Nutrition: Healthy Eating (cont.)
Some Nutrient Content Claims
| fat-free |
less than 0.5 grams of fat per serving |
| low-fat |
3 grams or less per serving (if the serving size is 30 grams or less
or 2 tablespoons or less, no more than 3 grams of fat per 50 grams of
the food) |
| light |
one-third fewer calories or half the fat of the "regular" version |
| low-sodium |
140 milligrams or less per serving (if the serving size is 30 grams
or less or 2 tablespoons or less, no more than 140 milligrams of sodium
per 50 grams of the food) |
| lightly salted |
at least 50 percent less sodium per serving than the "regular"
version |
| reduced |
when describing fat, sodium, or calorie content, the food must have
at least 25 percent less of these nutrients than the "regular" version |
USDA
Smart Snacks
- Unsalted pretzels
- Applesauce
- Low-fat yogurt with fruit
- Unbuttered and unsalted popcorn
- Broccoli, carrots, or cherry tomatoes with dip or
low-fat yogurt
- Grapes
- Apple slices with peanut butter
- Raisins
- Nuts
- Graham crackers
- Gingersnap cookies
- Low- or reduced-fat string cheese
- Baked whole-grain tortilla chips with salsa
- Whole-grain cereal with low-fat milk
Exercise Made Easy
The 2005 Dietary Guidelines recommend finding your balance between food and
physical activity. Consuming more calories than you expend leads to weight gain.
More than half of all Americans don't get the recommended amount of physical
activity. To reduce the risk of chronic disease in adulthood, engage in at least
30 minutes of moderate activity a day on most days of the week. Children and
adolescents should engage in at least 60 minutes a day on most, and preferably
all, days of the week.
To manage body weight and prevent gradual weight gain, people should exercise
about 60 minutes at a moderate to vigorous intensity on most days of the week,
while not exceeding recommendations for caloric intake. Sixty to 90 minutes may
be needed to maintain weight loss.
The more vigorous the activity and the longer the duration, the more health
benefits you'll get. But every little bit counts. Here are some examples of easy
ways to work exercise into your day:
- Take a 10-minute walk after breakfast, lunch, and
dinner to reach the goal of 30 minutes per day.
- Park your car in the farthest spot when you run
errands.
- Take a family walk after dinner.
- Walk your dog.
- Do yard work.
- Wash your car by hand.
- Pace the sidelines at kids' athletic games.
- Ask a friend to exercise with you.
- Run around and play with your children for 30 minutes
a day.
- Walk briskly at the mall.
- Take the stairs instead of the elevator.
Source: USDA, FDA
Consumer Magazine
Last Editorial Review: 8/13/2008
