WHAT YOU NEED TO KNOW ABOUT DIETARY GUIDELINES

The U.S Department of Agriculture and the Department of Health and Human Services have issued a set of dietary guidelines to help people make healthful changes in their eating habits. They consist of the following recommendations.

1. Avoid too much fatty foods:

Eat more of  organ meat i.e the organs like kidney, liver, bladder etc, fish , poultry, beans and peas as protein sources. Use skimmed milk or low fat milk rather evaporated milk product. 

2. Avoid too much salt (sodium):

Learn to enjoy the flavors of unsalted foods i.e food cooked without salt or with only a small amount of added salt (try flavoring foods with herbs, spice and lemon juice).

3.Eat a variety of foods: 

Make sure your daily diet comes from all four groups:

• Fruits and vegetables

• Whole grains and enriched breads cereals & grain products

• Milk cheese yogurt & milk product

• Poultry, fish, meat, egg & beans & peas

 4. Maintain your desirable weight:

Avoid over eating and control it by control eating slowly, take smaller portions and avoid “seconds.” To lose weight eat more fruits, vegetables and whole grain. Eat less fat and sugar, drink less alcohol and increase your physical activity.

5. Eat foods adequate in starch and fiber:

Choose foods that has a good source of fiber and starch such as whole grain breads and cereals, fruits vegetables and beans and peas.

6. Moderate your alcohol intake:  

Alcoholic beverages are high in calories and low in nutrients. Did you know that 12 ounce of regular beer, 5 ounce of wine and 1 ounce of distilled spirits contain about equal amount of alcohol. So cross check the equivalent of one with the other to determined whether you are already in excess.

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