Saturated fat

Description: Saturated fat (to find) _____________ most often in animal products, such as red meat, poultry, butter and whole milk. Other foods high in saturated fat (to include) ____________ coconut, palm and other tropical oils. Saturated fat (to be) _________ the main dietary culprit (cause) in raising your blood cholesterol and increasing your risk of coronary artery disease.

Recommendation: Limit your daily intake of saturated fat to no more than 10 percent of your total calories. For most women, this (to mean) ___________ no more than 20 grams a day, and for most men this (to mean) __________ no more than 24 grams a day.

Fiber

Description: Fiber (to be) _____ the part of plant foods that your body (not to digest and to absorb) __________________________. There (to be) _______ two basic types: soluble and insoluble. Vegetables, wheat bran and other whole grains (to be) _______ good sources of insoluble fiber. Soluble fiber may (to help) ____________ (to improve) ____________ your cholesterol and blood sugar levels. Oats, dried beans and some fruits, such as apples and oranges, (to be) _______ good sources of soluble fiber.

Recommendation: Women (to need) ______________ 21 to 25 grams of fiber a day, and men (to need) ____________ 30 to 38 grams of fiber a day.

Protein

Description: Protein [‘prouti:n] (to be) _____ essential to human life. Your skin, bones, muscles and organ tissue all (to contain) _____________ protein. It (to find) _________________ in your blood, hormones and enzymes [‘enzaimz] too. Protein (to find) ____________ in many plant foods. It (to come) ____________ from animal sources as well. Legumes, poultry, seafood, meat, dairy products, nuts and seeds (to be) ______ your richest sources of protein.

Recommendation: Between 10 percent and 35 percent of your total daily calories — at least 46 grams a day for women and 56 grams a day for men — can come from protein.