Keys Lessons: Dietary Guidelines

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Screen shot 2012 10 11 at 9.35.38 AM Keys Lessons: Dietary Guidelines

DECREASE:

• Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg if you are are 51 and older and if you are are African American or have hypertension, diabetes, or chronic kidney disease.

• Consume less than 10 percent of calories from saturated fatty acids.

• Consume less than 300 mg per day of dietary cholesterol.

• Keep trans-fatty acid consumption as low as possible

• Reduce the intake of SOFAS: calories from solid fats and added sugars.

• Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium.

• Alcohol in moderation: one drink per day for women and two drinks per day for men— and only by adults of legal

INCREASE:

• Increase vegetable and fruits.

• Dark-green and red and orange vegetables and beans and peas.

• Whole grains

• Fat-free or low-fat milk

Variety of protein foods

• Foods with more potassium, fiber, calcium and vitamin D

REPLACE:

• high fat proteins with leaner choices

• solid fats with oils

FMI see dietaryguidelines.gov

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