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                                                        DR. DAN PETERSON

                                                                      1415 SAGE STREET ~ GERING, NEBRASKA 69341 
      Call: 308-436-3491           

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Eating meals together as a family is very important socially and nutritionally.

The purpose of these guideline is to help you be healthier by modifying your dietary and lifestyle choices.  These guidelines are for individuals aged two years and over.


Eat A Variety Of Foods: Nutrients come from a variety of foods.  Don't limit your choices to highly fortified foods or supplements.  No single food can supply all nutrients in the amounts you need.  You can assure a variety in your diet by eating from the Food Guide Pyramid.  


Maintain Healthy Weight: Healthy weight depends on how much of your weight is fat, where the fat is located in your body and whether you have weight-related medical problems.


Choose A Diet Low in Fat, Saturated Fat, and Cholesterol : Only 25%-30% of your daily caloric intake should come from all sources of fat:    (1,200 calories=40 grams; 1,500 calories= 50 grams; 2,000 calories= 76 grams; 2,500 calories= 83 grams; 3,000- 100 grams), ideally from unsaturated fats.* Saturated fat should be less than 10% of calories and cholesterol intake should be no more than 300 milligrams a day.  Polyunsaturated fat should be less than 10% of calories and monounsaturated fats make up the rest of your total fat intake. 


Choose a Diet with Plenty of Vegetables, Fruits, and Grain Products: They provide complex carbohydrates, fiber and nutrients that are low in fat.


Use Sugars in Moderation: It supplies calories but are limited in nutrients


Use Salt and Sodium in Moderation: People with high blood pressure need to limit their sodium intake to 2,500 milligrams a day or 1 1/4 teaspoons of salt a day.


If You Drink Alcoholic Beverages, Do So in MODERATION (or not at all): They supply empty calories but little to no nutrients.  Have no more than two drinks per day.  It has no proven net health benefits, is linked to many health problems and is the cause of many accidents.  Drinking alcohol can lead to addiction.

* (To estimate your desirable fat limit in grams in an easier way, divide your ideal weight in half.  If your ideal weight is 120 pounds, your desirable fat limit is 60 grams of fat)

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PLEASE NOTE: The information contained herein is intended for educational purposes only.  It is not intended and should not be construed as the delivery of dental/medical care and is not a substitute for personal hands on dental/medical attention, diagnosis or treatment.  Persons requiring diagnosis, treatment, or with specific questions are urged to contact your family dental/health care provider for appropriate care.
This site is privately and personally sponsored, funded and supported by Dr. Peterson.  We have no outside funding.
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