Posts Tagged ‘Nutrition’

Organic Vitamins – the Hot New Trend in Nutrition

Many of you many not know that 95% of the supplements on the market are synthetic, meaning that they are created in a lab. The remaining 5% are created using organic whole foods. Essentially food in concentrated form, a super food of sorts.

There is a subtle but crucial difference between synthetic supplements, organic vitamins and whole food supplements. Vitamins, neither organic nor synthetic, were meant to be taken in isolation.

A great example of a whole food supplement is acerola cherry powder. The acerola cherry is a rich source of Vitamin C. Basically, the cherries are dried and crushed to create a powder which is mixed into water or juice. As far as your body is concerned you are eating handful of cherries which are full of Vitamin C!

Most of us know that the orange is a great food source of Vitamin C. The reason is that every other substance in the orange works synergistically with the Vitamin C in the body for maximum absorption. A plain Vitamin C tablet usually does not contain these other ‘co-factors’ which allow your body to reap maximum benefit.

Generally, if we are eating a well rounded diet of veggies, fruits, grains, legumes, dairy, eggs, and meats and avoiding white sugar, processed products and denatured foods then we should be getting all of the vitamins we need.

The reality is that most of us are not doing this and even if we were we would probably not be getting what we need. Why not?

First of all, each person has different vitamin requirements based on their genetics, diet, lifestyle and environmental stress load. Believe it or not genetics can play a role in how much say, Vitamin A, you require. Even if you have a wonderful diet full of whole unprocessed foods…

much of the soil on our farmlands has been so depleted that what looks like spinach in 2008 probably bears little resemblance nutritionally to spinach from 1950.

The caveat to this, of course, is produce that is grown organically

In this modern era of focus on diet and nutrition…whole foods, organics and supplements have become buzz words. It is all at once easy to get hopelessly confused or to completely ignore the overload of information on the subject of vitamins both in food and in supplement form.

It can become overwhelming to over think your diet and nutrition but it is not something to be ignored. While we can live without enough of a certain vitamin for a while, in the long term a vitamin deficiency is a precursor to all sorts of health problems.

For example, Vitamin D deficiency is being linked to cancer, heart disease, susceptibility to colds and flus and a host of other problems. Most people who eat a typical American diet tend to be deficient somewhere.

Another factor that depletes our vitamin stores is stress, a.k.a. a lack of sleep, busy hectic lifestyle, lack of exercise and toxins in our homes and environment. So what about taking vitamins and supplements and even more important, why should you take an organic vitamin?

A high-quality, organic, vitamin supplement made from food can be a wonderful way to ensure that your body is getting what it needs.

Granted supplements are not a substitute for a quality diet rich in whole foods, they can be a wise addition to any diet.

A good quality organic vitamin or supplement has the power to help your body heal through an illness or simply to act as an insurance policy of sorts to prevent future illness.

A Guide to Youthful Nutrition

Nutritious, wholesome food provides the building blocks for great skin, and of course feeling well and preventing disease. I am passionate about food and leading a healthy lifestyle, I have been researching the impact of foods for many years  and while it is naive to believe that changing the way you eat is going to wipe out your existing wrinkles, it is just as naive to think you can eat what you want without any effect on your skin – you cannot eat junk and rely on a pot of face cream for healthy skin.

 Hopefully some of the information here will motivate you to make a few changes and put you on the road to beautiful skin and bundles of energy.

Feeding your skin with optimum nutrition will result in clear, radiant, glowing skin and a sparkle in your eye. Better skin is ultimately about better health and nutrition is a major weapon in the battle against ageing.  Growing older is ineveitable, looking older isn’t, we can do so much to take control over how we feel and look with food. Feeding your skin from within is essential, as our largest organ their is no doubt that the skin responds to what we eat, so solve some of your skin issues with improving your diet.

Skin cells rely on a balanced supply of nutrients to grow, strengthen and fight Free Radical damage, giving your body essential antioxidants and nutrients is an effective solution to fight ageing from the inside- we truly are what we eat. Neglecting to eat well can result in your skin ageing considerably faster and deficiencies of certain nutrients, such as vitamin A, B complex and Essential Fatty Acids can show in the skin as eczema and other skin conditions, it may even impair the skin’s ability to heal and repair itself. Skin is often the last to get it’s ration of nutrients, so it’s important to have a consistent diet with a variety of foods to give your body enough nutrients - supplements are also well worth taking, antioxidants and fatty acids in particular.

Eat Yourself Beautiful

Plenty of fresh, untreated foods are essential for the health of your entire body, the bonus is healthy, smooth, glowing skin with less skin problems like acne, ezcema and sensitivity – and definitely less wrinkles. Variety is the spice of life – and eating a varied diet is the best way to stay looking younger and prevent disease. Eat fresh wholefoods like – Oily fish, chicken, grains, fresh fruit and vegetables, oils, herbs and spices. Wholefood basically means it hasn’t undergone any processing and is as unrefined as possible, Wholefoods do not contain any added sugar, salt and fat – unlike the many food choices in the western diet today.

Foods To Avoid

Burnt, brown or fried foods – these produce Free Radicals in the body Pesticides on fruit & veg - use organic where possible or grow your own Processed Foods Sugar

The Best Way To Eat

I believe the best way to eat, to avoid premature ageing and promote good overall health – is an Anti-Inflammatory diet, rich in Antioxidants and Low Glycaemic Load (GL). First of all let’s understand Inflammation – this is a process that robs the skin of it’s youth, although inflammation is a natural healing reaction, it easily gets out of control and many researchers believe it is proving to be the basis of virtually every disease process from heart disease, cancer and dementia to skin problems including skin ageing. UV, pollution, ozone, smoking, all cause Free Radicals to be produced in the body – this triggers inflammation.

The GL Way of Eating

The GL diet has received a lot of media attention and lots of books have been written on the subject – fortunately it’s not hype, and here to stay. It has many positive medical benefits such as reducing adult-onset diabetes and heart disease. The perks of eating low GL is weight loss and a slim body and loads of energy – it is above all Anti-inflammatory. GL is a ranking system for Carbohydrate content in food portions based on their Glycaemic Index (GI) and portion size. The Glycaemic Index is a measure of the effects of carbohydrates on blood sugar levels, foods are rated to whether they are low (0-10), medium (11-19) or high (20+) GL. A high Glycaemic Load food, i.e – white bread, croissants and sugar releases sugars into the blood stream very quickly (known as a sugar spike) – this spike in insulin sets off a cascade of inflammation in the body. Low GL foods release sugar into the blood stream more steadily, resulting in a slow release of Insulin with very little inflammation. The Italian/Meditteranean diet is very low Gl and rich in Fish, fruits and vegetables with beneficial oils and herbs, it also helps that the food is delicious.

Increased blood sugar causes chemical reactions in the body which create inflammation, this leads to a damaging effect on skin cells and Collagen fibres and can result in inflexible collagen and wrinkle formation. To improve and protect our skin we need a low Glycaemic Load diet – rich in Antioxidants. One of the benefits I have found in this way of eating is a huge increase in energy levels, also by keeping blood sugar levels stable, you not only feel better but your not tempted by a high sugar treat or snack high in fat. We should aim to have something to eat every three hours to help keep blood sugar stable.

The Top Anti-Oxidant, Anti-Ageing Foods

By simply maintaining a sensible approach to the foods we eat, I admit we can’t be 100% saintly all the time, treats in moderation, but I try to eat the best I can 90 % of the time, and don’t feel bad if you have a treat occasionaly! Luckily, there is an abundant selection of readily available foods, (some call them Super Foods) that are rich in Antioxidants, here’s my pick of the best skin friendly foods ……..

Protein

The body could not grow or function without protein – it is the basic material of life. It’s the Amino Acids in Proteins that are actually the building blocks of our body, as the body can only manufacture 11 of the 20 Amino Acids that are essential for life, the remaining 9 must be supplied by our food. An ongoing lack of protein is first noticeable in the face, as the sharp definitions and contoured cheekbones start to turn soft and doughy. When the protein supply is lacking, the body is forced to feed upon itself, this causes both muscle and tissue to break down. Try to have a portion of protein with each meal –  one egg, up to 70g of free-range skinless  Chicken or turkey – white meat is high in Selenium which is essential for the proper function of some antioxidant enzymes, meat (red meat in moderation) or oily fish – Wild Alaskan Sockeye Salmon, Mackerel, goats and sheep’s cheese and yogurt, milk, Soya, and don’t forget about nuts and seeds! All of these are face firming protein.

Berries

Bright red and dark  berries are rich in antioxidants and Vitamins that help protect the skin and fight disease. Blueberries, Blackberries, Strawberries, Raspberries, Cranberries, Black & Red cherries, red grapes, Boysenberries, Bilberries. Each berry brings its own unique nutrients to the table, so aim for a mixed handful every day and experiment. Use in a trail mix, on porridge and muesli,  For more information read –  The Nutritional Super Berries.

Fruits and Vegetables

Aim to eat around five to seven portions (a portion should fit in the palm of your hand), the more brightly coloured the better! Choose from a rainbow of beautiful Vitamin and Mineral rich fruits and Vegetables – Beta-Carotene rich red and yellow bell peppers, tomatoes, beets, courgettes, carrots, sweet potato, squash, red cabbage, cantaloupe melon, nectarines, apricots, Pomegranates, Apples have tons of antioxidants mostly in the skin so ensure you don’t peel. Dark leafy greens are high in Beta-Carotene and other anti-ageing antioxidant micro-nutrients including Vitamin E and manganese, good choices are – broccoli, Kale, Chard, Spinach and some lettuces like Romaine or Watercress and peppery Rocket. Beans have many health promoting benefits and are rich in B Vitamins and Potassium, this includes dried beans and green beans. There is so much choice available, so if you don’t like one type of vegetable, you can easily find another you love. Vegetables are also a source of fibre which is essential for a healthy digestive tract.

The Good Fats

Fat free diets are definitely trouble. Fats are essential for the functioning of our whole body, including the brain. We also need fats for our body to absorb fat-soluble vitamins (A, D, E and K). However, some fats we should definitely put aside, these are a saturated fats found in full-fat dairy products and red meat, these can be pro-inflammatory in large amounts so portion size should be limited or eaten very occasionally.  Hydrogenated Trans Fats shouldn’t really be in our food, so steer clear – look at the ingredients to check as they are a genuine danger to health.

Essential Fatty Acids (EFAs) are the good guys, they are called essential as they are essential for life - our body cannot make them and must obtain them from the food we eat. EFAs are divided into two main groups – Omega 3 and Omega 6, these must be consumed in the right ratio which is 2:1 of omega 6 to omega 3 – these fatty acids are much needed not only for your internal organs but for your cell membranes, plumping the skin and moisturising from inside. Other sources of good fats are – Nuts and Seeds (Flax seeds are excellent), Avocados and Olive oil. I take Udo’s Choice balanced Omega Oil - 1 tablespoon a day, also Viridian Beauty Oil is excellent, taking a supplement ensures you don’t become deficient in EFAs.

Low GI Grains

Opt for non refined grains like Organic rough old fashioned oats, Granary bread (or Rye or Spelt), Brown rice, Wholemeal pasta, Barley, Quinoa – these are all low GI and will release their energy slowly. Avoid the Carbohydrates which cause fast and high blood glucose responses like white bread, cakes, biscuits, pies, pizza.

Juices

A cup of fresh fruit and vegetable juice everyday will boost your nutrients and have a cleansing effective on your digestive system. Try juicing carrots, beetroot, apples, ginger and any fruit and veg that may go to waste. My favourite is apple, carrot and ginger.

Nuts and Seeds

The energy in nuts and seeds amazes me – they are the life source of plants and absolutely bursting with nutrients, including protein – so good for vegetarians. They are also packed with EFAs, vitamins (skin friendly Vitamin E) and many minerals. Some of the best are Sunflower Seeds, Pumpkin Seeds, Sesame. Most nuts are good, avoid too many Cashews (quite fattening). Walnuts and Almonds have a rich source of antioxidants and protein, aim for a handful of seeds and nuts everyday.

Turmeric

This is one spice to add to your shopping list! Turmeric and Ginger are both high in an antioxidant polyphenol called “Curcumin” and are very anti-inflammatory. A very skin friendly spice that turns everything a lovely yellow colour. I roast a mixture of vegetables and add one teaspoon of Turmeric powder and Olive oil and coat the vegetables.

Conclusion

I have tried to show you some of the foods we should be eating, instead of concentrating on everything that we shouldn’t! and remember better health equals better skin, if you start introducing some of the good foods into your life you will age beautifully with heaps of energy and glowing skin.

Resources

Check the GI database for the GI of  value of individual foods – http://www.glycemicindex.com

Patrick Holford is a leader in the GL way of eating – http://www.patrickholford.com/

 Here’s some great  books for recipe ideas and planning your food – some have  a focus on skin and health.

The Low GL Diet Bible – Patrick Holford – Check out his huge range of books on the GL principle, including recipe books.

Eat Yourself Beautiful – Liz Earle (Skin Secrets also has some wonderful recipes)

The Complete Italian Cookbook – Anthonio and Priscilla Carluccio

The Perricone Prescription – Dr Nicholas Perricone – If you dislike salmon then avoid this!

Healing with Wholefoods – Paul Pitchford

Fats that Heal, Fats that Kill- Udos Erasmus

There is also a growing recipe collection in my Nutritional News section and articles on the benefits of individual foods that are particularly good for us and why, like Dark Chocolate, Red Wine and Tea.

Natural Nutrition: Regain Your Health With Proper Nutrition

Natural nutrition has two governing precepts: the body has the remarkable power to heal itself but is also unable to work against itself. Natural nutrition is not only about what they ingest in the form of food and drink it is also about taking responsibility for the quality of our decisions.

Nutrition Should Not Come From A Factory

The multitude of combinations of ingredients naturally found in fresh produce, as opposed to supplements, are essential in order to maintain peak health. pick to take in to your body only those foods that are full of natural enzymes and nutrients and your body will feel and look healthier and more energized. plenty of health conditions can be treated successfully through proper nutrition.

Consume Natural Vitamins

Stay away from foods which have unnatural additives, which have been irradiated and which are genetically modified. Processed, prepackaged, refined, manufactured, artificially flavored and/or colored, preservative-laden, chemically treated, or chemically engineered foods are highly discouraged. They do not contain the nutritional value of whole foods and they contain plenty of additives, which further depletes the technique of essential nutrients. To keep in tune with the cycles of nature you can select foods that are in season.

Nature Heals

The body requires vitamins which for the most part should come from selecting nutritious foods. Keep in mind that vitamins consumed as a supplement are missing most of the enzymes, co-enzymes, minerals, mineral activators and other substances that work with vitamins which allow them to be absorbed and fully used by the body.

Your body is for the most part a self repairing machine if it has the required nutrients and is not compromised by toxins and pollution. Unfortunately they live in a toxic environment and the mass market food supply no longer provides all the nutrients they want. The first essential step toward wellness, therefore, is to be sure you are getting the correct amounts of the proper nutrients by choosing only the freshest, least altered foods.

Natural Nutrition Is Healthy

Various health conditions have been corrected time and time again by supplying the body’s requirement for balanced nutrition. Rather than treating areas or symptoms in isolation, natural nutrition treats the whole person, restoring a state of balance, so that the body may then correct its own symptoms. High quality natural nutrition is about ‘balance’ not ‘potency’.

By consuming natural nutrition you are able to reverse plenty of conditions including:

Allergies Arthritis/Rheumatism Asthma Childrens’ behavioral problems Chronic Fatigue Syndrome IBS/Digestive complaints Headaches Infertility Skin problems, including Acne, eczema and psoriasis Weight problems

Natural nutrition is about handing us back control of our own health, enabling us to see and feel what is going on and take action accordingly. it is without a doubt the most effective form of nutrition. Consuming only natural ingredients continually keeps us aware of our current health picture.

Unnatural nutrition is six of the major causes of plenty of of our diseases, while natural nutrition is an equally powerful agent in curing these diseases and rejuvenating our health. A poor diet could be unknowingly contributing to your pain and discomfort, short temper, heartburn, fatigue, weight gain, depression, allergies, and anxiety.

Health Canada survey suggests nutrition labels confuse consumers

Health Canada survey suggests nutrition labels confuse consumers
Consumers are utterly confused by the nutrition facts table on the back of prepackaged foods meant to help shoppers make healthier food choices.

Read more on Canada.com

Today’s Nutrition for Athletes Means Steroids Out, All Natural Foods in

When I tell my no neck friends at the gym they can be stronger and build lean muscle up with a diet of all natural foods, they look at me like I just walked out of the jungle. Let’s take a look at a few of our jungle friends and find out how they got so big and strong on a diet of all natural foods. Then we’ll explain why all natural foods provide adequate, and in many cases, superior nutrition for athletes. Oh, and lastly, we’ll break the bad news to anyone who is still taking “isolated” vitamins about why those vitamins are being flushed down the toilet, along with lots of your money.

First, we have a quick multiple-choice test for you. Which of these animals is a vegetarian?

A) Gorilla

B) Elephant

C) Cow

D) All of the above

If you answered ‘D’, all of the above, you are right! These are three of the largest animals on Earth and two of them are among the strongest animals on Earth. So, as you can see, there is no need to consume pre-packaged artificially enhanced or specially processed diet foods to build muscle up. Just as gorillas and elephants do not require massive amounts of animal protein or isolated vitamins to gain strength, neither do humans. All natural nutrition for athletes is available now to gain an edge over the competition.

Fortunately, thanks to modern technology, it is easier than ever to get more of those whole food nutrients in the form of natural, low carb, high fiber foods and health drink concentrates. Because of the concentration levels of some of the more carefully manufactured health products, you can consume more nutrients in smaller amounts of food, maintaining a lower calorie intake.

The most effective nutrition for athletes is manufactured by companies that don’t just grind up plants and cram them in a capsule or beat them into a powder, but instead use only the most nutritious parts of the whole food sources for their health drink concentrates. These are not artificially enhanced vitamin water drinks or man-made protein shakes. No, these are all natural foods, high fiber shakes and health drinks produced so carefully that the live enzymes and most powerful nutrients of the plants, herbs, fruits and vegetables are still intact. The formulas are effective because the body immediately recognizes these nutrients from nature, easily absorbs them into the cells and quickly puts them to use as fuel providing the highest quality nutrition for athletes. You will not get that same level of effectiveness and safety from isolated vitamins or man-made protein drinks loaded down with bovine hormones and antibiotics.

Why won’t isolated vitamins provide quality nutrition for athletes? First, have you ever known anyone who achieved any visible or noticeable results by taking isolated vitamins? In fact, negative consequences can occur when specific vitamin dosages are too high. Vitamin E, for instance, experts have reported, can lead to organ damage when over consumed. The real problem with isolated vitamins is that the nutrients are not easily absorbed by the body. Instead, they often break down before being used as fuel. The vitamin waste is simply flushed down the toilet, along with your money.

If you want to get the highest quality nutrition for athletes and maximize the value for your dollar, try incorporating all natural food concentrates and health drinks into your diet. You will have a difficult time locating them in a typical health food store. However, thanks to the Internet, you are just a mouse click away from some of the most innovative products currently providing a higher level of nutrition for serious athletes, including 2008 Olympic contenders and sports professionals. Search for all natural health drinks and all natural low carb high fiber foods for an extra edge and to take your game to a new level of excellence.

A Revolutionary New Chewable Nutrition Tablet is Available Today

There is a new product in the nutritional area, a wholefoods chewable tablet this is revolutionary. This tablet is an antioxidant made from the most

nutrient rich resources in the world. Fruit complexes and sea vegetables have never been added to such a powerful super food antioxidant before. You

can choose to dissolve or chew this tablet in your mouth to slowly release all the benefits of this powerful antioxidant into your body.

Through a combination of sixteen ingredients from land and sea along with the best current nutritional science these chewable tablets have become the

finest antioxidants available today. Nutritionists prefer this tablet due to its unique elements like Goji which trace minerals, Vitamin C and amino acids.

Also included in the tablet are Noni, a fruit which helps human cell growth, Acai palm tree berry which builds the immune system and Mangosteen which is

a powerful antioxidant. The pill also contains vegetables that come from the sea and are grown in the finest soils and mineral rich water so it is absorbed

into your body naturally. A combination of super fruit gives this powerful supplement an extra punch which includes colorful fruits that have been nurtured

by the sun which helps to make it the perfect addition to anyone’s nutritional program.

Note what Dr. Friedman had to say about this product that he formulated and as a general advocate of nutrition that helps the body. “Pills, Powders and

Liquids leave A LOT to be desired, and I am now opening up a NEW DOOR for nutritional supplements. Sam Walton (founder of Wal-Mart) said

something that I will never forget: ‘He who opens the door first, will dominate that market.’ Wal-Mart is truly an example of market domination. Starbucks,

RedBull, Microsoft, Apple and now CHEWS-4-HEALTH are also examples of first to market products. CHEWS-4-HEALTH Inc. is not a PRODUCT

IMITATOR, we are a PRODUCT INNOVATOR!”

A day of firsts was July 4th, 2008 when Dr. Friedman launched his direct marketing company and product. This is a day when people can gain freedom

from their old supplement tablets while celebrating the day the United States declared its independence. This single, moderately priced product allows you

to save money while using the extra room in your cupboard for other things. Dr. Friedman saves you money in another way: by not paying for nutrients

packaged in bottles of water to be sent to you. For a cheaper price a chewable tablet can be packaged and this reduces your costs. These chews cost

five times less a month than if you bought all the products separately. These chews also save you time since you only have to take one supplement and

spend more time getting ready for your day which means your mornings are more peaceful and easier to organize.

Pet Nutrition Info And Poetry Center.

Pet Nutrition, Comparative Pet Food Information And Poetry.
Pet Nutrition Info And Poetry Center.

Think I need to change up Nutrition..?

Basically I’ve been lifting for about roughly 6-6.5 months now and I’m wondering a bit about my daily nutrition. It’s interesting because when I started this whole process, I weighed around 170-175 with a higher% of BF and today I weight around 168-170 with (i think) a lower% of BF. (I thought that was strange cuz from reading up on here and other articles, you can’t really bulk and lose weight at the same time.. eh)

Anyways here is what I’ve been eating day to day for a while now. Now keep in mind I’m not a big fan of calorie counting and keeping track of every gram of fat or carb that I consume every day. I just eat try to eat what is healthy (if it’s not healthy tell me) and try to keep an eyeball out for how much I should be eating, etc.

So this is what I usually eat throughout the day

2x Small bowl oatmeal
4x Smallish pieces of lean grilled chicken breast
1 or 2 cups of OJ
2 bananas
6oz small box of blueberries
2x medium bowl honey bunches of oats w/ 2% milk
some minute maid fruit punch
sometimes I have some stir fried stuff for dinner (usually has veggie oil, and salt/soysauce, other spices) such as, pork, green beans, fish, shrimp, tofu, sometimes beef)
1x PBJ sammich Wheat Bread regular PB, regular jam
The protein powder is use is Optimum Nutrition and I usually just take a scoop of that per day after workouts since I think I have enough protein anyways.
Also fish oil pill + green tea extract pill

Now I realize the least healthy foods in here is from the stir fry. I’m wondering what would be a good replacement (or should i NOT be replacing and just eliminating) food/foods for that meal because I do seem to be kind of hungry if I’m not eating that meal.

My pics are in my profile for reference (it says I can’t link since I’m new lol). I would say my progress is pretty good but I kinda want to move along a bit faster (if that’s possible). I was thinking to do this I should look at my nutrition firstly since my workouts have been pretty good. Looking to get rid of the extra fat on my stomach area. Trying to get a 6pac by summer, which is a realistic goal I think.

New – Great Dog Nutrition Package.

This Is A Complete Toolkit For Dog Owners, Providing Information And Advice On Dog Nutrition, Things Every Dog Owner Should Know, And Nutritional Dog Food Recipes. Affiliates Make A Cool 55%. Affiliate Tools Provided.
New – Great Dog Nutrition Package.

Fitness And Nutrition?

1. One positive attribute of dietary fat is that it’s a good
source of
A. water. C. vitamin C.
B. boron. D. energy.
2. Which one of the following choices is the best way to control
Type II diabetes?
A. Injecting insulin
B. Avoiding all simple sugars
C. Adopting a healthy diet and exercising
D. Avoiding salt
3. Which one of the following snacks provides all of the essential amino acids?
A. Apple wedges and carrot sticks
B. Small bowl of chili beans and rice
C. Corn on the cob
D. Pasta salad with vinaigrette dressing
4. Which one of the following choices is the best way to build muscle bulk?
A. Use amino acid powders from a health food store.
B. Eat more high-protein foods.
C. Avoid vegetarian diets.
D. Eat a healthy, balanced diet and follow a regular fitness program.
5. High triglycerides increase the risk for which one of the following conditions?
A. Type II diabetes C. Thyroid disease
B. Heart disease D. Osteoporosis
6. Saturated fats found in animal products, such as bacon and cheese, are also called
A. cholesterol. C. lipids.
B. triglycerides. D. amino acids.
7. An elevated HDL is considered a
A. risk factor for osteoporosis.
B. risk factor for arthritis.
C. less harmful form of cholesterol found in the body.
D. more harmful form of cholesterol found in the body.
8. How can a person with lactose intolerance obtain dietary calcium?
A. Take a pill that helps to digest lactose.
B. Eat green leafy vegetables, nuts, and enriched soy products.
C. Eat lots of fresh shellfish.
D. Eat lots of whole grains.
9. Which one of the following choices is most accurate about fat-soluble vitamins?
A. They can cause gastric upset, diarrhea, and kidney stones.
B. They provide no risk of vitamin toxicity.
C. They can be stored in the body.
D. They help build collagen and aid in healing.
10. The glycemic index predicts the way certain foods affect
A. blood sugar levels. C. exercise performance.
B. weight loss.
11. What are the health benefits of zinc?
A. Reduced muscle fatigue C. Control of blood pressure
B. Proper wound healing D. Lung efficiency
12. Which one of the following factors contributes to hypertension?
A. A vigorous exercise regimen C. A diet that lacks protein
B. A lack of sleep D. A high-fat diet
13. Which one of the following choices is the best option for a vegan snack?
A. Vanilla soymilk, peanut butter, and pretzels
B. Almond milk with butter cookies
C. Chocolate soymilk with angel food cake
D. Tomato juice and macaroni and cheese
14. How should daily calorie intake be divided for an adult in good health?
A. 80 percent carbohydrates, 20 percent proteins
B. 60 percent carbohydrates, 40 percent proteins
C. 60 percent carbohydrates, 30 percent fats, 10 percent proteins
D. 80 percent proteins, 10 percent carbohydrates, 10 percent fats
15. A person who is lactose intolerant would have difficulty digesting which one of the
following foods?
A. Grilled veggie burger on a sesame bun C. Turkey hot dog with mustard
B. Low-fat cheesecake with raspberries D. Three-bean salad
16. Which one of the following choices is the most nutrient-dense snack?
A. Sliced bananas, walnuts, and orange sections
B. Baked potato chips and sparkling water
C. Green salad with ranch dressing
D. Unsalted pretzels and cheddar cheese
17. To derive energy from food, you must eat foods that contain
A. vitamins and minerals. C. water.
B. carbohydrates, proteins, and fats. D. fiber.
18. Which one of the following choices is a simple sugar?
A. Glucose C. Lactase
B. Orange juice D. Chocolate
19. Which one of the following snack combinations will best satisfy a person’s daily
fluid requirements?
A. Ice cream, sherbet, and fruit
B. Bananas, whole-wheat bread, and water
C. Fresh fruit, green salad, water
D. Fruit juice, energy bars, cold cereal
20 Which one of the following choices would be an acceptable small meal for a person
who is gluten intolerant?
A. Microwave popcorn and carrot sticks
B. Peanut butter on whole-wheat toast
C. Bread sticks with low-fat dressing
D. Orange juice and graham crackers