Consumptions of grains, vegetables and fruit is associated with a substantial lower risk for many chronic diseases, including certain types of cancer. These foods areemphasized in this guideline because they are an excellent source of vitamins,minerals, complex carbohydrates(starch and dietary fiber); they are also low in fat,depending on how they are prepared.
CHOOSE A DIET LOW IN FAT, SATURATED FAT, ANDCHOLESTEROL
Heart disease and some types of cancer (e.g. breast and colon) have been linked to highfat diets. Some dietary fat is required for good health. Fats supply energy and essentialfatty acids, and they promote absorption of the fat soluble vitamins A, D, E and K.However, fats should comprise no more than 30 percent of the total daily calorie intake.Individuals should choose foods with monounsaturated and polyunsaturated fat sourcesand should keep daily cholesterol intake below 300mg.
CHOOSE A DIET MODERATE IN SUGARS
Many foods that contain sugars supply unnecessary calories and few nutrients. Toothdecay is a significant health problem from eating too much sugar. Scientific evidenceindicates that diets high in sugar do not cause hyperactivity or diabetes. A recent study bydr.W.B. Grant of the Atmospheric Sciences division of NASA’s Langley Research center reports that sugar may be the highest dietary risk factor for heart disease in women ages35 and older. He states,”Fructose metabolizes into triglycerides, then is incorporated intovery low density lipoprotein cholesterol.
CHOOSE A DIET MODERATE IN SALT AND SODIUM
Sodium and sodium chloride occur naturally in foods, usually in small amounts. Mostfoods are prepared with some salts, and some has already been added during processing.Studies with many diverse populations have established that a high intake of salt isassociated with high blood pressure. It is therefore important for individuals at risk for high blood pressure to consume less salt in their diets.
Many nutritional deficiencies may produce symptoms of psychiatric disorders. Fatigue,apathy and depression are caused by deficiencies in iron, folic acid, magnesium, vitaminC, or biotin. Logically treating these deficiencies with nutrition supplements shouldimprove the psychiatric symptoms.In 1967, Linus Pauling espoused the theory that ascorbic acid deficiency produced many psychiatric disorders. He implemented a treatment for schizophrenia that included largedoses of ascorbic acid and other vitamins. This treatment was referred to as megavitamintherapy or orthomolecular therapy. Many psychiatric shows interest in Pauling’s proposal but his research could never be substantiated and most researchers and clinicians becamehighly skeptical of this hypothesis.Over the last two decades, several theories and diets have been developed based on the belief that food controls behavior. High sugar intake was once thought to producehyperactivity in children and Benjamin Feingold developed a diet to eliminate foodadditives that he believed increased hyperactivity. Neither claim was substantiated butfurther research has determined that tartrazine, sodium benzoate, milk, chocolate, eggs,wheat, corn, oats and fish may produce behavioral problems for some children (Podell,