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
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