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Adults and Nutrition
Getting to the point of good nutrition
These days there are so many different voices out there telling us what to eat, it's hard to know which one to listen to. There are diets for specific goals, and diets for specific foods. Above the diet planners and silly fads soars the point of it all: people are just looking for an easy way to proper nutrition. Look to MyPyramid. It's the newest and most easy-to-use food guidance system based on the 2005 Dietary Guidelines for Americans.
MyPyramid is a structure that provides structure. Within its walls are six food groups: grains, meat and beans, vegetables, milk, fruits and oils. This new pyramid also includes physical activity, the keystone missing from previous pyramids. The key to mastering the MyPyramid plan is its ability to be customized by age, gender and physical activity level.
Take the fruit group, as a convenient example. The chart below* outlines the amount of fruit a person should consume, measured in cups and based on a 2,000 calorie diet. Simply put, MyPyramid's maxim for this group is "focus on fruit."
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* These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.
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| Women |
19-30 years old |
2 cups |
| 31-50 years old |
1-1½ cups |
| 51+ years old |
1-1½ cups |
| Men |
19-30 years old |
2 cups |
| 31-50 years old |
2 cups |
| 51+ years old |
2 cups |
To make it even easier, one Mott's® apple sauce cup is equivalent to one serving of fruit. Try Mott's Healthy Harvest to get half a cup of fruit with only 50 calories per container. Otherwise, one cup of fruit or 8-oz of 100 percent fruit juice, or half a cup of dried fruit counts as a cup from the fruit group.
So now you know what to eat …but do you know where to find it? Look for MyPyramid messaging and programs in your local grocery store under the heading "Take a Peak…into MyPyramid," or visit www.mypyramid.gov.
The USDA does not endorse any products, services or organizations.
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Apples are packed with nutrition. So are Mott's products! Here is just a short list of the good stuff Mott's products contain.
- Apples are naturally fat-free, cholesterol-free and sodium-free.
- One medium apple provides 3 grams of fiber. Similarly, one serving of Mott's apple sauce provides 1 gram of fiber. For even more fiber, try Mott's Plus Sauce. One container of this cranberry-raspberry fruit fusion contains 3 grams of fiber.
- Many Mott's apple sauces and juices are both excellent sources of vitamin C, providing 20 percent of your recommended daily value. For an extra boost, take note that both Mott's Plus Light and Mott's Plus for Kids' Health contain 100 percent DV of vitamin C.
- Mott's apple sauce contains 2 percent DV of potassium; Mott's apple juice contains 6 percent DV of potassium.
Mott's has two new products aimed at helping you reach your nutrition goals: Mott's Plus Sauce and Mott's Plus Light Juice.
With added fiber, calcium or antioxidants, these unsweetened sauces help keep you at your healthiest. Plus, they have half the sugar and calories of original apple sauce! Available in Pomegranate, Cranberry Raspberry and Harvest Apple varieties.
Try the low-calorie juice beverage with the benefits of added vitamins and minerals like vitamins C, D, and calcium and 50% fewer calories. Available in Apple, Apple Cranberry and Apple Blueberry varieties.
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When it comes to deciding how much physical activity to get each day, the advice can be both confusing and conflicting. As you sort it all out, keep in mind one important rule of thumb: every person is different.
Prior to starting any exercise program, it is recommended that you consult with your physician.
Aim for 60 Minutes Every Day!
The amount of physical activity that's right for you or your child will depend on many factors, including age, sex, weight and diet. Thirty minutes of moderate exercise has long been considered the minimum daily goal for most adults. However, the 2005 Dietary Guidelines Report suggests that adults get at least 60 minutes of moderate exercise (such as brisk walking) every day of the week in order to achieve the maximum health benefits of physical activity.
According to MayoClinic.com, regular exercise may lower your risk of heart disease, stroke, diabetes, high blood pressure and certain types of cancer. It also may help you:
- Develop and maintain healthy bones, muscles and joints
- Reduce falls
- Relieve arthritis pain
- Reduce symptoms of anxiety and depression
- Promote psychological well-being
- Extend life expectancy
Exercising to Lose Weight
When the goal is weight loss or healthy weight management, the amount of exercise you need depends on the amount of calories you consume. To lose weight, you need to burn more calories than you take in.
To get a general idea of how many calories you may burn doing a variety of different physical activities, check out "How much exercise is enough?" on MayoClinic.com.
Tomorrow is a new day
It's never too late to make positive changes in your life. But before you jump in with both feet, here are a few tips to improve your chances of success:
- Don't take it on all at once. Making dramatic changes to your daily routine and taking drastic dieting measures can be both challenging to implement and difficult to maintain. A weight loss strategy based on a series of small manageable steps can help you reach your ultimate weight loss goal.
- It's important to have a goal and a plan to get you there. Plan ahead by having a week's worth of vegetables, whole grains, fruits, low-fat dairy, fish, meat and other healthful foods in your kitchen, around which to plan your menus. Block out time in your schedule for a walk or a workout. And be sure to keep a record of your progress. Keeping a daily food journal can be very helpful, as can a record of your weight loss or a daily exercise log.
- Variety is essential. If you get bored with the same foods or activities, you'll drop them! So consciously build variety into your choices. This is especially important when you try to keep kids on a healthy track. Vary your food choices with the season; strive to eat fruits and vegetables in a rainbow of colors; or try something new altogether. And when you exercise, change your route, alternate your routines or work something new into your day, like commuting to work on your bike. Variety and challenge will keep you interested.
- Be realistic. For example, instead of banning between-meal snacks altogether, replace them with nutritious snacks like apples and peanut butter, fruit smoothies or low-fat popcorn — and try to avoid snacking too close to mealtime.
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