One serving of meat is about the size of a regular

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medium apple is about the size of a tennis ball. One serving of meat is about the size of a regular computer mouse. A piece of meat twice this size equals two servings. To balance your daily food choices, try to eat enough servings from all five major food groups. C: Choose Sensibly he C in the ABCs of good health involves making sensible T food choices, including choosing a diet that is low in saturated fat and cholesterol and moderate in total fat. choosing beverages and foods to moderate your intake of sugars. choosing and preparing foods with less salt. 125 Lesson 3 Guidelines for Healthful Eating Citizenship. Citizenship means doing what you can to improve your community. For example, there may be people in your community who go hungry. Find out how to organize an effort to collect nonperishable food items for a local food bank or homeless shelter. How could this benefit the whole community? Grains Group 1 slice bread 1 tortilla 1 / 2 small bagel 1 cup dry cereal 1 / 2 cup cooked cereal, rice, or pasta HS_HEALTH_U02_C05_L3 12/6/03 8:36 AM Page 125
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Moderation in Fats While some dietary fats are necessary for good health, most Americans eat too many fats. The Dietary Guidelines recommends that no more than 30 percent of daily calories come from fats, yet most Americans consume a diet that averages a significantly higher percentage. Eating less fat, especially saturated fat, lowers your risk of cardiovascular disease. You don’t have to completely eliminate your favorite high-fat foods to limit your intake to no more than 30 percent of calories from fat. If you eat high-fat foods at one meal, eat foods that are lower in fats at other meals. Moderation in Sugar You might think that you don’t eat much added sugar, but sug- ars are hidden everywhere, including in prepared foods. You can moderate your sugar intake by learning to identify added sugars by their names on food packages. Corn syrup, honey, and molasses are all types of sugar, as are ingredients ending with -ose , such as sucrose and maltose. balancing foods that have added sugars with foods that have less added sugar. limiting your intake of foods that have added sugars but few other nutrients. For example, choose 100 percent fruit juice or water instead of regular soda. choosing fresh fruits or canned fruits packed in water or juice. Moderation in Salt Sodium is an essential mineral. It helps transport nutrients into your cells and helps move wastes out. It also helps maintain nor- mal blood pressure and nerve function. However, most Americans consume far too much salt, much of it from processed foods. Consuming less salt is a healthful eating behavior that can reduce your chances of developing high blood pressure and may also ben- efit your skeletal system by decreasing the loss of calcium from bone. Try these tips to moderate your salt intake.
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