EXAMPLE PAGE - GUIDE - BTU - Flipbook - Página 88
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Cholesterol
Sodium
Carbohydrates
Simple
Carbohydrates
(sugars)
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Cholesterol is essential for many important functions in the human body.
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I t is important to know that the main source of cholesterol is from our liver. It makes
800-1500 mg of cholesterol per day. The Daily Value for cholesterol from food is
300 mg/day. It is important to keep your cholesterol levels in a normal range.
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Animal-derived foods contain cholesterol, especially egg yolks, organ meat, and
some seafood.
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Most sodium comes from sodium chloride, which is also known as table salt.
Salt is a common ingredient found in packaged foods such as canned foods and
processed meat.
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A healthy diet containing foods high in potassium and low in sodium may reduce the
risk of high blood pressure, a risk factor for stroke and heart disease.
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T o avoid too much sodium at your breakfast club, do not use salt when cooking,
do not provide a salt shaker to students, and cook/bake from scratch as often as
possible rather than serving packaged, processed foods.
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A great alternative to using table salt is adding herbs and spices.
Carbohydrates are your body’s main source of energy and calories. The 3 different types
of carboyhdrates are starches, sugars, and fiber. When consumed, both starches and
sugars will break down into glucose in the blood. Glucose is the body’s energy source for
all activities and it impacts blood sugar levels. It is important to keep blood glucose
levels stable.
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Sugars release glucose quickly into the blood for instant energy. They can be found
naturally in foods and can be added to foods.
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Examples of naturally occurring sugars include fruit, vegetables and milk. They are
always accompanied by other nutrients (e.g. vitamins, fiber) which help to regulate
blood sugar and metabolize the sugar so it can be used for fuel by the body.
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T he most common examples of added sugars are white table sugar and corn syrup.
These sugars are empty calories, which means they do not contain any nutrients
for proper blood sugar regulation or assimilation by the body. It is recommended
you check the ingredient list to avoid these added sugars.
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Common breakfast foods that contain added sugars include:
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Sweetened fruit juice;
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Cereals;
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Granola bars;
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Baked goods.