 A daily sodium intake between 1,100 and 3,300 milligrams is considered safe and adequate. This is equal to the amount of sodium in approximately 1/2 to 1 and 1/2 teaspoons of table salt. |
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 Dehydration occurs when you fail to consume enough water. This can lead to fatigue, changing body temperatures, heat exhaustion or heat stroke. Physical performance in exercise is greatly diminished as water loss increases. Always hydrate before and after working out. Since thirst is a poor indicator of dehydration you may already be dehydrated by the time you feel thirsty. A good goal to keep in mind: drink between 6-8 glasses of water per day. If you are extremely physically active or exercise regularly try to drink more. To maintain hydration levels follow this guideline: for every cup of coffee or tea consumed drink one glass of water; for every glass of wine drink 2 glasses of water.
some content from: Harcourt Learning Direct |
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 Choose lean meat, and dry beans and peas for protein.
Reduce intake of red meats, and eat smaller portions including fish and poultry.
Limit use of organ meats such as liver, brains, kidney, heart, sweetbreads.
Remove the skin from chicken and trim the fat from meat.
Roast, bake, broil, or simmer meat rather than frying. Avoid fried foods as they are very high in fat
Limit egg yolks to one per serving when making scrambled eggs. Use additional egg whites for larger servings. Limit total egg intake to two or three per week.
Eat more albacore tuna, salmon, lake trout, mackerel, herring, and sardines. Try including one of these in your diet twice a week.
After cooking soups and stews, chill them and then skim the fat off the top. |
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Fats are categorized by the proportion of fatty acids in them. For example: Sunflower oil is categorized as unsaturated because it has a greater percentage of polyunsaturated and monounsaturated fatty acids than it does saturated.
The liquid or unsaturated fats can be made more solid by a process called hydrogenation which adds hydrogen atoms to some of the double bonds in the unsaturated fatty acids. This process turns liquid oil into a solid form, making it more saturated, as in the process of making margarine.
Fats and oils are all about the same in caloric content. It is recommended that you reduce your total fat intake to 30 percent or less of your total calories. 1/3 saturated, 1/3 monounsaturated, and 1/3 polyunsaturated.
some content from: Harcourt Learning Direct and the American Heart Association |
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