Food and nutrition.pdf

22 Diet and Healthno more than 10 percent from saturated fats.Risk for heart disease is increased among people with elevated bloodcholesterol levels. It is important to get your blood cholesterol checkedregularly. If blood cholesterol is above 5.2 mmol/L, follow the advice ofhealth professionals about diet and if necessary medication.Fat, whether from plant or animal sources, contains more than twicethe number of calories as an equal amount of carbohydrate or protein.Each gram of fat contains 9 calories. Some foods and food groups arehigher in fat than others. This guideline emphasizes the continuedimportance of choosing a diet with less total fat, saturated fat, andcholesterol.Choose a Diet·with Plenty of Vegetables, Fruits and Grain ProductsFoods that provide complex carbohydrates, dietary fibre, and othercomponents are linked to good health, mainly by lowering the fat contentin the diet. This guideline is consistent with the scientific evidence thatsupports the health benefits of diets with more complex carbohydrates anda variety of fibre-rich foods. Most of the calories in your diet should comefrom grain products, fruits and vegetables.These include bread, cereals,pasta, rice and potatoes. Dry beans are included in the meat group but canalso count as servings of vegetables. Plant foods are generally low in fats,depending on how they are prepared and what is added to them. Fibre isfound only in plant foods. Eating a variety of fibre-containing foods isimportant for proper bowel function and can reduce the risk of chronicconstipation, diverticular disease, heart disease and some cancers.Use Sugars in ModerationSugars include all simple carbohydrates, such as sucrose, glucose andlactose, and foods containing them such as candies, honey, and chocolate.Sugars and foods containing them in large amounts supply energybut are limited in nutrients. Furthermore, sugars and starches, which breakdown in the mouth, can contribute to tooth decay. The importance offluoride and dental hygiene in the prevention of tooth decay is alsostressed.Sugar substitutes do not provide significant calories and may be usedto reduce calorie intake. However, foods containing sugar substitutes maynot always be lower in calories than similar products that do contain sugar.Unless you reduce the total calories you eat, the use of sugar substituteswill not cause you to lose weight.Use Salt and Sodium in ModerationSodium plays an essential role in regulating fluids and blood pressure.