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Show New guidelines stress j r do's, not the don'ts The content of the newest edition of the Dietary Guidelines for Americans hasn't changed dramatically, dramati-cally, but the new advice is more specific and less prohibitive. Issued by the federal government late in 1990, the new guidelines are easier to understand and use, adds Mary Helen Gunkler, registered dietitian and staff nutritionist for Total cereal. Variety remains the key to a healthy diet, according to the guidelines, which were last issued in 1985. The 1990 version outlines the specifics of a properly balanced and varied diet These are the new recommendations for daily eating: Six to 1 1 servings of grain productsbreads, cereals, pasta and rice. If this seems like a lot, consider con-sider that one serving equals a slice of bread or one-half cup of cereal, cooked rice or pasta. Whole-grain products, such as whole wheat Total cereal, are the best choices. Three to five vegetable servings. serv-ings. For a serving, choose one-half cup of vegetables or one cup of leafy green vegetables. A salad can easily contribute two or more servings. Two or four servings of fruit. One fruit serving would be a medium-size fresh orange or apple, one-half cup of diced fruit or 34 cup juice. Two to three servings of dairy products. Examples of a serving include in-clude one cup of milk or yogurt or one and one-half ounces of cheese. Two to three servings of meat, poultry, fish, beans, eggs or nuts. A serving from this group is equal to three ounces cooked lean meat, fish or poultry. Dry beans or peas can be substituted for meat occasionally. The wide range of suggested servings ser-vings takes into account the varying nutrient needs of people. For example, exam-ple, pregnant and nursing women as well as growing adolescents need more nutrients and calories than most adults. Seniors and people who get limited amounts of exercise j may need to stay on the lower end I of the range to avoid excess calories. The recommendations also ad- i vise choosing foods low in overall fat, saturated fat and cholesterol; eating lots of fruits, vegetables and grain products; reducing the intake of sodium and using alcoholic beverages only in moderation. |