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Here is a brief guide for making healthy food choices using the USDA's food guide. Healthy choices from each of the food groups, in appropriate amounts, will help you have a balanced diet. For a personalized food and activity tracker, see the interactive website: www.ChooseMyPlate.gov.
Limit fats and oils, including those used in cooking. When you do use fats, choose oils that are liquid at room temperature (unsaturated fats), such as canola oil and olive oil. Avoid hydrogenated oils (trans fat) and foods that contain them. Choose margarines that have no trans fat and come in a soft tub or squeeze bottle.
Limit sweets and high-fat snacks. Most of these foods are high in fat and sugar and should be limited to occasional use. Choose fruit instead of sweets as often as you can.
Other Works Consulted
U.S. Department of Health and Human Services, U.S.
Department of Agriculture (2010). Dietary Guidelines for Americans, 2010, 7th ed. Washington, DC: U.S. Government Printing
Office. Also available online:
January 25, 2013
Kathleen Romito, MD - Family Medicine & Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
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