Dietary Guidelines for Americans - SchoolNutritionAndFitness.com

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taBle a2 - 1. key consumer Behaviors and Potential strategies for Professionals(Continued)topic areaoils andfatsOILSSOLID FATSaddedsugarskey consumerBehaviorsUse oils instead of solidfats, when possible.Cut back on solid fats.Choose foods withlittle solid fats andprepare foods tominimize the amountof solid fats.Limit saturated fatintake and keep transfat intake as low aspossible.Cut back on foods anddrinks with addedsugars or caloricsweeteners (sugarsweetenedbeverages).Potential strategiesWhen using spreads, choose soft margarines with zero trans fats made fromliquid vegetable oil, rather than stick margarine or butter. If you do use butter,use only a small amount.When cooking, use vegetable oils such as olive, canola, corn, safflower, orsunflower oil rather than solid fats (butter, stick margarine, shortening, lard).Consider calories when adding oils to foods or in cooking. Use only smallamounts to keep calories in check.Use the ingredients list to choose foods that contain oils with moreunsaturated fats. Use the Nutrition Facts label to choose foods that containless saturated fat.Eat fewer foods that contain solid fats. The major sources for Americans arecakes, cookies, and other desserts (often made with butter, margarine, orshortening); pizza; cheese; processed and fatty meats (e.g., sausages, hotdogs, bacon, ribs); and ice cream.Select lean meats and poultry, and fat-free or low-fat milk and milk products.When cooking, replace solid fats such as butter, beef fat, chicken fat, lard,stick margarine, and shortening with oils; or choose cooking methods thatdo not add fat.Choose baked, steamed, or broiled rather than fried foods most often.Check the Nutrition Facts label to choose foods with little or no saturated fatand no trans fat.Limit foods containing partially hydrogenated oils, a major source oftrans fats.Drink few or no regular sodas, sports drinks, energy drinks, and fruit drinks.Eat less cake, cookies, ice cream, other desserts, and candy. If you do havethese foods and drinks, have a small portion. These drinks and foods are themajor sources of added sugars for Americans.Choose water, fat-free milk, 100% fruit juice, or unsweetened tea or coffeeas drinks rather than sugar-sweetened drinks.Select fruit for dessert. Eat less of high-calorie desserts.Use the Nutrition Facts label to choose breakfast cereals and other packagedfoods with less total sugars, and use the ingredients list to choose foods withlittle or no added sugars.67DIETARY GUIDELINES FOR AMERICANS, 2010
taBle a2 - 1. key consumer Behaviors and Potential strategies for Professionals(Continued)topic areasodiuMalcoholfoodsafetykey consumerBehaviorsReduce sodium intake.Choose foods low insodium and preparefoods with little salt.Increase potassiumintake.For adults of legaldrinking age whochoose to drinkalcohol, consume it inmoderation.Avoid alcohol in certainsituations that can putyou at risk.Be food safe.Potential strategiesUse the Nutrition Facts label to choose foods lower in sodium.When purchasing canned foods, select those labeled as “reduced sodium,”“low sodium,” or “no salt added.” Rinse regular canned foods to removesome sodium. Many packaged foods contain more sodium than their madefrom-freshcounterparts.Use little or no salt when cooking or eating. Trade in your salt shaker for thepepper shaker. Spices, herbs, and lemon juice can be used as alternatives tosalt to season foods with a variety of flavors.Gradually reduce the amount of sodium in your foods. Your taste for salt willchange over time.Get more potassium in your diet. Food sources of potassium include potatoes,cantaloupe, bananas, beans, and yogurt.Limit alcohol to no more than 1 drink per day for women and 2 drinks per dayfor men.Avoid excessive (heavy or binge) drinking.Consider the calorie content of mixers as well as the alcohol.If breastfeeding, wait at least 4 hours after drinking alcohol beforebreastfeeding. Alcohol should not be consumed at all until consistent latchon and breastfeeding patterns are established.Avoid alcohol if you are pregnant or may become pregnant; if under thelegal drinking age; if you are on medication that can interact with alcohol;if you have medical conditions that could be worsened by drinking; and ifplanning to drive, operate machinery, or do other activities that could putyou at risk if you are impaired.Do not begin drinking or drink more frequently on the basis of potentialhealth benefits.Clean: Wash hands, utensils, and cutting boards before and after contactwith raw meat, poultry, seafood, and eggs.Separate: Keep raw meat and poultry apart from foods that won’t be cooked.Cook: Use a food thermometer. You can’t tell if food is cooked safely by howit looks.Chill: Chill leftovers and takeout foods within 2 hours and keep the refrigeratorat 40°F or below.DIETARY GUIDELINES FOR AMERICANS, 2010 68
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