Facts to Know

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1. You should consume only 20 percent to 35 percent of your total calories per day from fat. Women should have 12 grams of linolenic acid (an omega-6 fatty acid) and 1.1 grams of alpha-linolenic acid (an omega-3 fatty acid) daily—both are beneficial fats.

2. The recommended amount each day for sodium intake is less than 2,300 mg—you get that much in just one teaspoon of salt.

3. Vegetarians—especially vegans (who eat no meat at all, just plant-based foods)—need to monitor their eating to make sure they get enough iron, zinc, B vitamins, protein, vitamin D and calcium.

4. Any weight-loss program should be focused on slow, steady weight loss.

5. Refrigerate or freeze perishables, prepared food and leftovers within two hours, and never defrost food on the kitchen counter. Use the refrigerator, cold running water or the microwave.

6. Over 34.7 million women in the United States, age 20 years and older, are considered obese; this puts them at increased risk of hypertension, Type 2 diabetes, heart disease, stroke, gallbladder disease, osteoarthritis, sleep apnea, respiratory problems and certain types of cancers. Studies also find a correlation between obesity and early death.

7. For women, obesity is usually defined as being 30 percent or more over ideal body weight. You are morbidly obese if you are 100 pounds or more overweight.

8. Eating disorders affect more than seven million American women.

9. Experts generally consider obesity a chronic disease rather than a lifestyle choice.

10. Some experts recommend supplements of calcium, vitamin D and vitamin B12 for seniors.

11. Before starting on any "dietary supplement" check with your health care professional and gather information via the International Bibliographic Information on Dietary Supplements at http://dietary-supplements.info.nih.gov.