Grains Goal: 6 - 8 ounces One serving = 1 slice bread, cup cooked pasta, rice, cereal, 1 tortilla, or bagel High in carbohydrates, vitamins, iron and fiber
Grains Choose whole grain breads and cereals for fiber Avoid processed grains Avoid adding toppings and spreads high in calories and fat Milk and Milk Products
Goal: 2 - 3 cups per day One serving = 1 cup milk, 1 cup yogurt, 1 oz. cheese, 2 oz. processed cheese Good source of calcium and protein Choose low-fat or fat-free Lean Meat, Poultry & Fish
Goal: 6 oz a day One serving = 1 oz. lean meat, poultry or fish, 1 egg Good source of protein, iron, zinc, vitamin B12, magnesium Lean Meat, Poultry & Fish
Bake, broil, or grill Remove skin from poultry and trim visible fat from meats Limit highly processed meats Eat more fish, beans and peas Nuts, Seeds & Legumes
Goal: 4-5 per week Serving size = 1 oz. nuts (1/3 cup), 2 Tbsp. peanut butter, 2 Tbsp. seeds, cup cooked legumes Rich source of energy, magnesium, protein and fiber Especially almonds, hazelnuts, peanuts, walnuts,
sunflower seeds, kidney beans, lentils, split peas Fats & Oils Goal: 2-3 servings per day (no more than 30% of total calories Serving size = 1 tsp. soft margarine, 1 tsp. vegetable oil, 1 Tbsp. mayo, 2 Tbsp. salad
dressing Fats & Oils Most fat should come from fish, nuts and vegetable oils Limit animal fats Limit trans fats
Sweets & Added Sugars Goal: 5 or less per week Serving sizes = 1 Tbsp sugar, 1 Tbsp jelly or jam, cup sorbet, gelatin Top Ten
#2 Watch Your Waist Waist Circumference Less than 35 inches for women Less than 40 inches for men Healthy BMI
Top Ten #3 Get Moving Exercise Strengthens the heart Helps with stress reduction Helps maintain a healthy weight
If you have high blood pressure Ask physician about what kind and how much Physical Activity All adults should accumulate 150 minutes of moderate activity a week Walking 3.5 miles per hour
Hiking Yard work Dancing OR 60 minutes of vigorous activity a week Running 5+ miles per hour Aerobics
Freestyle lap swimming Bicycling 10+ miles per hour Top Ten #4 Know the Salty Six Know the Salty Six
Breads and Rolls Cold cuts and cured meats Pizza Poultry Soup Sandwiches
Sodium Sodium Chloride NaCl, table salt Processed foods Salt substitutes Label Reading
DASH Study Study 2 DASH eating plan or typical American diet and low sodium 3300mg 2300mg
1500mg Tips to Lower Sodium Buy fresh, plain frozen, or canned "with no salt added" vegetables. Use fresh poultry, fish, and lean meat. Use herbs, spices, and salt-free seasoning
blends. Cook rice, pasta, and hot cereals without salt. Tips to Lower Sodium Cut back on instant or flavored rice, pasta, and cereal mixes. Choose "convenience" foods that are lower in
sodium. Cut back on frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings. Tips to Lower Sodium Rinse canned foods, such as tuna, to remove
some sodium. When available, buy low- or reduced-sodium, or no-salt-added versions of foods. Choose ready-to-eat breakfast cereals that are lower in sodium. Flavor the Food
Beef - bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme Lamb - curry powder, garlic, rosemary, mint Pork - garlic, onion, sage, pepper, oregano Flavor the Food Veal - bay leaf, curry powder, ginger, marjoram,
tuos, sheffield, university, powerpoint, ppt, template, i-d, 2005, colour, dmc Description: Please use this template for all your printed poster requirements - adapting as necessary to the audience and facility in which it might be seen.
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