Carbohydrates
Description: Carbohydrates (to be) ______ your body's main energy source. Complex carbohydrates (to include) __________ legumes [‘legjumz], beans, grains, and starchy vegetables such as potatoes, peas and corn. Simple carbohydrates, also called sugars, (to find) _____________mainly in fruits and milk, as well as in foods made with sugar, such as candy and other sweets.
Recommendation: Get 45 percent to 65 percent of your daily calories — at least 130 grams a day — from carbohydrates. Emphasize complex carbohydrates, especially from whole grains and beans, and nutrient-rich fruits and milk. Limit sugars from candy and other sweets.
Cholesterol
Description: Cholesterol (to be) ______ vital to the structure and function of all your cells, but it (to be) _____ also the main substance in fatty deposits (plaques) that can (to develop) _______ in your arteries. Your body (to make) _________ all of the cholesterol it (to need) _________ for cell function. You (to get) ________ additional cholesterol by eating animal foods, such as meat, poultry, seafood, eggs, dairy products and butter.
Recommendation: Limit your intake of cholesterol to no more than 300 milli-grams a day.
Cholesterol
Description: Cholesterol (to be) ______ vital to the structure and function of all your cells, but it (to be) _____ also the main substance in fatty deposits (plaques) that can (to develop) _______ in your arteries. Your body (to make) _________ all of the cholesterol it (to need) _________ for cell function. You (to get) ________ additional cholesterol by eating animal foods, such as meat, poultry, seafood, eggs, dairy products and butter.
Recommendation: Limit your intake of cholesterol to no more than 300 milli-grams a day.
Fat
Description: Fats (to help) _______ your body (to absorb) __________ many essential vitamins, (to maintain) _____________the structure and function of cell membranes, and (to preserve) ____________ the integrity of your immune system. But fat (to be) _____ a very concentrated energy source. Fat (to provide) __________ twice as many calories per gram as carbohydrates and protein. And too much of certain types of fat — such as saturated fat can (to increase) __________ your blood cholesterol levels and your risk of coronary artery disease.
Recommendation: Limit fat to 20 percent to 35 percent of your daily calories. Emphasize fats from healthier sources, such as nuts and olive, and peanut oils.
Saturated fat
Description: Saturated fat (to find) _____________ most often in animal products, such as red meat, poultry, butter and whole milk. Other foods high in saturated fat (to include) ____________ coconut, palm and other tropical oils. Saturated fat (to be) _________ the main dietary culprit (cause) in raising your blood cholesterol and increasing your risk of coronary artery disease.
Recommendation: Limit your daily intake of saturated fat to no more than 10 percent of your total calories. For most women, this (to mean) ___________ no more than 20 grams a day, and for most men this (to mean) __________ no more than 24 grams a day.
Fiber
Description: Fiber (to be) _____ the part of plant foods that your body (not to digest and to absorb) __________________________. There (to be) _______ two basic types: soluble and insoluble. Vegetables, wheat bran and other whole grains (to be) _______ good sources of insoluble fiber. Soluble fiber may (to help) ____________ (to improve) ____________ your cholesterol and blood sugar levels. Oats, dried beans and some fruits, such as apples and oranges, (to be) _______ good sources of soluble fiber.
Recommendation: Women (to need) ______________ 21 to 25 grams of fiber a day, and men (to need) ____________ 30 to 38 grams of fiber a day.
Protein
Description: Protein [‘prouti:n] (to be) _____ essential to human life. Your skin, bones, muscles and organ tissue all (to contain) _____________ protein. It (to find) _________________ in your blood, hormones and enzymes [‘enzaimz] too. Protein (to find) ____________ in many plant foods. It (to come) ____________ from animal sources as well. Legumes, poultry, seafood, meat, dairy products, nuts and seeds (to be) ______ your richest sources of protein.
Recommendation: Between 10 percent and 35 percent of your total daily calories — at least 46 grams a day for women and 56 grams a day for men — can come from protein.
