Specific Foods to Include and Avoid

-broccoli and almonds are a great sources of calcium

-citrus fruits, tomatoes, green peppers (vitamin C)

-sweet potatoes, spinach, carrots (vitamin A)

-Carbohydrates can be broken down to release energy needed to perform activities for daily life
-Protein is the main building block for your body. It provides structure for muscles, hormones, enzymes, and the immune system
-Fats
- Saturated vs. Unsaturated
- Saturated fat stays solid at room temperature (bad) while unsaturated fat is liquid in room temperature
- Saturated fat means it has all the hydrogen that the carbon atoms can hold
- Saturated is also the main factor in raising blood cholesterol along with trans fat
-Trans fat
- is when hydrogen is added to vegetable oil
- raises blood cholesterol
- can be found in french fries, donuts, and other fried foods



Foods to be included in a diet would be fruits and vegetables. Proteins build muscle and a good source of protein includes chicken, fish, eggs, and dairy products. Saturated fat comes from animal products and should be avoided and controlled. Although there are bad fats like saturated fat and trans fat, there are good fats as well. Some of these fats include olive oil and other types of vegetable oil. Calcium should be something included in the diet. Good sources of calcium include dairy and soy products. Carbohydrates shoiuld be consumed because they make up a lot of the energy source used to perform daily activities. Some carbohydrates include wheat products such as bread and pasta such as spaghetti. HDL cholestrol is good and is thought to prevent heart disease by taking the bad cholestrol in your arteries and sending them to the liver which then passes it out of your body. LDL cholestrol however is the bad cholestrol and should be avoided because it blocks arteries which can cause heart problems. Cholestrol also comes from animal products so care must be given. American Heart Association says to have no more than six ounces of lean meat, fish, and poultry per day and to use fat-free dairy products. High quality vegetables are a good replacement for animal products.