Children and Diabetes

Type 1 diabetes is the most common form of diabetes among children. With the parallel rise in childhood obesity, more and more children are at risk for or diagnosed with type 2 diabetes. Dealing with diabetes during the childhood and teenage years adds to the challenges of growing up. Most kids don't want to be different. The first guideline-help your child maintain or grow into a healthy weight to reduce the chance of type 2 diabetes. If your child is overweight, ask your doctor about testing...

What Is Heart Disease

Heart disease describes several health problems that relate to the heart and blood vessels. Heart attacks and strokes may come to your mind first. However, high blood pressure, angina (chest pain), poor circulation, and abnormal heartbeats are among the other forms of heart disease. What increases your risk for heart disease or high blood cholesterol levels Two risk factors aren't within your control age and genetic tendency. Yet many other risk factors are. Do any apply to you Risk factors you...

Paint Your Plate with Color

Garnish your salad with sliced beets. Tuck spinach leaves in your sandwich. Color offers much more than eye appeal to a wonderful meal A rainbow of fruits and vegetables creates a palette of nutrients and phytonutrients on your plate, each with a different bundle of potential benefits in a healthful diet from oxidizing free radicals that may damage healthy cells, to having anti-inflammatory qualities, to lowering LDL cholesterol. See Phy-tonutrients-a 'Crop' for...

How Do Your Fruits and Veggies Stack Up

Fruits and vegetables are among your body's best sources of many (but not all) vitamins and minerals and phytonutri-ents, including fiber. Fruits and vegetables are rich sources of carotenoids (which form vitamin A), vitamin C, folate, and potassium for examples, see the chart Produce Package in the Appendices. And even though they're filling, most are naturally low in calories and fat. That's why the Dietary Guidelines for Americans advise Consume enough That adds up to 2 cups of fruit and 2V2...

Diabetes A Growing Health Concern

Diabetes has become an epidemic, affecting about twenty-one million Americans. Yet more than six million of them perhaps you or someone in your fam-ily don't know they have it And nearly one million more each year are predicted to get it. In 2005 the U.S. Department of Health and Human Services and the American Diabetes Association estimated that about 41 million Americans ages 40 to 74 have pre-diabetes, which sharply raises the risk for developing type 2 diabetes and increases the risk of...

Cholesterol In What Foods

What foods contain cholesterol Only foods of animal origin. Egg yolks and organ meats are especially high in cholesterol. And in varying amounts, meat, poultry, seafood, dairy products, and animal fats such as butter or lard all supply cholesterol, too. Cholesterol is not found in vegetable oils, margarine, or egg whites, or in plant-based foods such as grains, fruits, vegetables, beans, and peas. As mentioned before, cholesterol and saturated fatty acids often occur together in animal-based...

The Supplement Label

A supplement label looks somewhat like a food label. Required by the Dietary Supplement Health and Education Act, the label must provide specific information you can use to make an informed decision Statement of identity. Look for the product name, perhaps ginseng. The term dietary supplement or a descriptive phrase, such as vitamin and mineral supplement, also must appear. If the product is a botanical, the plant part must be identified. Net quantity of the ingredients. That might be the...

Well Informed

Are you well informed . . . or often confused about conflicting nutrition information Can you easily find reliable nutrition information . . . or do you feel frustrated sorting through a maze of scientific news about healthy eating For that matter, how do you stay up-to-date Probably, popular media television, magazines, newspapers, and the Internet are part of your health education mix, alerting you to up-to-date food and nutrition issues, concerns, and advice. In fact, many people rely on...

Functional Nutrition Stanol and Sterol Based Ingredients

New cholesterol-lowering spreads contain unique, functional ingredients plant stanol esters or plant sterol esters. Stanols and sterols are naturally present in small amounts in vegetables and plant oils. In fact, the average person consumes about 250 milligrams of plant stanols and sterols daily from many plant-based foods, not enough to lower blood cholesterol. Naturally occurring plant stanols and sterols, however, can be modified and added to fat-containing foods. For example, butterlike...

Carbs on the Food Label

Hunting for the carbohydrate content of food Check the food label. Clues come from the ingredient list, the Nutrition Facts, and nutrient content claims. If you're curious about a food's recipe and how much added sugars and fiber it has check the ingredient list. If sugar appears as the first or second ingredient, or if several sugars are listed, the food likely has a lot of added sugars. Even if you don't see the word sugar on the ingredient list, it may have added sugars. Terms ending in -ose...

Vitamin Mineral Supplements Benefits and Risks

Do you take a vitamin and mineral supplement Maybe you need to, maybe not. Many vitamins and minerals are sold as single supplements for example, vitamins C and E, beta carotene, calcium, and iron. Some are sold in large doses, perhaps more than you need. Others are combos, sold as multivitamin mineral supplements. What's right for you Vitamin Mineral Supplements For Whom Do you consume a varied, balanced diet With some exceptions, supplements usually aren't necessary if you're healthy and zf...

Feel Better Today Stay Healthy for Tomorrow

Here's what the Dietary Guidelines advise. Tip MyPyra- Make smart choices from every food group . . . in an eating plan that emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products, that includes lean meat, poultry, fish, beans, eggs, and nuts, and that's low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. Find your balance between food and physical activity. . . by balancing the calories you take in from food with the calories...

Hot Topic Glycemic Index

Glycemic index rates carbohydrate-containing foods on how they affect the body's blood sugar (glucose) levels after eating them. A food's glycemic index (GI) is ranked against a glucose solution, set at the top level of 100. Foods with a higher glycemic index produce a greater increase in blood glucose levels than low GI foods. That said, figuring the body's response sounds simpler than it really is. So be wary of products marketed using glycemic index. Glycemic index is calculated for a...

Please Dont Eat the Daffodils

Edible flowers add a distinctive flavor (sweet lilac, spicy nasturtium, minty bee balm) and a unique splash of color to foods. But you can't eat just any flower Some are poisonous even edible flowers may be contaminated by chemicals if they weren't grown for eating. Don't eat flowers you buy from a florist or a greenhouse-or that you pick along the road. Don't use them as a garnish, either. There's a long list of flowers that aren't edible buttercup, delphinium, lily of the valley, foxglove,...

Alphabet Soup What Are DRIs

Daily nutrient recommendations expressed as RDAs or AIs based on age and gender set at levels to decrease the risk of chronic disease. Recommended Dietary Allowances (RDAs). Recommended daily levels of nutrients to meet the needs of almost all healthy individuals in a specific age and gender group used when there's scientific consensus for a firm nutrient recommendation. Adequate Intakes (AIs). Similar to RDAs, and used for nutrients that lack sufficient...

If You Take a Supplement

Before you head down your store's supplement aisle, order online, or pick up a product at your fitness center, get supplement savvy. Buy and use dietary supplements with the same consumer wisdom you use when you buy a car or make any major investment. Be aware For the same supplement in the same dosage, people may react differently. When taken without food or drinks, concentrated nutrient levels in some supplements may pose greater risks for toxicity, drug or supplement interactions, or adverse...

Planning to Eat Smart

Food, glorious food We've explored how nutrients function in human health. But it's the wide array of food, not nutrients, that entices most people to eat. The aromas, flavors, textures, and appearance of all kinds of food stimulate your appetite, satisfy your tastebuds, and give you the contented feeling that goes with a wonderful meal or a tasty snack. These wise and flavorful decisions deliver much more, of course. The choices you make about food each day, along with physical activity,...

Association Complete Food and Nutrition Guide

The American Dietetic Association is the largest group of food and nutrition professionals in the world. As the advocate of the profession, the ADA serves the public by promoting optimal nutrition, health, and well-being. Visit the ADA's Web site at http www.eatright.org. The American Dietetic Association's Web site offers nutrition information for consumers and health professionals, and the Find a Dietitian feature to locate a dietetics professional in your area. The ADA's Consumer Nutrition...

Pairing Sugars and Chocolate

A love for chocolate can be traced through the centuries. Known as a food of the gods, chocolate was highly prized in the Americas in pre-Columbian times. Native Americans from what is now Mexico served chocolate to European explorers as early as the 1500s. By itself, chocolate has a bitter taste. But sugar, transported from plantations in the American and Caribbean colonies, made chocolate tasty to the European palate. By the mid-1600s, the popularity of chocolate, sweetened with sugar, had...

Functional Nutrition Prebiotics and Probiotics What Are They

As other functional components of foods, prebiotics and probiotics may promote healthy bacteria, or microflora, in your intestines-and perhaps improve your health. Prebiotics stimulate or help activate bacteria growth probiotics are the live cultures, or bacteria, themselves. Synbiotic combines both. Prebiotics are nondigestible substances such as oligosaccharides, inulin, and polydextrose (indigestible carbohydrate) in food that promote the growth of normal, healthful bacteria that are already...

Chinese Fare

Chinese cuisine is complex and highly developed, offering significant contributions to the world's food experiences. With its focus on vegetables, rice, and noodles, Asian-style cooking also has earned its place as a nutritious option in a healthful eating pattern. Chinese cuisine reflects the different cooking styles, ingredients, and flavorings of China's many regions. Restaurants may specialize in foods from Canton, Hunan, Peking (Beijing), Shanghai, or Szechuan, for example. Cantonese-style...

Weighting for Your New Arrival

How much weight should I gain That's one of the top questions expectant mothers ask. In the last twenty-six weeks of pregnancy, your baby will grow fast, gaining about 1 ounce every day. Besides baby weight, the weight you gain supports changes in your body and helps prepare you for breast-feeding. Appropriate weight gain helps ensure a healthy outcome. In fact, your baby's birthweight depends on your weight gain during pregnancy. If you don't gain enough, your chance for delivering a...

Twenty Everyday Ways to Get Moving

Do you find it difficult to fit 30 minutes of physical activity into your life every day It may be easier than you think-even with a busy lifestyle. These everyday activities can count toward your day's total if they're done with moderate intensity-and most take only a little extra time, perhaps 10 minutes at a time. 1. Wake up 30 minutes earlier, and take a brisk walk to start your day. Need someone to get you going Schedule your walk with your spouse or a neighbor. 2. Forget the drive-through...

Have You Ever Wondered 107

if a wheat allergy is the same as gluten intolerance celiac disease or gluten-sensitive enteropathy No, they're two different conditions different physiological responses, treated in different ways. With a wheat allergy, wheat products and foods made with wheat products must be avoided. If you're allergic to wheat, you can consume wheat substitutes, including oats, rye, and barley. See Gluten Intolerance Often a Lifelong Condition in this chapter for ways to cope. ferent flavor and texture to...

Acknowledgments

At every phase in developing the American Dietetic Association Complete Food and Nutrition Guide, I've been grateful and indebted to the many professionals, colleagues, and friends in the fields of nutrition and dietetics health, family and consumer sciences food science culinary arts education public policy and communications who have shared their knowledge, experience, and expertise throughout my career, and certainly during the development of this book. I'm especially grateful to The...

Now Your Lifestyle

_ Do you get at least 30 minutes of moderate to vigorous physical activity most, if not all days, of _Are some of your physical activities weight-bearing e.g., walking, dancing, tennis, basketball _ If you drink alcoholic beverages, do you do so in moderation no more than one drink daily for Now count up all your yes answers For each checkmark, give yourself five points. What's Of course, these twenty eating and active living factors aren't the only ways to promote your good health. But the...

Ten Red Flags of Junk Science

A new health or nutrition report Before you jump to conclusions, check it out. Any combination of these signs should send up a red flag of suspicion. 1. Recommendations that promise a quick fix. 2. Dire warnings of danger from a single product or regimen. 3. Claims that sound too good to be true. 4. Simplistic conclusions drawn from a complex study. 5. Recommendations based on a single study. 6. Dramatic statements that are refuted by reputable scientific organizations. 7. Lists of good and bad...

Too Thina Problem

Being too thin can be a health risk, especially if underweight results from undereating. An eating pattern with too few calories may not supply enough nutrients to keep the body running normally. Children who undereat may not get enough nutrients or energy for growth and development either. A lack of food energy may cause fatigue, irritability, and lack of concentration. And those with a poor diet may have trouble warding off infections. For normal-weight people, a layer of body fat just...

Food Labels Food Safety and Handling Tips

For your good health, some food labels offer guidance on food safety and handling. To reduce the risk of foodborne illness, raw and partially cooked meat and poultry products must be labeled with guidelines for safe handling. See the Safe Handling Instructions label. Each of the simple graphics a refrigerator, hand washing, fry pan, and meat thermometer represents a safe handling tip. Cartons of shell eggs also have safe-handling instructions to help control Salmonella contamination SAFE...

Some Dont

Taking medications may not seem like a nutrition issue. Yet, when food and medicines are taken together, they often interact. That's not surprising, since the chemistry of the stomach and the intestine differs before and several hours after eating. Food and the substances released in your body during digestion Common Interactions between Food and Some Medications Medicine Cabinet Kitchen Cabinet Common Food and Drug Interactions Prescription Drugs and For specific information about your...

Nonfoods Effect on Breast Milk

While you breast-feed, take the same precautions you did during pregnancy. Food, beverages, or other substances what you consume may be passed to your baby. The alcohol you drink passes into breast milk, so steer away from wine or beer for relaxation. Contrary to popular belief, no scientific evidence suggests that an alcoholic drink promotes the letdown reflex. An occasional alcoholic drink probably won t affect your baby or interfere with nursing, but heavy drinking may inhibit your letdown...