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Nutrition
Choose a Variety of Foods
Choose a Variety of FoodsTranscript (page 1 of 2)Getting the nutrients your body needs is essential to living an active, healthy life.Most foods contain more than just one nutrient or vitamin. Fish, for example,contains protein and healthy fats. Some fish contain calcium. Leafy green vegetablesand colorful fruits contain many different vitamins, as well as provide healthycarbohydrate.So to get the biggest variety of nutrients for your body, eat a variety of different kindsof foods, everyday.Most adults should strive for five to six ounces of protein from meat, poultry, fish, drybeans or eggs each day. When selecting meat at the market, look for the leanest cutsavailable. These have the highest levels of protein and the least fat.Limit your servings of bacon, ham, and processed meats. They also tend to be high insodium.Although full of protein, the eggs contain cholesterol and should be limited if you areon a low cholesterol diet. Talk to your health care provider about how many servingsof eggs are right for you.Strive to eat 2 cups of fruit and 2½ cups of vegetables each day. The ones withthe most vibrant colors are the most nutritious. If produce is out of season, frozenor canned is a good choice. When choosing canned fruit, though, avoid choosinganything in heavy syrup.And make sure the vegetables are not creamed or cheesy. These both addunnecessary calories. Choosing the whole fruit or vegetable provides more fiber thandrinking its juice.There are lots of ways to incorporate fruits and vegetables into your day. Theymake20% gradient meshconvenient snacks, and adding a salad chock-full of dark leafy greens can help satisfyyour hunger.healthclipsAnother goal to eating a variety of foods is to choose carbohydrates carefully.healthclipsCarbohydrate fuels the body. When choosing carbohydrates – breads, and cereals, riceand pastas – try to avoid refined, bleached white flour. These are high in calories andhave little nutritional value.healthclipshealthclips(cont. next page)4% gradient meshThis program is for informational purposes only. Publisher disclaims all guarantees regarding the accuracy, completeness, orsuitability of this video for medical decision making. For all health related issues please contact your healthcare provider.hc_gn_10002_98_en_t00002.pdf healthclips© Milner-Fenwick, Inc.5% gradient meshChoose a Variety of FoodsTranscript (page 2 of 2)Instead, try to make half your grains whole. Whole grain products – brown riceand beans – contain more nutrients, and give you the fiber you need. They help indigestion and are better for your heart. Adults should eat about three servings ofwhole grain carbs per day.Fats are another major energy source for the body. You need a certain amount in yourdiet. However, certain types of fats are better for you than others, so choose your fatswisely.Avoid the bad fats, the trans and saturated fats. They can raise your cholesterol andincrease your chance of heart disease. Instead, look for unsaturated fats which arehealthier than transfats. Vegetable oils, nuts, and fish all contain unsaturated fat.Now let’s look at dairy. Adults should have about three servings of dairy each day.Dairy contains nutrients important to our health. But dairy, such as cheese, yogurtsand creams, can be high in fat.To get the benefits of dairy without the fat, substitute non-fat or low-fat dairy productsfor whole. If you are lactose intolerant, talk to your healthcare provider about otheroptions.Eating a variety of foods is easier than you think. Talk to a registered dietitian formore information. You can also use the USDA MyPlate to learn more about reducingcalories, nutrition, and tips for healthy choices you can make.You can find this information online at www.ChooseMyPlate.gov.20% gradient meshhealthclipshealthclipshealthclipshealthclips4% gradient meshThis program is for informational purposes only. Publisher disclaims all guarantees regarding the accuracy, completeness, orsuitability of this video for medical decision making. For all health related issues please contact your healthcare provider.hc_gn_10002_98_en_t00002.pdf healthclips© Milner-Fenwick, Inc.5% gradient mesh
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