Future Youth

Day four


So the trick here is to try to keep in take of both kinds of fat roughly equal. But that does not mean that if your boss insists on buying a steak dinner, you should run home and guzzle abottle of and guzzle a bottle sunflower oil to make up for it!Intake of both kinds of fat should be kept moderate,ideally to fewer than 30 percent of total colories.

How Much a Fat Do You Eat? How can you tell what percentage of your calories are from fat?.That’s what theSuperfoods chart onpage 608 of this section is for. Pick atleast two days from Week I.—a day on which you were good, and may be oneonwhichyou weren’t so good __and look on the chart for the foods you ate.

Check the two columns marked “calories (KCAL) “ and Percent of Calories from Fat “for each food,multiply the number of calories by the percent of calories from fat. For example, if you had

Eaten three apricots, the number of calories would be 51. The percentage of calories from fat would be .07(7 percent). Multiply 51 x 07 which comes out to 3.57 calories from fat. Do this

For all the foods you ate that day. Add up the totalnumaber of calories and total number of calories from fat. Divide the calories from fat by calories. Say for example, you ate 2200 calories

And 880 of those were calories from fat. Diovide 880by 2200the result is .40(40 percent)- telling you that 40 percent of the calories you ate that day came from fat.

For quick gusstimate , look back on yourfour-day diary. Chances are , if your overall number of serving a week of red meat, icecream, whole –fat cheese,whole milk dairy products, egg yolks* and fast foods is greater than eight . you are getting more than 25 percent of your calories from fat. Make it your goal for coming months to cut in half the amount of these foods you eat. If you are already eating eight servings a week or less of bad fats, you ay chose to cut back to five servings or remain where you are.

Use the fat substitution table (below ) to help you balance and moderate fat intake.

“The fitter you are, and the lower your total fat intake, the better your body removes cholesterol-such as that in egg yolks-from your body.

Thanks for patient reading


M R

Future Youth

Day Three

Part:-Dairy: In part I You will record every thing you eat and drink during he week (including water )also, write down a brief summary of your moods and activities, In the same chartJot down the amount of exercise you did each day(lenth of time and /or distance,if applicable),and any stretching you may have done.Finally write down what kind of relaxation you did.

Part II Vital Statistic. Some time during the week,record your weight , Your resting pulse, your blood pressure and, if possible your cholesterol level(optional).

Ideas to aim for: Over the year, you want to bring your blood pressure to a safe.Level. If you

Are 30that’s around 105/60to 105/70. For those who are older , It Ranges from 110/70 to 120/80. Blood cholosteral levels should be 200 milligrams or less per deciliter. And your resting pulse rate should be below 70 beats per minute.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Food & Drink


Am Pm


Moods and Activities


Exercise & Stretching
Relaxation
Weight resting pulse beats/minute Blood pressure Cholestra; Mg/deciliter

Fat, It slows you down and clogs you up. It is a blot – rather a blob-- on your figure. And far worse, dietary fat can reduce your life expectancy by increasing the risk of heart disease, cancer and stroke. Though there may be a strong genetic factor at work, for the most part these conditions are preventable. And if caught early enough, arteriosclerosis which can lead to heart disease and stroke. Can even be reversed. Exercising regularly is a big step in the right direction. Step two is to begin trimming the extra fat off your body and out of your food.

A Tour of the Fat Farm Actually, not all fats are equally bad. The most important kind to cut back on is saturated, fat, the type found in red meat and whole-hilk dairy products. It tends to increase the levels of harmful low density lipoprotein(LDL) cholesterol in the blood, even more than cholesteraol-rich foods raise these levels. And it is the LDL cholesterol that is linked to increased risk of developing problems in the arteries that nourish the heart(Coronary artery disease) and to increased risk of heart attack.

There are also “good “ fats polyunsaturated fats. Unlike saturated fats, which almost always come from land animals, unsaturated fats tend to come from plants and fish. Corn oil, for example is an unsaturated fat. (Exceptions:coconut and palm oil, frequently added to processed foods, are saturated fats.) The polyunsaturated fats can help lower the levels of the bad,LDL cholesterol while maintaining high levels of benefical high density lipoprotein(HDL) cholesterol, the kind that may escort cholesterol out of the cells. But this is the true only if the amount of polyunsaturatses is equal to the amount of saturated fats which is not the case for most burger eating Americans

Have a Great Day.
MR