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6. This section helps you calculate your daily allowance of various fats, sodium, carbohydrates, and fiber for both a 2,000- and a 2,500-calorie-per-day diet.

7. The number of calories in 1 gram of fat (9), carbohydrate (4), and protein (4) are listed here.

8. The federal government has approved the use of certain health claims on packaged foods. Examples include:

• A diet low in fat and rich in fruits and vegetables may reduce your risk of some cancers.

• A diet rich in fruits, vegetables, and grains may reduce the risk of heart disease.

• A low intake of calcium is one risk factor for osteoporosis.

9. Terms such as “low,” “high,” and “free” on food labels must meet strict definitions. For example, a food described as “very low sodium” must have no more than 35 milligrams of sodium for every 50 grams of food.

Shared family meals serve up benefits

Eating together as a family improves communication, promotes a strong family bond, and gives children a secure sense of belonging. Shared meals also save money.

Vitamins and Minerals

This table describes the health benefits of the most important vitamins and minerals and some of the foods that contain these nutrients. Vitamins are divided into two categories—fat-soluble and water-soluble. Fat-soluble vitamins are found in fats and oils in foods and are stored in body fat. Water-soluble vitamins dissolve in water and mix easily in the blood. Your body stores only small amounts of water-soluble vitamins (the excess is eliminated in urine). Some vitamins are antioxidants, which protect against damage to cells by free radicals (molecules formed by normal cell processes). Antioxidants can help protect against disease and aging. The best way to get the vitamins and minerals your body needs is to eat a varied diet rich in low-fat, high-fiber vegetables, fruits, legumes, and whole grains; fish; and low-fat dairy products, poultry, and meats.

Exercise

Physical activity plays a crucial role in health. Regular exercise protects against the most common disorders—including heart disease, stroke, high blood pressure, obesity, type 2 diabetes, osteoporosis, colon cancer, and depression—and can help you live longer. Still, more than 60 percent of adults in the US fail to get the minimum recommended amount of exercise: half an hour to an hour of moderate activity such as brisk walking on most days of the week. You don’t have to do it all at one time: break up the time into 10- or 15-minute sessions scattered throughout the day. The activity you engage in doesn’t have to be strenuous to provide health benefits, especially if you have been inactive for some time. Of course, the more vigorous the activity, the more you will get out of it, but what is most important is becoming more active.

The Benefits of Exercise

If exercise were packaged in a pill, it would be the No. 1 prescribed medication in the US—and Americans would be much healthier. Even a small increase in your physical activity can substantially reduce your health risks, especially if you have been inactive. More activity—or activity that is more vigorous—will pay even bigger rewards. In addition, regular exercise provides the following health advantages:

• Lowers your risk of premature death.

• Reduces your risk of heart disease, high blood pressure, diabetes, and some cancers.

• Makes your heart pump more efficiently.

• Fights depression and anxiety.

• Improves strength, flexibility, and balance.

• Helps you maintain a healthy weight.

• Tones your muscles.

• Helps control your appetite.

• Keeps your mind sharp.

• Makes you look better.

• Boosts your self-confidence.

Fit Exercise Into Your Life

When you look at your busy life, a lot of things seem more important than exercise: your job, chauffeuring your kids to various activities, managing your household, or taking care of aging parents. And a lack of time may not be the only factor. Having too little money or social support—even bad weather—can all conspire against your best intentions to exercise.