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