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- The total weight of all vitamins in the
body is about 1/4 ounce.
- Vitamins B and C are easily destroyed by
heat - normal cooking.
- Ripe fruit is more easily digested.
- 22% of American households claim to eat
no fresh fruit!
- 50% of the vitamin C can be lost from
some vegetables after only 1 day.
- The most valuable nutrients of the potato
are in the skin.
- A 1 pound charcoal-broiled steak (well
done) contains 4-5 micrograms of
benzopyrene,
equal to smoking 300
cigarettes!
- More people are allergic to cow's milk
than any other food.
- salt is indigestible - irritates the
stomach and bloodstream.
- Green Tea has 50% more vitamin C then
black tea.
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With so much information available about the effects of
dietary fat on health, understanding the role fat plays in a
well-balanced diet can be pretty confusing. To cut through the
confusion, it's important to remember that fat is an
essential nutrient
that everyone needs to stay healthy.
Fat is a valuable energy source and carries fat-soluble vitamins needed
for proper growth and development. It also contributes important taste
and textural qualities that are part of enjoying food. Too much fat,
however, can increase the risk of heart
disease, obesity
and other health problems. When moderating fat intake, it's important to
consider these points:
- Health authorities recommend Americans consume 30% or less of
their total daily calories from fat, with 10% or
less of those
calories from saturated fat. Remember, the 30% refers to your total
fat intake over time, not single
foods or meals. Use the following
chart to guide your fat intake.
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If you eat this
many calories / day
|
Total
Fat / Day
Maximum (grams) |
Total
Saturated Fat / Day Maximum (grams) |
| 1,600 |
53 |
18 |
| 2,000 |
65 |
20 |
| 2,200 |
73 |
24 |
| 2,500 |
80 |
25 |
- Use the Nutrition Facts panel on the food label to help determine
how much fat is in foods. Remember, it's the total
fat intake over
time that's important. A food high in fat can be part of a healthy
diet as long as it's balanced with
other lower-fat food choices.
- All fats are a combination of saturated, polyunsaturated and
monounsaturated fatty acids. Each of these types of fats
have
different effects on the body, but all contain nine calories per
gram.
- Blood cholesterol levels are influenced by family history, weight,
age, smoking, physical activity and eating habits.
Studies have
shown that diets which are too high in certain saturated fatty acids
and dietary cholesterol can raise
blood cholesterol.
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