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| [Image: smart choices]Smart Choices: Healthier Eating With DASH The Dietary Approaches to Studying Hypertension (DASH) eating plan is based on 2,000 calories a day. Use the DASH Eating Plan for a healthy heart. (PDF Format Only) |
| [Image: measurement conversions]Smart Choices: Measurement Conversions This chart helps you convert ounces to teaspoons, teaspoons to tablespoons, cups to pints or quarts, etc. (PDF Format Only) |
| [Image: food lists]Smart Choices: Food Lists Use this food list as a guide to plan for a variety of fruits, vegetables, whole grains, dairy products and meat and beans. (PDF Format Only) |
| [Image: thrifty choices]Smart Choices: Don't Waste a Dollar A list of foods that cost a dollar or less in Louisiana in 2007. (PDF Format Only) |
| [Image: thrifty food rules]Smart Choices: Thrifty Food Rules Follow these rules to be a smart shopper. (PDF Format Only) |
| [Image: fruit]Smart Choices: Fruit - Two Will Do Adults need at least 2 cups of fruit daily. Use these tips to get more fruit in your diet. (PDF Format Only) |
| [Image: microwaving]Smart Choices: General Microwaving Tips Follow these guidelines to fix it fast. (PDF Format Only) |
| [Image: is it done yet]Smart Choices: Is it done yet? Use this chart of USDA's recommended safe minimum internal terperatures to prepare your foods safely. (PDF Format Only) |
| [Image: buying guide]Smart Choices: Buying and Storage Guide for Fresh Foods When foods don't have a label, it's difficult to figure out how much to buy. Use this buying guide as a reference. Use the storage guide for keeping the foods you buy fresh and safe. Save money by managing your refrigerator and pantry. (PDF Format Only) |
| [Image: feeding young children]Smart Choices: Feeding Young Children Ages 2-5 Help your child learn good eating habits that will last a lifetime. (PDF Format Only) |
| [Image: smart choices]Smart Choices: Serving Size Tasty ways to increase your fruit and vegetable intake. (PDF Format Only) |
| [Image: healthy pregnancy]Smart Choices: Go for a Healthy Pregnancy Pregnancy is a very special event leading to a new life. The care and feeding of your baby begins the moment he or she is conceived. An unborn baby totally depends on you for everything. The best way to care for your developing baby is to care for yourself. (PDF Format Only) |
| [Image: dietary guidelines]Smart Choices: Finding Your Way to a Healthier You The science-based advice of the Dietary Guidelines for Americans in this booklet highlights how to: (1) make smart choices from every food group, (2) find your balance between food and physical activity and (3) get the most nutrition out of your calories. (PDF Format Only) |
| [Image: lunch box]Smart Choices: Get Packing…Tips for a Healthy Lunch Box Use these suggestions to include foods from at least three food groups in your child's lunch. (PDF Format Only) |
| [Image: healthier eating]Smart Choices: Healthier Eating - Getting Where You Need to Be The Dietary Guidelines for Americans recommends these food groups within MyPyramid as a good source of important nutrients that help provide the foundation for a healthy diet. Information provided by 3-A-Day and the American Dairy Association. (PDF Format Only) |
| [Image: Bone Up on Dairy]Smart Choices: Bone Up on Dairy to Reduce Risk of Osteoporosis Tips to incorporate dairy foods into your family's diet. Information provided by 3-A-Day and the American Dairy Association. (PDF Format Only) |
| [Image: Add Nuts to Your Diet]Smart Choices: Ways to Add Nuts to Your Diet Use these suggestions to add nuts to your breakfast, snacks, lunch, dinner and desserts. (PDF Format Only) |
| [Image: smart choices]Smart Choices: What counts as an ounce of meat and beans? Examples of 1, 2, 3 and 4 ounces of meat or bean equivalents. (PDF Format Only) |
| [Image: smart choices]Smart Choices: Meat Alternatives Meat alternatives are good sources of protein at reasonable prices. This publication includes information on beans, eggs, nuts, textured vegetable protein and tofu. (PDF Format Only) |
| [Image: smart choices]Smart Choices: Low-fat Cooking Tips for Meat Follow these tips for cooking meats. (PDF Format Only) |
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| [Image: smart choices]Smart Choices: Selecting Low-fat Protein Foods Follow these tips for selecting healthy meat and low-fat protein foods. (PDF Format Only) |
| Smart Choices: Make Smart Choices While Shopping Use these tips to shop for heart-healthy foods. (PDF Format Only) |
| Smart Choices: Keeping Food Safe Safety tips for the microwave, defrosting foods, refrigerator, food for picnics and eating at a restaurant. (PDF Format Only) |
| Smart Choices: My Food Safety Pyramid Food safety tips for fruit, vegetables, dairy, meat, poultry, fish and eggs. (PDF Format Only) |
| Smart Choices: Fruit and Vegetable Label Make sure it's 100% fruit juice. Check the label! (PDF Format Only) |
| Smart Choices: Cooking Fruits and Vegetables Tips on how to get the most out of your vegetables when cooking. (PDF Format Only) |
| Smart Choices: You Are A Role Model Eat your fruits and vegetables fact sheet. (PDF Format Online) |
| Smart Choices: Feed Your Bones How much calcium do you need? Use these tips to get more calcium in your diet. (PDF Format Only) |
| Smart Choices: Osteoporosis What does osteoporosis look like? (PDF Format Only) |
| Smart Choices: Whole Grains What is whole white wheat? How much is an ounce of whole grains? What's the difference betweeen whole grains and enriched grains? Find these answers and more. (PDF Format Only) |
| Smart Choices: Getting Started with DASH It’s easy to adopt the DASH (Dietary Approaches to Studying Hypertension) eating plan. Here are some ways to get started. (PDF Format Only) |
| Smart Choices: Tips on How to Prepare Lower-Salt and Lower-Fat Meals Use these tips to make foods tasty without using extra salt or fat. (PDF Format Only) |
| Smart Choices: Reduce Salt and Sodium in Your Diet Use these tips for reducing sodium in your diet. (PDF Format Only) |
| Smart Choices: Healthy Heart The key to keeping a healthy heart is to eat right and exercise. This publication contains tips for doing both, as well as more heart-y hints. (PDF Format Only) |
| Smart Choices: Walking Walking briskly can be a great exercise. You don’t have to worry too much about injuries, and walking can fit into almost any schedule. Sample 12-week walking program included. (PDF Format Only) |
| Smart Choices: Select Flavorful, Lower-fat Foods from the Meat Group Learn about flavorful, healthful alternatives to fried and high-fat meats. Includes suggested meat substitutes. (PDF Format Only) |
| Smart Choices: Menu Planner Sample meal planner for a family of 5 for 1 week. (PDF Format Only) |
| Smart Choices: My Pyramid 2,000-Calorie Worksheet for Adults Food tips and goals for a 2,000-calorie diet. (PDF Format Only) |
| Smart Choices: MyPyramid - Steps to a Healthier You (Adult) Find your balance between food and physical activity. Know your limits on fats, sugars and salt. (PDF Format Only) |
| Smart Choices: A Recipe for Good Health (Adults) Information on 2005 Dietary Guidelines and exercise hints. (PDF Format Only) |
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| Smart Choices: What do you know about bones? Why do we need bones? How can bones be strong enough to carry your weight, yet light enough not to slow you down? (PDF Format Only) |
| Smart Choices: Fruit - Make That Two a Day Use this activity sheet to help you get two cups of fruit a day. (PDF Format Only) |
| Smart Choices: Chow Down on a Safe and Delicious Hamburger Whether you eat ground meat in a hamburger or in other dishes such as meat loaf or a casserole, follow the ground beef food safety rules in this fact sheet. (PDF Format Only) |
| Smart Choices: Make Your Lunch Safe Food safety tips for packing a safe lunch. Activity sheet also included. (PDF Format Only) |
| Smart Choices: What is a Whole Grain? Check out the many ways you can eat whole grains for breakfast, lunch, dinner and snacks. (PDF Format Only) |
| Smart Choices: Eating on the Go Tips to pack a “sack” breakfast or snack that you can grab and go. (PDF Format Only) |
| Smart Choices: Take Good Care of Your Heart Use these tips to exercise and eat right so your heart keeps beating to the MAX! (PDF Format Only) |
| Smart Choices: Nutrition Facts Label Tips on how to use the nutrition facts label to eat a healthy breakfast. (PDF Format Only) |
| Smart Choices: Shopping the Cereal Aisle It can be quite an adventure to shop the cereal aisle! With a little know-how, you can discover cereals that are high in fiber, nutrients and phytochemicals. (PDF Format Only) |
| Smart Choices: The Nifty Thrifty MyPyramid Use the sample shopping list to help you make thrifty choices. (PDF Format Only) |
| Smart Choices: Need/Have/Purchase Worksheet My Grocery List: Use with Food Intake Pattern, Smart Choices Cards, Food List, Buying Guide and Menu Planner. (PDF Format Only) |
| Smart Choices: Nutrients in Fruits and Vegetables Compared with people who consume a diet with only small amounts of fruits and vegetables, those who include more of these foods are less likely to have a risk of chronic diseases. (PDF Format Only) |
| Smart Choices: The Calcium Connection Calcium is the most important mineral in your body. It is important during growing years for bone growth. As we get older, it helps keep our bones strong. Use these tips to get three cups of milk or the equivalent in your diet daily. (PDF Format Only) |
| Smart Choices: Meal Planning Guide Choose foods from each food group every day when planning your meals. Use the sample grocery planning list to help you make thrifty food choices. (PDF Format Only) |
| Smart Choices: Wake Up to a Healthy Start People who eat breakfast think better, feel peppier, have better attitudes toward school or work and miss fewer days. (PDF Format Only) |
| Smart Choices: Scout Out Healthy Fast Foods Eating on the go can be a challenge if you're trying to make smart choices. This fact sheet provides information to help you find healthier fast foods or snacks, including tips on foods to eat more often, foods to avoid and snacks you can take along. It also stresses reading the nutrition information label when selecting snacks. (PDF Format Only) |
| Smart Choices: Managing Your Food Dollars Have you ever had a month when you ran out of food money? Careful planning and shopping can help you buy more food with the dollars you have to spend. Use these tips so you and your family can get the nutrition you need to be healthy. (PDF Format Only) |
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