Nutrition

Nutrition and preventing prostate cancer

2009-10-18T02:02:00.000-07:00

So far, research does not support definite nutritional guidelines for prostate cancer prevention. However, you can reasonably act on these suggestions:

Eat sensibly. Eat moderate-sized portions and keep your calories under control.
Choose balanced meals. Prostate cancer rates vary greatly from one country to another, with the highest rates appearing in countries where people tend to eat a lot of fat. A diet high in saturated fats (such as animal fats found in red meat) may pose the greatest risk.
Eat a variety of fruits and vegetables. A diet high in fruits and vegetables has been linked to a lower risk of various kinds of cancer. Foods high in folate — a B vitamin found in spinach, asparagus and some beans — may be helpful. Also, eating vegetables with diindolylmethane — a nutrient found in cruciferous foods such as broccoli, kale and cabbage — might protect against prostate cancer. Studies show mixed results about whether lycopene — an antioxidant found in tomatoes — lowers prostate cancer risk.
Choose healthy foods. Opt for whole-grain foods, such as brown rice, quinoa and whole-wheat bread. Limit sweets and salt.
Drink alcohol in moderation. Generally, this means no more than two drinks a day for men. Studies show that regular heavy drinking increases the risk of aggressive prostate cancer.

Experts are still studying other foods to see whether they help prevent prostate cancer. While the verdict's still out, eating more of these foods probably won't hurt — and may help prevent cancer and other health problems:

Eat foods rich in omega-3 fatty acids. While a diet high in most kinds of fat is linked to a higher risk of cancer and other health problems, there is an exception. Omega-3 fatty acids — a type of fat found in cold-water fish such as salmon, herring and mackerel — may reduce the risk of certain cancers. Study results are mixed, and some researchers say eating these fats has no effect on cancer. But these fats are still a healthy addition to your diet.
Eat soy products and legumes. Soybeans and other legumes contain phytoestrogens, which are plant-based chemicals that behave like the hormone estrogen in the human body. These chemicals might help to prevent prostate cancer. In fact, one possible explanation for lower rates of prostate cancer in Asian men is that they eat more soy protein.
Drink green tea. Green tea contains antioxidants such as polyphenols that may help prevent certain cancers and other health problems.
Get enough vitamin D. Not many foods contain vitamin D, but fish liver oil, cheese and egg yolks contain some. Check with your doctor to see if you need a vitamin D supplement. Some studies suggest that vitamin D may help prevent prostate cancer.

Obesity and prostate cancer

Researchers have not established a direct link between obesity and incidence of prostate cancer. However, obesity might affect levels of hormones related to prostate cancer risk. It may also increase the risk of dying of prostate cancer.

Strategies for preventing obesity include:

Following guidelines for a healthy diet
Meeting with your doctor to develop a plan for physical activity
Doing some form of aerobic exercise for 30 minutes or more daily
Drugs to prevent prostate cancer

Current research does not support the routine use of any drug to prevent prostate cancer, but several medications show potential benefits, including statins, aspirin and nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil, Motrin, others). Researchers are also studying certain drugs that affect testosterone levels. While these medications may help prevent prostate cancer, they can also cause side effects and are not generally recommended for routine use in preventing prostate cancer.

Selenium and vitamin E

Some nutrition research had suggested that daily doses of the mineral selenium, vitamin E or both may have helped to prevent prostate cancer. But further study has shown these supplements have no effect on prostate cancer. In some cases, these supplements may cause side effects or lead to other health conditions.

Before using any supplement, talk with your doctor. This is particularly important if you're taking other over-the-counter or prescription medications. Taking vitamins, herbal medicines or nutritional supplements can pose health risks, especially in high doses. Some may even increase the risk of prostate cancer.

Prostate cancer risk: A common-sense perspective

Prostate cancer is the second most common cause of cancer death in men, exceeded only by lung cancer. Even so, prostate cancer affects far more men than it eventually kills. According to the American Cancer Society, about 1 in 6 men in the United States will be diagnosed with prostate cancer during their lifetime. Yet only 1 in 35 men in the U.S. will die of the disease.

Why does the number of prostate cancer cases exceed the number of deaths by such a large ratio? One answer is that prostate cancer generally progresses more slowly than many other types of cancer. Many men live with it for years. Many survive disease-free after treatment. And others refrain from treatment while closely monitoring the cancer's progression — an approach known as "watchful waiting."

To keep your risks in perspective, stay in regular contact with your doctor about your prostate health. Ask about prevention strategies that make the most sense for you, given your current health and medical history.

An annual prostate checkup can't reduce your risk of cancer, as perhaps a healthy diet and exercise can. But if prostate cancer does develop, a digital rectal exam (DRE) and a prostate-specific antigen (PSA) test may discover the problem in its earliest stage, when treatment can be most effective.

10-Steps to Prevent Breast Cancer

2009-10-17T22:58:00.000-07:00

Ann Kulze, M.D. is the author of Dr. Ann's 10-Step Diet (Top Ten Wellness and Fitness, October 2004), a primary care physician, spokesperson for Ruby Tuesday's Restaurant and mother of four. Dr. Ann designed these ten steps to show you how YOU can prevent breast cancer in your life.

1. Maintain a healthy body weight (BMI less than 25) throughout your life. Weight gain in midlife, independent of BMI, has been shown to significantly increase breast cancer risk. Additionally, and elevated BMI has been conclusively shown to increase the risk of post-menopausal breast cancer.

2. Minimize or avoid alcohol. Alcohol use is the most well established dietary risk factor for breast cancer. The Harvard Nurses' Health study, along with several others, has shown consuming more than one alcoholic beverage a day can increase breast cancer risk by as much as 20-25 percent.

3. Consume as many fruits and vegetables as possible. Eat seven or more servings daily. The superstars for breast cancer protection include all cruciferous vegetables (broccoli, cabbage, brussels sprouts, cauliflower) ; dark leafy greens (collards, kale, spinach) ; carrots and tomatoes. The superstar fruits include citrus, berries and cherries. Note: it is best to eat cruciferous vegetables raw or lightly cooked, as some of the phytochemicals believed to offer protection against breast cancer are destroyed by heat.

4. Exercise regularly the rest of your life. Many studies have shown that regular exercise provides powerful protection against breast cancer. Aim for 30 minutes or more of moderate aerobic activity (brisk walking) five or more days a week. Consistency and duration, not intensity, are key!

5. Do your fats right! The type of fat in your diet can affect your breast cancer risk. Minimize consumption of omega-6 fats (sunflower, safflower, corn and cottonseed oils), saturated fats and trans fats. Maximize your intake of omega-3 fats, especially from oily fish (salmon, tuna, mackerel, sardines, lake trout and herring). Consume monounsaturated oils (canola, olive oil, nuts/seeds, avocados) as your primary fat source, as these foods have potential anticancer properties. Specifically, canola oil is a good source of omega-3 fats; extra virgin olive oil is a potent source of antioxidant polyphenols, including squalene; and nuts and seeds provide you with the cancer protective mineral, selenium.

6. Do your carbs right! Minimize consumption of the high glycemic index, "Great White Hazards" - white flour, white rice, white potatoes, sugar and products containing them. These foods trigger hormonal changes that promote cellular growth in breast tissue. Replace these "wrong" carbs with whole grains and beans/legumes. Beans/legumes because of their high fiber and lignan content are especially special.

7. Consume whole food soy products regularly, such as tofu, tempeh, edamame, roasted soy nuts, soy milk and miso. Only consume organic, non-GMO (genetically modified) soy. Epidemiologic studies have shown a positive association between soy consumption and reduced breast cancer risk.

8. Minimize exposure to pharmacologic estrogens and xeno-estrogens. Do not take prescription estrogens unless medically indicated. Lifetime exposure to estrogen plays a fundamental role in the development of breast cancer. Also avoid estrogen-like compounds found in environmental pollutants, such as pesticides and industrial chemicals. Buy organic produce if you can afford it; otherwise, thoroughly wash all non-organic produce. Minimize exposure to residual hormones found in non-organic dairy products, meat and poultry.

9. Take your supplements daily. A multivitamin, 500-1,000 mg of vitamin C in divided doses, 200-400 IUs of vitamin E as mixed tocopherols, and pharmaceutical grade fish oil. Also take 200 mcg of the mineral selenium or eat one to two Brazil nuts as an alternative. If you have a chronic medical condition or take prescription drugs, consult your physician first.

10. Maintain a positive mental outlook. Engage in self-nurturing behaviors regularly. Develop rich, warm and mutually beneficial relationships with family and friends. Get adequate sleep (7-8 hours per night). The mind-body associations with breast cancer are significant.

Cancer Fighting Foods/Spices

2009-10-17T22:55:00.000-07:00

he National Cancer Institute estimates that roughly one-third of all cancer deaths may be diet related. What you eat can hurt you, but it can also help you. Many of the common foods found in grocery stores or organic markets contain cancer-fighting properties, from the antioxidants that neutralize the damage caused by free radicals to the powerful phytochemicals that scientists are just beginning to explore. There isn't a single element in a particular food that does all the work: The best thing to do is eat a variety of foods.

The following foods have the ability to help stave off cancer and some can even help inhibit cancer cell growth or reduce tumor size.

Avocados are rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats. They also supply even more potassium than bananas and are a strong source of beta-carotene. Scientists also believe that avocados may also be useful in treating viral hepatitis (a cause of liver cancer), as well as other sources of liver damage.

Broccoli, cabbage, and cauliflower have a chemical component called indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, especially sprouts, also have the phytochemical sulforaphane, a product of glucoraphanin - believed to aid in preventing some types of cancer, like colon and rectal cancer. Sulforaphane induces the production of certain enzymes that can deactivate free radicals and carcinogens. The enzymes have been shown to inhibit the growth of tumors in laboratory animals. However, be aware that the Agriculture Department studied 71 types of broccoli plants and found a 30-fold difference in the amounts of glucoraphanin. It appears that the more bitter the broccoli is, the more glucoraphanin it has. Broccoli sprouts have been developed under the trade name BroccoSprouts that have a consistent level of sulforaphane - as much as 20 times higher than the levels found in mature heads of broccoli.

Carrots contain a lot of beta carotene, which may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast. Some research indicated beta carotene may actually cause cancer, but this has not proven that eating carrots, unless in very large quantities - 2 to 3 kilos a day, can cause cancer. In fact, a substance called falcarinol that is found in carrots has been found to reduce the risk of cancer, according to researchers at Danish Institute of Agricultural Sciences (DIAS). Kirsten Brandt, head of the research department, explained that isolated cancer cells grow more slowly when exposed to falcarinol. This substance is a polyacethylen, however, so it is important not to cook the carrots.

Chili peppers and jalapenos contain a chemical, capsaicin, which may neutralize certain cancer-causing substances (nitrosamines) and may help prevent cancers such as stomach cancer.

Cruciferous vegetables - broccoli, cauliflower, kale, Brussels sprouts, and cabbage contain two antioxidants, lutein and zeaxanthin that may help decrease prostate and other cancers.

Figs apparently have a derivative of benzaldehyde. It has been reported that investigators at the Institute of Physical and Chemical Research in Tokyo say benzaldehyde is highly effective at shrinking tumors, though I haven't seen this report. In addition, the U.S. Department of Agriculture says figs, which contain vitamins A and C, and calcium, magnesium and potassium, may curtail appetite and improve weight-loss efforts. Fig juice is also a potent bacteria killer in test-tube studies.

Flax contains lignans, which may have an antioxidant effect and block or suppress cancerous changes. Flax is also high in omega-3 fatty acids, which are thought to protect against colon cancer and heart disease. See Budwig diet for a specialized diet using flax seed oil and cottage cheese. For studies about flax seed and flax oil, go to our Important News or Archives Page.

Garlic has immune-enhancing allium compounds (dialyl sultides) that appear to increase the activity of immune cells that fight cancer and indirectly help break down cancer causing substances. These substances also help block carcinogens from entering cells and slow tumor development. Diallyl sulfide, a component of garlic oil, has also been shown to render carcinogens in the liver inactive. Studies have linked garlic — as well as onions, leeks, and chives — to lower risk of stomach and colon cancer. Dr. Lenore Arab, professor of epidemiology and nutrition at the UNC-CH (University of North Carolina at Chapel Hill) schools of public health and medicine and colleagues analyzed a number of studies and reported their findings in the October 2000 issue of the American Journal of Clinical Nutrition. According to the report, people who consume raw or cooked garlic regularly face about half the risk of stomach cancer and two-thirds the risk of colorectal cancer as people who eat little or none. Their studies didn't show garlic supplements had the same effect. It is believed garlic may help prevent stomach cancer because it has anti-bacterial effects against a bacterium, Helicobacter pylori, found in the stomach and known to promote cancer there.

Grapefruits, like oranges and other citrus fruits, contain monoterpenes, believed to help prevent cancer by sweeping carcinogens out of the body. Some studies show that grapefruit may inhibit the proliferation of breast-cancer cells in vitro. They also contains vitamin C, beta-carotene, and folic acid.

Grapes, red contain bioflavonoids, powerful antioxidants that work as cancer preventives. Grapes are also a rich source of resveratrol, which inhibits the enzymes that can stimulate cancer-cell growth and suppress immune response. They also contain ellagic acid, a compound that blocks enzymes that are necessary for cancer cells - this appears to help slow the growth of tumors.

Studies show that consumption of green and yellow leafy vegetables has been associated with lower levels of stomach cancer.

Kale has indoles, nitrogen compounds which may help stop the conversion of certain lesions to cancerous cells in estrogen-sensitive tissues. In addition, isothiocyanates, phytochemicals found in kale, are thought to suppress tumor growth and block cancer-causing substances from reaching their targets.

Licorice root has a chemical, glycyrrhizin, that blocks a component of testosterone and therefore may help prevent the growth of prostate cancer. However, excessive amounts can lead to elevated blood pressure.

Mushrooms - There are a number of mushrooms that appear to help the body fight cancer and build the immune system - Shiitake, maitake, reishi, Agaricus blazei Murill, and Coriolus Versicolor. These mushrooms contain polysaccharides, especially Lentinan, powerful compounds that help in building immunity. They are a source of Beta Glucan. They also have a protein called lectin, which attacks cancerous cells and prevents them from multiplying. They also contain Thioproline. These mushrooms can stimulate the production of interferon in the body.

Extracts from mushrooms have been successfully tested in recent years in Japan as an adjunct to chemotherapy. PSK is made from the Coriolus Versicolor. Maitake mushroom extract is PCM4.

Nuts contain the antioxidants quercetin and campferol that may suppress the growth of cancers. Brazil nut contains 80 micrograms of selenium, which is important for those with prostate cancer. (Note: Many people are allergic to the proteins in nuts, so if you have any symptoms such as itchy mouth, tight throat, wheezing, etc. after eating nuts, stop. Consider taking a selenium supplement instead or work with someone on how to eliminate this allergy.)

Oranges and lemons contain Iimonene which stimulates cancer-killing immune cells (lymphocytes, e.g.) that may also break down cancer-causing substances.

Papayas have vitamin C that works as an antioxidant and may also reduce absorption of cancer-causing nitrosamines from the soil or processed foods. Papaya contains folacin (also known as folic acid), which has been shown to minimize cervical dysplasia and certain cancers.

Raspberries contain many vitamins, minerals, plant compounds and antioxidants known as anthocyanins that may protect against cancer. According to a recent research study reported by Cancer Research 2001;61:6112-6119, rats fed diets of 5% to 10% black raspberries saw the number of esophageal tumors decrease by 43% to 62%. A diet containing 5% black raspberries was more effective than a diet containing 10% black raspberries. Research reported in the journal Nutrition and Cancer in May 2002 shows black raspberries may also thwart colon cancer. Black raspberries are rich in antioxidants, thought to have even more cancer-preventing properties than blueberries and strawberries.

Red wine, even without alcohol, has polyphenols that may protect against various types of cancer. Polyphenols are potent antioxidants, compounds that help neutralize disease-causing free radicals. Also, researchers at the University of North Carolina's medical school in Chapel Hill found the compound resveratrol, which is found in grape skins. It appears that resveratrol inhibits cell proliferation and can help prevent cancer. However, the findings didn't extend to heavy imbibers, so it should be used in moderation. In addition, alcohol can be toxic to the liver and to the nervous system, and many wines have sulfites, which may be harmful to your health. Note: some research indicates that alcohol is considered a class "A" carcinogen which can actually cause cancer - see http://www.jrussellshealth.com/alccanc.html. You should probably switch to non-alcoholic wines.

Rosemary may help increase the activity of detoxification enzymes. An extract of rosemary, termed carnosol, has inhibited the development of both breast and skin tumors in animals. We haven't found any studies done on humans. Rosemary can be used as a seasoning. It can also be consumed as a tea: Use 1 tsp. dried leaves per cup of hot water; steep for 15 minutes.

Seaweed and other sea vegetables contain beta-carotene, protein, vitamin B12, fiber, and chlorophyll, as well as chlorophylones - important fatty acids that may help in the fight against breast cancer. Many sea vegetables also have high concentrations of the minerals potassium, calcium, magnesium, iron, and iodine.

Soy products like tofu contain several types of phytoestrogens — weak, nonsteroidal estrogens that could help prevent both breast and prostate cancer by blocking and suppressing cancerous changes. There are a number of isoflavones in soy products, but research has shown that genistein is the most potent inhibitor of the growth and spread of cancerous cells. It appears to lower breast-cancer risk by inhibiting the growth of epithelial cells and new blood vessels that tumors require to flourish and is being scrutinized as a potential anti-cancer drug. However, there are some precautions to consider when adding soy to your diet. Eating up to 4 or 5 ounces of tofu or other soy a day is probably ok, but research is being done to see if loading up on soy could cause hormone imbalances that stimulate cancer growth. As a precaution, women who have breast cancer or are at high risk should talk to their doctors before taking pure isoflavone powder and pills, extracted from soy.

Sweet potatoes contain many anticancer properties, including beta-carotene, which may protect DNA in the cell nucleus from cancer-causing chemicals outside the nuclear membrane.

Teas: Green Tea and Black tea contain certain antioxidants known as polyphenols (catechins) which appear to prevent cancer cells from dividing. Green tea is best, followed by our more common black tea (herbal teas do not show this benefit). According to a report in the July 2001 issue of the Journal of Cellular Biochemistry, these polyphenols that are abundant in green tea, red wine and olive oil, may protect against various types of cancer. Dry green tea leaves, which are about 40% polyphenols by weight, may also reduce the risk of cancer of the stomach, lung, colon, rectum, liver and pancreas, study findings have suggested.

Tapioca is derived from the cassava plant. It is one of the many plants that manufactures cyanide by producing a chemical called linamarine which releases hydrogen cyanide when it is broken down by the linamarase enzyme. Spanish researches have been studying the cassava and attempting to clone the genes from the plant which are responsible for producing the hydrogen cyanide and then transfer it to a retrovirus. However, funding for the project has run out. http://news.bbc.co.uk/hi/english/health/newsid_317000/317467.stm for more information on this. For a list of other foods that contain B17, go to our laetrile page.

Tomatoes contain lycopene, an antioxidant that attacks roaming oxygen molecules, known as free radicals, that are suspected of triggering cancer. It appears that the hotter the weather, the more lycopene tomatoes produce. They also have vitamin C, an antioxidant which can prevent cellular damage that leads to cancer. Watermelons, carrots, and red peppers also contain these substances, but in lesser quantities. It is concentrated by cooking tomatoes. Scientists in Israel have shown that lycopene can kill mouth cancer cells. An increased intake of lycopene has already been linked to a reduced risk of breast, prostate, pancreas and colorectal cancer. (Note: Recent studies indicate that for proper absorption, the body also needs some oil along with lycopene.)

Tumeric (curcuma longa), a member of the ginger family, is believed to have medicinal properties because it inhibits production of the inflammation-related enzyme cyclo-oxygenase 2 (COX-2), levels of which are abnormally high in certain inflammatory diseases and cancers, especially bowel and colon cancer. In fact, a pharmaceutical company Phytopharm in the UK hopes to introduce a natural product, P54, that contains certain volatile oils, which greatly increase the potency of the turmeric spice.

Turnips are said to contain glucose molaes which is a cancer fighting compound. I haven't confirmed this.

Consumption of fruits and vegetables has been associated with decreased risk of cancers of the colon and rectum.

Nutrition During Pregnancy

2009-10-17T22:39:00.001-07:00

There is a need for proper nutrition during
pregnancy, as the mother's nutritional status will affect the
development of the baby. It is during the time of pregnancy, when
various changes take place in the expectant mother's body, which are not
just anatomical, but also physiological in nature. It is a very crucial
time and it becomes all the more necessary for the mother to take care
of herself and there arises a need for consuming healthy pregnancy
nutrition. Read further to explore information about nutrition during
pregnancy…
Some of the changes that take place in the expectant mother and
demand the need to make nutritional adjustments are:

Fat And Energy:it is during the time of pregnancy, when
fat deposits take place in the mother's body and it is this fats
storage that is later utilized by the body, during lactation, for
the formation of milk. Owing to this fact, the calorie requirement
generally increases by 300 calories. But it also depends from person
to person. An underweight mother needs to consume more calories than
an overweight mother. Well, it is preferable to consult your doctor,
as far as your calorie intake is concerned.
Protein:
protein is the most vital nutrient required by
the body. It happens during the early and mid pregnancy stages, that
protein starts getting stored in the body. And it is during the
later stages of pregnancy, when the foetus is rapidly developing,
that the body utilizes its protein reserves.
Minerals:
as far as the minerals are concerned, it is the
calcium and phosphorus that occupy a supreme position. Calcium is
vital for healthy bone and teeth formation and it is during
pregnancy that the calcium needs are especially high for the healthy
bone formation of the foetus.
Iron:
during pregnancy, the need for iron intake
increases, as this mineral is essential for the body's development.
Vitamin A: vitamin A is essential for carrying out
several bodily functions. It helps in improving vision and
maintaining the nervous equilibrium. Well, as far as the intake of
vitamin A is concerned, there is a need to ensure that you've had
your recommended daily vitamin intake.
faceFoods
to Avoid During Pregnancy
Eating a well balanced diet is necessary to maintain good health. It
becomes even more important for a pregnant woman. This is because of the
fact that the choice of food during pregnancy affects the health of the
expectant mother as well as development of the fetus.Nutrition During
Lactation
The nutrition needs of a nursing mother are much more, because the kind
of nutrition she consumes, will determine the quantity and quality of
milk that will directly affect the health of her baby.

Special Diets

2009-10-17T00:20:00.000-07:00

Mediterranean and Eskimo Diet

People living on the Greek island of Crete have very low rates of heart disease even though their diet is high in fat. Most of their dietary fat comes from olive oil, a monounsaturated fat that tends to lower levels of "bad" LDL-cholesterol and maintain levels of "good" HDL-cholesterol. The Inuit, or Eskimo, people of Alaska and Greenland also are relatively free of heart disease despite a high-fat, high-cholesterol diet. The staple food in their diet is fish rich in omega-3 polyunsaturated fatty acids. Some research has shown that omega-3 fatty acids, found in fish such as salmon and mackerel as well as in soybean and canola oil, lower both LDL-cholesterol and triglyceride levels in the blood. Some nutrition experts recommend eating fish once or twice a week to reduce heart disease risk. However, dietary supplements containing concentrated fish oil are not recommended because there is insufficient evidence that they are beneficial and little is known about their long-term effects. Omega-6 polyunsaturated fatty acids have also been found in some studies to reduce both LDL- and HDL-cholesterol levels in the blood. Linoleic acid, an essential nutrient (one that the body cannot make for itself) and a component of corn, soybean and safflower oil, is an omega-6 fatty acid. At one time, many nutrition experts recommended increasing consumption of monounsaturated and polyunsaturated fats because of their cholesterol-lowering effects. Now, however, the advice is simply to reduce dietary intake of all types of fat. (Infants and young children, however, should not restrict dietary fat.)

Foods with The Highest And The Least Nutrition Content

2009-10-17T00:18:00.000-07:00

The Center for Science in the Public Interest (Ralph Nader Group) has developed a rating scale to help people make more informed choices about the foods they eat. It is an open-ended scale that is based on a comparison of the beneficial components of a food to its harmful components. The higher the rating, the more nutritious the food.

In the snack food category, carrots have the highest nutritional rating, 48, because their high vitamin A and fiber content far outweigh, any detrimental components. Following carrots are green peppers, 44 (vitamin C and fiber); apples, 23 (fiber, iron, pectin); unbuttered, unsalted popcorn, 19 (fiber, eating satisfaction); celery, 17 (fiber, trace minerals); and potato chips, 15.

On the low end of the snack food scale are Twinkies, -34 (fat, sugar); jelly-beans, -38 (sugar, no nutrients); and Hershey's milk chocolate without nuts, -42 (sugar, cocoa, caffeine).

Desserts: Cantaloupe, 60, is rated highest, followed by strawberries, 34. Vanilla ice milk, 7, is rated higher than vanilla low-fat frozen yogurt, 3, which ranks much higher than vanilla ice cream, -22. And, then there's: Sara Lee chocolate cake, -26 and chocolate éclairs, -30.

Dannon Fruit Yogurt contains the equivalent of six teaspoons of sugar in each cup. Croissants are extremely high in fat. 59% of the 200 calories in Pepperidge Farm and Sara Lee's all-butter croissants come from fat. Compare this to the 5%-10% fat in breads, muffins and bagels.

Quiche is equally bad. More than half the calories in the crust come from fat. The basic filling of cheese, eggs, cream and bacon contains 25-27 grams of fat per serving... the equivalent of 7 teaspoons of lard. Wow!

Gourmet TV dinners are junkier than others. All of them are too high in salt. The difference lies in their fat content. Lean Cuisine and Weight Watchers dinners have a lower percentage of fat than the others, but Le Menu and Armour Dinner Classics contain as much fat as the old-line Banquet or Morton dinners.

Snacks: Granola bars, which used to be more nutritious than chocolate bars, are getting more and more junky as the manufacturers begin adding more candy ingredients. Per ounce, Nature Valley Granola clusters contain 3.3 teaspoons of added sugar, the same amount that's in a Snicker's bar, and more than in Nestle's Crunch, Hershey's milk chocolate with almonds or Mr. Goodbar, which contain only 2.7 teaspoons added sugar. Quaker Honey & Oats Granola Bar is the best of the lot, with only 1.5 teaspoons of added sugar... less than half the sugar of a Nature Valley bar.

Low-calorie crackers: Wheatsworth Wheat thins make you think they're full of whole-wheat flour ... but they contain 10 times more white flour than wheat, and 42% of their calories come from fat. Similarly, Keebler's Harvest Wheat Crackers are labeled "a blend of hearty wheat," but that's not the same as whole wheat. White flour and fat provide 51% of the calories in these crackers.

What Is Orthomolecular Medicine?

2009-10-17T00:16:00.001-07:00

Orthomolecular medicine is the field of medicine that uses high-dose vitamins to treat chronic diseases. It promotes improving health and treating disease by using the optimum concentration of substances normally present in the body. Increasing the intake of such nutrients to levels well above those usually associated with preventing overt deficiency disease may have health benefits for some people. There is at least preliminary evidence that orthomolecular remedies may be effective in treating AIDS; brochial asthma; cancer; cardiovascular disease, heart attacks, and stroke; lymphedema; and mental and neurological disorders.

Nutrition Infocenter

2009-10-17T00:05:00.000-07:00

The Four Basic Nutrients

Water, carbohydrates, proteins, and fats are the basic building blocks of a good diet. By choosing the healthiest forms of each of these nutrients, and eating them in the proper balance, you enable your body to function at its optimal level.

Water

The human body is two-thirds water. Water is an essential nutrient that is involved in every function of the body.

Water helps transport nutrients and waste products in and out of cells.
Water is necessary for all digestive, absorption, circulatory, and excretory functions
Water is needed for the utilization of the water-soluble vitamins.
It is needed for the maintenance of proper body temperature.

It is recommended that you drink at least eight 8-ounce glasses of water each day.

Benefits of Colon Cleansing

2009-10-17T00:01:00.000-07:00

When you cleanse your colon; you cleanse your internal organs. You detoxify your body from harmful chemicals. When we have our food along with it we also take in many harmful toxins. Here comes the duty of colon to absorb the vitamins and minerals and throw out the harmful chemicals in form of stool or feces.

The colon will function properly only when it is kept clean and free from any types of blockages from waste matters. Colon gets blocked mainly because of our eating habits. Thus we get irregular bowel movements and constipation and severe other serious diseases. When you keep your colon clean you will definitely stay healthy and active for a long time. Your life span will increase.

The most important benefit of colon cleansing is preventing you from the dreadful disease the COLON CANCER. Not only in United States but also all over the world the colon cancer has become the leading cancer related death. Colon cancer is other wise known as colorectal cancer. The cancer starts in the large intestine or the rectum and ends in the colon. And the last point of colon cancer is death. With an unhealthy colon the feces get encrusted on the walls of the colon thus blocking the openings and slowing down the passage of the stool. Thus decaying and intoxicating our internal organs.

Other diseases like cardio vascular disease, colds, influenza, and arthritis are also a result of unhealthy colon. When you cleanse your colon you get the benefit of staying away from this disease also. Thus the benefit of colon cleansing leads to overall improved health conditions.

One of the master benefits of colon cleansing is getting rid of constipation. If you are suffering from constipation you might not want to get up in the morning and sit in the toilet with pain. But when you clean your colon you get rid of the painful constipation. The foods that we have are rich in fats and become difficult to digest.

The fiber content in the diet which helps digestion is normally zero thus leading to constipation. Thus feces decompose in the body instead of coming out and get hardened up in the walls of the colon and get it blocked. With regular colon cleansing you will be able to clean up the waste materials and hardened feces that have blocked the passage of the colon.

When the undigested matters will pass smoothly you will be free from constipation. Stay away from foods like red meat, refined sugar, diary products and packed food stuffs. These are the main source of constipation.

Weight loss is the most astonishing benefits of colon cleansing. After cleaning up the colon it has been found out that people tend to loose their weight. In fact people tend to lose up to 30 pounds of weight. This is surprising! The feces get rid from the colon thus resulting in weight loss.

Some other benefits of colon cleansing are:

You tend to get a clearer and smooth skin from the treatment. I think this one of the sweetest benefit of colon cleansing.
Your energy level increases and you feel active what a wonderful benefit of colon cleansing.
You get better sleep in the night.
Your level of concentration increases thus making you active in your office.

When you follow a regular routine you can get the maximum benefit of colon cleansing.

Amino Acids Supplements and Essential for a healthy living

2009-10-16T23:52:00.000-07:00

Amino Acids - Introduction

Amino acids are the building blocks for all life, also the chemical basis for all protein. Protein is one of the biggest components of our bodies. Our bodies use amino acids to form the proteins which build everything from muscles and bones, skin and hair, to internal organs and fluids. Besides building cells and repairing tissue, they form antibodies to combat invading bacteria & viruses; they are part of the enzyme & hormonal system; they build nucleoproteins (RNA & DNA); they carry oxygen throughout the body and participate in muscle activity.

Types of amino acids

There are about 20 natural amino acids. These can be divided into two basic groups: essential and non-essential. The essential amino acids are those which your body cannot produce. Your body only gets these through your diet. The nonessential amino acids are just as important, but your liver can manufacture them.

Facts about Amino acids

All protein, 100%, is made up of amino acids... and proteins regulate nearly every biochemical reaction in the body.
Amino acids account for 75% of dry body weight (total weight minus water weight).
Most people get all the amino acids they need from the protein in their food. Protein deficiency is very rare.
You need all twenty-two amino acids to make the 50,000-plus proteins you need for life.
Amino acids make the many enzymes, hormones, neurotransmitters, and other chemical messengers that regulate your body.
Some individual amino acids can help health problems, including heart disease, insomnia, and herpes.
100% of neurotransmitters, such as norepinephrine, serotonin, GABA, acetylcholine, aspartate, glutamate, are made of amino acids.
100% of hormones are made up of amino acids. Sex hormones are made up of amino acids plus fat or lipids.
100% of neuropeptides, the substances the brain releases with every thought, are amino acids.
100% of peptides are made up of amino acids.
95% of muscle is made up of amino acids.
95% of the heart is made up of amino acids.

Why amino acid supplements are important? - A CASE STUDY

It is difficult to prove why amino acid supplementation should become as routine as fluid replacement. Here is a case report that will help illustrate their importance in recovery:

Kristy M. is a 40 year old high-powered attorney, with a private practice and a job with the state. She is also a published author. She asked to be evaluated due to severe exhaustion that had been dogging her for the past six months. She has been physically active, jogging five miles a day. Somehow, she had time and energy to do it all. But she was terrified that life as she knew it was over.

Blood testing revealed that 40% of her amino acids were deficient. She was put on a nutritional program to correct her deficiencies. She returned to our office two weeks after starting on her program, for her first follow-up visit. Kristy was thrilled to announce that she felt great and that she was jogging two miles a day. In fact, her recovery started 48 hours after starting on the nutritional program provided by The Gersten Institute.

When evaluated two weeks later, her energy was even better, and she has continued to regain her health. This is indeed a fast response. Not many people begin a major turnaround within two days of beginning an amino acid program, but we see them.

When you see a "Kristy" and have the proof in your office and in your patient's life, you begin to understand why amino acid supplementation should be the next thing you receive . . . after water.

Where we can find amino acid supplements?

An essential amino acid supplement can be found in health food stores, or naturally from protein rich sources such as meat, fish, dairy products, and vegetables such as legumes, peas, and grains. Another great amino acid supplement is in the form of powder, which will help athletes build muscle and gain lean muscle weight.

Who needs it and what are some symptoms of deficiency?

Those who could benefit from amino acid supplementation are vegetarians, people with allergies, stress-related fatigue, or hypoglycemia.

Trouble digesting food could be a signal of a diminishment in the production of digestive enzymes. This could lead to poor nutrition because one's body cannot digest food at full capacity. In essence, one's body needs amino acids in order to get amino acids from food.

How much should be taken? Are there any side effects?

One and one-half grams of powder three times a day should be sufficient to provide the body with an adequate supply of available amino acids to assist in digesting food and bulking up. There are no side effects with proper supplementation.

AMINO ACID REFERENCE GUIDE

ALANINE: Enhances immune system; lowers risk of kidney stones; aids in alleviating hypoglycemia.
ARGININE: Increases sperm count; accelerates wound healing; enhances sexual performance in men; tones muscle tissue.
ASPARAGINE: Promotes balance in the central nervous system.
ASPARTIC ACID, BRANCHED CHAIN AMINO ACIDS (LEUCINE, ISOLEUCINE, VALINE): Enhances immune system; increases stamina and endurance; expels harmful ammonia from the body.
CYSTEINE: Helps prevent baldness; alleviates psoriasis; improves condition of hair, skin and nails; promotes fat burning and muscle building. (Converts into cystine as needed.)
CYSTINE: Aids in preventing side effects from chemotherapy and radiation therapy; reduces accumulation of age spots. (Converts into cysteine as needed.)
GLUTAMIC ACID: Helps improve brain function; aids in metabolism of sugars and fats; useful in treatment of children's behavioral disorders, epilepsy, and muscular dystrophy. (Converts into glutamine as needed.)
GLUTAMINE: Helps improve brain function; alleviate fatigue; aid in ulcer healing time; build and maintain muscle; elevate mood; reduce craving for sugar and alcohol. (Converts to glutamic acid in brain.)
GLYCINE: Necessary for central nervous system function; aids in healing; helps treat stomach hyperacidity; prevent seizures. (Can be converted into serine in the body when needed.)
HISTIDINE: Helps alleviate rheumatoid arthritis; alleviates stress; aids in improving libido.
LYSINE: Helps improve concentration; enhances fertility; aids in preventing herpes simplex infection.
METHIONINE: Aids in lowering cholesterol; helps in treatment of schizophrenia and Parkinson's disease; may protect against tumors.
ORNITHINE: Works as a muscle-building hormone; increases potency of arginine.
PHENYLALANINE: Acts as an antidepressant; helps suppress appetite; can function in some forms as a natural painkiller.
PROLINE: Aids in wound healing; helps increase learning ability.
SERINE: Helps alleviate pain; can act as a natural anti-psychotic.
TAURINE: Helps strengthen heart function; may prevent macular degeneration; aids in digestion of fats and absorption of fat-soluble vitamins.
THREONINE: Necessary for utilization of protein in diet; may provide symptomatic improvement in some patients with Lou Gehrig's disease, amytrophic lateral sclerosis (ALS).
TRYPTOPHAN: Aids in reducing anxiety; helps induce sleep; may help in control of alcoholism.
TYROSINE: Improves sex drive; helps alleviate stress; can act as an appetite suppressant and mood elevator.

Natural herbs for good health

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Herbs act in almost magical and astonishing ways: spasms may relax, pains vainsh, constipation overcome, nervousness recede, headaches disappear, colds be banished, allergies counteracted, fevers controlled, blood flow arrested... the magic is endless.

Since early Neanderthal man, plants and herbs have been used for healing purposes and maintaining good health. Even has medical science has progressed, methods and ideas based on herbal healing have sustained and grown in different countries, across different cultures, often being used in exactly the same way. For instance, bitter chamomile is used as digestive aid throughout the world.

Traditional herbal remedies have led scientists to the development of numerous 'modern' drugs; from aspirin, tranquilizers and to heart saving digitalis, establishing beyond doubt the efficiency of 'herbal medicine'. We also recommend learning about ayurveda and ayurvedic medicine including many ayurvedic remedies and herbs.

Using Herbs Safely

Never exceed the manufacturer's recommended dose.
Stop taking your herbal medicine if you suffer side-effects.
Always seek professional advice if your symptoms persist.
Do not take herbal medicines in pregnancy or when breast feeding, unless their safety has been established.
If you are taking conventional medicine, or have any long-term medical condition, check with your doctor before taking a herbal medicine or supplement.

Recommended Herbs To Try

Acai Berry - Acai is thought of as nature’s perfect energy fruit. It is packed full of amino acids, antioxidants and essential omega fatty acids. The good fats! Also contains lots of iron, fiber, and many other vitamins and minerals.
Green Tea - The benefits of green tea in a human body are so remarkable that it is believed that the key to a longer and healthier life may just be brewing in your cup!
White Tea With Acai - White tea is the least processed tea and has the highest antioxidant levels. It may be the supreme drink of health.

Minerals

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Minerals are inorganic substances like sodium, potassium, chlorine, phosphorus, magnesium, calcium, iodine, iron, cobalt, copper. Minerals are the most basic form into which organic matter can be broken. Minerals play an important role in the health of your body in terms of healthy bones, teeth, hair, nails, nerve and muscle activity and regulation of body fluids.

Benefits of Minerals

Minerals are essential for regulating and building the cells which make up the body. Minerals help to maintain the volume of water necessary for the life processes in the body. These are essential for the proper growth and assimilation of the organic substances, and development of every part of the body. Each of the essential food minerals does a specific job in the body, while some of them do extra work in teams to keep the body cells healthy. Even slight changes in the concentration of the important minerals in the blood may rapidly endanger life.

Sources of Minerals

Plants incorporate minerals from the soil into their own tisses. For this reason fruits, vegetables, grains, legumes, nuts and seeds are often excellent sources of minerals. Minerals, as they occur in the earth in their natural form, are inorgainc or lifeless. In plants, however, most minerals are combined with organic molecules. This usually results in better mineral absorption. Green leafy vegetables are the best source of many minerals.

Minerals are classified into two categories: major and minor, on the basis of intake level.

Major Minerals: More than 100 mg is required per day.
Minor or trace Minerals: Less than 100 mg is required per day.

Total Mineral Content Required in the Body

In the above graph, minerals from calcium to magnesium are major minerals, and minerals after that are trace minerals.

Do I really need vitamin pills?

2009-10-16T23:02:00.000-07:00

Do I really need vitamin pills?

The answer is YES. Most of us, no matter how hard we try, just can't eat a good, nutritious diet at every meal every day. We need the help vitamin and mineral supplements can give. And sometimes we need a vitamin or mineral boost to help deal with health problems and relieve symptoms.

Supplements are an easy, safe, and inexpensive way to make sure you're getting the vitamins and minerals your body has to have for optimum health. Taking supplements can improve your health now and ensure it for the future. Also, there are many herbal remedies that keeps you health as well!

How much vitamins and minerals do you really need?

Your body needs only small amounts of vitamins and minerals. But because what the body manufactures is often not enough, these must be obtained from your diet and from supplements.

Water-soluble vitamins are absorbed by the intestine and carried through the bloodstream. They are not stored in the body and must be taken daily in order to prevent deficiency.

Fat-soluble vitamins are better metabolized by your body if you take it with fat, oil, or protein in the same meal (or take your pill with this type of food). These types of vitamins are stored in the body, therefore, you do not want to take these in excessive amounts, since your body retains them and the effect can be toxic.

Vitamin Facts

The human body uses food to manufacture all its building blocks as well as to provide fuel. To do this, it performs several thousand different chemical reactions. Each reaction is controlled by "enzymes" and "coenzymes". Some of the coenzymes contain vitamins which the body cannot make by itself and which must be obtained from outside the body.
About 25% of US households do not have balanced meals to meet the requirements that the body needs in digesting enough nutrients to sustain the body's health and fuel factors.
Research has shown that almost all varieties of disease can be produced by the deficiency of vitamins, minerals, amino acids, and other nutrients. Vitamins are vital for your skin. The most important factor of nutritional deficiencies is the intense processing and refining of foods like cereals and sugar.
A lot of the vitamins in fruits and vegetables are lost between the farm and your plate. The longer the foods are stored before you eat them, the more nutrients are lost. Heat, light, and exposure to air all reduce the amount of vitamins, especially Vitamin C, thiamin, and folic acid.

Six basic Nutrients required for sustaining a healthy body

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If you eat a balanced diet, you should get adequate amounts of the Six basic Nutrients that you need for good health. Use these guidelines to plan a varied diet for each day.

Carbohydrates

Carbohydrates are underrated as part of the Six basic Nutrients, but are essential for energy, the breakdown of protein, and to protect the body from toxins. There are two groups: monosaccharides and polysaccharides. Glucose forms part of the monosaccharides, which are single molecule sugars. Glucose fuels the body’s chemical processes. Polysaccharides are composed of monosaccharide molecules. They are called complex carbohydrates and are found in fruit, vegetables and grain. Starch is the most important polysaccharide. Carbohydrates prevent dehydration.

Protein

Protein is essential as part of the Six basic Nutrients because the body is made of proteins. Proteins consist of amino acids. The body needs about 22 amino acids to make all its proteins, but can only manufacture 14 of these in its cells. The rest of the amino acids are derived from food intake. The Recommended Dietary Allowances (RDA) suggest 0,8 grams of protein for every kilogram of body weight. Proteins form part of hormones and enzymes, help form antibodies to fight infection, build muscles, and repair damaged tissue. Meat, fish, poultry, dairy products and eggs are excellent sources of protein.

Fat

Fat is the third component of the Six basic Nutrients. There are five groups of fat: saturated; monounsaturated; polyunsaturated; trans-fatty acids and omega 3 fatty acids. You should limit your intake of trans-fatty acids as they lead to higher cholesterol levels. Fat produces more energy than carbohydrate and protein. It helps with the absorption of fat-soluble vitamins such as vitamins A, D, E and K. It keeps the body warm, maintains hair and skin, and protects the vital organs. Fat should form 30 percent or less of your total calorie intake. Saturated fats should form less that 10 percent of the total calorie intake.

Vitamins

They are chemicals that the body needs to process nutrients, regulate the nervous system, and help to build genetic material, proteins, red blood cells, and hormones. The body cannot create enough vitamins and you therefore need to obtain it from food and supplements. Day light and heat can destroy vitamins. You should therefore store it only for short periods and consume fresh. Use little water to cook vegetables and only cook it for a short period. Vitamins as part of the Six basic Nutrients are best obtained from a balanced diet rather than from supplements. Vitamins are mostly found in vegetables and fruit, but can also be obtained from dairy products, poultry, fish, meat and eggs.

Minerals

Minerals form part of the Six basic Nutrients needed to sustain a healthy body and mind. Minerals are inorganic substances that the body needs for forming teeth, bones, and blood cells, regulating body fluids and to assist in the chemical processes of the body. There are two main categories of the essential minerals needed for survival. Macro minerals include calcium, magnesium, chloride, phosphorus, sulphur and potassium sodium. You need a minimum of 100 mg a day. The other group is called trace minerals and you need a smaller quantity of this group. It includes copper, cobalt, iodine, iron, fluoride, manganese, selenium, zinc, and molybdenum.

Water

Water is the most important component of the Six basic Nutrients. Water makes up 50 to 75% of the human body. You need at least 8 glasses of water a day to keep the body healthy. It cleanses the body, keeps the skin, organs and hair in good shape, is needed to produce digestive enzymes, help the body collect the nutrients from food and liquids, helps to control the body temperature, and is needed for proper cell function. Woman should drink more water than men in order to prevent premature ageing. You need to drink more than two liters of water per day if you exercise. You don’t have to drink only water; it can form part of other liquids such as herbal tea, milk and juices. Caffeine rich products such as coffee dehydrate the body and you will need to drink more water if you consume a lot of coffee.

Food , Diet And Sleep

2009-10-16T04:34:00.000-07:00

Diet is especially important when treating sleep disorders, and it is essential to rule out food intolerances as a cause. In one study of infants, sleeplessness was eliminated by removing cow's milk from the diet and then reproduced by its reintroduction.

Certain types of food promote sleep while others inhibit it.

Foods to Eat

	Chlorophyll-rich foods, such as leafy, green. vegetables, steamed or boiled.
	Microalgae, such as chlorella and spirulina.
	Oyster shell can be purchased in health food stores and taken as a nutritional supplement.
	Whole grains: Whole wheat, brown rice, and oats have a calming and soothing effect on the nervous system and the mind. Carbohydrates also boost serotonin, which promotes better sleep.
	Mushrooms (all types)
	Fruit, especially mulberries and lemons, which calm the mind.
	Seeds: jujube seeds are used to calm the spirit and support the heart. Chia seeds also have a sedative effect.
	Dill
	Basil

Foods such as bread, bagels, and crackers that are high in complex carbohydrates have a mild sleep-enhancing effect because they increase serotonin, a brain neurotransmitter that promotes sleep.

A glass of warm milk with honey is one of the oldest and best remedies for insomnia. Milk contains tryptophan which, when converted to seratonin in the body, induces sleep and prevents waking.

Lettuce has a long-standing reputation for promoting healthy sleep. This is due to an opium-related substance combined with traces of the anticramping agent hyoscyarnin present in lettuce. Lettuce should be an integral part of your evening diet if you are suffering from sleep disorders. The meal should also include legumes, peanuts, nutritional yeast, fish or poultry. These foods contain vitamin B3 (niacin). Niacin is involved in seratonin synthesis and promotes healthy sleep. Mixed with a little lemon juice for flavor, lettuce juice is an effective sleep-inducing drink highly preferable to the synthetic chemical agents in sleeping pills.

Foods to Avoid

	Coffee
	Tea
	Spicy foods
	Cola
	Chocolate
	Stimulant drugs
	Alcohol
	Refined carbohydrates (They drain the B vitamins.)
	Additives
	Preservatives
	Non-organic foods containing pesticides.
	Canned foods or any source of toxicity or heavy metals.
	Sugar and foods high in sugar and refined carbohydrates. These raise blood-sugar levels and can cause a burst of energy that disturbs sleep.
	Foods that are likely to cause gas, heartburn, or indigestion, such as fatty or spicy foods, garlic-flavored foods, beans, cucumbers, and peanuts.
	Foods such as meat that are high in protein can inhibit sleep by blocking the synthesis of serotonin, making us feel more alert.
	Monosodium glutamate (MSG), often found in Chinese food. This causes a stimulant reaction in some people.
	Avoid cigarettes and tobacco. While smoking may seem to have a calming effect, nicotine is actually a neurostimulant and can cause sleep problems.
	Alcohol and caffeine are two beverages/food that you must avoid for a healthy sleep. Avoid caffeine in all forms (tea, coffee, cola, chocolate).

The sensitivity to the stimulant effects of caffeine varies greatly from one person to the next. This is largely a reflection of how quickly the body can eliminate caffeine. Even small amounts of caffeine such as those found in decaffeinated coffee or chocolate, may be enough to cause insomnia in some people.
Alcohol produces a number of sleep-impairing effects. In addition to causing the release of adrenaline, alcohol impairs the transport of tryptophan into the brain, and, because the brain is dependent upon tryptophan as the source for serotonin (an important neurotransmitter that initiates sleep), alcohol disrupts serotonin levels.

Avoid too many ingredients in a meal and too much food late at night.

Recommendations

If you want to fall asleep more easily, eat a high-carbohydrate snack and avoid high-protein foods in the hour or two before bed time.

In the evening, eat turkey, bananas, figs, dates, yogurt, milk, tuna, and whole grain crackers or nut butter. These foods are high in tryptophan, which promotes sleep. Eating a grapefruit half at bedtime also helps.

Avoid bacon, cheese, chocolate, eggplant, ham, potatoes, sauerkraut, sugar, sausage, spinach, tomatoes, and wine close to bedtime. These foods contain tyramine, which increases the release of norepinephrine, a brain stimulant.

Our digestive system slows at night. So, it is harder to digest late meals. Avoid heavy meals before bedtime.

How To Avoid Nocturnal Hypoglycemia

Nocturnal hypoglycemia (low nighttime blood glucose level) is an important cause of sleep-maintenance insomnia. When there is a drop in the blood glucose level, it causes the release of hormones that regulate glucose levels. These compounds stimulate the brain. They are a natural signal that it is time to eat.

Many people suffer from faulty glucose metabolism, either hypoglycemia or diabetes, because of overeating refined carbohydrates. Good bedtime snacks to keep blood sugar levels steady throughout the night are oatmeal and other whole grain cereals, whole grain breads and muffins, and other complex carbohydrates. These foods will not only help maintain blood sugar levels, they actually can help promote sleep by increasing the level of serotonin within the brain.

The Importance of Food and Nutritional Education

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Perhaps one of the most relevant topics of home economics education to today’s social climate is food science and nutrition. According to the Centers for Disease Control and Prevention, the rate of obesity among children and adolescents has tripled over the past twenty years and is considered an epidemic (3). Also, with increased pressures coming from the media and other external sources, adolescents are also very susceptible to negative body image and are at risk of developing eating disorders (7). Considering how common food and nutritional related health problems have become among the American youth, it seems critical that formal education covering healthy dietary choices be a part of every student’s lesson plan. Home economics programs allow students to gain access to this essential information.

Learning about healthy nutritional practices has several positive implications for a student’s physical well being. Studies have shown that food habits learned at an early age are hard to influence and change (7). Without proper nutritional guidance, children are susceptible towards falling into long lasting poor eating habits that may lead to a number of health risks, including childhood obesity. Obesity not only has harmful affects on one’s personal health, but can also cause emotional stress, especially among children and adolescents. However, school programs designed to educate and encourage children to make wise eating choices can help alleviate the prevalence of obesity. And according to one study, the earlier individuals are exposed to certain practices, the more likely they’ll consider them a permanent aspect of their behavior (7). Possessing knowledge about food and its nutritional content is valuable at any age, as people continue to make eating choices throughout the course of their lifetimes.

As well as understanding how the over-consumption of food can lead to health risks, students in home economics courses are taught about the under-consumption of foods and other eating disorders. Because of their increasing self-image insecurities that stem from physical body changes during puberty, adolescents are highly concerned with their weight, and in turn, food intake. Many adolescents, especially girls, feel the only way to deal with the increased pressures of being thin is to limit their caloric intake. However, this means of restrictive eating is extremely detrimental to a person’s health as a lack of nutrients and energy makes it impossible for normal bodily function (7). Studies have shown that one way to help prevent eating disorders is to educate children about the importance of eating healthy during their adolescent years, and that more of these preventative programs should be in existence (7). This is why home economics programs in schools are seen as indispensable by many educators. They not only provide students with an understanding of our basic nutritional needs for survival, but also help to prevent harmful dietary practices that affect such a large number of youth today.

Drinks

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Drinks are very important for our bodies to work properly and to make sure we don't get dehydrated. But to make healthy choices it's important to know what to drink and when.

Drinking enough?

Are you getting enough fluids for your body to work properly? Can you spot the signs of dehydration?

Drinking enough?

Soft drinks

We should be trying to drink at least 6 to 8 glasses a day to avoid dehydration. But watch out for the empty calories in many soft drinks.

Water and soft drinks

Alcohol

Find out how much you can drink and still be healthy and get some practical tips if you need to cut down.

Alcohol

Milk and dairy

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Milk and dairy products such as cheese, yoghurt and fromage frais are great sources of protein and vitamins A and B12.

They're also an important source of calcium, which helps to keep our bones strong. The calcium in dairy foods are easy for the body to absorb.

Healthier choices

The fat content of different dairy products varies a lot and much of this is saturated fat, which can raise cholesterol and is linked to heart disease.

Most cheeses (e.g. Brie, Stilton, Cheddar, Lancashire and Double Gloucester) contain between 20 and 40g fat per 100g. If you're trying to make the healthier choice, you don't need to avoid cheese, but it's a good idea to keep a check on how much you eat and how often. For example, you could try eating it less often or having smaller portions.

If you're using cheese to flavour a dish or a sauce, you could try using a very strong-tasting cheese, such as mature Cheddar or blue cheese, because then you'll need less.

Another option is to choose reduced-fat hard cheeses, which usually contain between 10 and 16g fat per 100g. A few cheeses are even lower in fat (3g fat per 100g or less), including reduced-fat cottage cheese and Quark.

If you're trying to cut down on fat, it's a good idea to go for lower fat milks. As well as semi-skimmed and skimmed milks, you can also buy 1% fat milk. This contains nearly half the fat of semi-skimmed milk but still provides the important nutritional benefits of milk, including calcium, protein, minerals and vitamins. You can also choose low-fat yoghurts or fromage frais. These products contain at least the same amount of protein, B vitamins, calcium, magnesium, phosphorus, potassium and zinc as full-fat versions. They just contain less fat.

Cream and butter are high in fat, so try to use them sparingly. You can use plain yoghurt and fromage frais instead of cream, soured cream or Crème fraîche in recipes. And low-fat spreads can be used instead of butter.

It's also worth remembering that some dairy products can be high in salt, and too much salt can cause high blood pressure (hypertension), which is also linked to heart disease. Adults should be eating no more than 6g of salt a day.

Some flavoured and malted milk products and shakes tend to contain added sugar, which can be bad for our teeth.

You can check the amount of fat, salt and sugar by looking at the nutrition information on the label. If you compare similar products you will be able to choose the ones with lower amounts.

When you are pregnant

Dairy foods are very important in pregnancy because calcium helps your unborn baby's developing bones to harden.

But when you're pregnant you should avoid unpasteurised dairy products and cheeses such as Camembert, Brie or chevre (a type of goats' cheese), or others that have a similar rind. You should also avoid soft blue cheeses.

This is because they can contain high levels of listeria, a germ that can cause miscarriage, stillbirth or severe illness in a newborn baby.

There is no listeria risk with cottage cheese, processed cheese or hard cheeses (such as Cheddar), even if they are unpasteurised, so there is no need to avoid these.

Babies and children

Milk and dairy products are an important part of a child's diet. They are a good source of energy and protein, and contain a wide range of vitamins and minerals, particularly calcium, which growing children and young people need to build healthy bones and teeth.

Babies
Breast milk is the best drink for babies for the first year and beyond. The only alternative to breast milk in the first six months is infant formula. Choose an infant formula based on cows' milk unless you have been advised otherwise by your health professional. You should continue to give your baby breast milk or formula milk until he or she is at least a year old.

Ordinary full-fat milk isn't suitable as a drink until a baby is a year old. This is because it doesn't contain the right balance of nutrients to meet your baby's needs. Ordinary full-fat milks (from cows, goats or sheep) can be used for cooking in foods such as cheese sauce and custard from six months.

At about a year old, a switch can be made to full-fat milk as a drink.

Another type of infant formula is soya-based infant formula. But only use soya-based infant formula on the advice of your GP or health visitor. Babies who are allergic to cows' milk may also be allergic to soya.

In almost all cases, breastfeeding or another type of formula will be a better choice.

Infant formulas and follow-on formulas based on goats' milk protein are not suitable for babies and have not been approved for use in Europe. If you are currently using a goats' milk formula for feeding your baby it is important to seek the advice of your health professional about the most appropriate type of formula for your baby's needs, before changing to a different formula.

Children
Children should drink whole milk until they are at least two years old because they may not get as many calories as they need from semi-skimmed milk.

After the age of two, children can gradually move to semi-skimmed milk as a main drink, as long as they are eating well and getting plenty of calories and nutrients from a varied diet.

Don't give skimmed or 1% milk to children until they're at least five years old because it's too low in calories. Skimmed milk contains only very small amounts of vitamin A, which children need.

Children between the ages of one and three need to have about 350mg of calcium a day. About 300ml milk (three fifths of a pint) would provide this.

Goats' and sheep's milk
These aren't suitable as drinks for babies under a year old because they don't contain the right balance of nutrients to meet your baby's needs.

Providing they are pasteurised, ordinary full-fat goats' and sheep's milk can be used as drinks once a baby is a year old.

Ordinary full-fat milks (from cows, goats or sheep) can be used for cooking in foods such as cheese sauce and custard from six months.

Pasteurisation

Pasteurisation is a process of heat treatment intended to kill harmful food poisoning bacteria.

You can sometimes buy unpasteurised milk and cream. Although these products are very popular with some people, they could be harmful.

This is because they have not been heat-treated and so could contain harmful food poisoning bacteria.

When you see raw drinking milk (from cows, goats or sheep) on sale, it needs to carry a warning to say that it has not been heat-treated and may contain harmful bacteria.

Children, people who are unwell, pregnant women and older people are particularly vulnerable to food poisoning and so should not have unpasteurised milk or cream.

If you choose unpasteurised milk or cream, be especially careful to keep them properly refrigerated because they both have a short shelf-life.

Allergy and intolerance

Some people have an intolerance to milk. This is called 'lactose intolerance'.

Lactose intolerance is more common in certain countries and ethnic groups than in others. In communities where milk is not traditionally part of the typical adult diet, a much bigger proportion of people are affected. For example, in South America, Africa and Asia, more than 50% of the population are intolerant to lactose, reaching nearly 100% in some parts of Asia. In the UK, Ireland, Northern Europe and America, we think that, on average, about 5% of the adult population have this condition.

Lactose intolerance can cause symptoms such as bloating and diarrhoea. There is no medical treatment for lactose intolerance, but symptoms can be avoided by controlling the amount of lactose in the diet. Adults with lactose intolerance can often have a small amount of milk without reacting. Milk from mammals including cows, goats and sheep all contain lactose. This means that goats' milk and sheep's milk aren't suitable alternatives to cows' milk for people who are intolerant to lactose.

People with lactose intolerance often find that they can eat cheese and yoghurt without any problems. Cheese contains much less lactose than milk. Yoghurt contains a similar amount of lactose to milk, but it still seems to be easier to digest for people with lactose intolerance. This might be something to do with the bacteria used to make it.

Milk allergy, unlike lactose intolerance, can cause severe reactions. But often the symptoms are mild. They can affect any part of the body and can include rashes, diarrhoea, vomiting, stomach cramps and difficulty breathing.

In a very few cases, milk allergy can cause anaphylaxis. This is a life-threatening allergic reaction, which involves someone finding it hard to breathe, their lips or mouth become swollen, and they could collapse. If this does happen, you should call 999 immediately and describe what is happening.

Milk allergy affects 2 to 7% of babies under a year old. Children usually grow out of milk allergy by the time they are three, but about a fifth are still allergic to milk when they are adults.

Don't cut milk and dairy products out of your diet, or your child's diet, without talking to your GP or a dietitian. Otherwise you or your child might not get enough of important nutrients such as calcium.

Meat

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Meat is a good source of protein and vitamins and minerals, such as iron, selenium, zinc, and B vitamins. It is also one of the main sources of vitamin B12.

Cutting down on fat

Some types of meat are high in fat, particularly saturated fat, which can raise cholesterol levels. Having high cholesterol increases the chances of developing heart disease.

When you're buying meat, the type of cut or meat product you choose (and how you cook it) can make a big difference.

For example, a lean pork leg joint, roasted medium, typically contains one quarter of the fat of a pork belly joint with fat, grilled (5.5g fat per 100g and 1.9g saturated fat, compared with 23.4g fat per 100g and 8.2g saturated fat).

Lean rump steak, grilled, contains half the fat of rump steak with the fat, fried (5.9g fat per 100g and 2.5g saturated fat compared with 12.7g fat per 100g and 4.9g saturated fat). The fat content of beef mince can also vary widely.

Fried chicken breast in breadcrumbs contains nearly 6 times as much fat as chicken breast grilled without the skin (12.7g fat and 2.1g saturated fat compared with 2.2g fat per 100g and 0.6g saturated fat).

Try to go for the leanest option whenever you can. As a general rule, the more white you can see on meat, the more fat it contains. So, for example, back bacon has less than half the fat of streaky bacon.

Making healthier choices when buying meat

Ask your butcher for a lean cut.
If you're buying pre-packed meat, check the label to see how much fat it contains and compare products.
Go for turkey and chicken, without the skin, because these are lower in fat.
Try not to eat too many meat products such as sausages, salami, pâté and beefburgers, because these are generally high in fat. They are often high in salt too.
Remember that meat products in pastry, such as pies and sausage rolls, are often high in fat.

Cutting down on fat when cooking meat

If you're trying to have less fat, it's a good idea to cut off any visible fat and skin before cooking because fat, crackling and poultry skin are much higher in fat than the meat itself. Here are some other ways to reduce fat when you're cooking meat:

Grill meat rather than frying.
Try not to add extra fat or oil when cooking meat.
Roast meat on a metal rack above a roasting tin, so fat can run off.
Try using smaller quantities of meat in dishes and more vegetables, pulses and starchy foods.

Cooking meat safely

It's very important to cook meat properly to make sure that any harmful bacteria have been killed. Otherwise you might get food poisoning.

Bacteria can be found all the way through certain meat. So this means you need to cook the following sorts of meat until the juices run clear and there is no pink or red left in them:

poultry and game such as chicken, turkey, duck and goose
burgers and sausages
kebabs
rolled joints

But you can eat whole cuts of meat that are still pink inside, as long as they have been properly sealed.

This means you can eat whole cuts of beef and lamb when they are pink or rare. This is because any bacteria are generally on the outside of the meat so if the outside is cooked, this should kill any bacteria, even if the middle of the meat is still pink. These include:

steaks
cutlets
joints

Storing meat safely

It's especially important to store meat safely to stop bacteria from spreading and avoid food poisoning.

Store raw meat/poultry in clean sealed containers on the bottom shelf of the fridge, so it can't touch or drip onto other food.
Follow any storage instructions on the label and don't eat meat after its 'use by' date.
When you have cooked meat and you're not going to eat it straight away, cool it as quickly as possible and then put it in the fridge or freezer. Remember to keep cooked meat separate from raw meat.

Freezing meat
It's OK to freeze raw meat providing you do the following things:

freeze it before the 'use by' date
follow any freezing or thawing instructions on the label
defrost it in a microwave if you intend to cook it as soon as it's defrosted, otherwise thaw it in the fridge so that it doesn't get too warm
try to use the meat within two days of defrosting - it will go off in the same way as fresh meat
cook food until it's steaming hot all the way through

When meat thaws, lots of liquid can come out of it. This liquid will spread bacteria to any food, plates or surfaces that it touches. Keep the meat in a sealed container at the bottom of the fridge, so that it can't touch or drip onto other foods.

Always thoroughly clean plates, utensils, surfaces and hands after they have touched raw or thawing meat, to stop bacteria from spreading.

If you defrost raw meat and then cook it thoroughly, you can freeze it again, but remember never reheat foods more than once.

Liver and liver pâté

Liver and liver products, such as liver pâté and liver sausage, are a good source of iron and they are also a rich source of vitamin A.

But, because they are such a rich source of vitamin A, if you eat liver or liver products every week, you might want to choose not to have them more often.

This is because the body stores any vitamin A it doesn't use and so levels can build up over many years and be harmful.

If you do eat liver or liver products every week, you should avoid taking any supplements that contain vitamin A or fish liver oils (which are also high in vitamin A).

Older people should avoid eating liver or liver products more than once a week, or you could eat smaller portions. If you do eat liver products every week, you should also avoid taking any supplements that contain vitamin A or fish liver oils. This is because having too much vitamin A (more than 1.5mg of vitamin A per day from food or supplements), might increase the risk of bone fracture.

Women who are pregnant or trying for a baby also need to avoid vitamin A. See below for advice.

Older people who have weakened immunity (including those who've had transplants, are taking drugs that weaken the immune system or with cancers affecting the immune system, such as leukaemia or lymphoma) and pregnant women should avoid all types of pâté, including vegetable pâté because they can contain listeria, a type of bacteria that can cause severe foodborne illness.

To stop harmful germs growing, it's important to make sure you don't use food after its 'use by' date and follow the storage instructions on food labels.

When you're pregnant

Food poisoning can be particularly unpleasant during pregnancy, so:

always wash your hands after handling raw meat, and store raw foods separately from ready-to-eat foods
make sure you cook meat properly and take particular care with sausages and minced meat

You should avoid all types of pâté, including vegetable pâté because they can contain listeria, a type of bacteria that could harm your unborn baby. To stop harmful germs growing, it’s important to make sure you don’t use food after its ‘use by’ date and follow the storage instructions on food labels.

You should also avoid eating liver and liver products, which includes pâté, because these foods are very high in vitamin A. Having too much vitamin A might harm your unborn baby. For the same reason, you also need to avoid taking supplements containing vitamin A or fish liver oils. Ask your GP or midwife if you want more information.

Pulses, nuts and seeds

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Pulses include beans, lentils and peas. They are a low-fat source of protein, fibre, vitamins and minerals and they count as a portion of fruit and veg.

Nuts and seeds are a tasty source of protein and other nutrients.

What's a pulse?

A pulse is an edible seed that grows in a pod. Pulses are a great source of protein for vegetarians, but they are also a very healthy choice for meat-eaters.

Pulses include the whole range of beans, peas and lentils such as:

baked beans
red, green, yellow and brown lentils
black eyed peas
garden peas
runner beans
chickpeas
broad beans
kidney beans
butter beans

You can add pulses to soups, casseroles and meat sauces to add extra texture and flavour. This means you can use less meat, which makes the dish lower in fat and cheaper - important if you have a big family, are on a budget or catering for a large number.

Pulses also count as a starchy food and add fibre to your meal. The fibre found in pulses may help lower blood cholesterol so they are also good for your heart.

Pulses are a good source of iron, but try to have some food (such as peppers or dark green vegetables) or a drink rich in vitamin C (such as orange juice) with your meal to help you absorb the iron. This is because the type of iron found in pulses is harder for the body to absorb compared to that found in meat.

And you should also avoid tea and coffee for half an hour after eating an iron-rich meal because these drinks make it harder for the body to absorb iron.

Pulses and 5-a-day

Pulses count as one of the variety of at least five portions of fruit and veg we should be aiming to eat each day.

Three heaped tablespoons of pulses = one portion.

But pulses can only make up a maximum of one portion a day. This is because we need to eat a variety of fruit and veg to make sure we get all the important nutrients we need.

Buying pulses

Tinned pulses
Tinned pulses are very quick and easy to use because they have already been soaked and cooked so you only need to heat them up or add them straight to salads if you're using them cold.

Tinned baked beans are a healthy choice but they can be high in sugar and salt. So check the nutrition information on the label to help you choose those with less sugar and salt.

If you buy tinned lentils, beans or peas (or other vegetables), always try to choose those with no added salt and sugar if possible.

Dried pulses
Dried pulses need to be soaked and cooked before they are tender enough to use. Dried kidney beans and soya beans contain toxins so these need to be cooked properly before you can use them, check the information in Cooking and storing pulses.

Cooking and storing pulses

If you're cooking dried kidney beans or soya beans, check the advice below.

Many other types of dried pulses need to be soaked to make them easier to digest. Cooking times vary depending on the type of pulse and how old they are, so it's best to follow the instructions on the packet or in a recipe book.

Cooking kidney beans

If you buy dried kidney beans, it's important to cook them properly. This is because kidney beans contain a natural toxin (called lectin) that can cause stomach aches and vomiting. However, it's easy to destroy the toxin if you prepare the beans properly.

Follow these three steps to destroy the toxins:

1. soak the dried beans for at least 12 hours
2. drain and rinse the beans then cover them with fresh water
3. boil them vigorously for at least 10 minutes

Then you need to simmer the beans for approximately 45 to 60 minutes to make them tender.

If you buy tinned kidney beans, they have already been through this process so you can use them straight away.

Cooking soya beans

If you buy dried soya beans, it's also important to cook them properly. This is because the raw beans contain a natural toxin (which is called a 'trypsin inhibitor') that can stop you digesting food properly. However, it's easy to destroy the toxin if you prepare the beans properly.

Follow these three steps to destroy the toxins:

1. soak the dried beans for at least 12 hours
2. drain and rinse the beans then cover them with fresh water
3. boil them vigorously for 1 hour

Then you need to simmer the beans for approximately 2 to 3 hours to make them tender.

If you buy tinned soya beans, they have already been through this process so you can use them straight away.

Storing cooked pulses

If you cook pulses and you aren't going to eat them immediately, cool them as quickly as possible and then put them in the fridge or freeze them.

Don't leave pulses (or other cooked foods) out at room temperature for more than an hour or two, because this could allow bacteria to grow and multiply.

If you keep cooked pulses in the fridge, eat them within two days.

If you freeze them, it should be safe to keep them for a long time, providing they stay frozen. However, keeping food frozen for too long can affect its taste and texture, so it's a good idea to follow the freezer manufacturer's instructions about how long to store certain foods.

Nuts and seeds

Nuts
Nuts are high in fibre, rich in a wide range of vitamins and minerals and a good source of protein (which is important for vegetarians).

Nuts can be a good alternative to snacks high in saturated fat. They are a good source of monounsaturated fat, which can help reduce the amount of cholesterol in our blood. They also contain other unsaturated fats called 'essential fatty acids', which the body needs for good health.

However, nuts are also high in fat, so it's a good idea not to eat too many of them. And try to avoid salted nuts because they are very high in salt.

Seeds
There are many different types of seeds such as:

sunflower
pumpkin
sesame
poppy
flax

Seeds contain protein, fibre and vitamins and minerals. They also add extra texture and flavour to various dishes and can be used to coat breads.

They make a healthy snack and you could try adding them to salads, casseroles and breakfast cereals.

You can eat them raw, or try dry frying or dry roasting them in a frying pan or in a roasting tin without any oil.

Eggs

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Eggs are a good source of protein, and contain vitamins and minerals. They are also easy to prepare. But it's important to handle, cook and store them properly to avoid food poisoning especially for the very young, pregnant women and elderly people.

How many eggs?

There is no recommended limit on how many eggs people should eat. Eggs are a good choice as part of a healthy balanced diet. But remember that it's a good idea to eat as varied a diet as possible. This means we should be trying to eat a variety of foods each week to get the wide range of nutrients we need.

Eggs are a good source of:

protein
vitamin D
vitamin A
vitamin B2
iodine

Eggs can make a really healthy meal. Why not try one of these for your breakfast, lunch or evening meal:

Spanish omelettes with chunks of cooked potatoes (you could use leftover potatoes from last night's dinner) and onions served with steamed veg or a salad. All sorts of veg will work in the omelette - sweet potato, peppers, spring onions and mushrooms are all good choices.
Poached egg and baked beans (choose reduced salt and sugar versions if you can) served on thick sliced toast makes a great brunch - you could serve it with grilled tomatoes or mushrooms.
Scrambled eggs on thick slices of brown toast, add some spring onions or mushrooms and serve with grilled tomatoes.
Boiled eggs chopped into a summer salad. If you include salad leaves, new potatoes, green beans, red onion, olives, boiled egg and some tuna, you will have yourself a filling salad nicoise.

But remember that quiches and flans can be high in fat and salt, so try not to eat these too often. The pastry is high in fat, and quiches and flans often contain cream and cheese, and sometimes bacon too, all of which add to the saturated fat and salt content.

If you are making your own quiche or flan, go easy on the cream and cheese - if you use a strong flavoured cheese you will only need to use a small amount. And add some vegetables such as broccoli, peppers and tomatoes.

Fried eggs are higher in fat than boiled, poached or scrambled eggs, but there's nothing wrong with having them occasionally. If you do want a fried egg, use an oil that is high in unsaturated fat such as sunflower oil. It's a good idea to drain off as much of the oil as you can and it will also help to put the egg on some kitchen paper before putting it on your plate.

Eggs and cholesterol

Eggs contain cholesterol and high cholesterol levels in our blood increases our risk of heart disease.

However, the cholesterol we get from our food - and this includes eggs - has less effect on the amount of cholesterol in our blood than the amount of saturated fat we eat. So, if you are eating a balanced diet you only need to cut down on eggs if you have been told to do so by your GP or dietitian. If your GP has told you to watch your cholesterol levels, your priority should be cutting down on saturated fats.

Keeping eggs safe

Eating raw eggs, or eggs with runny yolks, or any food containing these, can cause food poisoning especially for anyone who is:

very young (babies to toddlers)
elderly
pregnant
already unwell

This is because some eggs contain salmonella bacteria, which can cause serious illness, especially for anyone in these groups. So if you are preparing food for anyone in these groups always make sure eggs are cooked until the white and yolk are solid.

If you want to choose the safest option, you could use pasteurised egg for all foods that won't be cooked or will be only lightly cooked. And the safest option, for example for caterers preparing food for these vulnerable groups, is to always use pasteurised egg.

There are three main issues that we should all be aware of:

avoiding the spread of bacteria
cooking eggs properly
storing eggs safely

Avoiding the spread of bacteria
Bacteria can spread very easily from eggs to other foods, hands, worktops, etc. There can be bacteria on the shell, as well as inside the egg, so you need to be careful how you handle eggs, when they are still in the shell and after you have cracked them.

If you touch eggs, or get some egg white or yolk on your hands, you could spread bacteria to anything else you touch, whether it's food or the fridge handle, so make sure you wash and dry your hands thoroughly.

If a whole egg, egg shell, or drips of white or yolk touch other foods, then bacteria can spread onto those foods.

Bacteria can also spread onto worktops, dishes and utensils that are touched by eggs, and then the bacteria can spread to other foods that touch the worktops, dishes or utensils.

So remember to:

Keep eggs away from other foods, when they are still in the shell and after you have cracked them.
Be careful not to splash egg onto other foods, worktops or dishes.
Always wash and dry your hands thoroughly after touching eggs or working with them.
Clean surfaces, dishes and utensils thoroughly, using warm soapy water, after working with eggs.

Cooking eggs properly
If you cook eggs until both the white and yolk are solid this will kill any bacteria. If you are cooking a dish containing eggs, make sure you cook it until the food is steaming hot all the way through.

Foods that are made with raw eggs and then not cooked, or only lightly cooked, can cause food poisoning. This is because any bacteria in the eggs won't be killed.

All the following might contain raw eggs:

home-made mayonnaise
Béarnaise and hollandaise sauces
some salad dressings
ice cream
icing
mousse
tiramisu and other desserts

For the safest choice, you could use pasteurised egg instead (available from some supermarkets), because pasteurisation kills bacteria.

If you're concerned, when you're eating out or buying food that isn't labelled and you're not sure whether a food contains raw egg, ask the person serving you.

If you buy commercially produced mayonnaise, salad dressings, sauces, ice cream, desserts, or ready-made icing, these will almost always have been made using pasteurised egg. Check the label but ask if you're not sure.

Storing eggs safely
Here are some tips to help you store your eggs safely:

Do store eggs in a cool, dry place, ideally in the fridge.
Do store eggs away from other foods. It's a good idea to use your fridge's egg tray, if you have one, because this helps to keep eggs separate.
Do eat dishes containing eggs as soon as possible after you've prepared them, but if you're not planning to eat them straight away, cool them quickly and then keep them in the fridge.
Don't use eggs after their 'best before' date for the safest choice.
Don't use eggs with damaged shells, because dirt or bacteria might have got inside them.

Fish and shellfish

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We should be eating at least two portions of fish a week including one of oily fish. Fish and shellfish are good sources of a variety of vitamins and minerals, and oily fish is particularly rich in omega 3 fatty acids. But if we want to make sure there are enough fish to eat now, and in the future, we need to start thinking about the choices we make when we choose which fish we eat.

Why is fish a healthy choice?

Fish and shellfish are good sources of essential vitamins, such as niacin, and minerals, such as selenium and iodine.

Different types of seafood also give different health benefits. Check out the lists below.

Oily fish

includes fish such as salmon, mackerel, sardines, trout and herring

is rich in omega 3 fatty acids, which helps prevent heart disease

is a good source of vitamins A and D

White fish

includes fish such as haddock, plaice, pollack, coley and cod

is very low in fat. This means, just like beans and pulses or chicken without the skin, white fish is a healthier low-fat alternative to, for example, red or processed meat that tends to be higher in fat, especially saturated fat

contains some omega 3 fatty acids, but at much lower levels than oily fish. See Oily fish, shellfish and omega 3 for more on omega 3 fatty acids

Shellfish

includes prawns, mussels and langoustine

is low in fat

is a good source of selenium, zinc, iodine and copper

some types such as mussels, oysters, squid and crab are also good sources of omega 3 fatty acids. (See Oily fish, shellfish and omega 3)

Fish where you also eat the bones

includes whitebait, canned sardines, pilchards and salmon
help make our bones stronger because they are good sources of calcium and phosphorus

If you want to make the healthier choice, remember to go for steamed, baked or grilled fish or shellfish, rather than fried. This is because frying makes fish and shellfish much higher in fat, especially if they’re cooked in batter.

But this doesn’t mean you need to stop having an occasional portion of fish and chips. Check out Preparing and cooking fish and shellfish for tips on making your fish and chips a healthier option.

But don’t eat too much fish

Although most people should be eating more fish for their health, there are maximum levels recommended for oily fish and crab (and some types of white fish), see How much oily fish? in Oily fish, shellfish and omega 3. Also, again for health reasons, adults should have no more than one portion of swordfish, shark or marlin a week. This is because these fish could contain high levels of mercury.

People who eat a lot of fish every week should try to eat as wide a variety as possible not only for good health but also because of concerns about numbers of fish.

'Pregnancy, children and babies' below contains advice about fish for women who are pregnant, breastfeeding or trying for a baby, and for children and babies.

Do you take supplements?

If you take fish liver oil supplements, remember these are high in vitamin A. This is because fish store vitamin A in their livers. Having too much vitamin A over many years could be harmful.

If you take supplements containing vitamin A, make sure you don't have more than a total of 1.5mg a day from your food and supplements.

Oily fish, shellfish and omega 3

The type of omega 3 fatty acids found in fish (they’re actually called ‘long chain omega 3 polyunsaturated fatty acids’) help prevent heart disease. These fatty acids are also important for women who are pregnant or breastfeeding because they help a baby's nervous system to develop (see Pregnancy, children and babies).

Oily fish such as mackerel, sardines, trout, herring and salmon are the richest source of omega 3 fatty acids. The main shellfish sources are mussels, oysters, squid and crab. Some white fish and other shellfish also contain omega 3 fatty acids but not as much as oily fish.

You can check which fish are oily and which aren't in the table below. And while you’re looking at the lists, have a think about how many of these fish you usually eat. Why not try eating something different?

Oily fish	White fish
Anchovies Carp Eel Herring (Bloater) Hilsa Jack (also known as Scad, Horse mackerel and Trevally) Kipper (herring) Mackerel Orange roughy Pilchards Salmon Sardines Sprats Swordfish Trout Tuna (fresh) Whitebait	Brill Catfish Cod Coley Dab Dover sole Flounder Flying fish Gurnard Haddock Hake Halibut Hoki John Dory Lemon sole Ling Marlin Monkfish Pangas (also known as River cobbler, Basa or Pangasius) Parrot fish Plaice Pollack Pomfret (also known as Butterfish) Red and grey mullet Redfish (also known as Ocean perch or Rose fish) Snapper (also known as Jobfish and Red snapper) Rock salmon/Dogfish (also known as Flake, Huss, Rigg or Rock eel) Rohu (also known as Ruhi) Sea bass Sea bream (also known as Porgy) Shark Skate Tilapia Tuna (canned) Turbot Whiting

Oily fish

White fish

Anchovies
Carp
Eel
Herring (Bloater)
Hilsa
Jack (also known as Scad, Horse mackerel and Trevally)
Kipper (herring)
Mackerel
Orange roughy
Pilchards
Salmon
Sardines
Sprats
Swordfish
Trout
Tuna (fresh)
Whitebait

Brill
Catfish
Cod
Coley
Dab
Dover sole
Flounder
Flying fish
Gurnard
Haddock
Hake
Halibut
Hoki
John Dory
Lemon sole
Ling
Marlin
Monkfish
Pangas (also known as River cobbler, Basa or Pangasius)
Parrot fish
Plaice
Pollack
Pomfret (also known as Butterfish)
Red and grey mullet
Redfish (also known as Ocean perch or Rose fish)
Snapper (also known as Jobfish and Red snapper)
Rock salmon/Dogfish (also known as Flake, Huss, Rigg or Rock eel)
Rohu (also known as Ruhi)
Sea bass
Sea bream (also known as Porgy)
Shark
Skate
Tilapia
Tuna (canned)
Turbot
Whiting

Fresh tuna is an oily fish and is high in omega 3 fatty acids. But when it's canned, these fatty acids are reduced to levels similar to white fish. So, although canned tuna is a healthy choice for most people, it doesn't count as oily fish.

How much oily fish?

Most people should be eating more oily fish because omega 3 fatty acids are very good for the health of our hearts.

However, there are recommendations for the maximum number of portions of oily fish we should be eating each week (a portion is about 140g):

2 portions of oily fish	4 portions of oily fish
Girls and women who might have a baby one day	Women who won’t have a baby in the future
Women who are pregnant or breastfeeding	Men and boys

Why are there limits for oily fish?

Oily fish can contain low levels of pollutants that can build up in the body. The pollutants found in oily fish include dioxins and PCBs (polychlorinated biphenyls). Dioxins and PCBs tend to be found in all foods containing fats. They have no immediate effect on health, but can be harmful because they build up in our bodies over time.

The recommended maximums for oily fish are lower for most girls and women because high levels of dioxins and PCBs in the diet could affect the development of a baby in the future.

If a woman changes her diet when she becomes pregnant, or when she starts trying for a baby, this won't change the levels of dioxins and PCBs that are already in her body. So it's a good idea to limit the amount of oily fish eaten from a young age.

Omega 3 fatty acids are good for a baby's development so pregnant women shouldn't stop eating oily fish (see Pregnancy, children and babies).

So remember, don't give up eating oily fish because the health benefits outweigh the risks as long as you don't eat more than the recommended maximums.

Recent surveys have shown that some other fish, as well as brown crab meat, might also have similar levels of dioxins and PCBs as oily fish.

These fish are: sea bream, sea bass, turbot, halibut and rock salmon (also known as dogfish, flake, huss, rigg or rock eel).

Anyone who regularly eats a lot of fish should consider choosing a wider variety – and avoid eating crab and these five fish too often. Eating a wider variety of fish and shellfish will also help reduce the environmental impact.

Also adults should have no more than one portion of swordfish a week. This is because it could contain high levels of mercury.

Are there enough fish in the sea?

Around the world, some types of fish, especially in certain areas, are threatened by being over-fished. At the same time, we’re eating more fish and shellfish in this country and across Europe. Fish and shellfish farming (and other types of what are known as ‘sustainable aquaculture’) have a significant role to play in meeting our demand for fish and shellfish, along with fishing at sea.

Here are some practical things we can all do when we’re choosing seafood:

try to choose fish and shellfish that comes from responsibly managed sources, this means it will have been caught in a way that allows the fish population to continue in the future. Or choose fish and shellfish that has been produced sustainably, this means it will have been farmed in a way that allows the fish population to continue in the future. See below for where to find advice on choosing sustainable seafood.
read the labels on fish. These often tell you where the fish comes from as well as what species it is. This can be important because stocks of certain types might be declining in some areas but not in others.
look for assurance scheme logos (‘eco-labels’), for example the Marine Stewardship Council’s 'blue tick'.
be adventurous – try something new. If you eat fish regularly, try eating a wider variety of fish to help reduce the environmental impact.

Nutrition essentials

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This section contains practical advice about making healthier and safer food choices. Remember that to have a healthy diet, most people should be eating:

plenty of fruit and veg

plenty of starchy foods such as rice, bread, pasta (try to choose wholegrain varieties when you can) and potatoes

some protein-rich foods such as meat, fish, eggs and pulses

some milk and dairy foods

just a small amount of foods high in fat, salt and sugar

It's also important to eat a variety of foods to make sure we get all the nutrients our bodies need.

Starchy foods

Find out the benefits of starchy foods such as bread, rice, pasta and potatoes...

Starchy foods

Fruit and veg

Check out our portion guide and get some tips on how to eat your 5-a-day...

Fruit and veg

Milk and dairy

Milk and dairy products are a great source of some essential vitamins and minerals...

Milk and dairy

Starchy foods

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Starchy foods such as bread, cereals, rice, pasta and potatoes are a really important part of a healthy diet. Try to choose wholegrain varieties whenever you can.

How much do I need?

Starchy foods should make up about a third of the food we eat. Most people should be eating more starchy foods. So if you want to eat healthily try to think about the proportions of the different foods you eat in a day.

Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, these foods contain fibre, calcium, iron and B vitamins.

Some people think starchy foods are fattening, but they contain less than half the calories of fat. You just need to watch out for the added fats used for cooking and serving, because this is what increases the calorie content. If you're concerned about your weight, wholegrain varieties are an especially good choice.

Low-carbohydrate diets
'Low-carbohydrate' diets have had a lot of publicity recently. These diets usually involve cutting out most starchy foods.

Cutting out starchy foods, or any food group, can be bad for your health because you could be missing out on a range of nutrients. Low-carbohydrate diets tend to be high in fat, and eating a diet that is high in fat (especially saturated fat from foods such as meat, cheese, butter and cakes) could increase your chances of developing coronary heart disease.

These diets may also restrict the amount of fruit, veg and fibre you eat, all of which are vital for good health.

So, rather than avoiding starchy foods, it's better to try and base your meals on them, so they make up about a third of your diet.

If you're concerned about your weight see the Healthy weight section.

Fibre

Most people don't eat enough fibre. Foods rich in fibre are a very healthy choice, so try to include a variety of fibre-rich foods in your diet. These are all rich in fibre: wholegrain bread, brown rice, pasta, oats, beans, peas, lentils, grains, seeds, fruit and vegetables.

Fibre is only found in foods that come from plants. There are two types of fibre: insoluble and soluble.

Insoluble fibre
This is the fibre that the body can't digest and so it passes through the gut helping other food and waste products move through the gut more easily.

Wholegrain bread, brown rice, wholegrain breakfast cereals and fruit and vegetables all contain this type of fibre.

Insoluble fibre helps to keep bowels healthy and stop constipation. And this means we are less likely to get some common disorders of the gut. Foods rich in this sort of fibre are more bulky and so help make us feel full, which means we are less likely to eat too much.

Soluble fibre
This fibre can be partially digested and may help to reduce the amount of cholesterol in the blood. Particularly good sources of soluble fibre include oats and pulses such as beans and lentils.

Tips for eating more starchy foods and fibre

Most people aren't eating enough starchy foods or fibre. Here are some good sources for you to choose from:

all sorts of bread including wholemeal, granary, brown, seedy, chapattis, pitta bread, bagels, roti and tortillas
potatoes, plantain, yam and sweet potato
more exotic choices included dasheen, coco yam and kenkey
squash, breadfruit and cassava
wholegrain breakfast cereals
beans, lentils, peas
couscous, bulgar wheat
maize, cornmeal

We should all be trying to eat a variety of starchy foods and choosing wholegrain, brown or high fibre varieties whenever we can.

Here are some tips to help you increase the amount of starchy foods and fibre you are eating:

Have more rice and pasta and less sauce.
If you're having sausages and mash - have more of the mash, some vegetables and one less sausage.
Add beans or lentils to your casseroles, stews and curries - this will also bump up the fibre content and because you will be able to use less meat, the meal will be cheaper and lower in saturated fat.
Try different breads such as seeded, wholemeal and granary and go for thick slices.
Try brown rice - it makes a very tasty rice salad.
Opt for wholegrain cereals or mix some in with your favourite cereal.
Porridge is a great warming winter breakfast and whole oats with fresh fruit and yoghurt makes a great start to a summer's day. Oats are a good source of soluble fibre.
All about rice and grains

Rice and grains are an excellent choice as a starchy food. They give us energy and are also good value and low in fat.

There are many types to choose from such as:
all kinds of rice - quick cook, abborio, basmati, long grain, brown, short grain, wild
couscous
bulgar wheat

Rice and grains contain:

some protein, which the body needs to grow and repair itself
some fibre that can help the body get rid of waste products
B vitamins, which release the energy from the food we eat and help the body to work properly

We should eat some starchy foods, such as rice, grains, bread and potatoes every day as part of a healthy balanced diet.

Rice is eaten in many countries throughout the world. There are many different types that have different tastes and textures.

Rice and grains such as couscous and bulgar wheat can be eaten hot or cold and in salads, such as tabbouleh.

Storing and reheating
There are a few things to remember when you are storing and reheating cooked rice and grains. This is because the spores of some food poisoning bugs can survive cooking.

If cooked rice or grains are left standing at room temperature, the spores can germinate. The bacteria multiply and produce toxins that can cause vomiting and diarrhoea. Reheating food won't get rid of the toxins.

Therefore, it's best to serve rice and grains when they've just been cooked. If this isn't possible, cool them within an hour after cooking and keep them refrigerated until reheating or using in a cold dish.

You should throw away any rice and grains that have been left at room temperature overnight.

Don't keep cooked rice and grains for longer than two days and don't reheat them more than once. Check the 'use by' date and storage instructions on the label for any cold rice or grain salads that you buy.

All about bread

Bread, especially wholemeal, granary, brown and seedy bread, is a healthy choice as part of a balanced diet.

Bread is a starchy food, like pasta, potatoes and rice, and these foods should make up about a third of our diet.

Wholegrain, wholemeal and brown bread give us energy and contain B vitamins, vitamin E, fibre and a wide range of minerals. White bread also contains a range of vitamins and minerals, but it has less fibre than wholegrain, wholemeal or brown bread.

Bread has been a staple food in the UK for centuries. These days, more than 200 varieties of bread are available in this country, with origins from all around the world. These range from ciabatta, pumpernickel, baguette and soda bread, to bagels, flour tortillas and pitta.

Some people avoid bread because they think they're allergic to wheat, or because they think bread is fattening. But it's very important to talk to your GP before cutting out any type of food.

This is because you could be missing out on a whole range of nutrients that we need to stay healthy.

All about potatoes

Potatoes are a great choice of starchy food. They’re a good source of energy, fibre, B vitamins and potassium.

Although potatoes don’t contain much vitamin C compared to other vegetables, in Britain we get a lot of our daily vitamin C from them because we eat so many.

Whether they're mashed, boiled, sautéed or steamed, you’ll find potatoes in many British and international dishes from shepherd's pie to Spanish omelette. Potatoes can also give soups a thick and creamy texture without having to add butter or cream. When cooking or serving try to go for lower fat (polyunsaturated) spreads or unsaturated oils like olive or sunflower instead of butter.

There are lots of varieties of potatoes, which are great for cooking in different ways. New potatoes are planted and harvested early in the year and are a little higher in vitamin C. Some are more ‘waxy’, good for using in salads, others have a ‘floury’ texture, great for fluffy mash. But for a good all-round potato choose a King Edward or a Maris Piper.

To get the most out of them, leave the skins on to keep in more of the fibre and vitamins. If you’re boiling them some nutrients will leak out into the water, especially if you’ve peeled them. So use only enough water to cover them and cook for the minimum time.

Storing and Cooking

You should keep potatoes somewhere dark, cool and dry, but not in the fridge. This is because putting them in the fridge can increase the amount of sugar they hold, which could lead to higher levels of a chemical called acrylamide when the potatoes are roasted, baked or fried at high temperatures.

Keeping potatoes cool and dry will also help stop them sprouting, you shouldn’t eat any green or sprouting bits of potatoes.

Foods to Limit

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A first step towards good health and healthy body weight is to follow Canada's Food Guide by:

Eating the recommended amount and types of food each day; and
Limiting foods and beverages high in calories, fat, sugar or salt (sodium).

Examples of foods and beverages that are often high in calories, fat, sugar or salt (sodium) are:

Cakes and pastries Cookies and granola bars Ice cream and frozen desserts Chocolate and candies Doughnuts and muffins French fries

Nachos Potato chips Alcohol Fruit flavoured drinks Soft drinks Sports and energy drinks Sweetened hot or cold drinks

Ideas for healthy alternatives to foods and
beverages high in calories, fat sugar or salt

Instead of...

Cakes and pastries	Try fruit with yogurt, a baked apple with cinnamon or graham crackers to satisfy your sweet tooth.
Cookies and granola bars	Try plain popcorn with a sprinkling of herbs.
Ice cream and frozen desserts	Try freezing yogurt in a popsicle tray.
Doughnuts	Try making your own high fibre, low fat muffins or bagels.
French fries	Try baking strips of potato or sweet potatoes in your oven with a small amount of oil and herbs and spices.
Nachos	Use a small amount of cheese (1½ oz.) and melt on rye crisps or home made baked pitas. Count this towards your recommended number of Food Guide Servings of Milk and Alternatives and Grain Products.
Potato chips	Choose plain popcorn or home made baked pitas.
Fruit flavoured drinks	Add lemon, lime or cucumber to your water or choose milk, fortified soy beverage or 100% juice.
Sports and energy drinks	Have water, it usually does the trick.

If you want something...

Salty	Try adding garlic or herbs.
Crunchy	Have some plain popcorn, vegetable sticks or breadsticks with hummus.
Creamy	Have a bowl of low fat yogurt.
Sweet	Try a fruit salad.
Thirst quenching	Drink water with a wedge of lemon or lime.

Take a step today... towards eating well

Look at these tips to get ideas on ways to eat well everyday. You don't have to try them all at once. Try one of the tips below, or one of your own, each month over the next year and see what a difference a small change can make.

	Have breakfast every day. It may help control your hunger later in the day.
	Benefit from eating vegetables and fruit at all meals and as snacks.
	Use the Nutrition Facts table on food labels to find the amount of calories or nutrients in the stated amount of food. Choose products that contain less fat, saturated fat, trans fat, sugar and sodium (salt). Select products with more fibre.
	When eating out, order smaller portions or share with a friend. Request nutrition information about the menu items to help you make healthier choices.
	Enjoy eating with family and friends.
	Take time to eat and savour every bite.
	Spread your meals throughout the day to keep you energized and satisfied. Avoid skipping meals which may cause you to eat more than you need later in the day.
	Drink water to satisfy your thirst and limit your intake of high calorie sweetened beverages.
	Snack smartly. Follow your hunger cues and choose foods from one of the four food groups.
	Balance your eating with your daily physical activities. If you are very active choose additional foods from the four food groups to satisfy your extra calorie needs.

Prenatal Nutrition

2009-10-15T22:31:00.000-07:00

A woman's nutritional and overall health, before and during pregnancy, influences the health of her developing baby. Eating well, combined with taking a daily multivitamin with folic acid and iron, can give a woman the nutrients she needs to feel good, have energy, and support a healthy pregnancy.

Eating Well with Canada's Food Guide provides women with the information they need to eat well during pregnancy and includes specific Advice for Women of Childbearing Age.

Detailed Background on Canada's Food Guide recommendations for women during pregnancy and breastfeeding is available for the health professional.

Prenatal Nutrition Update

Health Canada is in the process of revising select prenatal guidelines to align them with the current nutrition standards, the Dietary Reference Intakes, and Eating Well with Canada's Food Guide.

Key messages for pregnant women from the latest revised guidelines include:

Encourage all women to eat at least 150 g of fish each week. Fish contains omega-3 fats and other important nutrients for pregnancy.
Women who could become pregnant and those who are pregnant should take a multivitamin containing 0.4 mg of folic acid every day.
Pregnant women should also ensure that their multivitamin contains 16-20 mg of iron.

Food Allergies and Intolerances

2009-10-15T22:27:00.000-07:00

A food sensitivity is an adverse reaction to a food that other people can safely eat, and includes food allergies, food intolerances, and chemical sensitivities.

Food allergies are sensitivities caused by a reaction of the body's immune system to specific proteins in a food. Current estimates are that food allergies affect as many as 6% of young children and 3% to 4% of adults.

In allergic individuals, a food protein is mistakenly identified by the immune system as being harmful. The first time the individual is exposed to such a protein, the body's immune system responds by creating antibodies called immunoglobulin E (IgE). When the individual is exposed again to the same food protein, IgE antibodies and chemicals such as histamine are released. Histamine is a powerful chemical that can cause a reaction in the respiratory system, gastrointestinal tract, skin or cardiovascular system. In the most extreme cases, food allergies can be fatal. Although any food can provoke an immune response in allergic individuals, a few foods are responsible for the majority of food allergies.

A food intolerance is a food sensitivity that does not involve the individual's immune system. Unlike food allergies, or chemical sensitivities, where a small amount of food can cause a reaction, it generally takes a more normal sized portion to produce symptoms of food intolerance. While the symptoms of food intolerance vary and can be mistaken for those of a food allergy, food intolerances are more likely to originate in the gastrointestinal system and are usually caused by an inability to digest or absorb certain foods, or components of those foods.

For example, intolerance to dairy products is one of the most common food intolerances. Known as lactose intolerance, it occurs in people who lack an enzyme called lactase, which is needed to digest lactose (a sugar in milk.) Symptoms of lactose intolerance may include abdominal pain and bloating, diarrhoea and flatulence.

Celiac disease is an inherited intolerance to gluten. The main sources of gluten in the diet are cereal grains and the only current treatment for celiac disease is to continually maintain a strict gluten-free diet.

Chemical sensitivities occur when a person has an adverse reaction to chemicals that occur naturally in, or are added to, foods. Examples of chemical sensitivities are reactions to: caffeine in coffee, tyramine in aged cheese and flavour enhancer monosodium glutamate.

If you experience adverse reactions to food, consult your family doctor and a dietitian to help you to determine if have a food allergy, intolerance or other food sensitivity.

Food and Nutrition

2009-10-15T21:52:00.000-07:00

Safe food and good nutrition are important to Canadians. Maintaining the safety of Canada's food supply is a shared responsibility among government, industry and consumers. Eating a nutritious and balanced diet is one of the best ways to protect and promote good health.

What is Health Canada doing?

Health Canada is responsible for:

Establishing policies, setting standards and providing advice and information on the safety and nutritional value of food.
Promoting the nutritional health and well-being of Canadians by collaboratively defining, promoting and implementing evidence-based nutrition policies and standards.
Administering the provisions of the Food and Drugs Act that relate to public health, safety and nutrition.
Evaluating the safety, quality and effectiveness of veterinary drugs.

The Canadian Food Inspection Agency provides all federal inspection services related to food and enforces the food safety and nutritional quality standards established by Health Canada.

What Information is Available?

In this section you will find information on food safety and nutrition, including:

Controlling chemical and microbiological contaminants in foods.
Nutrition and healthy eating, including Canada's Food Guide.
Assuring the safety of novel foods (including genetically modified foods), and food additives.
Nutrition labelling.
Food consumption and nutrient intake.
Veterinary drugs and food-producing animals.

Papaya Fruit Nutrition Facts

2009-10-15T21:26:00.000-07:00

Papaya is the term used to pertain to the papaya plant or the fruit. Papaya is believed to have originated from Mexico and it's neighboring Central American countries. It is a large, woody herb that can grow up to 12 feet in height with a single cylindrical trunk with leaves jutting from the top of the trunk connected by a long stem. Papaya's common names are: papaya, tree melon, kavunagaci, chich put, fan kua, mamao in Brazil, lechoza in the Dominican Republic & Venezuela and paw paw or papaw in Australia.

Papayas are generally classified into Hawaiian or Mexican. The Hawaiian papaya plant is smaller (about 8 feet) with fully grown fruits averaging about 1 pound and pear like in shape. While the Mexican papaya grows much taller with bigger fruits but are generally less tastier. The papaya fruit is green when young and turns yellow when ripe and the flesh varies in color from bright orange, yellow to pinkish. A properly ripened papaya fruit taste sweet and juicy. It contains papain that helps digestion and is good at tenderizing meat. The hollowed part of the fruit contains edible seeds that resembles and taste like black pepper.

Papaya Nutrition Facts

Papaya is good for balanced nutrition. It has no cholesterol nor saturated fat and contains carbohydrates, Vitamin A, lots of C, Calcium, Iron and fiber that is good for the digestive system and the heart. Papaya also contains other vitamins and minerals like: Niacin, Foliate, Vitamin E, Magnesium, Phosphorus, Potassium, lipids and amino acids.

Payaya as Herbal Medicine

Papaya is nutritious fruit but the papain in papaya can be an abortifacient if eaten in large quantities, otherwise eating papaya in moderation is relatively safe for pregnant women. Papaya also is known to have medicinal properties. It has been used as folk medicine with the following properties: laxative, analgesic, antibacterial, hypotensive, amebicide and cardiotonic.

Guava Nutrition Information and Facts

2009-10-15T12:05:00.000-07:00

Guava is a tropical fruit and is seldom mentioned when we talk about nutrition. It happens to be my sister's favorite fruit which got me to do some research about it. I don't really fancy this fruit because its flesh is hard. I tried juicing it once with my centrifugal juicer and it broke my juicer. That's how hard this fruit is. But when done properly, the juice is amazingly healthful.

Guava fruits may be round, ovoid or pear-shaped. The better varieties are soft when ripe, some crunchy in texture with edible rind and seeds. The varieties may come in white, pink, yellow and even red. Its small seeds range between 100 and 500 per fruit.

Nutritional Benefits

Guava has an incredibly high content of vitamin C. In fact, one guava fruit contains four times more vitamin C than an average-sized orange; and ten times more vitamin A than a lemon!

Guava is an excellent source of fiber, almost 70 times more fiber than can be found in an orange! Other key nutrients are vitamins B2 and E, calcium, copper, folate, iron, manganese, phosphorus and potassium.

Health Benefits

The high content of vitamin C (ascorbic acid) in guava makes it a powerhouse in combating free radicals and oxidation that are key enemies that cause many degenerative diseases.

Cancer: The anti-oxidant virtue in guavas are believed to help reduce the risk of cancers of the stomach, esophagus, larynx, oral cavity and pancreas.

Cholesterol: The vitamin C in guava makes absorption of vitamin E much more effective in reducing the oxidation of the LDL cholesterol and increasing the (good) HDL cholesterol.

Constipation: The fiber in guavas promote digestion and ease bowel movements.

Diverticulitis: The insoluble fiber is beneficial in preventing and treating diverticulities.

Heart disease: Eating guava or drinking guava juice regularly helps keep heart disease at bay.

Vision: The high content of vitamin A in guava plays an important role in maintaining the quality and health of eyesight, skin, teeth, bones and the mucus membranes.

Consumption Tips

If you don't like to chew hard fruits like me, choose guavas that are fully ripe so that it is softer and easier to chew. It makes good healthy snacks if you cut into bite size and dip into prune powder.

You may need to eat many pounds of guava before you really see its healthful effects. So, the best way to take advantage of all the wonders in guavas is to juice them and drink them regularly.

To juice guavas, choose the softer variety or use the riper ones. Cut them into smaller pieces than you would normally cut other fruits and juice. Most people juice the pink guavas as they are generally juicier and easy on the juicer. Enjoy!

2009-10-15T11:37:00.002-07:00

“The king of fruits”, Mango fruit is one of the most popular, nutritionally rich fruit with unique flavor, fragrance, taste, and heath promoting qualities making it a common ingredient in new functional foods often called “super fruits”.

Mango is one of the delicious tropical seasonal fruit that is originated from the Indian subcontinent. Mangoes belong to the family of Anacardiaceae, which also includes numerous species of tropical fruiting trees in the flowering plants such as cashew, pistachio etc.

Mango is a tropical tree cultivated in many regions and now distributed wide across the world in many continents. Usually, fruits grow at the end of a long, string like stem, with sometimes more than one fruit to a stem.

Each fruit measures 5 to 15 cm in length and about 4 to 10 cm in width, and have typical “mango” shape, or sometimes oval and round. The weight ranges from 150 gm to around 750 gm. Outer skin is smooth and is green in un-ripe mangoes but turns into golden yellow, bright yellow or orange-red when ripen depending on the cultivar.

Internally, the juicy flesh has orange-yellow color with numerous soft fibers radiating from the husk enveloping the single large kidney-shaped seed. The flavor is pleasant and rich, and tastes sweet with mild tartness. The high quality mango fruit feature no or very less fiber content and minimal sour taste. The seed may either have a single embryo, or sometimes polyembryonic.

Health benefits of Mangoes

The fruit is rich in pre-biotic dietary fiber, vitamins, minerals and poly-phenolic flavonoid antioxidant compounds.
Mango is an excellent source of Vitamin A and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotenes known to protect body from lung and oral cavity cancers.
Fresh mango is a very rich source of potassium. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure.
It is also a very good source of vitamin-B6 (pyridoxine), vitamin C and copper. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals. Copper is a co-factor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Copper is also required for the production of red blood cells.
Mango peels are also rich in phytonutrients, such as the pigment antioxidants like carotenoids and polyphenols.
Selection and storage
Mangoes are seasonal fruits; the fresh mango season begins in the month of May, when the rich fragrance of the fruit heralds its arrival and end by August. Mangoes usually harvested when they are mature and green. Un-ripe fruits are extremely sour in taste. Organic mangoes are left to ripen on the tree but over-ripen fruits falls off from the tree and get spoiled.

In the store, mangoes come with various sizes and colors; therefore select the one based on the serving size and variety of fruit you love to devour. “Alphanso” variety from India and “sindhri “variety from Pakistan are known for their uniqueness. Choose the one with intact skin without any bruises or cuts.

Unripe fruits can be kept at room temperature for few days, and to ripen, keep them in paper covers. Ripen ones should be stored in the refrigerator. Bring back to normal temperature when the fruit is to be eaten to get the natural taste and flavor.

Preparation and serving method
Wash mangoes in cold running water to remove dust and any pesticide residues. Mango fruit should be eaten all alone without any additions to experience its rich flavor. Cut the fruit lengthwise into three pieces in such a way that the middle portion consists of husky seed. Slice underneath the skin to separate the skin from the pulp. Then, chop the pulp into small cubes.

Here are some serving tips:
Mango fruit should be enjoyed all alone without any additions.

Fresh mango cubes are a great addition to fruit salads.

Mango juice with ice cubes is a popular, delicious drink.

Mango fruit juice blended with milk as "mango-milk shake". Mango fruit is also used to prepare jam, ice- cream and in candy industries.

The unripe, raw, green mango has been used in the preparation of pickles and chutney in the Asian countries.

Safety profile
Mango latex allergy especially with raw, unripe mangoes is common in some sensitized individuals. The immediate reactions may include itchiness at the angle of the mouth, lips and tip of the tongue. In some people the reactions can be severe, with manifestations like swelling of the lips, ulceration at the mouth angles, respiratory difficulty, vomiting and diarrhea. Cross allergic reactions with other anacardiaceae family fruits like "cashew apples" are quite common. It is quite rare with fully ripen fruits; however, people with known case of mango allergy may have to avoid these fruits.

Preserved and Dried Fruit Vs Fresh Fruit Nutrition

2009-10-15T11:37:00.001-07:00

If you're choosing, would you rather have raisins, or fresh grapes? It may be surprising for you to learn that there are differences between dried fruits and fresh fruits.

Produce departments in most areas are filling up with berries and cherries, and they generally look more appealing than dried fruit. But some people, nutritionists say, prefer dried fruits.

One registered dietitian has said that dried fruit doesn't have to be washed or prepared or peeled, which makes it easier to serve, especially to children.

Dried food is easier to handle and pack, and it's non-perishable and portable, but it can contain more calories when you compare it with fresh fruit. Nutrition values also can change, depending on how the dried fruit is prepared.

Nutritional experts say that because of the water used in keeping fresh produce fresh, they can help to fill up your stomach more, and you'll get more fruit nutrition with fewer calories consumed.

Fresh fruits are naturally rich in fiber, potassium, folate and vitamins C and A. Dried fruits have health benefits as well, but the process of drying the fruit can leach some of the nutrients from it.

Nevertheless, dietitians will tell you that dried and fresh fruits can each play a role in helping to satisfy your sweet tooth. This helps you to combat obesity, and the dried varieties make it easier to get your four fruit nutrition servings each day.

Researchers have discovered that when you dry blueberries, they actually become richer in antioxidants by four times over fresh blueberries. But drying processes can cause nutrients to be lost, and sometimes there will be sugar added as well. So most nutritional experts believe that fresh fruit is better for you, nutritionally.

Pretreatments that take place before the drying process, which include adding sulfur dioxide, can help to protect some of the nutrients, while at the same time degrading others. The sulfur dioxide preserves vitamins C and A, but destroys thiamine. Oftentimes, vegetables or fruits are steamed, or boiled briefly before they are dried, to help speed the drying process up and to kill microorganisms. This preserves thiamine and carotene but it causes a loss of vitamin C. Exposure to oxygen and light during the drying process can also degrade nutrients even further.

Drying with high heat can reduce the effective level of protein that your body gets from the food you eat. The protein is still there, but not as easily absorbed by your body. Fruit nutrition changes with the drying process, while it helps some nutrients and degrades others. The intensity of the drying process, depending on the fruit involved, will have various effects on the fruit you will eventually eat. Some of the effects are good, some not so good, and some parts of the dietary nutrition in fruits does not change appreciably when dried.

On the positive side, dried fruit has other benefits besides increased antioxidants. It is high in fiber, so it can be helpful in controlling diabetes, lowering blood cholesterol and helping to relieve constipation. Dried fruit is also a lot healthier than sugary snacks. And it's a quick energy source for athletes.

So... dried fruit is better in some ways and worse in others, as far as fruit nutrition statistics go. Eat dried fruits for snacks, but remember to include four servings of fresh fruit in your diet a day.

Healthy Fast Food Choices

2009-10-15T11:26:00.000-07:00

In the contemporary times, people are heading their way towards fast food restaurants, for the purpose of snacking. Fast food is selling like real hot cakes especially amongst youngsters. Though fast food is not a very healthy option to go in for, but still people are opting for it because today fast foods have become an integral part of fad trend. Well, now when one has decided to eat fast food, then at least it is advisable to look out for healthy fast food choices as in low calorie fast food.

Fast food craze has created sensation all over and is sweeping millions of people into trying it. Seeing this phenomenon, fast food restaurants are working towards introducing healthy fastfood options. Super size fast food eating should be avoided, because there is a need to maintain balance. As it is fast foods contain large amount of calories and on the top of it, if larger quantities will be consumed, it will do a lot of harm to your body. So, eat but in moderate quantities.

High fat and calorie sauces and toppings should be avoided. Sodas should be replaced by water and low fat milk, as it is equally essential to drink healthy beverages. When the talk is about healthy fast food eating, it becomes of prime importance to take into consideration the calories contained in a particular fast food and then make a conscious choice. For example, if you wish to have a grilled sandwich, ask for it without mayonnaise, as it is the main fat cum calorie contributor.

Here is a list indicating some healthy fast food choices:

Grilled chicken or fish sandwich
Whole-wheat rolls
Baked potato (with vegetables instead of cheese, butter or sour cream)
Fat free salad dressing
Fat free / low fat milk
Low fat sandwiches on wheat bread or on pita bread

Here is a list of unhealthy fast foods that should be avoided:

Chicken nuggets
Croissant breakfast sandwiches (and croissants or pastries in general)
Fried fish or fried chicken sandwiches
Fried chicken
Large and jumbo size fries
Onion rings

Chinese Fast Food

2009-10-15T11:20:00.000-07:00

Chinese fast food is not something new; in fact, it entered the Indian market in organized form about 10 years back and soon it captured the taste buds of urban India. In the current scenario, Chinese fast food has carved a special place for itself and has reached millions of people. Fast food is not an original Chinese conception. Traditionally Chinese people value a certain kind of elegant and slow table manners, which symbolize health and politeness.

The development of Chinese fast food can be traced to 1980s-1990s, when Western fast-food giants entered the Chinese market in order to attract more Chinese consumers. As a result of this, Chinese-style fast food emerged and it soon gathered immense popularity. Apart from Noodles and Dim sums, some other popular Chinese dishes are Szechuan and Manchurian style dishes. In India, Yo China is one of the popular Chinese fast food chains. There are also a number of good Chinese restaurants in all the major Indian cities.

Chinese fast food ensures that the food is cooked below 100 degrees so that the nutrition elements are not lost, making Chinese fast food high in nutritional value when compared to other western fast foods. As people are becoming more and more calorie conscious, they tend to prefer Chinese fast food than any other kind of western fast foods, as they are low in terms of calories. Chinese fast foods are working towards ruling out oily fatty food options from its menu list and are making an effort towards building a healthy fast food base. Mostly in Chinese cuisine, food is prepared in bite-sized pieces, ready for direct picking up and eating. Traditionally, Chinese culture use chopsticks at the table. The best part about Chinese fast foods is that they give emphasis on the usage of grains, beans, and vegetables. Their cooking style usually consists of boiling in water, instead of opting for deep-frying cooking technique.

Indian Fast Food Nutrition

2009-10-15T11:08:00.000-07:00

In the present times, it is the fast food craze that has created sensation all over. The fast food has occupied a demanding position in the list of top hot fad foods. People are getting lured into trying yummy fast food dishes, without possessing adequate knowledge regarding Indian fast food nutrition. Well, there is a need for bringing forward some eye opener nutrition facts about fastfood.

These days, the fast food chains are booming in number and witnessing flourishing business. Abraham Lincoln had once said, "let the people know the facts and the country will be safe". Well, it also holds true regarding the information about fast food nutritional content. The prime motive is to make the people aware of the fact and then let them take conscious decision.

Here are some facts about fast food nutrition:

In the list of fattening dishes, Korma and Biryani are on the top.
If a sauce solidifies in room temperature, it's an indication that it consists of high saturated fats.
Pappadums contain relatively high calories.
Indian curry makes use of green chilies that are rich in Vitamin C.
All food items like Tikka dishes that are cooked in dry oven contain low fat.
Instead of creamy pasta sauce, eating tomato sauce is a better option, as pasta sauce contain high fat content.
Lasagna contains multiple cheese layers; therefore it is a very fatty item.
Chips are high in fat and calories.

Well, the basic reason that can be attributed to the increasing consumption of fast food is the fact that fast food is readily available, quick to make and easy to serve. Media truly deserves the credit for the wide publicity of fast food stuff. But it is always advisable to eat healthy nutritious food that can help maintain your overall fitness.

Nutritional Value Of Cumin Seeds

2009-10-15T11:02:00.000-07:00

Cumin seeds represent the second-most popular spice used all over the world, next only to black pepper. The seeds are scientifically called Cuminum cymium. They are known for giving a special flavor and aroma to the foods. They can be used in either whole or powdered form. Cumin seeds resemble caraway seeds and are yellow in color, with an oblong shape. There are several known health benefits of cumin seeds. They have antiseptic properties as well and are extremely helpful in treating colds, sore throats and fevers. The seeds are rich in iron and thus, form a healthy option for the menstruating, pregnant and lactating women, apart from growing children and adolescents. Besides, there are no known side effects of cumin effects. Considering the vast benefits of cumin seeds, we bring you the nutritional value of these seeds, in the table below.

Cumin Seeds Nutrition Facts

Amount of Cumin Seeds: 1 tbsp (whole)

Total Weight of Cumin Seeds: 6 g

Nutrients	Amount
Basic Components
Carbohydrate	2.7 g
Protein	1.1 g
Water	0.5 g
Ash	0.5 g
Calories
Total Calories	94.2 KJ
Calories From Fat	46.9 KJ
Calories From Protein	15.1 KJ
Calories From Carbohydrate	32.2 KJ
Carbohydrate
Dietary Fiber	0.6 g
Starch	0.6 g
Sugars Sucrose	0.1 g 0.1 g
Glucose	0.1 g
Fructose	0.1 g
Lactose	0.1 g
Maltose	0.1 g
Galactose	0.1 g
Fats
Total Fat	1.3 g
Saturated Fat	0.1 g
Monounsaturated Fat	0.8 g
Polyunsaturated Fat	0.2 g
Vitamins
Vitamin A	76.2 IU
Retinol Activity Equivalent	3.8 mcg
Beta Carotene	45.7 mcg
Leutin+Zeaxanthin	26.9 mcg
Vitamin C	0.5 mg
Vitamin D	0.5 mg
Vitamin E (Alpha Tocopherol)	0.2 mg
Beta Tocopherol	0.2 mg
Gamma Tocopherol	0.2 mg
Delta Tocopherol	0.2 mg
Vitamin K	0.3 mcg
Niacin	0.3 mg
Folate	0.6 mcg
Food Folate	0.6 mcg
Dietary Folate Equivalents	0.6 mcg
Choline	1.5 mg
Betaine	1.5 mg
Minerals
Calcium	55.9 mg
Iron	4.0 mg
Magnesium	22.0 mg
Manganese	0.2 mg
Phosphorus	29.9 mg
Potassium	107 mg
Sodium	10.1 mg
Zinc	0.3 mg
Selenium	0.3 mcg
Fluoride	0.3 mcg
Copper	0.1 mg
Sterols
Phytosterols	4.1 mg
Campesterol	4.1 mg
Stigmasterol	4.1 mg
Beta-sitosterol	4.1 mg
Saturated Fats
10:00	1.1 mg
12:00	1.1 mg
13:00	1.1 mg
14:00	1.1 mg
15:00	1.1 mg
16:00	68.2 mg
17:00	68.2 mg
18:00	20.6 mg
19:00	20.6 mg
20:00	20.6 mg
22:00	20.6 mg
24:00:00	20.6 mg
Mono unsaturated Fat
14:01	0.8 g
15:01	0.8 g
16:1 undifferentiated	12.7 mg
16:1 c	12.7 mg
16:1 t	12.7 mg
17:01	12.7 mg
18:1 undifferentiated	817 mg
18:1 c	817 mg
18:1 t	817 mg
20:01	12.7 mg
Polyunsaturated Fat
16:2 undifferentiated	0.2 g
18:2 undifferentiated	186 mg
18:2 n-6 c, c	186 mg
18:2 c, t	186 mg
18:2 t, c	186 mg
18:2 t, t	186 mg
18:2 i	186 mg
18:2 t not further defined	186 mg
18:03	10.6 mg
18:3 n-3, c, c, c	10.6 mg
18:3 n-6, c, c, c	10.6 mg
Other Fats
Omega 3 Fatty Acids	10.6 mg
Omega 6 Fatty Acids	186 mg
Amino Acids
Alanine	1.1 g
Arginine	1.1 g
Cystine	1.1 g
Glycine	1.1 g
Histidine	1.1 g
Isoleucine	1.1 g
Leucine	1.1 g
Lysine	1.1 g
Methionine	1.1 g
Phenylalanine	1.1 g
Proline	1.1 g
Serine	1.1 g
Threonine	1.1 g
Tryptophan	1.1 g
Tyrosine	1.1 g
Valine	1.1 g
Hydroxyproline	1.1 g
Glutamic Acid	1.1 g
Aspartic Acid	1.1 g

Buying & Storing Tips

Always the whole cumin seeds, rather than the powdered ones. Cumin powder tends to lose flavor quickly.
You can conveniently grind whole cumin seeds with a mortar and pestle. Add the freshly ground seeds to the recipes, to impart a grand flavor to the food.
Though available in supermarkets, in large quantity, you should look for cumin seeds in the local spice stores or ethnic markets. You will get better quality cumin seeds there, with absolute freshness.
Always go for the organically-grown dried cumin seeds, as they stand for freshness.
Both the cumin seeds and the cumin powder should be kept in a sealed glass container. Keep the container in a cool, dark and dry place, always.
Whole cumin seeds stay fresh for a time period of one year, whereas the ground ones stay for about six months.

Nutritional Value Of Mustard Seeds

2009-10-15T10:58:00.000-07:00

Mustard seeds, as the name suggests, are the seeds of mustard plant, commonly known as ‘sarson’ in India. These seed are popular in many cuisines all over the world and are known for their superb healing properties. Generally, they come in three different varieties, namely black mustard seeds (nigra), white mustard seeds (hirta/Sinapis alba) and brown Indian mustard seeds (juncea). Available in both seed and powder form, they are known for adding hot, spicy and aromatic taste to the food, enhancing its flavor. In fact, brown mustard seeds served as an important flavoring in Indian dishes and pickles.

Apart from their high nutritional and cuisine value, mustard seeds have significant position in various religions all over the world. While they are considered as model of faith in Christian New Testament texts, the Jewish Testament compares them to the God’s kingdom. Hippocrates, the renowned father of medicine used them in medicines. Today, mustard seeds are among the popular spices traded in the world, with India, Canada, Hungary, Great Britain and United States among the chief producers. To know more about the high nutritional value of mustard seeds, go through the Food Rating Chart given below.

Mustard Seeds Nutrition Facts

Amount of Mustard Seeds: 2 tablespoon

Total Weight of Mustard Seeds: 7.48 grams

Nutrients	Amount
Basic Components
Protein	1.88 g
Carbohydrates	2.60 g
Water	0.52 g
Ash	0.32 g
Calories
Total Calories	35.04 KJ
Calories From Fat	19.32 KJ
Calories From Saturated Fat	1.0 KJ
Carbohydrates
Dietary Fiber	1.08 g
Fats
Total Fat	2.16 g
Saturated Fat	0.12 g
Mono Fat	1.48g
Poly Fat	0.40 g
Vitamins
Vitamin A IU	4.64 IU
Vitamin A RE Retinol Activity Equivalent Beta Carotene	0.48 RE 0.00 RE 2.76 mcg
Niacin	0.60 mg
Betaine Choline	0.00 mg 0.00 mg
Vitamin C	0.24 mg
Vitamin E (Gamma Tocopherol)	0.20 mg
Folate	5.68 mcg
Vitamin K	0.36 mcg
Minerals
Calcium	38.92 mg
Copper	0.04 mg
Iron	0.76 mg
Magnesium	22.28 mg
Manganese	0.12 mg
Phosphorus	62.76 mg
Potassium	50.96 mg
Selenium	9.96 mcg
Sodium	0.32 mg
Zinc	0.44 mg
Saturated Fats
16:0 Palmitic	0.04 mg
Mono Fats
18:1 Oleic	0.44 mg
Poly Fats
18:2 Linoleic	0.20 mg
18:3 Linolenic	0.20 mg
Other Fats
Omega 3 Fatty Acids	0.20 mg
Omega 6 Fatty Acids	0.20 mg
Amino Acids
Alanine	0.08 g
Arginine	0.12 g
Aspartate	0.16 g
Cystine	0.04 g
Glutamate	0.36 g
Glycine	0.08g
Histidine	0.04 g
Isoleucine	0.08g
Leucine	0.12 g
Lysine	0.12 g
Methionine	0.04 g
Phenylalanine	0.08 g
Proline	0.16 g
Serine	0.08 g
Threonine	0.08 g
Tryptophan	0.04 g
Tyrosine	0.04 g
Valine	0.08 g

Buying & Storing Tips

Different varieties of mustard seeds are available in market, in both whole and powdered form.
It is advisable to buy the seeds from a local grocery store, like other spices, as they offer more original, unadulterated and fresh seeds.
Purchasing whole mustard seeds will also ensure that you are buying unadulterated mustard, which has not been mixed with any other spice.
While buying mustard seeds, ensure that they are organically grown and not exposed to any form of radiatios. Radiations causes decrease in the level of the vitamin C present in the spice.
The ideal way of storing mustard seeds is by keeping them in a tightly sealed container, in a cool, dark and dry room.
You should refrigerate both prepared mustard and mustard oil.

Benefits Of Mustard Seeds

2009-10-15T10:54:00.000-07:00

Mustard seeds are found to date back to as much as 5000 years ago, as is evident from their mention in ancient Sanskrit writings. Available in different varieties, namely black mustard (nigra), white mustard (hirta/Sinapis alba) and brown Indian mustard (juncea), they are available as whole as well as in the powdered form. The mustard plant grows in temperate regions, with cold atmosphere and relatively moist soil. It takes nearly 3-10 days for the plant to germinate, if proper conditions are available. It usually spreads and acquires the whole area surrounding it. Mustard plants enjoy full sun, ample water and fertilizers to mature (within 45-50 days). However, the plants need to be weeded frequently; otherwise they will get devoid of water. They can be harvested when the plant begins to yellow and leaves are young.

Known for their healthy, low calorie and nutritious property, mustard seeds form a popular spice in many cosines around the world. They are grinded to make oil too, which can be applied on the body in winters, as it provides warmth. Of all the three types of mustard seeds, the white ones are less yielding than their two counterparts. They are also the mildest and ones used to make American yellow mustard. The black mustard seeds have the most pungent taste. Brown mustard has a pungent, acrid taste and is used to make Dijon mustard. Owing to their high nutritional value, mustard seeds have been associated with a number of health benefits, adding to their popularity. Today, they are amongst the popular spices traded in the world, with India, Canada, Hungary, Great Britain and United States being the chief producers.

Health Benefits of Eating Mustard Seeds

Mustard Seeds can be regarded as a wholesome package of health. Let us explore their benefits in detail.

Mustard seeds are a good source of selenium, which is known for its anti-inflammatory effects. Selenium is a nutrient that helps in reducing the severity of asthma, certain symptoms of rheumatoid arthritis and even cancer.
The oil extracted from mustard seeds has an incredible property of lowering high blood pressure
Mustard oil also helps prevent heart attacks and diabetic heart disease, thus making it the most preferred oil, recommended by doctors and dieticians alike.
Mustard seeds have proven to be helpful in reducing the frequency of migraine attacks.
Consuming these seeds is known to help women suffering from distorted sleep patterns, associated with symptoms of menopause
Mustard seeds contain a lot of phytonutrients called glucosinolates. They also boast of myrosinase enzymes, which can break glucosinolates into other phytonutrients called isothiocyanates, known to have anti-cancer properties.
The seeds prove to be a good source of omega--3 fatty acids, iron, manganese, zinc, protein, calcium, dietary fiber and niacin.
Mustard seeds are a good source of magnesium, which helps reduce the severity of asthma, lower high blood pressure, and prevent heart attack in patients suffering from atherosclerosis or diabetic heart disease.
The magnesium in mustard seeds also helps in speeding up the metabolism of the body, hence improving digestion.
Mustard seeds are known to have antibacterial, antiseptic as well as antifungal properties.
Consuming black mustard seeds can help people with a lack of appetite, when taken with milk, 15 minutes before the meal.

Caution

Mustard seeds are not categorized among allergic foods, however carelessly-eaten strong seeds can have a strong and painful effect on the nasal membranes.

Cooking Tips

Mustard seeds add an aromatic effect to the food, when fried in oil.
Dijon mustard sauce, which is prepared from brown mustard seeds, can be used for dressing. Combined with honey, it results in deliciously sweet dipping sauce.
The seeds of white, black and brown mustard can be sprinkled on rice, vegetables and salads, to add color and flavor.
Non-vegetarians can rub bottled mustard on their meat, to give it a distinctive flavor.
Mustard powder can be used in salad dressings, pickles, egg dishes and vinaigrettes.

Nutritional Value Of Cloves

2009-10-15T10:51:00.000-07:00

Cloves (Syzygium aromaticum) are dried flower buds of a tree belonging to the plant family Myrtaceae and the order Myrtales. Although they are native to India and parts of Indonesia, they are now cultivated in a number of countries around the world, with the primarily producers being countries like India, Indonesia, Sri Lanka, Pakistan, Zanzibar and Indonesia. Cloves are actually the unopened flower buds of the evergreen clove tree. They are harvested when they are young and pink in color and are dried until they change their color to dark brown. These spices are available all round the year and are regarded as delightful additions to soups and stews. It is their exclusive sweet, warm and aromatic taste that has made them one of the most sought after spices in the cuisine culture of the world. To know more about the high nutritional value present in cloves, read the Food Rating Chart given below in this article.

Clove Nutrition Facts

Amount of Cloves: 1 tbsp

Total Weight of Cloves: 6 grams

Nutrients	Amount
Basic Components
Protein	0.4 g
Carbohydrates	4.0 g
Water	0.4 g
Ash	0.4 g
Calories
Total Calories	87.9 KJ
Calories From Fat	45.6 KJ
Calories From Carbohydrate	39.4 KJ
Calories From Protein	2.9 KJ
Fiber
Dietary Fiber	2.2 g
Starch	2.2 g
Sugars	0.2 g
Glucose	74.1 mg
Sucrose	1.3 mg
Fructose	69.5 mg
Galactose	9.8 mg
Fats
Total Fat	1.3 g
Saturated Fat	0.4 g
Mono Fat	0.1 g
Poly Fat	0.5 g
Vitamins
Vitamin A	34.4 IU
Vitamin A Retinal Activity Equivalent Beta Carotene	1.8 mcg 5.5 mcg
Niacin	0.1 mg
Biotin	0.1 mg
Choline	2.4 mg
Vitamin C	5.3 mg
Vitamin D	5.3 mg
Vitamin E (Alpha Tocopherol)	0.6 mg
Vitamin E (Beta Tocopherol)	0.6 mg
Vitamin E (Gamma Tocopherol)	0.6 mg
Vitamin E (Delta Tocopherol)	0.6 mg
Folate	6.0 mcg
Vitamin K	9.2 mcg
Minerals
Calcium	42.0 mg
Iron	0.6 mg
Magnesium	17.2 mg
Manganese	2.0 mg
Phosphorus	6.8 mg
Potassium	71.6 mg
Selenium	0.4 mcg
Sodium	15.8 mg
Zinc	0.1 mg
Saturated Fats
16:0 Palmitic	258 mg
18:0 Stearic	55.1 mg
Mono Fats
18:1 Oleic	86.9 mg
Poly Fats
18:2 Linoleic	168 mg
18:3 Linolenic	277 mg
Other Fats
Omega 3 Fatty Acids	278 mg
Omega 6 Fatty Acids	168 mg
Amino Acids
Alanine	0.4 g
Arginine	0.4 g
Aspartate	0.4 g
Cystine	0.4 g
Glutamate	0.4 g
Glycine	0.4 g
Histidine	0.4 g
Isoleucine	0.4 g
Leucine	0.4 g
Lysine	0.4 g
Methionine	0.4 g
Phenylalanine	0.4 g
Proline	0.4 g
Serine	0.4 g
Threonine	0.4 g
Tryptophan	0.4 g
Tyrosine	0.4 g
Valine	0.4 g

Buying & Storing Tips

To get a better and richer flavor, buy whole cloves, instead of the powdered variety.
To check for the quality of the cloves, squeeze them with a fingernail. If they release some of their oil, they belong to a good quality stock. Alternately, try placing them in a cup of water. The good quality ones will float vertically, while the stale ones will either sink or float horizontally.
To get a superior and fresh quality of dried cloves, always explore the local spice stores or the ethnic markets in your area. There, you will also be able to get them for a better price, as compared to the price offered in the regular markets.
If possible, try to purchase cloves that have been grown organically, as this will give you better assurance that they are devoid of any form of irradiation.
The best way to store cloves is by placing them in a tightly sealed container, in a cool, dry and dark place. This, way ground cloves can be kept fresh for a period of about six months, while the whole cloves will remain fresh for over a year. You can further increase their shelf life by storing them in the refrigerator.

Benefits Of Cloves

2009-10-15T10:47:00.000-07:00

Cloves are the dried aromatic flower buds of the evergreen trees belonging to the plant family Myrtaceae and the order Myrtales. Scientifically, they are categorized under the botanical name Syzygium aromaticum and renowned for their diverse medicinal benefits and high nutritional content. Also, they have a strong and hot flavor, which adds a delightful sweet and savory taste to soups, stews and even spiced teas. This spice is native to the Moluccas region of Indonesia, which was formerly renowned as the ‘Spice Island of Indonesia’. For over 2000 years, clove was consumed in different parts of Asia and was later transported to parts of Europe and Africa. Today, the prime cultivators of this variety of aromatic spice are India, Indonesia, Pakistan, Sri Lanka, Madagascar, West Indies, Pemba and Brazil. Though the exterior of the spice is hard and tough, its fleshy interiors feature an oily compound that contributes a lot to its flavor and nutritional profile. To know all about the diverse health benefits of cloves, read the pointers given in this article.

Health Benefits Of Eating Cloves

One of the major components of the volatile oils present in cloves is eugenol, which acts as an anti-inflammatory substance. Eugenol also acts as a potent platelet inhibitor and thus, helps in the prevention of blood clots.
The compound eugenol is also known to be effective against a number of fungal diseases, especially the T. mentagrophytes and M. canis dermatophytes. Studies have also shown the effective anti-fungal action of cloves against Candida albicans.
Apart from the effects mentioned above, eugenol is known for its analgesic effect and is often used by dentists as a local anesthetic. In fact, it is often said that placing a single clove over a tooth can help relieve toothache.
To add to the anti-inflammatory properties of cloves, certain flavonoids like kaempferol and rhamnetin present in the spice work together in achieving this effect. These substances are also known for their antioxidant properties.
An excellent source of the mineral manganese, cloves help in preventing a number of ailments and diseases.
Recent studies have also indicated that intake of cloves is very beneficial for preventing as well as reducing the risk of lung and skin cancer.
Cloves are also used as a traditional form of medicine for treating conditions like indigestion, cold, flu and even aches.

Caution

When cloves are taken in large amounts, in their undiluted oil form or in cigarettes, certain side effects may occur. These include seizure, sore throat, vomiting of blood, difficulty in breathing, kidney failure and even blood disorders.
When applied to the inner part of the mouth or the skin, cloves can cause burning or painful sensations, apart from sore lips and damage of the dental pulp.
Caution should be taken by patients suffering from bleeding disorders, as studies have indicated that use of clove or clove oil can cause increased bleeding risk.
If not stored in a proper manner, contamination of cloves may occur, which can cause health problems in humans.

Cooking Tips

The exact amount and the proper usage of cloves should be made prior to cooking, as the spice has a very strong, warm and intense flavor. Care should be taken so that the flavors of the other ingredients are not compromised.
The best and also the easiest way to powder whole cloves is by making use of a coffee grinder.

Vegetables Containing Vitamins

2009-10-15T10:44:00.000-07:00

Vegetables act as excellent sources of distinctive kinds of vitamins. Vitamins also tend to get lost due to the cooking technique used to prepare food. Eating vegetables high in vitamins goes a long way in improving your health fitness. So, check out vitamins in vegetables and get a complete knowledge as to which vegetable contains what kind of vitamin.

Here is a list depicting vegetables containing vitamins:

Vitamin A: sweet potato, kale, carrots, spinach, avocado, broccoli, peas, asparagus and green pepper

Vitamin B1 (thiamine): peas and avocado

Vitamin B2 (riboflavin): avocado

Vitamin B3 (niacin): avocado, peas, potatoes, mushrooms, corn, artichoke, asparagus, lima beans, sweet potato, kale, broccoli, carrots and green pepper.

Vitamin B5 (pantothenic acid): avocado, sweet potato, potatoes, corn, lima beans, artichoke, mushrooms, broccoli, cauliflower and carrots

Vitamin B6 (pryidoxine): avocado, peas, potatoes and carrots

Vitamin B9 (folate/folic acid): lima beans, asparagus, avocado, peas, artichoke, spinach, broccoli, corn, sweet potato, kale, potatoes, carrots, onions and green pepper

Vitamin B12: none

Vitamin C: artichoke, asparagus, avocado, broccoli, carrots, cauliflower, corn, cucumber, green pepper, kale, lima beans, mushrooms, onions, peas, potatoes, spinach and sweet potato

Vitamin D: mushrooms

Vitamin E: none

Vitamin K: Vitamin K is found in significant quantities in leafy vegetables like broccoli, spinach and kale

Benefits of Sea Vegetables

2009-10-15T10:42:00.000-07:00

Sea vegetables, which, not long back, were dismissed as seaweeds, are now recognized for their nutrition value. They can now be found in health food and specialty stores throughout the world. Sea vegetables are low in calories and abundant in vitamins and minerals, not to be found in land derived foods. Yet, they had not found place in the dining tables, save the coastal areas.

Popular Sea Vegetables
Popular sea vegetables in America are Dulse, Kelp, Alaria, Laver, from the east coast, and Sea Palm from the west coast. Nori, Hiziki, Arame, Kombu and Wakame are some Asian varieties.

How to Include in Diet
Adding these vegetables to your diet is quite convenient. You have to just add small pieces to your favorite soups, salads, sandwiches and stir-fries. Some people could feel surprised by these vegetables' strong taste and odor. Dried sea vegetables are highly vital wild food and provide highly concentrated nutrition.

Health Benefits
Sea vegetables reduce the risk of breast cancer. They empower immune system function and have been credited with increasing energy, improving general well being and accelerating wound healing. These also maximise the body's metabolism and anti-aging defenses. They have anti-inflammatory effects and help in the treatment of certain skin conditions.

Sea food has minerals like zinc, boron, tin, selenium, chromium, antimony and bismuth, which are missing in modern food. An unusual amount of full spectrum vitamins, including E, A, C and B12 are also present in sea food. Certain enzymes and the full range of essential amino acids is found in the vegetables.

Storage
For most people, sea vegetables are available only in dried form. In unopened packages, dried sea vegetables are usually secure. Once you have opened the packages, keep in air tight containers in a cool place. If the vegetables absorb moistures, they could be re-dried in a low oven.

Low Carb Vegetables

2009-10-15T10:35:00.000-07:00

In the contemporary times, more and more people are becoming figure conscious and it is here where low carb vegetables occupy a demanding position in the food list. Eating too much carbohydrate is not considered to be a part of healthy lifestyle. And people who are on their weight loss program, for them it is advisable to opt for low carb veggies.

Here is presented low carbohydrate vegetable list

Sprouts (bean, alfalfa, etc.)
Greens – lettuces, spinach, chard, etc.
Celery
Radishes
Broccoli
Cauliflower
Cabbage
Mushrooms
Avocado
Cucumber
Peppers (all kinds)
Scallions
Asparagus
Bamboo Shoots
Leeks
Brussels Sprouts
Snow Peas (pods)
Green Beans and Wax Beans
Tomatoes
Eggplant
Artichoke Hearts
Fennel
Onions
Okra
Spaghetti Squash
Carrots
Turnip
Water Chestnuts
Pumpkin

Calories in Vegetables

2009-10-15T10:32:00.000-07:00

If your weight scales are worrying you, we suggest you opt for vegetables in your diet. Vegetables are the best food for dieters because most all are ultra-low in calories and have minimal fat. And, in any case, they are good choice for your diet. They are low in calories and high in nutrition, so they are always going to help you.

Steaming
Steaming your vegetables is a nice way to induct almost all their nutrition in your body. For your taste, you could add some salt or sauce to it. Or you could just cut small pieces of onion and mix them in the vegetables. The vegetables would then both be nutritious and low on calories.

Eating Raw
When you eat vegetables raw, you get all their nutrition. Just wash them thoroughly before consuming. This would get them rid of bacteria. Now you can cut them to pieces and add salt or sauce. May be you will not like eating the preparation when you begin. But, gradually, you will develop taste for it.

Boiling
Put your vegetables with some water in a proper utensil. Keep it on your burner for some time. However, be mindful not to boil it for too long or they would lose nutrition value. Cut them, add some supplements as per your taste and eat. Simple!

Some Vegetables Must be Cooked
A few vegetables refuse to follow the nutrition rules of steaming, eating raw and boiling. They must be cooked before eating else they would cause harm to your body. Alfalfa, if uncooked, counteracts vitamin E and damages liver or muscles. Raw bamboo shoots contain poisonous amounts of cyanogens that cause cyanide poisoning. So cook them thoroughly.

Keep in Mind

When eating Broccoli, avoid yellow pods.
Caluliflower contains purines so avoid if you have gout. Do not eat speckled specimens.
Consuming an abundance of beets can cause red urine.
Asparagus could cause an unusual scent in urine after ingesting.
Endive could cause skin rash in some individuals.
People with history of kidney diseases must avoid spinach.

Vegetable	Calories
Asparagus	26
Aubergine	15
Beetroot	38
Broccoli	32
Brussels Sprouts	40
Cabbage average	24
Carrot	32
Cauliflower	32
Celery	8
Chicory	10
Courgette	20
Cucumber	10
Fennel	13
Gherkins	15
Gourd	12
Leek	22
Lettuce (average)	13
Marrow	10
Mushroom	15
Okra	30
Onion	35
Onion Spring	23
Parsnip	60
Pumpkin	12
Radish	13
Spinach	23
Sprouts	43
Swede	22
Sweet corn	24
Tomatoes	18
Tomatoes cherry	17
Turnip	21
Watercress	21
Yam	110

Nutrition in Vegetables

2009-10-15T10:25:00.000-07:00

How many times has you mom warned you about your diet? How many times has your doctor recommended you to include vegetables in the diet? Countless, right!! Though we all realize the numerous health benefits of vegetables, very few of us actually follow a diet that includes it. Fresh vegetables can help to get rid of numerous diseases such as heart disease and stroke, blood pressure, cancer, painful intestinal ailment called diverticulitis, cataract and macular degeneration and vision loss. Apart from these, vegetables have a low fat and calories content, thereby minimizing the problem of excessive weight or obesity.

Vegetables have a rich content of nutrition, right from protein, vitamins, potassium, phosphorus, magnesium, calcium to selenium, iron, manganese, copper and zinc. A high vegetable diet definitely assures a relief from all the major and minor problems of the body. According to experts, people consuming greater amounts of vegetables in their diet are high on energy and feel less lethargic or stressed out. The nutrition provided, helps body perform all the activities, by providing the body cells and organisms, all the necessary requisites for supporting life. To know more about the nutrition content in vegetables, browse through the table below.

Nutritional Value of Vegetables

Item	Serving	Fat	Fiber	Prot.	Carb.	Sod.
Asparagus	3 med. spears	0	1g	1g	2g	1mg
Beans, Kidney	1 cup	1.5	45g	43g	110g	44mg
Beans, Lima	1 cup	1g	33g	38g	113g	32mg
Beans, Snap	1 cup	0	3.5g	2g	8g	6.5mg
Beans, Soy	1 cup	17g	11g	33g	28g	38mg
Broccoli	1 bunch	2g	18g	18g	32g	164mg
Brussels Sprouts	1 sprout	0	0.5g	0.5g	1.5g	4.5mg
Cabbage	1 med	2.5g	21g	13g	49g	163mg
Carrot	1 med.	0	2g	0.5g	6g	21mg
Cauliflower	1 med.	1g	14g	11g	30g	172.5mg
Cucumber	1 med.	0	2g	2g	8g	6mg
Garlic	1 clove	0	0	0	1g	0.5mg
Mushrooms	1 cup sliced	0	1g	1.5g	3.2g	2.8mg
Onion	1 med.	0	2g	1g	9.5g	3mg
Peas	1 cup	0.5	7g	8g	21g	7mg
Potato	1 med.	0	2g	2.5g	22g	7mg
Radish	1 med.	0	0	0	0	1mg
Spinach	1 bunch	1	9g	9.5g	12g	268.5mg
Tomato	1 med.	0.5g	1.5g	1g	5.5g	11mg

Vitamins for Weight Loss

2009-10-15T10:21:00.000-07:00

It is difficult to list out best vitamins for weight loss, but yes definitely there are some weight loss vitamins that deserve a special mention. The reservoir of vitamins to lose weight is a real comprehensive one and encompasses multiple vitamins like Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Choline (part of B-complex), Inositol (part of B-complex), and Vitamin C.

Vitamin B2 (Riboflavin): this vitamin ensures your normal thyroid functioning and also takes care of your metabolism system. Good food sources include milk, liver and kidney, almonds, hard cheese, eggs and leafy green vegetables.
Vitamin B3 (Niacin): it aids in maintaining normal thyroid hormone production. Good food sources of Vitamin B3 include: wheat bran, liver, tuna, turkey, chicken, meat, eggs, oats, barley, wheat flakes, cheese, dried fruit, brown rice.
Vitamin B5 (Pantothenic Acid): it helps a great deal in assisting in the process of energy generation. Good food sources of Vitamin B5 include: liver and kidney, meat, poultry, nuts, wheat flakes, wheat bran, wheat germ, eggs, barley, beans, wholegrain bread and green vegetables.
Vitamin B6 (Pyridoxine): Vitamin B6 aids in regulating the production of thyroid hormone and ensures the smooth functioning of your metabolism system. Good food sources of Vitamin B6, wheat bran, wheat germ, oats, poultry, beef, avocado, bananas, brown rice, cabbage, dried fruit, molasses, eggs.
Choline: it is required for ensuring the efficient fat metabolism. If there is inadequacy of choline in the body, it is likely that fat might get blocked in the liver. Good sources of choline include: lecithin, beef liver, beef heart, egg yolks, wheat germ, cauliflower, cucumber, and peanuts.
Inositol: it helps choline in ensuring smooth fat metabolism system. Good sources of inositol include: lecithin, beef heart, beef liver, wheat germ, soy, eggs, citrus fruits, wholegrain, nuts.
Vitamin C: it aids in the process of conversion of glucose into energy. Good food sources of vitamin C include: blackcurrants, broccoli, green peppers, kiwi fruits, Brussels Sprouts, lemons, oranges, strawberries, cabbage.

Vitamins for Healthy Skin

2009-10-15T10:18:00.000-07:00

Taking care of the skin means different things to different people. For many, it means a simple splash of water, using soap for cleansing purpose. Some people tend to find excuses that they are not able to look after their skin, owing to their busy hectic work schedule. Well, taking out time for oneself is something that should not pinch you much, because you are not doing it for anyone else.

There are people who are blessed with good skin, but even they need to make an effort to nourish their skin on a regular basis, so as to maintain that glow. And when it comes to taking care of the skin, most of us look out for cosmetic products for cleansing, toning and moisturizing our skin. But none of us really have knowledge as to how much damage these cosmetic products do to our skin.

Skin care is about protecting your skin from the harmful effects of water, wind and sun. There is no particular age or time to look after your skin, so never think that your age has gone, to take good care of your skin. Healthy beautiful skin is the end result of a well-hydrated skin that is duly protected from the sun damage. And not to forget regular exercise and a balanced diet are other two secrets that pave way for achieving healthy glowing skin.

It had long been recognized that vitamins play a major role in maintaining skin health, because they act fabulously on the skin surface, thus paving way for achieving healthy rich glowing skin. The credit goes to their antioxidant properties that works wonders on the skin, thus bringing out the charm of a lady in the most beautiful manner. Read further to explore information about good skin vitamins.

Your skin badly craves for nutrients, but is not that lucky enough to get a regular dose of nutrients. There are vitamins for healthy skin like vitamin A, C and E, which if not consumed properly, can lead to dull lifeless skin. Vitamin E and vitamin C have antioxidant properties and owing to this fact, they help a great deal in preventing any sort of skin damage. Vitamin A prevents the sunrays from causing any harm to the skin and Vitamin C works towards healing the skin. So, incorporate vitamins for skin care, in your regular daily meals and then you can also go about boasting off your beautiful skin.

Vitamins Good for Hair

2009-10-15T10:14:00.000-07:00

It is the deficiency of B vitamins (especially B6, biotin, inositol and folic acid) in your diet that lead to hair loss. The body needs plenty of vitamins for promoting health fitness, but there are some specific natural vitamins for hair growth like B5 (pantothenic acid and B3 (niacin). Read further to explore information about healthy hair vitamins…

Here is a list of vitamins good for hair:

Vitamin A: it is an antioxidant that aids in the making of healthy sebum in the scalp. Food sources rich in Vitamin A are fish liver oil, meat, milk, cheese, eggs, spinach, broccoli, cabbage, carrots, apricots and peaches.
Vitamin C: they work towards maintaining hair health. Sources of vitamin C are citrus fruits, strawberries, kiwi, cantaloupe, pineapple, tomatoes, and dark green vegetables.
Vitamin E: it helps in improving the scalp circulation. Food sources rich in vitamin E are vegetable oils, wheat germ oil, soybeans, raw seeds and nuts, dried beans, and leafy green vegetables.
Biotin: it works as an anti aging agent by preventing graying of hair and hair loss. Sources of biotin are: whole grains, egg yolks, liver, rice and milk.
Inositol: it helps in keeping hair follicles healthy. Rich food sources include whole grains, liver and citrus fruits.
Niacin (Vitamin B3): it aids in promoting scalp circulation. Rich food sources include wheat germ, fish, chicken, turkey and meat.
Pantothenic Acid (Vitamin B5): it helps in preventing graying and hair loss. Rich food sources encompass whole grain cereals, organ meats and egg yolks.
Vitamin B6: Prevents hair loss. Food sources include brewer's yeast, liver, whole grain cereals, vegetables, organ meats and egg yolk.
Vitamin B12: Prevents hair loss. Rich food sources include chicken, fish, eggs and milk.

Vitamins to Increase Energy

2009-10-15T10:12:00.000-07:00

Do vitamins give energy is a question that confuses millions of people. Well, vitamins do not directly serve as a source of energy, but they aid the enzymes that generate energy from the energy producing nutrients like protein, carbohydrates and fats. Thus, they play a major role in helping out in the chemical reaction that leads to fruitful generation of energy, which enables you to perform your daily routine activities effectively. Read further to explore information about vitamins to increase energy…

Adequate vitamin intake promotes your health fitness, by strengthening your bones and teeth. It makes your immune system strong, thereby enabling you to overcome various kinds of infections. Talking about as to what vitamins provide energy, vitamin B3 works in combination with coenzyme Q10 and contributes a great deal in boosting your energy levels.

Vitamin B6 plays a vital role in human metabolism. Vitamin B12 acts as an active participant in the biochemical reactions that lead to the production of energy. Infact, it is for this reason that vitamin B12 is sometimes also referred as energy vitamin. Vitamin C is requisite for the synthesis of a small molecule named carnitine that helps in transporting fat to the cellular organelles called mitochondria, for its conversion into energy. Thus, it is of prime importance to consume vitamins so as to enhance your energy levels.

Different Types of Vitamins

2009-10-15T10:10:00.000-07:00

Vitamins, one of the most essential nutrients required by the body, can be broadly classified into two broad categories namely, water-soluble vitamins and fat-soluble vitamins. Water-soluble vitamins (B vitamins and vitamin C) get flushed out from the body; therefore there arises a need to consume these vitamins on a daily basis. On the contrary, fat-soluble vitamins (Vitamins A, D, E, and K) get stored in the body's fatty tissues. There are distinctive kinds of vitamins and each vitamin play a unique role in promoting health fitness.

Here is a list of different vitamin types:

Vitamin A: it helps a great deal in improving your eyesight. Also it aids in maintaining healthy skin. Rich sources of vitamin A are: eggs, milk, apricots, carrots, spinach and sweet potatoes etc.
Vitamins B: vitamin B is a list of multiple vitamins like B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. Vitamin B aids in generating energy that the body utilizes to carry out its activities. Vitamin B also participates actively in making red blood cells that carry oxygen to different parts of your body. Rich sources of vitamin B include whole grains, such as wheat and oats, fish and seafood, leafy green vegetables, dairy products like milk and yogurt, beans and peas etc.
Vitamin C: it helps in strengthening your gums and muscles. Vitamin C found in citrus fruits like oranges, also aids in healing wounds. It enables you to overcome infections. Foods rich in vitamin C, apart from citrus fruits are: tomatoes, broccoli, cabbage and strawberries etc.
Vitamin D: it works towards strengthening your bones and teeth. It also aids in absorbing the calcium required by the body. Foods rich in vitamin D are: fish, egg yolk, milk and other dairy products etc.
Vitamin E: It takes care of your lungs and also aids in formation of red blood cells. Good sources of vitamin E are: whole grains, such as wheat and oats, leafy green vegetables, egg yolks, nuts etc.
Vitamin K: vitamin K helps in the maintenance of normal levels of the blood clotting proteins. Good sources of vitamin K are: leafy green vegetables, dairy products, like milk and yogurt, pork etc.

Water Weight Loss Benefits

2009-10-15T10:08:00.000-07:00

Drinking water and weight loss are directly related to each other. Water helps to lose weight by boosting your metabolism rate, thus paving way for quick weight loss. And if you drink hot lemon water in the morning, then it will three times fasten your process of losing weight, thereby enabling you to burn large number of calories. Read further to explore information about water weight loss benefits…

Drinking plenty of water helps to minimize strong craving for food, because it works towards reducing your appetite. Talking about the fact, as to how much water one should drink, well; on an average you should drink about 8 glasses per day. But if you are on your weight loss diet program, then you should keep drinking water throughout the day. Your daily water intake should be about 1 ounce of water for every 2 pounds of body weight.

If you've incorporated physical workout in your weight loss program, then it is recommended to drink more water, so as to make up for the loss of water that takes place through sweating while performing your exercises. Drink water before, during and after your exercises, so as to keep your energy level high. If it is difficult for you to drink water, then you can consume water by eating fruits high in water content. So, drink lots of water and get ready to get a slim trim figure that you have always craved for.

Warm Lemon Water Benefits

2009-10-15T10:06:00.000-07:00

Warm lemon water serves as the perfect good morning drink, as it aids the digestive system and makes the process of eliminating the waste products from the body easier. It prevents the problem of constipation and diarrhea from taking place, by ensuring smooth bowel functions. Read further to explore information about hot lemon water benefits…

Lemon is a vitamin C rich citrus fruit that enhances your beauty, by rejuvenating skin from within and thus bringing a glow on your face. One of the major health benefits of drinking lemon water is that it paves way for losing weight faster, thus acting as a great weight loss remedy. Lemon water flushes out body toxins and thus is extremely beneficial for the body.

Lemon, a fruit popular for its therapeutic properties, helps promote your immune system and thus, protects you from the clutches of most types of infections. It also plays the role of blood purifier. Lemon is a fabulous antiseptic bestowed on us by Mother Nature. Limewater juice works wonders for people having heart problem, owing to its high potassium content. So, make it a part of your daily routine to drink a glass of warm lemon water in the morning and then open your gateway to enjoy its health benefits.

How Much Water to Drink Per Day

2009-10-15T10:05:00.000-07:00

There is no clear-cut answer as to how much water to drink per day, because it depends upon a number of factors like your health condition, your activity status etc. On an average daily basis, we tend to lose quite a lot of water through sweating, exhaling and urinating. It is here that it becomes necessary to consume more water, so as to make up for the loss. Read further to explore information about recommended daily water intake…

It is not wise to drink water only to quench your thirst, but it should become your habit to drink water at frequent intervals throughout the day. Your food contributes about 20% to your total water intake and apart from that, it is advisable to consume about 8 ounce glasses of water every day.

Your water intake also depends on the place where you are living and the climatic conditions over there. In hot humid weather, there arises a need to consume extra quantities of water, because there is a major loss of water through sweating that puts you at a risk of getting dehydrated. In cold season or at higher altitudes, you tend to urine more often, thus leading to a greater amount of fluid loss in the body.

Health conditions also determine your water intake. In case you are suffering from health problems like fever, vomiting and diarrhea, then it leads to excessive body fluid loss. Pregnant women also need to drink more water, as they are at a higher risk of getting dehydrated. So, drink loads of water throughout the day to keep fit and healthy.

Health Benefits of Drinking Water

2009-10-15T10:02:00.000-07:00

Water, a precious gift bestowed on us by Mother Nature, forms a major part of our body constitution. In fact, 2/3 of our body weight is water. The very composition of our body is like that blood is 83% water, muscles are 75% water, brain is 74% water and bone is 22% water. Water is necessary for the very survival of human beings, as it ensures the smooth functioning of body systems.

Lack of water in the body tends to give rise to dehydration, thereby posing hurdles for the blood to circulate. The gravity of problem increases, as it causes the brain to become less active and your body feels tired and fatigued. Water keeps the digestive system in order and flushes out the waste products from your body. Well, the reservoir encompassing the advantages of drinking water is very large, so, read further to explore other health benefits of drinking water…

Water acts as a natural remedy to head your way towards achieving beautiful rich glowing skin. Drinking water skin benefits can be attributed to the fact that water acts as a body purifier, by removing toxins and waste from your body. People who are fed up with their overweight problem, for them hot lemon water works wonders in fastening their weight loss program. It also keeps your heart healthy. So, drink lots of water throughout the day, to promote your mind body fitness.

Healthy Nutrition for Child

2009-10-15T09:47:00.000-07:00

Nutrition and child development are two terms that often go hand in hand. The more nutritious diet your child consumes, the healthier your child would be. The nutrition requirement of a child differs from that of an adult, because the child witnesses the phase of growth. It is owing to this fact that there arises a need to encourage healthy nutrition for child.

Here are presented some child nutrition guidelines:

Offer your child a wide variety of healthy nutritious foods like green leafy veggies, fresh fruits, legumes etc.
Encourage your child to eat plenty of cereals, but prefer inculcating the habit of eating wholegrain.
Milk and other milk products are a must for the growth of child. They act as fabulous sources of calcium that ensures your child's healthy bones and teeth. Going in for low fat skim milk is not recommended for children under the age of 2, but young children and adolescents can definitely opt for low fat milk varieties.
As far as intake of non-vegetarian food is concerned, encourage your child to go in for lean meat, fish and poultry.
Alcohol intake is not at all recommended for young children.
Choose foods that are less salty and less spicy.
Avoid foods that are high in sugar and fat content.
When it comes to cooking, prefer going in for cooking techniques like steaming, boiling and baking, rather than going in for frying, because that tends to involve extensive usage of oil, thus making the food item high in calories.

Dried Fruit Nutrition

2009-10-15T09:44:00.000-07:00

Talking about the dried fruit nutrition, though it is healthy, but definitely it's not very suitable for those who wish to lose weight. The reason that can be attributed to this fact is that dried fruit does not contain water, but is very high in sugar content. Owing to high calories in dried fruits, it is advisable to consume them in only moderate quantities. Read further to gather information about dried fruit nutritional value…

How high are dried fruits in terms of calories can be understood with the comparison of fresh fruit with a dried fruit. 1-cup grapes have 60 calories while 1-cup raisins contain 495 calories. Also the fiber content of dried fruits is not adequate to satisfy your appetite. So, dried fruits can make your weight loss program a complete disaster. But, for people who are fed up because they are underweight, dried fruits serve as just the perfect solution to gain weight and look great.

Canned and frozen fruit provide winter nutrition - Food

2009-10-15T09:35:00.000-07:00

According to health experts at the American Institute for Cancer Research, it doesn't have to be fresh to be nutritious. The Institute recommends the use of frozen and canned fruits--as well as vegetables--during the winter months, when and where fresh produce may be in short supply. "Canned and frozen fruits offer not only great nutrition, but inexpensive and convenient ways to make sure we maximize the variety and servings needed to protect our health." emphasizes Melanie Polk, Director of Nutrition Education. "These fruits may need to be handled in special ways, but they can offer the same [or better] health benefits. Contrary to common opinion, frozen and canned fruits may be more nutritious than fresh fruit whose nutrients have diminished through shipping and long storage."

New technologies, like flash-freezing, trap nutrients and phytochemicals immediately after harvest while fruits are at their peak. Those substances could lose their potency through the long distances or severe conditions fresh fruit withstands during transportation to local markets or storage by retailers and consumers.

"Many nutrients, like vitamin C and folate," explains Polk, "are extremely sensitive to changes in temperature, light, and atmosphere." Fresh fruits and vegetables stored at room temperature for two or three days can lose half of their vitamin C and as much as 70% of their folate.

The process of flash-freezing berries and cherries offers year-round availability of the unique health-enhancing qualities these fruits contain. Once defrosted, though, they may need to be handled differently than their fresh counterparts. Some frozen fruits tend to be softer and somewhat waterlogged by comparison. "Frozen berries and cherries work as well as fresh in cooked desserts like pies and puddings," says Polk. "And they're terrific for making the smoothies that are so popular." In a sauce, or as an accompaniment for pancakes, waffles, and desserts, these fruits need delicate handling and are often best used in small pieces.

Polk stresses that eating a variety of fruit is an important aspect of good nutrition all year round. Different kinds offer different types of health-protective substances that help combat chronic diseases like cancer. Apples, for example, are rich in one type of cancer-fighting substance (quercetin), but lack another (ellagic acid) found primarily in grapes and berries.

Strawberries Nutrition Information

2009-10-15T09:22:00.000-07:00

Nutrient	Units	1 cup, whole ------- 144 g
Proximates
Water	g	131.861
Energy	kcal	43.200
Energy	kj	181.440
Protein	g	0.878
Total lipid (fat)	g	0.533
Ash	g	0.619
Carbohydrate, by difference	g	10.109
Fiber, total dietary	g	3.312
Minerals
Calcium, Ca	mg	20.160
Iron, Fe	mg	0.547
Magnesium, Mg	mg	14.400
Phosphorus, P	mg	27.360
Potassium, K	mg	239.040
Sodium, Na	mg	1.440
Zinc, Zn	mg	0.187
Copper, Cu	mg	0.071
Manganese, Mn	mg	0.418
Selenium, Se	mcg	1.008
Vitamins
Vitamin C, total ascorbic acid	mg	81.648
Thiamin	mg	0.029
Riboflavin	mg	0.095
Niacin	mg	0.331
Pantothenic acid	mg	0.490
Vitamin B-6	mg	0.085
Folate, total	mcg	25.920
Folic acid	mcg	0.000
Folate, food	mcg	25.920
Folate, DFE	mcg_DFE	25.920
Vitamin B-12	mcg	0.000
Vitamin A, IU	IU	38.880
Retinol	mcg	0.000
Vitamin A, RAE	mcg_RAE	1.440
Vitamin E	mg_ATE	0.202

Factoids
Strawberries are produced in California from January to November in the U.S., with the peak season running from March through May.

One cup has around 50 calories and the berry is high in fiber, vitamin C, folate, potassium and antioxidants.

The strawberry is the only fruit that has seeds on the outside - there are roughly 200 seeds on each one.

It is considered a member of the rose family.

Lipids
Fatty acids, total saturated	g	0.029
4:0	g	0.000
6:0	g	0.000
8:0	g	0.000
10:0	g	0.000
12:0	g	0.000
14:0	g	0.000
16:0	g	0.020
18:0	g	0.006
Fatty acids, total monounsaturated	g	0.075
16:1 undifferentiated	g	0.001
18:1 undifferentiated	g	0.073
20:1	g	0.000
22:1 undifferentiated	g	0.000
Fatty acids, total polyunsaturated	g	0.268
18:2 undifferentiated	g	0.156
18:3 undifferentiated	g	0.112
18:4	g	0.000
20:4 undifferentiated	g	0.000
20:5 n-3	g	0.000
22:5 n-3	g	0.000
22:6 n-3	g	0.000
Cholesterol	mg	0.000
Phytosterols	mg	17.280
Amino acids
Tryptophan	g	0.010
Threonine	g	0.027
Isoleucine	g	0.020
Leucine	g	0.045
Lysine	g	0.036
Methionine	g	0.001
Cystine	g	0.007
Phenylalanine	g	0.026
Tyrosine	g	0.030
Valine	g	0.026
Arginine	g	0.037
Histidine	g	0.017
Alanine	g	0.045
Aspartic acid	g	0.199
Glutamic acid	g	0.130
Glycine	g	0.035
Proline	g	0.027
Serine	g	0.033

Fruits and Vegetables

2009-10-15T09:09:00.000-07:00

"Eat your fruits and vegetables." You've likely heard this statement since childhood. Research shows why it is good advice:

Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
Most fruits and vegetables are naturally low in fat and calories and are filling.

Need some new ideas for adding more fruits and vegetables to your daily diet?

Check out Fruits & Veggies Matter for tips, recipes, and more! You can find easy ways to add more fruits and vegetables into your daily eating patterns. Visit the fruit and vegetable of the month pages to find seasonal fruits and vegetables, preparation tips, and great recipes.

In addition, you can find many new ideas in our recipe database. The database enables you to find exciting fruit and vegetable recipes that fit your needs. Searching by meal, by ingredient, or by cooking needs is easy.

Not sure how many fruits and vegetables you should be eating each day?

Visit Fruits & Veggies Matter's fruit and vegetable calculator. Here you can calculate your fruit and vegetable recommendations based on your calorie needs for your age, sex, and activity level. This site also has helpful tips and photographs of 1/2 cup and 1 cup fruit and vegetable examples.
You can also visit MyPyramid.gov to find more information about vegetable sub-groups and tips and ideas for fitting healthy foods into an overall eating plan.

Curious as to whether fruits and vegetables can help you manage your weight?

Take a look at this How to Use Fruits and Vegetables to Help Manage your Weight brochure and learn about fruits and vegetables and their role in your weight management plan. Tips to cut calories by substituting fruits and vegetables are included with meal-by-meal examples. You will also find snack ideas that are 100 calories or less. With these helpful tips, you will soon be on your way to adding more fruits and vegetables into your healthy eating plan.

How much sugar are you REALLY eating?

2009-10-15T09:07:00.000-07:00

My clients are often surprised to find out how much sugar they’re consuming throughout the day. Sitting down and looking at the added grams, teaspoons and different names for sugar listed on ingredient labels can be shocking.

Understanding the full impact of added sugars on your body is necessary to changing and improving your body and energy. Because sugary foods often crowd-out nutritious foods, diets high in sugar contribute to osteoporosis, cancer, weight-gain, and heart disease.

The USDA advises people who eat a 2,000-calorie healthful diet to try to limit themselves to about 10 teaspoons of added sugars per day. If you’ve ever seen Super Size Me, you know the average American does not eat a healthful diet, but consumes at least 20 teaspoons of added sugars per day.

Sugar

2009-10-15T08:59:00.000-07:00

Sugar is a simple carbohydrate. There are two types of sugars - monosaccharides, which include glucose, fructose and galactose, are made of one sugar molecule, and disaccharides are made of two sugar molecules linked together. Disaccharides are formed when monosaccharides combine - for example, when glucose and fructose are combined, they form sucrose, also known as table sugar. Other disaccharides include maltose, dextrose and lactose. When many sugar molecules are linked together, they form a complex carbohydrate, also known as a starch.

Sugar provides the sweet flavor to foods to which it has been added, and it may also act as a preservative and flavor enhancer. Sugar is used in a variety of foods, including cookies, cakes, pickles, ice cream, alcohol and jams and jellies. Types of sugar include raw sugar, brown sugar, honey, molasses, maple sugar and corn syrup.

Sugar, which provides 16 calories per teaspoon, provides no vitamins and minerals, so it's a good idea to use it in moderation. Overconsumption of sugar, like other carbohydrates, has been linked to the development of cavities. However, sugar consumption has not been linked to hyperactivity in children. A high intake of sugar does not cause diabetes, but if a person is diagnosed with diabetes the amount of simple sugar eaten daily often needs to be reduced.

Artificial Sweeteners
Two types of sweetenersâ€”sugar alcohols and no-calorie sweetenersâ€”are used to replace sugars in foods. It's not necessary to use artificial sweeteners to eat less sugar because foods taste just fine made with less sugar. Still, artificially sweetened beverages, yogurt and desserts are a popular alternative to sugary treats.

No-calorie sweeteners currently used in foods include saccharin, aspartame and acesulfame-K. Saccharin is about 300 times sweeter than table sugar (sucrose). It's used in several brands of table-top sweeteners, in canned foods and in low-calorie soft drinks.

Aspartame is 160 to 220 times sweeter than table sugar. Aspartame loses flavor in foods when heated. Although aspartame contains 4 calories per gram, the amount used is minute, so aspartame generally adds less than 1 calorie to a product per serving. Products that may contain aspartame include low-calorie beverages, sugar-free gelatins, yogurt, puddings, frozen desserts and cereals, as well as table-top sweeteners. Table-top sweeteners may contain an ingredient used as a filler that provides some calories. People with the condition phenylketonuria should not consume aspartame because their bodies are unable to metabolize it.

Acesulfame-K is 200 times sweeter than sugar. This newest of artificial sweeteners is being used in dry mixes for beverages, gelatin desserts, and puddings.

Artificial sweeteners must be approved by the Food and Drug Administration (FDA) for use in foods or as a table-top sweetener before they can be used by food processors or marketed for sale. Ingredient labels list any artificial sweeteners in a product.

Using Less Sugar and Sweeteners
Here are some tips for reducing sugar in your diet to make room for more nutritious foods:

Read ingredient labels. If sugar is listed as the first, second or third ingredient, the product probably contains a large amount of sugar as a sweetener. Identify all the sugars in a product (sucrose, honey, glucose, molasses, dextrose, corn sweetener, fructose, high-fructose corn syrup, lactose, maltose, sorghum syrup, mannitol, fruit juice concentrate, sorbitol). Select items lower in added sugars when possible.

Buy fresh fruits or fruits packed in water, juice, or light syrup rather than those in heavy syrup.

Buy fewer foods that are high in sugars such as soft drinks, fruit-flavored punches and sweet desserts. Be aware that some low-fat desserts may be very high in sugar.

Add less sugar to coffee, tea, cereal or fruit. Get used to half as much, then see if you can cut back even more.

Use less sugar in the foods you prepare at home. Try new recipes or adjust your own. Start by reducing sugars gradually until you've decreased them by one third or more.

As you reduce the sugar in your baked goods, try adding spices like cinnamon, cardamom, coriander, nutmeg, ginger and mace to enhance the sweet flavor of foods. Spiced foods will taste sweeter if warmed.

Don't worry - sugar isn't your enemy. But reducing your sugar intake will help you cut calories and will allow you more room for more nutritious foods.

Fat and Calories

2009-10-15T08:54:00.000-07:00

Fat is the body’s major energy storage system. When the energy from the food you eat and drink can’t be used by your body, the body may turn it into fat for later use. Your body uses fat from foods for energy, to cushion organs and bones, and to make hormones and regulate blood pressure. Some fat is also necessary to maintain healthy skin, hair and nails, so you shouldn’t cut all fat out of your diet. But in general, most people in the United States consume too much fat – which can lead to heart disease, obesity, diabetes and many other health problems.Types of Fats
Not all fats are created equal. Saturated fats, which are generally solid at room temperature, are the least healthy and tend to increase the level of cholesterol in your blood. Foods that contain saturated fat include butter, cheese, some margarines, shortening, tropical oils such as coconut and palm oil and the fats in meat and poultry skin, so you should try to limit your consumption of those oils and foods.

Unsaturated fats reduce blood cholesterol when they replace saturated fats in the diet. There are two types of unsaturated fat - monounsaturated fat and polyunsaturated fat. Monounsaturated fats have been shown to raise the level of HDL, the 'good' cholesterol that protects against heart attacks, in the blood, so in moderation they can be part of a healthy diet. Olive and canola oils, peanut butter and nuts are particularly high in monounsaturated fats. The American Heart Association (AHA) recommends that you limit calories from monounsaturated fat to no more than 15% of your total calorie intake.

Although polyunsaturated fats come from plants and fish, but they may be more likely to form free radicals and lead to tissue damage. Good sources of polyunsaturated fats include most other vegetable oils and high-fat fish such as salmon and tuna. The AHA also recommends that saturated and polyunsaturated fats should make up less than 10 percent of your calorie intake.

Partially hydrogenated vegetable oils, such as those used in many margarines and shortenings, contain unsaturated fats called trans-fatty acids. Trans-fatty acids may raise blood cholesterol levels, although not as much as saturated fat.

Nutrition

Nutrition and preventing prostate cancer

Obesity and prostate cancer

Drugs to prevent prostate cancer

Selenium and vitamin E

Prostate cancer risk: A common-sense perspective

10-Steps to Prevent Breast Cancer

Cancer Fighting Foods/Spices

Nutrition During Pregnancy

Special Diets

Foods with The Highest And The Least Nutrition Content

What Is Orthomolecular Medicine?

Nutrition Infocenter

Benefits of Colon Cleansing

Amino Acids Supplements and Essential for a healthy living

Amino Acids - Introduction

Types of amino acids

Facts about Amino acids

Why amino acid supplements are important? - A CASE STUDY

Where we can find amino acid supplements?

Who needs it and what are some symptoms of deficiency?

How much should be taken? Are there any side effects?

AMINO ACID REFERENCE GUIDE

Natural herbs for good health

Using Herbs Safely

Recommended Herbs To Try

Minerals

Benefits of Minerals

Sources of Minerals

Minerals are classified into two categories: major and minor, on the basis of intake level.

Do I really need vitamin pills?

Do I really need vitamin pills?

How much vitamins and minerals do you really need?

Six basic Nutrients required for sustaining a healthy body

Carbohydrates

Protein

Fat

Vitamins

Minerals

Water

Food , Diet And Sleep

The Importance of Food and Nutritional Education

Drinks

Milk and dairy

Healthier choices

When you are pregnant

Babies and children

Pasteurisation

Allergy and intolerance

Meat

Cutting down on fat

Cooking meat safely

Storing meat safely

Liver and liver pâté

When you're pregnant

Pulses, nuts and seeds

What's a pulse?

Pulses and 5-a-day

Buying pulses

Cooking and storing pulses

Cooking kidney beans

Cooking soya beans

Storing cooked pulses

Nuts and seeds

Eggs

How many eggs?

Eggs and cholesterol

Keeping eggs safe

Fish and shellfish

Why is fish a healthy choice?

But don’t eat too much fish

Do you take supplements?

Oily fish, shellfish and omega 3

How much oily fish?

Why are there limits for oily fish?

Are there enough fish in the sea?

Nutrition essentials

Starchy foods

How much do I need?

Fibre