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A. USDA FOOD GUIDE PYRAMID BSN - II CC - 3

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A. USDA FOOD GUIDE PYRAMID

BSN - II

CC - 3

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The Food Guide Pyramid

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The Food Guide Pyramid is designed to help us follow most of the Dietary Guidesline for Americans. Developed by the USDA, it is a guide to the amounts and kinds of foods we should eat daily to maintain health and to reduce the risk of developing diet-related diseases.

The Food Guide Pyramid

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B. MY PYRAMID

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Anatomy of MyPyramid

One size doesn't fit allUSDA's new MyPyramid symbolizes a personalized approach to healthy eating and physical activity. The symbol has been designed to be simple. It has been developed to remind consumers to make healthy food choices and to be active every day. The different parts of the symbol are described below.ActivityActivity is represented by the steps and the person climbing them, as a reminder of the importance of daily physical activity.ModerationModeration is represented by the narrowing of each food group from bottom to top. The wider base stands for foods with little or no solid fats or added sugars. These should be selected more often. The narrower top area stands for foods containing more added sugars and solid fats. The more active you are, the more of these foods can fit into your diet.PersonalizationPersonalization is shown by the person on the steps, the slogan, and the URL. Find the kinds of amounts of food to eat each day at MyPyramid.gov

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ProportionalityProportionality is shown by the different widths of the food group bands. The widths suggest how much food a person should choose from each group. The widths are just a general guide, not exact proportions. Check the Web site for how much is right for you.

VarietyVariety is symbolized by the 6 color bands representing the 5 food groups of the Pyramid and oils. This illustrates that foods from all groups are needed each day for good health.

Gradual ImprovementGradual improvement is encouraged by the slogan. It suggests that individuals can benefit from taking small steps to improve their diet and lifestyle each day.

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C. FOOD EXCHANGE LIST

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Food Exchange List System is a grouping of common foods that have practically the same amount of protein, carbohydrates and fats. Within the group one food item can be exchanged with another provided that specified serving portion is allowed. The exchange lists are intended for planning diabetic diets, therefore the foods included are simple and only those allowed in the diabetic diet list.

Food Exchange List

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Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals:

½ CCooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)

1 CRaw vegetables or salad greens ½ CVegetable juice If you’re hungry, eat more fresh or steamed vegetables. Fat-Free and Very Low-Fat Milk contain 90 calories

per serving. One serving equals: 1 CMilk, fat-free or 1% fat ¾ CYogurt, plain nonfat or low-fat 1 CYogurt, artificially sweetened

Food Exchange List

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Food Exchange List

Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:

1 ozTurkey breast or chicken breast, skin removed 1 ozFish fillet (flounder, sole, scrod, cod, etc.) 1 ozCanned tuna in water 1 ozShellfish (clams, lobster, scallop, shrimp) ¾ CCottage cheese, nonfat or low-fat 2Egg whites ¼ CEgg substitute1 ozFat-free cheese ½ CBeans, cooked (black beans, kidney, chick peas or

lentils): count as 1 starch/bread and 1 very lean protein

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Food Exchange List Fruits contain 15 grams of carbohydrate and 60 calories. One

serving equals: 1 smallApple, banana, orange, nectarine1 med.Fresh

peach1Kiwi½Grapefruit½Mango1 C Fresh berries (strawberries, raspberries, or blueberries)1 C Fresh melon cubes1⁄8thHoneydew melon4 ozUnsweetened juice4 tspJelly or jam

Lean Protein choices have 55 calories and 2–3 grams of fat per serving. One serving equals:

1 ozChicken—dark meat, skin removed1 ozTurkey—dark meat, skin removed1 ozSalmon, swordfish, herring1 ozLean beef (flank steak, London broil, tenderloin, roast beef)*1 ozVeal, roast or lean chop*1 ozLamb, roast or lean chop*1 ozPork, tenderloin or fresh ham*1 ozLow-fat cheese (with 3 g or less of fat per ounce)1 ozLow-fat luncheon meats (with 3 g or less of fat per ounce)¼ C4.5% cottage cheese2 med.Sardines* Limit to 1–2 times per week

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Food Exchange List Medium-Fat Proteins have 75 calories and 5 grams of fat

per serving. One serving equals: 1 ozBeef (any prime cut), corned beef, ground beef** 1

ozPork chop 1 Whole egg (medium)**1 ozMozzarella cheese ¼ CRicotta cheese 4 oz Tofu (note this is a heart healthy choice)** Choose these very infrequently

Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:

1 sliceBread (white, pumpernickel, whole wheat, rye) 2 slicesReduced-calorie or "lite" bread¼ (1 oz)Bagel (varies)½English muffin½Hamburger bun ¾ CCold cereal 1⁄3 C Rice, brown or white, cooked1⁄3 CBarley or couscous, cooked 1⁄3 CLegumes (dried beans, peas or lentils), cooked ½ CPasta, cooked ½ CBulgar, cooked ½ C Corn, sweet potato, or green peas 3 oz Baked sweet or white potato¾ ozPretzels3 CPopcorn, hot air popped or microwave (80% light)

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Food Exchange List

Fats contain 45 calories and 5 grams of fat per serving. One serving equals:

1 tsp Oil (vegetable, corn, canola, olive, etc.) 1 tsp Butter 1 tsp Stick margarine 1 tsp Mayonnaise 1 Tbsp Reduced-fat margarine or mayonnaise 1 Tbsp Salad dressing 1 Tbsp Cream cheese 2 Tbsp Lite cream cheese 1/8th Avocado8 largeBlack olives 10 largeStuffed green olives 1 sliceBacon

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FOOD LABELS.

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FOO

D LA

BEL

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10 NUTRIENTAL GUIDE FOR FILIPINO

1. Eat a variety of foods everyday.The human body needs more than 40 different nutrients for good health. No single food can provide all the nutrients in the amounts needed. Eat a variety of foods, to provide all the nutrients required in the proper amount and balance.

2. Breast-feed infants exclusively from birth to 4-6 months and then, give appropriate foods while continuing breast-feeding.

Infants and children up to 2 years of age are most vulnerable to malnutrition. Breast-feeding is one of the most effective strategies to improve child survival. Nutritional requirements of an infant can be obtained solely from breast milk for the first 6 months of life. After that time, breast milk must be complemented with appropriate foods, but breast-feeding should be continued for up to 2 years of age or longer.  The decision to breast-feed is made by the mother. Nonetheless, the husband and other family members, health workers, neighbors, community organizations, officemates and employers must encourage her to breast-feed her infant.

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10 NUTRIENTAL GUIDE FOR FILIPINO 3. Maintain children's normal growth through proper diet

and monitor their growth regularly.An adequate diet for an active child is one that promotes good health and normal growth.

A well-nourished child is healthy, strong, and alert, has good disposition, and grows at a normal rate.

A poorly nourished child exhibits sluggish if not permanently delayed physical and mental development. In addition, he is lethargic and frequently ill because of low resistance to infection.

Over nutrition on the other hand, may lead to obesity that may cause physical and emotional problems in childhood and later in life.

4. Consume fish, lean meat, poultry or dried beans. To improve the Filipino diet, not only should the total quantity of food be

increased but the quality of the diet should also be improved by including animal products of substitutes.

Including fish, lean meat, poultry, or dried beans in the daily meals will not only enhance the protein quality if the diet but also supply highly absorbable iron, preformed vitamin A and zinc.

Fish, lean meat, poultry without skin, and dried beans, in contrast to fatty meats, are low in saturated fats, which are linked to heart disease.

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10 NUTRIENTAL GUIDE FOR FILIPINO

5. Eat more vegetables, fruits and root crops.In general, most people do not eat enough vegetables, fruits and root crops. Results of food consumption surveys conducted by the FNRI show that the average consumption of green leafy vegetables, vitamin C-rich fruits and root crops are low in the Filipino diet. The consumption of more vegetables, fruits and root crops is encouraged to help correct the micronutrient deficiencies consistently noted in national nutrition surveys. Eating root crops will add dietary energy to the meal.

6. Eat foods cooked in edible/cooking oil daily. In general, Filipinos use very little oil in their cooking. Boiling is the most common method of food preparation. Hence, the total fat and oil consumption in a Filipino diet is low. Fats and oils are concentrated sources of energy. A low fat and oil consumption results in a diet low in energy value, contributing to chronic energy deficiency. Fats and oils are also essential for absorption and utilization of fat-soluble vitamins, such as vitamin A. A low fat intake may be one of the causes of vitamin A deficiency among Filipinos. To ensure adequate fat intake, Filipinos should be encouraged to stir-fry foods in vegetable oil or to add fats and oils whenever possible in food preparation. This will guard against chronic energy deficiency and help to lower the risk of vitamin A deficiency. The excessive use of saturated fats and oils, however, may increase the risk of heart disease. The proper choice of fats and oils therefore is essential.

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10 NUTRIENTAL GUIDE FOR FILIPINO

7. Consume milk, milk products and other calcium-rich foods such as small fish and dark green leafy vegetables everyday.Nutrition surveys indicate a consistent failure of Filipinos to meet dietary recommendations for calcium. An adequate amount of calcium in the diet starting from childhood all through adulthood will help prevent osteoporosis in later life. Milk and milk products provide highly absorbable calcium besides being good sources of protein, vitamin A and other nutrients. Milk and other calcium-rich foods are valuable additions to our rice/plant-based diets, which are not only poor sources of calcium but also contain calcium-inhibiting substances.

8. Use iodized salt, but avoid excessive intake of salty foods.Goiter and Iodine Deficiency Disorders are rampant in many areas of the Philippines, causing physical and mental retardation in children. The regular use of iodized salt in the table and in cooking in addition to taking iodine-rich foods, will greatly help in eradicating this preventable disease. On the other hand, excessive intake of salt and salty foods particularly in susceptible individuals increases the risk of hypertension and hence of heart disease. Avoiding too much table salt and overly salty foods may help in the prevention and control of these conditions.

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10 NUTRIENTAL GUIDE FOR FILIPINO

9. Eat clean and safe food. fOod and water are essential to life but they may also carry disease-causing

organisms like bacteria, viruses, fungi and parasites, or harmful chemical substances.

It is important to buy foods that are safe. Purchase food only from reliable sources. In addition, care must be taken when preparing and serving meals to prevent food-borne diseases.

Sharing in the efforts to improve environmental hygiene and sanitation in the community will greatly contribute to food safety in the home.

10. For a healthy lifestyle and good nutrition, exercise regularly, do not smoke and avoid drinking alcoholic beverages.

With the changing lifestyle of Filipinos, chronic degenerative diseases are becoming significant public health problems. Healthy diets, regular exercise, abstinence from smoking and moderate alcohol intake are key components of a healthy lifestyle. Source:Nutritional Guidelines for Filipinos, Revised Edition 2000; Published by the Food and Nutrition Research Institute (FNRI), Department of Science and Technology (DOST)

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TOXICITIES

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TOXICITIES OF FOOD.

The notion that 'natural' food may be harmful is not widely appreciated. The terms 'health', ‘organic', 'natural', 'unprocessed', 'no added chemicals' when applied to food suggest that the food is safe or more nutritious than its conventional counterpart but this is not necessarily true. All food is made up entirely of chemicals. In addition to well-known nutrients such as carbohydrate, fat, protein and water, food contains many other substances, often in very small amounts.

Any substance in food may have a degree of toxicity or 'poisonousness', whether it is natural, deliberately added, or a contaminant. There is nothing special about natural chemicals in food and no distinction should be made between natural and other substances when deciding if a food is likely to be hazardous. For example, a potato contains a number of poisonous substances such as nitrate, arsenic and solanine but in the amounts in which potatoes are normally eaten these natural substances are not hazardous. For this reason it is important not to consume large amounts of a small number of foods, as in some faddist diets, but to consume a wide variety of foods. This not only minimizes the amount of a particular potentially hazardous substance but also ensures that a range of essential nutrients are consumed.

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CARBOHYDRATES DIGESTION, ABSORPTION AND METABOLISM

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CARBOHYDRATES DEGISTION, ABSORPTION AND METABOLISM

How We Digest Carbohydrate

In simple terms, our digestion system - from the mouth to the small intestine - is designed to break down disaccharides and polysaccharides into monosaccharides. This metabolism of carbohydrates is achieved through the secretion of a number of digestive enzymes into the gastrointestinal tract (especially in the duodenum) where they attack carbohydrates and gradually convert them into simple sugars like glucose so they can be absorbed into the blood. Digestive enzymes are like biological scissors - they chop long starch molecules into simpler ones.

In the MouthThe process of digesting carbohydrates begins in the mouth. Our saliva contains an enzyme called amylase that starts breaking down the more complex carbs into simpler types.

In the StomachEnzyme activity continues in the stomach, but slows down significantly as digestive acids are released into the stomach by the glands.

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CARBOHYDRATES DEGISTION, ABOSORPTION AND METABOLISM

In the Small IntestineAnother version of amylase is secreted by the pancreas into the duodenum (first section of small intestine). This cuts down carbohydrates into simple sugars - maltose, lactose and sucrose. As the carbohydrate passes further into the intestine, the enzymes maltase, lactase and sucrase chop maltose, lactose and sucrose into smaller bits, more easily absorbed, which are eventually converted to glucose and absorbed through the intestinal walls into the bloodstream.

Glucose Metabolism By The Liver

After carbohydrates are duly broken down into glucose, in the duodenum and jejunum of the small intestine, the glucose is absorbed into the bloodstream and taken to the liver, where it is stored or distributed to cells throughout the body for energy. In this way, the liver regulates blood glucose levels to provide sufficient energy for the body. For example, excess glucose (a cause of hyperglycemia) is converted in the liver to glycogen (glycogenolysis) in response to the hormone insulin, and stored. Likewise, if blood sugar levels fall, (eg. between meals), the glycogen is re-converted to glucose (glycogenolysis) in response to messages conveyed by the hormone glucagon, to prevent hypoglycemia. If glycogen levels are exhausted, glucagon can trigger the formation of glucose from some amino acids (protein) or glycerol (fats) - a process called gluconeogenesis

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CARBOHYDRATES – Are organic compounds, prominent in the plant kingdom, in the form of (sacharides) or chain of Sugars. Provides energy, fiber and naturally occuring sweeteners (sucrose and fructose). Carbohydrates supply energy in the most efficient from for the use in the human body.

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Source of CHO

Dietary Carbohydrates Common NamesNaturally Occuring Food Sources 

Simple Monosaccharides

Glucose Blood Sugar Fruit, sweeteners

Fructose Fruit Sugar Fruit, honey, syrups, vegetables

Galactose --- Part of lactose, found in milk

Disaccharides Sucrose (glucose + fructose) Table sugar Sugar

cane, sugar beefs, fruits

Lactose (glucose + galactose) Milk sugar Milk and milk products

Maltose (glucose + glucose)Malt sugar Germinating grains

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Source of CHO

Complex Polysaccharides Starches (strings of glucose) Complex carbohydrates

Grains, legumes, potatoes Fiber (strings of monosaccharides) Roughage Legumes,

whole grains, fruit, vegetables

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Function of CHO

1. Chief source of energy2. Cheap and main energy food.3. Protein sparer.4. Regulator of fat metabolism5. Sole energy source for the brain and

nerve tissues.6. Storage form of energy as glycogen.7. Regulator of intestinal peristalsis and

provider of bulk.

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FIBER – like starch, consist of strings of simple sugars. Unlike starch, however human digestive enzymes cannot breakdown fiber.

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Role of fibers Water-soluble fibers, such as pectin and gums, have little

effect on stool weight and hence are not appropriate treatment for patients with constipation. Water-insoluble fibers, such as cellulose and hemicellulose, are most effective in aiding laxation but may also limit absorption of minerals and possibly vitamins.

Classification of fibers Insoluble Fibers Hemicellulose, Lignin Food Sources of insoluble fiber Whole grains, brown rice, buckwheat groats, whole wheat

flour, whole wheat pasta, oatmeal unrefined cereals, vegetables, wheat bran seeds popcorn, nuts, peanut butter, leafy green vegetables such as broccoli.

Soluble Fibers Pectin Mucilage Guar and other gums

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Food sources of soluble fiber Kidney beans split peas, lentils, chick

peas (garbanzo beans), navy beans, soybeans, apples, pears, bananas, grapes, citrus fruits (oranges and grapefruit), oat bran, oatmeal, barley, corn, carrots, white potatoes.

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SUGAR – may refer to simple carbohydrates (monosacharides and disaccharides). Sucrose, the disaccharides naturally found in many fruits, is also called sugar.

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Recommended Sugar IntakeAccording to the guidelines, of the AHA (American heart Association) The recommended sugar intake for adult women is 5 teaspoons (20 grams) of sugar per day, for adult men, it’s 9 teaspoons (36 grams) daily, and for children, it's 3 teaspoons (12 grams) a day.

  Sugar Substitutes 

Sugar alcohols - are also called sugar replacers to avoid confusion with non – carbohydrate alcohol are nutritive sweeteners because they provide 2 to 3 kcalories per gram but lessthan the 4kcalories per gram of carbohydrates. They occur naturally in fruits and berries. Sorbitol Mannitol, and Xylitol are the most commonly use sugar alcohol.

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Alternative sweeteners – are non-nutriative substances produced to be sweet tasting; however, they provide no nutrients and few, if any, kcalories.

Aspartame – aspartame is formed by the bonding of the amino acids phenylalanine and aspartic acid. When consumed, aspartame is digested and absorbed as two separate amino acds. Although aspartame contains the same kcalories as sucrose, much less aspartame is needed to get the same sweet taste because it is 180 – 200 times sweeter than sucrose.

 Saccharin – compared with other alternatinve sweeteners, saccharin has a bitter aftertast. To make for this it is often used in combination with other alternative sweeteners. Saccharin is still valuable because it is extremely sweet, 300 to 700 times as sweet as sucrose. 

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Acesulfame K – Synthetically produced, it tastes 200 times sweeter than sucrose, but it is not digestible by the human and therefore provide no kcalories.

Sucralose – was approved by the FDA in april 1998 for use in dessert, candies, nonalcoholic beverages, and tabletop sweetener. Made from chemically altered sucrose , sucralose provides no energy but is 600 times sweeter than sucrose.

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Fats (LIPIDS) – Fats are the densest form of energy available in foods and stored energy in our bodies. Fats, or lipids, serve other purposes, such as functioning as component of all cell structure, having role in the production of hormones and providing padding to protect body organs. Essential fatty acids and fat soluble vitamins ADEK are found in food lipids. It is the fats in certain food that make them taste so appealing.

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Fatty acids are acids produced when fats are broken down. They are considered “good fats.” These acids are not highly soluble in water, and they can be used for energy by most types of cells. They may be monounsaturated, polyunsaturated, or saturated. They are organic, or in other words, they contain both carbon and hydrogen molecules.

Fatty acids are found in oils and other fats that make up different foods. They are an important part of a healthy diet, because the body needs them for several purposes. Fatty acids help move oxygen through the bloodstream to all parts of the body. They aid cell membrane development, strength, and function, and they are necessary for strong organs and tissue.

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Saturated- A fat, most often of animal origin, that is solid at room temperature and whose fatty acid chains cannot incorporate additional hydrogen atoms. An excess of these fats in the diet is thought to raise the cholesterol level in the bloodstream.Saturated Fat sources:Saturated fat is found mostly in meat and dairy products, as well as some vegetable oils, such as coconut and palm oils (tropical oils). Butter is high in saturated fat, while margarine tends to have more unsaturated fat.

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Unsaturated - A fat derived from plant and some animal sources, especially fish, that is liquid at room temperature. Intake of foods containing more unsaturated fats than saturated fats may contribute to reduced blood cholesterol levels.

Includes polyunsaturated fat and monounsaturated fat. Both types are predominantly found in plant products. Examples of polyunsaturated fat food sources include soybean, sunflower, fish and corn oils. Monounsaturated fat is found in high content in olive, peanut, and canola oils. Polyunsaturated and monounsaturated fatty acids are suggested to lower low-density lipoprotein (LDL) cholesterol.

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Triglycerides the largest class of lipids found in food and body fats; are compounds consisting of three fatty acids and one glycerol molecules. The glycerol portion is derived from carbohydrate, but it is a small part compared with the fatty acids that may be alike or different from each other.

Phospholipids are similar to triglocerides except they have only 2 fatty acids; the third spot contains a phosphate group; lipids compound that form part of cell walls and act as a fat emulsifier; rendering the latter more water soluble. Ex. Lecithin.

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Sterols are high molecular weight alcohols occuring in the fats of plants and animals. Sterols are synthesized by the body and are not essential nutrients. For example if dietary cholesterol is not consumed, the liver will produce the amount of required for body function. Only food source of cholesterol are animal and dairy products; plants foods do not contain cholesterol.

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Function of Fats

1. Concentrated source of energy.2. Storage form of energy.3. Structural components4. Sparer of protein, thiamin and

niacin.5. Supplier of Essential Fatty Acids.6. Carrier of fat soluble vitamins.

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Cholesterol

Cholesterol is a waxy substance found in all tissue in human and other animals, thus all foods from animal sources, such as meat, eggs, fish, poultry, dairy products contain cholesterol. The highest source of cholesterol are egg yolks and organ meats (liver and kidney). A high level of cholesterol in the blood is risk factor for CAD.

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Fat Digestion and Absorption and Metabolism

Mouth – mechanical digestion breaks food smaller pieces.

Stomach – peristalisis continues; chemical digestion by enzymes hydrolyzes fatty acids.

Small intestine – chemical digestion continues as CCK is release in response to fats entering deudenum then to pancreas and bile salts from the liver for fats digestion.

Large intestine – some fats are partially digested; the rest pass through unchanged, existing in feces.

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Source of Fats

Polyunsaturated Fats - lowers blood cholesterol and encourages heart health

Good food sources are; Vegetable oils such as safflower, soy bean, sunflower, cornWheat germ, wholegrain cereals and breadsPolyunsaturated margarinesFish oils, naturally present in fishSeeds and most nuts Omega-3 fats are a type of polyunsaturated fat found mainly in oily fish (eg salmon, mackerel, sardines, herrings), canola oil, flaxseed oil (linseed oil) and walnut oil. These fats help to reduce blood clotting, blood pressure and blood fat levels. Monounsaturated Fats - do not raise blood cholesterol and encourages heart health

Good food source are; Avocados, peanuts, peanut oil and peanut butterOlive oil, olives and olive oil-based margarinesCanola oil and monounsaturated table spreadAlmond and hazelnuts 

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Source of Fats Saturated Fats - raise blood cholesterol and promote

heart disease These are the ones to reduce or avoid

Major food sources are;Dairy fats such as butter, clarified butter, cultured butter, butter/margarine mixMilk homogenised or full creamHard cheeses, cream cheese, sour cream, ice cream and creamMeat fats such as lard, dripping, suet, beef tallow and chefadeWhite visible fat on beef, mutton, lamb, pork, poultryProcessed meat, e.g. luncheon, salami, most sausages, tinned corned beef, fatty mince pies and patesTropical oils such as coconut, coconut cream, palm oil and kremeltaTrans Fats are the other type of fat that can raise your cholesterol level just like saturated fats

Trans fats can be formed when vegetable fats are processed in certain ways.  '.These fats may be found listed in the food ingredients on packaged foods as vegetable fat, baking margarine and vegetable shortening.  Foods containing this fat include pastries, biscuits, crackers, muesli bars, commercial cakes and muffins.

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Guidelines in Reducing Dietary FATS

Eat 3-6 small meals per day, rather than large meals. Each should consist of at least 2 food groups.

Exercise regularly (especially aerobic activity such as cycling, jogging, swimming or walking for a minimum of 30 minutes, 5 days per week, or 10,000 steps using a pedometer.

Lose weight if you are overweight -- 10 to 20 pounds can make a big difference. Combine smaller food portions with exercise.

Eat more fiber-rich foods such as vegetables, whole grains, legumes and fruit.

Avoid deep-fried foods. Control blood glucose (sugar) levels if you have diabetes. Sugar-free products: Diet sodas and other diet beverages,

gelatin and pudding. Quit smoking.

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The End