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. Expert Hair Color/Cutting/Yuko/Extensions by appointment only. 1 1(1,1110 SAME 6652 Telegraph (at Maple) Bloomfield (248) 626-3700 SAVE $200 $799vE •It % D- Aily Reg. $999.99 Go-Go Ultra-X -- Hurry Offer ends 1/15/2008 .:. APR FINANC: NO ur.:;:i June '08 with your Sears card' 'When you use a qualifying Sears card if paid in full within 6 months and account is kept in good standing. 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