| Nutrition labels have revolutionized the way | | | | This type of calculation is called the At |
| we buy food -- especially for people on | | | | water system for determining energy values. |
| special diets. Nutrition can affect more than | | | | |
| just your weight. People who practice good | | | | Vitamin C (ascorbic acid) is an antioxidant. |
| nutrition, hygiene and exercise patterns | | | | It is commonly found in fresh vegetables and |
| develop a lifetime of habits that will keep | | | | fruit (peppers, tomatoes, citrus fruits). |
| them healthy for many years. Peanuts and | | | | Severe lack of vitamin C can lead to scurvy. |
| peanut butter are whole foods that pack a lot | | | | It helps to heal wounds, prevent cell damage, |
| of nutrition into just one serving. Peanuts | | | | promote healthy gums and teeth, and |
| and peanut butter are whole foods that | | | | strengthen the immune system. It also helps |
| contain a variety of vitamins and minerals, | | | | the body absorb iron. Women and men should |
| ample protein and beneficial unsaturated | | | | consume at least 60 milligrams of vitamin C |
| fats. Since they are a plant food, they | | | | each day. Vitamin C deficiency causes a |
| naturally contain no cholesterol. Peanuts and | | | | disease called scurvy, which is uncommon in |
| peanut butter contain high quality plant | | | | the United States. Taking more than 2,000 |
| protein. Protein is estimated based upon the | | | | milligrams a day may cause a flushed face, |
| amount of bound nitrogen in the sample. Total | | | | headache, increased urination, mild diarrhea, |
| fat is estimated from the weight of all | | | | nausea and vomiting. People who smoke need |
| individual fatty acids plus the imputed | | | | to consume more vitamin C because smoking |
| weight of one unit of glycerol for each three | | | | interferes with the body's ability to use |
| fatty acids. When comparing peanuts to | | | | vitamins. Women who smoke should consume 110 |
| similar foods, peanuts have more protein than | | | | milligrams per day of vitamin C, and men who |
| any other legume or nut. This is especially | | | | smoke should consume 125 milligrams per day |
| important for children, vegetarians and | | | | of vitamin C. Phytochemicals are natural |
| people eating more meatless meals. | | | | substances in plants which may provide a wide |
| Carbohydrates in food help our bodies produce | | | | range of health benefits such as reducing the |
| serotonin -- a sleep-inducing hormone. This | | | | risk of coronary heart disease. Peanuts |
| meal plan incorporates plenty of healthy | | | | contain resveratrol which is one of the many |
| carbohydrate-rich foods like fruit, pasta, | | | | phytochemicals found in plant foods. |
| potatoes, oatmeal and brown rice. Milk | | | | |
| contains tryptophan, an amino acid that | | | | Good nutrition is more important than ever. |
| promotes sleep. This diet includes skim milk | | | | Regulations requiring nutrition panels on |
| with meals and as a before-bed snack. | | | | food labels were implemented as part of a |
| | | | campaign to get people to eat less fat. |
| Carbohydrates are easy to digest and quickly | | | | Dietary fiber has been shown to reduce the |
| absorbed. They can be found in sugar and | | | | risk of cancer, heart disease and mitigate |
| sweets, honey, fruits and fruit juices. Daily | | | | the blood sugar fluctuations of diabetes. |
| values footnote is a reference tool, giving | | | | Nutrients are divided into two groups. "Good" |
| you basic guidelines on how much of each | | | | nutrients consisted of: "vitamin, mineral, |
| nutritional item you should eat daily. Grains | | | | protein, total carbohydrate, dietary fiber, |
| based foods (pasta, bread, cereals) are very | | | | other carbohydrate, polyunsaturated or |
| versatile and highly regarded by nutrition | | | | monounsaturated fat, or potassium" and must |
| professionals because they are rich in | | | | be present in at least 80% of the label value |
| nutrients. Whole grains are high in fibre and | | | | in every unit tested. Conversely, "bad" |
| may help to lower blood cholesterol and | | | | nutrients: calories, sugars, total fat, |
| maintain bowel regularity. They contain | | | | saturated fat, cholesterol, or sodium must be |
| vitamin E and important trace materials like | | | | present in no more than 120% of the label |
| copper and zinc. For years, these foods were | | | | value but may be less than the label value by |
| considered the ugly ducklings of nutrition. | | | | a "reasonable" amount. Nutrition label |
| Thought to be fattening with little | | | | legislation is to help consumers cut fat out |
| nutritional value, they were avoided in | | | | of their diets, carbs are considered a |
| misguided attempts to control weight. Now | | | | valuable nutrient. Labels have serving sizes |
| scientific agreement among qualified | | | | as required by law and indicate the number of |
| nutrition experts points to increasing our | | | | servings contained in the package. However, |
| consumption of grains based foods and reaping | | | | selling underweight packages violates the |
| significant health benefits. Calories may be | | | | oldest consumer protection laws. Many |
| calculated using any one of several methods. | | | | manufacturers deliberately overfill their |
| The old-fashioned bomb calorimeter, one of | | | | packages to avoid the risk that their filling |
| the acceptable methods, is a poor model for | | | | equipment may not be precise or that the |
| the human body. Ideally, calories represent | | | | product might dry out or otherwise not |
| physiological energy -- the energy value | | | | measure up. As a result, packages often |
| remaining after digestive and metabolic | | | | contain more food than the nutrition label |
| losses are deducted from the gross energy. | | | | indicates. |