Nutrition Guidelines

Eat a balanced diet. The key to good nutrition is a varied diet that includes every kind of nutrient.

Include fiber. Dietary fiber consists of cellulose and other complex carbohydrates that cannot be absorbed by the body. It passes out of the body as waste. Fiber moves food along through the stomach and intestines, thus helping to prevent constipation. Many experts believe that it also helps reduce the risk of such rectal and intestinal disorders as hemorrhoids, and, possibly, cancers of the colon and rectum. Good sources of fiber include whole-grain breads and cereals, beans and peas, vegetables, and fruit.

Limit your intake of saturated fats and cholesterol. Usually health experts recommend a diet that is low in saturated fats and cholesterol, a waxy substance found in many animal foods. Consumption of saturated fats and cholesterol raises the level of cholesterol in a person's blood. A high level of blood cholesterol increases the risk of heart disease. Animal products are the source of most saturated fats and all dietary cholesterol. To reduce the intake of saturated fats and cholesterol, health experts suggest choosing lean meats, fish, poultry with the skin removed, and low-fat dairy products. They also advise using fats and oils sparingly.

Limit your intake of sodium and sugar. A diet that includes a great deal of sodium may increase the risk of high blood pressure. Sodium is found in many foods, including canned vegetables, frozen dinners, pickles, processed cheeses, table salt, and such snack foods as pretzels, potato chips, and nuts. One way to reduce sodium intake is to use herbs and other seasonings instead of salt in cooking and at the table.

Another way is to select fresh foods rather than canned or frozen foods. Foods that contain a lot of sugar are often high in calories and fat but low in minerals, proteins, and vitamins. Nutritionists sometimes call them "empty calorie" foods, because they may make a person feel full but provide few nutrients. In addition, sugar that remains in and around the teeth contributes to tooth decay. Foods that have a large amount of sugar include candies, pastries, many breakfast cereals, and sweetened canned fruits. In place of sugary foods, nutritionists advise people to snack on such foods as fresh fruits and vegetables. They also recommend that people drink unsweetened fruit and vegetable juices instead of soft drinks.

Beware of alcohol. Alcoholic beverages supply calories, but they provide almost no nutrients. In addition, alcohol is a powerful drug, and habitual drinking can lead to many health problems.

Don't overeat. When a person consumes more calories than are needed, the body stores most of the excess calories as fat. This can result in obesity. An obese person has too much body fat for good health. Obesity increases the risk of such diseases as adult-type diabetes, stroke, high blood pressure, gall bladder disease, heart disease, and certain cancers. The pressure of excess weight often worsens health problems, such as osteoarthritis and lower back pain.

Store and cook foods properly to retain their nutritional value. Many fresh foods should be kept in the refrigerator. They should be washed thoroughly and eaten as soon as possible. Frozen foods must be stored in a freezer. Foods in cans or jars do not need to be refrigerated until after they have been opened.

Vegetables should be cooked quickly and in as little water as possible so that vitamins are not lost in the water. Cooking meats and other animal foods by such methods as broiling, stir-frying, braising, or poaching results in food that is tasty but free of added fat and extra calories. Microwave cooking enables one to cook or reheat food quickly and keep nutrient values high.

Be cautious about food myths and misinformation. Often ideas about foods become popular, but they are not necessarily correct. For example, some people believe that if they take a vitamin pill every day they can eat whatever they choose. But, in fact, people who rely on vitamin pills may not get the amount of calories, minerals, or proteins that they need. Another common, but incorrect, idea is that such starchy foods as potatoes are fattening. In fact, starches provide fewer calories than do such fats as butter or margarine. However, when starches are combined with fats, the combination is high in calories. There is no evidence that gelatin strengthens fingernails, that fish is a brain food, or that celery is a nerve tonic. Eggs with brown shells are not more nutritious than white-shelled eggs. It is best to use caution and common sense when faced with claims about food products.

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Date: 2015-12-17; view: 745