Avoiding foods that are contaminated with harmfulbacteria, viruses, parasites, toxins, and chemical and physical contaminants are vital for healthful eating. Thesigns and symptoms of foodborne illness range fromgastrointestinal symptoms, such as upset stomach, diarrhea, fever, vomiting, abdominal cramps, and dehydration, to more severe systemic illness, such as paralysis andmeningitis. It is estimated that every year about 76 million people in the United States become ill from pathogens infood; of these, about 5,000 die. Consumers can take simple measures to reduce their risk of foodborne illness, especially in the home.

The consumption of alcohol can have beneficial or harmful effects depending on the amount consumed, age and other characteristics of the person consuming the alcohol, and specifics of the situation. In 2002, 55 percent of U.S. adults were current drinkers. Forty five percent of U.S. adults do not drink any alcohol at all. Abstention is an important option. Fewer Americans consume alcohol today as compared to 50 to 100 years ago.

The hazards of heavy alcohol consumption are well known and include increased risk of liver cirrhosis, hypertension, cancers of the upper gastrointestinal tract, injury, violence, and death. Moreover, certain individuals who are more susceptible to the harmful effects of alcohol should not drink at all. In addition, alcohol should be avoided by those participating in activities that require attention, skill, and/or coordination.

On average, the higher an individual’s salt (sodium chloride) intake, the higher an individual’s blood pressure. Nearly all Americans consume substantially more salt than they need. Decreasing salt intake is advisable to reduce the risk of elevated blood pressure. Keeping blood pressure in the normal range reduces an individual’s risk of coronary heart disease, stroke, congestive heart failure, and kidney disease. Many American adults will develop hypertension (high blood pressure) during their lifetime. Lifestyle changes can prevent or delay the onset of high blood pressure and can lower elevated blood pressure. These changes include reducing salt intake, increasing potassium intake, losing excess body weight, increasing physical activity, and eating an overall healthful diet.

Carbohydrates are part of a healthful diet. The AMDR for carbohydrates is 45 to 65 percent of total calories. Dietary fiber is composed of nondigestible carbohydrates and lignin intrinsic and intact in plants. Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease and improvement in laxation. There is also interest in the potential relationship between diets containing fiber-rich foods and lower risk of type 2 diabetes. Sugars and starches supply energy to the body in the form of glucose, which is the only energy source for red blood cells and is the preferred energy source for the brain, central nervous system, placenta, and fetus. Sugars can be naturally present in foods (such as the fructose in fruit or the lactose in milk) or added to the food. Added sugars, also known as caloric sweeteners, are sugars and syrups that are added to foods at the table or during processing or preparation (such as high fructose corn syrup in sweetened beverages and baked products). Although the body’s response to sugars does not depend on whether they are naturally present in a food or added to the food, added sugars supply calories but few or no nutrients.

Fats and oils are part of a healthful diet, but the type of fat makes a difference to heart health, and the totalamount of fat consumed is also important. High intake ofsaturated fats, transfats, and cholesterol increases the riskof unhealthy blood lipid levels, which, in turn, may increasethe risk of coronary heart disease. A high intake of fat(greater than 35 percent of calories) generally increasessaturated fat intake and makes it more difficult to avoidconsuming excess calories. A low intake of fats and oils(less than 20 percent of calories) increases the risk of inad-equate intakes of vitamin E and of essential fatty acids andmay contribute to unfavorable changes in high-densitylipoprotein (HDL) blood cholesterol and triglycerides.