• Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with lower numbers. (I add: best yes, avoid commercial soup, bread and frozen meals altogether. It's not the sodium I worry about, it's all the other garbage that goes into prepared foods).• Drink water instead of sugary drinks.• Keep trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats. (I add: Grrr about that last few words, however).
• Switch to fat-free or low-fat (1%) milk• Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids• Use oils to replace solid fats where possible (Grrr again! You mean those high Omega-6 oils? No way)
• Monitor intake of 100% fruit juice for children and adolescents, especially those who are overweight or obese: For most children and adolescents, intake of 100% fruit juice is not associated with body weight. However, limited evidence suggests that increased intake of 100% juice has been associated with higher body weight in children and adolescents who are overweight or obese.
As noted previously, fats contain a mixture of different fatty acids, and much research has been conducted on the association between the intake of saturated and trans fatty acids and the risk of chronic disease, especially cardiovascular disease.
s. For example, when preparing foods at home, solid fats (e.g., butter and lard) (e.g. good fats) can be replaced with vegetable oils (eeek! High PUFA bad fats!)
Solid fats and added sugars are consumed in excessive amounts, and their intake should be limited. Together, they contribute a substantial portion of the calories consumed by Americans—35 percent on average, or nearly 800 calories per day—without contributing importantly to overall nutrient adequacy of the diet.