Health Tips

Fat is the body’s major energy storage system. When the energy from the food you eat and drink can’t be used by your body, the body may turn it into fat for later use. Your body uses fat from foods for energy, to cushion organs and bones, and to make hormones and regulate blood pressure. Some fat is also necessary to maintain healthy skin, hair and nails, so you shouldn’t cut all fat out of your diet. But in general, most people in the United States consume too much fat – which can lead to heart disease, obesity, diabetes and many other health problems.

Types of Fats
Not all fats are created equal. Saturated fats, which are generally solid at room temperature, are the least healthy and tend to increase the level of cholesterol in your blood. Foods that contain saturated fat include butter, cheese, some margarines, shortening, tropical oils such as coconut and palm oil and the fats in meat and poultry skin, so you should try to limit your consumption of those oils and foods.

Unsaturated fats reduce blood cholesterol when they replace saturated fats in the diet. There are two types of unsaturated fat - monounsaturated fat and polyunsaturated fat. Monounsaturated fats have been shown to raise the level of HDL, the ‘good’ cholesterol that protects against heart attacks, in the blood, so in moderation they can be part of a healthy diet. Olive and canola oils, peanut butter and nuts are particularly high in monounsaturated fats. The American Heart Association (AHA) recommends that you limit calories from monounsaturated fat to no more than 15% of your total calorie intake.

Although polyunsaturated fats come from plants and fish, but they may be more likely to form free radicals and lead to tissue damage. Good sources of polyunsaturated fats include most other vegetable oils and high-fat fish such as salmon and tuna. The AHA also recommends that saturated and polyunsaturated fats should make up less than 10 percent of your calorie intake.

Partially hydrogenated vegetable oils, such as those used in many margarines and shortenings, contain unsaturated fats called trans-fatty acids. Trans-fatty acids may raise blood cholesterol levels, although not as much as saturated fat.Adjusting Fat Intake for Weight Loss or Gain
If you want to lose body fat, limit your intake of high-fat foods. This will not only improve your metabolism, it will allow you more food for your calorie expenditure because fats have more than twice the calories per gram as proteins (which contain 4 calories per gram) and carbohydrates (also 4 calories per gram).

But just because a food is low in fat doesn’t mean you can eat all you want and not gain weight. Low-fat and no-fat foods still contain calories, so it’s possible to gain weight from eating too many low-fat foods. Keep your serving sizes and calories under control while monitoring your fat intake, and you’ll be better able to manage your weight. It’s also a good idea to choose foods for their nutrient content - not just fat-free or low-fat versions of low-nutrient foods such as cookies, cakes and candy. Fruits, vegetables and whole grains contain plenty of vitamins and minerals, while being naturally low in fat.

To use up your body’s fat storage, you need to exercise regularly. Moderate aerobic exercise, which raises your heart rate, is especially important. And any exercise that builds muscle mass can also help you burn more calories because muscle burns more calories than fat.

If you’re trying to gain weight, you may want to add more high-calorie, high-fat foods. But try to limit the saturated fats in your diet. Exercise is also important because it will help to ensure that the weight you gain is more muscle and less fat.

Along with carbohydrates and fat, your body needs protein, a nutrient made up of essential and nonessential amino acids, for good health. Your body manufactures 13 nonessential amino acids, which aren’t available from food. For the body to process protein properly, the foods that you eat must contain the nine essential amino acids that are available only from dietary sources.Protein helps to maintain and replace the tissues in your body, and it’s found in almost every living cell and fluid. Your muscles, organs and many of your hormones are made up of protein, and it is also used in the manufacture of hemoglobin, the red blood cells that carry oxygen to your body. Protein is also used to manufacture antibodies that fight infection and disease and is integral to your body’s blood clotting ability. Both children and adults need plenty of protein to grow and develop.

Good Sources of Protein
Good low- or nonfat sources of protein include:

• Beef, poultry, pork and lamb
• Fish and shellfish
• Dairy products, including cottage cheese, cheese, yogurt and milk
• Eggs, egg whites or egg substitutes
• Dry beans, peas, oats and legumes
• Tofu and soy products
• Nuts and seeds

Proteins are considered either complete proteins (which supply enough essential amino acids) or incomplete proteins (which lack adequate essential amino acids). Meat, eggs and dairy products are considered complete proteins, but vegetables, beans and other plant products are considered incomplete proteins. However, some incomplete proteins can be combined to create a complete protein - rice and beans, peanut butter and jelly, and corn and beans are examples of complete-protein meals.The Role of Protein in Special Diets
Although many good sources of protein are found in meat or animal products, vegetarians can still consume adequate amounts of protein. Vegetarians who eat dairy products and eggs can still choose from a variety of plant and animal protein sources. Vegans who eat only plant sources of food can still rely on tofu, soy products, oats, beans, lentils and peanut butter for protein.

People who eat too much protein may be at risk for high cholesterol or gout, a joint disorder. High-protein diets, such as the Atkins Diet and Protein Power, have also been implicated in kidney problems because of the extra effort the body must expend to process large amounts of protein. High-protein diets may also be high in fat and may lead to heart disease, according to the American Heart Association.

If you are concerned that you aren’t getting enough protein in your diet, consult your physician or a registered dietitian for dietary help.

Sugar is a simple carbohydrate. There are two types of sugars - monosaccharides, which include glucose, fructose and galactose, are made of one sugar molecule, and disaccharides are made of two sugar molecules linked together. Disaccharides are formed when monosaccharides combine - for example, when glucose and fructose are combined, they form sucrose, also known as table sugar. Other disaccharides include maltose, dextrose and lactose. When many sugar molecules are linked together, they form a complex carbohydrate, also known as a starch.

Sugar provides the sweet flavor to foods to which it has been added, and it may also act as a preservative and flavor enhancer. Sugar is used in a variety of foods, including cookies, cakes, pickles, ice cream, alcohol and jams and jellies. Types of sugar include raw sugar, brown sugar, honey, molasses, maple sugar and corn syrup.

Sugar, which provides 16 calories per teaspoon, provides no vitamins and minerals, so it’s a good idea to use it in moderation. Overconsumption of sugar, like other carbohydrates, has been linked to the development of cavities. However, sugar consumption has not been linked to hyperactivity in children. A high intake of sugar does not cause diabetes, but if a person is diagnosed with diabetes the amount of simple sugar eaten daily often needs to be reduced.

Artificial Sweeteners
Two types of sweeteners—sugar alcohols and no-calorie sweeteners—are used to replace sugars in foods. It’s not necessary to use artificial sweeteners to eat less sugar because foods taste just fine made with less sugar. Still, artificially sweetened beverages, yogurt and desserts are a popular alternative to sugary treats.

No-calorie sweeteners currently used in foods include saccharin, aspartame and acesulfame-K. Saccharin is about 300 times sweeter than table sugar (sucrose). It’s used in several brands of table-top sweeteners, in canned foods and in low-calorie soft drinks.

Aspartame is 160 to 220 times sweeter than table sugar. Aspartame loses flavor in foods when heated. Although aspartame contains 4 calories per gram, the amount used is minute, so aspartame generally adds less than 1 calorie to a product per serving. Products that may contain aspartame include low-calorie beverages, sugar-free gelatins, yogurt, puddings, frozen desserts and cereals, as well as table-top sweeteners. Table-top sweeteners may contain an ingredient used as a filler that provides some calories. People with the condition phenylketonuria should not consume aspartame because their bodies are unable to metabolize it.

Acesulfame-K is 200 times sweeter than sugar. This newest of artificial sweeteners is being used in dry mixes for beverages, gelatin desserts, and puddings.

Artificial sweeteners must be approved by the Food and Drug Administration (FDA) for use in foods or as a table-top sweetener before they can be used by food processors or marketed for sale. Ingredient labels list any artificial sweeteners in a product.

Using Less Sugar and Sweeteners
Here are some tips for reducing sugar in your diet to make room for more nutritious foods:

• Read ingredient labels. If sugar is listed as the first, second or third ingredient, the product probably contains a large amount of sugar as a sweetener. Identify all the sugars in a product (sucrose, honey, glucose, molasses, dextrose, corn sweetener, fructose, high-fructose corn syrup, lactose, maltose, sorghum syrup, mannitol, fruit juice concentrate, sorbitol). Select items lower in added sugars when possible.
• Buy fresh fruits or fruits packed in water, juice, or light syrup rather than those in heavy syrup.
• Buy fewer foods that are high in sugars such as soft drinks, fruit-flavored punches and sweet desserts. Be aware that some low-fat desserts may be very high in sugar.
• Add less sugar to coffee, tea, cereal or fruit. Get used to half as much, then see if you can cut back even more.
• Use less sugar in the foods you prepare at home. Try new recipes or adjust your own. Start by reducing sugars gradually until you’ve decreased them by one third or more.
• As you reduce the sugar in your baked goods, try adding spices like cinnamon, cardamom, coriander, nutmeg, ginger and mace to enhance the sweet flavor of foods. Spiced foods will taste sweeter if warmed.

Here’s a guide for baking with less sugar:

Don’t worry - sugar isn’t your enemy. But reducing your sugar intake will help you cut calories and will allow you more room for more nutritious foods.