Nutrition Basics
Nutrition research continues to support the belief that balance, moderation, and variety are the keys for establishing healthy eating patterns. A nutritious diet calls for an emphasis on complex carbohydrates, while a moderate amount of protein and a limited amount of fat are recommended. This means that attention should be paid to the source of calories, not just to the number of them.

Carbohydrates
Carbohydrates, especially complex carbohydrates, are so important nutritionally that it's a good idea to plan meals around them. Natural unrefined carbohydrates are the only food category not linked to life-threatening diseases.

Complex carbohydrates - legumes, fruits and vegetables, enriched and whole breads, cereals and pasta - are more than an energy source. They are economical, relatively low in calories and fat, rich in vitamins and minerals, and often a good source of fiber and protein. It is recommended that 55 to 60 percent of your calories should come from carbohydrates, with the emphasis being on complex carbohydrates.

Simple Carbohydrates
Simple carbohydrates (sugars) include brown and granulated sugar, honey and syrups. These foods supply "empty" calories (calories low in nutrients). We find these simple sugars in regular sodas (11 teaspoons per 12-ounce can), candy, cakes, and other sweets. Better choices are the natural sugars in fruits, milk, and some vegetables because, calorie for calorie, they offer more nutrients. A glass of skim milk supplies 86 calories. In addition to the lactose (milk sugar), it also supplies high-quality protein, riboflavin, calcium, and a small amount of fat. Most soft drinks, which may have 150 calories, offer none of these.

To increase carbohydrates, select more foods from the complex category. An excess of simple carbohydrates can provide too much too soon. Since they are easily absorbed, they often act as a false energy booster, making blood sugar peak quickly and then dip lower than normal. This can cause weakness and irritability.

Dietary Fiber
Complex carbohydrates come with an added bonus: dietary fiber. Fiber is found in the skin and pulp of fruits and vegetables and in the outer coating of grains, nuts, and seeds. Fiber-rich foods provide roughage to help the digestive tract function more efficiently and may have a beneficial role in reducing the risk of cardiovascular disease and some forms of cancer. Research also shows that water-soluble fibers, found in foods such as oats, barley, seeds, legumes, fruits and vegetables, have a gel-like property that allows them to bind to substances in the intestine. This binding action may play a role in reducing blood cholesterol levels. It also slows glucose entry into the bloodstream, which may improve blood sugar control in people with diabetes. Insoluble fibers are roughage foods such as wheat bran, corn bran, whole grains, and nuts. This type of fiber helps food move through the digestive tract more quickly, possibly preventing a variety of digestive problems and protecting against some cancers, such as cancer of the colon. The National Cancer Institute recommends eating 25 to 35 grams of fiber each day. Most Americans would need to double their present fiber intake to reach this goal. Raw fruits and vegetables and whole grain breads and cereals have more fiber than foods that have been peeled, cooked, puréed, or refined.


Dietary Fat
Besides being a major source of energy, fat serves as transport and storage for fat-soluble vitamins (A, D, E, and K). Fat supplies the essential fatty acids, particularly linoleic acid, necessary for proper growth and healthy skin. But diets too high in fats and cholesterol are implicated in heart disease and certain cancers. Too much fat also contributes to obesity, a condition linked to other chronic health problems.

You need only about a tablespoon of fat a day to transport fat-soluble vitamins and supply essential fatty acids for growth and tissue repair. Although many people have reduced their fat consumption, further efforts are necessary.

High-fat cuts of meat have been traded for leaner cuts, but with the increased consumption of high-fat cheeses and salad dressings total fat intake has remained about the same. The American Heart Association recommends to cut fat intake to no more than 30 percent. Some research suggests even greater health benefits may accompany a diet in which the total fat intake is 20 percent or less of calories. A reduction in total fat to 20 percent of calories has been shown to facilitate weight reduction and decrease saturated fatty acid intake. Accomplishing this goal would involve eating more complex carbohydrates, which have less fat and no cholesterol, but it also means making decisions about which fats to eat. Fats can be divided into three types according to their composition: saturated, monounsaturated, and polyunsaturated. Diets rich in saturated fats tend to raise the level of blood cholesterol, whereas unsaturated fats work at lowering it. When planning meals, limit saturated fats, and strive to increase the ratio of unsaturated fats to saturated fats in the diet. It's important to remember, too, that all fats are high in calories.

Some "cholesterol-free" vegetable products such as coconut and palm oils can be more saturated than the fats found in meats.

The following ingredients on labels can help uncover hidden fats and cholesterol in packaged foods: egg and egg-yolk solids, whole milk solids; imitation or milk chocolate; lard; suet and animal by-products; butter; coconut oil; cream; hydrogenated fat or oil; cocoa butter; palm or palm kernel oil; shortening and bacon; beef or chicken fat.

Be sure to check labels on snack items. Coconut and palm oils are widely used in making everything from crackers and chips to cookies, cake mixes, and granola bars. Unsaturated fats, on the other hand, can actually lower cholesterol levels. These fats may be polyunsaturated, such as corn, safflower, soybean, and sunflower oils, or monounsaturated - olive, peanut, and canola oils. Unsaturated vegetable oil is often saturated to increase shelf life.

The process, which makes the oil more solid, is called hydrogenation. Products such as the soft tub margarine’s that are the least solid at room temperature are also the least saturated. To live the low-fat, low-cholesterol life, incorporate strategies from the "Lifeline Healthy Eating Cookbook" to reduce the amount of fat in foods.

Protein
For protein to function efficiently, there must first be a healthy balance of carbohydrates and fat. Carbohydrates are the body's most economical energy source; protein, the least. Adequate amounts of carbohydrates in the diet enable the body to burn primarily carbohydrates and fat for energy so that protein can build and repair tissue, its key function. Since muscles are primarily made of protein, athletes in pursuit of extra strength and muscle size often increase their consumption to two or three times the recommended amount. But more protein does not result in more muscle. A balanced diet will insure that enough protein will be available for building muscle. Excess protein, like any other excess calories, will ultimately turn into fat. Exercise is the only way to make a particular muscle bigger. No one, not even an athlete, requires more than 20 percent of daily calories from protein. Six ounces of meat, two servings of milk or a milk product, four servings of bread or cereal, and a starchy vegetable quickly add up to a day's worth of protein. Reduce the fat in protein sources. Rely more on legumes and grains rather than animal sources for daily protein.

Cutting back on animal protein helps reduce excess fat and cholesterol in the diet and at the same time increases fiber. Because grains and legumes are incomplete protein, serve them with each other or with a milk product. One cup of cooked dried beans has plenty of fiber and protein and only a trace of fat. Also, think of meat as a condiment, rather than as the centerpiece of each meal. Use small amounts in stirfried combination dishes, soups, stews, and casseroles.

Rely on "Lifeline Healthy Eating Cookbook" recipes for ways to turn grains, legumes, pasta, and dairy products into complete protein cuisine with low-fat, high-carbohydrate benefits.

How To Manage It All
Translating nutrient needs into food choices that achieve a balanced diet - adequate protein, high in complex carbohydrates, and low in fat, with all the essential vitamins and minerals - is a tall order. The best way to manage it all is to choose a wide variety of foods in moderate amounts from each of the Basic Four Food Groups: meat, vegetable and fruit, bread and cereal, and milk and milk products. Select from each group the foods with the most nutrients and the least amount of calories - the nutrient-dense foods. To keep fat intake under 30 percent of total calories, select the low-fat foods from each group. For most people, over half of the total fat in the diet comes from the meat group. Minimize fat by choosing lean cuts of meat, removing skin from poultry and fish, eating more meatless meals, and selecting recipes and cooking methods that significantly limit or restrict the use of fats. Most important of all, watch portion sizes.

Three ounces of meat supply the protein needed at any one meal. That's equivalent to 1/2 cup of cooked chopped meat or one skinless, boneless cooked chicken breast.

Moderate portion sizes apply to the other food groups. Even a diet balanced according to the Basic Four can be fattening if you eat too much. If your normal intake demands more, choose additional servings of fresh fruits and vegetables along with whole-grain breads and cereals. Foods such as margarine, mayonnaise, oils, candy, soft drinks, rich desserts, and liquor supply calories but contribute little or no protein, vitamins1 or minerals to the diet. They are not "bad" foods. Rather they are best enjoyed on an occasional basis.

Every Recipe Analyzed
Calories per serving and a nutrient breakdown accompany each recipe. The nutrients listed include grams of carbohydrate, protein, and fat along with milligrams of cholesterol and sodium.

Determining Calorie Percentages
Use the nutrient breakdown information to calculate the percentage of calories contributed by carbohydrate, protein, and fat. Let's say you are looking at the recipe for Berries 'N Cannoli Cream and you want to determine the percentage of fat in a serving. First, find the grams of fat per serving. This is calculated in the analysis to be 2.2 grams. To find the percentage of calories from fat, multiply the grams of fat by 9 (the number of calories per gram of fat) to get fat calories per serving. 9 x 2.2=19.8 fat calories per serving. Then divide this quantity by the total calories and multiply by 100% (19.8 + 112 x 100% = 17.7%) which means that fat contributes 17.7 percent of the calories to one serving of Berries 'N Cannoli Cream. To calculate the calories contributed by carbohydrate and protein, multiply grams of carbohydrate or protein per serving by 4 (the number of calories per gram of carbohydrates or protein). Divide the quantity by the total calories. All recipes will not fall so neatly within the guidelines - more than 50 percent carbohydrate and no more than 30 percent fat or 20 percent protein. The goal is to achieve the recommended balance of nutrients on a daily basis, taking into consideration three meals and a snack.