Nutrition 101: The Basics of Nutrition

[Manfred_Man]

from about.com

Nutrition 101: The Basics of Nutrition

Nutrition is all about the study of food and how our bodies use food as fuel for growth and daily activities. The macronutrients, or "big" nutrients include proteins, carbohydrates, and fats. The micronutrients, or "little" nutrients are the vitamins and minerals that we need to be healthy. Nutrition 101 has the articles, tools, and resources to help you learn about these nutrients, and help you analyze your own diet and food choices.

[Manfred_Man]

Carbohydrates

Definition
Carbohydrates are one of the main dietary components. This category of foods includes sugars, starches, and fiber.

Alternative Names
Starches; Simple sugars; Sugars; Complex carbohydrates; Diet - carbohydrates; Simple carbohydrates

Function
The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Your liver breaks down carbohydrates into glucose (blood sugar), which is used for energy by the body.

Food Sources
Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the particular food source and reflects how quickly the sugar is digested and absorbed. Simple carbohydrates have one (single) or two (double) sugars while complex carbohydrates have three or more.

Examples of single sugars from foods include fructose (found in fruits) and galactose (found in milk products). Double sugars include lactose (found in dairy), maltose (found in certain vegetables and in beer), and sucrose (table sugar). Honey is also a double sugar, but unlike table sugar, contains a small amount of vitamins and minerals. (NOTE: honey should not be given to children under 1 year old.)

Complex carbohydrates, often referred to as "starchy" foods, include:
whole grain breads and cereals
starchy vegetables
legumes

Simple carbohydrates that contain vitamins and minerals occur naturally in:
fruits
milk and milk products
vegetables

Simple carbohydrates are also found in processed and refined sugars such as:
candy
table sugar
syrups (not including natural syrups such as maple)
regular carbonated beverages

Refined sugars provide calories, but lack vitamins, minerals, and fiber. Such simple sugars are often called "empty calories" and can lead to weight gain. Also, many refined foods, such as white flour, sugar, and polished rice, lack B vitamins and other important nutrients unless they are marked "enriched." It is healthiest to obtain carbohydrates, vitamins, and other nutrients in as natural a form as possible -- for example, from fruit instead of table sugar.

Recommendations
For most people, between 40% and 60% of total calories should come from carbohydrates, preferably from complex carbohydrates (starches) and naturally occurring sugars. Complex carbohydrates provide calories, vitamins, minerals, and fiber.

Foods that are high in processed, refined simple sugars provide calories, but they have few nutritional benefits. It is wise to limit such sugars.

To increase complex carbohydrates and healthy nutrients:
Eat more fruits and vegetables.
Eat more whole grains, rice, breads, and cereals.
Eat more legumes (beans, lentils, and dried peas).

Here are recommended serving sizes for foods high in carbohydrates:
Vegetables: 1 cup of raw vegetables, or 1/2 cup cooked vegetables, or 3/4 cup of vegetable juice
Fruits: 1 medium size fruit (such as 1 medium apple or 1 medium orange), 1/2 cup of a canned or chopped fruit, or 3/4 cup of fruit juice
Breads and cereals: 1 slice of bread; 1 ounce or 2/3 cup of ready-to-eat cereal; 1/2 cup of cooked rice, pasta, or cereal; 1/2 cup of cooked dry beans, lentils, or dried peas
Dairy: 1 cup of skim or lowfat milk
For information about how many servings are recommended see the food guide pyramid.

Here is a sample 2,000 Calorie menu of which 50-60% of the total calories are from carbohydrates.

Breakfast
1 cup of raspberries
1 1/2 cups of unsweetened cereal, with 1/2 sliced banana
1 cup of skim milk
1 slice of whole wheat toast
1 teaspoon of margarine
1 teaspoon of jelly
coffee or tea

Lunch
turkey pita pocket sandwich (2 slices of whole wheat pita bread, 3 ounces of lean turkey breast )
1/2 cup of shredded lettuce
1/2 cup of diced tomatoes
1/2 cup of green peppers
1 tablespoon of salad dressing
1 cup of skim milk
2 fresh, medium-sized peaches

Dinner
4 ounces of broiled salmon with 3 tablespoons of lemon juice, sprinkled with paprika
1 cup of pasta
1 dinner roll
6 steamed broccoli stalks with black pepper
salad:
1 cup lettuce
1/4 cup of sliced mushrooms
1/2 cup of sliced tomatoes
1/2 cup of sliced carrots
1 tablespoon of salad dressing
1/2 cup frozen unsweetened strawberries, sweetened with 1 teaspoon of sugar
1-inch slice of angel food cake
1 cup of skim milk

Side Effects
Excessive carbohydrates can cause an increase in the total caloric intake, causing obesity.
Deficient carbohydrates can cause a lack of calories (malnutrition), or excessive intake of fats to make up the calories.

[Manfred_Man]

Simple carbohydrates

Simple carbohydrates are broken down quickly by the body to be used as energy. Simple carbohydrates are found naturally in foods such as fruits, milk, and milk products. They are also found in processed and refined sugars such as candy, table sugar, syrups, and soft drinks. The majority of carbohydrate intake should come from complex carbohydrates (starches) and naturally occurring sugars rather than processed or refined sugars.


Complex carbohydrates

Complex carbohydrates are made up of sugar molecules that are strung together in long, complex chains. Complex carbohydrates are found in foods such as peas, beans, whole grains, and vegetables. Both simple and complex carbohydrates are turned to glucose (blood sugar) in the body and are used as energy. Glucose is used in the cells of the body and in the brain. Any unused glucose is stored in the liver and muscles as glycogen for use later.


Complex carbohydrate foods provide vitamins, minerals, and fiber that are important to the health of an individual. The majority of carbohydrates should come from complex carbohydrates (starches) and naturally occurring sugars, rather than processed or refined sugars, which do not have the vitamins, minerals, and fiber found in complex and natural carbohydrates. Refined sugars are often called "empty calories" because they have little to no nutritional value.

[Manfred_Man]

Fat

Definition
Fats are organic compounds that are made up of carbon, hydrogen, and oxygen; they are the most concentrated source of energy in foods. Fats belong to a group of substances called lipids. Fats come in liquid or solid form. All fats are combinations of saturated and unsaturated fatty acids. Fats can be called very saturated or very unsaturated depending on their proportions.

Alternative Names
Saturated fat; Diet - fat; Polyunsaturated fat; Monounsaturated fat; Lipids

Function
Fat is one of the three nutrients (along with protein and carbohydrates) that supply calories to the body. Fat provides 9 Calories per gram, more than twice the number provided by carbohydrates or protein.

Fat is essential for the proper functioning of the body. Fats provide the "essential" fatty acids, which are not made by the body and must be obtained from food. Linoleic acid is the most important essential fatty acid, especially for the growth and development of infants. Fatty acids provide the raw materials that help in the control of blood pressure, blood clotting, inflammation, and other body functions.

Fat serves as the storage substance for the body's extra calories. It fills the fat cells (adipose tissue) that help insulate the body. Fats are also an important energy source. When the body has used up the calories from carbohydrate, which occurs after the first 20 minutes of exercise, it begins to depend on the calories from fat.

Healthy skin and hair are maintained by fat. Fat helps in the absorption, and transport through the bloodstream of the fat-soluble vitamins A, D, E, and K.

Food Sources
Saturated fats: These are the biggest dietary cause of high LDL levels ("bad cholesterol"). When looking at a food label, pay very close attention to the % of saturated fat and avoid or limit any foods that are high (for example, over 20% saturated fat). Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils -- coconut, palm, and palm kernel oils. (Note: most other vegetable oils contain unsaturated fat and are healthy.)

Unsaturated fats: Fats that help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories, so you still need to limit them. There are two types: mono-unsaturated and polyunsaturated. Most (but not all!) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.)

Mono-unsaturated fats: Fats that help to lower blood cholesterol if used in place of saturated fats. However, mono-unsaturated fats have a lot of calories, so you still need to limit them. Examples include olive and canola oils.

Polyunsaturated fats: Fats that help to lower blood cholesterol if used in place of saturated fats. However, polyunsaturated fats have a lot of calories, so you still need to limit them. Examples include safflower, sunflower, corn, and soybean oils.

Trans fatty acids: These fats form when vegetable oil hardens (a process called hydrogenation) and can raise LDL levels. They can also lower HDL levels ("good cholesterol"). Trans-fatty acids are found in fried foods, commercial baked goods (donuts, cookies, crackers), processed foods, and margarines.

Hydrogenated: refers to oils that have become hardened (such as hard butter and margarine). Foods made with hydrogenated oils should be avoided because they contain high levels of trans fatty acids, which are linked to heart disease. (Look at the ingredients in the food label.) The terms "hydrogenated" and "saturated" are related; an oil becomes saturated when hydrogen is added (i.e., becomes hydrogenated).

Partially hydrogenated: Refers to oils that have become partially hardened. Foods made with partially hydrogenated oils should be avoided because they contain high levels of trans fatty acids, which are linked to heart disease. (Look at the ingredients in the food label.)


Recommendations
- Choose lean, protein-rich foods - soy, fish, skinless chicken, very lean meat, and fat free or 1% dairy products.
- Eat foods that are naturally low in fat - like whole grains, fruits, and vegetables.
- Get plenty of soluble fiber - with oats, bran, dry peas, beans, cereal, and rice.
- Limit your consumption of fried foods, processed foods, and commercially prepared baked goods (donuts, cookies, crackers).
- Limit animal products like egg yolks, cheeses, whole milk, cream, ice cream, and fatty meats (and large portions of meats).
- Look at food labels, especially for the level of saturated fat. Avoid or limit foods high in saturated fat (more than 20% on the label).
- Look on food labels for words like "hydrogenated" or "partially hydrogenated" - these foods are loaded with saturated fats and trans-fatty acids and should be avoided.
- Liquid vegetable oil, soft margarine, and trans fatty acid-free margarine are preferable to butter, stick margarine, or shortening.

Children under two years of age should NOT be on a fat restricted diet because cholesterol and fat are thought to be important nutrients for brain development.

It is important to read the nutrition labels and be aware of the amount of different types of fat contained in food. It is recommended that everyone over 20 have their cholesterol checked. Talk to your health care provider about how to cut down of your fat intake and to have your cholesterol checked.


Side Effects
Eating too much saturated fat is one of the major risk factors for heart disease. A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries. Too much fat also increases the risk of heart disease because of its high calorie content, which increases the chance of becoming obese (another risk factor for heart disease and some types of cancer).

A large intake of polyunsaturated fat may increase the risk for some types of cancer. Reducing daily fat intake is not a guarantee against developing cancer or heart disease, but it does help reduce the risk factors.

[Manfred_Man]

Healthy diet
Fat is essential for the proper functioning of the body. However, adults should be aware of the fat content of food, and limit intake of saturated fats.


Omega-3 fatty acids
Omega-3 fatty acids are a form of polyunsaturated fat that the body derives from food. Omega-3s (and omega-6s) are known as essential fatty acids (EFAs) because they are important for good health. The body cannot make these fatty acids on its own so omega-3s must be obtained from food. These different types of acids can be obtained in foods such as cold-water fish including tuna, salmon, and mackerel. Other important omega 3 fatty acids are found in dark green leafy vegetables, flaxseed oils, and certain vegetable oils.

Omega-3 fatty acids have been found to be beneficial for the heart. Positive effects include anti-inflammatory and anti-blood clotting actions, lowering cholesterol and triglyceride levels, and reducing blood pressure. These fatty acids may also reduce the risks and symptoms for other disorders including diabetes, stroke, rheumatoid arthritis, asthma, inflammatory bowel disease, ulcerative colitis, some cancers, and mental decline.


Calories and fat per serving
Calories are the basic unit of energy within food. When you eat, your body converts calories into energy and uses what it can and stores the rest in the form of fat. A calorie is a calorie, whether it comes from a brownie or a serving of raw broccoli. The difference between them is the number of calories, nutrients, fat, and other ingredients in a typical serving.

Food - Serving Size - Calories - Fat (grams)
Broccoli 1/2 cup 12 0.2
Brownie 1 square 160 3


Saturated fats
Saturated fats are found predominantly in animal products such as meat and dairy products, and are strongly associated with higher cholesterol levels.Tropical oils such as palm, coconut, and coconut butter, are also high in saturated fats.


Trans-fatty acids
Trans-fatty acids are manufactured fats created during a process called hydrogenation, which is aimed at stabilizing polyunsaturated oils to prevent them from becoming rancid and to keep them solid at room temperature. They may be particularly dangerous for the heart and may pose a risk for certain cancers. Hydrogenated fats are used in stick margarine, fast foods, commercial baked goods (donuts, cookies, crackers), processed foods, and fried foods.

[Manfred_Man]

Protein

Alternative Names
Diet - protein; Complete protein; Incomplete protein

Food Sources
Proteins are described as essential and nonessential proteins or amino acids. The human body requires approximately 20 amino acids for the synthesis of its proteins.

The body can make only 13 of the amino acids - these are known as the nonessential amino acids. They are called non-essential because the body can make them and does not need to get them from the diet. There are 9 essential amino acids that are obtained only from food, and not made in the body.

If the protein in a food supplies enough of the essential amino acids, it is called a complete protein. If the protein of a food does not supply all the essential amino acids, it is called an incomplete protein.

All meat and other animal products are sources of complete proteins. These include beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk products.

Protein in foods (such as grains, fruits, and vegetables) are either low, incomplete protein or lack one of the essential amino acids. These food sources are considered incomplete proteins.

Plant proteins can be combined to include all of the essential amino acids and form a complete protein. Examples of combined, complete plant proteins are rice and beans, milk and wheat cereal, and corn and beans.


Recommendations
A nutritionally balanced diet provides adequate protein. Vegetarians are able to get enough protein if they eat the proper combination of plant proteins.

The amount of recommended daily protein depends upon age, medical conditions, and the type of diet one is following. Two to three servings of protein-rich food will meet the daily needs of most adults.

The following are the recommended serving sizes for protein:
For recommended serving sizes of protein for children and adolescents, see age appropriate diet for children
- 2 to 3 ounces of cooked lean meat, poultry, and fish (a portion about the size of a deck of playing cards)
- 1/2 cup of cooked dry beans, lentils, or legumes
- 1 egg or 2 tablespoons of peanut butter, which count as 1 ounce of lean meat

Select lean meat, poultry without skin, fish, and dry beans, lentils, and legumes often. These are the protein choices that are the lowest in fat. For more information, see the food guide pyramid.


Side Effects
A diet high in meat could lead to high cholesterol or other diseases, such as gout. Another potential problem is that a high-protein diet may put a strain on the kidneys. Extra waste matter, which is the end product of protein metabolism, is excreted in the urine.

[Manfred_Man]

from www.health.gatech.edu

Protein
Protein constitutes three-fourths of our body tissue (excluding the water). Muscles, organs, antibodies, enzymes, and some hormones are largely composed of proteins. Other key body functions include tissue repair, fluid balance, blood clotting, and vision.

What is protein?
Protein is not a single substance but numerous chemical combinations. The basic structure of protein is amino acid chains, which can form many different configurations and can combine with other substances. There have been 22 amino acids identified in the protein of the human body. Proteins are constantly broken down in the body. Most of these are reused by the body. However, some need to be replaced. There are nine that are considered to be essential. These cannot be manufactured by the body and must be supplied by the diet.

How much protein do you need?
The average protein requirement for women is 50 grams per day and 60 grams per day for men. Meat and other animal products are the most readily available sources of complete protein. The protein content of cooked meat and dairy products is between 15% and 40%. In contrast, cooked cereals, beans, lentils, and peas range from 3% to 10%. Vegetarians can get enough protein if they eat a well-balanced diet of grains and vegetables, like brown rice, whole wheat pasta, soy products, and beans.

What are good sources of protein?
Eggs, milk, fish, beef, peanuts, oats, rice, whole wheat products, corn products, soybean products, sesame seeds, peas, and beans are all good sources of protein.

Do high protein diets help people gain muscle mass?
You need adequate protein to build muscle, but if 10-15% of your diet is protein, you are getting enough to maintain and add new muscle and tissue. It is a myth that super-high protein diets assist in increasing lean muscle mass or give athletes a competitive edge. Any excess protein will be stored as fat, not muscle. Plus, the conversion of large amounts of protein to fat puts stress on both the kidneys and the liver.

[Manfred_Man]

Calcium
Sources: Dairy Products, Dark Leafy Greens, Broccoli, Salmon, and Sardines
Function: Strong Bones and Teeth, Healthy Muscles, Healthy Nerves, Normal Growth, Enzyme Actions, Hormone Secretion, Normal Heart Beat
Deficiencies: Weak Bones, High Blood Pressure

Chloride
Sources: Salt, Vegetables
Function: pH Balance, Water Balance
Deficiencies: Dehydration, alkalosis

Chromium
Sources: Brewer’s Yeast, Meat, Wheat Germ, Eggs, Oysers, Green Peppers, Apples, Bananas, Spinach
Function: Fat and Sugar Metabolism
Deficiencies: Blood Sugar Problems

Copper
Sources: Shellfish, Whole Grains, Beans, Nuts, Potatoes, Dark Leafy Greens, Dried Fuits
Function: Red Blood Cell Formation
Deficiencies: Anemia

Flouride
Sources: Seafood, Tea
Function: Bones and Teeth
Deficiencies: Increased Cavities

Iodine
Sources: Salt, Seafood, Kelp, Dairy Products
Function: Metabolism, Thyroid
Deficiencies: Goiter, Hypothyroidism, Cretinism

Iron
Sources: Red Meat, Whole Grains, Greens, Dark Poultry, Salmon, Tuna, Dried Beans, Egg Yolks, Dried Fruits
Function: Formation of Red Blood Cells
Also Called: Heme, Non-Heme Iron
Deficiencies: Fatigue, Anemia, Dizziness

Magnesium
Sources: Gren Leafy Vegetables, Soy, Legumes, Nuts, Whole Grains
Function: Metabolism, Muscle Function
Deficiencies: Fatigue, Headache, Muscle Irritability, Muscle Twitching, Tingling, Numbness, Poor Memory, Rapid Heart Beat

Phosphorus
Sources: Meat, Dairy Products
Function: Formation of Bones and Teeth
Deficiencies: Very Rare

Potassium
Sources: Fish, Vegetables, Fruit
Function: pH Balance, Water Balance, Metabolism
Deficiencies: Tired, Hypertension, Congestive Heart Failure, Decreased Heart Rate, Depression,

Selenium
Sources: Fish, Meat, Whole Grains, Poultry, Garlic, Brewer's Yeast, Wheat Germ
Function: Protein and Antibodies, Antioxidant
Deficiencies: Keshan Disease

Sodium
Sources: Salt, Milk, Beets
Function: Blood Pressure, Muscles, Nerves
Deficiencies: Very Rare

Zinc
Sources: Meat, Peanuts, Legumes
Function: Immune System, Wound Healing, Enzyme Activity, Cell Division, Cell Growth, Important for taste and smell
Deficiencies: Slow Growth, Loss of Taste, Poor Appetite, Slow Wound Healing, Hair Loss, Frequent Infections, Hypogonadism

[Manfred_Man]

Folic Acid
Sources: Legumes, Citrus Fruits, Grains
Function: Protein Synthesis, Red Blood Cell Formation, DNA synthesis, Tissue Growth, Formation of Digestive Acids
Also Called: Vitamin B9, Folate
Deficiencies: Gray Hair, Mouth Sores, Anemia, Poor Growth, Diahrrea, Peptic Ulcer,

Niacin
Sources: Dairy, Meat, Eggs, Nuts, Legumes
Function: Digestive System, Nerves, Skin
Also Called: Nicotinic Acid
Deficiencies: Inflamed Skin, Digestive Problems, Mental Impairment

Riboflavin
Sources: Meat, Eggs, Dairy, Dark Leafy Greens, Legumes, Breads, Cereals
Function: Sugar Metabolism, Body Growth
Also Called: Vitamin B2
Deficiencies: Sore Throat, Mouth Sores, Anemia, Dermatitis

Thiamin
Sources: Whole Grains, Meat, Fish, Dried Beans, Peas, Soy
Function: Sugar Metabolism, Heart, Nervous System, and Muscle Function
Also Called: Vitamin B1
Deficiencies: Fatigue, Psychosis, Nerve Damage

Vitamin A
Sources: Meat, Dairy, Fish, Eggs, Orange, Red, or Yellow Vegetables, Dark Leafy Greens, Fruit
Function: Vision, Cell Growth, Anti-Oxidant, Healthy Teeth, Mucous Membranes, and Skin
Also Called: Retinol, Retinal, Beta-Carotene
Deficiencies: Infections, Vision Problems,

Vitamin B5
Sources: Fish, Eggs, Dairy, Whole Grains
Function: Metabolism
Also Called: Pantothenic Acid
Deficiencies: None Known

Vitamin B6
Sources: Nuts, Dried Beans, Meats, Legumes, Eggs, Meat, Grains
Function: Immune System, Synthesis of Antibodies, Formation of Red Blood Cells, Protein Digestion, Nerve Function
Also Called: Pyridoxine
Deficiencies: Numbness, Mouth Sores, Confusion, Irritability, Depression

Vitamin B12
Sources: Meat, Eggs, Shellfish, Dairy
Function: Metabolism, Red Blood Cells, Nervous System Function
Also Called: Cobalamin
Deficiencies: Anemia, Numbness, Weakness, Loss of Balance

Vitamin C
Sources: Peppers, Citrus, Berries, Potatoes, Tomatoes, Dark Leafy Greens
Function: Immune System, Connective Tissue, Healthy Teeth and Gums, Iron Absorption
Also Called: Ascorbic Acid
Deficiencies: Mouth Sores, Poor Wound Healing,

Vitamin D
Sources: Dairy Products, Fish, Sunlight
Function: Healthy Bones and Teeth, Healthy Nervous System
Also Called: Cholecalciferol
Deficiencies: Weak Bones, Rickets, Osteoporosis

Vitamin E
Sources: Wheat Germ, Corn, Nuts, Seeds, Oils
Function: Red Blood Cells, Anti-Oxidant Protection
Also Called: Tocopherol
Deficiencies: None Known

Vitamin K
Sources: Cabbage, Cauliflower, Spinach
Function: Blood Clotting, Healthy Bones
Also Called: Phylloquinone
Deficiencies: Bruising or Bleeding Problems,

Carbohydrates
Sources: Plant Foods, Dairy, Grains, Cereals, Starchy Vegetables, Legumes, Fruits, Syrups, Candy, Table Sugar
Function: Provide Energy for the Body
Also Called: Starch, Sugar
Deficiencies: Malnutrition

Protein
Sources: All Meat, Dairy, Soy, Whole Grains Dairy, Dried Beans, Eggs
Function: Main Component of Muscles, Organs, and Immune System
Deficiencies: Malnutrition

Fats
Sources: Meat, Dairy, Seeds, Nuts, Oils
Function: Energy Storage, Development During Infancy, Blood Clotting
Also Called: Oil, Lipid, Essential Fatty Acid
Deficiencies: Rare

Fibre
Sources: Plant Foods
Function: Healthy Digestive System, Normal Bowel Movements
Also Called: Roughage, Bulk
Deficiencies: Constipation, Irregularity

[Manfred_Man]

From Shereen Jegtvig

Q. Do I Really Need to Take Vitamins? Isn't a Balanced Diet Good Enough?
Isn't a Healthy Diet Enough?

A. Theoretically, if you eat a healthy diet with lots of whole foods and the correct balance of proteins, fats, and carbohydrates, you should be fine. If your diet isn't so good, you certainly would want to add some vitamins and minerals. However, even if your diet is good, there are several reasons why you might want to add vitamin and mineral supplements to your daily health routine. Here are a just a few situations when you might want extra supplements:

- If you are feeling stressed. Being in constantly stressful situations due to work, family, relationships, or for any reason, may cause your adrenal glands to work overtime. Eventually this will result in fatigue and headaches. A quality B Complex, Vitamin E, and Vitamin C may help to support your adrenal glands.

- If you have a family history of osteoporosis. Supplying your body with the minerals that are stored in your bones may help to prevent osteoporosis.

- You want to keep your bones strong, so take some Calcium, Magnesium, and Vitamin D. Be sure to get some resistive exercise as well.

- If you seem to get sick often. Do you get colds and sniffles more frequently than everyone else around you? Your immune system may need a bit of a boost. There are several herbs that may help, but add Vitamin C, Zinc, and Manganese as well.

- If you smoke. Of course, you already know you should quit smoking, so try your best to quit. Smoking uses up your Vitamin C, so add a Vitamin C supplement. Smoking is a risk factor for osteoporosis so you also need extra Calcium, Magnesium and Vitamin D. Add antioxidants like Vitamin E and Selenium.

- If you are a woman with hormonal problems. You may have a deficiency of Vitamin B6. Don't take large doses (over 500 mg/day) without a doctor's assistance. You may also need to support the adrenal glands as well.

- If you have anemia. If you are anemic, you need to take Iron. Add Vitamin C, Folic acid and Vitamin B12 too.

- If you have carpal tunnel syndrome. This is a numbness that occurs in your thumb and first two fingers. Take Vitamin B6 and Magnesium.

- If you get leg cramps at night. Take Calcium and Magnesium to see if those cramps go away.

- If you tend to have gout. Take Vitamin B5, also known as Pantothenic Acid. This can help to reduce the severity of gout.

- If you are a man with prostate problems. Take extra Vitamin C and Zinc.

- If you are on a low carb diet. Some people feel that you may need extra mineral supplements. It doesn't hurt to take a general mineral supplement just to be sure.

- If you eat a lot of sugar or starches. Several of the B Vitamins are needed for healthy metabolism of sugar, so add a B Complex vitamin.

- If you have Migraine headaches. Some people get relief by adding Magnesium.

- If you have heart disease. Niacin and fish oil may help to lower cholesterol. Folic Acid and Vitamin B12 will reduce homocysteine levels. Vitamin E will work as a blood thinner, but don't take this with medical anticoagulants. Fish oil may also work as an anti-inflammatory agent. If you don't get olive oil in your diet, add it as a supplement, since studies show it reduces the risk for heart disease.

Remember to buy high quality vitamins and minerals. Follow the label instructions unless you have discussed your supplement need with a health care provider.

[easye]

thanks for the post. Its always good to be reminded of what we know. I'm going to print this one.

[Brock Samson]

The greatest post I've ever seen for nutrition info!

Thanks Manfred Man

[Manfred_Man]

Good Fats vs. Bad Fats
by Susan L. Burke, MS, RD/LD,CDE

Are you stuck in the '70s, and afraid of fat? Fat-free still registers in some people's psyche as a healthy way to eat. It's time for an attitude adjustment, because all fats are not bad. In fact, some are essential to good health, including vitamin and mineral absorption, hormone production and cell structure.

New USDA Fat Recommendations
The U.S. government has changed the recommendations for the 2005 Dietary Guidelines. The old guidelines had fat way up top of the pyramid, in the narrowest part, next to sugar. Fat was to be kept to a minimum, which made consumers think that all fats are bad. However, some actually help lower cholesterol and prevent disease, leading the USDA to change the fat recommendation.

They've flipped the pyramid on its side, so that consumers understand that within the fat category, some fats should be included regularly, but others should only be eaten occasionally, if at all. The new pyramid reflects the ruling that takes effect on January 1, 2006. Soon consumers can read the number of grams per serving of trans-fat, which is linked to coronary heart disease.

Good Fats/Bad Fats
Populations who eat their fat calories from nuts, seeds, olive and canola oil, avocado and fatty fish like salmon, sardine and mackerel remain healthier than those who eat a lot of fried foods, fatty meat and hydrogenated fats in packaged foods.

Fat tastes good, and makes food taste good. But, since fat has twice the calories of protein and carbohydrate, most people can't eat it indiscriminately. Fat needs to be fine-tuned, especially when you're trying to lose weight on a balanced program.

Take this quiz to see how much you know about fat.

1. The US Dietary Guidelines recommend what percentage of calories from saturated fat?
a. 0 percent
b. 5 percent or less
c. 10 percent or less
d. 25 percent or less

2. The U.S. Dietary Guidelines recommend less than how many milligrams of cholesterol per day?
a. 100
b. 200
c. 300
d. 400

3. What is trans-fat?
a. Liquid oil that's solid at room temperature
b. Fat that's made from soybean oil
c. Fat that's gender challenged

4. What foods contain omega-3 fatty acids? (choose all that apply)
a. Salmon
b. Walnuts
c. Flaxseed
d. Canola oil

5. The USDA recommends what percentage of calories comes from total fat?
a. 0-5 percent
b. 5-10 percent
c. 10-15 percent
d. 20-35 percent

6. What fats will be listed on the new Nutrition Facts Label?
a. Monounsaturated fat, trans-fat and polyunsaturated fat
b. Polyunsaturated fat, cholesterol and trans-fat
c. Saturated fat, cholesterol and trans-fat
d. Trans-fat, cholesterol and monounsaturated fat

7. Which group of foods contains trans-fat? (you may choose more than one category)
a. crackers, cookies, cake
b. butter, cheese, yogurt
c. meat, chicken, fish
d. margarine, shortening, French fries

8. If you're trying to avoid trans-fat, you should avoid...?
a. Red meat
b. Packaged foods
c. Popcorn
d. Fast food

9. How does trans-fat affect blood cholesterol?
a. Raises the "good" HDL and lowers the "bad" LDL
b. Raises the "good" HDL and raises the "bad" LDL
c. Lowers the "good" HDL and raises the "bad" LDL

10. True or False: "Fat-free" means it's lower in calories.

Answers:

1. C. Too much saturated fat, found in whole milk dairy, marbled beef and the skin of poultry contributes to high blood cholesterol. Choose nonfat or low-fat dairy, skinless poultry and lean cuts of meat.

2. C. According to the American Heart Association, humans need cholesterol to form cell membranes and some hormones. But a high level of cholesterol in the blood is a major risk factor for coronary heart disease, which leads to heart attack. Research shows that foods containing dietary cholesterol including shrimp and egg yolks have less effect on blood cholesterol than formerly believed.

3. A. According to the FDA, the majority of trans-fat is formed when liquid oils are made into solid fats like shortening and hard margarine by a process called hydrogenation. A small amount of trans-fat is found naturally, primarily in some animal-based foods.

4. All contain omega-3s... but differently. The FDA allows a qualified health claim for reduced risk of coronary heart disease (CHD) for foods that contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) omega-3 fatty acids, found primarily in oily cold-water fish such as tuna, salmon, and mackerel. Dark green leafy vegetables, walnuts, flaxseed oils, and certain vegetable oils contain a third omega-3, called alpha-linolenic acid (ALA).

5. D. Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, olives and olive oil, avocado and vegetable oils.

6. C. Although the grams of trans-fat won't be listed on the Nutrition Facts Label until 2006, read the ingredients list, and avoid hydrogenated oils and shortening.

7. All these foods contain trans-fat, although in differing amounts. The products containing the most trans-fat are commercially made cookies, cakes, crackers, icing, potato chips, margarine and microwave popcorn. Snack foods are high in trans-fats. Fast food is generally fried in hydrogenated fat, and is full of trans-fat. Animal products, including meats, chicken and even fish contain small amounts.

8. D. Actually, most restaurants, including fast-food outlets, fry in hydrogenated oil. But, packaged foods, movie theater popcorn and microwave popcorn contain hydrogenated fat (that’s why I love my hot air popper) and even red meat contains some trans- fat. Some manufacturers are already replacing trans-fat, or hydrogenated fat. Consumers can read the ingredient label and not buy foods with hydrogenated fat. Since restaurants are not required to label, consumers need to be proactive and ask questions.

9. C. Saturated fat contributes to raising "bad" LDL cholesterol but the "good" HDL cholesterol is unaffected. Trans-fat is double-trouble, raising LDL and decreasing the beneficial HDL cholesterol.

10. False. Be a smart consumer. Just because the new product is labeled "trans-fat-free" doesn't make it calorie-free. Manufacturers often add other ingredients, including sugar, to replace the texture when fat is eliminated. When manufacturers labeled cookies "fat-free," consumers interpreted it as a license to eat. Some health experts link the "fat-free" craze of the '70s and '80s to increased obesity. Read the label to first learn the portion size, so you can compare products; then read the total calories per serving, and make your choice from there.


Finally, remember fat's good points:

• A major source of energy for the body
• Aids in the absorption of vitamins A, D, E, and K, and carotenoids
• Important for proper growth, development, and maintenance of good health
• Provides taste, consistency, and stability and helps us feel full
• Some high-fat foods including olives and olive oil, avocado, nuts and seeds, and fatty fish contain important vitamins and minerals and omega-3 fatty acids, immune enhancing fats.

[Manfred_Man]

10 Healthy Carbs that Won't Make You Fat
By Carolina Diaz-Bordon

Though the Seven Wonders of the World continue to baffle and intrigue, there is an even weightier enigma that mankind attempts to uncover time and time again: carbohydrates.

Whether it's good or bad, everyone has something to say about carbs these days. They have become one of the hottest topics of conversation, taking over front pages and sweeping the airwaves. Yet, with all the buzz, the primary health functions of carbohydrates remain a hidden mystery.

Luckily, unlike the great wonders of the world, the answers to this great nutritional puzzle are not far from reach. Good carbs, bad carbs, complex and simple - what’s the difference?

"Picture a cubic zirconium and a whole diamond, they both look like diamonds but only one of them is the real thing. This is the difference between refined carbs and unrefined or complex carbs," Burke says.

"For example, think about a loaf of (white) bread and think about a loaf of whole grain wheat bread that has some wheat berries in it. Unlike the whole grain loaf, which is naturally full of different types of vitamins, minerals, micronutrients and fiber, the (white) bread has been taken out of its natural form, processed, then put together to make an imitation of the real thing."

We eat food, not just carbohydrates. It's the amount of carbs and how the body processes them that makes the difference. Consuming carbohydrates, especially before and after strenuous exercise, can help provide energy, prevent hunger and delay fatigue.

When you eat refined carbohydrates they are quickly digested and absorbed then quickly absorbed into your bloodstream as glucose. Glucose is the pure form of energy that is used by your muscles and your cells. The problem is if you have too much it gets stored in your fat cells. The best way to prevent this from happening is to avoid eating really refined carbohydrates.

"Fruit, for example, is a carbohydrate," Susan notes. "The good carbs in the fruit department are the part that contains the peel and the pulp. Juice is the fruit sugar, which is called fructose.

“It only takes about five seconds to swallow a glass of juice,” she added. “That means you swallowed 150 calories in 5 seconds flat. To get that same amount of calories from an orange you’d have to peel and eat two of them. This process would take you at least 10 minutes. This makes you full for (fewer) calories and more nutrition."

When it comes down to it, carbohydrates are not nearly as confusing as the hoopla that surrounds them. The key is to choose wisely and not to settle for anything but the best.

Don’t waste your calories on foods that offer little nutrition for a lot of calories. Bleached, refined breads, rice, pasta, juices and sodas rob you of the nutrition you deserve. Don’t settle for these cheap imposters. Go for the natural richness and nutritional power of whole grains. They will fuel you with power and keep your waistline in check.

To gear you up and send you in the right direction, Susan has provided a road map of some of the healthiest carbs around.

Good carbohydrates
1. Whole-grain cereals
2. Whole-grain wheat bread
3. Fruits
4. Vegetables
5. Whole-grain rice
6. Oatmeal
7. Barley
8. Dried Beans
9. Lentil soup
10. Whole-wheat pasta

[Doughboy]

Yes yes nice addition to the thread M. Man as a guy who is interested in nutrition I like this thread it needs more attention

[apache]

yea this thread is amazing! Nice one man

[titurel]

Good info!

[Mr. Stone]

Greatest thread ever.

May I make recommendation? Can you add what all the industry labels mean?

Labels such as "fat-free", "enriched", "fortified", etc can lead people to the wrong conclusion.

Also, the ingredients list is important.

Thanks for the time and effort of posting this!

[Manfred_Man]

found this...

FDA Specifications for Health Claims and Descriptive Terms
The FDA also provides guidelines about the claims and descriptions manufacturers may use in food labeling to promote their products:

Claim
Requirements that must be met before using the claim in food labeling

Fat-Free
Less than 0.5 grams of fat per serving, with no added fat or oil

Low fat
3 grams or less of fat per serving

Less fat
25% or less fat than the comparison food

Saturated Fat Free
Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids per serving

Cholesterol-Free
Less than 2 mg cholesterol per serving, and 2 grams or less saturated fat per serving

Low Cholesterol
20 mg or less cholesterol per serving and 2 grams or less saturated fat per serving

Reduced Calorie
At least 25% fewer calories per serving than the comparison food

Low Calorie
40 calories or less per serving

Extra Lean
Less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood

Lean
Less than 10 grams of fat, 4.5 g of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood

Light (fat)
50% or less of the fat than in the comparison food (ex: 50% less fat than our regular cheese)

Light (calories)
1/3 fewer calories than the comparison food

High-Fiber
5 grams or more fiber per serving

Sugar-Free
Less than 0.5 grams of sugar per serving

Sodium-Free or Salt-Free
Less than 5 mg of sodium per serving

Low Sodium
140 mg or less per serving

Very Low Sodium
35 mg or less per serving

Healthy
A food low in fat, saturated fat, cholesterol and sodium, and contains at least 10% of the Daily Values for vitamin A, vitamin C, iron, calcium, protein or fiber.

"High", "Rich in" or "Excellent Source"
20% or more of the Daily Value for a given nutrient per serving

"Less", "Fewer" or "Reduced"
At least 25% less of a given nutrient or calories than the comparison food

"Low", "Little", "Few", or "Low Source of"
An amount that would allow frequent consumption of the food without exceeding the Daily Value for the nutrient – but can only make the claim as it applies to all similar foods

"Good Source Of", "More", or "Added"
The food provides 10% more of the Daily Value for a given nutrient than the comparison food

[Doughboy]

Good post M. Man I think I have all that in my nutrition thread, Im not sure, even if I do its still good to see it in another spot so it stands out more and also reinforces the good info.