Eat for Life The Food and Nutrition Board's Guide to Reducing Your Risk of Chronic Disease (1992) / Chapter Skim
Currently Skimming:
2 Guidelines for a New Eating Pattern
2 Guidelines for a New Eating Pattern
Pages 9-32
The Chapter Skim interface presents what we've algorithmically identified as the most significant single chunk of text within every page in the chapter.
Select key terms on the right to highlight them within pages of the chapter.
From page 9... ...
The new eating pattern recommended by the Committee on Diet and Health consists of nine dietary guidelines. The guidelines were formulated to reduce the risk of not just one illness but an entire spectrum of chronic diseases.
|
From page 10... ...
But a large and convincing amount of evidence shows that diets high in saturated fatty acids and cholesterol are associated with increased levels of cholesterol in the blood stream (serum cholesterol) and the consequent buildup of fatty plaque on the wails of blood vessels.
|
From page 11... ...
You can reduce your intake of fat and cholesterol by substituting fish, poultry without skin, lean meats, and low-fat or nonfat dairy products for fatty meats and wholemilk dairy products; by inclucling more vegetables, fruits, cereals, and legumes in your diet; and by limiting the amounts of oils, fats, egg yolks, fried foods, and other fatty foods that you eat. You might be concerned that by eating less fatty meat and whole-milk dairy products you may not be getting enough iron and calcium.
|
From page 12... ...
Studies in various parts of the world indicate that people who habitually consume a diet high in plant foods have Tow rates of atherosclerotic cardiovascular disease, probably because such diets are usually low in animal fat and cholesterol. The evidence also reveals a link between :tower susceptibility to cancers of the lung, stomach, and colon and frequent consumption of vegetables and fruits, particularly citrus fruits, green vegetables, and yellow vegetables, such as carrots and sweet potatoes.
|
From page 13... ...
Several studies have shown that drinking moderate amounts of alcohol (one to two drinks per day) may reduce the risk of coronary heart disease, but drinking alcoholic beverages is not recommended as a way to prevent heart disease.
|
From page 14... ...
There is evidence, too, that reducing salt intake further, to less then 4.5 g per clay, would have an even greater impact on reducing the risk of hypertension, but 6 g per day is a good start. There is also consistent evidence that excessive consumption of salt-preserved or salt-pickled foods frequently increases the risk of stomach cancer.
|
From page 15... ...
_ O RDAs is not known to be harmful or beneficial. High-potency vitaminmineral supplements and other supplements such as protein powders, single amino acids, fiber, and lecithin, have no known health benefits.
|
From page 16... ...
To find out if your community's water supply is fluoridated, contact the water authority of the local public works administration. HOW THESE GUIDELINES STACK UP AGAINST OTHERS In the recent history of dietary recommendations for overall health, an expert group from Sweden, Norway, and Finland was among the first to propose in 1963 that the general public should not eat too many calories; should reduce its fat consumption from 40 percent to between 25 and 30 percent of calories; should reduce the amount of saturated fatty acids and increase the amount of polyunsaturated fatty acids in the diet; should reduce consumption of sugar and sugarcontaining foods; and should increase consumption of vegetables, potatoes, skim milk, fish, lean meat, and cereal products.
|
From page 17... ...
ences of opinion that do exist stem largely from incomplete evidence on the link between diet and chronic diseases. Most of the recommendations deal with the type and amount of fat and cholesterol; complex carbohydrates, fiber, and sugars; sodium salt or salty foods; alcoholic beverages: and vari~tv in the diet, as well as body weight and exercise.
|
From page 18... ...
18 EAT FOR LIFE =;= Maintain Increase Appropri- Limit or Reduce Poly- Limit ate Body Reduce Saturated unsaturated Choles- Limit Weight, Total Fat Fatty Acids Fatty Acids terol Simple Exercise (% kcal) (% kcal)
|
From page 19... ...
1989. Diet and Health: Implications for Reducing Chronic Disease Risk.
|
From page 20... ...
and Inter-Society Commission for Heart Disease Resources (1984) NOTE: NC = No comment; NS = Not specified.
|
From page 21... ...
; use calcium supplements if needed; use vitamin D for calcium absorption Nonnutritive sweeteners permitted but not recommended; limit protein to RDA level; avoid supplements except in special cases NS a a NC NC Specific recommenda tions for high-risk groups; also physi cians, public, and food industry >50 NS <3 g/day 1-2 oz Protein to make up of sodium ethanol/ remainder of calories; day wide variety of foods Through whole NS By limiting Yes Emphasize fruits and grains, fruits, intake of vegetables; avoid high and vegetables salt-cured, doses of supplements; pickled, pay attention to smoked foods cooking methods Same as NRC Yes Same as Yes Same as NRC (1982)
|
From page 22... ...
The scientific evidence suggests that adults may achieve additional health benefits by cutting even more fat, saturated fatty acids, and cholesterol from their diets. vou cut from your diet.
|
From page 23... ...
diet are also major sources of saturated fatty acids. Therefore a guideline whose goal was to both maintain adequate bone mass and prevent heart disease would have to stress Tow-fat or nonfat dairy products.
|
From page 24... ...
For conditions such as high blood pressure or elevated serum cholesterol levels, physicians can identify those of us at risk in this case for stroke and heart disease, respectivelyby using simple diagnostic tests. For other conditions where specific tests are lacking such as breast cancer a strong family history of the disease may suggest that special preventive approaches are needed.
|
From page 25... ...
The vast majority of people who die from cardiovascular diseases have only moderately high total serum cholesterol levels: less than 240 milligrams per deciliter Meg/ but greater than 200 my/. For moderately elevated total serum cholesterol, every ~ percent reduction in total serum cholesterol level in the U.S.
|
From page 26... ...
The solid line indicates a population in which almost everyone has serum cholesterol levels below 200 my/. As a result, the average cholesterol level for the whole population ~,_ ~ \ it' \ 1 00 mg/dl 150 mg/dl 200 mg/dl 140 mg/dl it.
|
From page 27... ...
The same is true here, except that the risk of developing cancer, coronary heart disease, stroke, or other chronic illness is much higher than that of catching polio. Each of us has a different genetic makeup that gives us different susceptibilities to chronic diseases; for example, some may be at high risk for cancer of the colon but at Tower risk for cardiovascular disease, and vice versa.
|
From page 28... ...
Saturated fatty acids are found mostly in animal fats lard, butter and other dairy products and meat, for example whereas monounsaturated and polyunsaturated fatty acids come mostly from vegetable sources. Cholesterol is another member of the lipid family.
|
From page 29... ...
Animal proteins, except for gelatin, and soy proteins contain all the essential amino acids in sufficient quantities and are known as complete proteins. Most plant proteins are low in one or more of the essential amino acids, anct so it is necessary to combine different protein sources to make up for these shortages.
|
From page 30... ...
Cellulose and pectin, the two most important indigestible complex carbohydrates, are plentifu! in bran, whole-grain cereals and breads, fruits, and vegetables.
|
From page 31... ...
GUIDELINES FOR A NEW EATING PATTERN 31 Three other minerals, known as electrolytes' are important components of all body fluids. These minerals are sodium, potassium, and chloride.
|
Key Terms
This material may be derived from roughly machine-read images, and so is provided only to facilitate research.
More
information on Chapter Skim is available.