JOE BOYI
HEALTH &IITNESS
heal
Peek Into Nutrition
E
Monounsaturated fat sources: olive,
ating "heart healthy" begins
peanut and canola oils, avocado.
with understanding food
Polyunsaturated fat sources: safflow-
labels. These are required on
er, sesame, soy, corn and sunflower
all packaged food items, and can be
seed oils, nuts and seeds.
useful for corn-
Choose foods with three grams of
paring similar
fat or less for every 100 calories in a
foods.
Start with the serving. Select the food with the low-
est total saturated fat and trans fat.
serving size.
Sodium can raise blood pressure
The amount of
nutrients on the in salt sensitive people. Guidelines
label is based on recommend that sodium intake should
not exceed 2,300 milligrams per day.
a single serving
Low-sodium: 140 milligrams or less
size.
per serving; moderate sodium: 140-
Calories
500 milligrams per serving; higher
measure how
Meryl A.
sodium: greater than 500 milligrams
much energy a
Jackson
per serving.
food provides.
Columnist
Carbohydrates, the body's primary
Weight gain
energy source, should make up 45-
results when
65 percent of a person's daily calorie
more calories are consumed than the
intake. The total carbohydrate amount
body can use. Being overweight or
obese increases the risk for high blood includes fiber, sugar and other forms
of carbohydrate.
pressure, heart disease and diabetes.
Fiber has been shown to help lower
The "% Daily Value" is based on
blood cholesterol, increase feelings of
daily value recommendations for key
fullness and improve bowel regularity.
nutrients, but only for a 2,000-calorie
The recommended
diet. For an estimation
dietary fiber intake is
of daily calorie needs,
Nutrition
Facts
14 grams per 1,000
visit www.mypyra-
Sery ng Size 1 cup (228 g)
calories
consumed.
ServingsPer Container 2
mid.gov.
._
.. .., _ .
.
Select whole grains
Dietary guidelines
Amount Per Serving
Calories from Fat 120
Calories 260
(bread/pasta), fresh
recommend a Total
irmose
fruits,
vegetables,
Fat intake of 20-35
20%
Total Fat 13 g
beans
and legumes
percent of total calo-
Saturated Fat 59 _-
____ ,
"- Frarts Fat 2g
to reach daily fiber
ries each day. Fat in
101,
Cholesterol 30mg
needs. Choose foods
food comes from
iiii,:
Sodium 666ma
10%
Total Carbohydrate 31g
that have at least three
monounsaturated,
0%
Dietary Fiber Og
grams of fiber per
polyunsaturated, satu-
S ugars
serving.
rated and trans fat
Protein 5g
Sugars on the food
in varying amounts.
.
Vitamin C 2%
Vitamin A 4%
iron 4%
•
15%
label include both
Saturated and trans fat Calcium
- Peirceni traity Values are hissed on a 2.000
alone Oat You dal), vali.les iii y be hipor or
added and natural
are the main dietary
loww OoPeaJing on
2.509
2.000
sugars. Sugar con-
factors in raising blood
809
Loss than
65g
Total Fat
25g
sumption should not
cholesterol.
:300ng
300mg
Choesterot Loss than
2,403mg 2,400mg
Leas short
Socitirn
exceed 10-12 tea-
Saturated fat intake
309
Coetary Fiter
28g
spoons (40-48 grams)
should not exceed 7
Cotorit3 Per Vim
per day. Common
Fat 9 • Conoonycrato
percent of total calo-
sweeteners include
ries each day. Sources:
sucrose, high fructose
whole milk, cream,
corn syrup, brown sugar, raw sugar,
ice cream, whole-milk cheeses, butter,
corn sweetener and molasses.
lard, meats, palm kernel and coconut
Protein should make up 10-15
oils.
percent of total caloric intake. Protein
Trans fat intake should not exceed
sources include animal (meat/poultry/
1 percent of total calories each day.
Sources: cookies, crackers, french fries, fish/eggs/dairy) and plants (beans/
legumes/nuts/tofu). Choosing lean
baked goods and foods with partially
cuts of meat, low-fat dairy and plant
hydrogenated oils in the ingredient
sources more often can prevent excess
list.
intake of calories and fat.
Monounsaturated and poly-
The American Heart Association
unsaturated fats can help lower
blood cholesterol and should make
Peek on page B10
up the majority of the fat intake.
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