Food Facts for Older Adults: Information on How to Use the Dietary Guidelines
Suggests how to improve your diet with 17 simple recipes. Teaches you how to modify your own diet for better health using less fat, cholesterol and sodium, and more calcium, Vitamin D, and fiber. Illustrated.
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Page 67 - American Association of Retired Persons 1909 K Street, NW, Washington, DC 20049 (202) 872-4700 Louise D.
Page 16 - Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group 2-3 SERVINGS Vegetable Group 3-5 SERVINGS Fruit Group 2-4 SERVINGS Bread, Cereal, Rice, & Pasta Group 6-11 SERVINGS SOURCE US Department al AgocultunyU.S Department of Health and Human Servern Use the Food Guide Pyramid to help you eat better every day.
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 ĦJK8j*./t\ group. These foods provide KL.* calories but few vitamins and minerals.
Page 5 - AH types of fat have the same number of calories— both butter and margarine have about 36 calories per teaspoon. So, go easy on all fats and foods made with a lot of fat. the number one cause of death in older Americans, both men and women. Smoking, high blood pressure, diabetes, lack of exercise, heredity, and being overweight are other risk factors. If you don't know what your blood cholesterol level is, ask your doctor to check it the next time you go for a visit. Your doctor can help you evaluate...
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 16 - Sugars and added) (added) These symbols show that fat and added sugars come mostly from fats, oils, and sweets, but can be part of or added to foods from the other food groups as well.
Page 37 - ... dressings, sugary foods such as candy or soft drinks, and alcoholic beverages such as beer, wine, and liquors add calories to your diet but little or no nutrients. Limiting your intake of fats, sweets, and alcoholic beverages will help keep the calories in your diet down, without sacrificing nutrients. 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....
Page 10 - ... not need 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...
Page 17 - 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 1 - Eat a variety of foods. • Maintain healthy weight. • Choose a diet low in fat, saturated fat, and cholesterol. • Choose a diet with plenty of vegetables, fruits, and grain products. • Use sugars only in moderation. • Use salt and sodium only in moderation. • If you drink alcoholic beverages, do so in moderation.