1fat free diet gall bladder2
If you fit in to one of these groups, you should examine your family tree very carefully. If you are a woman and have been getting heavier with each pregnancy, add 2. +Margot+Robbie+marries+her+British+director+boyfriend+of+three+years+Tom+Ackerley+in+secret+wedding+ceremony+in+Byron+Bay. These people are at increased risk for several diseases, including high blood pressure and atherosclerosis, which can be influenced by diet. Also important in determining the influence of the genetic component is the time of life when diabetes appeared in those members of your family who developed it. This means that, for you to lose weight, you may have to reduce your number of calories to a level below that which a non-obese individual would have to consume. However, we have not reached the stage where we can safely alter hypothalamic function in obese people. People who take them usually gain the weight back when they discontinue the drugs. If the beta cells are not able to keep up with these extra demands, insulin production will be insufficient and blood sugar will rise. Maintain your best body weight, continue using only moderate amounts of salt, and check your blood pressure regularly. Thus, these various components will have a different weight in determining our risk for each disease. Another strong indicator of risk for heart and blood disorders is the presence of a protein in the blood that is called C-reactive protein or CRP. By amount, we mean that fat should contribute less than 30 percent of our total dietary calories. In this experiment, however, the obese individuals did tend to take in more food than the lean ones—but not enough to account for the obesity. Such a regimen is suggested even if you have only one risk. Therefore, if you smoke, it is particularly important to minimize any other risks. A glucose tolerance test consists of having a person drink a fixed amount of glucose (100 grams) in water, then doing blood-sugar determinations periodically for the next four to six hours. Are you too heavy for your height and body build. It is a low-cost insurance policy that should be instigated by anyone at risk for diabetes. Some of these drugs will increase our risk for certain nutritional deficiencies. Butter, for instance, contains more than twenty-nine kinds. Chapter 1 Risk Factors A number of the most serious diseases in our society are related to long-term dietary patterns. In a few instances the answers may be simple. The artery can become completely blocked, cutting off the blood supply to the tissues it normally feeds. The higher amounts are better because this cholesterol reduces the degree of atherosclerosis. Therefore, you should set a goal you can achieve and which eliminates the major portion of your risk. Remember that 10 percent, or less, of total calories should come from simple sugar and only a small amount of this should be refined sugar. The standard pattern of breakfast, coffee break, lunch, dinner, and evening snack applies to millions of Americans. If you have ever had a glucose tolerance test, you should know if it was normal. In choosing these foods, it is important to differentiate between kinds of fats. The next step is to examine the components of your score. The more rapid the absorption, the higher the glycemic index. This is especially true if a major reason for controlling your weight is to lower your risk for diabetes. By contrast, a normal person whose weight begins to creep up slowly but steadily and approaches the 10 percent mark should begin an active program to stop any further weight gain. As the demand goes up, more insulin is produced. The genetic abnormality lies in both the speed at which the fat cells divide and the length of time they continue to divide. A better comparison would be with a three-toothed Spanish-type hair comb. Actually, many American men eat between three and four ounces of protein every day, three to four times as much as is required, and almost twice the recommended intake, which already has a margin of safety. Only people who maintain these levels should be considered normal. If only one or two distant relatives have had diabetes, score 3. For years, however, people have interpreted this to mean that the obese person consumes more food or exercises less than the lean person. If you fall into this category, you are at high risk and should make every effort to lower your weight sufficiently to reduce that risk. +Alessandra+Ambrosio+gives+a+cheeky+flash+of+her+derriere+as+she+strips+to+just+her+thong+in+sultry+LOVE+Advent+video. By contrast, destroying the appetite-inhibiting area causes the animal to eat enormous amounts of food and rapidly become obese. If you do not fall into this category and are not very obese, while there is no room for complacency, weight reduction may be less of an emergency. African-Americans, Native Americans, and Jews of European extraction are among those who have a high incidence of the disease. Cook as well done as is palatable. You can include multiple servings of one or two foods. It can be viewed as two separate diseases. Others, if consumed in large quantities, can harm us. Another question is when to change the diet for the maximum benefit. We will discuss obesity and its prevention and treatment in Chapter 4. A score of 5 or more places us at risk for obesity. When the body burns more fat, the droplets shrink. He or she has fat tissue composed of a normal number of normal-sized fat cells. Oriental restaurants use soy sauce, monosodium glutamate, and other pickled items. To classify yourself at high, moderate, or low risk, take into account your sex and your race, and carefully assess your family background, your lifestyle, your environment, and your diet. They are assembled in green plants by the light from the sun working on carbon dioxide and water. If you smoke, your score should provide some incentive to stop. If you already suffer from one of above diseases, increase your exercise under professional supervision. This disease may lead to heart attack and stroke. If your hyperlipidemia score is 2 or less (serum-cholesterol level of under 200), and the only other risks are Type A personality or cigarette smoking, you will benefit much more by diminishing these factors than by changing your diet. If you are at very high risk, your doctor may ask you to limit egg yolks to two per week whether eaten plain or in prepared foods. Chapter 5 Diabetes Diabetes is one of the most serious and common diseases in modern society and the incidence of the disorder continues to climb. Sometimes these changes are accompanied by significant weight gain. We shall also see how different components of our lifestyle may be particularly important in determining our risk for certain diseases. It can be changed into a vitamin by enzymes in our cells. As important as appetite is, it alone does not control the number of calories we consume. If you fall into this category, it is worth a try. The same is true for all canned meats, fish, poultry, and eggs. Perhaps watching television is the most significant sedentary activity contributing to obesity. The central focus revolves around the hazards of high cholesterol. Average Cholesterol Content of Common Foods Food mg Cholesterol 1. This approach is not as restrictive as it may seem. Note the amount of food you take in and estimate your average daily caloric intake. +Bella+Hadid+attempts+to+go+incognito+as+she+covers+up+her+supermodel+figure+in+a+loose-fitting+hoodie+while+running+errands+in+NYC. Alternatively, dietary fiber may affect the cells that are responsible for breaking down and absorbing simple sugars, and might help slow glucose absorption. In order to reduce caloric intake we must decrease an appetite that may be perfectly normal. If your relatives are not sure, try to piece together as much information as possible. These are formed from groups of three fatty acids combined with a short molecule of glycerol (popularly known as glycerin), pretty much as the long tines of a fork are hooked together by being stuck on a short base. So long as you eat enough protein generally your body can manufacture them. If no relatives or only a few distant ones have had any of these problems, score 0. You should attempt to lower your risk for diabetes. The importance of each risk factor varies with the specific disease. If you already have diabetes, controlling your diet will be a major part of your treatment. Thus, our risk for obesity depends on our metabolic efficiency and how many calories we consume. When stress is constant, the blood pressure may stay elevated. Your main goal is to reach the caloric level that will begin to bring about weight reduction. The chances increase to over 60 percent if both parents are obese. It is ironic that the third problem, which in many ways is the most serious an obese person faces, is not his or her fault but that of the society in which he or she lives. If your diet has been poorly balanced to start, it may still be poorly balanced and probably should be changed. Each of the risks should be approached separately. If you have a strong family history of hypertension, your risk increases. Although there is no real evidence that any dietary change is necessary for this group, if you are an excessive salt user, you cook with a lot of salt, and salt your food before tasting it, it would be prudent to use the salt shaker more sparingly. To those at low risk, we are not advocating complacency or a false sense of security. If you find that you must consume 1,500 calories or less to begin a slow but steady weight loss, take a multivitamin and mineral supplement. How much depends on how prevalent this disease is in your family health tree. Thus, to reach ideal weight, you must lose seventy pounds and maintain that weight loss. Risks are better defined and, therefore, will carry more weight, in some cases than in others. For osteoporosis, your decision to change your diet will have to involve less quantitative data. If the answer is yes, then use a balanced reduction in calories that you can sustain for the rest of your life (see Chapter 4). Excessive intake of alcohol or any other high-calorie food or beverage contributes to body fat. The higher one is the systolic pressure and the lower one is the diastolic pressure. Eat 2 servings per day of milk, cheese and yogurt. Questionnaires can be used to decide whether your behavior pattern constitutes a major, moderate or low-risk pattern. You can lower that risk by increasing physical activity. This diet will almost certainly be high in carbohydrates. +Chicken+skin+is+where+all+the+fat+is+contained+and+leaving+it+on+will+add+up+to+three+times+the+amount+of+calories. Thus, the first person is allowed 150 calories from these carbohydrates, the second 180 calories, the third 300 calories, and the fourth 365 calories. Introduction Nutrition is the science that deals with the effects of food on the body. If your blood sugar goes too high, you may require treatment during pregnancy. Most of us do not have the incentive to make the necessary changes. +So+who+REALLY+won+in+the+Strictly+style+stakes. Then a sugar substitute was incorporated into the foods to reduce their caloric content. Not only that, a mixture of proteins is often better than a single one—or several single ones—taken one at a time. In the United States, blood pressure rises with age. Avoid empty calories such as alcohol and refined sugar. We do know, however, that people without any other known risks for diabetes are more likely to develop the disease if they are obese than if they are lean. For dessert, eat low-fat products such as gelatin, fruit ices, low-fat yogurt, angel-food cake, or homemade products containing the allowable fat. Do you eat more now than when you were twenty-five. A person who is 10 percent above ideal weight and has been that way for ten years may need only to keep careful watch on his or her weight. The one with the most support is that fiber delays the absorption of simple sugars from the gastrointestinal tract. By contrast, a strong family history of gestational diabetes, an abnormal glucose tolerance test, or true obesity all place you in a high-risk category. Then we can attempt to alter the pattern of development. If you fall into the relevant Type A category, then you are at risk for atherosclerosis and hypertension. For most of us, overweight means too much fat. You may begin your journey by evaluating your individual risks for the nutritionally related diseases most threatening to your longevity and to your quality of life. A family history of heart attacks at an early age (in the 40s) is suggestive of this form of metabolic disorder. Suppose you consume 2,500 calories per day from the following foods: whole milk, toast and butter, coffee (three cups a day) with two teaspoons of sugar, tuna fish or chicken salad sandwich, steak, home-fried potatoes, vegetables, salads, and cheese-cake or apple pie—a standard American diet. Third, in populations where diabetes was once rare, the disease has become much more common as that population has become heavier. +You+should+also+remember+how+significant+each+1lb+is+that+you+lose. By contrast, the incidence of hypertension may be as high as 30 percent in the United States. Moreover, high blood pressure is virtually nonexistent within these cultures. ss Maturity-onset diabetes is a genetic disease that manifests itself when the body requirement for insulin is not satisfied. The timing of your insulin dose may be different, but either pattern can be dealt with effectively. For example, during the week, you may consume 25 percent of your calories at breakfast, 20 percent at lunch, 30 percent at dinner, and split the remaining 25 percent between two snacks, one in midmorning and one in mid-evening. Finally, prolonged hypertension can damage small vessels in the kidney, causing scarring in that organ—leading to kidney failure. Even if you can stay on such a diet long enough to lose some weight, you will gain it back as soon as you resume your previous eating habits. , liver, kidneys, heart, and brains). The next thirty-six pounds will only reduce your risk by an additional 15 to 20 percent. In the case of the first person discussed above, 1,500 (total) minus 300 (protein) and 825 (carbohydrate), or 375 calories will come from fat. If your weight is between those ranges, you are in the caution zone. Our efficiency, as far as we know, is genetically determined. Thus, the program you will embark on is not a short-term reducing diet to drop five or ten pounds quickly. There is evidence that Americans are going in the right direction. Just be aware of what you are eating and initiate the kind of changes that are easiest for you. In an adjoining room was a woman who was always at her ideal weight of 150 pounds. ss The Prudent dietary guidelines for atherosclerosis are quite simple. Getting an answer to that question is the first step in reducing your risk for atherosclerosis. The distribution of fatty acids also dictates the temperatures at which a fat melts—and thus determines whether fats are solid or liquid at room temperature. Lean subjects almost immediately began to consume almost twice as much of the liquid diet. The amount of saturated fat, and the total fat content of each food we buy is now shown on every food label and new regulations will append trans-fatty acid levels. Besides the precautions noted above, it is useful to know which foods are naturally high or low in sodium. By contrast, obesity beginning any time during childhood incorporates an increased number of those cells. Total score 5 and above—hyperlipidemia score 3 and above—everyone. However, it is clear that African-Americans and Orientals must take race into account when determining their risk for these important conditions. On the meat list, you can substitute one ounce of lean beef for one ounce of fish or skinned poultry, or for two teaspoons of peanut butter. Many of us are above our ideal weight, but not all of us in that category are obese. +Victorious+Ore+Oduba+leaves+Strictly+studios+with+his+glitterball+trophy. There is a genetic component, which we are just beginning to understand. Substitute fruit for pretzels, and juice or sugar-free iced tea for beer. If the coronary artery becomes blocked, the heart tissue is starved of oxygen and critical nutrients. Are you at risk for one or more of these diseases. Visualize a blood vessel as a flexible hose. Prevention of hypertension may be one more important reason to improve our calcium intake. It is not surprising that most reducing diets fail to achieve and maintain ideal weight. The right number for you may be too much for your friend, even though you are both of the same age, gender, and body build. The genes involved have been identified so that it is possible to predict (with certain specialized tests) which individuals are at risk. If you are truly obese, that is, 20 percent or more over your ideal weight, you must consider yourself at high risk for diabetes, even if you have no other risks. If you must diet, use a low-calorie plan that provides the maximum variety of foods. Is there another means to increase our HDL-cholesterol level and, thereby, further lower our risk for atherosclerosis. There are people with tumors of the hypothalamus that have affected their appetite regulation so that they have become morbidly obese. Begin by checking your weight several times a week. The mechanism within the pancreas that normally manufactures insulin becomes badly damaged and can no longer produce the hormone. The number of ways in which we can eliminate 300 calories from our diet and still keep the nutrient values the same is almost infinite. As for our grandparents, few of us could say with any certainty whether Grandmother or Grandfather had high blood pressure. Your blood pressure should be taken at least twice a year and your serum lipids should be analyzed with the same frequency. Refrain from food (Water is allowed. An 8-ounce glass of milk provides 8 grams. Excessive strain on the pancreatic beta cells may cause symptoms to appear when that person is in the fifties or even younger. Coconut oil Chicken fat Butter and products with Meat drippings Dairy Fat (for example:) Lard cheese, cream, whole milk, Hydrogenated shortenings Ice cream, chocolate Coconut oil bakery items Palm oil High in Cholesterol Egg yolks Pate Liver Caviar Kidneys Dairy products Sweetbreads Products made with the brains (above, for example: cakes) Heart Pies, pastries, and gravies. Many of these drugs work by causing the body to eliminate more sodium through the kidneys, thus reducing the amount within the tissues and body fluids. Contrary to what you may have heard, a high-carbohydrate diet is preferable for anyone with diabetes. You may have too many fat cells, each containing a normal amount of fat and hence of normal size. Smoking is a major risk in atherosclerosis, a minor risk in hypertension, and not a risk in obesity. The pancreas lies buried in the abdomen behind the liver and intestines. A second dietary variable related to hypertension is the consistent consumption of too many calories, leading to obesity. An objective assessment by your spouse or a close friend is often enough. When Table 17 is used, the protein intake at all calorie levels will be adequate. With multiple pregnancies, this can result in cumulative growth in fat cell numbers. It means you have to adapt it to the number of calories that maintain your own weight at a healthy level. Such an individual might require 73 times 50, or 3,650 calories per day. Rest, meditation, and exercise are valuable tension relievers. Calorie counting has become an integral part of life for many of us. Or do people who respond more to external cues tend to become obese. Did any of them fracture a hip or a wrist. Fourth—What type of diet do you consume now. The essential factors missing in cereal proteins are abundant in milk proteins. Let us explain the reasons behind this approach. The insulin manufactured in the beta cells is secreted directly into the bloodstream and carried to all the tissues of the body. Exactly how these different types of fats influence the levels of blood cholesterol is not known. People given ghrelin injections felt voraciously hungry, and, when turned loose at a buffet, ate 30 percent more than they normally would. Although there is no definitive evidence that such people need to reduce their salt intake to such low levels, clinical experience suggests that strict control of dietary sodium intake may be beneficial. It is not, however, a precise set of data for calculating your chances of having any specific disease. Within each list, foods are shown in specific quantities or units. On the other hand, if all Americans were to emphasize low-fat, low-cholesterol foods, such a diet would become the norm rather than the exception. The number of calories we can take in while still losing weight will vary from person to person. If you are at the lower end of the spectrum, though technically obese, your risk may not increase very much. Thus, at any given sodium intake, an obese person is more prone to hypertension than a lean individual. Thus, the treatment of obesity does not really get at the core of the problem. With our abundance, inefficiency is rewarded One observation that has provoked a great deal of speculation is the existence of a thermogenic organ known as brown fat. While this does not prove that obesity is an independent risk for diabetes, it suggests that we treat it as if it were. Fatty materials, mainly in the form of cholesterol, are deposited in the lining of arteries. (12 percent of 3,000 is 360, and 12 percent of 3,650 is 438). All these considerations will be thoroughly discussed in the following chapters. The monounsaturated fats not only lower total cholesterol, they do not decrease the levels of HDL (good cholesterol). Finally, if you have hyperlipidemia, specific dietary treatment is necessary. Today, with the availability of insulin, most can live a relatively normal life. Because muscle tissue is denser than adipose tissue, you can gain weight while losing fat. Here is a summary of recommended menu selections: Table 6. We need protein to develop muscles and keep them healthy. Where does it differ from the desired pattern of moderate salt restriction. We tend to eat more for comfort or to wind down after a stressful day. From a health standpoint, we have nothing to lose—and we can gain a great deal. These changes increase her needs for at least one nutrient—calcium. Before you can make a rational decision about whether you should change your eating habits, it is important to determine the nature of the diet you now consume. They, also, preferred less sweet solutions, but after weight reduction their preference was the same as in the lean subjects. A high saturated fat intake also tends to increase the amount of cholesterol circulating in the blood. The high-carbohydrate diet gave the lower mortality rates. The best one is not the one that consumes the most calories but the one you can make a part of your daily routine. More than thirty years ago, an association was discovered between a particular set of behavioral characteristics and coronary artery disease. Eating dry cereal with milk is a classic example of how cereal protein is improved in a natural combination of foods. Since refined sugar is a food of very low nutrient density, large amounts of it should not be consumed on any reducing diet. You should be able to determine with certainty whether you have some of these risks. Salads offer a variety of flavors and textures while still permitting utmost control over the kinds and amount of fat in the meal. Table 13 shows the glycemic indexes for some common foods. If you are obese and have not been able to reduce your weight, you should be constantly alert for these diseases. Any patient with steroid-induced high blood sugars should have a glucose tolerance test while on steroids. It is present in all cells and in all body fluids. Even after losing weight, they show no increased preference for sweet foods. To understand these standards, let us take a closer look at foods. Dividing this figure by 2. This conclusion is supported by observations that people who consume Mediterranean diets (high in olive oil) do not seem to get atherosclerosis. Brussels sprouts Onions Catsup (2 tbs. This may be the greatest challenge any of us face in our struggle to prevent obesity. We must try to alter the pattern of food intake and the kind of foods eaten, a system that may be deeply rooted in religion, ethnicity, and family background. Protein should contribute 12 to 15 percent of all calories. You may have to control the amount of milk and dairy products in your diet. Most obese people have tried many plans, lost and regained hundreds of pounds, with little permanent success in controlling their weight. As we have seen, there is a strong genetic component to obesity. When we compare these patterns with the way we eat, for most of us the differences will be great. Thus, your risk for hypertension increases if you are African-American and living in the United States. Without dairy products, the typical American diet is low in calcium. You may be taking either type, or, more often, a combination of them. In certain people, the risk of acquiring the disease may be lowered by dietary modification. e. Hence, if our arteries narrow either by contracting their muscular walls or as a result of some disease process, the blood pressure increases. This type of diabetes is much more common than the first—and, according to the National Institute of Digestive and Kidney Diseases, its prevalence has increased almost 50 percent in the past 12 years. In a minority of cases, there is a genetic predisposition to high cholesterol. Combined fat and sugar—Replacing the cheesecake or apple pie with a piece of fruit can reduce your caloric intake by more than 100 calories. In addition, you have one martini before dinner and a glass or two of wine with dinner. The most important of these blood fats is cholesterol. Thus, as the human race evolved in a world constantly plagued by food shortages, the more efficient calorie converters were favored to survive by the process of natural selection. It is, therefore, well worth the trouble to assess our risk for becoming obese and, if we are in danger, to do something about it. When too much sodium is available, the kidney filters it from the blood and passes it into the urine. There is no question that cardiovascular fitness can be improved in any sedentary individual who undertakes an appropriate exercise program. Fourth, your lifestyle: if you are a compulsive eater, score 2 to 5, depending on how much tension you are under and how much food you consume during periods of tension. +and+his+harem+are+there+too. As the glucose level increases, more insulin is produced. ) do not need to be restricted (unless you are watching your weight). The longer we continue to consume the wrong foods, the harder it will be to overcome our risks. Our meat consumption should be limited according to our total calorie allowance. Some of us jog or walk briskly every day. The period during which this can occur extends from before birth to the end of adolescence. If your other points are from family history, hypertension, diabetes, or obesity, you should use the low-fat diet along with any other remedy for the particular risk. Using the exchange lists in Table 16, you can convert your diet requirements into food servings, and distribute these among meals and snacks without going through all the calculations. Yet this knowledge could be crucial in predicting our own risks for heart attack, high blood pressure, diabetes and other diseases. +Recently+retired+F1+world+champion+Nico+Rosberg+and+wife+Vivian+Sibold+turn+up+the+glamour+in+cocktail+attire+as+they+attend+Athletes+of+the+Year+bash+in+Germany. It is most likely to produce long-term results. Your metabolism is fighting you by increasing its efficiency. +Letiza+adds+a+twist+to+her+favourite+plum+suit+as+she+attends+a+drugs+charity+meeting+in+Madrid. Since alcohol interferes with the absorption of folic acid and vitamin B-6, heavy drinkers who are on the pill are at double risk. We do believe that this is an important mechanism by which exercise aids in weight reduction. By changing our diets, however, we can improve the odds. When given a choice of two brands of vegetables or soup, choose the one without added salt. If the clogged artery services a portion of the brain, a stroke will follow. What happens, then, to those people not cured of obesity. ss The dietary pattern we maintain is, in some ways, the most important factor contributing to our risk for nutritionally related diseases. Altogether, the amount of fat from the meat and from oils used in cooking, in salad dressings, etc. Dieters who lose weight and then try to keep it off make more ghrelin than they did before dieting, as if their bodies are fighting to regain the lost fat. One problem with artificially hydrogenated fats is that some of the chemical bonds formed between the carbon and hydrogen atoms are not in the same geometric position as those formed in nature. Hence, it is a primary cause of atherosclerosis (hardening of the arteries). After a few days at this intake level, the calorie content of the liquid diet was cut in half while its taste and consistency remained the same. You will tailor the time and dose of your insulin accordingly. There are some general rules to help us decide what foods or beverages to eliminate or reduce in quantity. Also, many women are regular users of oral contraceptives that may interfere with the absorption and metabolism of certain vitamins. The number of calories a person consumes depends on the amount and the kinds of food he or she eats. The amount of cholesterol varies among meats and other animal products. By contrast, gender is very important in osteoporosis and much less important in high blood pressure. In the adult, we have seen that an ounce or so of a good protein daily will maintain the average man or woman in good health. Fat Exchanges One exchange of fat contains 5 grams of fat and 45 kcal. The obese individual is a member of an oppressed minority. +Designer+of+the+Year+Nicky+Haslam+-+whose+clients+include+Prince+Charles+and+Mick+Jagger+-+reveals+how+to+celebrate+Christmas+like+the+A-list+(but+on+a+shoestring+budget). After a few days, each person reached a constant caloric intake. If we can draw an analogy to humans, it means that division of fat cells continues beyond adolescence in genetically susceptible persons. As we have seen, these drugs independently raise blood-sugar, and insulin production is stimulated by these high levels. Today, very effective drug therapy exists for hypertension (high blood pressure). In addition, if we are at high risk for atherosclerosis, our cholesterol intake should average less than 300 mg per day. Be sure to incorporate balance into your menus. If information about certain close relatives is unavailable, you should assume yourself at increased risk. Remember that you may not be an overeater. Finally, although dietary pattern is a factor in all these diseases, your pattern may or may not be contributing to your risk for one or more of them. However, for most of us, special techniques like these are not necessary. A deficiency of one or a combination of these nutrients may occur. Using a criterion of 175 mg per 100 ml as normal, most people in our society have high cholesterol levels (hyperlipidemia). Not surprisingly, the obese subjects did not consume very many more calories than the lean subjects did. First, identify those sources of calories that have little or no nutrient value: Alcohol—Cutting out the martini will save calories. Thus, whether you are overweight or not, this diet has some advantages over the more traditional American diet. If several close relatives have suffered from atherosclerosis, heart attack, or stroke, or have been known to have hyperlipidemia (high blood-fat or cholesterol levels), score 2. Most of us do not have any idea how much salt we consume. Table 2. Table 16 lists the number of items from each exchange list permitted daily for persons taking in 1,000, 1,200, 1,500, and 1,800 calories (most adult-onset diabetics). This promptly results in a lowering of the blood sugar, which, in turn, signals the beta cells to cut back insulin production. They become less elastic (hardening the arteries, causing atherosclerosis), and grow narrow so that blood flow is slowed or even stopped. Continue at this caloric level until you stop losing weight. In order to filter properly, the kidney has a mechanism to raise and lower blood pressure. This phenomenon relates to our lifestyle and can be changed by altering our diet. This organ converts food energy into heat energy. Vegetables Naturally High in Sodium Artichokes Celery flakes Mustard greens Beet greens Chard Parsley flakes Carrots Dandelion greens Spinach Celery Kale Whole hominy White turnips Table 10. If you are overweight but not clearly obese (105 to 120 percent of your ideal weight), score 3. So the fatty acid is not fully filled, not saturated with hydrogen. The animals formed too many fat cells early in life. Therefore, while it is easy to agree that calorie control is the cornerstone of any program to prevent or treat obesity, limiting the number of calories we consume may be very difficult. Our population consumes a diet that leads to high levels of blood cholesterol. Before the availability of insulin, all patients with true juvenile-onset diabetes died within a short time. Now that you have determined your risk and decided whether a low-fat diet can lower that risk, you still need to address the other factors. Your total cholesterol level does not tell the full story. The number of calories that constitutes an excess varies from person to person. Recreational activities include bowling, fishing, target shooting, horseback riding, motor boating, snow mobiling, or other similar activities. Before the advent of modern drug therapy, the only way to control high blood pressure was with a very low-salt diet. You only need to be aware that you are consuming calories as you watch. Such fats do not melt at room temperature. A low-fat diet will necessarily be high in carbohydrate. 2. See Chapter 2 (Atherosclerosis) for a discussion of fats. Animal studies suggest the nature of one type of genetic abnormality. Our ability to predict other diseases is much more limited. Women who are pregnant or breast-feeding, as well as teenagers, should get 3 servings per day. Some sophisticated tests employing complicated and expensive measurements can do this very accurately. The disease is almost unheard of in primitive societies. Fats, oils, sweets and alcoholic beverages should be consumed sparingly. By using some simple measures you may nip a potentially serious problem in the bud. That this is our average does not mean it is normal. You wish to reduce your body weight to a range that lowers your risk for the complications of obesity. It is also a way of rating any changes that result from your efforts to lower that risk. This type is the chief component in animal (meat) fats, butter and dairy products. Yet, our two ounces of brown fat can increase our energy expenditure by nearly 25 percent. At any given level of intake, such an individual requires fewer calories to run his metabolic processes, and he rapidly develops a calorie surplus that his body converts to fat. Optimum nutrition provides more than the essential nutrients. There are no good methods for making our bodies waste calories. By knowing the number of calories you require and employing these lists, you can arrange a diet that meets all the criteria outlined above. Proteins—Proteins (plural because there are more than one) are the most complex substances known to man. Which type of person we are depends on our genetic makeup. For dining out, patronize restaurants that cook to order and prepare fresh vegetables. There was no relationship between the amount of food consumed and the change in appetite that occurred when the caloric content changed. Find the way that works for you and that can be applied regularly. As a final example, let us take a tall, somewhat underweight young juvenile diabetic who should weigh 160 pounds (73 kilograms) and who takes part in competitive athletics. If you have a tendency toward diabetes, your beta cells may not respond perfectly and your blood sugar may be somewhat elevated. There are several possible explanations for these results. More specifically, the obese sedentary person can consume 625 calories as complex carbohydrate and 150 calories as simple sugar (total 825). As any population begins to exceed ideal weight, the life span of that population starts to decrease. The causes of childhood obesity are very similar to those of adult obesity. For several evenings, write down everything that you eat as you watch. If it is stable and you are not in the danger zone, check it once a week. It is important for us to be aware of what we are eating. Thus, if you know your HDL level, you can score more accurately. ss Who is a risk. However, severe restriction of refined sugar is not advocated as a preventive measure for maturity-onset diabetes. As it circulates throughout the body, the blood generates pressure within the arteries and veins. It means that you and your physician will design an eating pattern that is consistent with your needs and your lifestyle. +But+experts+claim+it+is+far+from+ideal+because+it+restricts+carbohydrates+-+an+essential+part+of+any+balanced+diet+-+and+ups+the+amount+of+protein+-+which+can+cause+the+body+to+lose+calcium. But a family tree totally free of diabetes is not absolute assurance for a lack of genetic risk. Certain drugs do this either temporarily or permanently, but they have serious side effects. Is our society too concerned about being overweight. Put the peanuts on the top shelf of the closet. A more generous allowance for an adult, and the most frequently quoted rule of thumb, is 1. Fasting blood sugar tests are easily done, inexpensive and require, at most, the discomfort of a pricked finger. ) As we have seen in Chapters 2 and 3, atherosclerosis and hypertension both involve multiple risk factors. Animal studies have suggested that hypertension may involve low calcium intake. A few years ago your only alternative was to avoid eating canned goods by using frozen or fresh produce. Perhaps that explains why the death rate from coronary artery disease in France is about one-fifth that in the United States. Thus, if you are obese, it is important that you lose weight. Blood pressure oscillates between a high and a low value, depending on whether the heart is contracting or relaxing. Fats and oils add up to one of the main sources of energy in the American diet. Making a rough estimate of your protein intake is fairly simple. Beta-carotene, also an antioxidant, is a pro vitamin. This test indicates the ability of the pancreatic islets to produce insulin. Do obese people respond more to external cues because they are obese. Once the arteries have been contracted for a long time, they become more fixed in that condition and will not relax as easily when salt intake is lowered. If you know your level and it is high, add 5 to your score. Cholesterol is manufactured, in at least the required amount, by the body, regardless of the amount in the diet. Careful evaluations showed that beginning at about two weeks of age, the rate of replication of fat cells is faster than normal. This process gradually reduces the opening in the artery through which blood can flow. If your weight begins to increase, even by one or two pounds, recalculate your caloric intake. What is the etiology of this important disease. Even those at lowest risk for a given disease may end up suffering from that disorder. +Other+tips+include+alternating+alcoholic+drinks+with+non-alcoholic+drinks+and+drinking+a+small+glass+of+white+wine+with+fizzy+water+to+make+a+spritzer+instead+of+drinking+a+large+glass+of+wine. Early versions of the Prudent Diet allowed liberal amounts of polyunsaturated fats because they tend to lower our blood cholesterol levels. There is no difference between weight-reduction diets for a person at risk for diabetes and for a person who is not. From a practical standpoint, a person with diabetes should consume sugars in a form as close to the natural state as possible. The heart initiates this pressure by forcing the blood out of its chambers, into the aorta (the main artery), and through its branches into the various tissues in the body. If it is 3 or more, a low-fat diet should help lower your risk for atherosclerosis, regardless of the source of the other points. Others consume tiny amounts of food and have to force themselves to do that. Simple sugars should be restricted to 10 to 15 percent of all calories consumed, and only a small amount should come from refined sugars. There are, likewise, contrasting differences between the diets of the United States, China and Japan. As we shall see, the health risks attributed to overweight, while real, are minimal for most people. We include foods and supplements with protective effects apart from their nutritive values, yet appealing to your individual tastes. Regular physical activity will increase both our caloric expenditure and our physical fitness. Type A personality is an important risk in atherosclerosis and hypertension, but not so important in cancer of the breast or colon. A family pattern may emerge that will help you determine whether you are at increased risk for one or more of the diet-related diseases. The eating pattern of an obese individual, then, is much more sensitive to certain lifestyle components not usually associated with diet. There are theoretical reasons that consumption of large amounts of refined sugar might increase the stress on an already susceptible pancreas. It is also good advice to use preventive measures even if you do not suffer from those diseases but do have a strong family history for one or more of them. Thus, another function of insulin is to regulate the level of blood sugar. Table 2 lists the approximate cholesterol content of some common foods. For most of us, life means driving to work, taking the elevator to the office, sitting in a chair most of the day, getting back in the car, driving home, and sitting in front of a TV until bedtime. Such people are susceptible to high blood pressure. Daytime snacks can be popcorn (unbuttered or lightly buttered), bagels, pretzels, dried and fresh fruits and vegetables, low-fat yogurt (frozen or regular), walnuts, or sunflower seeds. If your score is below 5, you are probably not susceptible to hypertension. However, Americans are now fatter than ever, primarily from lack of physical activity coupled with increased calories from snack foods. ), this is a warning sign that you are at risk for developing maturity-onset diabetes later in life. ss Simply belonging to a particular racial group can increase our risk for certain nutritionally related diseases. A strict diet may lower our risk not only for atherosclerosis, but for kidney and eye disease as well. We need some kinds of protein more than others. +Thinking+healthy+food+is+always+low+calorie+food+You+may+pride+yourself+on+knowing+which+foods+are+healthier+than+others. Once you have estimated your risk for any of the diseases in question, you can decide whether a change in diet is appropriate for you. There is no relationship to the number of calories consumed, the amount of carbohydrate, either complex or simple, or the amount of fat in the diet. This explains why babies can stay warm without putting on clothes, lighting fires, or shivering. +PICTURED%3a+Kourtney+Kardashian+seen+leaving+hotel+with+male+model+Younes+Bendjima. Table 9 lists vegetables that are high in sodium, and Table 10 lists foods permitted at any level of restriction. It travels around the body through the bloodstream, and it provides insulating, shock absorbing and smoothing layers under the skin and around other body tissues. Experiment with such spices as coriander, cumin, fennel, ginger, and others you have never tried. A second rule concerns the nature of the carbohydrates we consume. Table 16. If you are a woman, you are naturally at greater risk for nutrient deficiencies than if you are a man. However, exercise is not the answer to all our problems. Religious practices, such as keeping kosher or eating no meat, carry with them certain obvious nutritional implications. The higher the pressure in these arteries, the more efficient the filtration. And from these twenty amino acids, millions of different proteins can be manufactured. If you are a woman and have children, did you have high blood sugar during pregnancy. In a weight-control program, it is even more important to minimize our risk for diabetes by restricting the amount of fat in our diet. Knowledge of this relationship between high sodium intake and hypertension is not new. Only a small number of this population will develop diabetes, and nothing can be done either to identify or to protect them. In addition, obesity directly increases our risk for gall bladder disease and for certain forms of cancer. Over-the-counter drugs and prescription medications further complicate our problems. Lisa+Riley+celebrates+her+incredible+weightloss+by+unveiling+her+new+fashion+range+after+slimming+down+from+a+size+30+to+a+12. Exercise will not only help you keep your new weight, but may directly reduce your risk for atherosclerosis and hypertension and their dreaded complications—heart attack or stroke. Cholesterol is a complicated substance, much more like a wax than like ordinary fat. Presently, we believe that some people with the genetic predisposition are susceptible to what appears to be a viral infection. Diet lowers the risk of certain major complications. By evaluating your long-term dietary pattern, you should be able to assess whether you are increasing your risk and whether a dietary change will be beneficial for you. If this happens, we can give you a statistical evaluation of how much that affects your chances for having a heart attack. Vitamin and mineral supplementation should not be necessary if selections are made from a variety of foods, except that iron should be given to women on 1,000 or 1,200 calories. Anyone with a family history of diabetes is at risk for developing the disease. For example, aspirin can cause gastric irritations and microscopic bleeding, which can lead to iron deficiency. But they introduced a new hazard (pulmonary hypertension), which does not threaten everybody who takes them but is often fatal to those who are afflicted with this drug-induced disorder. In practice, only the first and last alternatives are available. If too much is consumed, the body makes less. The person who consumes large amounts of refined sugar and does not gain weight. Olives—5 small Bacon, crisp—1 slice Roquefort dressing—2 tsp Peanuts—10 Butter, margarine—1 tsp Thousand Island Oil—1 tsp. The obese person may handle calories more efficiently. And, even after several generations in the United States, many ethnic differences remain. In some people, the added need for insulin does not stress the beta cells. In most instances, however, the answers are not so clear. When the blood has too much cholesterol, whether manufactured by the body or stimulated by a high-fat diet or from the ingestion of cholesterol itself (egg yolk is one of the chief food sources), cholesterol settles in the walls of blood vessels. In some obese persons, fat cells are swollen to three or four times their normal size. Saturated fat should contribute no more than 10 percent of total calories. People who consume large amounts of sugar also consume excess calories. Super Active: At least one and a half-hour of vigorous activity (training for competitive athletics, full-court basketball, mountain climbing, weight training, football, wrestling, or other similar activity) four days per week or more than two and a half hours of recreational activity four or more times per week. The metal is found in water (However, some of the metal in water may be toxic due to contamination from industrial waste. One group of plant products that is very important in the Prudent Diet includes seeds, nuts, and the fats derived from plant sources. Ten to twenty percent above ideal weight means danger. In addition, you should limit the amount of all canned vegetables, soups, and vegetable juices to two servings a week. Cigarette smoking is only one of several major causes of atherosclerosis and coronary artery disease. If you eat foods that are high in salt, you are more likely to have high blood pressure. In addition, if you belong to a high-risk ethnic population, add 2. Incomplete proteins are somewhat, or completely, lacking in certain essential amino acids. Any weight that is below the danger zone is excellent. One approach that has had perhaps more success than any other in achieving lasting weight reduction has been behavior modification. But we do not advocate supplementing our foods with oils that provide extra calories. The distribution of excessive body fat is also significant. For example, an apple is better than applesauce or apple juice. A high dietary intake depresses the body synthesis of cholesterol, but not enough to cancel out the effect of the diet. To reduce, she needed to lower her caloric intake to levels below that necessary for the leaner woman to lose weight. To be below the danger zone you have to lose fifty-two pounds and maintain that weight. It is introduced into our food supply through all kinds of processing. These measures involve changing your diet to reduce either your calories or your salt intake, or both. If the answer is equivocal, the possibility of increased risk must be considered when you calculate your risk for hypertension and atherosclerosis. The main components of fats in food and in the body are various fatty acids. Changes in lifestyle often occur so subtly that they go unnoticed for a long time. A second way in which the body can deposit excess fat is by creating more fat cells. But genetics is only one part of the story. ss Perhaps as many as one-half of all American women are depleted to some extent in at least one of the vitamins or minerals. Since diabetes is genetic in origin, it will be more prevalent in some demographic groups than in others. Most is attached to light (low-density) lipoproteins, or LDL. In addition to such drastic events such as heart attack or stroke, some insidious consequences may occur. +Kylie+Jenner+and+Tyga+keep+a+low+profile+on+casual+lunch+outing. Essentially it entails omitting dehydrated soups, bouillon, cold cuts, sausages and other pickled or cured products, salted crackers, pretzels, cheese and cheese spreads, soy sauce, and seasonings such as catsup, mustard, commercial salad preparations, and seasoning salts. This treatment may entail the use of insulin. Prevention of a nutritional disorder is much more difficult and complicated than prevention of an infectious disease. Most tissues of the body increase their cell number only during the early phases of their growing period (from fetal life through early childhood). For example, we know that consuming adequate amounts of calcium in our younger years will offer some protection from osteoporosis and the brittle bones of later years. It is important that you be extremely honest in examining your lifestyle. Since the risk for developing atherosclerosis increases at higher blood cholesterol levels (particularly levels above 200 mg per 100 ml), we should strive for levels below 200 mg. When food is scarce, the people who use energy most efficiently have an advantage. The skin-caliper is useful in differentiating the very muscular individual from the person who is equally overweight because of too much fat tissue. Although we cannot say that these are necessarily the best numbers for you, they serve as a good general guide. We are not very concerned about what you ate during the past twenty-four hours or seven days. Eat 3 to 5 servings per day of vegetables (dark green leafy, deep yellow, dried beans and peas or legumes, starchy and other vegetables. Eat 2 to 3 servings per day of meat, poultry, fish or vegetarian alternates such as eggs, dried beans and peas, nuts and seeds. fat meat—For higher fat content of meat, count one fat exchange (list 7) for each 5 grams of additional fat. By contrast, the calories we consume are largely a function of our lifestyle, and therefore under our own control. In each of the following chapters we will review dietary patterns that can lower our risk for certain diseases. The long-term differences between high- and low-protein diets are especially hard to evaluate. It has been postulated that a diet high in refined sugar will put an added strain on the beta cells and that, over a long time, such a diet will induce diabetes in susceptible men or women. What we are saying has very practical value in weight reduction. It is not very different from the typical American diet. Hence, if you are not obese, you may not need to control your caloric intake any further. The average level in the middle-aged population in the United States may be around 200 milligrams (mg) per 100 milliliters (ml), but that is not safe. We can add fiber in the form of bran or raw vegetables. Is it any wonder that more people are cured of even the most malignant type of cancer than are permanently cured of obesity. If you have always had a problem controlling your weight, score 3. Even if there is no history of obesity in your family, a careful examination of the rest of your propensities is still important. We now know that this may not be true in all genetically prone people. Historically, in this country, most people with diabetes were treated with a low-carbohydrate diet (which was high in protein and in fat). The time to change it is after you have reached the proper caloric level and sustained that level for several months. There is no specific number of calories that must be consumed to prevent obesity. Even if it is not possible to change your ingrained living habits, knowing your increased risk for a nutritionally related disease will help you to make informed decisions about your diet. +Bikini-clad+Sophie+Kasaei+shows+off+her+one+stone+weight+loss+as+she+admires+the+view+from+her+hotel+pool+in+Dubai. In this chapter, we will discuss prevention and treatment of this disorder. This approach is an excellent one in the prevention of obesity but of limited use in its treatment. In most obese individuals, however, it occurs at caloric intakes that are not greater than the caloric intakes of lean individuals. In fact, a mixture of vegetable proteins—say rice and peas—together with a relatively small amount of animal protein (as in a Chinese meal) may be as good as animal protein, considerably less expensive, and lower in fat than a huge steak. Are you adding more than one-fourth teaspoon of salt to your food. If you are obese, you are at risk of shortening your life span. If you are not sure that your overweight means too much fat, there are sophisticated ways of determining the amount of fat in your body. It is more difficult to assign a numerical value to others. +Blac+Chyna+still+scheduled+to+make+paid+Vegas+appearance+despite+relationship+turmoil+with+Rob+Kardashian. A high salt intake can only worsen your chance. In rodents, brown fat can increase energy expenditure by as much as 200 percent. The simplest way of judging whether you have an excess of fat in your body is to examine your weight relative to height. If you weigh 10 percent above your ideal weight, you are bordering on obesity. Some obese volunteers spent several weeks in specially constructed rooms in which the amount of energy expended by all forms of exercise could be measured. The same disease, the same type of insulin treatment—the only difference was the type of diet used. Family history is important in determining risk for obesity, atherosclerosis, high blood pressure, and diabetes, and not very important in determining our risk for cancer of the colon or diverticulosis. Several studies have been cited to support this hypothesis. As we have seen, wide swings in the level of blood sugar should be avoided. The level of blood sugar is also sensitive to diet, particularly to the type and the amount of carbohydrate we consume. From these observations, we can deduce that two factors contribute to the high incidence of obesity in children of obese parents. However, it is not practical for a diabetic to calculate his or her allowances from scratch. The less radical the changes as you begin to limit your calories, the better. The best way for any of us to minimize the risks of obesity is to lose sufficient weight that we are no longer obese. For example, let us suppose a person has twice as many fat cells as normal and that each cell contains just the right amount of fat. They do not raise the blood cholesterol level. Sometimes a successful weight reduction program brings with it a lowering of blood cholesterol. Even if this results in your remaining within the danger zone, you are much better off than you were before. By staying within these guidelines, you will be able to keep to the limit of 30 percent of calories from fat. In addition, cancer of the breast and of the uterus, two very serious diseases, relate to long-term dietary patterns. (Avoid prime cuts, gravy, breaded coatings. Find your level and construct your own diet by eliminating fat, sugar and alcohol, and by using foods whose caloric value totals the necessary number of calories per day. One major reason that most reducing programs fail is because we set inappropriate goals. Were they ever told they had heart failure. There is a strong association between obesity and maturity-onset diabetes. You already know that meat ranks a little lower than some other proteins in value. If you are destined to become diabetic, the earlier you begin to control your serum lipids, the better. The latest nutrition surveys indicate that we now consume 33 percent of our calories as fat, as opposed to 40 percent little more than a decade ago. For example, we have seen that iron is a crucial nutrient. A heart attack or a stroke is not a primary disease of the heart or brain, but a disease of the blood vessels. If only those people who are truly obese and at increased risk for major health problems were to undertake serious weight-reduction schemes, a billion-dollar diet industry would shrink to nothing and book publishers would be in financial trouble. Finally, besides the composition of the diet, the frequency of meals is very important, particularly in the juvenile-onset diabetic and in-patients with the most severe symptoms of maturity-onset diabetes. Use any method that works for you, but control the amount and kind of food. The higher your blood levels of cholesterol, the greater your chances of developing atherosclerosis. Salads and baked potatoes, which usually accompany entrees, are safe if you forgo most dressings and sauces. Fatty acids are chiefly carbon atoms arranged in a straight chain, with the acid part on one end. ss Many of us know the small town where our great-grandparents were born. Since there is no single cause of atherosclerosis, we must consider known risks. Lean and obese subjects were given access to unlimited quantities of food in a smorgasbord fashion. Whatever the case, the insulin-producing cells within the pancreas are selectively destroyed. Another way to stabilize them is by hydrogenation. If your answer is little or none, do you indulge in any form of regular exercise. Hypertension: high blood pressure, rise in blood pressure with age, heart attack, stroke, kidney disease. Thus, while you do not need to avoid all sugar, you should cut back sufficiently to allow the rest of your low-calorie diet to provide all the essential nutrients you require. Protein is one of the nutrients listed in grams per serving right on the label under the guidelines for nutritional labeling of foods. For example, obesity and diabetes (which can lead to atherosclerosis and heart disease), while no more frequent in men than in women, seem to be more serious in men. Thus, to build up or maintain fat stores, an obese person requires more of the hormone than a lean individual. Have you increased your consumption of alcohol, a major source of hidden calories. There is evidence that moderate alcohol consumption will raise the level of HDL cholesterol. Is it high in calories, fat, cholesterol, or salt. However, some studies suggest that the relationship of diabetes to obesity is more than this type of genetic linking. We have considered the major risk factors in the most important nutritionally related diseases. Once we have reached the obesity range, our risk for the abnormalities and diseases listed above increases. Thus, by how well the kidney regulates sodium through the hormonal response, our genes determine whether we are prone to hypertension. A diet high in complex carbohydrate may be especially beneficial in treating diabetes. Fat is deposited when the energy from the food we eat is greater than the energy expended to keep our body functioning at rest and during exercise. Three hundred calories represents about 18 percent of 1,800 calories, 10 percent of 3,000 calories and about 8 percent of 3,600 calories. Before considering a crash diet, assess your personal condition. Are you very hard-driving, constantly under pressure, always harried by deadlines, and does your job exacerbate these traits. Polyunsaturated fatty acids cannot be synthesized in the human body. Usually, changes in our lifestyle must be accompanied by changes in our diet. The body can even make some of its own amino acids out of other amino acids. +Tears+and+tiaras%3a+A+VERY+glamorous+Puerto+Rican+student+beats+more+than+100+entrants+to+the+Miss+World+2016+title+at+the+glitzy+grand+finale+in+Maryland. Who can go to the movies without eating some popcorn. During the period of relaxation, while the heart is refilling with blood, the pressure within the arteries drops to a lower level. When the body needs to store more fat, the droplets swell. In this section we are not discussing the person who is five, ten, fifteen, or even twenty pounds overweight. +BBC+Sports+Personality+Of+The+Year+nominee+Jamie+Vardy+attends+awards+with+wife+Rebekah+who+shows+off+her+baby+bump+in+a+form-fitting+dress. In limiting their calories, they limit their intake of certain essential nutrients. ss Lifestyle can be even more significant than gender, race, or family history in determining whether we are at risk for certain nutritionally related diseases. The diabetic individual should lower the amount of refined sugar in his or her diet, introduce day-to-day consistency, and utilize proper meal spacing. In preparation for the test, you need to go without food for twelve hours before the blood is drawn. Physical exercise will affect our weight in two ways. To illustrate, suppose your regular diet contained 2,800 calories and consisted of foods that contained 45 percent of the calories from fat. Neither of these options is easy for obese people. This can be done only if you are aware that your blood pressure is high. +as+they+are+set+to+receive+honours. In other words, Americans diet primarily for cosmetic purposes. If you have a Type A profile, complicated by environmental stress and nagging anger, try to modify your behavior. Be aware that many broiled entrees may have been basted with butter or other saturated fats. Their use has become part of the lifestyle of many Americans. The food industry has responded to public awareness of the fat and cholesterol problems with a plethora of new products, often with confusing and sometimes misleading labels. If this happens in a major heart or brain artery, the result is a coronary attack or a stroke. Sex hormones play an important role in distribution of body fat, and men more often exhibit large abdomens while women accumulate fat in the hips and thighs. Vegetable proteins have amino acids in less favorable proportions. In addition, if one of your risk factors is obesity or a tendency toward it, you should adhere to necessary calorie control as outlined in Chapter 4. However, this is not the only reason these animals wind up with an enormous excess of fat cells. One form (Type I), usually affecting younger people—even young children—is attributable to absolute deficiency of insulin (a hormone produced by the pancreas). However, we can give you some tips that might help lessen the burden of constantly watching your diet. Low-fat foods (such as fruits, vegetables, low-fat dairy products, grains, beans, etc. The remainder of the calories (about 40 to 50 percent) should come from complex carbohydrates (starch). For example, blockages in many of the smaller art
