Antioxidant

Substances that help protect against cell damage from free radicals. Free radicals can damage cells, and may play a role in heart disease, cancer as well as other diseases.  Common antioxidants include vitamin A, vitamin C, vitamin E, lutein, lycopene, selenium and beta-carotene.  Fruits and vegetables, whole grains and nuts are naturally rich in antioxidants.

Basal Metabolic Rate (BMR)

BMR is the minimum number of calories needed to maintain vital functions, such as breathing and keeping the heart beating.  It is the number of calories a body burns at rest.

Blood sugar

When we eat, our body converts digestible carbohydrates into blood sugar (glucose), our main source of energy.  Our blood sugar level can affect how hungry and how energetic we feel, both important factors when we are watching how we eat and exercise.  It also determines whether we burn fat or store it.  The hormone insulin is created in the body to help the blood sugar get to the cells where it can be used for energy.  Being overweight makes the cells resistant to insulin, and the cells can’t receive the insulin it needs.  The result is high blood sugar.

When we eat foods that are converted to glucose very quickly (resulting in a spike in blood sugar), our body has to kick into high gear to produce the insulin so that the blood sugar level can be brought back down to normal range (by shuffling the sugar to the cells for energy).  However, when our body has this type of insulin surge, it stops burning fat and stores it instead because it thinks there’s plenty of energy already available.  To complement the problem, the insulin surge shuffles the sugar out of the blood so efficiently, that a drop in blood sugar results, leaving us feeling tired and hungry again.  It becomes a vicious cycle, which can ultimately result in type 2 diabetes, heart disease, kidney disease, stroke, amputation and blindness.

By eating regularly (every 3-4 hours), choosing complex/high-fiber carbohydrates, lean protein and healthy fats, blood sugar levels (and consequently, insulin) remain steady.

BMI

Body Mass Index (BMI) is a number calculated from a person’s height and weight.  BMI provides an indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.  BMI of 18.5-24.9 is considered normal. However, because the BMI is dependent only upon height and weight, it does not accurately assess body composition since it does not account for distribution of muscle and bone mass.  Without accounting for muscle and bone, lean mass vs. body fat cannot accurately be determined.  BMI should only be one of the tools used during assessment of health.

Caffeine

Caffeine is a substance found in coffee, tea, soft drinks, chocolate, some nuts and certain medicines.  It has many effects on the body’s metabolism, including stimulating the central nervous system, which can result in increased alertness and provide an energy boost.  For most people, the amount of caffeine in approximately two cups of coffee a day is not harmful.  However, too much caffeine can cause restlessness, anxiousness and irritability.  It may also affect sleeping patterns and cause headaches, abnormal heart rhythms or other problems.  When stopping caffeine, withdrawal symptoms may occur.

Calories

A calorie is a unit of energy. Calories are needed to provide energy so the body functions properly. The number of calories a person needs depends on age, height, weight, gender, and activity level, and to lose weight, one must burn more calories than he/she eats (create a “calorie deficit”).  The number of calories in a food depends on the amount of energy the food provides.  The amount of calories in protein, carbohydrates, fat and alcohol is as follows:

Protein contains 4 calories per gram

Carbohydrates contain 4 calories per gram

Fat contains 9 calories per gram

Alcohol contains 7 calories per gram

Carbohydrates

Carbohydrates provide all the cells of the body with the energy they need for everyday tasks and physical activity.  There are two types of carbohydrates:

Simple:  found in fruits and fruit juice, and are easily digested by the body.  Also often found in processed foods and anything with added refined sugar, such as soft drinks and candy.

Complex: found in nearly all plant-based foods and usually take longer for the body to digest.  Most commonly found in whole-wheat bread, whole-grain pasta, brown rice, and starchy vegetables.

Cholesterol

Cholesterol is a soft, waxy substance present in all parts of the body including the nervous system, skin, muscles, liver, intestines, and heart.  It is obtained by consuming animal products in the diet, but is also made by the body.  Cholesterol is manufactured in the liver for normal body functions including the production of hormones, bile acid, and vitamin D.   In the blood stream, cholesterol combines with fatty acids to form high-density (HDL), “good cholestrol”, and low-density (LDL) lipoprotein, “bad cholesterol.”  LDL’s can stick together to form plaque deposits on the walls of blood vessels, leading to atherosclerosis (resulting in heart disease).

Dietary cholesterol is found in organ meats, egg yolks and shellfish, as well as meat and dairy products.

Chronic inflammation

Inflammation in the body is a cause for many diseases, such as cardiovascular disease, rheumatoid arthritis, diverticulosis, Crohn’s disease, some kidney diseases, and chronic skin problems.  The medical test used to confirm inflammation is C-reactive protein (CRP).  However, CRP cannot diagnose where the inflammation is in the body.

Steps one can take to prevent inflammation:

     Exercise often

     Manage stress

     Get enough sleep

     Cease from smoking

     Maintain a healthy body weight

Eat a diet rich in:

     – Fish

     – Colorful vegetables and fruits

     – Healthy fats, including Omega-3 fatty acids

     – High fiber whole grains

     – But LOW in sugar

Daily Value

Food labels list percentages that are based on recommended daily intakes – meaning the amount of nutrients a person should get each day.  These numbers tell the percent Daily Value (DV) that one serving of a food provides as a percentage of established standards.  Percent DV is based on a 2,000-calorie diet for adults older than 18.  Recommendations are to limit total fat, saturated fat, cholesterol and sodium in the diet, so be sure to look for foods with a lower Percent DV for these nutrients.  Eat more foods with a higher Percent DV for vitamins, minerals and fiber.

Detox

Toxins are byproducts of food, air and water, and daily we process toxins and eliminate them naturally through sweat, urine and feces.   The human body is the ultimate “detoxifier” via the liver, kidneys, respiratory and gastrointestinal systems.  Most commercial programs and diets coined as “detox” are unsubstantiated and do not provide adequate recommendations for calories and macronutrients, and therefore should not be followed for any length of time.  Often programs that promote “cleansing” products will result in laxative and diuretic effects.  By following a varied, balanced diet, the body should be well equipped to naturally detoxify itself, without the addition of expensive tonics or pills.

Diabetes

Diabetes is a chronic disease involving abnormalities in the body’s ability to use sugar (i.e., blood sugar is out of control).  Normally when we eat, food is digested and much of it is converted to glucose, which the body uses for energy.  The blood carries the glucose to cells where it is absorbed with the help of the hormone insulin.  For those with diabetes, the body does not make enough insulin, or cannot properly use the insulin it does make.  Without insulin, glucose accumulates in the blood rather than moving into the cells.  High blood sugar levels result, which can eventually lead to the diagnosis of diabetes.  The 2 forms of diabetes commonly diagnosed are:

Type 1 Diabetes

            Results from the body’s failure to produce insulin.  Diagnosis can occur at any age, but it is most often diagnosed in children, adolescents, or young adults.

Type 2 Diabetes

            Results from insulin resistance (a condition in which the body fails to properly use insulin), combined with insulin deficiency.  The diagnosis of Type 2 diabetes is becoming more prevalent in our society.

            Essential amino acids

These are amino acids the body cannot manufacture.  They need to be obtained from the diet, and include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Essential fatty acid

Fatty acids that the body needs but cannot assemble from other fats, rathey they must be obtained from the diet.  Omega-3 and Omega-6 are considered essential fatty acids.

Fat

Fat is an essential nutrient and is beneficial to the body in many ways.  To name a few, fat:

          Protects internal organs

          Balances hormones

          Insulates the body (preserves body heat)

          Acts as a long-lasting energy source

          Provides fat-soluble vitamins (A, D, E, K)

There are different types of dietary fat, including:

Saturated – primarily comes from animal sources is and solid at room temperature.  When consumed in excess, it increases harmful LDL cholesterol as well as total cholesterol.  Food sources include butter, whole milk, cream, cheese, ice cream, and other full fat dairy products; animal meats, lard, poultry skin, coconut oil, palm oils, cocoa butter.

Monounsaturated – soft or liquid at room temperature,

and actually improve blood cholesterol levels.  It decreases harmful LDL cholesterol as well as total cholesterol.  Food sources include olive oil, canola oil, peanut oil, olives, peanut butter, nuts, and avocados.

Polyunsaturated – also soft or liquid at room temperature, and also have beneficial effects on blood cholesterol by decreasing LDL and total cholesterol.  However, it also may decrease the “good” HDL cholesterol, so it is again important to keep activity level up (exercise helps to increase HDL).  Poly’s are found in flaxseed, walnuts, wheat germ, soybeans, sunflower oil, safflower oil, corn oil, fish and shellfish.

Trans fats – result when food manufacturers change liquid oils into solids by adding hydrogen through a process called hydrogenation.  Solid fats result in a longer shelf life and provide flavor stability for many baked and processed foods.  Trans fats have the same effect on the heart as saturated fat – both raise LDL cholesterol levels (“bad cholesterol”) and therefore increase the risk of heart disease.  Current recommendations are to limit trans fat intake to less than 1 percent of total daily calories.  Trans fat is found in any food that contains hydrogenated vegetable oils, with major dietary sources including commercial baked goods (cakes, cookies, crackers, pies, bread), animal products, margarine, shortening, commercially fried potatoes, and snack foods like potato chips, corn chips, and popcorn.  Be sure to read the ingredient list on a food label as well as check the grams of trans fat (located under Total Fat).  If you find “partially hydrogenated oil” near the beginning of the ingredient list, put the food back on the shelf.

Fat-soluble vitamins

These are vitamins stored in body fat.  Because they are stored, they can build up and result in overdose if taken in high amounts.

Fiber

Fiber is a substance found in plants such as fruits, vegetables, and grains.  It’s an important part of our daily diet because it helps keep us “regular” and prevents constipation.  It also helps to protect against diseases like diabetes, heart disease and cancer.  The recommended intake is 25-35 grams per day.  There are two types of fiber:

Soluble – dissolves in water and is absorbed in the body.  Works to lower blood glucose and blood cholesterol.  It is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.

Insoluble – cannot dissolve in water, remains in the intestine and helps to prevent constipation by adding bulk to the stool.  It is found in wheat bran, vegetables, and whole grains.

Food additives/preservatives

Food additives and preservatives are defined as substances put into foods in order to preserve taste, shelf life, texture, or appearance.  Salt and sugar are the most common food additives that are used to promote preservation.  Food additives and preservatives in the United States are given generally recognized-as-safe (GRAS) status by the US Food and Drug Administration (FDA) prior to placement in the market.  Fresh is always best when it comes to food, however, in today’s culture, convenience foods are common, and maintaining the quality of foods through the use of food additives has necessarily come about.

Some commonly used food additives and preservatives are aluminum silicate, amino acid compounds, ammonium carbonates, sodium nitrate, propyl gallate, butylated hydrozyttoluene (BHT), butylated hydroxyanisole (BHA), monosodium glutamate, white sugar, potassium bromate, potassium sorbate, and sodium benzoate.  Some artificial colors are also added to the foods to give them an appealing look.  These coloring substances are erythrosine (red), cantaxanthin (orange), amaranth (Azoic red), tartrazine (Azoic yellow) and annatto bixine (yellow orange).

Some potential negative effects of consuming high amounts of food additives and preservatives may include:  allergies, hyperactivity, asthma, hay fever, rashes, vomiting, headache, chest tightening and hives.

Food Guide Pyramid

The Food Guide Pyramid is a graphic design used to communicate the recommended daily food choices contained in the Dietary Guidelines for Americans.  The information provided was developed and promoted by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services.

Functional foods

Functional foods are foods that are likely to provide benefit beyond basic nutrition. The most basic functional foods are unprocessed foods, such as fruit, vegetables, milk, grains, fish, and meat.

Glycemic index

Glycemic Index (GI) is a numerical index that ranks carbohydrate-rich foods according to their effect on blood sugar (glucose) levels – the higher the number, the greater the rise in blood sugar.  Pure glucose is used as a reference point, and is given a GI of 100.

However, the body’s glycemic response (i.e., conversion of carbohydrate into glucose) depends on both the type and amount of carbohydrate consumed.  GI is used to identify foods that cause the greatest increase in blood glucose levels and corresponding increases in insulin.  Benefits of choosing low GI foods may include:  weight loss/management, increased insulin sensitivity (resulting in decreased insulin secretion), reduced risk for developing heart disease and diabetes, appetite control, improve physical endurance, and glycogen replenishment.  However, GI is not to be used alone when considering nutrition; it is simply one tool to consider.

High fructose corn syrup

High-fructose corn syrup is the sweetener of choice in 40% of all food products. This list is just a small sample of foods that contain high-fructose corn syrup:

Soft drinks

Bread products

Many snack foods, including cookies

Pasta sauces

Breakfast cereals

Canned fruits

Many condiments, including jelly, ketchup, tartar sauce, and relish

Yogurts

Fruit snacks—roll-ups, gummies, etc

Protein bars

Cereal bars

Drink mixes, such as lemonade

Some hot drink mixes, such as flavored cocoas

Chocolate syrup and other toppings

Canned baked beans

Peanut butter

High-fructose corn syrup is used in many food products because it is cheap.  Also, it is an attractive ingredient because it adds a “browned” appearance to baked goods, makes foods softer in texture extends the shelf life, and helps to prevent freezer burn.

However, some studies have identified a link between high fructose consumption and obesity.  It does not cause a feeling of fullness in the same way that other carbohydrates do, so people eat more in attempt to reach satisfaction. It has also been shown to increase blood triglycerides and contribute to insulin resistance.   Consumption of high fructose corn syrup should not exceed 10% of the total amount of sugar consumed, and the USDA recommends that we do not consume more than 10 teaspoons of sugar a day.   However, all of the blame should not be placed solely on high fructose corn syrup; diets high in all sugars and calories in any form combined with lack of physical activity are ultimately what results in adverse health conditions.

Hydrogenated oils

Hydrogenated oils are man-made fats that have been modified through the process of hydrogenation, which results in a longer shelf life when added to a food product.  Hydrogenated and partially hydrogenated oils contribute to the trans fat content of a food, and consumption should be kept as low as possible.

Insulin

Insulin is a hormone secreted by the pancreas to help regulate blood sugar level and promote glycogen storage.  People with Type 1 diabetes must inject insulin to make up for the body’s inability to produce sufficient amounts.  Type 2 diabetics often need to take medicine to help their body’s insulin work more efficiently, and sometimes have to even supplement with insulin injections as well.  However, through weight loss and lifestyle modification, Type 2 diabetes often can be controlled without the addition of medication or insulin.

Metabolic Syndrome

Metabolic syndrome, also known as ‘syndrome X’ or ‘insulin resistance syndrome’, is a collection of unhealthy body measurements and abnormal laboratory test results, which may identify people at high risk for developing cardiovascular disease and type 2 diabetes. Obesity and insulin resistance are quite common with metabolic syndrome. 

Having at least three of the following measurements indicates metabolic syndrome:

1. Abdominal waist circumference greater than 40″ for men or 35″ for women

2. High blood pressure (hypertension). High blood pressure is 130 mm Hg or higher for systolic blood pressure (the top number) or 85 mm Hg or higher for diastolic blood pressure (the bottom number)

3. Hyperglycemia (fasting blood sugar of 100 mg/dL or higher)

4. Elevated triglycerides (a type of fat in the bloodstream). A triglyceride level of

5. 150 mg/dL or higher is considered high

6. Reduced levels of high-density lipoprotein, also known as HDL or “good cholesterol”.  For men, low HDL cholesterol is below 40 mg/dL. For women, it is below 50 mg/dL.

Omega-3 fatty acids

Omega-3 fatty acids (a type of polyunsaturated fat) are considered essential fatty acids, and are very beneficial to heart health and decreasing inflammation in the body.  Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).  Other sources of Omega-3’s include tofu, soybeans, canola oil, walnuts, flaxseed and flaxseed oil.  Approximately 1000mg per day of Omega-3 fats are recommended for heart health.

Organic

Certified organic animal foods are produced from animals who are not given any hormones or antibiotics.  Organic plant foods are grown without chemical pesticides and fertilizers made with manufactured components, bioengineering, or ionizing radiation.  No national standards exist for organic seafood.   Some of the believed benefits from consuming organic foods may include improved flavor, higher amounts of nutrients and antioxidants, and absence of pesticides and common chemical additives.

Osteoporosis

Osteoporosis is the thinning of bone tissue and loss of bone density over time. Osteoporosis often is not diagnosed until a fracture occurs, most commonly in the spine, hip or wrist.  Osteoporosis is more common in women, whose bones are naturally thinner and less dense than in men.  About 85-90% of adult bone mass is acquired by age 18 in girls and 20 in boys.  Building strong bones during childhood and adolescence can help to prevent osteoporosis later in life.  Weight bearing and muscle strengthening exercises combined with adequate consumption of calcium and vitamin D is necessary to prevent or delay the onset of osteoporosis.  Calcium and vitamin D supplements may be recommended as well.

Probiotics

The gut contains a lot of both healthy and unhealthy bacteria.  The healthy bacteria in the gut help to digest food, and synthesize some vitamins and essential fatty acids.  Probiotics allow the healthy bacteria to thrive.  They also may help to improve immunity, decrease allergies, help with lactose intolerance, alleviate diarrhea associated with antibiotic usage or acute illness, speed recovery from bacterial vaginosis and lessen the symptoms of irritable bowel syndrome.  In addition to supplements, probiotics can be found in yogurt, cottage cheese, buttermilk, kefir, soy sauce, miso, tempeh, and fresh sauerkraut.

Protein

Proteins are the basic building blocks of the human body.  They are made up of amino acids and help build muscles, blood, skin, hair, nails and internal organs.  Protein provides 4 calories per gram and is found in foods like meat, fish, poultry, eggs, dairy

products, beans, nuts, and tofu.  Protein is digested rather slowly and therefore does not cause a quick rise (and consequent fall) in blood sugar.

Sodium

Sodium is an essential mineral, and it helps to maintain blood volume, regulate the balance of water in the cells, and keep nerves functioning.  The kidneys control sodium balance by increasing or decreasing sodium in the urine.  It is recommended that we consume 2,300 mg of sodium per day, the amount in approximately 1 teaspoon of salt.  Excess sodium leads to an increased risk of heart disease, stroke and high blood pressure, the development of kidney stones and other types of ailments. The typical modern American diet provides more than enough sodium, so supplementation is not necessary.  It is prevalent in processed foods, cured meats, canned vegetables, pickled foods, salty snacks and condiments.

Soy

Soy is found in foods, such as soybeans, soy flour, soymilk, tofu, and tempeh.  It also is added to other foods in forms such as isolated soy protein or textured soy protein.   Soy foods are low in saturated fat, high in vitamins and minerals, and high in fiber.  Some studies have shown that soy can help keep the heart healthy.  Soy protein foods do not contain hormones, but they do have isoflavones or phytoestrogens.  These can have some effect on the activity of the hormone estrogen; their precise effect is still being studied, particularly in any relationship to certain cancers.

Starch

Starches are complex carbohydrates (polysaccharides), and a vital part of a healthy diet.  They effect blood sugar levels and supply necessary energy sources for the body.  It is a nutrient naturally abundant in foods such as grains, potatoes, beans, corn and peas.  High fiber, nutrient-dense starches should be chosen most often.

Sugar alcohols

Sugar alcohols are a type of carbohydrate (“polyols”) that sweeten foods, but with half the calories of sugar.  Part of their chemical structure resembles sugar, and part of it resembles alcohol.  They are converted to glucose more slowly than normal carbohydrates, require little or no insulin to be metabolized and don’t cause sudden increases in blood sugar.  There are several specific types of sugar alcohols (usually ending with the letters “-ol”), including:

Sugar alcohols

Erythritol

Hydrogenated starch hydrolysates

Isomalt

Lactitol

Maltitol

Mannitol

Sorbitol

Xylitol

For some people, consuming sugar alcohols in excess may cause gastrointestinal upsets such as gas, bloating and diarrhea.

*Note:  foods containing sugar alcohols should not be considered “free foods”.  Speak with your dietitian about how to fit these foods into your meal plan.

Whole grains

Whole grains encompass the whole kernel of grain, which includes the bran (outer shell), germ (nutrient rich core) and endosperm (starchy portion).  They are unrefined, and include the parts of the grain that are not digested by the body.  The benefits provided by whole grains include increased fiber, vitamin, mineral and phytochemical content.  Examples of whole grains include:  barley, brown rice, buckwheat, bulgur (cracked wheat), millet, oatmeal (steel cut), popcorn, whole-wheat bread, pasta or crackers, and wild rice.  When in doubt, check for the word “whole” in the ingredient list.