Brandaaceh NEWS 27-11-2014
Eat a Variety of Foods
Eat a Variety of Foods
Foods
contain combinations of nutrients and other healthful substances. No single
food can supply all nutrients in the amounts you need. For example, oranges
provide vitamin C but no vitamin B12; cheese provides vitamin B12 but no
vitamin C. To make sure you get all of the nutrients and other substances
needed for health, choose the recommended number of daily servings from each of
the five major food groups: grains, vegetables, fruits, milk, meat and beans.
Vegetarian
Diets and Nutritional Requirements
Some
Americans eat vegetarian diets for reasons of culture, belief, or health. Most
vegetarians eat milk products and eggs, and as a group, these
lacto-ovo-vegetarians enjoy excellent health. You can get enough protein from a
vegetarian diet as long as the variety and amounts of foods consumed are
adequate. Meat, fish, and poultry are major contributors of iron, zinc, and B
vitamins in most American diets, and vegetarians should pay special attention
to getting these nutrients from vegetarian sources.
Vegans eat
only food of plant origin. Because animal products are the only sources of
vitamin B12, vegans must supplement their diets with a source of this vitamin.
In addition, vegan diets, particularly those of children, require care to
insure adequacy of vitamin D and calcium, which most Americans obtain from milk
products.
Maintain a
Healthy Weight
It is
important for people of all ages to maintain a healthy weight. People who are
overweight increase their risk for high blood pressure, heart disease, diabetes,
breathing problems, and other illnesses. To maintain a healthy body weight,
people must balance the amount of calories in the foods and drinks they consume
with the amount of calories the body uses. Physical activity is an important
way to use food energy. Extreme thinness is also unhealthy. People who eat very
little or diet excessively may not get the calories and other nutrients they
need for good health.
Aerobic
exercise, such as walking, running, swimming, inline skating, and playing
soccer, burns fat and calories. Try to do 30 minutes or more of moderate
physical activity on most—preferably all—days of the week.
To Decrease
Calorie Intake
Eat a
variety of foods that are low in calories but high in nutrients—check the
Nutrition Facts Label on the foods you eat.
Eat less
fat and fewer high-fat foods.
Eat smaller
portions and limit second helpings of foods high in fat and calories.
Eat more
vegetables and fruits without fats and sugars added in preparation or at the
table.
Eat pasta,
rice, breads, and cereals without fats and sugars added in preparation or at
the table.
Eat less
sugar and fewer sweets like candy, cookies, cakes, and soda.
Eat Plenty
of Grains, Vegetables, and Fruits
Grain
products, vegetables, and fruits are key parts of a varied diet. They are
emphasized in this guideline because they provide vitamins, minerals, complex
carbohydrates (starch and dietary fiber), and other substances that are
important for good health. They are also generally low in fat, depending on how
they are prepared and what is added to them at the table.
Fiber
Fiber is
found only in plant foods like whole-grain breads and cereals, beans and peas,
and other vegetables and fruits. Because there are different types of fiber in
foods, choose a variety of foods daily. Eating a variety of fiber-containing
plant foods is important for bowel function, can reduce symptoms of chronic
constipation, and hemorrhoids, and may lower the risk for heart disease and
some cancers.
Choose a
Diet Low in Fat, Saturated Fat, and Cholesterol
Some
dietary fat is needed for good health. Fats supply energy and essential fatty
acids and promote absorption of the fat-soluble vitamins A, D, E, and K. More
Americans are now eating less fat, saturated fat, and cholesterol containing
goods than in the recent past. Still, many people continue to eat high-fat
diets. This guideline emphasizes the continued importance of choosing a diet
with less total fat, saturated fat, and cholesterol.
Avoid
High-Fat Foods
Some foods
and food groups are higher in fat than others. Fats and oils, and some types of
desserts and snack foods that contain fat provide calories but few other
nutrients. Many foods in the milk group and in the meat and beans group (which
includes eggs and nuts, as well as meat, poultry, and fish) are also high in
fat, as are some processed foods in the grain group.
Fat,
whether from plant or animal sources, contains more than twice the number of
calories of an equal amount of carbohydrate or protein. Choose a diet that
provides no more than 30 percent of total calories from fat. The upper limit on
the grams of fat in your diet will depend on the calories you need. Cutting
back on fat can help you consume fewer calories. For example, at 2,000 calories
per day, the suggested upper limit of calories from fat is about 600 calories
(65 grams of fat x 9 calories per gram = about 600 calories).
Maximum
Total Fat Intake at Different Calorie Levels
Calories
·
1,600
·
2,200
2,800
Total fat
(grams)
·
53
·
73
·
93
Saturated
fat—Fats contain both saturated and unsaturated (monounsaturated and
polyunsaturated) fatty acids. Saturated fat raises blood cholesterol more than
other forms of fat. Reducing saturated fat to less than 10 percent of calories
will help you lower your blood cholesterol level. The fats from meat, milk, and
milk products are the main sources of saturated fats in most diets. Many bakery
products are also sources of saturated fats. Vegetable oils supply smaller
amounts of saturated fat.
Monounsaturated
and polyunsaturated fat—Olive and canola oils are particularly high in
monounsaturated fats; most other vegetable oils, nuts, and high-fat fish are
good sources of polyunsaturated fats. Both kinds of unsaturated fats reduce
blood cholesterol when they replace saturated fats in the diet. Remember that
the total fat in the diet should be consumed at a moderate level—that is no
more than 30 percent of calories. Monounsaturated and polyunsaturated fat
sources should replace saturated fats within this limit.
Partially
hydrogenated vegetable oils, such as those used in many margarines and
shortenings, contain a particular form of unsaturated fat known as trans-fatty
acids that may raise blood cholesterol levels, although not as much as saturated
fat.
Choose a
Low Cholesterol Diet
The body
makes the cholesterol it requires. In addition, cholesterol is obtained from
food. Dietary cholesterol comes from animal sources such as egg yolks, meat
(especially organ meats such as liver), poultry, fish, and higher-fat milk
products. Many of these foods are also high in saturated fats. Choosing foods
with less cholesterol and saturated fat will help lower your blood-pressure and
blood-cholesterol levels.
Avoid Too
Much Sugar
Sugars are
simple carbohydrates. Dietary carbohydrates also include starch and fiber,
which are complex carbohydrates. During digestion all carbohydrates except
fiber break down into sugars. Sugars and starches occur naturally in many foods
that supply other nutrients. Examples of these foods include milk, fruits, some
vegetables, breads, cereals, beans, and grains. Some sugars are used as natural
preservatives, thickeners, and baking aids in food. The body cannot tell the
difference between naturally occurring and added sugars because they are
identical chemically.
Because
maintaining a nutritious diet and a healthy weight is very important, sugars
should be used in moderation by most healthy people and sparingly by people
with low-calorie needs.
Avoid Too Much Sodium
Sodium
occurs naturally in foods, usually in small amounts. One form of sodium is
sodium chloride, commonly known as table salt. In the body, sodium plays an
essential role in regulation of fluids and blood pressure. Most evidence
suggests that many people at risk for high blood pressure reduce their chances
of developing this condition by consuming less salt or sodium. Some questions
remain, partly because other factors may interact with sodium to affect blood
pressure.
Article from factmonster
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Health