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Part One Food Habits: A Lifestyle Choice
MyPlate uses volume and weight
measures to tell you the amounts of
food you should eat. The foods are
often measured in cups, teaspoons, or
ounces-equivalents.
Frequently eating more calories than
you need to balance your activity level
can cause you to gain weight. Therefore,
it is important to be aware of the amounts
your food plan recommends. Read the
labels on food products to learn how
many cups or ounce-equivalents are
in packaged foods. The manufacturer
does not determine serving sizes. Food
labeling laws require that serving sizes
be uniform and refl ect the amounts
people usually eat. They must be
expressed on the label in common
household and metric measures. However,
you need to determine how the serving
size on the label fi ts into your food plan.
Physical Activity
Physical activity is a key element
in calorie balance and health.
ChooseMyPlate.gov
includes recommen-
dations for how much physical activity
is needed based on the Physical Activity
Guidelines for Americans. The Web site
has helpful resources such as a chart
showing calorie use for various activities
and tips for increasing physical activity.
Staying active has many benefi ts such as
• reducing stress
• contributing to strong bones, muscles,
and joints
• increasing endurance, muscle
strength, and fl exibility
• helping to achieve and maintain a
healthy weight
Teens are encouraged to be physically
active 60 minutes a day, most days of
the week. Physical activity levels vary.
Moderate physical activities include
brisk walking, leisurely bicycling, light
weight training, and dancing. More
vigorous activities include aerobics,
running or jogging at a faster pace,
and swimming laps. To maintain good
health, you must fi nd your balance
between food intake and physical activity.
Exchange Lists
Another tool that can be used to
plan a healthy meal or follow a special
diet is an exchange system. The
Exchange Lists for Meal Planning
system classifi es foods into groups of
similar nutrient and caloric content. In
this system, one exchange of any food
within a list has about the same amount
of carbohydrate, protein, fat, and calories
as other foods in that list. This makes
estimating the nutrient content of any
food or meal easier. The Exchange Lists
were developed by the American Dietetic
Association and the American Diabetes
Association. The lists can be used to
balance the amount of carbohydrate,
protein, fat, and calories eaten each day.
The system was originally used to help
individuals with diabetes manage their
food plan to help stabilize their blood
sugar. The Exchange Lists can also be
used successfully for weight management.
To use the Exchange Lists, you must
fi rst know which foods are included
in each group. There are six basic lists
used to organize foods.
• The starch list includes breads, cereals,
grains, and starchy vegetables. One
Healthy Eating for Life
The Dietary Guidelines for Americans help people
look at eating behaviors with a lifestyle perspective.
One day’s meals are not nearly as important as the
total picture. Work toward improving your eating patterns
over the long haul to build a healthful lifestyle.
Wellness Tip