Dietary Guidelines for Americans

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Dietary Guidelines for Americans
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Aim for Fitness
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Aim for Healthy Weight

• Choose a lifestyle that combines sensible eating
  and regular physical activity.
• Choose sensible portion sizes.
• Your behaviors help determine your body weight
  and health.

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Be physically active each day.

• Make physical activity a regular part of your
  routine.
• Builds and maintains healthy bones, muscles, and
  joints.
• Promotes psychological well-being and self
  esteem.

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Build a Healthy Base
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Let the Pyramid guide your food choices.

• Choose low fat foods.
• Be aware of portions.

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Choose a variety of grains daily, especially
whole grains.

• Vitamins, minerals, fiber and other protective
  substances in whole grains keep the body healthy.
• Fiber needed from whole grains, fruits
  vegetables.
• Refined grains are low in fiber and protective
  substances, so are not as good for you.

8
Choose a variety of fruits vegetables daily.

• Provide essential vitamins, minerals, fiber, and
  other substances that are important to good
  health.
• Eat a variety for each has different elements we
  need for our health.
• Eat at least 5-6 servings a day.

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Keep food safe to eat.

• Avoid food-borne illnesses.
• Keep hands and cooking surfaces clean.
• Do not cross contaminate foods and cooking
  utensils.
• Cook and cool foods to a safe temperature to keep
  foods safe.

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Choose Sensibly
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Choose a diet low in saturated fat, cholesterol,
moderate in total fat.

• Saturated fats raise blood cholesterol (solid
  fats)
• Cholesterol
• Unsaturated fats do not raise blood cholesterol
  (liquid fats)

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Moderate your intake of sugars in food and drink.

• Less sugary foods and drinks
• Choose low fat foods (fruits vegetables,
  low-fat dairy products, lean meats.
• Drink lots of water.

13
Choose and prepare foods with less salt.

• Processed and prepared foods usually have high
  amounts of salt.
• Choose fruits vegetables often.
• Read nutrition labeling.

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If you drink alcoholic beverages, do in
moderation.

• If you are under 21, drinking is illegal.