Eating and drinking habits have been implicated in six of the ten leading causes of death heart disease cancer, atherosclerosis, diabetes chronic liver disease as well in several potentially disabling disorders, such as osteoporosis. The experts were asked: if they could provide the perfect diet, what would it be? Here is what they advise:
Lighten Up On Fat:
Most of the experts say that total fat intake should be 25% of calories or less, and some would aim for 20% or less.
Saturated Fat:
The experts recommend restricting saturated fat found principally in meat, butter, cream and other animal products to seven percent of total calories. To accomplish that, people should eat only three ounce servings of red meat per week.
Cholesterol:
The cholesterol from foods such as eggs and shrimp has less impact on heart disease than does saturated fat, which the liver turns into cholesterol in the blood, where it can clog the arteries and cause a heart attack. But the experts recommend limiting cholesterol to 300 milligrams a day, a little more than the amount in one egg yolk.
Vitamins and Minerals:
The essentials iron deficiency can lead to anemia. The experts believe most people can enough iron through diet alone. Meat, poultry and fish provide iron and boost its absorption from sources like beans, grains and green leafy vegetables. However, supplements may be necessary for people with above average needs, such as women with excessive menstrual bleeding, or those who are pregnant or lactating.
Chronic low calcium intake is almost certainly connected to osteoporosis, severe bone loss that affects millions and accounts for at least 1.5 million fractures a year. Many of the people most vulnerable to osteoporosis, especially women, are getting far less calcium than they need.
Sugar Salt, Coffee and Alcohol:
These favorites have been implicated in a wide range of ills, but the experts say they do not deserve such a shady reputation.
Sugar has long been accused of causing diabetes, depression, obesity, hyperactivity and even criminal behavior.
Salt can pose problems for the millions of people blood pressure. There is no proof that drinking coffee increases the risk of heart disease. You probably do not need to skip coffee breaks.
Half of the surveyed experts believe there is strong evidence for the health benefits of moderate alcohol intake; virtually none recommends that people start drinking to reduce heart disease risk.
Weight in Perspective:
Extra pounds can increase the risk of hypertension, diabetes and other disorders. The expert’s points out that people who carry extra weight around the waist confront greater risks than those who bulge at the hips and thighs.
Plan Ahead:
Balance your diet over the course of a week. You need not, for example, deprive yourself of eggs for Sunday brunch if you plan no more high cholesterol meals for the week.
Do not keep a calculator by your plate. It is worthwhile to check food labels to keep a loose tally of the nutrients you are getting, but do not overdo it.
Lighten Up On Fat:
Most of the experts say that total fat intake should be 25% of calories or less, and some would aim for 20% or less.
Saturated Fat:
The experts recommend restricting saturated fat found principally in meat, butter, cream and other animal products to seven percent of total calories. To accomplish that, people should eat only three ounce servings of red meat per week.
Cholesterol:
The cholesterol from foods such as eggs and shrimp has less impact on heart disease than does saturated fat, which the liver turns into cholesterol in the blood, where it can clog the arteries and cause a heart attack. But the experts recommend limiting cholesterol to 300 milligrams a day, a little more than the amount in one egg yolk.
Vitamins and Minerals:
The essentials iron deficiency can lead to anemia. The experts believe most people can enough iron through diet alone. Meat, poultry and fish provide iron and boost its absorption from sources like beans, grains and green leafy vegetables. However, supplements may be necessary for people with above average needs, such as women with excessive menstrual bleeding, or those who are pregnant or lactating.
Chronic low calcium intake is almost certainly connected to osteoporosis, severe bone loss that affects millions and accounts for at least 1.5 million fractures a year. Many of the people most vulnerable to osteoporosis, especially women, are getting far less calcium than they need.
Sugar Salt, Coffee and Alcohol:
These favorites have been implicated in a wide range of ills, but the experts say they do not deserve such a shady reputation.
Sugar has long been accused of causing diabetes, depression, obesity, hyperactivity and even criminal behavior.
Salt can pose problems for the millions of people blood pressure. There is no proof that drinking coffee increases the risk of heart disease. You probably do not need to skip coffee breaks.
Half of the surveyed experts believe there is strong evidence for the health benefits of moderate alcohol intake; virtually none recommends that people start drinking to reduce heart disease risk.
Weight in Perspective:
Extra pounds can increase the risk of hypertension, diabetes and other disorders. The expert’s points out that people who carry extra weight around the waist confront greater risks than those who bulge at the hips and thighs.
Plan Ahead:
Balance your diet over the course of a week. You need not, for example, deprive yourself of eggs for Sunday brunch if you plan no more high cholesterol meals for the week.
Do not keep a calculator by your plate. It is worthwhile to check food labels to keep a loose tally of the nutrients you are getting, but do not overdo it.
0 comments:
Post a Comment