All About Fats: the Good, the Bad, the Dangerous
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Think you're doing your body a world of good by eliminating fat from your diet? You may be missing out on important health benefits tied to certain types of fat. Learn the differences between the good, the bad and the downright dangerous fats!
Transcript: If no one knew smoking was unhealthy, people would never quit. Well, the same principle applies to your...
If no one knew smoking was unhealthy, people would never quit. Well, the same principle applies to your food. You may think you're doing your body a world of good by eliminating all fat from your diet -- but the truth is you may be missing out on important health benefits tied to certain types of fat--the "good" fats. Fat is the umbrella term for harmful fats like saturated fat and trans fat, as well as healthy fats likes monounsaturated fats and omega-3 fatty acids. What makes a fat "good" or" bad" from one perspective is how it affects the level of cholesterol in your blood. Studies show that eating too much saturated fat and trans fat - the "bad" fats - can increase your risk for developing certain diseases--mainly heart disease. Mono-unsaturated fats and omega-3 fatty acids, on the other hand, can actually lower your risk for heart disease and other chronic diseases. The United States Department of Agriculture recently reported that 11 to 12 percent of American's total daily calories are coming from the saturated fat in the food choices they are eating. That's way too much - the American Heart Association recommends that anyone older than 2 years should limit their saturated-fat intake to less than 7 percent of their total daily calories. So, where's all that "bad" fat coming from? Meat, poultry, seafood, eggs, and full-fat dairy products all contain saturated fats. But, of course, you shouldn't completely eliminate these foods from your diet. Choosing lean meats and low-fat and fat free dairy products, and removing the skin from chicken and turkey before eating are good all ways to reduce saturate-fat intake. For example, 3 ounces of extra-lean ground beef has about 2.6 grams of saturated fat while 3 ounces of regular ground beef has 6.1 grams of saturated fat. And whole milk has about 3 times the amount of saturated fat as low-fat (1%) milk. Now - what about those "good" fats? Mono-unsaturated fats are found in nuts like macadamia nuts and hazelnuts, seeds, and certain plant oils. Research has found that certain amounts of these healthy fats can help decrease "bad" cholesterol - LDL -- and increase "good" cholesterol, or HDL. Olive oil and avocadoes are other good sources of this healthy fat. Foods that deliver the most omega-3 fatty acids include flaxseed, walnuts, salmon and sardines. These healthy fats may play a role in the prevention and treatment of a number of health conditions - heart disease, diabetes, migraine headaches, depression - the list goes on. Even healthy fats need portion control,--so here's a general guideline: Limit your total fat intake to 20 to 30 percent of your daily calories For someone on a 2000-calorie diet, that's about 44 to 65 grams of total fat a day. And emphasize fats from healthier sources like nuts and olive, canola and nut oils. Also: Don't forget to watch out for trans fats - the most dangerous fat. Trans fats have been shown to raise "bad" cholesterol and lower "good" cholesterol. Hydrogenated and partially hydrogenated oils contain trans fats, so they're typically found in French fries, cookies, chips, crackers and some microwave popcorns and peanut butters. The bottom line is that all fats are not created equal-- certain types are unhealthy and the right amounts of others CAN provide a lot of benefits to your health. Just remember that eating too much fat --can contribute to weight gain. For more tips on how to upgrade your diet, check out other videos on this site.More »
Last Modified: 2013-09-25 | Tags »
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Everyone should pay attention to the nutritious content in their food, but those who want to lose weight should be extra vigilant. Learn more about nutrition for weight loss.
Transcript: You want to eat healthy, but what does healthy really mean, anyway? If you're worried about gaining the...
You want to eat healthy, but what does healthy really mean, anyway? If you're worried about gaining the freshman fifteen, it's wise to evaluate what you're putting into your body. The bottom line is that any increase or decrease in your weight is a direct result of the number of calories you consume versus the number of calories you burn.If you take in the same amount of calories that you use as fuel, there won't be any leftover to store as fat, and your current weight will hold steady. Take in more calories than you burn, however, and you'll end up gaining weight. Because there are 3,500 calories in a pound, it might seem like it would take a long time to gain any weight. But consuming just 100 extra calories a day-say in the form of an additional soda-could add up to a ten pound weight gain in just one year. To avoid eating too much, know that most men looking to maintain a stable weight need about 2,500 calories each day, while women require 2,000 calories. This number does vary according to your specific body type, age, and activity levels, so talk to your college nutritionist about the right caloric intake for you. After you determine how much you should be eating, it is vital to decide what types of food you should consume. The United States has recently revised its food guide pyramid, a chart that details the types and amounts of food both genders should consume. For example, according to the food pyramid, women should consume six ounces of grains each day, while men should consume eight ounces of grains each day.Remember that an ounce of grain is equal to one slice of bread, one cup of cereal, or half a cup of cooked rice or pasta. For both genders, at least half of those servings should be made up of whole grains, like whole wheat flour, brown rice, and oatmeal. The rest of the grain allowance can include the less healthy refined grains, like white bread and sugary cereal, but it's best to stick to whole grains for both health and waistline reasons! Vegetables are next on the pyramid, and women need two and a half cups daily, while men should have three. For fruits, it's important that both genders consume about two cups each day. A cup of fruit is equal to a small apple or a large banana or orange. Proteins are also an important component of a balanced diet, and can be gotten by eating nuts, eggs, beans, fish and meat. Men should consume 6 ounces of protein a day, while women should consume 5 _ ounces-and to give you a sense of what an ounce of protein is-one ounce of protein can be found in one egg, in one tablespoon of peanut butter, or in a handful of nuts or seeds.According to the USDA, men and women also need three cups from the dairy group each daily. A cup of dairy is equivalent to three slices of cheese or one and a half cups of yogurt. After you consume your daily dose of recommended foods, you are usually left with 100 to 300 discretionary calories. These calories can be used to enjoy unhealthy junk food, like chips or candy, or for alcohol. Although it may be tough at first, following these guidelines will help you maintain a healthy weight through college and your life.More »
Last Modified: 2013-08-08 | Tags »
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Two thirds of the United States is obese and it's due to poor diet. Watch this video for tips on ow to follow the three rules of good nutrition.
Transcript: In July 2010, the Robert Wood Johnson foundation announced the results of their seventh annual report...
In July 2010, the Robert Wood Johnson foundation announced the results of their seventh annual report on obesity rates in America. Unfortunately, the news wasn't good. Americans grew fatter in 28 states last year. That means more than two-thirds of our country, or 38 states, now have adult obesity rates above 25 percent. This is especially interesting, because according to another new study, 77 percent of Americans are actively trying to lose or maintain their weight. That's a lot to chew on, so let's review: at the same time that the large majority of Americans are trying to improve their diet, obesity rates have reached an all time high. Something doesn't add up. Or maybe the real problem is that everything adds up -- too many calories, too much fat, too much sugar, you get the point. The bottom line is that many people are eating a lot more calories than they burn each day. The worst part, though, is where those calories are coming from. Researchers say about 35 percent of our total calories come from solid unhealthy fats and added sugars -- or foods like cookies, cake, pizza, french fries, ice cream and soda. But that's enough about what's wrong with the typical American die. Let's move on to what you should be doing for overall good nutrition. Now, there's a big difference in the dietary needs of, say, a 35-year-old male couch potato and a 23-year-old female marathon runner. So it's not accurate to say there's only one healthy diet for everyone. But when it comes to American's eating habits, most people make similar mistakes. So here are some quick tips: first, never skip breakfast. You've heard it before, but here's why it's worth repeating: studies show that people who eat breakfast are 30 percent less likely to be overweight -- tend to have stronger cognitive skills, and may even have a lower risk of heart disease, stroke, and diabetes than those who skip breakfast. The best breakfasts combine high-quality protein like the kind found in lean meat, eggs and dairy with complex carbohydrates like whole-grain toast or fruit this combination is packed with nutrients and will keep you feeling full until lunch. Second, check your portions. Portion sizes have steadily increased over the years -- some are simply gargantuan in size!! For example, fountain sodas during the 1950s and 1960s were about 7 ounces, compared with 12 to a whopping 64 ounces today. Ordering a pasta entree at a restaurant? It's double, sometimes triple, what it used to be!! It's even happening in your own kitchen standard plates, bowls and glasses are bigger than they used to be, too, so we simply fill them up with more food. To combat the growing trend, set your table with 10-inch rather than 12-inch plates, bowls that hold 2 cups rather than 4 and drink from eight to 10-ounce glasses. Speaking of glasses, the third rule of good nutrition is to watch what you drink. According to research from the university of North Carolina, Americans consume 450 calories a day from drinks alone! Even supposedly healthy drinks like flavored waters can be packed with added sugars, so think and label read - before you drink. With these three easy upgrades, you can help reverse the trend of expanding waistlines in America to learn more about nutrition and how healthy food can improve your life, check out other videos on this site."More »
Last Modified: 2012-11-17 | Tags »
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Men and women are different -- at least their bodies are. Watch this video to learn the nutrition needs for men.
Transcript: It doesn't take a scientific study to prove that men and women are different in a lot of ways But it...
It doesn't take a scientific study to prove that men and women are different in a lot of ways But it may require a little research to know exactly what those differences mean in terms of your dietary needs Gender specific formularies can confuse even the most health-conscious eaters, so we're going to make this as straightforward as possible. Men are generally larger and have more muscle mass than women, so their daily nutrition requirements are greater. It's really that simple. But you'll need a little more detail to find out if you're meeting or exceeding your daily needs, which brings us to the first rule of male nutrition -- Men need to eat more calories than women. The exact number that's best for you depends on your lean body mass and daily activities. In one day, men need about 14 calories for every pound of lean body mass. Lean body mass refers to the sum of the weight of your bones, muscles and organs. Basically, it's everything in your body that's not fat. The typical 180-pound man who has 17% body fat would have 150 pounds of lean muscle and need 2,100 calories per day at rest. On days that you exercise, you might add 300 to 500 calories, bringing the total up to about 2,500. Second, a man's protein needs may be greater than a woman's, especially if you're active and trying to build muscle mass. The generally accepted formula for how much protein men should eat every day is one gram per 2.2 pounds of body weight. So, that same 180-pound guy eating 2,1000 calories per day should get about 82 grams of protein in his diet each day--which isn't always easy. High-protein snacks such as cup cottage cheese and fruit, a can of tuna, one tablespoon of peanut butter or even beef jerky can help you meet your daily needs when you don't have time to cook. But if you're going to snack on beef jerky, try to stick to versions from the health food store, because convenience-store brands are often high in salt. Finally, men need to reintroduce themselves to calcium, and stop thinking of osteoporosis as a "woman's disease". Research shows that approximately 20 percent of osteoporosis-related fractures occur in men. But be careful not to take in too much calcium Studies have linked high levels of calcium in men to increased risk of prostate cancer. The recommend amount is 800 mg of calcium per day, which you can easily get from 3 servings of low-fat or fat-free dairy such as milk, yogurt, and cheese or from nondairy sources including: kale, broccoli, salmon, spinach or whole-wheat bread. For men trying to build muscle, there's even more motivation to pour yourself a glass of milk. Research shows that the combination whey and casein, 2 high-quality proteins in milk, helps your body build muscle. In fact, a 2006 study in the International Journal of Sport Nutrition and Exercise Metabolism found that low-fat chocolate milk is as good as or better than Gatorade for replacing glucose in tired muscles after a workout, helping you recover faster. To learn more about nutrition and how choosing the right foods can improve your life, check out more videos on this site.More »
Last Modified: 2012-11-17 | Tags »
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Nutritional needs for women are different from those of men for several important reasons. Watch this video to find out which vitamins and minerals you should be consuming if you're female.
Transcript: Nutritionally speaking, men and women don't start out all that differently. But like many things, a woman's...
Nutritionally speaking, men and women don't start out all that differently. But like many things, a woman's dietary needs completely change when she hits puberty. Adult women generally need to eat fewer calories than men. Sound unfair? Blame it on body composition. Women tend to be smaller and have higher fat percentages than their muscular male counterparts. Since muscle takes more calories to maintain than fat, even when they sit around doing nothing, men are burning more calories. The average female needs 1600 to 2000 calories per day to maintain a healthy weight, but you may need a little more if you're highly active. By "highly active." I mean you take part in a vigorous level of activity for 60 minutes most days of the week. If you're working so hard that you can't say more than a few words at a time, that's a vigorous level of activity. The second rule of women's nutrition concerns their need for more than twice as much iron as men. The blood that women loose during menstruation each month often leads to iron deficiency. Studies show that women with low iron have to use more effort to do the same amount of physical work than women who are not iron deficient. So, they end up feeling exhausted and unable to perform at their best. For women under 50, the recommended daily amount of iron is 18 milligrams. Lean meat, low-mercury fish and skinless poultry are the most obvious sources of iron, but spinach, chard, beans, lentils and oatmeal are great alternatives for vegetarians. For the over-achievers out there, up the amount of iron your body absorbs by combining it with vitamin C. It's as simple as drinking a glass of OJ with your oatmeal in the morning or adding a side of broccoli to your dinner. Men and women can both benefit from the B-vitamin folate, or folic acid, which has been linked to better heart health and protection against colon cancer. The daily recommended intake of folic acid for men and women is 400 micrograms. But for women who are either pregnant or trying to get pregnant, the daily recommended value increases to about 600 micrograms of folic acid. This is because folate can greatly reduce the chances of neurological birth defects. A new animal study on folate suggests that high levels of the B-vitamin may prevent heart birth defects induced by alcohol exposure in early pregnancy, a condition known as fetal alcohol syndrome. The researchers have yet to replicate their results in humans, but even so, it's nearly impossible to overstate the need for women to get sufficient folate before and during pregnancy. A lot of breakfast cereals are fortified with 100 percent of your daily value, so you can easily hit your mark before noon. As with all supplements and medicines, there are potential side effects with improper use of folic acid. Recent studies suggest that an excess of folate may raise the risk of breast and colon cancers. But there's no risk in overdosing on the natural form of this vitamin, which is the kind you get from foods like leafy greens, beans and orange juice. Just avoid getting too much from fortified sources like cereal and supplements. To learn more about nutrition and how choosing the right foods can improve your life, check out more videos on this site.More »
Last Modified: 2013-08-07 | Tags »
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People with celiac disease have to follow a special gluten free diet. But is gluten free for everyone? Find out in this video.
Transcript: Supermarkets are full of trendy "gluten-free" products, but what's all the hype about? And should YOU...
Supermarkets are full of trendy "gluten-free" products, but what's all the hype about? And should YOU ban gluten from your diet?Gluten is a protein found in wheat, barley and rye. People with celiac disease and gluten sensitivity have systemic reactions to that protein, including severe intestinal upset and pain. People with celiac are also vulnerable to malnutrition and bone loss. The only way to manage celiac disease is to completely eliminate gluten from your diet and to avoid it in certain medications, vitamins, even lip balms! People with gluten sensitivity don't always need to eliminate it completely-they have varying degrees of tolerance. If you DON'T have celiac disease or gluten sensitivity, you should think twice before jumping on the gluten-free bandwagon. True, there are celebrities who claim a gluten-free diet accounts for their speedy weight loss, but it was probably a result of cutting out refined and processed carbohydrates-something that's healthy for everyone. However, cutting out WHOLE grains and other nutrient-rich, gluten-containing foods may leave you short of important vitamins, minerals and fiber. And you won't lose weight if you're not also exercising portion control and reducing your total calorie intake. For more information on good nutrition and healthy weight loss plans, watch the other videos in this series.More »
Last Modified: 2013-09-04 | Tags »
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If you have a sweet tooth, it can be hard to resist unhealthy snacks. But there are ways around it! Check out this video to learn more about healthy snacks for your sweet tooth.
Transcript: If you have a serious sweet tooth-don't fret! You can STILL have a sweet treat. You just want to choose...
If you have a serious sweet tooth-don't fret! You can STILL have a sweet treat. You just want to choose healthy snacks and alternatives to foods loaded with ADDED sugars. Step number one is to discover where added sugar and high fructose corn syrup are hiding. Sugars in packaged foods are filled with empty calories that can lead to weight gain and may increase your risk of diabetes. So ALWAYS take a look at the nutrition labels on foods in your kitchen and at the grocery store. To effectively reduce the amount of sweeteners in your diet, you want to say NO to added fructose, all syrups, malts, dextrose and glucose-not just TABLE sugar. The next step is to learn how to pick healthy snacks that satisfy your sweet tooth AND protect your health. For instance, when a milk chocolate candy bar seems to be calling your name, you're better off reaching for dark chocolate instead. Dark chocolate is rich in antioxidants and lower in sugar. That will help your body maintain its insulin balance-an important factor in keeping weight down. Limit yourself to 1 ounce of dark chocolate and match it with fresh strawberries or blueberries-for extra good-for-you sweetness.On a hot summer day when the ice cream truck is playing its hypnotic music, make your own ALL-NATURAL chill thrill. Simply puree berries, melons, mangoes or citrus fruit and freeze in an ice mold. And eliminate sweetened teas-they can serve up to 200 calories and 22 grams of sugar in JUST ONE bottle. Instead go for plain tea flavored with natural mint, orange zest or lemon. With just a little imagination and determination, you can lose weight and keep your blood sugar on an even keel. Life will be a lot sweeter!More »
Last Modified: 2013-09-04 | Tags »
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You hear about calories so often these days but what are they and how many do you need? Watch this video to learn more about calories.
Transcript: The word CALORIE may seem like it's stalking you. It turns up on menus to scare you away from your favorite...
The word CALORIE may seem like it's stalking you. It turns up on menus to scare you away from your favorite lunch. You are told to COUNT THEM morning noon and night to lose weight. And they fuel your GUILT, 'cause you KNOW you've had at least a few too many by the end of the day. But calories don't have to be the bad guy. They're simply a measure of how much energy is contained in food. And how many calories you need to take in depends on how much energy you're using. Consider it a math game. Moderately active women need about 1,800 calories a day to maintain their weight; moderately active men? About 2,200. If you're trying to lose weight, you want to aim for something less that.Moderately active means you get activity that equals walking 1.5-3 miles a day, at about 3 to 4 miles per hour. Every day. This usually equals out to about 30 minutes day. You can even break it down into three 10-minute walks.But not all calories are created equal. Getting your calories from certain foods-like fresh vegetables and fruits and 100% whole grains--keeps your gut bacteria levels balanced and healthy. And that can help increase your metabolism, steady your blood sugar, and protect your heart. Equal amounts of calories from processed, or sugary foods can trigger weight gain, disease, and blood sugar problems, EVEN if you keep your overall calories in check.One more tip: You'll also have better control of your diabetes and your appetite if you spread your calories out over 3 meals and 2-3 snacks a day. Which means, when it comes to label reading, try to keep track of the math to make sure YOUR numbers add up.More »
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Dietary fat isn’t always bad for you--in fact you need a certain amount of healthy fats to sustain you. Check out this video to learn more about fat.
Transcript: Fat. Sounds like a bad word, doesn't it? It's what no one wants to be, and you want as little of it in...
Fat. Sounds like a bad word, doesn't it? It's what no one wants to be, and you want as little of it in your foods as possible, right? Well, that depends. Not all fats are the same. Eating trans fats or OVERDOING saturated fats CAN up your risk for heart disease. But unsaturated vegetable fats help protect your heart, kidneys, eyes and other organs from diabetes-related damage. On a nutrition label, you'll find fat broken down into THREE categories: Mono and poly-unsaturated fats-including omega 3s. These healthy fats lower your bad LDL cholesterol and help protect your heart. Saturated fats come from meat, dairy and some tropical oils. Eating too much animal-derived saturated fat may raise LDL bad cholesterol levels along with your risk for heart disease. Most of the fat you eat should be UNsaturated fat. Trans fats are even more damaging to your cardiovascular system than saturated fat. A food label that says 0 trans fats per serving is allowed to contain gram or less of trans fats in every serving. This is tricky. So if you eat more than one serving, you can get a good dose of unhealthy trans fats! To check for trans fats, read the ingredients list NOT the nutrition label. If it says partially hydrogenated anything-that's a trans fat. Skip it!More »
Last Modified: 2014-04-09 | Tags »
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Is the cholesterol count on a nutrition label something you should be on the lookout for? Possibly. Watch this video to learn more about dietary cholesterol and how it might affect your health!
Transcript: When you look at a nutrition label, both fat AND cholesterol are listed. Knowing the FAT content of a...
When you look at a nutrition label, both fat AND cholesterol are listed. Knowing the FAT content of a food is important, because eating EXCESS fat raises your cholesterol level and causes inflammation that damages your cardiovascular system. But what about the ACTUAL cholesterol amounts found in foods, and how closely do you need to track them? It turns out that if you have healthy LDL and HDL cholesterol levels , the cholesterol you eat only has a minor effect. You'll want to limit your intake to around 300 milligrams a day, but you don't have to avoid cholesterol-containing foods such as eggs or shellfish.Trans fats and saturated fat from full fat dairy and animal products are what boost your bad LDL cholesterol level - so, DO keep an eye on these.BUT if you DO have high cholesterol ask your doctor if YOUR smart move is to stay away from cholesterol-rich foods.More »
Last Modified: 2014-04-09 | Tags »
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Everyone needs protein to build muscles, maintain weight and control blood sugar. Check out this video to learn the facts about protein.
Transcript: EVERYONE needs protein, not just bodybuilders. Protein is an essential building block of muscles, and...
EVERYONE needs protein, not just bodybuilders. Protein is an essential building block of muscles, and getting the right amount of high quality protein is essential for weight-AND blood sugar-control. Proteins have a minimal effect of raising blood sugar as compared to carbohydrates, which is great news for people with diabetes. And protein helps keep you feeling full longer. Generally, women should have a minimum of 45 grams of protein per day; and men should aim for a minimum of 56 grams per day. Your individual protein needs will vary widely depending upon your age, weight and activity level. It's a good idea to include some protein at each meal. For example, an egg for breakfast has 7 grams of protein, a 4-ounce turkey burger for lunch has 20 grams, and 4 ounces of fish at dinner has 28 grams. And remember to aim for LEAN protein and non-meat sources such as nuts, seed, beans and tofu. The protein in full fat dairy, red meat, chicken with the skin on, comes along with a lot of saturated fat. But even if you're choosing leaner poultry and fish proteins over fatty ones like beef or full-fat dairy, try to limit your intake of animal-derived protein to 6 to 8 ounces per day.More »
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Fiber helps keep your digestive system running smoothly. Watch this video to learn all about fiber and how it works in your body.
Transcript: Some days it seems like everyone is on an eat-more-fiber kick. Everything from snack bars to orange juice...
Some days it seems like everyone is on an eat-more-fiber kick. Everything from snack bars to orange juice brags about their fiber content on their labels. But what is fiber and why is it so good for you? Unlike sugars and starches, fiber is a carbohydrate that your digestive enzymes CANNOT break down, which is good news for people with diabetes, as it's this quality that can help keep your blood sugars more stable. There are two types of fiber: soluble and insoluble. Most foods contain a combination of both kinds of fiber.SOLUBLE fiber-found in - beans, peas, oats, barley, apples and Brussels sprouts --becomes a gel in your digestive tract. This slows digestion of other foods, which helps keep your blood sugar steady, makes you feel fuller sooner-and stay full longer! Soluble fiber also helps lower your cholesterol level, helping protect you from diabetes' number one complication-cardiovascular disease. INSOLUBLE fiber, found in whole grains, leafy greens, and berries, moves digested food along through your intestines by increasing bulk. It helps prevent constipation, and when combined with soluble fiber can ease symptoms of irritable bowel syndrome and help prevent hemorrhoids. In general, women need 25 grams of TOTAL fiber per day. Men should be aiming for 38 grams. And just so you know: you'll find fiber listed on a nutrition label under Total Carbohydrate.More »
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A diet high in sodium can contribute to serious health problems--like high blood pressure--so it's important to keep your intake in check. Watch this video to learn more about sodium.
Transcript: Salt is a great spice; it perks up the flavor of any dish. But it's usually over the top in prepared...
Salt is a great spice; it perks up the flavor of any dish. But it's usually over the top in prepared and packaged food. And you don't need more than 1,500 milligrams a day, even though most Americans take in 3,500 milligrams daily! Excess sodium can lead to high blood pressure, a very common complication of diabetes, so it's smart to work with your doctor to figure out what YOUR daily limit should be. And even if you aren't using the salt shaker, I bet you are taking in more sodium than you think. Up to 75% of our sodium intake comes from processed and restaurant foods. Unfortunately, keeping tabs on your intake can be tricky since many common foods-like deli meats, cheese, pastas, snacks, canned foods and even ice cream-are high in sodium. But, do your best. Read the nutrition labels on all packaged foods, and whenever possible choose fresh foods - no sodium added! For example, if a pasta dish calls for tomatoes, use FRESH tomatoes-not canned ones. Or, if soup is a MUST for dinner, choose a lower sodium option -or even better, make your own!More »
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