Choose fats wisely for good health.
To decrease their risk of elevated LDL cholesterol, most Americans need to decrease
their intakes of saturated fat and trans fat, and many need to decrease their dietary
intake of cholesterol. Saturated fat consumption should be kept as low as possible.
Dietary intake of saturated fat is much higher than that of Trans fat and cholesterol.
Trans fatty acids are produced in the hydrogenation of vegetable oils and account
for more than 80 percent of total trans fat in the food supply.
Recommended goals are less than 10 percent of calories from saturated fat and less
than 300 mg of cholesterol per day for adults with LDL cholesterol lower than 130
mg/dl. Trans fat intakes should be about 1 percent of energy intake or less. Intakes
of all three fats should be controlled; however, decreasing intake of saturated
fat is most beneficial because it is consumed in greater amounts.
A weekly consumption of two servings of fish is recommended, especially fish rich
in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two omega-3 fatty
acids present in fish oils with potential cardio-protective effects. However, it’s
advisable for pregnant women, lactating women and children to avoid eating fish
with a high mercury content (which includes large predatory fish, such as shark
and swordfish).
Total Fat: Recommended total fat intake is between 20 percent and 35 percent of
energy.
Choose carbohydrates wisely for good health.
The recommended total carbohydrate intake is between 45% and 65% of calories. The
Institute of Medicine set a Recommended Dietary Allowance of not less then 130 grams
per day for adults and children.
Fiber Intake: Most Americans of all ages need to increase their fiber intake. The
recommended intake of dietary fiber is 14 grams per 1000 calories.
BOOST with Benefiber is a source of dietary fiber.
Sugar Intake: Reducing intake of added sugars (especially sugar-sweetened beverages)
may be helpful in weight control and aid in achieving recommended nutrient intakes.
A combined approach of reducing the frequency of consuming sugars and starches (such
as limiting snacking on foods that contain these carbohydrates) and optimizing oral
hygiene practices is also advised to reduce dental cavities incidence.
Choose and prepare foods with little salt.
Nearly all Americans consume substantially more salt than is recommended, and decreasing
salt (sodium chloride) intake is advisable to reduce the risk of high blood pressure.
The general goal is for adults to consume less than 2400 mg of sodium per day. A
majority of individuals will benefit from reducing their salt intake even more,
such as hypertensive individuals, African-Americans, and middle- and older-aged
adults. At the same time, individuals are encouraged to increase their consumption
of foods rich in potassium. Potassium lowers blood pressure and blunts the effects
of salt on blood pressure.
