We are now in the 21stCentury
and we are still suffering and dying from diseases
that we can avoid.
Our friends in the scientific community have done
all the hard work. They have identified the diseases
and explained the causes and yet we still ignore
All we have to do is control what we eat, do a
little exercise three times each week and we could
reduce our pain and suffering and extend our lives.
Every where we look, there is advice and warnings.
Look on the back of every food product you buy in
We do not need to be experts, just watch out for the
Total Fat : This number indicates how much
fat is in a single serving of food and it's usually
measured in grams. Although eating too much fat can
lead toand related health problems, our
bodies do need some fat every day. So read below and
do not purchase any products that have ANY
Trans fat and no more than 1 or 2 grams of
saturated fats. Try to ensure Saturated fats do not
account for any more than 10% of your calories each
day. Our bodies can deal with small amount of
Saturated fats but cannot cope with ANY Trans
Unsaturated Fat. Unsaturated fats are also
listed under total fat. These are fats that are
liquid at room temperature. Foods high in
unsaturated fat are vegetable oils, nuts, and fish.
Unsaturated fats are often called "good fats"
because they don't raise cholesterol levels like
saturated fats do.
Cholesterol is listed under the fat information -
it's usually measured in milligrams. Cholesterol is
important in producing vitamin D, some hormones, and
in building many other important substances in the
body. Cholesterol can become a problem if the amount
in the blood is too high, though. This can increase
the risk of developing atherosclerosis, a blockage
and hardening of arteries that can lead to a heart
attack or stroke. Most of the cholesterol a
person needs is manufactured by that person's liver.
However, dietary sources such as meat and poultry,
eggs, and whole-milk dairy products, also contribute
to a person's cholesterol level.
Sodium. Sodium, a component of salt, is
listed on the Nutrition Facts label in milligrams.
Small amounts of sodium are necessary for keeping
proper body fluid balance. Sodium also helps with
the transmission of electrical signals through
nerves. Too much sodium can contribute to high blood
pressure. Almost all foods naturally contain small
amounts of sodium. Sodium also adds flavor and helps
preserve food. Many processed foods contain greater
amounts of sodium.
Total Carbohydrate. This number, listed in
grams, combines several types of carbohydrates:
dietary fibers, sugars, and other carbohydrates.
Carbohydrates are the most abundant source of
calories. Up to 60% of a child's total calories
should come from carbohydrates. The best sources of
carbohydrates are whole-grain cereals and breads and
brown rice. Other sources include pastas, fruits,
Dietary Fiber. Listed under total
carbohydrate, dietary fiber itself has no calories
and is a necessary part of a healthy diet.
High-fiber diets promote bowel regularity, may help
reduce the risk of colon cancer, and can help reduce
Sugars. Also listed under total carbohydrate
on food labels, sugars are found in most foods.
Fruits contain simple sugars but also contain fiber,
water, and vitamins, which make them a healthy
choice, too. Snack foods, candy, and soda, on the
other hand, often have large amounts of added
sugars. Although carbohydrates have just 4 calories
per gram, the high sugar content in soft drinks and
snack foods means the calories can add up quickly,
and these "empty calories" usually contain few other
Protein. This listing tells you how much
protein is in a single serving of a food and is
usually measured in grams. Most of the body -
including muscles, skin, and the immune system - is
made up of protein. If the body doesn't get enough
fat and carbohydrates, it can use protein for
energy. Foods high in protein include eggs, meat,
poultry, fish, milk, cheese, yogurt, nuts, soybeans,
and dried beans. Anywhere from 10% to 20% of the
calories that a child consumes each day should come
Ok, so now we know
We need to exercise
We need a healthy diet combining a balance of
vegetables, fruit, lean meats for protein, fish,
We stop smoking
We can drink but in moderation
We need to do some reading and understand diets
We should look for a good vitamin supplement
store and talk to them about lifestyles and
We MUST stop eating Fast Food and Fried Food
The occasional pastry is ok, but remember that
every pastry is normally made with KILLER Fats.
We should try to learn to relax or better still
Take Vacations – as many as you can afford.
Enjoy life and remember that we have a huge
percentage of the population
suffering from illness and disease and unless we
take care of our bodies