Good Nutrition Continued ..........

Eat a variety of foods Foods vary in the amount and type of nutrients they contain. So, when planning meals, it is important that you select foods from each of the major food groups.

The major food groups include:

Choose foods low in cholesterol and fat
Cholesterol is a fatty substance made by your body and found in some foods. It is the main ingredient of the fatty deposits that are found in the coronary arteries when coronary artery disease develops. The higher the cholesterol level in your blood, the greater the chance that this disease will develop and progress quickly. If you have coronary artery disease, it is important to be aware of your cholesterol levels.

To help lower cholesterol and fat:

Cut back on foods high in cholesterol.
These foods include meat, whole-milk dairy products, egg yolks, and butter.

Look at the type and amount of fat in your diet.
Fats also affect blood cholesterol levels. Two main types of fat are found in the foods we eat. They are saturated and unsaturated fats.

Saturated fats -- These fats raise blood cholesterol levels. Saturated fats tend to be solid at room temperature and are found in animal and some vegetable products (examples are meat, egg yolks, cocoa butter, butter, ice cream, coconut oil, and palm oil).

Watch for products that contain the word "hydrogenated" on the package label. Hydrogenation is a process used to harden liquid vegetable oils from a good unsaturated fat to a bad saturated fat. Eating foods that have hydrogenated fats as part of the ingredients can raise cholesterol levels.

Unsaturated fats -- These fats do not have as great an effect on raising blood cholesterol levels. They are generally liquid at room temperature (an oil) and come from vegetable or plant sources. They may be used in limited amounts.

There are two types of unsaturated fats: polyunsaturated fats (corn, sunflower, cottonseed, sesame, and soybean oils) and monounsaturated fats (olive, canola, and peanut oils).

Reduce sodium in your diet
You may be eating much more sodium than you need. Eating too much sodium may cause you to retain fluids in your body and increase your blood pressure. Cutting down on sodium means:

• Reduce your use of table and seasoning salts. As a tasty substitute, try combinations of herbs and spices. Check with your physician or dietitian before using any commercial salt substitutes.
• Use fewer processed foods. Sodium is not only used to add flavor, it is also used to preserve food. In fact, as a rule, the more processed (further from its natural state) a food is, the higher the sodium content. Examples of processed foods are prepackaged convenience foods, such as canned and instant soups, canned meats, frozen dinners, and "quick cook" boxed mixes for potatoes, rice, or pasta.

Maintain a desirable weightYour body takes in calories when you eat and uses calories when you are active. If more calories are consumed (eaten) than spent, the excess is stored mainly as fat. Even if you take in just a few too many calories over a long time, it can lead to a gradual increase in weight. The more you weigh, the harder your heart must work to carry and nourish the excess weight. To lose weight, you need to take in fewer calories than you use.

• Look at your present eating habits. Identify one or two areas that can be improved. It is better to start slowly than to try to change your whole eating pattern overnight.
• Cut down on foods high in cholesterol and saturated fats. These foods are high in calories. Eating fewer of these foods can help you make major strides in maintaining a lower-calorie, healthful diet.
• Beware of fad diets. Weight losses of more than one or two pounds a week can do more harm than good. Many people try these quick-loss diets only to find that, in spite of all of their efforts, they gain the weight back quickly once they return to their old eating habits.
• Weight management should be permanent and gradual. Set realistic short- and long-term goals for yourself. It may be difficult at first, but just remember that your weight loss is well worth it in terms of improving your health and general well-being.
• If you need assistance in planning or maintaining a weight-loss program, talk to your doctor or dietitian.

Follow a regular exercise programYour heart is a muscle. Just like the muscles of your arms and legs, it needs regular exercise to make it strong and work its best. To get good results, exercise must be:

• Regular -- at least three times per week
• Aerobic -- involve the large muscle groups and be repetitive (such as walking, swimming, rowing)
• Safe -- ask your doctor what type and amount of exercise is right for you, before you begin an exercise program

In a short time, you may feel and see the benefits of a regular exercise program. These include a positive effect on cholesterol levels, weight management, diabetes control, and stress management.

Cut back on sugar
Eating too much sugar and sweets can lead to tooth decay and weight gain. Choose foods that add more nutritional value to your overall diet. These include choices from the major food groups

Eat more foods high in starch and fiber

Starchy foods are also known as complex carbohydrates. These foods are great sources of energy and nutrients. Most starches are found in the grains and cereals food group.

Certain foods -- such as whole grains, brans, fruits, and vegetables -- are rich in fiber. A high-fiber diet may help to reduce blood cholesterol and regulate bowel function.

Adult guide to proper eating

Making healthy food choices can be both easy and fun. All you have to do is select those foods listed under CHOOSE and cut down on those foods listed under LIMIT. These listings have been separated according to the major food groups in order to make it easier for you to look up particular foods.

Meat group

Supplies: Protein, iron, niacin (B3), and thiamine (B1)

Choose: Skinless chicken and turkey. Lean cuts of beef, veal, lamb, pork, and ham (no more than three servings per week). Egg whites or egg substitutes. All freshwater fish and ocean seafood. Natural peanut butter (1 Tbs = 1 serving or 1 oz of meat).

Limit: Duck and goose. Fatty meats, organ meats, and meats that have been deep fried. Egg yolks (no more than three per week). Processed meats, like most frankfurters, cold cuts, and sausage (unless special low-fat brands-less than 3 g of fat/oz). Cashews and macadamia nuts.

Milk group

Supplies: Calcium, riboflavin (B2), and protein

Choose: Low-fat or fat-free milk products, such as low-fat or fat-free milk, cottage cheese, and yogurt.

Limit: Whole milk products, such as regular milk, chocolate milk, eggnog, ice cream, and most cheeses. Creams, including sour cream, cream cheese, and coffee cream.

Grain and cereal group

Supplies: Carbohydrates, thiamine, iron, niacin, and fiber (in whole-grain products)

Choose: Whole-grain or enriched breads, rolls, and cereals. Pasta, rice, barley, and potatoes. Dried beans and legumes.

Limit: Egg-rich breads, butter-crust breads. Commercially baked products. Granola, stuffing mixes.

Fruit and vegetable group

Supplies: Vitamins A and C, fiber

Choose: Any fresh, frozen, or dried fruit. Fruit juices or vegetables not listed under LIMIT.

Limit: Deep-fried, breaded, or creamed vegetables. Processed or canned fruits and vegetables. Coconut.

Fat and oil group

Supplies: Fat-soluble vitamins A and E

Choose: Margarines (when the first ingredient listed is a liquid vegetable oil). Unsaturated liquid vegetable oils, like safflower, sunflower, corn, sesame, soybean, cottonseed, olive, canola, and peanut. Salad dressings made with any of the acceptable oils listed.

Limit: Saturated fats, such as butter, shortening, and lard. Margarines, when the first ingredient listed is a hydrogenated oil. Coconut, palm, and palm-kernel oils, as well as products made with these oils. Salad dressings made with cream, whole milk, butter milk, sour cream, or high-fat yogurt. Cashews and macadamia nuts.

Snacks and desserts

Supplies: Calories

Choose: Fruit-flavored gelatin. Hard candy, jam, jelly, and honey. Homemade dessert products prepared with ingredients found in the CHOOSE section. Plain popcorn. Fat-free frozen desserts and fat-free baked goods.

Limit: Chocolate. Fried snack foods, like potato chips and corn chips. Most commercially baked dessert products and commercial microwave popcorn.

As you can see, there are many types of foods you can choose from.
Remember to include a variety of foods in your daily meal plan.