Understanding Good Food Choices
Good nutrition means more than simply eating an apple a day. Think in terms of your food choices throughout the day, from breakfast to bedtime. All foods, including your favorites, can fit into a healthy eating plan.
Good nutrition basics
Remember these key points:
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Balance. Eat a mix of different types of food. Make half your plate fruits and vegetables. Then fill your plate with one-quarter protein and one-quarter whole grains.
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Variety. Choose a wide range of foods of different colors.
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Flexibility. Find an eating plan that fits your schedule and tastes.
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Moderation. Avoid too much of any one food.
Food labels
When you're reading food labels, it helps to know what the words really mean. The terms are based on one serving size. So it's important to read the nutrition label, because a food container (jar, bottle, can) may have more than one serving. Here are some definitions of common food label terms.
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If a label says . . . |
It means . . . |
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Calorie free |
Less than 5 calories per serving |
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Low calorie |
40 calories or less per serving |
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Fat-free |
Less than 1/2 g fat per serving |
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Low-fat |
3 g or less fat per serving |
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Sugar free |
Less than 1/2 g sugar per serving |
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Cholesterol free |
Less than 2 mg cholesterol and 2 g or less saturated fat per serving |
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Low cholesterol |
20 mg or less cholesterol and 2 g or less saturated fat per serving |
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Reduced |
At least 25% less of a certain nutrient or calories than the regular product |
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Low sodium |
140 mg or less sodium per serving |
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High fiber |
5 g or more fiber per serving |
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High in |
20% or more of the daily value of a certain nutrient per serving |
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Good source of |
10% to 19% of the Daily Value of a certain nutrient per serving |