Free Diet and Weight Loss Plans

Choose a Diet Moderate In Sugars-Health

Dietary guidelines for americans recommends that consumption of sugar be limited to 10% of calories. For most people, this means cutting sugar consumption in half. The yearly consumption for the average american is almost 150 pounds, which represents an increase of 20 pounds per person per year since 1976 and 70 pounds more since the turn of the century, two thirds of which has been hidden in common products by manufacturers. Much of the hidden sugar is not listed as table sugar but as high fructose corn syrup, the chief sweetening agent used by the food industry. Although sugar may be the main ingredient, it does not appear first on the label because manufacturers often list the different forms of sugar separately, for example, corn starch, sucrose, and corn syrup.

Diets high in sugar are associated with obesity, malnutrition, heart disease, hypoglycemia, diabetes mellitus, and tooth decay. Although experts debate the effect of sugar on the first five conditions, there is little doubt that sugar is guilty of contributing to tooth decay.

Dental caries are caused by acid buildup from bacteria that feed on carbohydrates. Brushing is recommended within the first 20 minutes after eating to negate the effects of sugar. If brushing is not practical, rinsing will help wash the sugar off the teeth. Flossing the teeth is even more effective. It takes 24 hours for the concentration of bacteria to accumulate on a tooth to produce enough acid to cause dental caries. Therefore flossing once a day can help off set the effect of a high sugar diet. Choose a Diet Moderate In Salt And Sodium

Salt contains about 40% sodium by weight and is widely used in the preservation, processing, and preparation of foods. Although sodium is an essential mineral, it is consumed by adults in the united states at levels far beyond the estimated minimum requirement of 500 milligrams (one tenth of a teaspoon) per day32 and more than double the 2400 milligrams considered adequate. Most people average about 3 to 7 grams of sodium per day, which translates to 7.5 to 18 grams of salt. (A teaspoon of salt contains about 2 grams of sodium; a teaspoon of most dry substances equals approximately 5 grams.) The major health problems associated with consumption of too much sodium are hypertension, osteoporosis, and stomach cancer. Sodium contributes to the development of osteoporosis because it pulls calcium from bones and causes the kidneys to excrete calcium. Sodium contributes to stomach cancer because it irritates the stomach lining, causing cells to replicate themselves and therefore increasing the odds of cancer cell initiation.

The majority of salt consumed is in the form of hidden salt added during the processing of food. Only 15% comes from the salt shaker. Just how much salt is in a processed food can be determined by reading the package label. Taste buds cannot always judge salt content. Some foods that taste salty may be lower in salt content than those that do not. For example, peanuts taste salty because the salt is on the surface, where the taste buds immediately detect it. Cheese contains more salt than peanuts or potato chips, and chocolate pudding contains even more salt. To cut down on salt consumption, you should do the following:

Avoid adding salt before tasting food.

Add little or no salt to food at the table. Season food with sodium free spices, such as pepper, allspice, onion powder, garlic, mustard powder, sage, thyme, and paprika.

Avoid smoked meats and fish.

Cut down on canned and instant soups.

Read labels for sodium content, especially on frozen dinners or pizza, processed meat, processed cheese, canned or dried soup, and salad dressing. When shopping for canned and processed foods, select foods with no more than 200 mg of sodium per 100 calories. Drink Alcoholic Beverages In Moderation

Excessive use of alcohol is associated with liver disease, some types of cancer, high blood pressure, stroke, and disorders of the heart muscle. It is the principal cause of liver cirrhosis in the united states. Coupled with cigarette smoking, alcohol consumption increases the risk of developing cancer of the mouth, larynx, and esophagus. Alcohol also plays a causal role in deaths from accidents, homicide, and suicide and is associated with disrupted family functioning.

Dietary guidelines for americans recommends that alcoholic beverages be limited to one drink per day for women and two drinks per day for men. 48 The smaller allowance for women is because they are smaller than men, they have less muscle and therefore less water than men (so alcohol does not get diluted as well in their bodies), and they have less of an enzyme that breaks down alcohol before it reaches the bloodstream. One drink means 12 ounces of beer, 5 ounces of wine, or 11/2 ounces (one jigger) of distilled spirits (80 proof). A maximal level of alcohol consumption has not been set for women during pregnancy, so pregnant women and women who may become pregnant should not use alcohol.

Author has an experience of more than 4 years writing about health care tips. He also holds experience writing about health diseases and health care solutions.

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