Diet and health issues !
Recommendations of the Committee On Diet and Health, National Research Council
** Reduce total fat intake to 30% or less of calories. Reduce saturated fatty acids intake to less than 10% of calories , and the intake of cholesterol to less than 300 mg/day
The intake of fat and cholesterol can be reduced by substituting fish , poultry without skin, lean meats and low–fat or nonfat dairy products; by choosing more vegetables, fruits, cereals, and legumes; and by limiting oils, fats, egg yolks, and fried and other fatty foods
Every day eat five servings or more of a combination of vegetables and fruits, especially green and yellow vegetables and citrus fruits. Also, increase intake of starches and other complex carbohydrates by eating six or more daily servings of a combination of breads, cereals, and legumes.
** Maintain protein intake at moderate levels.
** Balance food intake and physical activity to maintain appropriate body weight .
** Limit daily intake of salt ( sodium chloride) to 6 g or less.
Limit the use of salt in cooking and avoid adding it to food at the table . Salty, highly processed salty, salt-preserved, and salt-pickled foods should be consumed sparingly.
** Maintain adequate calcium intake .
** Maintain an optimal intake of fluoride, particularly during the years of primary and secondary tooth formation and growth
** Reduce total fat intake to 30% or less of calories. Reduce saturated fatty acids intake to less than 10% of calories , and the intake of cholesterol to less than 300 mg/day
The intake of fat and cholesterol can be reduced by substituting fish , poultry without skin, lean meats and low–fat or nonfat dairy products; by choosing more vegetables, fruits, cereals, and legumes; and by limiting oils, fats, egg yolks, and fried and other fatty foods
Every day eat five servings or more of a combination of vegetables and fruits, especially green and yellow vegetables and citrus fruits. Also, increase intake of starches and other complex carbohydrates by eating six or more daily servings of a combination of breads, cereals, and legumes.
** Maintain protein intake at moderate levels.
** Balance food intake and physical activity to maintain appropriate body weight .
** Limit daily intake of salt ( sodium chloride) to 6 g or less.
Limit the use of salt in cooking and avoid adding it to food at the table . Salty, highly processed salty, salt-preserved, and salt-pickled foods should be consumed sparingly.
** Maintain adequate calcium intake .
** Maintain an optimal intake of fluoride, particularly during the years of primary and secondary tooth formation and growth
