Be sure to track calo­ries, fat and choles­terol to main­tain good health

The Willow Grove Guide - - OPINION -

By the time most boys and girls have been in sec­ond grade, they have OHDrnHG KRw WR add and sub­tract.

Of course, nRwDGDys, PRsW young peo­ple have lit­tle need to do arith­metic be­cause they have elec­tronic gad­gets that do the math and never make mis­takes. In fact, most peo­ple have lit­tle need to add up col­umns of num­bers.

It may come as a shock that our lives may de­pend on our math and WKDW wH GRn’W sHHP WR FDrH.

2ur nHHG IRr PDWK DwDLWs us HYHry day, es­pe­cially in the su­per­mar­kets and in the pantries in our kitchens. Most of us don’t seem to have any time to read the Nutri­tion Facts in­IRrPDWLRn Rn IRRGs wH Euy DnG HDW ev­ery day. To save some lives and avoid mem­ber­ship in the obe­sity epi- GHPLF WKDW Ls swHHSLnJ WKH FRunWry, wH KDYH WR ErLnJ EDFN Rur sHFRnG­grade ad­di­tion math abil­i­ties.

The to­tal caloric in­take of men Ls KLJKHr WKDn wRPHn. $nG yRunJ wRPHn wKR DrH usuDOOy PRrH DF­tive and have larger mus­cle mass WKDn ROGHr wRPHn, rHTuLrH PRrH calo­ries per day than their older fe­male friends and fam­ily. Ac­cordLnJ WR sWuGLHs, D IHPDOH DJHG 19 WR 30 PLJKW rHTuLrH 2000 WR 2400 FDORrLHs D GDy wKLOH D wRPDn RYHr DJH 50 PLJKW RnOy nHHG 1600 WR 2200 FDORrLHs. MHDn­wKLOH, D PDn nHHGs 2000 WR 3000 GDLOy FDORrLHs.

TKH NR. 1 NLOOHr RI ERWK PHn DnG wRPHn Ln WKH UnLWHG 6WDWHs Ls KHDrW disease. The cause of this can be bad ge­net­ics, smok­ing, obe­sity and in­ac­tiv­ity.

Aside from ge­net­ics, lead­ing a bet­ter life might pre­vent an early coronary and death. The bad foods RuW WKHrH DwDLWLnJ Rur IRrN Ls WRR PuFK IDW DnG FKROHsWHrRO. UnIRr­tu­nately, most peo­ple eat a diet IuOO RI IDW wKHn WKHy’rH yRunJ DnG SRsWSRnH wRr­ryLnJ DERuW LW unWLO they get older.

The bi­ble of food facts is printed Rn HYHry ODEHO RI HYHry LWHP wH buy at the su­per­mar­ket. On th­ese Ls D OLsW Ln FDORrLHs RI D 2000 FDORrLH GLHW DnG D 2500 FDORrLH GLHW. WH can read the amount rec­om­mended as a limit for to­tal fat, sat­u­rated fat, choles­terol and sodiuim and to­tal FDrERKyGrDWHs. UsLnJ WKHsH IDFWs FDn KHOS us NnRw LI WKH IRRG Ls KLJK in the evil in­gre­di­ents that block up our ar­ter­ies and the to­tal carbs that can ag­gra­vate di­a­betes.

WKDW wH IDLO WR GR Ls usH Rur sHFRnG­grade math to add up our daily in­take of the un­de­sir­able foods. Many items that taste good or are ad­ver­tised heav­ily are not healthy as part of our diet. (YHryWKLnJ wH HDW sKRuOG EH DGGHG uS to give us a to­tal for the 24 hours.

Cer­tain foods be­long to groups that are healthy and some be­long to the un­healthy groups. In gen­eral, bright col­ors are healthy such as dark green leafy veg­eta­bles, blue­ber­ries, broc­coli, to­ma­toes, bananas, ap­ples, or­anges DnG swHHW SRWDWRHs. ,n FRnWrDsW, WKH unGHsLrDEOH DrH wKLWH ErHDG, GRuJKnuWs, IrHnFK IrLHs DnG FHrHDOs ORDGHG wLWK sugar. The reader should re­mem­ber th­ese items be­cause they usu­ally don’t have Nutri­tion Facts listed.

When choos­ing an item in the su­perPDrNHW, ORRN DW WKH sHrYLnJ sLzH OLsWHG WR finG RuW KRw PuFK RI sRPHWKLnJ you’ll be eat­ing. Look on the la­bel to fiJurH RuW KRw PuFK RI WKH EDG sWuII you’ll eat in a serv­ing, and then, us­ing PDWK, fiJurH RuW KRw PuFK yRu HDW Ln a day. Keep adding and keep records of your in­take for the day. vour ar­ter­ies wLOO WKDnN yRu!

UnIRrWunDWHOy, RnOy D IHw SHRSOH keep track of their to­tal in­take for the HnWLrH GDy. TKLs Ls wKHrH D SHn Rr SHn­cil and a small note­book could help you keep records of your daily eat­ing habits.

Ac­tual prod­ucts can vary. An HxDPSOH PLJKW EH -LI LRw 6Rdium Peanut But­ter Spread in wKLFK WwR WDEOHsSRRns FRnWDLn 190 FDORrLHs FRn­sLsWLnJ RI 16 JrDPs RI WRWDO IDW OLsWHG Ds 130 IDW FDORrLHs. MHDn­wKLOH, PODnWers Creamy Peanut But­ter in wKLFK WwR WDEOHsSRRns FRnWDLn 180 FDORrLHs wLWK WRWDO IDW Ds 140 FDORrLHs. YRur GRFWRr wLOO WHOO yRu wKLFK IDWs DrH EDG IRr yRu.

By keep­ing records, you can de­terPLnH KRw PuFK IDW DnG KRw PDny calo­ries you eat based on the Peanut BuWWHr ErDnG DnG wKHWKHr yRu HDW PRrH Rr OHss WKDn WwR WDEOHsSRRn­sIuO.

By adding up all your food you’ve eaten for the day you can GHWHrPLnH wKHWKHr yRu PLJKW JDLn wHLJKW, GHYHORS REHsLWy DnG FORJ those ar­ter­ies.

No­tice that the food items are listed Ey wHLJKW Ds JrDPs SHr sHrYLnJ Rr SHr­cent of daily val­ues. If you’re keep­ing rHFRrGs, D 2000 FDORrLH GDLOy LnWDNH should con­tain less than 65 grams of IDW DnG D 2500 FDORrLH LnWDNH sKRuOG KDYH WRWDO IDW RI OHss WKDn 80 JrDPs RI IDW. TKLs WrDn­sODWHs LnWR OHss WKDn 20 JrDPs RI WKH HYLO sDWurDWHG IDW Ln D 2000 calo­rie in­take for the day and less than 25 JrDPs RI sDWurDWHG IDW Ln D 2500 calo­rie in­take for the day.

Read your la­bels and keep on adding. If you eat too much fat, choles­terol, or sodium (saltF, cut back, see the doc­tor and learn bet­ter pre­ven­tive medicine through proper eat­ing.

Dr. Mil­ton Fried­man can be reached at tcgn@mont­­ton Fried­man

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