Avoid Too Much Fat, Saturated Fat and
Cholesterol in Your Diet.
A high consumption of these three elements
has been associated with
high blood cholesterol levels which in
turn raise the risk of having heart
disease. Genetic background plays a role
in the way we use cholesterol , and other
factors increase the risk of heart disease
(smoking, high blood pressure, obesity), but
a consensus has been reached among
scientists about the wisdom of reducing fat,
saturated fat and
cholesterol in the diet of all
Americans.
Alcoholic beverages are high in calories and
low in nutrients. Alcohol increases the
incidence of serious diseases such as
cirrhosis of the liver and the likelihood of
birth defects. A "moderate" alcohol intake
means no more than 1 glass of wine, 1 bottle
of beer, or 1/2 oz of hard liquor per day.
Your diet should contain adequate Starch and
Fiber
Bulky starches are great "filler-uppers "
with fewer calories than fats and help
maintain a good control of weight. There is
also evidence that a high fiber diet reduces
the risk of
diabetes, heart disease, chronic
constipation, "irritable bowel" and perhaps,
colon cancer.
Sugar and other sweeteners (honey, molasses,
syrups, fructose, etc) provide calories, but
few nutrients to the diet. People with low
calorie needs (those on weight reduction
programs or older people) should be very
careful about eating foods high in
sugar. These include soft drinks, candies,
cakes, and cookies. For all people,
reducing sugar will help prevent the onset
of dental cavities.
Avoid Too Much Salt
Sodium is an element supplied in our diets
by table salt (sodium chloride), as well as
by flavor enhancers, baking soda,
preservatives, canned foods, and many other
foods. In populations where sodium is low,
high blood pressure is rare.
By contrast,
high blood pressure is common in
populations where sodium intake is high. A
low sodium diet helps people lower an
elevated blood pressure. Most Americans
consume an amount of sodium equivalent to 2
1/2 teaspoons of salt per day. This is much
more than the body needs. Unfortunately
much of this is "hidden " as part of a
preservative or flavoring agent added to
processed foods. The challenge is to learn
to cook with less or no salt and to read
labels carefully.
PersonalDiets™
are designed to accomplish
the goals set forth by the recommendations
in this article. Each individual's plan is designed with your
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is developed so you can maintain your
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Let a
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There
are about 40 different nutrients that have to be supplied
continuously by the food we eat. It is impossible to get
them unless your diet includes a large variety of foods. It
may sound obvious, but it is amazing how easily we restrict
the foods we eat to the ones we like best. To eat a variety
of foods is most important when we need to reduce our
caloric intake: when losing weight, or as we age. Since our
caloric needs decrease steadily, the smaller the amount of
food, the less likely it is that our body's nutrient needs
will be met. This is why it is recommended that fat, sugar
and alcohol (all low nutrient foods) be reduced in a weight
loss plan. 