Understanding Good Food Choices
Do you eat for good nutrition? It means more than simply eating an apple a day. Think in terms of your food choices throughout the day, from breakfast to bedtime. All foods, including your favorites, can fit into a healthy eating plan.
Good nutrition basics
Remember these key points:
Balance. Eat a mix of different types of food. Make half your plate fruits and vegetables. Then fill your plate with one-quarter protein and one-quarter whole grains.
Variety. Choose a wide range of foods of different colors.
Flexibility. Find an eating plan that fits your schedule and tastes.
Moderation. Avoid too much of any one food.
What’s in a word?
When you’re reading food labels, it helps to know what the words really mean. The terms are based on one serving size. So it’s important to read the nutrition label, because a food container (jar, bottle, can) may have more than one serving. Here are some definitions of common food label terms.
If a label says . . .
It means . . .
Less than 5 calories per serving
40 calories or less per serving
Less than 1/2 g fat per serving
3 g or less fat per serving
Less than 1/2 g sugar per serving
Less than 2 mg cholesterol and 2 g or less saturated fat per serving
20 mg or less cholesterol and 2 g or less saturated fat per serving
At least 25% less of a certain nutrient or calories than the regular product
140 mg or less sodium per serving
5 g or more fiber per serving
20% or more of the daily value of a certain nutrient per serving
Good source of
10% to 19% of the Daily Value of a certain nutrient per serving