Food Labels at a Glance

Keep this tips in mind when selecting foods that are low in fat, cholesterol, and  sodium, but high in dietary fiber, vitamins, and iron. Your goal should be to consume no more than 30 percent of your calories from fat, but to consume 100 percent  of the daily value for total carbohydrate, dietary fiber, vitamins, and minerals.
     Remember, too, three types of carbohydrates combine to give the total carbohydrates: simple (sugars), complex, and fibrous (dietary fiber). To select a healthy food, consider these factors:

• A large difference between the number of calories and calories from fat
• A low number of total fat grams
• An even lower number of grams of saturated fat
• A low cholesterol value
• A low sodium value
• A high value for total carbohydrates along with a low value for sugars, indicating that the total comprises mostly complex and fibrous carbohydrates
• A 10 percent or more value for vitamins and minerals

The Importance of Reading Food Labels

If you're serious about eating healthfully, you'll have to master an important skill: reading the nutrition labels on food packages.
     You may have noticed food labels look a little different these days. These new food labels have many advantages: First and foremost, they're designed to help consumers compare food products. For example, nutrition information is uniform. Labels must list the same nutrients - those most important  to your health - such as total fat, cholesterol, sodium, and total carbohydrate. Serving sizes have been standardized: Because they're based on the average amount of the food usually eaten at one sitting, you can easily compare the nutritional values of similar products. Another new feature is the Percent Daily Values. These numbers show how these foods fit into a 2,000-calorie-a-day diet.
     Take a look at the food label on the facing page. You can easily spot the new labels with their Nutrition Facts boldly displayed. Serving size is listed first. Incidentally, when you assess calories and nutrients, be honest with yourself. If the serving size indicated on the label of your favorite ice cream is one-half cup, but you usually fill your bowl to the brim, you need to figure your calories based on the amount you actually consume - not just the standard serving size. Notice also that the label provides the total calories and the number of calories from fat.
     The Percent Daily Values appear next. The government has set these values based on current nutrition recommendations, such as the suggested limitation on calories from all sources of fat (Total Fat on the label) to no more than 30 percent of total calories. This recommendation is represented on the lower part of the label by the Less than 65g entry for Total Fat in a 2,000 calorie diet.
     This simply means that in a diet consisting of 2,000 calories, no more than 65 grams (which is equivalent to about 30 percent of total calories) should come from total fat. The 3 grams of fat in the sample food label constitutes about 5 percent  of the maximum of 65 grams allowed for one day. This is a small amount of fat, leaving you plenty of room to consume a variety of foods before reaching the maximum fat consumption for the day.
     This same information is given for cholesterol, sodium, carbohydrate, and protein.
     Percent Daily Values are also supplied for vitamins A and C, calcium, and iron.

Eat More, Be Healthier, and Weigh Less

Eating a high-fiber diet need not be a chore. On the contrary, if you cut your fat intake, you can boost the amount of high-fiber carbohydrates you eat without increasing your calorie intake. The result? Not only will you be healthier and trimmer, but you'll be able to eat a significantly higher volume of food. If it sounds too good to be true, just take a look at the facts:

• One gram of fat contains about nine calories; a gram of carbohydrate only about four (although one gram of alcohol contains seven calories.) Fiber, since it is not digested by the body, contains no calories.
• Fiber fills you up and helps you feel full longer..
• The body tends to use carbohydrates as energy, rather than storing them as fat. Fat, on the other, more easily ends up on your hips and thighs.

     To put it another way, which would you rather have- two tablespoons of olive oil on your salad or a white meat turkey sandwich on whole-wheat bread with lettuce, tomato, onion, and mustard? The former contains 28 grams of fat and 240 calories; the latter about the same number of calories, but only about four grams of fat. Another example: You can have one ounce of potato chips (about 10) if you're willing to consume more than 150 calories and nine grams of fat. Or you can choose one ounce of pretzels (about 10 large twists or 50 stick pretzels) for 110 calories and less than one gram of fat. It's simple: Cut the fat, and you can eat more.

Figuring Fat Intake

Food labels provide the number of grams of total and saturated fat per serving along with the Percent Daily Value (% DV) based on a 2,000-calorie diet. But your caloric intake may be different. Remember, whether  you need to lose weight, gain weight, or just control your present weight, you should still consume no more than 30 percent of your calories from fat. And no more than one-third of this percentage should be from saturated fat.

     Based on your caloric intake, this cart lets you see at a glance how many grams (g) of fat you can consume to stay within the recommendation of 30 percent of total calories. The chart also displays the number of grams of saturated fat (Sat Fat) you should limit yourself to. (Numbers are rounded off.) But remember, these numbers represent maximum amounts; it is desirable to consume less.

Calories                               Fat(g)                              Sat Fat (g)

1,400                                   47                                      16

1,600                                   53                                      18

1,800                                   60                                      20

2,000                                   67                                      22

2,200                                   73                                      24

2,400                                   80                                      27

2,600                                   87                                      29

2,800                                   93                                      31

3,000                                  100                                     33

Increasing Your Fiber Intake

Fiber is a veritable household word these days. It seems every third commercial on television promotes one or another product containing this wonder substance and promises benefits ranging from bowel regularity to weight loss. So what's the scoop on the fiber mystique? Does fiber do what it is supposed to do? What's the best form of fiber? How much should you be getting?
     Fiber, a form of carbohydrate, has a number of health benefits.

• Fiber promotes bowel regularity, which helps prevent hemorrhoids.
• It may reduce the risk of colon and rectal cancers.
• Fiber reduces the risk of diverticulosis, a condition characterized by small pouches (diverticula) on the colon wall, and diverticulitis, inflammation of the diverticula.
• Fiber lowers cholesterol.

          Dietary fiber is found only in plant foods, not in animal products. Since it is not digested, the body absorbs no calories from fiber. Because of this, and because it gives the stomach a feeling of fullness, fiber is an excellent weight-control aid (when consumed in suggested amounts). There are two main types of fiber: insoluble and soluble.

• Insoluble fiber speeds up the movement of food through the intestines and promotes bowel regularity. Cellulose,hemicellulose, and lignin are all types of insoluble fibers. They can be found in foods such as asparagus, peas, kidney and pinto beans, and the wheat bran found in whole-wheat breads and cereals.
• Soluble fibers slow down the movement of food through the intestines. They also appear to be effective at lowering blood cholesterol. Pectin, gum, and mucilage are examples of soluble fibers in the diet. Oat bran is a source of soluble fiber, as a rolled oats, brocolli, brussels sprouts, grapefruit, apples, and pinto and navy beans.

     The typical American takes in 10 to 20 grams of dietary fiber a day. Although there is no RDA for fiber, several groups recommend an intake of 20 to 35 grams of fiber per day. Here are some examples of the amounts of fiber contained in common foods:

         1/2 cup bran cereal                                    10.0 grams

         3 cups popcorn                                            2.8 grams

         1 slice whole-grain bread                              2.7 grams

         1/2 cup whole oats                                       1.6 grams

         1/2 cup brown rice                                       1.3 grams

         1 slice white bread                                        0.8 gram

         1/2 cup white rice                                         0.5 gram

         1 small apple                                                3.8 grams

         1 small pear                                                 2.5 grams

         1/2 cup blackberries                                    3.7 grams

         1/2 grapefruit                                               1.3 grams

         10 grapes                                                     0.4 gram

         1/2 cup kidney beans                                   4.5 grams

         1/2 cup pinto beans                                      3.0 grams

         1/2 cup peas                                                5.2 grams

         1 small potato                                              3.8 grams

         1/2 cup brocolli                                            2.6 grams

         1/2 cup iceburg lettuce                                  0.5 gram

    

     Resist the urge to make up for lost time by boosting your fiber intake to the recommended level overnight. Otherwise, you may be in for an uncomfortable gastric surprise, including gas, bloating, constipation, or diarrhea. Instead, increase your fiber intake gradually, going up to recommended levels over the course of a couple of weeks, even a month, and be sure to increase your fluid intake at the same time.

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Choosing Fresh Fruits and Vegetables

Shopping for produce doesn't have to be a daunting task. With a little bit of knowledge and practice, you can make sure you come home with fresh vegetables and ripe fruits every time. Here are some pointers:

• Look for fruits and vegetables with skins intact. Select items with the fewest dents, bruises, cuts, insect holes, and brown spots. If you can't find an item in good condition, skip it. Choose a frozen version or drop elsewhere.
• Select broccoli that is green and firm. Limp stalks and yellow florets mean the vegetable is past its prime.(A trace of purple on the florets is OK.)
• Choose bell peppers that are firm all over. If they are a bit soft but you plan to use them the day you but them, then go ahead.
• Look for zucchini with deep green, intact, smooth skin. Wrinkling or a green-black color is a sign of age. Many people believe the smaller specimens are more flavorful.
• Select asparagus with heads that are dry and purple, not wet or brown. Asparagus is very tasty no matter what its thickness, but the thicker stalks can sometimes be a bit tough.
• Examine pints of berries for mold. It sometimes hides underneath the plastic wrapper.
• To tell if a cantaloupe is ripe, smell it. If you smell a sweet melon fragrance, it's ripe.
• Press the top end of honeydew melons. They are ripe when the brown circle at the top is tender and yields a bit when you press firmly with your thumb.
• Shake a coconut and listen for its milk sloshing. If you can't hear this sound, pass the coconut by.
• Buy produce in season. Out-of-season fruits and vegetables may be less flavorful - and may also be more expensive.

     Follow these guidelines to ensure that fruits and vegetables are as nutritious when you serve them as when they were harvested:

• Avoid peeling fruits and vegetables whenever possible. The skin contains many nutrients.
• Eat as many raw fruits and vegetables as you can. Nutrients are lost in cooking.
• Grill, stew, broil, saute', bake, and steam vegetables. Avoid boiling, since nutrients are boiled away into the cooking water.
• Scrub vegetables well. Use water (not soap) to remove pesticide residues before eating.

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Why Popeye Eats His Spinach

"An apple a day keeps the doctor away," the old adage goes. The saying may be old, but the information couldn't be more timely. The truth is, new findings are prompting researchers to believe a high intake of fruits and vegetables can reduce the risk of many types of illness - from heart disease to cancer.
     The USDA has launched a campaign called "Five a day for better health," which, as the phrase suggests, encourages consumers to eat a total of at least five servings of fruits and vegetables every day. Here are the main reason for his campaign:

• Whole fruits and vegetables contain high amounts of fiber, a nutrient that helps the digestive system stay regular and lowers cholesterol levels. Fiber can also help prevent or reduce the risk of hemorrhoids, diverticulosis, and colon cancer.
• Fruits and vegetables are excellent sources of vitamins, especially the disease-fighting antioxidants beta-carotene and vitamin C.

     Including a variety of fruits and vegetables in your daily diet ensures that you get adequate amounts of the different types of nutrients and fiber they contain.

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Should You Take Supplements?

Looking at the RDAs for all the different nutrients may seem daunting. You may worry about getting enough of the nutrients you need. Should you take a vitamin or mineral supplement?
     The answer is not clear-cut. Most dietitians and nutritionists advocate getting the bulk of your nutrients from food sources. If you rely on supplements, you may miss out on the other potentially health-enhancing substances in foods. Also, if supplements contain too much of a certain nutrient, they may deplete other nutrient supplies in your body.
     There are few exceptions to these recommendations, however:

• Women of childbearing age and pregnant women are usually advised by their physician to take a supplement containing iron, calcium, and folic acid - all of which the developing fetus needs in large amounts. Women are often advised to continue taking the supplements throughout breast-feeding. (If you are pregnant or breast-feeding, however, you should consult your doctor before taking any vitamin or mineral supplements.)
• There is a growing belief that women should take calcium supplements throughout adolescence and adulthood to prevent osteoporosis.

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Antioxidants: The Answer to Heart Disease?

The antioxidants beta-carotene (a form of Vitamin A) and Vitamin E have made a lot of headlines lately. That's because these nutrients have been found to actually reduce cell damage (oxidation), with some very dramatic results. Here's the lowdown on some of the results from the latest research.

• In a study of 87,245 female nurses 34 to 59 years of age, those who took vitamin E supplements for more than two years had a risk of heart disease that was 34 percent lower than that of women who did not take vitamin E. Women who took the  supplements for less than two years showed no apparent benefit.
• A study of 39,910 male health professionals between 40 and 75 years of age found that the men who took at least 100 IU (international units) of vitamin E per day for at least two years had a risk of developing heart disease that was 37 percent lower than the men who did not take a supplement. Beta-carotene, the study found, lowered the risk of heart disease by 70 percent among smokers and by 40 percent among former smokers.
•  A European study found that high levels of beta carotene in the body were associated with a lower risk of heart attacks. The study authors also concurred with the results of earlier studies linking supplemental vitamin E with lowered heart disease risk. The researchers advocated eating more foods rich in beta-carotene, such as carrots and green, leafy vegetables.
• In contrast, a Finnish study found no decrease in heart disease or cancer risk from supplemental vitamin E and a slight increase in cancer risk from supplemental beta-carotene in smokers, thus highlighting the need for more research before solid supplement recommendations can be made.

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Vitamins and Minerals

The following pages provide a graphic introduction to two vital nutrient groups: vitamins and minerals. These nutrients round out the list of essential nutrients that includes carbohydrate, lipids, and protein. A diet that supplies all of these essential nutrients in appropriate amounts is referred to as an "adequate diet."

     The first two list the vitamins your body craves, some of the effects of deficiency of each, some foods that contain them, and the RDAs for each nutrient. Fat-soluble vitamins dissolve and are stored in fat. If too much of these vitamins is stored in the body, the effects can be harmful to your health. The first four vitamins listed - A, D, E, and K - are fat soluble. The remaining vitamins are water-soluble: vitamins C, B1, B2, B6 and B12, niacin, folacin, biotin, and pantothenic acid.

     While extra amounts of water-soluble vitamins are excreted in the urine, large quantities of vitamin C and some of the B vitamins have been known to produce side effects.
    
     Your body also needs minerals to function properly. The last two tables show RDAs for minerals, food sources of these minerals, and how your body puts them to work. Both the vitamin and mineral table provide the RDAs for all adults, unless otherwise specified (refer to explanatory keys at bottom of charts). The ages given are in years.

Understanding the RDA's

We all have different nutritional needs. Infants require different amounts of nutrients and calories than adolescents. Pregnant or breast-feeding women require different amounts of nutrients than other women, and both groups may require different amounts than men. How then do we know what we as individuals need?

This is where the National Research Council in Washington steps in. This agency reviews the many nutrition studies published every year in order to establish dietary guidelines. It provides these guidelines in the form of the Recommended Dietary Allowance, or RDA.

Eat To Control Your Blood Cholesterol Level

Whether you're among the thousands with a high blood cholesterol level or you just want to make sure your cholesterol level or you just want to make sure your cholesterol level stays low, reducing saturated fat in your diet should be your top priority. A few facts about cholesterol:

• Cholesterol is essential to your body's chemistry. But you don't have to consume any: The body is able to manufacture all the cholesterol it needs.
• All animals produce cholesterol. So foods from animal sources, such as egg yolks, meat, poultry, fish and milk products, contain cholesterol. Plants do not produce cholesterol, so grains, fruits, vegetables, and nuts do not contain cholesterol.
• Heredity determines how much cholesterol the body makes. In other words, some people manufacture more cholesterol than others, depending on their genes. Thus, your neighbor might eat bacon burgers until they come out of his ears and have a low cholesterol level, while you eat nothing but sprouts and nonfat cream cheese and your cholesterol level is dangerously high.
• Your body can adjust somewhat. If you regularly consume foods from animal sources, your body slows down its production of cholesterol. On the other hand, if you eat mostly foods from plant sources, your body manufactures more cholesterol to get the amount it needs. However, saturated fat can disrupt the body's cholesterol balancing mechanism.
• The amount of cholesterol in foods you eat is not the most important "no-no." The amount of saturated fat consumed has the greatest dietary effect on blood cholesterol levels. Total fat intake and total calorie intake are important as well. In fact, if you cut the total amount of fat in your diet, you'll probably also cut your cholesterol intake, since most high-cholesterol foods contain a lot of fat.
• Cholesterol is distributed throughout the body by lipoproteins. Low-density lipoprotein (LDL), often referred to as "bad" cholesterol, carries cholesterol to the cells. The cholesterol that is not used up by the cells can build up on artery walls. This buildup, known as atherosclerosis, may decrease blood flow through the arteries and lead to heart attacks and strokes. High-density lipoprotein (HDL or "good" cholesterol) helps rid the body of cholesterol by carrying it to the liver where it is excreted.
• The ratio of LDL to HDL is what counts. In other words, a high total cholesterol level (LDL plus HDL) may not be so bad if you have a high level of HDL. Likewise, a low total cholesterol may not be as good as it seems if the HDL is very low. Here's the straight scoop: A desirable level of LDL is below 130, and a desirable level of HDL is 35 and above.

Now that you know the technical details, here are the five commandments for a cholesterol-lowering diet:

• Reduce the amount of fat in your diet. No more than 30 percent of your overall calories should come from fat. You can reduce the percentage of fat you consume to ten percent of calories without any adverse health effects. (The exception to this rule is for babies and children, who need a higher amount of fat in their diets to grow properly. Don't give skim or low-fat milk to a child younger than two years of age.)

The Macronutrients

Macronutrients come in three varieties: carbohydrates, proteins, and lipids. The body needs all three of these macronutrients to survive. To thrive, it needs them in the proper amounts. the following sections are a short course on macronutrients - what your body uses them for, where to find them, and how much you need of each.

CARBOHYDRATES

Carbohydrates come in three varieties: simple, complex, and fibrous. All three types contain about four calories per gram. Here's a breakdown:

• Complex carbohydrates, or starches, are found in legumes (dried peas and beans), grains, vegetables, and fruits.
• Fiber is found in whole grains, legumes, vegetables, and fruits.
  
• Simple carbohydrates, or sugars, are found in table sugar, honey, natural fruit sugars, and molasses.

Carbohydrates are the body's principal source of energy. They fuel all bodily functions, including the digestion of other foods. While the other macronutrients can also be converted into energy, carbohydrates are the easiest fuel source for the body to process.
According to the Food Pyramid, more than half of our daily calories should come in the form of carbohydrates. Here's how to get the most nutritional bang for your buck:

• Consume the majority of your carbohydrate calories in the form of whole grains, beans, potatoes, fruits, and vegetables.
  
• Minimize your intake of foods made with white flour and white sugar, such as cake, cookies, and candy.
  
• Eat high-fiber carbohydrates, such as bran cereal,apples, dry beans (kidneys, pintos, and limas), peas, parsnips, and potatoes.
  
  
  
  
  PROTEIN
  
  
  

Protein, like carbohydrates, contains four calories per gram. It performs two essential functions in the body: growth and maintenance of tissues, and formation of infection-fighting antibodies. Protein is found in many foods, primarily those of animal origin. High-protein foods include:

• Meat, Dairy Products, Poultry, Grain products, Fish and shellfish, Dry beans and peas,  Eggs
  

While it's important to eat enough protein (especially during childhood, adolescence, and pregnancy), too much protein can put unnecessary stress on the kidneys. It may also contribute to obesity, heart disease, and possibly certain cancers when the sources of protein consumed are primarily high-fat meat and dairy products.

The recommended dietary allowance (RDA) for protein is 0.8 gram per kilogram (2.2 pounds) of ideal body weight per day. Pregnant and breast-feeding women require an additional 30 and 20 grams, respectively.

LIPIDS

Lipids are a group of fatty substances that include fats, oils, and waxes. They help the body absorb and transport fat-soluble vitamins (A,D,E, and K), act as a ready source of energy, insulate against heat loss, and act as a cushion for many tissues and organs.
The following types of lipids are found in food: triglycerides, hydrogenated or partially hydrogenated fats and oils, cholesterol, and linoleic acid.

Triglycerides: the primary form of fat found in foods. Fat is composed primarily of three types of fatty acids: saturated, polyunsaturated, and monounsaturated. The biggest distinction between saturated and unsaturated fats is that the saturated ones, such as butter or shortening, are solid at room temperature. Vegetable oil (polyunsaturated) is not. Saturated fats are implicated in raising the body's cholesterol level and in clogging the arteries

Saturated fats are found in all animal products, as well as in coconut and palm oils. Polyunsaturated fats make up most of the fats in corn, safflower, sunflower, and soybean oils. Olive and canola oil contain mostly monounsaturated fat. Peanut oil has slightly more monounsaturated than polyunsaturated fat. In general, the less saturated fat an oil contains the more healthful it is.

Hydrogenated or partially hydrogenated fats and oils: lipids processed to prolong shelf life. They are semi solid at room temperature. Hydrogenating a fat or oil creates trans fatty acids, which research has found to be potentially more harmful than saturated fats.
Cholesterol: a white, crystalline substance found in all animal fats and oils.

Linoleic acid: the only "essential" polyunsaturated fatty acid. This means the body cannot synthesize this limit and must obtain it through dietary sources.

It's well known that one step in losing excess body fat is reducing fat intake. One reason is that fat contains nine calories per gram. (Remember, protein and carbohydrate have only four.) Also, the body needs to do minimal processing to store dietary fat as body fat; therefore, it processes and stores fat more readily than protein or carbohydrates. In addition to providing a hefty dose of calories, a high-fat diet is also associated with an increased risk of heart disease and certain types of cancer.

Most nutrition experts believe that no more than 30 percent of the calories you consume in a day should come from fat.

How much is a serving?

Serving size depends on the food. Here's a quick primer. One serving equals:

• 1/2 cup cooked vegetables
• 1/2 cup raw vegetables or 1 cup raw leafy greens
• 1 piece of fruit (such as medium-size apple, orange, or banana)
• 1/2 cup diced fruit, grapes, or berries
• 6 ounces of juice
• 1 slice of bread or 1/2 bagel
• 1/2 cup cooked rice, cereal, grain, or pasta
• 1 ounce of dry cereal
• 1 cupof milk or yogurt
• 1 1/2 ounces of cheese
• 3 1/2 ounces of meat, fish, or chicken
  

According to the USDA, most people need at least the minimum number of servings of foods from each group daily. Body size and activity level may increase the number of servings needed by certain individuals. Young children, need the same variety as adults but may eat smaller servings. The new guidelines are a definite improvement over the old, but two primary problems remain.

First, although we are cautioned against excess intake of fats and sugars, the Food Pyramid still groups steak (a relatively high fat, high cholesterol, low-fiber source of protein) with beans (a low-fat, cholesterol-free, high-fiber source of protein). Cookies, cakes, and pies are grouped with bread. Spinach is grouped with french fries. In short, this guideline graphic doesn't indicate which foods in each food group are highest in nutritional value.
Second, the number of servings of certain foods may not be adequate for everyone. For example, pregnant women need higher amounts of calcium-rich dairy products and high-protein foods.
However, with a little extra knowledge, savvy consumers can use the guidelines as the basis for a diet that meets their nutritional needs, promotes good health, and may reduce the risk of disease. Here are some pointers to get the most out of the guidelines

• Try to select foods that are minimally processed. Many foods lose nutrients during processing. For example, whole-wheat bread and pasta contain more essential nutrients than bread or pasta made with bleached white flour. Likewise, brown rice is better for you than white rice. The closer the food is to its original form, the more nutrients.
• Don't peel fruits and vegetables. When you can, leave the skin on. It contains many vitamins and minerals. Just be sure to wash the skins.
• Ideally, choose fresh or frozen foods. These contain the most nutrients.
• Try not to boil vegetables. Essential nutrients are boiled away into the cooking water. Instead, steam vegetables on the stove or in the microwave with only a few tablespoons of water. If you must boil vegetables, do so in the least amount of water for the shortest time possible to preserve their vitamin and mineral content.
• Don't overcook vegetables. Eat them raw or cook them only until they are tender-crisp.
• Choose the foods within each food group that are lowest in salt, fat, and sugar. Add only minimal amounts of these when preparing food.
• Buy milk in cardboard containers or colored plastic containers rather than translucent ones when possible. Light breaks down some vitamins contained in the milk.

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Dietary Guidelines: The Food Pyramid

Many factors are involved in answering the question "What should I eat?" But one thing is certain - the days of the basic four food groups are long gone. Here are just three of the many reasons for their disappearance from the nutritional landscapes.



First, they weren't specific enough.

Second, no distinction was made in the value of nutrition. In other words, all the food groups were considered equally important. An apple was encouraged with the same emphasis as a steak.

Third, the recommendations did not specify preferences within each food group; for example, ice cream appeared to be as healthful as a glass of skim milk.

The new Dietary Guidelines for Americans created by the U.S. Department of Agriculture (USDA) and the corresponding Food Pyramid. The new recommendations were designed to answer some of the criticisms of the old basic four food groups.The following are the official U.S. Dietary Guidelines:

• Eat a variety of foods.
• Maintain a healthy weight.
• Choose a diet low in fat, saturated fat, and cholesterol.
• Choose a diet with plenty of vegetables, fruits, and grains.
• Use sugars only in moderation.
  
• Use salt and sodium only in moderation.
• If you drink alcoholic beverages, do so in moderation
  

The guidelines illustrates the emphasis each food group should have in our diets. There are now six food groups instead of four. Fats and sugars occupy the smallest space at the top of the Pyramid, since they should be eaten less frequently than other foods. Also, it would be wise to be alert to hidden fats and sugars within other foods.

Nutrition

Many of us received a nutrition education since primary school. We learned about the "four food groups" and were taught to eat moderately from each group every day. We also learned a bit about how our body uses specific vitamins and nutrients: Vitamin A for eyesight, calcium for strong bones and teeth, and so on.

Times have changed.

Researchers now know the foods we eat strongly influence our health: They pave the way for us to have healthy babies, help prevent or promote diseases, may sharpen or weaken our mental acuity, and may even affect our moods. In short, we now know proper nutrition is vitally important to almost every physiological process and function.

These physiological processes may be complicated, but learning what you need to know about nutrition does not need to be. Just read on and I hope you get to learn from the next articles that will be posted here.

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Relevance of Having a healthy body

Welcome here in my site which aims to inform and educate readers about the importance of good health and I offer here some practical tips without all the lofty medical terms or confusing jargon used by doctors. Simply read a section every now and then, when you have a few minutes. But use common sense when you follow the advice and don't try every suggested treatment for a given ailment all at once. Keep in mind too that this is not meant to replace your doctor's advice and treatment. Some symptoms might suggest a serious health problem and warrant a trip to the doctor. I encourage you to discuss any health concerns or questions you may have with your doctor.

It is better to become actively involved and responsible for your own health. Don't think of your physician as being in sole charge of your health. Think of it as a partnership effort in which you have an essential role. Analyze the way you care for your body and resolve to make changes for the better.