By Joan Loganeski
Sugars
The high rate of diabetes is directly linked to sugar consumption.
It comes in the form of processed foods and sugary drinks.
Sugar in the form of carbonated sodas not only increases your sugar
consumption but also causes you to become bloated.
Finally, sugar converts to FAT and causes OBESITY. You have to watch your Sugar intake!
Forms Sugar Takes
Cakes, cookies, pasta, bread, ice cream, in your morning coffee or breakfast cereals.
It is even in your fat free dressing, marinates, tomato sauce in fact it is most foods today. Most process foods contain sugar.
Salt
Can cause hypertension.
Hypertension can cause heart and kidney problems and can damage blood vessel that can lead to strokes.
The body needs salt, but too much salt can be bad for your health.
Do you need to salt to add flavor to your meals? No not really because the desire for salt in food is an acquired taste. Salt is everywhere, in cookies, waffles, chicken breast, granola bars, syrup, wheat bread, pita bread, salad dressing, cottage cheese.
Fat
Not all fats are BAD!
Polyunsaturated Fat and Monounsaturated Fat can help lower LDL cholesterol.
The BAD FAT! Processed fats are created by hydrogenation ( a process that turns unsaturated fatty acids to become partially saturated). These fats can raise the risk of heart trouble.
Good Fats= Monounsaturated examples are: Canola Oil, Olive Oil, Olives, Avocado,
Polyunsaturated= vegetable oil, wheat germ, oily fish and fish oils
Bad Fats= Saturated Fats examples: Fatty meats, chicken skin, butter, cream cheese,
Trans Fats= Biscuits, pastries, doughnuts, cakes
Saturated FAT will make you FAT!!
Regulating your intake of trans-fatty acids:
The American Heart Association's Nutrition Committee strongly advises that healthy Americans over age 2 limit their intake of trans fat to less than 1 percent of total calories. Based on current data, the American Heart Association recommends that consumers follow these tips:
Choose a diet rich in fruits, vegetables, whole-grain, high-fiber foods, and fat-free and low-fat dairy most often.
Keep total fat intake between 25 and 35 percent of calories, with most fats coming from sources of monounsaturated and polyunsaturated fats such as fish, nuts, seeds and vegetable oils most often.
Use naturally occurring, unhydrogenated vegetable oils such as canola, safflower, sunflower or olive oil most often.
Look for processed foods made with unhydrogenated oil rather than partially hydrogenated or hydrogenated vegetable oils or saturated fat.
Use soft margarine as a substitute for butter, and choose soft margarines (liquid or tub varieties) over harder stick forms. Look for "0 g trans fat" on the Nutrition Facts label.
French fries, doughnuts, cookies, crackers, muffins, pies and cakes are examples of foods that are high in trans fat. Don't eat them often.
Limit the saturated fat in your diet. If you don't eat a lot of saturated fat, you won't be consuming a lot of trans fat.
Limit commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils. Not only are these foods very high in fat, but that fat is also likely to be very hydrogenated, meaning a lot of trans fat.
Limited fried fast food. Commercial shortening and deep-frying fats will continue to be made by hydrogenation and will contain saturated fat and trans fat.
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