›ds with enough protein, vitamins, minerals, and alcohol. Also, energy (calorie) intake must be etary Guidelines, used together, can help you Do not attempt to reduce your weight below the desirable range. Severe weight loss may be associated with nutrient deficiencies, menstrual irregularities, infertility, hair loss, skin changes, cold intolerance, severe constipation, psychiatric disturbances, and other complications. If you lose weight suddenly or for unknown reasons, see a physician. Unexplained weight loss may be an early clue to an unsuspected underlying disorder. 14 Avoid Too Much Fat, Saturated Fat, and Cholesterol If you have a high blood cholesterol level, you have a greater chance of having a heart attack. Other factors can also increase your risk of heart attack-high blood pressure and cigarette smoking, for example-but high blood cholesterol is clearly one of the major risk factors. Populations like ours with diets relatively high in fat (especially saturated fat) and cholesterol tend to have high blood cholesterol levels. Individuals within. these populations have a greater risk of having heart attacks than individuals within populations that have diets containing less fat. Eating extra saturated fat, high levels of cholesterol, and excess calories will increase blood cholesterol in many people. Of these, satur ted fat has the greatest influence. There are, nowever, wide variations among individuals-related to heredity and to the way each person's body uses cholesterol. Some people can have diets high in saturated fats and cholesterol and still maintain desirable blood cholesterol levels. Other people, unfortunately, have high blood cholesterol levels even if they eat low-fat, low cholesterol diets. However, as noted above, for many people, eating extra saturated fat, high levels of cholesterol, and excess calories will increase blood cholesterol. There is controversy about what recommendations are appropriate for healthy Americans. But for the U.S. population as a whole, it is sensible to reduce daily consumption of fat. This suggestion is especially appropriate for individuals who have other cardiovascular risk factors, such as smokers or those with family histories of premature heart disease, high blood pressure, and diabetes. The recommendations are not meant to prohibit you from using any specific food item or to prevent you from eating a variety of foods. Many foods that contain fat and cholesterol also provide high quality protein and many essential vitamins and minerals. You can eat these foods in moderation as long as your overall fat and cholesterol intake is not excessive. TO AVOID TOO MUCH FAT, SATURATED FAT, • Choose lean meat, fish, poultry, and dry organ meats • Limit your intake of fats and oils, especially those high in saturated fat, • Trim fat off meats • Broil, bake, or boil rather than try 83-531 O - 88 7 Eat Foods with The major sources of energy (calories) in the Simple carbohydrates, such as sugars, and complex carbohydrates, such as starches, have about the same caloric content. But most foods high in sugar, such as candies and other sweets, contain little or no vitamins and minerals. On the other hand, foods high in starch, such as breads and other grain products, dry beans and peas, and potatoes, contain many of these essential nutrients. Eating more foods containing complex carbohydrates can also help to add dietary fiber to your diet. The American diet is relatively low in fiber. Dietary fiber is a term used to describe parts of plant foods which are generally not digestible by humans. There are several kinds of fiber with different chemical structures and biological effects. Because foods differ in the kinds of fiber they contain, it's best to include a |