Joined: 02 September 2006
Grain products, vegetables, and fruits are key parts of a varied diet. They are emphasized in this guideline because they provide vitamins, minerals, complex carbohydrates (starch and dietary fiber), and other substances that are important for good health. They are also generally low in fat, depending on how they are prepared and what is added to them at the table.
Fiber is found only in plant foods like whole-grain breads and cereals, beans and peas, and other vegetables and fruits. Because there are different types of fiber in foods, choose a variety of foods daily. Eating a variety of fiber-containing plant foods is important for bowel function, can reduce symptoms of chronic constipation, and hemorrhoids, and may lower the risk for heart disease and some cancers.
Some dietary fat is needed for good health. Fats supply energy and essential fatty acids and promote absorption of the fat-soluble vitamins A, D, E, and K. More Americans are now eating less fat, saturated fat, and cholesterol containing goods than in the recent past. Still, many people continue to eat high-fat diets. This guideline emphasizes the continued importance of choosing a diet with less total fat, saturated fat, and cholesterol.
Some foods and food groups are higher in fat than others. Fats and oils, and some types of desserts and snack foods that contain fat provide calories but few other nutrients. Many foods in the milk group and in the meat and beans group (which includes eggs and nuts, as well as meat, poultry, and fish) are also high in fat, as are some processed foods in the grain group.
Fat, whether from plant or animal sources, contains more than twice the number of calories of an equal amount of carbohydrate or protein. Choose a diet that provides no more than 30 percent of total calories from fat. The upper limit on the grams of fat in your diet will depend on the calories you need. Cutting back on fat can help you consume fewer calories. For example, at 2,000 calories per day, the suggested upper limit of calories from fat is about 600 calories (65 grams of fat x 9 calories per gram = about 600 calories).
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