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Fat in America by Rufus Coleman
Summer 2002      

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Healthy fast food

Frozen food nutrition

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Shape Up America!
(follow links across top for free information on nutrition and fitness)

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Larry McMurtry’s Dream Job

Fat in America

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Connecting People and Pets


Managing your frozen food intake by understanding those pesky nutrition labels

Frozen dinners and other convenient foods linked to the fast-paced lifestyle are OK, but you need to read the nutrition labels to determine how much energy picture of food labelthey add to your daily total.

  • First, it's important to have a rough understanding of how many calories you need to maintain your weight. On average, most people require about 2,000 calories a day. (For a more accurate idea of your personal caloric needs, go to a free web site sponsored by the U.S. surgeon general.)

  • When reading nutrition facts labels, consider your fat intake. Look for foods that are truly low in fat, containing 5 grams or less per serving. Your total fat intake should be 30 percent or less of your daily caloric intake. For an individual consuming 2,000 calories per day, that translates to 65 grams of fat.

  • Fiber is another consideration. It keeps you from getting hungry so soon and so often. Scientists recommend that you consume 25 to 30 grams per day to maintain optimal health.

  • Also be aware of sodium or salt intake. Diets high in sodium are associated with an increased risk of high blood pressure. You should only consume about 2 to 3 grams a day.

  • What else to look for on a nutrition label? The vitamins and minerals most Americans don't get enough of: Vitamins A and C, iron and calcium. Choose foods that offer these important nutrients.

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