Plant Sterols - Can plant sterols reduce my risk of heart disease?
Plant sterols can play a role in cholesterol management. The Food and Drug administration considers research on plant sterols strong enough to authorize a health claim on labels. When 2 grams of plant sterols are consumed in a day, there can be an estimated 10% reduction in LDL cholesterol. This 10% reduction of LDL cholesterol translates into a decrease in a reduction in the risk of heart disease by up to 10%.
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Plant sterols are found naturally in some vegetable oils, nuts, grain products, fruits and vegetables. However, the amount present in these foods is very small, so it is not practical to meet the 2 gram a day recommendation through consuming these foods alone. (It would take 7,000 calories worth of almonds to meet the 2 gram plant sterol recommendation.) Plant sterols have been extracted and concentrated from natural sources, and have been added to some commonly consumed foods. Check out the labels on some margarines, mayonnaise, orange juice and, more recently, yogurt "shots,” if you are in search of plant sterols.
Plant sterols are chemically close to cholesterol. The difference is how your body uses them. Plant sterols compete for binding sites, so that you actually absorb less cholesterol.
Remember that to effectively lower your LDL cholesterol, you must also:
♥ Limit your total calories from saturated fat to 7% of your total calories, and watch the label for sources of trans fat (your heart’s enemy).
♥ Consume less than 200 milligrams daily of dietary cholesterol.
♥ Eat low-fat dairy products and lean meat sources.
♥ Bump up your fiber to 25-30 grams a day.
For more information: http://eatright.org/ada/files/The_Plant_Sterol_Story.pdf
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Portion Size – What is a portion size?
A portion size is actually the amount of food a person consumes at a given time.
This differs from a serving size which is a standard unit of measure, as listed on a package label. A portion size may be several servings or it may be smaller than a serving.
Here is a way to check your own eating habits: pour the amount of cereal you usually eat into a cereal bowl then measure this amount and compare it to the
serving size listed on the food label.
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Protein – How much protein do I need each day?
According to the Dietary Reference Intakes (DRI’s), the amount of protein an individual needs is dependent on height, weight, age, gender and level of activity. Certain medical conditions can also influence an individual’s protein requirements. Generally speaking, the Food & Nutrition Board of the Institute of Medicine, National Academy of Sciences recommends approximately 56 grams of protein per day for males, ages 20-55 years old, and 46 grams of protein per day for females, ages 20-55 years old.
Please contact your GIANT in-store nutritionist, if you would like further information regarding your specific protein needs.
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