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Nutrition 101, according to the us govt.

Earlier this year, the government issued new dietary guidelines. In a fewer calories, be more active and make wiser food choices. Excellent reminder, right? Keep these recommendations in mind on your next trip to the grocery store:

Figure on two cups of fruit a day, preferably those rich in fiber, and 2-cups of veggies.

Eat 3 or more ounces of whole-grain foods per day.

Drink 3 cups per day of fat-free or low-fat milk or equivalent milk products.

Less than 10% of calories should come from saturated fatty acids and less than 300 mg.
per day of cholesterol. Keep trans fatty acid consumption as low as possible.

Keep total fat intake between 20-35% of your calories. Try to get most of your fats from
polyunsaturated and monounsaturated fatty acids such as fish, nuts and vegetable oils.

When selecting meat, poultry, dry beans, and milk/milk products, choose lean, low-fat
or fat-free options.

Limit your intake of fats and oils high in saturated and/or trans fatty acids.

Opt for foods and beverages with little added sugars or artificial sweeteners.

Consume less than 2,300 mg of sodium�about 1 teaspoon of salt per day.

Drink alcoholic beverages in moderation; up to one glass per day for women and
up to two drinks per day for men.

Bon Appetit!

Tue. Jan 3, 1:24pm

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