Understanding Nutrition Facts Labels

Food labels give us information, including:

• Serving size: This is the amount of food that is normally eaten at one time, and the amount that nutrition facts are based on.
• Servings per container: This helps you know how many servings to expect from the package if you eat the serving size listed.
• Calories: Monitoring calories can help you maintain a healthy weight. Eating too many calories can lead to weight gain, and eating too few calories can lead to low energy.
• % Daily Value (%DV): This tells how much nutrients like sodium, cholesterol, and sugar are in the food compared to a standard diet for one day. People tend to eat too much sodium, cholesterol, and sugar, so it is helpful to be aware of these specific values.
• You can use food labels to monitor what you are eating overall, or to just focus on certain nutrients. Maybe your doctor has asked you to watch your sodium or saturated fat intake. For more information on the importance of food labels, visit www.fda.gov and search for “nutrition facts label.”

The material provided is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual medical care.

Rice
​
A single grain of rice may be small, but the nutritional benefits of rice are big! Rice is the most popular, well-known grain around the world. In fact, it serves as the main dish for more than half of the world’s population. Here are just a few reasons why you should think about adding this tiny-but-mighty grain to your diet:

• Rice gives our bodies fiber and more than 15 vitamins and minerals. Fiber helps to support digestion. Vitamins and minerals are important to help fight infection, heal wounds, balance hormones, and keep our bones strong.
• Rice is naturally gluten-free, sodium-free, and cholesterol-free.
• Whole grains like brown rice lower the risk of heart disease, diabetes, some cancers, and high blood pressure.
• Having rice as part of a balanced meal can help you feel satisfied for a longer time between meals.

Are you ready to add more rice to your meals? To learn even more about rice grown in the United States, visit www.usarice.com. 

Learn more in this month's edition of Tidbits!

The material provided is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual medical care.

Grains

Oats, farina, and grits are all types of grains. They help you feel full. Grains are separated into two groups called whole grains and refined grains.

Whole grains, like oats, still have the outside parts of the grain, called the kernel. It gives the grain a chewy texture and a nutty flavor. The kernel of the grain has vitamins, minerals, and fiber. Look at the package to see if it is a whole grain.

Refined grains like wheat, farina, and grits have parts of the grain kernel removed so they have a finer texture. Removing the grain kernel also removes some of the vitamins, minerals, and fiber, but they can be added back in by enriching the grains. Look at the package to see if your products are enriched.

At least half of the grains you eat should be whole grains. When you eat refined grains, they should be enriched. Look at the food label to see if they are whole or enriched grains.
​
Your USDA food packages may include whole grains, oats, wheat farina, or corn grits.

Learn more in this month's edition of Tidbits!

​The material provided is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual medical care.

Getting Your Vegetables in Winter
​
Frozen vegetables: Picked when it is ripe and jam-packed with vitamins, the freezing process saves the nutrients so you can get the health benefits all year long. Frozen vegetables can be added to soups and casseroles.

Canned vegetables: Look for reduced-sodium canned vegetables or rinse off regular canned items to reduce your salt intake. Canned vegetables are great to add to casseroles and to use as a tasty side dish.

Root vegetables: Locally grown and stored root vegetables like potatoes, carrots, parsnips, and sweet potatoes are great ways to continue to eat local produce. Vegetables eaten closer to when they were picked also have more vitamins and minerals!

Colorful diets: One way to know you are eating lots of vegetables is if your plate has lots of colors. Meals with red, orange, green, and purple vegetables are a great way to get in lots of variety and flavors!

Learn more in this month's edition of Tidbits!

​The material provided is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual medical care.

Healthy Eating Tips
​
As we grow older, our nutritional needs change. We need fewer calories and different amounts of nutrients. It is important to choose foods that give us what we need. Below are some tips to help you choose healthy food:

• Know what a healthy plate looks like. Go to www.myplate.gov to learn more about what a balanced plate looks like.
• Look for important nutrients. A healthy meal includes lean protein, fruits and vegetables, whole grains, and low-fat dairy. Choose foods that are high in fiber and low in sodium or salt.
• The healthiest foods are whole foods. These are typically found on the perimeter of the grocery store in the produce, meat, and dairy sections.
• Use recommended servings. Eating the right amount of food for your age and body helps you maintain a healthy weight.
  
• Sip on water throughout the day.

Learn more in this month's edition of Tidbits!

​The material provided is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual medical care.

Lentils

Lentils are a dry seed you can eat. Lentils have a nutty, almost earthy flavor. They become tender but firm enough to hold their shape when cooked. Lentils can be added to salads, soups, stews, or served as a side dish.

Lentils are full of protein and can be used as an alternative to meat. They are also high in fiber and have a lot of vitamins and minerals. Lentils help protect your heart and improve cholesterol and blood pressure levels.

Lentils are easy to cook. You don’t need to soak them. Put the lentils in a pot and cover with water. Bring them to a boil and then simmer for 20-30 minutes.

Just ½ cup of cooked lentils has the same amount of protein as a serving of meat. One pound of dry lentils makes about 7 cups of cooked lentils.

Learn more in this month's edition of Tidbits!

​The material provided is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual medical care.

Beans

Beans come in different shapes and sizes and are a healthy addition to your diet. They are low naturally low in saturated fat, cholesterol, and calories. They are a good source of protein, fiber, minerals, and vitamins.

Your USDA food boxes can include dry or canned beans. Dry beans are picked in the field and left to dry out. These need to be cleaned, soaked, and cooked. You can keep dry beans at room temperature for up to a year. Dry beans are a no-salt product. Look on page 2 for how to cook dry beans.

Canned beans are pre-cooked. They need to be drained and rinsed before adding them to your meal. You can eat them cold or cooked.
​
Beans are part of the MyPlate protein group and have similar amounts of protein to meat. Beans can be a great substitute for meat.

​The material provided is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual medical care.

Sodium

Sodium is a part of table salt.  Sodium is a mineral used in food to help preserve, thicken, and enhance the taste of foods. Some foods are high in sodium but don’t taste salty. It is important to read labels to check the sodium content in foods.

Your body needs sodium to keep it running smoothly. But too much sodium in your diet can cause high blood pressure, which can lead to serious health issues. It is important to limit the amount of sodium you eat. The beans and vegetables in your USDA food boxes are low-sodium.
​
To help reduce your sodium intake:
•          Choose unsalted snacks
•          Rinse canned vegetables, beans, and fish before cooking or eating
•          Read food labels
•          Choose no-sodium or low-sodium foods
•          Eat fresh foods

The material provided is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual medical care.

Food Allergies and Food Intolerances
A food allergy happens when your body’s immune system reacts to a food. A food intolerance is when you have a hard time digesting food because your body is sensitive.

Your body will react to a food allergy within minutes. Symptoms can include hives, swelling, or wheezing.

Food intolerances happen hours after eating. These symptoms include bloating, gas, or stomach cramps.

Food Allergies and Safe Practices

• Check food labels—always read labels for ingredients
• Look for other choices—if you are allergic to peanut butter, try sunflower seed butter

​Make it known—let others know you have a food allergy and ask them to be careful cooking and serving you food​

​The material provided is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual medical care.

Summer Fruit
Fresh fruit is the best during the warm summer months because that is when most fruit is in season. Fruit is also cheaper during the summer because there is so much of it ready to eat. There are many fruits to choose from in the summer. Some good choices of summer fruits are strawberries, blueberries, watermelon, peaches, cherries, and plums.

Fruit Salads
Fruit salads are one of the easiest ways to use up your fruit. Cut up any fruit you have on hand and put it into a bowl. Mix with some lemon or lime juice, and you have a quick and easy fruit salad.

Smoothies
Another easy way to use fruit is to incorporate it into a smoothie. Use milk, water, or ice as a base. Add your fresh or frozen fruit to a blender. It makes a perfect cool drink for a warm summer day.

The material provided is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual medical care.