Healthy Eating and Exercise
- Start your day with breakfast.
Breakfast fills your "empty tank"
to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and
low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit,
whole-grain waffles or even last night's pizza!
- Get Moving!
It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of
taking an escalator or elevator. Try to do these things for a total of 30
minutes every day.
- Snack smart.
Snacks are a great way to refuel. Choose snacks from
different food groups - a glass of low-fat milk and a few graham crackers, an
apple or celery sticks with peanut butter and raisins, or some dry cereal. If
you eat smart at other meals, cookies, chips and candy are OK for occasional
snacking.
- Work up a sweat.
Vigorous work-outs - when you're breathing hard
and sweating - help your heart pump better, give you more energy and help you
look and feel best. Start with a warm-up that stretches your muscles. Include
20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up
with activitieSs that help make you stronger such as push-ups or lifting
weights. Then cool-down with more stretching and deep breathing.
- Balance your food choices - don't eat too much of any one
thing.
You don't have to give up foods like hamburgers, french fries and
much of them you eat. Your body needs nutrients like protein, carbohydrates,
fat and many different vitamins and minerals such as vitamins C and A, iron and
calcium from a variety of foods. Balancing food choices from the Food Guide
Pyramid and checking out the Nutrition Facts Panel on food labels will help you
get all these nutrients.
- Get fit with friends or family.
Being active is much more fun with
friends or family. Encourage others to join you and plan one special physical
activity event, like a bike ride or hiking, with a group each week.
- Eat more grains, fruits and vegetables.
- Join in physical activities at school.
Whether you take a physical
education class or do other physical activities at school, such as intramural
sports, structures activities are a sure way to feel good, look good and stay
physically fit.
- Foods aren't good or bad.
A healthy eating style is like a puzzle
with many parts. Each part -- or food -- is different. Some foods may have more
fat, sugar or salt while others may have more vitamins or fiber. There is a
place for all these foods. What makes a diet good or bad is how foods fit
together. Balancing your choices is important. Fit in a higher-fat food, like
pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And
don't forget about moderation. If two pieces of pizza fill you up, you don't
need a third.
- Make healthy eating and physical activities fun!
Take advantage of
physical activities you and your friends enjoy doing together and eat the foods
you like. Be adventurous - try new sports, games and other activities as well
as new foods. You'll grow stronger, play longer, and look and feel better! Set
realistic goals - don't try changing too much at once.
Kids Activities
Each week you can have fun and be active by trying the
following things...
With Friends:
-Dance to music
-Play games like
tag and hopscotch
-Join a sports team at school or the park
With Family:
-Go on a walk together
-Play at
the park
-Turn off the TV for a day
By Yourself:
-Fly a kite
-Do cartwheels,
somersaults, or jumping jacks
-Practice sports
skills
Recommended by www.choosemyplate.gov
New USDA Dietary Guidelines
VEGETABLES
Any vegetable or 100% vegetable juice counts as a member of the Vegetable
Group. Vegetables may be raw or cooked; fresh, frozen, canned, or
dried/dehydrated; and may be whole, cut-up, or mashed. Vegetables are organized
into 5 subgroups, based on their nutrient content.
Dark green vegetables
acorn squash
butternut squash
carrots
hubbard squash
pumpkin
red peppers
sweet potatoes
tomatoes
tomato juice
Red & orange vegetables
acorn squash
butternut squash
carrots
hubbard squash
pumpkin
red peppers
sweet potatoes
tomatoes
tomato juice
Beans and peas
black beans
black-eyed peas (mature, dry)
garbanzo beans (chickpeas)
kidney beans
lentils
navy beans
pinto beans
soy beans
split peas
white beans
Starchy vegetables
cassava
corn
fresh cowpeas, field peas, or black-eyed peas (not dry)
green bananas
green peas
green lima beans
plantains
potatoes
taro
water chestnuts
Other vegetables
artichokes
asparagus
avocado
bean sprouts
beets
Brussels sprouts
cabbage
cauliflower
celery
cucumbers
eggplant
green beans
green peppers
iceberg (head) lettuce
mushrooms
okra
onions
parsnips
turnips
wax beans
zucchini
FRUITS
Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten fruits are:
Apples
Apricots
Bananas
Berries:
strawberries
blueberries
raspberries
Cherries
Grapefruit
Grapes
Kiwi fruit
Lemons
Limes
Mangoes
Melons:
cantaloupe
honeydew
watermelon
Mixed fruits:
fruit cocktail
Nectarines
Oranges
Peaches
Pears
Papaya
Pineapple
Plums
Prunes
Raisins
Tangerines
100% Fruit juice:
orange
apple
grape
grapefruit
DAIRY
All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.
Some commonly eaten choices in the Dairy Group are:
Milk*
all fluid milk:
fat-free (skim)
low fat (1%)
reduced fat (2%)
whole milk
flavored milks:
chocolate
strawberry
lactose-reduced milks
lactose-free milks
Milk-based desserts*
puddings
ice milk
frozen yogurt
ice cream
Calcium-fortified soymilk
(soy beverage)
Cheese*
hard natural cheeses:
cheddar
mozzarella
Swiss
Parmesan
soft cheeses:
ricotta
cottage cheese
processed cheeses:
American
Yogurt*
all yogurt:
fat-free
low fat
reduced fat
whole milk yogurt
*Selection Tips
Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts against your maximum limit for "empty calories" (calories from solid fats and added sugars).
If sweetened milk products are chosen (flavored milk, yogurt, drinkable yogurt, desserts), the added sugars also count against your maximum limit for "empty calories" (calories from solid fats and added sugars).
For those who are lactose intolerant, smaller portions (such as 4 fluid ounces of milk) may be well tolerated. Lactose-free and lower-lactose products are available. These include lactose-reduced or lactose-free milk, yogurt, and cheese, and calcium-fortified soymilk (soy beverage). Also, enzyme preparations can be added to milk to lower the lactose content. Calcium-fortified foods and beverages such as cereals, orange juice, or rice or almond beverages may provide calcium, but may not provide the other nutrients found in dairy products.
Key Consumer Message: Switch to fat-free or low-fat (1%) milk.
PROTEINS
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group. For more information on beans and peas.
Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calories needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.
Some commonly eaten choices in the Protein Foods Group, with selection tips, are:
Lean cuts of:
beef
ham
lamb
pork
veal
Game meats:
bison
rabbit
venison
Lean ground meats:
beef
pork
lamb
Lean luncheon or deli meats
Organ meats:
liver
giblets
Poultry*
chicken
duck
goose
turkey
ground chicken and turkey
Eggs*
chicken eggs
duck eggs
Beans and peas
black beans
black-eyed peas
chickpeas (garbanzo beans)
falafel
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
Processed soy products:
tofu (bean curd made from
soybeans)
white beans
bean burgers
veggie burgers
tempeh
texturized vegetable
protein (TVP)Nuts and seeds*
almonds
cashews
hazelnuts (filberts)
mixed nuts
peanuts
peanut butter
pecans
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
walnuts
Seafood*
Finfish such as:
catfish
cod
flounder
haddock
halibut
herring
mackerel
pollock
porgy
salmon
sea bass
snapper
swordfish
trout
tuna
Shellfish such as:
clams
crab
crayfish
lobster
mussels
octopus
oysters
scallops
squid (calamari)
shrimp
Canned fish such as:
anchovies
clams
tuna
sardines
*Selection Tips
Choose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef (75 to 80% lean) or chicken with skin, the fat counts against your maximum limit for empty calories (calories from solid fats or added sugars).
If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick margarine, this also counts against your maximum limit for empty calories (calories from solid fats and added sugars).
Select some seafood that is rich in omega-3 fatty acids, such as salmon, trout, sardines, anchovies, herring, Pacific oysters, and Atlantic and Pacific mackerel.
Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium. Check the Nutrition Facts label to help limit sodium intake. Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __”, which mean that a sodium-containing solution has been added to the product.
Choose unsalted nuts and seeds to keep sodium intake low.GRAINS
What foods are in the Grains Group?
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
Grains are divided into 2 subgroups, whole grains and refined grains.
Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples include:
Some commonly eaten grain products are:
Whole grains: amaranth
brown rice
buckwheat
bulgur (cracked wheat)
millet
oatmeal
popcorn
Ready-to-eat breakfast cereals:
whole wheat cereal flakes
muesli
rolled oats
quinoa
sorghum
triticale
whole grain barley
whole grain cornmeal
whole rye
whole wheat bread
whole wheat crackers
whole wheat pasta
whole wheat sandwich buns and rolls
whole wheat tortillas
wild rice Refined grains:
cornbread*
corn tortillas*
couscous*
crackers*
flour tortillas*
grits
noodles*
Pasta:*
spaghetti
macaroni
pitas*
pretzels
Ready-to-eat breakfast cereals:
corn flakes
white bread
white sandwich buns and rolls
white rice
* Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains.
Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain products.
Key Consumer Message: Make at least half your grains whole grains.OILS
Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns.
Some common oils are:
Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no plant foods contain cholesterol.
A few plant oils, however, including coconut oil, palm oil, and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats.
Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common solid fats are:
EMPTY CALORIES
What are "empty calories"?
Currently, many of the foods and beverages Americans eat and drink contain empty calories – calories from solid fats and/or added sugars. Solid fats and added sugars add calories to the food but few or no nutrients. For this reason, the calories from solid fats and added sugars in a food are often called empty calories. Learning more about solid fats and added sugars can help you make better food and drink choices.
Solid fats are fats that are solid at room temperature, like butter, beef fat, and shortening. Some solid fats are found naturally in foods. They can also be added when foods are processed by food companies or when they are prepared.
Added sugars are sugars and syrups that are added when foods or beverages are processed or prepared.
Solid fats and added sugars can make a food or beverage more appealing, but they also can add a lot of calories. The foods and beverages that provide the most empty calories for Americans are:
● Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars) ● Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars) ● Cheese (contains solid fat) ● Pizza (contains solid fat) ● Ice cream (contains both solid fat and added sugars) ● Sausages, hot dogs, bacon, and ribs (contain solid fat) These foods and beverages are the major sources of empty calories, but many can be found in forms with less or no solid fat or added sugars. For example, low-fat cheese and low-fat hot dogs can be purchased. You can choose water, milk, or sugar-free soda instead of drinks with sugar. Check that the calories in these products are less than in the regular product.
In some foods, like most candies and sodas, all the calories are empty calories. These foods are often called “empty calorie foods.” However, empty calories from solid fats and added sugars can also be found in some other foods that contain important nutrients. Some examples of foods that provide nutrients, shown in forms with and without empty calories are:
Food with some empty calories Food with few or no empty calories Sweetened applesauce
(contains added sugars) Unsweetened applesauce Regular ground beef (75% lean) (contains solid fats) Extra lean ground beef (90% or more lean) Fried chicken (contains solid fats from frying and skin) Baked chicken breast without skin Sugar-sweetened cereals
(contain added sugars) Unsweetened cereals Whole milk
(contains solid fats) Fat-free milk Making better choices, like unsweetened applesauce or extra lean ground beef, can help keep your intake of added sugars and solid fats low.
A small amount of empty calories is okay, but most people eat far more than is healthy. It is important to limit empty calories to the amount that fits your calorie and nutrient needs. You can lower your intake by eating and drinking foods and beverages containing empty calories less often or by decreasing the amount you eat or drink.
Key Consumer Messages: ● Enjoy your food, but eat less.
● Avoid oversized portions.
● Drink water instead of sugary drinks.
PHYSICAL ACTIVITY
What is physical activity?
Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous intensity.
Moderate physical activities include:
Any vegetable or 100% vegetable juice counts as a member of the Vegetable
Group. Vegetables may be raw or cooked; fresh, frozen, canned, or
dried/dehydrated; and may be whole, cut-up, or mashed. Vegetables are organized
into 5 subgroups, based on their nutrient content.
Dark green vegetables
acorn squash
butternut squash
carrots
hubbard squash
pumpkin
red peppers
sweet potatoes
tomatoes
tomato juice
Red & orange vegetables
acorn squash
butternut squash
carrots
hubbard squash
pumpkin
red peppers
sweet potatoes
tomatoes
tomato juice
Beans and peas
black beans
black-eyed peas (mature, dry)
garbanzo beans (chickpeas)
kidney beans
lentils
navy beans
pinto beans
soy beans
split peas
white beans
Starchy vegetables
cassava
corn
fresh cowpeas, field peas, or black-eyed peas (not dry)
green bananas
green peas
green lima beans
plantains
potatoes
taro
water chestnuts
Other vegetables
artichokes
asparagus
avocado
bean sprouts
beets
Brussels sprouts
cabbage
cauliflower
celery
cucumbers
eggplant
green beans
green peppers
iceberg (head) lettuce
mushrooms
okra
onions
parsnips
turnips
wax beans
zucchini
FRUITS
Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten fruits are:
Apples
Apricots
Bananas
Berries:
strawberries
blueberries
raspberries
Cherries
Grapefruit
Grapes
Kiwi fruit
Lemons
Limes
Mangoes
Melons:
cantaloupe
honeydew
watermelon
Mixed fruits:
fruit cocktail
Nectarines
Oranges
Peaches
Pears
Papaya
Pineapple
Plums
Prunes
Raisins
Tangerines
100% Fruit juice:
orange
apple
grape
grapefruit
DAIRY
All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.
Some commonly eaten choices in the Dairy Group are:
Milk*
all fluid milk:
fat-free (skim)
low fat (1%)
reduced fat (2%)
whole milk
flavored milks:
chocolate
strawberry
lactose-reduced milks
lactose-free milks
Milk-based desserts*
puddings
ice milk
frozen yogurt
ice cream
Calcium-fortified soymilk
(soy beverage)
Cheese*
hard natural cheeses:
cheddar
mozzarella
Swiss
Parmesan
soft cheeses:
ricotta
cottage cheese
processed cheeses:
American
Yogurt*
all yogurt:
fat-free
low fat
reduced fat
whole milk yogurt
*Selection Tips
Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts against your maximum limit for "empty calories" (calories from solid fats and added sugars).
If sweetened milk products are chosen (flavored milk, yogurt, drinkable yogurt, desserts), the added sugars also count against your maximum limit for "empty calories" (calories from solid fats and added sugars).
For those who are lactose intolerant, smaller portions (such as 4 fluid ounces of milk) may be well tolerated. Lactose-free and lower-lactose products are available. These include lactose-reduced or lactose-free milk, yogurt, and cheese, and calcium-fortified soymilk (soy beverage). Also, enzyme preparations can be added to milk to lower the lactose content. Calcium-fortified foods and beverages such as cereals, orange juice, or rice or almond beverages may provide calcium, but may not provide the other nutrients found in dairy products.
Key Consumer Message: Switch to fat-free or low-fat (1%) milk.
PROTEINS
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group. For more information on beans and peas.
Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calories needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.
Some commonly eaten choices in the Protein Foods Group, with selection tips, are:
Lean cuts of:
beef
ham
lamb
pork
veal
Game meats:
bison
rabbit
venison
Lean ground meats:
beef
pork
lamb
Lean luncheon or deli meats
Organ meats:
liver
giblets
Poultry*
chicken
duck
goose
turkey
ground chicken and turkey
Eggs*
chicken eggs
duck eggs
Beans and peas
black beans
black-eyed peas
chickpeas (garbanzo beans)
falafel
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
Processed soy products:
tofu (bean curd made from
soybeans)
white beans
bean burgers
veggie burgers
tempeh
texturized vegetable
protein (TVP)Nuts and seeds*
almonds
cashews
hazelnuts (filberts)
mixed nuts
peanuts
peanut butter
pecans
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
walnuts
Seafood*
Finfish such as:
catfish
cod
flounder
haddock
halibut
herring
mackerel
pollock
porgy
salmon
sea bass
snapper
swordfish
trout
tuna
Shellfish such as:
clams
crab
crayfish
lobster
mussels
octopus
oysters
scallops
squid (calamari)
shrimp
Canned fish such as:
anchovies
clams
tuna
sardines
*Selection Tips
Choose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef (75 to 80% lean) or chicken with skin, the fat counts against your maximum limit for empty calories (calories from solid fats or added sugars).
If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick margarine, this also counts against your maximum limit for empty calories (calories from solid fats and added sugars).
Select some seafood that is rich in omega-3 fatty acids, such as salmon, trout, sardines, anchovies, herring, Pacific oysters, and Atlantic and Pacific mackerel.
Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium. Check the Nutrition Facts label to help limit sodium intake. Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __”, which mean that a sodium-containing solution has been added to the product.
Choose unsalted nuts and seeds to keep sodium intake low.GRAINS
What foods are in the Grains Group?
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
Grains are divided into 2 subgroups, whole grains and refined grains.
Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples include:
- whole-wheat flour
- bulgur (cracked wheat)
- oatmeal
- whole cornmeal
- brown rice
- white flour
- degermed cornmeal
- white bread
- white rice
Some commonly eaten grain products are:
Whole grains: amaranth
brown rice
buckwheat
bulgur (cracked wheat)
millet
oatmeal
popcorn
Ready-to-eat breakfast cereals:
whole wheat cereal flakes
muesli
rolled oats
quinoa
sorghum
triticale
whole grain barley
whole grain cornmeal
whole rye
whole wheat bread
whole wheat crackers
whole wheat pasta
whole wheat sandwich buns and rolls
whole wheat tortillas
wild rice Refined grains:
cornbread*
corn tortillas*
couscous*
crackers*
flour tortillas*
grits
noodles*
Pasta:*
spaghetti
macaroni
pitas*
pretzels
Ready-to-eat breakfast cereals:
corn flakes
white bread
white sandwich buns and rolls
white rice
* Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains.
Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain products.
Key Consumer Message: Make at least half your grains whole grains.OILS
Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns.
Some common oils are:
- canola oil
- corn oil
- cottonseed oil
- olive oil
- safflower oil
- soybean oil
- sunflower oil
- nuts
- olives
- some fish
- avocados
Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no plant foods contain cholesterol.
A few plant oils, however, including coconut oil, palm oil, and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats.
Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common solid fats are:
- butter
- milk fat
- beef fat (tallow, suet)
- chicken fat
- pork fat (lard)
- stick margarine
- shortening
- partially hydrogenated oil
EMPTY CALORIES
What are "empty calories"?
Currently, many of the foods and beverages Americans eat and drink contain empty calories – calories from solid fats and/or added sugars. Solid fats and added sugars add calories to the food but few or no nutrients. For this reason, the calories from solid fats and added sugars in a food are often called empty calories. Learning more about solid fats and added sugars can help you make better food and drink choices.
Solid fats are fats that are solid at room temperature, like butter, beef fat, and shortening. Some solid fats are found naturally in foods. They can also be added when foods are processed by food companies or when they are prepared.
Added sugars are sugars and syrups that are added when foods or beverages are processed or prepared.
Solid fats and added sugars can make a food or beverage more appealing, but they also can add a lot of calories. The foods and beverages that provide the most empty calories for Americans are:
● Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars) ● Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars) ● Cheese (contains solid fat) ● Pizza (contains solid fat) ● Ice cream (contains both solid fat and added sugars) ● Sausages, hot dogs, bacon, and ribs (contain solid fat) These foods and beverages are the major sources of empty calories, but many can be found in forms with less or no solid fat or added sugars. For example, low-fat cheese and low-fat hot dogs can be purchased. You can choose water, milk, or sugar-free soda instead of drinks with sugar. Check that the calories in these products are less than in the regular product.
In some foods, like most candies and sodas, all the calories are empty calories. These foods are often called “empty calorie foods.” However, empty calories from solid fats and added sugars can also be found in some other foods that contain important nutrients. Some examples of foods that provide nutrients, shown in forms with and without empty calories are:
Food with some empty calories Food with few or no empty calories Sweetened applesauce
(contains added sugars) Unsweetened applesauce Regular ground beef (75% lean) (contains solid fats) Extra lean ground beef (90% or more lean) Fried chicken (contains solid fats from frying and skin) Baked chicken breast without skin Sugar-sweetened cereals
(contain added sugars) Unsweetened cereals Whole milk
(contains solid fats) Fat-free milk Making better choices, like unsweetened applesauce or extra lean ground beef, can help keep your intake of added sugars and solid fats low.
A small amount of empty calories is okay, but most people eat far more than is healthy. It is important to limit empty calories to the amount that fits your calorie and nutrient needs. You can lower your intake by eating and drinking foods and beverages containing empty calories less often or by decreasing the amount you eat or drink.
Key Consumer Messages: ● Enjoy your food, but eat less.
● Avoid oversized portions.
● Drink water instead of sugary drinks.
PHYSICAL ACTIVITY
What is physical activity?
Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous intensity.
Moderate physical activities include:
- Walking briskly (about 3 ½ miles per hour)
- Bicycling (less than 10 miles per hour)
- General gardening (raking, trimming shrubs)
- Dancing
- Golf (walking and carrying clubs)
- Water aerobics
- Canoeing
- Tennis (doubles)
- Running/jogging (5 miles per hour)
- Walking very fast (4 ½ miles per hour)
- Bicycling (more than 10 miles per hour)
- Heavy yard work, such as chopping wood
- Swimming (freestyle laps)
- Aerobics
- Basketball (competitive)
- Tennis (singles)
