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A person will eat an average of 35 tons of food in his or
her lifetime or 1,500 pounds of food a year.
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Americans collectively consume approximately 900 billion
calories each day.
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Eggs contain the highest quality food protein known. All
parts of an egg are edible including the shell, which has a high calcium
content.
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Vitamin D is unusual because it is the only vitamin that
can be synthesized in the body.
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Eating breakfast regularly will help to keep weight off
because it gets your metabolism going. At breakfast try to include lean
protein, whole grains, fruits and vegetables.
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Fruits and vegetables add color, flavor and texture in
addition to vitamins, minerals and fiber to your meals so aim to make
half your plate filled with fruits and vegetables.
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Add more fruits into your diet by making a habit of adding
fruit to your morning oatmeal, ready-to-eat cereal, yogurt or waffle.
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The average American adult drinks 500 cans of soda every
year. One can of regular soda contains 10 teaspoons of sugar. Try
substituting soda with water that contains lime or lemons for additional
flavor.
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About 90% of Americans eat more sodium than is
recommended. The 2010 Dietary Guidelines recommends Americans consume
2300 mg or less a day. One tsp of salt equals 2300 mg of sodium.
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Most of the sodium we eat comes from processed food and
foods prepared in restaurants. A food is considered low in sodium when
it has 140 mg of sodium or less per serving.
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Fiber is an important nutrient in the diet. Its health
benefits include maintaining normal bowel function, weight management,
diabetes control, fighting heart disease and cancer protection.
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When consuming fiber make sure to drink plenty of water to
prevent constipation.
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Omega-3 fats are healthy fats. The most heart-healthy
omega-3 fats are from oily fish such a salmon, tuna, sardines, mackerel
and herring.
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The American Heart Association recommends eating at least
two (3.5 oz) servings each week of fish especially fatty fish. In
general, a 3.5 oz serving of fatty fish provides about 1 gram of omega-3
fatty acids.
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Trans fats should be limited in the diet because they tend
to raise LDL (bad) cholesterol and lower HDL (good) cholesterol.
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Are you eating the proper portion size? Try using
measuring cups to see how close your portions are to the recommended
serving size. Using smaller plates, bowls and glasses can help keep
portions under control.
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Drinking water is important because it allows our bodies
to regulate temperature, transport nutrients and oxygen to cells and
carry away waste products. For generally healthy people the Dietary
Reference Intakes from the Institute of Medicine recommend a total daily
intake of 13 cups of water for men and 9 cups for women.
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Iron is one of the keys to good health and energy levels,
especially in women. Iron-rich food sources include red meat, chicken,
turkey, pork, fish, kale, spinach, beans, lentils and fortified breads
and cereals. Plant-based sources of iron are more easily absorbed when
eaten with vitamin C-rich foods, so try eating a spinach salad topped
with mandarin orange slices.
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Always eating on the go? Tuck portable, nonperishable
foods in your purse, briefcase or backpack for a healthy snack on the
run. Some suggestions are peanut butter and crackers, granola bars, a
piece of fresh fruit, trail mix and single serve packages of whole grain
cereal or crackers.
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One way to eat healthier while eating out is to split your
order. Share an extra large sandwich or main course with a friend take
half home for another meal.
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Tea has been shown to be a heart healthy beverage. Its
benefits can be attributed to its antioxidants. The flavonoids in both
black and green tea prevent oxidation of LDL-cholesterol, reduce blood
clotting and improve widening of blood vessels in the heart.
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Prebiotics are natural, non-digestible food ingredients
that are linked to promoting the growth of helpful bacteria in your
gut. Some prebiotic foods include bananas, onions, garlic, leeks,
asparagus, artichokes, soybeans and whole-wheat foods.
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Season your meals with fresh herbs and spices. They are
packed with flavor and are antioxidant rich.
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Food Safety is an important aspect of eating healthy.
Wash your hands thoroughly in warm, soapy water for at least 20 seconds
before, after and during food preparation. This is especially important
after handling raw meat or seafood.
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For adequate nutrition recovery after a workout it’s
important to eat a snack or meal within 15-60 minutes following
exercise.