Choose
"nutrient-dense" forms of foods
Nutrient-dense forms of foods
are smart choices —
they give
you the nutrients you need with
relatively
fewer calories than
other choices in the same food
group
To move to a healthier weight,
you need to make
smart choices
from every food group. Smart
choices
are the foods with the
lowest amounts of solid fats
or added sugars: for example,
fat-free (skim) milk
instead of
whole milk and unsweetened
rather than
sweetened
applesauce. Also, consider how
the food was prepared. For
example, choose skinless baked
chicken instead of fried chicken
and choose fresh fruit
instead
of a fruit pastry.
For more examples, click the
link below. [To
view the pdf file, you can
download
Adobe Reader for free.]
Your
MyPyramid Plan also gives
you information about
the amount
of
oils and
discretionary calories that
fit
into your plan.
Discretionary calories are the
extras
from solid fats in foods
or added to foods, added
sugars,
or extra portions from one of
the food groups
beyond the
amount in your plan.
Most packaged foods have a
Nutrition Facts label. Use the
label to compare packaged foods
and to make smart choices
quickly and easily. Look at the
serving size and how many
servings you are actually
consuming. If you eat twice the
serving amount, you get twice
the amount of calories,
saturated fat, and added sugars
on the label.
Also, check food package
ingredient labels for added
sugars. Names for added sugars
on the ingredient label may
include sucrose, high-fructose
corn syrup, corn syrup,
dextrose, glucose, fructose,
maltose, honey, and molasses.
“Fat-free” cakes, cookies, and
ice cream may have as much added
sugar as their higher fat
counterparts, and they're often
high in calories.
