365 Days of Healthy Eating from the American Dietetic by American Dietetic Association (ADA)

By American Dietetic Association (ADA)

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Visualize a healthful meal by dividing your plate into four quarters. ) • Fill three sections with vegetables, fruit, and rice, pasta, bread, or other grain products. (Make portions reasonable, not overflowing. ) • Fill one section with lean meat, poultry, fish, or beans. ) • Add a glass of low-fat milk (or, if you’re a vegan, a calciumfortified soy beverage).

Get your 60 minutes of active living daily in 10-minute segments, if that’s easier for you. January 23 Your BMI? Do you know your BMI (Body Mass Index)? Do you know what your number means? BMI is meant to screen for, not diagnose, overweight or obesity. It’s a tool to evaluate your weight in relation to your height. A higherthan-healthy number (above 25) suggests a higher risk for weightrelated health problems such as heart disease, hypertension, stroke, diabetes, some cancers, arthritis, and breathing problems.

If the front of the label gives a clue for “high” or “more,” “less” or “free,” Nutrition Facts gives the specifics. • Remember the rule of doubles. Eating double the servings means double the DV for any nutrient and for calories. January 30 Join the 10,000-Step Club Venture a guess. How many steps do you think you take daily: 500, 1,000, 5,000, more? qxd 10/29/03 26 3:45 PM Page 26 365 DAYS OF HEALTHY EATING FROM THE ADA about right to help with weight management. Stepping that much may take conscious effort!

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