A.

USDA FOOD GUIDE

PYRAMID

BSN -
II
CC - 3
The Food Guide Pyramid
The Food Guide Pyramid
 The Food Guide Pyramid is designed to help us
follow most of the Dietary Guidesline for
Americans. Developed by the USDA, it is a guide
to the amounts and kinds of foods we should eat
daily to maintain health and to reduce the risk of
developing diet-related diseases.
B. MY PYRAMID
 Anatomy of MyPyramid
 One size doesn't fit all
USDA's new MyPyramid symbolizes a personalized approach to healthy eating and physical
activity. The symbol has been designed to be simple. It has been developed to remind
consumers to make healthy food choices and to be active every day. The different parts of the
symbol are described below.
Activity
Activity is represented by the steps and the person climbing them, as a reminder of the
importance of daily physical activity.
Moderation
Moderation is represented by the narrowing of each food group from bottom to top. The
wider base stands for foods with little or no solid fats or added sugars. These should be
selected more often. The narrower top area stands for foods containing more added sugars
and solid fats. The more active you are, the more of these foods can fit into your diet.
Personalization
Personalization is shown by the person on the steps, the slogan, and the URL. Find the kinds
of amounts of food to eat each day at MyPyramid.gov
 Proportionality
Proportionality is shown by the different widths of the food group bands.
The widths suggest how much food a person should choose from each
group. The widths are just a general guide, not exact proportions. Check
the Web site for how much is right for you.

Variety
Variety is symbolized by the 6 color bands representing the 5 food groups
of the Pyramid and oils. This illustrates that foods from all groups are
needed each day for good health.

Gradual Improvement
Gradual improvement is encouraged by the slogan. It suggests that
individuals can benefit from taking small steps to improve their diet and
lifestyle each day.
C. FOOD EXCHANGE LIST
Food Exchange List
 Food Exchange List System is a grouping of
common foods that have practically the same
amount of protein, carbohydrates and fats. Within
the group one food item can be exchanged with
another provided that specified serving portion is
allowed. The exchange lists are intended for
planning diabetic diets, therefore the foods
included are simple and only those allowed in the
diabetic diet list.
Food Exchange List
 Vegetables contain 25 calories and 5 grams of carbohydrate. One
serving equals:
 ½ CCooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
 1 CRaw vegetables or salad greens
 ½ CVegetable juice
 If you’re hungry, eat more fresh or steamed vegetables.
 Fat-Free and Very Low-Fat Milk contain 90 calories per
serving. One serving equals:
 1 CMilk, fat-free or 1% fat
 ¾ CYogurt, plain nonfat or low-fat
 1 CYogurt, artificially sweetened
Food Exchange List
 Very Lean Protein choices have 35 calories and 1 gram of fat
per serving. One serving equals:
 1 ozTurkey breast or chicken breast, skin removed
 1 ozFish fillet (flounder, sole, scrod, cod, etc.)
 1 ozCanned tuna in water
 1 ozShellfish (clams, lobster, scallop, shrimp)
 ¾ CCottage cheese, nonfat or low-fat
 2Egg whites
 ¼ CEgg substitute1 ozFat-free cheese
 ½ CBeans, cooked (black beans, kidney, chick peas or lentils):
count as 1 starch/bread and 1 very lean protein
Food Exchange List
 Fruits contain 15 grams of carbohydrate and 60 calories. One serving
equals:
 1 smallApple, banana, orange, nectarine1 med.Fresh
peach1Kiwi½Grapefruit½Mango1 C Fresh berries (strawberries,
raspberries, or blueberries)1 C Fresh melon cubes1⁄8thHoneydew melon4 oz
Unsweetened juice4 tspJelly or jam
 Lean Protein choices have 55 calories and 2–3 grams of fat per serving.
One serving equals:
 1 ozChicken—dark meat, skin removed1 ozTurkey—dark meat, skin
removed1 ozSalmon, swordfish, herring1 ozLean beef (flank steak, London
broil, tenderloin, roast beef)*1 ozVeal, roast or lean chop*1 ozLamb, roast
or lean chop*1 ozPork, tenderloin or fresh ham*1 ozLow-fat cheese (with 3
g or less of fat per ounce)1 ozLow-fat luncheon meats (with 3 g or less of
fat per ounce)¼ C4.5% cottage cheese2 med.Sardines* Limit to 1–2 times
per week
Food Exchange List
 Medium-Fat Proteins have 75 calories and 5 grams of fat per serving.
One serving equals:
 1 ozBeef (any prime cut), corned beef, ground beef** 1 ozPork chop 1
Whole egg (medium)**1 ozMozzarella cheese ¼ CRicotta cheese 4 oz
Tofu (note this is a heart healthy choice)** Choose these very
infrequently
 Starches contain 15 grams of carbohydrate and 80 calories per serving.
One serving equals:
 1 sliceBread (white, pumpernickel, whole wheat, rye) 2 slicesReduced-
calorie or "lite" bread¼ (1 oz)Bagel (varies)½English
muffin½Hamburger bun ¾ CCold cereal 1⁄3 C Rice, brown or white,
cooked1⁄3 CBarley or couscous, cooked 1⁄3 CLegumes (dried beans, peas
or lentils), cooked ½ CPasta, cooked ½ CBulgar, cooked ½ C Corn,
sweet potato, or green peas 3 oz Baked sweet or white potato¾
ozPretzels3 CPopcorn, hot air popped or microwave (80% light)
Food Exchange List
 Fats contain 45 calories and 5 grams of fat per serving. One serving equals:
 1 tsp Oil (vegetable, corn, canola, olive, etc.)
 1 tsp Butter
 1 tsp Stick margarine
 1 tsp Mayonnaise
 1 Tbsp Reduced-fat margarine or mayonnaise
 1 Tbsp Salad dressing
 1 Tbsp Cream cheese
 2 Tbsp Lite cream cheese
 1/8th Avocado8
 largeBlack olives
 10 largeStuffed green olives
 1 sliceBacon
FOOD LABELS.
OOD
ABEL
 10 NUTRIENTAL GUIDE FOR FILIPINO


1. Eat a variety of foods everyday.
The human body needs more than 40 different nutrients for good health. No single
food can provide all the nutrients in the amounts needed. Eat a variety of foods, to
provide all the nutrients required in the proper amount and balance.

 2. Breast-feedinfants exclusively from birth to 4-6 months and then,

give appropriate foods while continuing breast-feeding .
Infants and children up to 2 years of age are most vulnerable to malnutrition. Breast-
feeding is one of the most effective strategies to improve child survival. Nutritional
requirements of an infant can be obtained solely from breast milk for the first 6 months
of life. After that time, breast milk must be complemented with appropriate foods, but
breast-feeding should be continued for up to 2 years of age or longer. 
The decision to breast-feed is made by the mother. Nonetheless, the husband and other
family members, health workers, neighbors, community organizations, officemates and
employers must encourage her to breast-feed her infant.
 10 NUTRIENTAL GUIDE FOR FILIPINO

3. Maintainchildren's normal growth through proper diet and
monitor their growth regularly.
An adequate diet for an active child is one that promotes good health and normal growth.
 A well-nourished child is healthy, strong, and alert, has good disposition, and grows at a
normal rate.
 A poorly nourished child exhibits sluggish if not permanently delayed physical and mental
development. In addition, he is lethargic and frequently ill because of low resistance to
infection.
 Over nutrition on the other hand, may lead to obesity that may cause physical and emotional
problems in childhood and later in life.

4. Consume fish, lean meat, poultry or dried beans.
 To improve the Filipino diet, not only should the total quantity of food be increased but the
quality of the diet should also be improved by including animal products of substitutes.
 Including fish, lean meat, poultry, or dried beans in the daily meals will not only enhance the
protein quality if the diet but also supply highly absorbable iron, preformed vitamin A and
zinc.
 Fish, lean meat, poultry without skin, and dried beans, in contrast to fatty meats, are low in
saturated fats, which are linked to heart disease.
 10 NUTRIENTAL GUIDE FOR FILIPINO


5. Eat more vegetables, fruits and root crops.
In general, most people do not eat enough vegetables, fruits and root crops. Results of food consumption
surveys conducted by the FNRI show that the average consumption of green leafy vegetables, vitamin C-rich
fruits and root crops are low in the Filipino diet.
The consumption of more vegetables, fruits and root crops is encouraged to help correct the micronutrient
deficiencies consistently noted in national nutrition surveys. Eating root crops will add dietary energy to the
meal.

6. Eat foods cooked in edible/cooking oil daily.
In general, Filipinos use very little oil in their cooking. Boiling is the most common method of food
preparation. Hence, the total fat and oil consumption in a Filipino diet is low.
Fats and oils are concentrated sources of energy. A low fat and oil consumption results in a diet low in energy
value, contributing to chronic energy deficiency. Fats and oils are also essential for absorption and utilization of
fat-soluble vitamins, such as vitamin A. A low fat intake may be one of the causes of vitamin A deficiency
among Filipinos.
To ensure adequate fat intake, Filipinos should be encouraged to stir-fry foods in vegetable oil or to add fats and
oils whenever possible in food preparation. This will guard against chronic energy deficiency and help to lower
the risk of vitamin A deficiency.
The excessive use of saturated fats and oils, however, may increase the risk of heart disease. The proper choice
of fats and oils therefore is essential.
 10 NUTRIENTAL GUIDE FOR FILIPINO

 7. Consume milk, milk products and other calcium-rich foods such as small
fish and dark green leafy vegetables everyday.
Nutrition surveys indicate a consistent failure of Filipinos to meet dietary
recommendations for calcium. An adequate amount of calcium in the diet starting from
childhood all through adulthood will help prevent osteoporosis in later life.
Milk and milk products provide highly absorbable calcium besides being good sources of
protein, vitamin A and other nutrients.
Milk and other calcium-rich foods are valuable additions to our rice/plant-based diets,
which are not only poor sources of calcium but also contain calcium-inhibiting substances.
 8. Use iodized salt, but avoid excessive intake of salty foods.
Goiter and Iodine Deficiency Disorders are rampant in many areas of the Philippines,
causing physical and mental retardation in children. The regular use of iodized salt in the
table and in cooking in addition to taking iodine-rich foods, will greatly help in eradicating
this preventable disease.
On the other hand, excessive intake of salt and salty foods particularly in susceptible
individuals increases the risk of hypertension and hence of heart disease. Avoiding too
 10 NUTRIENTAL GUIDE FOR FILIPINO

 9. Eat clean and safe food.

 fOod and water are essential to life but they may also carry disease-causing organisms
like bacteria, viruses, fungi and parasites, or harmful chemical substances.
 It is important to buy foods that are safe. Purchase food only from reliable sources. In
addition, care must be taken when preparing and serving meals to prevent food-borne
diseases.
 Sharing in the efforts to improve environmental hygiene and sanitation in the
community will greatly contribute to food safety in the home.
 10. For a healthy lifestyle and good nutrition, exercise regularly, do not
smoke and avoid drinking alcoholic beverages.
 With the changing lifestyle of Filipinos, chronic degenerative diseases are becoming
significant public health problems. Healthy diets, regular exercise, abstinence from
smoking and moderate alcohol intake are key components of a healthy lifestyle.
Source:
Nutritional Guidelines for Filipinos, Revised Edition 2000; Published by the Food and Nutrition
Research Institute (FNRI), Department of Science and Technology (DOST)
TOXICITIES
 TOXICITIES OF FOOD.
 The notion that 'natural' food may be harmful is not widely appreciated. The terms
'health', ‘organic', 'natural', 'unprocessed', 'no added chemicals' when applied to food
suggest that the food is safe or more nutritious than its conventional counterpart but this
is not necessarily true. All food is made up entirely of chemicals. In addition to well-known
nutrients such as carbohydrate, fat, protein and water, food contains many other
substances, often in very small amounts.
 Any substance in food may have a degree of toxicity or 'poisonousness', whether it is
natural, deliberately added, or a contaminant. There is nothing special about natural
chemicals in food and no distinction should be made between natural and other
substances when deciding if a food is likely to be hazardous. For example, a potato
contains a number of poisonous substances such as nitrate, arsenic and solanine but in
the amounts in which potatoes are normally eaten these natural substances are not
hazardous. For this reason it is important not to consume large amounts of a small
number of foods, as in some faddist diets, but to consume a wide variety of foods. This
not only minimizes the amount of a particular potentially hazardous substance but also
ensures that a range of essential nutrients are consumed.
CARBOHYDRATES DIGESTION,
ABSORPTION AND METABOLISM
 CARBOHYDRATES DEGISTION, ABSORPTION
AND METABOLISM

 How We Digest Carbohydrate

In simple terms, our digestion system - from the mouth to the small intestine - is
designed to break down disaccharides and polysaccharides into monosaccharides.
This metabolism of carbohydrates is achieved through the secretion of a number of
digestive enzymes into the gastrointestinal tract (especially in the duodenum) where
they attack carbohydrates and gradually convert them into simple sugars like
glucose so they can be absorbed into the blood. Digestive enzymes are like
biological scissors - they chop long starch molecules into simpler ones.
 In the Mouth
The process of digesting carbohydrates begins in the mouth. Our saliva contains an
enzyme called amylase that starts breaking down the more complex carbs into
simpler types.
 In the Stomach
Enzyme activity continues in the stomach, but slows down significantly as digestive
acids are released into the stomach by the glands.
 CARBOHYDRATES DEGISTION,
ABOSORPTION AND METABOLISM
 In the Small Intestine
Another version of amylase is secreted by the pancreas into the duodenum (first
section of small intestine). This cuts down carbohydrates into simple sugars -
maltose, lactose and sucrose. As the carbohydrate passes further into the intestine,
the enzymes maltase, lactase and sucrase chop maltose, lactose and sucrose into
smaller bits, more easily absorbed, which are eventually converted to glucose and
absorbed through the intestinal walls into the bloodstream.
 Glucose Metabolism By The Liver
After carbohydrates are duly broken down into glucose, in the duodenum and jejunum of the
small intestine, the glucose is absorbed into the bloodstream and taken to the liver, where it is
stored or distributed to cells throughout the body for energy. In this way, the liver regulates
blood glucose levels to provide sufficient energy for the body. For example, excess glucose (a
cause of hyperglycemia) is converted in the liver to glycogen (glycogenolysis) in response to
the hormone insulin, and stored. Likewise, if blood sugar levels fall, (eg. between meals),
the glycogen is re-converted to glucose (glycogenolysis) in response to messages conveyed
by the hormone glucagon, to prevent hypoglycemia. If glycogen levels are exhausted,
glucagon can trigger the formation of glucose from some amino acids (protein) or glycerol
(fats) - a process called gluconeogenesis
CARBOHYDRATES – Are organic compounds, prominent
in the plant kingdom, in the form of (sacharides) or chain
of Sugars. Provides energy, fiber and naturally occuring
sweeteners (sucrose and fructose). Carbohydrates supply
energy in the most efficient from for the use in the human
body.
 Source of CHO
 Dietary Carbohydrates Common Names Naturally Occuring Food Sources 
 Simple
 Monosaccharides
Glucose Blood Sugar Fruit, sweeteners
Fructose Fruit Sugar Fruit, honey, syrups, vegetables
Galactose --- Part of lactose, found in
milk
 Disaccharides
 Sucrose (glucose + fructose) Table sugar Sugar cane, sugar beefs,
fruits
 Lactose (glucose + galactose) Milk sugar Milk and milk products
 Maltose (glucose + glucose) Malt sugar Germinating grains
 Source of CHO
 Complex
 Polysaccharides
 Starches (strings of glucose) Complex carbohydrates Grains, legumes, potatoes
 Fiber (strings of monosaccharides) Roughage Legumes, whole grains,
fruit, vegetables
Function of CHO
1. Chief source of energy
2. Cheap and main energy food.
3. Protein sparer.
4. Regulator of fat metabolism
5. Sole energy source for the brain and nerve tissues.
6. Storage form of energy as glycogen.
7. Regulator of intestinal peristalsis and provider of
bulk.
FIBER – like starch, consist of strings of simple sugars.
Unlike starch, however human digestive enzymes cannot
breakdown fiber.
 Role of fibers
 Water-soluble fibers, such as pectin and gums, have little effect on stool
weight and hence are not appropriate treatment for patients with
constipation. Water-insoluble fibers, such as cellulose and hemicellulose,
are most effective in aiding laxation but may also limit absorption of
minerals and possibly vitamins.
 Classification of fibers
 Insoluble Fibers
 Hemicellulose,
 Lignin
 Food Sources of insoluble fiber
 Whole grains, brown rice, buckwheat groats, whole wheat flour, whole
wheat pasta, oatmeal unrefined cereals, vegetables, wheat bran seeds
popcorn, nuts, peanut butter, leafy green vegetables such as broccoli.
 Soluble Fibers
 Pectin
 Mucilage
 Guar and other gums
 Food sources of soluble fiber
 Kidney beans split peas, lentils, chick peas
(garbanzo beans), navy beans, soybeans, apples,
pears, bananas, grapes, citrus fruits (oranges and
grapefruit), oat bran, oatmeal, barley, corn, carrots,
white potatoes.
SUGAR – may refer to simple carbohydrates
(monosacharides and disaccharides). Sucrose, the
disaccharides naturally found in many fruits, is also called
sugar.
 Recommended Sugar Intake
According to the guidelines, of the AHA (American heart
Association) The recommended sugar intake for adult women is 5
teaspoons (20 grams) of sugar per day, for adult men, it’s 9 teaspoons
(36 grams) daily, and for children, it's 3 teaspoons (12 grams) a day.
 
 Sugar Substitutes 
Sugar alcohols - are also called sugar replacers to avoid confusion
with non – carbohydrate alcohol are nutritive sweeteners because
they provide 2 to 3 kcalories per gram but lessthan the 4kcalories per
gram of carbohydrates. They occur naturally in fruits and berries.
Sorbitol Mannitol, and Xylitol are the most commonly use sugar
alcohol.
 Alternative sweeteners – are non-nutriative substances produced
to be sweet tasting; however, they provide no nutrients and few, if
any, kcalories.
 Aspartame – aspartame is formed by the bonding of the amino acids
phenylalanine and aspartic acid. When consumed, aspartame is
digested and absorbed as two separate amino acds. Although
aspartame contains the same kcalories as sucrose, much less
aspartame is needed to get the same sweet taste because it is 180 –
200 times sweeter than sucrose.
  Saccharin – compared with other alternatinve sweeteners, saccharin
has a bitter aftertast. To make for this it is often used in combination
with other alternative sweeteners. Saccharin is still valuable because it
is extremely sweet, 300 to 700 times as sweet as sucrose. 
 Acesulfame K – Synthetically produced, it tastes
200 times sweeter than sucrose, but it is not
digestible by the human and therefore provide no
kcalories.
 Sucralose – was approved by the FDA in april
1998 for use in dessert, candies, nonalcoholic
beverages, and tabletop sweetener. Made from
chemically altered sucrose , sucralose provides no
energy but is 600 times sweeter than sucrose.
Fats (LIPIDS) – Fats are the densest form of energy
available in foods and stored energy in our bodies. Fats, or
lipids, serve other purposes, such as functioning as
component of all cell structure, having role in the production
of hormones and providing padding to protect body organs.
Essential fatty acids and fat soluble vitamins ADEK are
found in food lipids. It is the fats in certain food that make
them taste so appealing.
 Fatty acids are acids produced when fats are broken down.
They are considered “good fats.” These acids are not highly
soluble in water, and they can be used for energy by most
types of cells. They may be monounsaturated,
polyunsaturated, or saturated. They are organic, or in other
words, they contain both carbon and hydrogen molecules.
 Fatty acids are found in oils and other fats that make up
different foods. They are an important part of a healthy diet,
because the body needs them for several purposes. Fatty
acids help move oxygen through the bloodstream to all parts
of the body. They aid cell membrane development, strength,
and function, and they are necessary for strong organs and
tissue.
Saturated- A fat, most often of animal origin,
that is solid at room temperature and whose fatty acid
chains cannot incorporate additional hydrogen atoms.
An excess of these fats in the diet is thought to raise the
cholesterol level in the bloodstream.
Saturated Fat sources:
Saturated fat is found mostly in meat and dairy
products, as well as some vegetable oils, such as
coconut and palm oils (tropical oils). Butter is high in
saturated fat, while margarine tends to have more
unsaturated fat.
 Unsaturated - A fat derived from plant and some animal
sources, especially fish, that is liquid at room temperature.
Intake of foods containing more unsaturated fats than
saturated fats may contribute to reduced blood cholesterol
levels.
 Includes polyunsaturated fat and monounsaturated fat. Both
types are predominantly found in plant products. Examples of
polyunsaturated fat food sources include soybean, sunflower,
fish and corn oils. Monounsaturated fat is found in high
content in olive, peanut, and canola oils. Polyunsaturated and
monounsaturated fatty acids are suggested to lower low-
density lipoprotein (LDL) cholesterol.
 Triglycerides the largest class of lipids found in
food and body fats; are compounds consisting of
three fatty acids and one glycerol molecules. The
glycerol portion is derived from carbohydrate, but it
is a small part compared with the fatty acids that may
be alike or different from each other.
 Phospholipids are similar to triglocerides except
they have only 2 fatty acids; the third spot contains a
phosphate group; lipids compound that form part of
cell walls and act as a fat emulsifier; rendering the
latter more water soluble. Ex. Lecithin.
 Sterols are high molecular weight alcohols occuring
in the fats of plants and animals. Sterols are
synthesized by the body and are not essential
nutrients. For example if dietary cholesterol is not
consumed, the liver will produce the amount of
required for body function. Only food source of
cholesterol are animal and dairy products; plants
foods do not contain cholesterol.
Function of Fats
1. Concentrated source of energy.
2. Storage form of energy.
3. Structural components
4. Sparer of protein, thiamin and niacin.
5. Supplier of Essential Fatty Acids.
6. Carrier of fat soluble vitamins.
 Cholesterol
Cholesterol is a waxy substance found in all tissue
in human and other animals, thus all foods from
animal sources, such as meat, eggs, fish, poultry,
dairy products contain cholesterol. The highest
source of cholesterol are egg yolks and organ
meats (liver and kidney). A high level of
cholesterol in the blood is risk factor for CAD.
 Fat Digestion and Absorption and Metabolism

 Mouth – mechanical digestion

breaks food smaller pieces.
 Stomach – peristalisis continues;
chemical digestion by enzymes
hydrolyzes fatty acids.
 Small intestine – chemical digestion
continues as CCK is release in
response to fats entering deudenum
then to pancreas and bile salts from
the liver for fats digestion.
 Large intestine – some fats are
partially digested; the rest pass
through unchanged, existing in
feces.
 Source of Fats
 Polyunsaturated Fats - lowers blood cholesterol and encourages heart health
 Good food sources are;
Vegetable oils such as safflower, soy bean, sunflower, corn
Wheat germ, wholegrain cereals and breads
Polyunsaturated margarines
Fish oils, naturally present in fish
Seeds and most nuts
 Omega-3 fats are a type of polyunsaturated fat found mainly in oily fish (eg
salmon, mackerel, sardines, herrings), canola oil, flaxseed oil (linseed oil) and
walnut oil. These fats help to reduce blood clotting, blood pressure and blood fat
levels.
 Monounsaturated Fats - do not raise blood cholesterol and encourages heart
health
 Good food source are;
Avocados, peanuts, peanut oil and peanut butter
Olive oil, olives and olive oil-based margarines
 Source of Fats
 Saturated Fats - raise blood cholesterol and promote heart disease
 These are the ones to reduce or avoid
Major food sources are;
Dairy fats such as butter, clarified butter, cultured butter, butter/margarine mix
Milk homogenised or full cream
Hard cheeses, cream cheese, sour cream, ice cream and cream
Meat fats such as lard, dripping, suet, beef tallow and chefade
White visible fat on beef, mutton, lamb, pork, poultry
Processed meat, e.g. luncheon, salami, most sausages, tinned corned beef, fatty
mince pies and pates
Tropical oils such as coconut, coconut cream, palm oil and kremelta
Trans Fats are the other type of fat that can raise your cholesterol level just
like saturated fats
 Trans fats can be formed when vegetable fats are processed in certain ways.  '.
These fats may be found listed in the food ingredients on packaged foods as
vegetable fat, baking margarine and vegetable shortening.  Foods containing this
fat include pastries, biscuits, crackers, muesli bars, commercial cakes and
 Guidelines in Reducing Dietary FATS

 Eat 3-6 small meals per day, rather than large meals. Each should consist of at
least 2 food groups.
 Exercise regularly (especially aerobic activity such as cycling, jogging,
swimming or walking for a minimum of 30 minutes, 5 days per week, or 10,000
steps using a pedometer.
 Lose weight if you are overweight -- 10 to 20 pounds can make a big difference.
Combine smaller food portions with exercise.
 Eat more fiber-rich foods such as vegetables, whole grains, legumes and fruit.
 Avoid deep-fried foods.
 Control blood glucose (sugar) levels if you have diabetes.
 Sugar-free products: Diet sodas and other diet beverages, gelatin and pudding.
 Quit smoking.
The End