338 Chapter 13 Nutrition Copyright Goodheart-Willcox Co., Inc. No single food can supply all the nutrients in the amounts you need. For example, milk supplies calcium but little iron. Meat supplies protein but little calcium. To have a nutritious diet, you must eat a variety of foods. This is the best way to get the range of nutrients you need. Grains are rich in complex carbohydrates—your body’s best source of energy. Whole-grain foods, such as oatmeal and whole-wheat bread, supply fi ber to help your digestive system work properly. Fruits and vegetables also supply fi ber as well as vitamins, minerals, and complex carbohydrates. A diet high in produce is generally low in fat. To fi nd nutrient-dense foods and beverages, look for those without added sugar. Many foods that are high in sugar have low nutritional value. Such foods include soft drinks, cookies, ice cream, and candy. Limiting these foods may help you avoid unwanted pounds and cut down on tooth decay. Watch for ingredient labels that list brown sugar, honey, corn syrup, molasses, sucrose, dextrose, glucose, and fructose. These are all forms of sugar. To fi nd nutrient-dense foods and beverages, also look for those without solid fats. Diets high in saturated fat increase the risk for heart disease. High-fat diets are also linked to obesity and certain types of cancer. Many protein and dairy foods contain high amounts of saturated fats that should be avoided. Solid fats are not necesssary for good health and are considered empty calories, or calories with few or no nutrients. The body needs certain oils that come from vegetables and some fi sh, but only in small quantities. Common sources of the healthy oils are nuts, olives, avocado, cooking oils, margarine, and certain salad dressings. You need to be aware of all sources of fats to determine which contribute to a healthful diet. Following these guidelines cannot guarantee people they will never get sick. However, eating and activity habits do have an effect on health. Forming good habits can keep healthy people feeling well. Dietary Guidelines for Americans 1. Follow a healthy eating pattern across the lifespan. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, obtain adequate nutrients, and reduce risk for chronic disease. 2. Focus on variety, nutrient density, and amount. Choose a variety of nutrient-dense foods from all food groups in recommended amounts to meet nutrient needs within calorie limits. 3. Limit calories from added sugars and saturated fats and reduce sodium intake. Cut back on foods and beverages higher in these components to amounts that fit a healthy eating pattern. 4. Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages from all food groups, considering cultural and personal preferences. 5. Support healthy eating patterns for all. Help to create and support healthy eating patterns from home to school to work and to communities. 13-9 The Dietary Guidelines for Americans encourage habits that promote good health. Analyze and Solve Work with your family to analyze your eating habits and identify one that needs improvement. Examples include too many high-fat meals, frequent eating on the run, lack of planning for food intake, or frequent snacking. Make use of your knowledge about nutrition and eating habits to help family members brainstorm possible solutions and make a plan to carry out the changes.