Encyclopedia Of Foods

Chapter 1: Optimizing Health 15Society, the American Dietetic Association, the AmericanAcademy of Pediatrics, the American Society for ClinicalNutrition, and the National Institutes of Health met in1999 to review scientific evidence and to identify practicesthat are effective against major diseases. The dietary recommendationsthat these groups have in common include:• Total fat: no more than 30% of calories• Saturated fat: less than 10% of calories• Monounsaturated fat: no more than 15% of calories• Polyunsaturated fat: no more than 15% of calories• Cholesterol: no more than 300 milligrams daily• Carbohydrates: 55% or more of calories• Salt (sodium chloride): less than 6 grams daily (4 gramsof sodium)These recommendations can be achieved by following theDietary Guidelines for Americans (page 9) and by using theFood Guide Pyramid (page 11).Mayo ClinicHealthy Weight PyramidTHE BOTTOM LINE: OPTIMIZING HEALTHThe message is clear. Nutrition experts agree that when youlower the total fat, saturated fat, and added sugar in yourdiet and increase the vitamins, minerals, and fiber by eatingmore fruits, vegetables, and grains, you can improve yourquality of life and help prevent many of the diseases that arethe leading causes of death. Now that you know the goalsand guidelines for healthful eating, we will provide youwith the nutrition and food selection knowledge you needto put those guidelines into practice.Chapter 2 explains the nutrients we all need, the rolesthey play in promoting health, the best food sources forthese nutrients, and how your nutritional needs changethroughout your life. Chapter 3 describes how your risk forserious illnesses is influenced by your diet. Chapters 4 and5 help you learn to use the Food Guide Pyramid to choosethe most nutritious foods, and they give you guidanceabout planning and preparing healthful, appetizing meals.California PyramidMonthlyRed MeatSweetsAsian PyramidA few times per monthRed MeatSweetsMediterraneanPyramidWeeklyOptional DailyEggs and PoultryFish &Shellfishor DairyA few times per weekEggsPoultryFishDailyVegetable OilsCheese and YogurtFruitsLegumes,Nuts &SeedsVegetablesDailyWine inmoderationFruitsOlive Oil (variable amounts)Beans,Legumesand NutsVegetablesRice, Rice Products, Noodles, Breads,Millet, Corn & Other GrainsPhysical ActivityBreads, Pasta, Rice, Couscous,Polenta, Bulgar, Other Grainsand PotatoesPhysical Activity