Crackers Toolkit

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D Hacked Mod Data Unlimited Gold. Doodle Army 2 Hack apk Mini Militia Mod Apk Free Download For Android. Lucky Patcher apk no Root Required For Android Free Download Full VersionHow To Hack Gmail Account in 2. Older Adult Health Facts Choose Carbohydrates Wisely. Back to Toolkit Table of Contents. Choose Carbohydrates Wisely. Foods containing carbohydrates are part of a healthful diet because they provide dietary fiber, sugars, and starches that help the body function well. The sugars and starches in foods supply energy to the body in the form of glucose, which is used to fuel your brain and nervous system. A fiber rich diet has many benefits. For example, it helps protect against heart disease and promotes regularity. Constipation that affects many older adults may be caused by certain medications or too low a fluid intake. Your best carbohydrate containing foods are nutrient packed foods in several of the basic food groups fruits, vegetables, grains, and milk and milk products. Choosing these foods within your calorie requirements each day may help your heart stay healthy and reduce the risk of chronic disease. Its important to choose carbohydrates wisely. Sugars can be naturally present in foods such as the fructose in fruit or the lactose in milk. Sugars are also added to food during processing or preparation, such as high fructose corn syrup in sweetened beverages. Foods with added sugar are often high in calories and low in nutrientsand that combination doesnthelp your body. Added sugars are those added to foods during processing or preparation such as high fructose corn syrup in sweetened beverages or baked products, honey, sugar, or molasses. HERES WHAT YOU NEED TO KNOW Choose fiber rich fruits, vegetables, and whole grains often. Focus on fruits Eat a variety of fruits. Make the most of your choicesfresh, frozen, canned, or dried, rather than fruit juice. Vary your vegetables Eat more dark green vegetables such as broccoli, kale, and other dark leafy greens. Try more orange vegetables, such as carrots, sweet potatoes, pumpkin, and winter squash. Legumessuch as dry beans and peasare especially rich in dietary fiber and should be consumed several times per week. Make at least half your grains whole Eat at least 3 ounce equivalents of whole grain products daily. Examples of whole grains are whole grain cereals, breads, crackers, and pasta. Other examples are brown and wild rice. One slice 1 ounce of whole grain bread, 12 cup cooked brown rice, and 12 cup of cooked oatmeal together are equivalent to 3 ounces of whole grains. If you eat a 1,6. If you eat a 2,0. Many packaged foods have fiber information on the front of the package. For example, the package might say excellent source of fiber, rich in fiber, or. The Nutrition Facts label will list the amount of dietary fiber in a serving and the percent Daily Value DV. Look at the DV column5 DV or less is low in dietary fiber, and 2. DV or more is high. Check the product name and ingredient list. For many, but not all whole grain food products, the words whole or whole grain may appear before the name e. But, because whole grain foods cannot necessarily be identified by their color or name brown bread, 9 grain bread, hearty grains bread, mixed grain bread, etc. The whole grain should be the first ingredient listed. The following are some examples of how whole grains could be listed. How much dietary fiber do I need The recommended dietary fiber intake is 1. For example, if youre a sedentary older woman who needs 1,6. You could meet this goal by eating 12 cup stewed prunes 3. English muffin 4. If youre a sedentary older man who needs 2,0. You could meet this goal by eating 1 cup raspberries 8 grams and a whole wheat English muffin 4. What foods contain dietary fiber and how much do they contain Here are some examples. Grams of fiber. Daily Value. Daily Value. 12 cup ready to eat 1. Daily Value. 12 cup cooked lentils. Daily Value. 1 medium baked sweet potato with skin. Daily Value. 1 small raw pear. Daily Value. 12 cup mixed vegetables. Daily Value. 1 medium baked potato with skin. Daily Value. 12 cup stewed prunes. Daily Value. 1 medium raw orange. Daily Value. 12 cup cooked broccoli. Daily Value. Daily Values DV listed in this column are based on the food amounts listed in the table. The DV for dietary fiber is 2. Choose and prepare foods and beverages with little added sugars or caloric sweeteners. The Nutrition Facts label says how many grams of sugar the food contains, but does not list added sugars separately. The amount listed includes sugars that are naturally present in foods such as fructose in fruit or lactose in milk and sugars added to the food during processing or preparation. Added sugars, also known as caloric sweeteners, provide calories but few or no essential nutrients. So, the more foods with added sugars you eat, the more difficult it becomes to get the nutrients you need without eating too many calories and gaining weight. How do I know how much sugar is in a food On packaged foods, look on the ingredient list, where the ingredients are listed in order of amount by weight from most to least. Foods that have added sugars as one of the first few ingredients may be high in total sugars. Check the Nutrition Facts label to determine the amount of sugars per serving. The amount listed includes sugars that are naturally occurring such as fructose in fruit and sugars added to the food during processing or preparation. Use these conversion factors to visualize the total amount of sugar natural and added in one serving of a food item 4 grams of sugar 1 teaspoon 1. Other names for added sugars in an ingredient list include brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high fructose corn syrup, honey, invert corn syrup, invert sugar, lactose, maltose, malt syrup, molasses, maple syrup, raw sugar, sucrose, and syrup. Below is an example of an ingredient list for a fruit yogurt High Fructose Corn Syrup is highlighted. INGREDIENTS CULTURED GRADE A REDUCED FAT. MILK, APPLES, HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG. NATURAL FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND LACIDOPHILUS. CULTURES. Also, check the front of food products packaging for guidance. Sometimes the label will say. Foods from restaurants, convenience stores, or other food stores may also have added sugar. The foods that contribute the most added sugar to diets of Americans are regular soft drinks sugars and candy cakes, cookies, and pies fruit drinks, such as fruit punch milk products, such as ice cream, sweetened yogurt, and sweetened milk and sweetened grains, such as cinnamon toast and honey nut waffles. For more information on sugar, look in the chapters in the Dietary Guidelines for Americans, 2. Appendix A has healthy eating plans that provide information about how much added sugar you may be able to include in your diet. Sample Nutrition Facts Label Content Below. Nutrition Facts. Serving Size, 1 cup 2. Servings Per Container, 2. Amount Per Serving. Calories from Fat, 1. Total Fat, 1. 2 grams 1. Daily Value. Saturated Fat, 3 grams1. Daily Value. Trans Fat, 3 grams. Cholesterol, 3. 0 milligrams 1. Daily Value. Sodium 4. Daily Value. Potassium 7. Daily Value. Total Carbohydrate, 3. Daily Value. Dietary Fiber, 0 grams 0 Daily Value. Sugars, 5 grams. Protein, 5 grams. Vitamin A 4 Daily Value. Vitamin C 2 Daily Value. Calcium 2. 0 Daily Value. Iron 4 Daily Value. Percent Daily Values are based on a 2,0. Your Daily Values may be higher or lower depending on your calorie needs. Calories 2,0. 00. Total fat, Less than 6. Saturated fat, Less than 2.