Chapter 8 Making Healthy Choices 141 Copyright Goodheart-Willcox Co., Inc. a variety of fruits and vegetables each day will provide a range of nutrients. Studies have shown that diets rich in fruits and vegetables are linked to lower risks of many diseases. Most fruits and vegetables are naturally low in fat and calories, and high in fiber. Preparing and eating these foods without adding fats and sugars will allow them to remain nutrient dense. Eating more fruits and vegetables can help people eat fewer foods that are higher in calo- ries. This can help people stay within their daily calorie needs. Healthy dietary patterns include whole grains and limit the amounts of refined grains and products made with refined grains. To include whole-grain foods more often, look for product labels that include the whole grains health claim or the number of grams of whole grain in the product. A product that is 100-percent whole grain will contain 16 grams of whole grains per ounce. Another hint that a food is 100-percent whole grain is if whole-grain ingredients are listed first in the ingredients list. Similar to fruits and vegetables, dairy prod- ucts—milk, yogurt, and cheese—are low in many American diets. Increasing intake of these foods will provide needed potassium, calcium, and vitamin D. Fat-free and low-fat milk are the most nutrient-dense forms of dairy products. Flavored yogurt often has added sugars. Whole and reduced fat (2%) milk and cheese contain saturated fats. Replacing higher fat products with those that are lower in fat will reduce calorie intake. People who do not wish to use cows’ milk products can use fortified soy beverages or other nondairy milk alternatives instead. Most American diets include sufficient protein however, dietary patterns can be improved with slight changes to the choice of proteins. For instance, choosing lean meats and poultry more often, and limiting processed meats and poultry will reduce saturated fats and sodium. Choosing unsalted nuts and seeds will reduce sodium in the diet. Seafood will supply beneficial oils. Beans, peas, and lentils are afford- able, low-fat, high-fiber sources of protein. Oils are important to good health, but are calorie dense. For this reason, oils should replace saturated fats in the diet, rather than be an addition. Another step many people must take to balance calories is to be mindful of amounts and avoid oversized portions. Unfortunately, large portions are common in many restaurants. Choosing smaller portions from appetizer or lunch menus is one way to address this concern. Splitting a meal with someone and setting aside food to take home are other ways to avoid eating large portions. When not eating out, be aware of the amounts of food eaten at one time. Read the Nutrition Facts panels on food labels. Check serving sizes listed on labels and compare them with the amounts of food typically eaten. Realize that eating a portion that is double the given serving size will provide twice the number of calories listed. Learn to estimate serving sizes more accurately using your hand as a guide (Figure 8.6). When dishing up foods, serve small amounts. At meals, use small plates to make modest (limited in size) food portions look bigger. This will keep you from putting more food on the plate than you really need or want. When eating snacks, put small portions in dishes rather than eating out of packages. Limit Foods and Beverages That Are Higher in Added Sugars, Saturated Fat, and Sodium, and Limit Alcoholic Beverages For many people, choosing a dietary pattern means eating less of some foods. These include foods that are higher in added sugars, saturated fat, and sodium. The Dietary Guidelines recom- mends the following limits for a healthy dietary pattern: • Added sugars—less than 10 percent of calo- ries per day starting at age two years foods and beverages with added sugars should be avoided for those under age two • Saturated fat—less than 10 percent of calories per day starting at age two years • Sodium—less than 2,300 milligrams per day and less for children younger than 14 years old Some foods, such as sugar-sweetened drinks, candy, and desserts, provide mostly empty calo- ries. Empty calories come from saturated fat and added sugars, which offer little nutritional value in foods. Save these foods for occasional treats and choose small portions. Empty calories are also found in many nutri- tious foods. For instance, fruit-flavored yogurt