Read the nutrition facts panel on food labels to find

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Read the Nutrition Facts panel on food labels to find out how much sodium a serving contains. Season foods with herbs and spices instead of with salt. When eating at restaurants, ask for foods that are prepared with- out salt or salty flavorings or with reduced amounts of them. Taste foods before you salt them, and then go easy with the salt shaker. Choose fruits and vegetables often. They contain very little salt unless it is added in processing. 126 Chapter 5 Nutrition and Your Health Aim to get most of your calories from whole grains, vegetables, and fruits. Read labels on prepared foods to determine how much total fat, saturated fat, and cholesterol a serving of the food contains. Calculate the percentage of fat in one serving: Divide calories from fat by total calories. Try to choose foods that have 3 grams or less of fat per serving. These foods are considered low in fat. To limit dietary fat and cholesterol: These strategies can help you make healthful food choices. HS_HEALTH_U02_C05_L3 12/6/03 8:36 AM Page 126
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Healthful Eating Patterns hether you eat three meals a day or even more “mini- W meals,” variety, moderation, and balance are the foundation of a healthful eating plan. Many people, including teens, find mak- ing healthful food choices particularly challenging when having breakfast, snacking, and eating out. Keep in mind that nutrition guidelines apply to all of your daily food choices, not to just a sin- gle meal or food. Any food that supplies calories and nutrients can be part of a healthful eating plan. You don’t have to deprive your- self of your favorite foods. With a little planning, you can fit them into your diet. 127 Lesson 3 Guidelines for Healthful Eating Nutrition Facts Vitamin A Vitamin C Calcium 0% 0% Iron 0% 2% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: Serving Size 1 cookie (17g) Servings Per Container about 27 Amount Per Serving Calories 90 Calories from Fat 45 Sugars 6g Protein 1g Dietary Fiber 0g 0% Total Carbohydrate 11g 4% Sodium 80mg 3% Cholesterol 5mg 2% Saturated Fat 2.5g 13% Total Fat 5g 8% % Daily Value* Calories from Fat Look at this section of the Nutrition Facts panel to find out how much fat is in the snack you are choosing. Total Fat This gives you an overview of the fat in the snack. The amount of fat is listed in grams. Remember that fats provide 9 calories per gram, so even small amounts of fats can add many calories. Saturated Fat This tells how much of the fat in the snack is saturated. Remember, limiting saturated fats can help reduce the risk of heart disease. Total Carbohydrate Under this heading you’ll find information about sugars. These, too, are listed in grams. Carbohydrates provide 4 calories per gram.
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