food groups to keep your calories
in line won’t solve the problem
because you’ll be missing out on
the nutrients those food groups
give you. In addition to watching
how much food with protein you
eat, try to choose lean or low-fat
foods. Higher-fat choices count
as added fats and oils. Try to eat
seafood instead of meat at least
twice a week to balance your
label) contain less mercury than
harmful.
One ounce serving equals:
• 12 almonds or 7 walnut halves
• Tablespoon peanut butter
• Half cup lentil or bean soup
• Quarter cup tofu
• One Egg
• Two tablespoons hummus
Tip: Vegetables
or Protein
Are you confused about whether
beans, peas, and foods made from
soybeans should be counted as
vegetables or protein foods? It’s
up to you. Here’s an example: if
you eat ½ cup of baked beans with
dinner, you get to choose whether
to count the beans as ½ cup of
vegetables or 2 ounces of protein
foods, depending on what else
you’ve eaten during the day.
Dairy
Most adults do not get enough
dairy products. For your heart
health, always try to pick from the
many low-fat or fat-free choices
in the dairy products food group.
Choosing fat-free or low-fat milk
and yogurt, rather than cheese,
gives you important vitamins and
minerals and less sodium and fat.
One cup of milk is the same as:
• Cup or 8 ounces yogurt
• 1-1/2 ounces hard cheese,
such as cheddar, mozzarella,
Swiss, or Parmesan
• Third cup shredded cheese
•
beverage
• Two cups cottage cheese
• Cup pudding made with milk
Oils
Oils are high in calories, but they
are also an important source of
nutrients like vitamin E. If possible,
use oils instead of solid fats, like
butter, when cooking. Measuring
your daily oils can be tricky—
knowing what you add while
cooking or baking is one thing. But,
oil is naturally part of some foods.
How much oil is in:
• Half a medium avocado has
three teaspoons of oil
• Four large ripe olives have half
teaspoon of oil
• Tablespoon of peanut butter
has two teaspoons of oil
Solid Fats
& Added Sugars
For most people, the U.S.
Food Patterns allow extra calories
every day for solid fats and added
foods they eat.
Choosing foods that are low in
fat and without added sugar
whenever possible might just leave
you with some extra calories left
over each day. These extra calories
can be used as you like. Some
mornings you could have a glazed
donut—but don’t forget to count it
as a grain and don’t go over your
suggested limits for SoFAS.
Added Sugars
With both the USDA Food Patterns
and the Dietary Approaches to
Plan, added sugars mean more
calories without more nutrients.
For some people, added sugars
can lead to higher levels of fats in
the blood, raising their risk of heart
disease.
Read the ingredients label to see if
the processed foods you are eating
have added sugar. In addition to
other updates, food labels will
the Nutrition Facts label to inform
consumers of their sugar intake.
2018. February - 29 - vervemagazines.com