in these three areas. Choose steps that work for you and start today.
Balancing Calories
• Enjoy your food, but eat less.
• Avoid oversized portions.
Foods to Increase
• Make half your plate fruits and vegetables.
• Switch to fat-free or low-fat (1%) milk.
• Make at least half your grains whole grains.
Foods to Reduce
• Compare sodium in foods like soup, bread, and frozen meals—and choose foods with lower numbers.
• Drink water instead of sugary drinks.
Go to ChooseMyPlate.gov for a personalized food plan based on your age, sex, weight, and activity level. Find food lists and specific serving size photos.
