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The message is clear. Nutrition experts agree that when you lower the total fat, saturated fat, and added sugar in your diet and increase the vitamins, minerals, and fiber by eating more fruits, vegetables, and grains, you can improve your quality of life and help prevent many of the diseases that are the leading causes of death. Now that you know the goals and guidelines for healthful eating, we will provide you with the nutrition and food selection knowledge you need to put those guidelines into practice.

Chapter 2 explains the nutrients we all need, the roles they play in promoting health, the best food sources for these nutrients, and how your nutritional needs change throughout your life. Chapter 3 describes how your risk for serious illnesses is influenced by your diet. Chapters 4 and 5 help you learn to use the Food Guide Pyramid to choose the most nutritious foods, and they give you guidance about planning and preparing healthful, appetizing meals.

Mayo Clinic Healthy Weight Pyramid

California Pyramid

Mayo Clinic Healthy Weight Pyramid

Asian Pyramid

Monthly Weekly

Monthly Weekly

Red Meat

Vegetable Oils

Legumes, Fruits ST VegetableS

Asian Pyramid

Vegetable Oils

Legumes, Fruits ST VegetableS

BbH r

-Physical Activity-

California Pyramid

Mediterranean Pyramid

A few times per month

Red Meat

Mediterranean Pyramid

A few times per week

! Poultry Fish

; Cheese and Yogurt

Olive Oil (variable amounts)

Fruits Legumes ind Nuts

Vegetables

Breads, Pasta, Rice, Couscous, fa Polenta, Bulgar, Other Grains and Potatoes

Physical Activity

Red Meat

Wine in moderation

In this chapter, you will be introduced to the nutrients your body needs. You will learn the role each nutrient plays in your body, how much you need and how often, ideal food sources of each nutrient, and how all the nutrients work to optimize health.

You will also learn about some recently identified substances in plant foods, the phytochemicals, that may promote health and help prevent disease.

CHAPTER TWO

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Fitness Wellness For You

Fitness Wellness For You

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