American Medical Association Family Medical Guide - American Medical Association [31]
Alcohol, like sugar, provides lots of calories but little or no nutrition. If you choose to drink alcohol, moderation is again the key. Men should have no more than two alcoholic drinks a day and women no more than one. One drink equals one 12-ounce can or bottle of regular or light beer, one 5-ounce glass of wine, or one mixed drink with 1½ ounces of 80-proof liquor. In addition to the many health risks related to excessive drinking, such as liver damage and an increased risk of accidents, excessive alcohol consumption can interfere with your body’s ability to absorb nutrients from the food you eat.
A Handful of Nuts Goes a Long Way
Nuts are delicious and, although they are high in fat and calories, they can help you lower your blood cholesterol level and even help you lose weight and keep it off—provided, of course, that you eat them in moderation and maintain an active lifestyle. The portion recommended for the most beneficial effects is 1 ounce a day (about a handful) of nuts or 2 tablespoons of peanut butter. In just a handful of nuts, you get vegetable protein and lots of vitamins—including B vitamins—and minerals—including potassium, magnesium, and phosphorus. Nuts also are packed with heart-healthy nutrients—fiber, vitamin E (an antioxidant that protects blood vessels from the harmful effects of free radicals, which can damage cells), folate (folic acid, which lowers the blood level of homocysteine, a blood chemical linked to heart disease), and copper (which improves cholesterol levels and lowers blood pressure). Just remember that an ounce of nuts also contributes about 200 calories.
The Basics of Nutrition
Carbohydrates, protein, and fat are the main components of a nutritious diet. The goal is to select the best sources in the right proportions every day. Read food labels (see page 3) carefully to find the amounts of these nutrients contained in food products.
USDA Dietary Guidelines for Americans
The Dietary Guidelines for Americans published by the US Department of Agriculture provide reliable, comprehensive nutrition advice. These guidelines show you how to get the nutrients you need to lead a healthier, more active life and to lower your risk for the most common chronic diseases, including heart disease, cancer, high blood pressure, and diabetes. To maintain optimum health:
• Aim for a healthy weight.
• Be physically active every day.
• Eat a variety of grains daily, especially whole grains.
• Eat a variety of fruits and vegetables daily.
• Store food properly.
• Eat a diet low in saturated fat and cholesterol and moderate in total fat.
• Choose beverages and foods that are low in sugar.
• Choose and prepare foods with less salt.
• If you drink alcoholic beverages, do so in moderation.
Carbohydrates
Carbohydrates are the main source of fuel for your body and should make up 45 to 65 percent of your daily calorie intake. Carbohydrates contribute sugar, starches, and fiber from plant foods and come in two forms—simple and complex. Your body absorbs simple carbohydrates—such as those in table sugar, most fruits, and the sugar in milk (lactose)—very quickly. Complex carbohydrates are absorbed more gradually and provide your body with a more constant supply of energy. Complex carbohydrates also help stabilize blood glucose levels, avoiding the up-and-down swings in glucose that can result from eating simple carbohydrates. For these reasons, most of the carbohydrates you eat should be complex carbohydrates from whole grains, vegetables, and whole fruits (including the skins).
Children and adults should consume about 130 grams of carbohydrates every day, which is the minimum amount necessary to get a sufficient