(WL) Fat, Sodium, Caffeine and Sugar Lesson

Fat, Sodium, Caffeine and Sugar 

A macronutrient is something we need in relatively large amounts to be healthy. Macronutrients include water, proteins, carbohydrates and fats. Fat is associated with being harmful, but the truth is humans need fat as:

• A source of energy
• A source of essential fatty acids that our bodies cannot make
• A component of cell walls
• A way to absorb fat-soluble vitamins: A, D, E, and K
• A way to insulate our bodies and protect organs

Everyone needs some salt to function. Also known as sodium chloride, salt helps maintain the body's balance of fluids. Salt also functions in many foods as a preservative by helping to prevent spoilage and keeping certain foods safe to eat. But nearly all Americans consume more salt than they need. The natural salt in food accounts for about 10 percent of total intake.

Most experts say a moderate amount of caffeine is okay for healthy adults. Ideally, that's 200 milligrams or less a day, or about two cups of strong coffee. Research suggests that caffeine can spike heart rate and blood pressure, while increasing feelings of stress, anxiety, and road rage. It can also leave you feeling wired for up to 16 hours after your last cup.

If you want to decrease your risk for heart disease, it may be important for you to reduce the added sugar in your diet. While sugars are not harmful to the body, our bodies don't need sugars to function properly. Added sugars — sugars that are not found naturally in foods — contribute additional calories with zero nutrients to food.

Strategies for Lower Intake

Below are strategies to lower the intake of each item.

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