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Antioxidants
include vitamins A and C
which help prevent oxygen from
combining with chemicals in the
body that form free radicals,
which can cause chromosomal
damage.
Basal Metabolic Rate is the
amount of calories consumed by
the body without any activity or
exercise. The common units are
given in calories per day.
Calcium is an important
mineral that helps keep bones
strong, can prevent osteoporosis,
and also is involved in the
generation of muscle
contractions.
Calories are the measure of
energy of a food and the measure
of energy requirements of the
body at rest and during exercise
and activity.
Carbohydrates are the
primary and most common source of
energy, supplying 4 calories per
gram. Carbohydrates are complex
(starch, dietary fiber) or simple
(sugars, fructose, lactose,
sucrose). Glucose or blood sugar
is the ready form of carbohydrate
used by tissues for energy. The
brain requires a steady level of
glucose.
Cholesterol is a complex
chemical related to fats in the
bloodstream and in all the body's
cells. Cholesterol forms part of
cell membranes, some hormones and
other needed tissues. HDL (high
density lipoprotein) is
considered "good cholesterol" and
LDL (low-density lipoprotein) is
considered "bad cholesterol."
Total cholesterol includes both
HDL and LDL, which when elevated
is associated with the risk of
heart disease and hardening of
arteries.
Cholesterol Free
Less than 2 milligrams of
cholesterol and less than 2 grams
of saturated fat per serving.
Daily Value or DV, is a
dietary reference term required
on food labels. The DV identifies
the percent of each nutrient the
serving of food provides and is
shown as a percentage required of
some substances.
Dietary Fiber is a
zero-calorie substance that
cannot be digested by the human
body, found only in plants.
Sources include fruits,
vegetables, legumes (dried peas
and beans), whole grains, nuts,
and seeds. The recommended daily
fiber intake is 20-30 grams to
help keep the intestines
healthy.
Electrolytes are minerals
that help regulate fluid balance,
nerve conduction and muscle
contraction.
Fat Free
Less than 0.5 grams of fat per
serving.
Fats supply 9 calories per
gram. Fats are used to store
energy, insulate body tissues,
and transport the fat-soluble
vitamins A, E, D and K through
the blood.
Folic Acid is a B vitamin
that's vital for women of
childbearing age for the purpose
of helping prevent birth
defects.
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Glycemic
Index ranks foods based on
the their immediate effect on
blood glucose or blood sugar
levels after ingestion. A low
glycemic index food causes a
smaller rise in blood sugar. A
high glycemic index food causes a
quick elevation of blood sugar
levels and a higher insulin
response.
Gram is a scientific
measurement of mass. There are
about 454 grams in 1 pound.
Lean
Less than 10 grams of fat, less
than 4.5 grams of saturated fat,
and less than or equal to 95
milligrams of cholesterol per
serving.
Light
One-third less calories or no
more than one-half of the fat in
the higher calorie version.
Low Fat
Less than or equal to 3 grams of
fat per serving.
Macronutrients are
carbohydrates, fats, proteins and
water.
Minerals help regulate
fluid balance, muscle
contractions, and nerve impulses.
Minerals also make up many
structures of the body, such as
bone, teeth, and blood
vessels.
Micronutrients are
vitamins and minerals.
Monounsaturated Fats (a
fatty acid) are fats found in
vegetable and nut oils, such as
canola, peanut and olive oil.
Mono- refers to these fat having
one chemical bond in the chemical
structure that is not completely
hydrogenated as are other bonds
in the structure. These fats melt
at lower temperatures and are not
as hard as saturated fats.
Polyunsaturated Fats (a
fatty acid) are found primarily
in vegetable and nut oils, such
as corn, soybean, safflower, and
sunflower oils. Fish oils are
also high in polyunsaturated
fats, called omega 3 fatty acids.
These fats have multiple bonds
that are not completely
hydrogenated.
Proteins supply energy at
4 calories per gram. A protein is
broken down into amino acids,
which are then used to build,
repair and maintain body tissues
and to allow new growth and
development. Protein is also
essential for manufacture of
hormones, antibodies, and
enzymes.
Saturated Fats (a fatty
acid) are found primarily in
animal products, including whole
milk, cheeses and fatty meats,
but also in vegetable oils, such
as coconut, palm and palm kernel
oils. Higher amounts of these
fats are associated with a high
risk of heart disease and
obesity.
Trans Fatty Acids are
usually manmade by hydrogenation
of vegetable oils, a process
which turns trans fatty acids
into saturated fat. Trans fatty
acids may increase LDL, the "bad
cholesterol."
Vitamins are complex
chemicals essential to life
processes -- regulating
metabolism. Fat soluble vitamins
are A, D, E, and K. Water soluble
vitamins are the B vitamins and
Vitamin C.
Water is the most
essential nutrient.
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