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McKesson Clinical Reference Systems: Women's Health Advisor 2002.2
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The Healthy Diet
For a healthy diet you need to eat a wide variety of foods
in moderate-sized portions that give your body the nutrients
and energy it needs. You also need to limit foods in your
diet that can be harmful to your body.
The Foods to Limit
Some foods contain very little nutritional value or have
ingredients that can cause disease. Eating healthy doesn't
mean giving up all sweets, salt, and snacks. It means
eating such foods in moderation. The foods and food
ingredients you need to limit include fat, cholesterol,
sodium, alcohol, and sugar.
Eating foods high in cholesterol and saturated fat can cause
atherosclerosis (narrowing of blood vessels from buildup of
fatty deposits). This is critical for everyone but
especially important if you have a family history of high
cholesterol levels or diabetes. Atherosclerosis can lead to
heart disease and strokes. Cholesterol is a substance found
in animal products such as meat, eggs, dairy products, and
baked goods made with eggs and milk. Vegetables do not
contain cholesterol.
Of the various types of fats, saturated fats are the least
healthy. They tend to increase the level of cholesterol in
your blood. In fact, the amount of saturated fat in food is
at least as important as the amount of cholesterol. Foods
labeled "No Cholesterol" sometimes contain high saturated
fat. Saturated fats are generally solid at room
temperature. Foods that contain saturated fat include
butter, cheese, some margarines, shortening, tropical oils
such as coconut and palm oil, and the fats in meat and
poultry skin.
To reduce the saturated fat in your diet, limit the amount
of butter and margarine you eat. Drink nonfat or low-fat
milk instead of whole milk. Choose lean cuts of meat and
take the skin off poultry before you cook or eat it. If you
use cooking oil, avoid peanut oil. Better oils to use are
sunflower, canola, soy, or olive oil. Try not to eat foods
containing tropical oils such as palm or coconut oil.
Sodium, one of the ingredients in table salt, can contribute
to high blood pressure if it is eaten in excess. Sodium is
found in many foods, not just in table salt. Fast foods
usually contain high amounts of sodium. An average healthy
person should have at least 500 mg (milligrams) of sodium a
day but no more than 2400 mg a day. Read the labels on food
packaging to check how much sodium is in the food. As a
general guide, "low sodium" means each serving contains less
than 140 mg of sodium. "Moderate sodium" is 140 to 400 mg
per serving. "High sodium" is more than 400 mg of sodium
per serving. Also, taste food before you add salt to it at
the table. Try adding other spices or herbs to the foods
you cook and eat instead of salt.
The following chart shows the amounts of sodium in various
foods:
Approximate
Food mg of Sodium
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Big Mac or Whopper 1000
Bread (2 slices) 200 to 600
Cheese, cheddar (1.5 oz) 300
Fruit (1) 2 to 5
Milk (1 cup) 120
1 teaspoon of salt 2100
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Excess alcohol consumption can lead to weight gain, liver
disease, brain damage, and other disorders. Women should
probably have no more than 1 drink a day. A drink equals
about 5 ounces of wine, 1 can of beer, or 1 ounce of
distilled spirits.
Sugar and foods that contain a lot of sugar supply a large
number of calories but very little nutrition. Sugar also
may cause tooth decay.
The Foods You Need
A healthy diet depends on eating a variety of foods. If you
eat a variety of foods you are more likely to get all the
necessary nutrients. Your diet should contain the following
nutrients:
- Proteins
Proteins form the basic structure of body tissue and
organs. The body uses proteins for growth and repair of
cells. Proteins are found in eggs, milk, cheese, tofu,
nuts, meat, fish, poultry, dried beans, split peas, and
lentils. About 15% of your daily calories should come
from protein.
- Carbohydrates
Carbohydrates are the body's main source of energy.
Carbohydrates are found in potatoes, bread, cereals,
grains, pasta, milk, yogurt, vegetables, and fruit. They
should make up at least half of your daily calories.
- Fats
Fats provide energy and are used for growth and repair of
tissues. They are found in olives, nuts, cheese, meat,
fish, poultry, butter, vegetable oils, avocados, and
mayonnaise. Saturated fats are less healthy than
polyunsaturated and monounsaturated fats. Saturated fats
are found mostly in butter, margarine, meat, cheese,
poultry with skin, tropical oils, and whole-milk dairy
products. Monounsaturated fats are found in olive oil,
canola oil, peanut oil, and avocados. Polyunsaturated
fats are found in fish and some vegetable oils.
Fats should contribute no more than 30% of your daily
calories. Only 10% of the fat you eat should be
saturated fat. There are 9 calories in a gram of fat.
So, to calculate the maximum grams of fat you should eat
each day, use these formulas:
- Multiply the maximum number of calories you should
eat in a day by 0.30 (30%) to calculate the maximum
number of calories you should get from fat.
Number of calories a day x 0.30 = Number of calories
from fat in a day
- Divide the daily number of calories from fat (the
answer from the calculation above) by 9 to find the
maximum number of grams of fat you should eat each
day.
Number of calories from fat / 9 = Number of fat grams
a day
For example, if you need 1800 calories per day, no
more than 30% of those calories should come from fat:
1800 x 0.30 = 540 calories from fat. Divide 540 by 9
to find out the maximum number of grams of fat you
should consume each day: 540/9 = 60 grams of fat.
- Fiber
Fiber is found in plants and is not digested by the body.
There are 2 forms of fiber, soluble and insoluble.
Insoluble fiber provides what is called bulk. It is used
by the large intestine to help remove waste in bowel
movements. Soluble fiber can slow glucose absorption and
help lower your cholesterol levels. Both types of fiber
are an important part of your diet.
Usually both types of fiber are contained in foods. Many
food labels do not tell you the amounts of each type of
fiber contained in the food. What is most important is
that you get 20 to 35 grams of fiber a day. Lack of
fiber in your diet can worsen intestinal problems, such
as constipation, and can lead to more serious problems in
the future. Sources of insoluble fiber are whole grains
such as wheat and rye, flax seeds, rice, and vegetables.
Sources of soluble fiber are citrus fruits, oatmeal, and
beans.
- Vitamins and Minerals
Vitamins are important nutrients that help to regulate
metabolism and help the brain, nerves, muscles, skin, and
bones function properly. The major vitamins are A, B, C,
D, E, K, B-12, and seven B complex vitamins. Minerals
are necessary in very small amounts for the body to
function properly. For example, calcium is necessary for
healthy teeth and bones, and zinc and magnesium are
needed to control cell metabolism. Iron is important for
healthy blood and many chemical reactions in your body.
Vitamins and minerals are found in nearly all foods,
which is all the more reason to eat a variety of healthy
foods. Some foods, such as cereal, are often fortified
or enriched with vitamins and minerals to make them even
more nutritious.
- Water
Water is necessary to replace the fluid your body loses
every day when you breathe, go to the bathroom, and
sweat. You should drink 6 to 8 glasses of water or other
liquids (including soups and other beverages) every day.
Caffeinated beverages are not a wise choice because
caffeine is a diuretic and causes your body to lose water
and become dehydrated.
You can use the following chart as a guideline for choosing
the types and amounts of foods you eat in a day. Remember
that carbohydrates (grains, fruits, vegetables) should make
up at least half of your daily calories and variety is
important. The chart is based on a calorie range of 1600 to
2800 calories, depending on your individual needs. Some
people, especially athletes, may need more than the servings
listed below.
Number of Examples of
Food Group servings serving size
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Meat, poultry, 2 to 3 2 to 3 oz of lean meat,
fish, dried 1 egg, 1/2 cup cooked
beans, eggs beans
Grains 6 to 11 1 slice of bread,
1/2 cup pasta or rice,
1 oz of cereal
Fruits 2 to 4 1 fruit, 3/4 cup fruit
juice
Vegetables 3 to 5 1/2 cup nonleafy
vegetable, 1 cup leafy
vegetable
Milk, cheese, 2 to 3 1 cup milk or yogurt,
yogurt 1 to 2 oz cheese
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Meat versus Vegetarian Diet
Meat, including poultry and fish, is a very nutrient-rich
food. Meat is one of the best sources of iron and protein.
However, most people get much more protein than they need.
You should limit the amount of meat you eat, but you do not
have to eliminate meat altogether. Choose lean cuts of meat
and try to use the meat as a side dish rather than a main
course. You can include meat in a casserole or stew, using
the meat as a flavoring for the main dish without overeating
the meat portion.
It is possible to have a healthy diet without eating meat.
Vegetarians do have to be careful to make sure they get
enough iron and protein, however.
Guidelines for Eating Healthfully
For best nutrition, choose foods containing high-fiber,
complex carbohydrates and monounsaturated or polyunsaturated
fats instead of refined, low-fiber carbohydrates and
saturated fats.
Learn more about nutrition and healthy living. Read the
ingredients on all packaged and canned foods you buy. Some
contain more fat, sodium, sugar, and preservatives than you
expect.
In addition:
- Bake or broil food instead of frying it.
- Don't eat more than 4 egg yolks a week. Egg whites are
healthy because they are mainly protein. Egg yolks hold
all of the fat and cholesterol that is in the egg.
- Have a green leafy salad at least once a day. (Leaf
lettuces and spinach are much more nutritious than
iceberg lettuce.) Use oily dressings sparingly on the
salads or try low-fat or nonfat dressings or vinegar.
- Eat fresh foods instead of canned foods.
- Eat more whole-grain products.
- Eat raw vegetables or cook them only slightly. Steam or
microwave vegetables rather than fry them.
- Limit the amount of red meat you eat; eat more fish.
- Remove the skin from poultry before cooking or eating it.
- Limit fat, cholesterol, sugar, alcohol, salt, and
caffeine in your diet.
- Avoid prepared foods and frozen dinners as much as
possible.
- Limit dining at fast-food restaurants. If you do dine
there, leave off the bacon, cheese, sour cream,
mayonnaise, and fatty salad dressings. Order broiled
instead of fried items and be very aware of portion
sizes.
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