Cardiovascular disease (CVD) is an umbrella term used to describe any abnormal condition characterized by dysfunction of the heart and blood vessels (including arteries and veins). The most common cardiovascular diseases in the United...
Oils Oils are fats that are liquid at room temperature. They occur naturally in plant foods (such as nuts and seeds, avocados, and olives) and in fish. Oils contain a mixture of fats, and...
Grains are rich sources of complex carbohydrates (that supply glucose, the main fuel needed by the brain and body for energy) and contain some plant protein as well. They’re also good sources of vitamins...
Vegetables are naturally low in fat and free of cholesterol. Although some contain simple carbohydrates, starchy vegetables and legumes (beans and peas) are considered complex carbohydrates. Many vegetables are rich in vitamins and minerals...
MyPyramid Basics In 2005, MyPyramid was unveiled to replace the Food Guide Pyramid. MyPyramid provides Americans age 2 and above with an outline for how to eat in a more healthful way each day....
Energy or calorie needs vary from person to person and are based on a number of factors, including age, sex, height, weight, and activity level. The calorie levels are based on the Institute of...
Deficiencies Although protein deficiencies are prevalent in certain populations around the world, they’re not very common in the United States where many of us consume a lot ore protein than typically recommended. However, some...
Protein is found in plant foods including legumes (beans and peas), nuts (and nut butters), and seeds. It’s also found to a lesser extent in grains, grain products, and vegetables (both starchy and non-starchy)...
Proteins are found in nearly every body part including muscles, organs, bones, skin, hair and nails. They provide structural support to the body. For example, collagen is a protein that forms the foundation for...
Dietary cholesterol is a fatlike substance found only in animal foods such as organ meats, egg yolks, fish and shellfish, beef and poultry, and dairy products. Plant foods do not naturally contain cholesterol. You...
Saturated fats are usually solid or waxy at room temperature. Foods contain a mix of varius types of the following saturated fats: lauric acid, myristic acid, palmitic acid, and stearic acid. Animal-derived foods and...
Polyunsaturated fats are essential fats the body can’t make and needs to obtain from the diet. They are usually in liquid form at room temperature or when refrigerated. The two main categories of polyunsaturated...
Monounsaturated fats, like all dietary fats, provide the body with an efficient energy source. These fats are in liquid form at room temperature but can become more solid when refrigerated. The two types of...
Cinnamon has a lot to offer: it is a potent antifungal and antibacterial agent; it helps reduce blood sugar in people with type 2 diabetes; it lowers cholesterol. And this is only a partial...
Fats provide the body with a key source of energy. Although glucose is the main source of energy for the brain and nervous system, muscle tissues prefer fats for energy. During exercise, muscles rely...
Fiber is classified as complex carbohydrates (more than two sugar units linked together). In 2002, the Institute of Medicine created the following definitions for fiber, separating it into three components: dietary fiber, functional fiber,...
Some of the starch derived from complex carbohydrate-rich foods in the diet is stored in the human body. Glycogen Glycogen, also known as animal starch, is the term given to stored glucose in the...
A variety of foods and beverages contain simple sugars. Some are naturally occurring, but many are created through refining and added to processed foods and beverages to enhance their taste, smell, texture, and color....
Physical activity is the umbrella term used to describe any bodily movement produced by contracting skeletal muscle that increases energy expenditure above a basal level. Exercise is physical activity that is planned, structured, and...
Underweight is defined as having a BMI below 18.5. The World Health Organization (WHO) created the following definitions for thinness based on BMI: • Mild thinness – BMI between 17 and 18.99 • Moderate...
To lose weight, you need to create an energy deficit, or use up more calories than you consume. But before you cut calories or increase energy intake, it’s important to see where you’re starting...
According to the National Heart, Lung, and Blood Institute (NHLB), BMI is the common measurement used to determine weight status. Overweight, obesity, and extreme obesity are defined suing BMI as follows: • Overweight –...
Body Mass Index Body mass index (BMI) is a common measurement used to asses body weight; it is also an indirect but reliable way of gauging a person’s body fat level. BMI is determined...
Selenium Functions Selenium is a trace mineral that works with vitamins C and E as an antioxidant to protect cells from damage caused by harmful free radicals. It also supports immune and thyroid function....
Iron Functions Iron is a trace mineral found in many parts of the body that performs many vital functions. It’s a component of two proteins that carry oxygen from the lungs to the rest...
Phosphorus is a mineral found throughout the body (but mostly in bone) that helps all body cells function optimally. It works with calcium and vitamin D to build and maintain strong bones and teeth....
Natto has been used as a traditional folk medicine in Japan to treat high blood pressure, and recent studies confirm this benefit. In 1995, researchers studied the effects of nattokinase on high blood pressure...
Perhaps you’ve heard about nattokinase, a natural enzyme that recent studies have shown to have anticoagulant properties. Perhaps you’d like to know more. Any discussion of nattokinase must begin with a discussion of natto....
Calcium is a major mineral that plays several important roles in the body. It’s more abundant in the body than any other mineral: most of it in bones and teeth and a very small...
Potassium Functions Potassium is a major mineral that’s involved in a variety of important processes in the body. It helps two other minerals – sodium and chloride – balance water levels, help the heart...