Be sure to track calories, fat and cholesterol to maintain good health
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 email@example.com.