“Let thy food be thy medicine and thy medicine be thy food.” This advice is as true today as it was more than 2,000 years ago when Hippocrates, the famous Greek physician, coined the phrase. But exactly what foods should you be eating to keep the doctor away? The answer is more complex than you might think. How each food affects you depends on how much of it you eat, when you eat it, and what you eat it with. In addition, how the food is grown, stored, and cooked can make a big difference, as can medications you’re taking. For instance, cooking spinach helps your body to absorb the antioxidants lutein and zeaxanthin, which can prevent age-related macular degeneration. But cook it too long and it loses a lot of its immunity-boosting vitamin C. To help your body absorb the iron, calcium, and other minerals in spinach, it’s best to pair spinach with other foods rich in vitamin C. But be careful to wash spinach thoroughly to reduce the likelihood of E. coli contamination. And if you’re on a blood thinner such as heparin or warfarin, don’t eat too much, as it can interfere with the medication. Despite all of these variables, the basics of good nutrition don’t have to be hard to follow. This section will first give you an overview of the substances in our foods that are actually doing all the work—the carbohydrates that give us energy, the vitamins that keep your brain and body functioning, the antioxidants that fight disease, and much more. Here we’ll give you the real deal on what types of fat are good or bad for you, whether low-carb diets really work, and which vitamins and minerals you need more of. Next we tackle the controversial subject of food safety. We cut through all the white noise about whether or not pesticides, additives, and genetically modified foods are really harmful or not, and tell you when it’s really worth spending more on organic grapes or grass-fed beef. Finally, we sum up the latest science on nutrition to give you simple guidelines on what and how much to eat for vibrant good health, along with tips on the best ways to store foods to preserve freshness and avoid contamination and the best cooking methods to retain or even boost nutrients in your favorite foods.
THE REAL DEAL ON NUTRITION
It makes intuitive sense to most of us that foods can harm you or heal you. But how? The connection is nutrition, a subject we all know something about, thanks to Mom’s admonitions to eat our veggies. But thanks to an explosion of new research over the past 20 years, it’s also a subject that’s much misunderstood.
To comprehend how good nutrition helps keep your body healthy, it’s a good idea to start with the basics: macronutrients and micronutrients. Macronutrients are carbohydrates, fat, and protein—the nutrients you need in relatively large amounts. By contrast, vitamins and minerals and other substances are deemed micronutrients, because you need them in smaller amounts. Every day, it seems, a new nutrient is touted as the key to good health—there are diets that revolve around lean protein, fiber, omega-3 fats, antioxidants, vitamin D, and much more. In reality, what you need is the right mix of nutrients. In this section, we’ll give you a quick overview of each one and what you really need.
In recent years, carbohydrates—or “carbs”—have endured close scrutiny and extensive debate as low-carb diets such as the Atkins and South Beach diets have captured the public’s attention. As a result, many people have come to believe that carbohydrates are inherently bad. But that’s not the case. In fact, carbs are our body’s primary source of energy.
All carbohydrates are made up of different types of sugars. Common sugars include fructose (found in fruits) and lactose (found in dairy foods). Our body breaks them down into glucose or blood sugar. Glucose is essential for the functioning of the brain, nervous system, muscles, and various organs.
Canadian and American nutritional authorities recommend that 45 to 65% of children’s, teens’, and adults’ total calories come from carbs, though pregnant and lactating women need more. If your diet has 1,800 calories per day, then you should eat about 200 g of carbs daily. Most of these carbs should come from whole grains, fruits, and vegetables (including beans), rather than sodas, baked snacks, ice cream, and sweets. Carbohydrates are divided into two groups: simple and complex. The typical North American diet provides an overabundance of simple carbs and heavily processed starches, and too few unprocessed complex carbs.
Simple carbohydrates, or sugars, are so-called because they are chemically made of just one or two sugars. They can generally form crystals that dissolve in water and are easily digested. Naturally occurring sugars are found in a variety of fruits, some vegetables, and honey. Processed sugars include table sugar, brown sugar, molasses, and high-fructose corn syrup.
It’s hard to overdo it with foods that contain natural sugars; you’d have to eat a lot of fruits and vegetables to equal the amount of sugar in one piece of candy or one can of soda. Processed sugars, on the other hand, we overdo without realizing it. Most of the sugar in North Americans’ diets is added during food processing at the manufacturer—even to foods we don’t think of as sweet, like barbecue sauce or bread. These added sugars account for about 16% of the calories that Americans eat.
Reducing the amount of added sugar in your diet is a quick way to reduce calories without cutting out a lot of important nutrients. The American Heart Association, for instance, recommends that most women limit themselves to 100 calories a day from added sugar, men to no more than 150—about what you’d get in a plain 1.5-oz chocolate bar or 12-oz soda.
When examining food labels for added sugar, look for the words corn sweetener, corn syrup, or corn syrup solids as well as high-fructose corn syrup. Also look for other words ending in “ose” (like sucrose, lactose, maltose, glucose, and dextrose).
SPECIAL CARB NEEDS
Certain diseases may require adjustments to carb intake:
Diabetes. Contrary to popular belief, sugar does not cause diabetes, nor do people with diabetes have to completely avoid sugar. But people with diabetes must manage the total amount and type of carbs they eat at each meal and snack. Knowing the glycemic index or glycemic load.
Heart disease. People with heart disease need to emphasize high-fiber, complex carbohydrates in their diet. Soluble fiber, found in oat bran and fruit pectin, helps lower cholesterol and plays an important role in preventing atherosclerosis.
Cancer. People with cancer are often advised to increase their carbohydrate intake and decrease fat intake, especially if they have cancers of the breast, colon, uterus, prostate, or skin. But make sure those carbs come from high-fiber and antioxidant-rich whole grains, fruits, and vegetables. A few studies suggest that refined carbs that cause blood sugar to spike may also feed cancer cells.
Complex carbohydrates are made of complex chains of sugars and can be classified as starches or fiber. Our digestive system can metabolize most starches but lacks the enzymes needed to break down most fiber. But both are important to good health; while starches provide glucose for energy, dietary fiber promotes colon function and may help prevent some types of cancer, heart attacks, and other diseases.
Old School
Fewer carbs is healthier.
New Wisdom
Choosing the healthiest carbohydrates, especially whole grains, is more important to your well-being.
Starches and fiber are naturally found in most grains and vegetables and some fruits, which also provide essential nutrients such as B vitamins, iron, and other minerals. Unprocessed whole grains are the best source. At least seven major studies show that women and men who eat more whole grains have 20 to 30% less heart disease. And in a 2010 study of more than 13,000 adults, those who ate the most servings of whole grains had lower body weight.
On the other hand, choosing refined grains such as white bread, sugary cereal, white rice, or white pasta can boost your heart attack risk by up to 30%. And refined grains are associated with insulin resistance and high blood pressure. The refining process removes fiber and many essential nutrients, making refined grains too easy to digest and thus flooding the body with too much glucose.
American and Canadian guidelines, for example, urge people to make sure that whole grains account for at least half of all grain foods. Unfortunately, less than 5% are getting the minimum recommended amount.
When shopping for whole grains, don’t be fooled by deceptive label claims such as “made with wheat flour” or “seven grain.” Or by white flour breads topped with a sprinkling of oats or colored brown with molasses. Often, they’re just the same old refined stuff. Instead, look for a fiber content of at least 3 g per serving and for the first ingredient to be a whole grain such as:
| • | Brown rice |
| • | Bran |
| • | Bulgur |
| • | Kasha |
| • | Oats |
| • | Quinoa |
| • | Rye |
| • | Whole wheat |
In addition to unprocessed grains, get plenty of legumes, beans, and raw or slightly cooked vegetables and fruits. The glycemic index and glycemic load can be helpful tools to identify the best types of carbohydrates to eat.
Fat is a dietary evil—or so you may have heard. Not only are fats a more concentrated source of calories than carbs or protein, but studies indicate that the body more readily stores fats. So a diet rich in high-fat foods makes you gain more weight. Plus, some types of fat have been implicated in a higher risk of heart attack, diabetes, and other diseases.
But the truth is that fat, in small amounts, is essential to health. Some fats, like those found in fish and olive oil, actually lower your risk of heart disease and can even help you stick to a weight loss plan.
Fats add flavor and a smooth, pleasing texture to foods. Because they take longer to digest, fats let us feel full even after the proteins and carbohydrates have left our stomach. Fats also stimulate the intestine to release cholecystokinin, a hormone that suppresses the appetite and signals us to stop eating.
Fats supply the fatty acids that are essential for numerous chemical processes, including growth and development in children, the production of sex hormones and prostaglandins, the formation and function of cell membranes, and the transport of other molecules into and out of cells.
Finally, fats are needed for the transport and absorption of the fat-soluble vitamins A, D, E, and K. A tablespoon of vegetable oil is sufficient to transport all the fat-soluble vitamins we need in a day.
American and Canadian nutritional authorities recommend that adults restrict their total fat intake to 20 to 35% of each day’s calories. If you’re getting 2,000 calories per day, that works out to 44 to 78g of fat daily, most of it ideally the unsaturated kind.
As with carbohydrates, the type of fats we eat is more important than the total amount. Fats fall into two main categories: saturated and unsaturated. Most foods naturally contain both types but are higher in one. In addition, many commercially produced foods are made with trans fats, which are rarely found in nature.
FAT FACTS
| • | All fats contain the same number of calories by weight; that is, about 250 calories per ounce, or 9 calories per gram. Volume for volume, however, the calorie count can differ substantially. For example, a cup of oil weighs more—and therefore has more calories—than a cup of whipped margarine. |
| • | In North America, daily fat intake has increased over the years to 35 to 40% of our daily calories. This is the equivalent of approximately 90 g of pure fat a day—almost exactly the amount in a stick of butter—and it’s much more than we need. |
Saturated fats generally come from animal sources, but there are some plant sources as well. Common sources of saturated fat include meat, poultry, butter, cheese, and coconut and palm oils.
Most saturated fats are solid at room temperature. A diet high in saturated fats can raise blood cholesterol levels, one of the leading risk factors for heart disease. Saturated fat has also been linked to other health problems, such as colorectal, prostate, and ovarian cancer. Experts recommend that no more than 10% of your daily calories come from saturated fat, especially animal fats. (Some researchers believe that the type of saturated fat in coconut oil increases good HDL cholesterol as well as bad LDL cholesterol, so it’s been touted as more of a good fat in recent years.)
In general, unsaturated fats are healthier than saturated fats; they either lower blood cholesterol or have no effect on it, and may also help lower blood sugar and blood pressure. Most unsaturated fats are liquid at room temperature and solid or semisolid under refrigeration. Unsaturated fats fall into two main categories: monounsaturated and polyunsaturated. Polyunsaturated fats, in turn, are divided into omega-3 and omega-6 fats. Each type affects your health in different ways.
Monounsaturated fats (sometimes called MUFAs) improve blood cholesterol levels and may benefit insulin levels, thus lowering your risk of heart disease and type 2 diabetes. Major food sources include olives, nuts, avocados, and olive, canola, and peanut oil.
QUICK TIP:
Get healthy fats
Knowing what foods have good fats can help the next time you’re at the grocery. Here are several sources of good-for-you fats:
| • | Olive and canola oils |
| • | Nuts, especially walnuts |
| • | Seeds, especially flaxseeds |
| • | Fatty fish, such as salmon |
| • | Avocados |
Omega-3 fats help steady heart rhythm, lower artery-clogging triglycerides, cool chronic inflammation in the arteries, prevent blood clotting, and produce a modest drop in blood pressure, all of which cut your risk of a heart attack or stroke. Findings from 30 large studies conducted around the world show that people who consume just 1 or 2 servings of omega-3-rich fish per week lower their risk of a fatal heart attack by an average of 36%. And mounting evidence suggests that omega-3 fatty acids help the brain with its normal day-to-day function. Omega-3 fats are found in fatty fish such as salmon, mackerel, herring, and sardines, as well as flaxseed, walnut, and canola oils and some newer products such as omega-3-rich eggs.
Omega-6 fats, on the other hand, increase inflammation if you consume too much. Omega-6 food sources include safflower, sunflower, and corn oil, and some nuts and seeds. While there are a variety of opinions on the optimal ratio of omega-3 to omega-6, experts agree that we tend to eat far more omega-6 fats than we need and too few omega-3s.
Trans fats are created when a vegetable oil undergoes hydrogenation, a process that lengthens foods’ shelf life. Trans fats are found in:
| • | Partially hydrogenated vegetable oils |
| • | Some margarines |
| • | Crackers |
| • | Cookies |
| • | Commercially fried foods |
Hydrogenation makes polyunsaturated vegetable oils act like saturated fats: They raise LDL cholesterol levels. Thus, nutritionists recommend that you consume as few trans fats as possible.
Fortunately, many people seem to have gotten this message in recent years. In the past few years, the trend has been for manufacturers and restaurants to cut back on trans fat in their foods. In a study from 2012, researchers compared blood samples from white adults taken in 2000 and 2009. Levels of trans fat in the samples fell by 58% during this time. Along with this change came a drop in LDL (“bad”) cholesterol.
Protein is the quintessential nutrient that every cell in the human body requires for growth or repair. The antibodies that protect us from disease, the enzymes needed for digestion and metabolism, and hormones like insulin are all proteins. Cholesterol travels through the bloodstream attached to lipoproteins (fat-carrying proteins). Connective tissue made from protein forms the matrix of bones. Keratin, still another type of protein, is used by the body to make hair and nails.
With so many essential functions linked to protein, you might assume that it should make up the bulk of your diet, but this is not the case. In an ideal balanced diet, only 10 to 12% of your daily calories should come from protein. Healthy adults only need 0.36 g per lb (0.8 g per kg) of body weight of protein every day, though if you exercise regularly, you may need more. Thus, a person weighing 154 lbs (70 kg) requires 56 g of protein per day—the amount in a 3-oz serving of chicken.
Proteins are made of amino acids. The human body requires 20 different amino acids to build all the proteins it needs. Of these, 11 can be made in the body, but the other nine, referred to as essential amino acids, must come from the diet. Just as the letters in the alphabet are joined to make words, so too are amino acids arranged in an almost infinite number of different ways to form the more than 50,000 different proteins in the body. DNA (deoxyribonucleic acid), the genetic material that is found in the nucleus of each body cell, provides the blueprint for how amino acids are arranged to form individual proteins.
With the exception of oils and pure sugar, all foods contain at least some protein, but its quality varies according to the amino acids it provides. Animal protein (with the exception of gelatin) provides all nine essential amino acids in the proportions required by the body and is therefore referred to as complete, or high-quality, protein. Unfortunately, though, many animal proteins also come with relatively high amounts of saturated fat.
FAT IN FOOD VS. FAT IN THE BODY
The fat consumed in foods—dietary fat—is different from the fats circulating in your blood or stored as adipose tissue, which is made up of cells specially adapted for that purpose. Even if your diet contained no fat whatsoever, your body would convert any excess protein and carbohydrate to fat and store them as such.
The average woman’s body is about 20 to 25% fat by weight; the average man’s is 15%. The greater proportion of fat in women is an evolutionary adaptation to meet the demand for extra calories needed to bear and nourish children.
Most body cells have a limited capacity for fat storage. The fat cells (adipocytes) are exceptions; they expand as more fat accumulates. An obese person’s fat cells may be 50 to 100 times larger than those of a thin person. In addition, overweight infants and children accumulate more fat cells than their thin counterparts. Once in place, fat cells will never go away, although they will shrink if fat is drawn off to be used for energy production.
In contrast, plant proteins (with the exception of soy) lack one or more of the essential amino acids. That doesn’t mean that vegetarians can’t get complete proteins, though. They simply need to make sure that they eat foods with the right combination of amino acids. For example, grains are high in the essential amino acid methionine, but they lack lysine. This essential amino acid is plentiful in dried beans and other legumes, which are deficient in methionine. By combining a grain with a legume, you can obtain the complete range of amino acids.
Interestingly, many cuisines include classic combinations that do just that. For example:
| • | Refried beans and corn tortillas of Mexico |
| • | Rice and dahl of India |
| • | Tofu, rice, and vegetable combinations in Asian cuisine |
| • | Chickpeas and bulgur wheat in Middle Eastern dishes |
If an essential amino acid is missing from the diet, the body breaks down lean tissue to get it. Most North Americans, though, eat too much protein rather than not enough.
Google “vitamins” and you’ll get 142 million results. That’s more than what you get for “Brad Pitt,” but the descriptions are just as breathless. As you navigate the maze of sites, you’ll see phrases claiming that vitamin supplements can “increase energy,” “stimulate brain function,” and “improve sex drive.”
It all helps explain why Americans shell out $7.5 billion a year on vitamins, hoping to prolong life, slow aging, and protect against a bevy of illnesses. But new research not only refutes many of these claims, it also shows that some of these vitamins may, in fact, be harmful in excess.
Vitamins got their name from their link to “vitality,” and indeed they are vital for your health. But it’s important to get them from the right place and in the right amounts. Similarly, while minerals such as calcium, iron, and zinc are essential to keep your body and brain functioning properly, many are highly toxic if consumed in large quantities.
To date, 13 vitamins essential to human health have been discovered. Vitamins are classified as fat soluble or water soluble, according to how they are absorbed and stored in the body.
The fat-soluble vitamins (vitamins A, D, E, and K) need fat in order to be absorbed into the bloodstream from the intestinal tract. Thus, people who have fat-malabsorption disorders can develop deficiency symptoms even if their diet supplies adequate amounts of a vitamin. Many people with celiac disease, for instance, which impairs the absorption of dietary fat, have low vitamin D levels. On the other hand, because the body can store fat-soluble vitamins in the liver and fatty tissue, toxic amounts may build up if a person takes high doses of these supplements.
As water-soluble vitamins, the B vitamins and vitamin C are more easily absorbed than fat-soluble vitamins. However, since the body stores water-soluble vitamins in only small amounts and excretes the rest in urine, they need to be consumed more often. (This also means that you’re not likely to overdose on water-soluble vitamins.)
VITAMIN FACTS
The B vitamins are grouped together because they all help your body convert the food you eat into energy. Each member has both a name and number.
| • | B1—Thiamine |
| • | B2—Riboflavin |
| • | B3—Niacin |
| • | B5—Pantothenic acid |
| • | B6—An umbrella term for six chemicals that work in a similar way. The most common type in supplements is pyridoxine. |
| • | B7—Biotin |
| • | B9—Folic acid |
| • | B12—This also comes in several forms, which are called cobalamins. |
Minerals, which constitute about 4 percent of our body weight, are generally classified according to the amount we require each day:
| • | Calcium, phosphorus, and magnesium are classified as macrominerals because you need and can store larger amounts. |
| • | Iron, fluoride, manganese, iodine, selenium, zinc, chloride, potassium, sodium, molybdenum, chromium, and copper are classified as trace or microminerals, because the requirements are much smaller and they are stored in extremely small amounts in the body. |
QUICK TIP:
Skip protein powders
Purified protein and amino acid powders or pills are often promoted as high-energy, muscle-bulking supplements for athletes and bodybuilders, as well as weight loss aids for dieters. Research doesn't show that most athletes benefit from high protein intake; in fact, amino acid supplements can upset normal protein synthesis, setting the stage for nutritional imbalances. A balanced diet provides all the needed protein; any excess is just excreted.
Some of these minerals—including calcium, chloride, magnesium, phosphorus, potassium, and sodium—are also classed as electrolytes, substances that are involved in generating electrical impulses to transport nerve messages. Electrolytes also maintain the proper balances of fluids and body chemicals.
All of these minerals are vital to health, and because the body is unable to make them on its own, they must be provided by food.
If you pay any attention to health news, you’ve no doubt heard about the miraculous healing powers of antioxidants, polyphenols, flavonoids, and a whole host of hard-to-pronounce chemicals. All of these substances fall under the broad category of phytochemicals—literally, chemicals in plants. While not technically nutrients, research has shown that many phytochemicals play a critical role in our health.
There are several major groups of phytochemicals:
| • | Polyphenols include the subgroup flavonoids, such as resveratrol, quercetin, hesperidin, and anthocyanidins, found in grapes, berries, broccoli, kale, and many other fruits and vegetables. Flavonoids may help prevent heart disease and cancer, lower blood pressure, and destroy some bacteria in foods. One group of flavonoids found in soy, called isoflavones, may mimic the actions of estrogen (and are therefore also sometimes called phytoestrogens) and play a role in easing menopausal symptoms and protecting against hormone-dependent cancers such as some types of breast cancer. |
| • | Carotenoids , such as beta-carotene, lycopene, lutein, and zeaxanthin—found in carrots, tomatoes, and watermelon—may also reduce the risk of some cancers and have powerful antioxidant effects. |
| • | Allyl sulfides, found in garlic and onions, help strengthen the immune system. |
Below are the Institute of Medicine’s recommendations for daily vitamin intake. The amounts may vary for pregnant and lactating women.
VITAMIN DAILY RECOMMENDATIONS
|
DAILY RECOMMENDED DIETARY ALLOWANCE (RDA) FOR ADULTS |
|||||||
|
VITAMIN |
BEST FOOD SOURCES |
ROLE IN HEALTH |
MALES 19+ |
FEMALES 19+ |
SYMPTOMS OF DEFICIENCY |
SYMPTOMS OF EXCESS |
|
|
FAT-SOLUBLE VITAMINS |
|||||||
|
Vitamin A |
Retinols: Liver; salmon and other cold-water fish; egg yolks; fortified milk and dairy products. Beta-carotene: Orange and yellow fruits and vegetables, such as carrots, squash, and cantaloupes; leafy green vegetables. |
Prevents night blindness; needed for growth and cell development; maintains healthy skin, hair, and nails, as well as gums, glands, bones, and teeth; may help prevent lung cancer. |
900 mcg |
700 mcg |
Night blindness; stunted growth in children; dry skin and eyes; increased susceptibility to infection. |
Headaches and blurred vision; fatigue; bone and joint pain; appetite loss and diarrhea; dry, cracked skin, rashes, and itchiness; hair loss. Can cause birth defects if taken in high doses before and during early pregnancy. |
|
|
Vitamin D |
Fortified milk; fortified soy and rice beverages; butter; egg yolks; fatty fish; fish-liver oils. Also made by the body when exposed to the sun. |
Necessary for calcium absorption; helps build and maintain strong bones and teeth. |
15 mcg (20 mcg after age 70) |
15 mcg (20 mcg after age 70) |
Weak bones, leading to rickets in children and osteomalacia in adults. |
Headaches, loss of appetite, diarrhea, and possible calcium deposits in heart, blood vessels, and kidneys. |
|
|
Vitamin E |
Eggs, vegetable oils, margarine, and mayonnaise; nuts and seeds; fortified cereals. |
Protects fatty acids; maintains muscles and red blood cells; important antioxidant. |
15 mg |
15 mg |
Unknown in humans. |
Excessive bleeding, especially when taken with aspirin and other anti-clotting drugs. |
|
|
Vitamin K |
Spinach, broccoli, and other green leafy vegetables; liver. |
Essential for proper blood clotting. |
120 mcg* |
90 mcg* |
Excessive bleeding; easy bruising. |
May interfere with anti clotting drugs; possible jaundice. |
|
|
WATER-SOLUBLE VITAMINS |
|||||||
|
Biotin |
Egg yolks; soybeans; whole grains; nuts, and yeast. |
Energy metabolism. |
30 mcg* |
30 mcg* |
Scaly skin; hair loss; depression; elevated blood cholesterol levels. |
Apparently none. |
|
|
Folate (folic acid, folacin) |
Liver; yeast; spinach and other leafy green vegetables; asparagus; orange juice; fortified flour; avocados; legumes. |
Needed to make DNA, RNA, and red blood cells, and to synthesize certain amino acids. Important for women to have sufficient folate before and after pregnancy to prevent birth defects. |
400 mcg |
400 mcg |
Abnormal red blood cells and impaired cell division; anemia; weight loss and intestinal upsets; deficiency may cause birth defects. |
May inhibit absorption of phenytoin, causing seizures in those with epilepsy taking this drug; large doses may inhibit zinc absorption. |
|
|
Niacin (vitamin B3, nicotinic acid, nicotinamide) |
Lean meats, poultry, and seafood; milk; eggs; legumes; fortified breads and cereals. |
Needed to metabolize energy; promotes normal growth. Large doses lower cholesterol. |
16 mg |
14 mg |
Diarrhea and mouth sores; pellagra (in extreme cases). |
Hot flashes; liver damage; elevated blood sugar and uric acid. |
|
|
Pantothenic acid (vitamin B5) |
Almost all foods. |
Aids in energy metabolism; normalizing blood sugar levels; and synthesizing antibodies, cholesterol, hemoglobin, and some hormones. |
5 mg* |
5 mg* |
Unknown in humans. |
Very high doses may cause diarrhea and edema. |
|
|
Riboflavin (vitamin B2) |
Fortified and enriched cereals and grains; lean meat and poultry; milk and other dairy products; fortified soy and rice beverages; raw mushrooms. |
Essential for energy metabolism; aids adrenal function; supports normal vision and healthy skin |
1.3 mg |
1.1 mg |
Vision problems and light sensitivity; mouth and nose sores; swallowing problems. |
Generally none, but may interfere with cancer chemotherapy. |
|
|
Thiamine (vitamin B1) |
Pork; legumes; nuts and seeds; fortified cereals; and grains. |
Energy metabolism; helps maintain normal digestion, appetite, and proper nerve function. |
1.2 mg |
1.1 mg (1.5 mg after age 50) |
Depression and mood swings; loss of appetite and nausea; muscle cramps. In extreme cases, muscle wasting and beriberi. |
Deficiency of other B vitamins. |
|
|
Vitamin B6 |
Meat, fish, and poultry; grains and cereals; bananas; green leafy vegetables, potatoes, and soybeans. |
Promotes protein metabolism; metabolism of carbohydrates and release of energy; proper nerve function; synthesis of red blood cells. |
1.3 mg (1.7 mg after age 50) |
1.3 mg (1.5 mg after age 50) |
Depression and confusion; itchy, scaling skin; smooth, red tongue; weight loss. |
Sensory nerve deterioration. |
|
|
Vitamin B12 |
All animal products. |
Needed to make red blood cells, DNA, RNA, and myelin (for nerve fibers). |
2.4 mcg |
2.4 mcg |
Pernicious anemia; nerve problems and weakness; smooth or sore tongue. |
Apparently none. |
|
|
Vitamin C |
Citrus fruits and juices; melons and berries; peppers, broccoli, potatoes; and many other fruits and vegetables. |
Strengthens blood vessel walls; promotes wound healing; and iron absorption; helps prevent atherosclerosis; supports immunity; key antioxidant. |
90 mg |
75 mg |
Loose teeth; bleeding gums; bruises; loss of appetite; dry skin; poor healing. In extreme cases, scurvy and internal hemorrhages. |
Diarrhea; kidney stones; urinary-tract irritation; iron buildup; bone loss. |
|
Below are the Institute of Medicine’s recommendations for daily mineral intake. The amounts may vary for pregnant and lactating women.
MINERAL DAILY RECOMMENDATIONS
|
DAILY RECOMMENDED DIETARY ALLOWANCE (RDA) FOR ADULTS |
||||||
|
MINERAL |
BEST FOOD SOURCES |
ROLE IN HEALTH |
MALES 19+ |
FEMALES 19+ |
DAILY TOLERABLE UPPER INTAKE LEVELS (UL) FOR ADULTS OVER 19 |
|
|
MACROMINERALS |
||||||
|
Calcium |
Milk and milk products; fortified soy and rice beverages; canned sardines and salmon (including bones); dark green vegetables; tofu. |
Builds strong bones and teeth; vital to muscle and nerve function, blood clotting, and metabolism; helps regulate blood pressure. |
1,000 mg* 19–50 years; 1,200 mg* 51+ |
1,000 mg* 19–50 years; 1,200 mg* 51+ |
2,500 mg |
|
|
Magnesium |
Leafy green vegetables; legumes and whole grain cereals and breads; meats, poultry, fish, and eggs; nuts. |
Stimulates bone growth; necessary for muscle and nerve function and metabolism; supports immunity. |
400 mg 19–30 years; 420 mg 31+ |
310 mg 19–30 years; 320 mg 31+ |
350 mg** |
|
|
Phosphorus |
Meat, poultry, fish, egg yolks; legumes; dairy products. |
Helps maintains strong bones and teeth; component of some enzymes; essential for proper metabolism. |
700 mg |
700 mg |
4,000 mg |
|
|
MICROMINERALS |
||||||
|
Chromium |
Brewer’s yeast, whole grain products; liver; cheese; chicken; mushrooms; molasses; shellfish; legumes; nuts; prunes. |
Works with insulin to metabolize glucose. |
35 mcg* 19–50 years; 30 mcg* 51+ |
25 mcg* 19–50 years; 20 mcg* 51+ |
Not established |
|
|
Copper |
Liver, meat, shellfish; legumes; nuts and seeds; prunes; whole grains. |
Promotes iron absorption; essential to red blood cells, connective tissue, nerve fibers, and skin pigment. Component of several enzymes. |
900 mcg |
900 mcg |
10,000 mcg |
|
|
Fluoride |
Fluoridated water; tea. |
Helps maintain strong bones and teeth. |
4 mg* |
3 mg* |
10 mg |
|
|
Iodine |
Iodized salt, seafood, foods grown in iodine-rich soil. |
Necessary to make thyroid hormones. |
150 mcg |
150 mcg |
1,100 mcg |
|
|
Iron |
Liver, meat, seafood; eggs; legumes; fortified cereals; dried fruits; whole grains; leafy greens; nuts and seeds. |
Needed to produce hemoglobin, which transports oxygen throughout the body. |
8 mg |
18 mg 19–50 years; 8 mg 51+ |
45 mg |
|
|
Manganese |
Tea; nuts and seeds; legumes; bran; leafy greens; whole grains; egg yolks. |
Component of many enzymes needed for metabolism; necessary for bone and tendon formation. |
2.3 mg* |
1.8 mg* |
11 mg |
|
|
Molybdenum |
Liver and other organ meats; dark green leafy vegetables; whole grain products, legumes, nuts. |
Component of enzymes needed for metabolism; instrumental in iron storage. |
45 mcg |
45 mcg |
2,000 mcg |
|
|
Selenium |
Brazil nuts and other nuts; fish, seafood; whole grain products; onions, garlic, mushrooms; brown rice; organ meats. |
Antioxidant that works to protect cell membranes from oxidative damage. |
55 mcg |
55 mcg |
400 mcg |
|
|
Zinc |
Oysters, meat, poultry; yogurt, milk, eggs; wheat germ; nuts; legumes. |
Instrumental in metabolic action of enzymes; essential for growth and reproduction; supports immune function. |
11 mg |
8 mg |
40 mg |
|
|
Chloride |
Table salt; seafood; milk, eggs, meat. |
With sodium, maintains fluid balance and normal cell functions. |
2,300 mg* 19-50 years ; 2,000 mg* 50-70 years; 1,800 mg* 71+ |
2,300 mg* 19-50 years ; 2,000 mg* 50-70 years; 1,800 mg* 71+ |
3,600 mg |
|
|
Potassium |
Avocados, bananas, citrus and dried fruits; legumes and many vegetables; whole grain products; dairy products. |
Along with sodium, helps to maintain fluid balance; promotes proper metabolism and muscle function. |
4,700 mg |
4,700 mg |
Not established |
|
|
Sodium |
Table salt; dairy products; seafood; seasonings; most processed foods. |
With potassium, regulates the body’s fluid balance; promotes proper muscle and nerve function. |
1,500 mg* 19-50 years; 1,300 mg* 50-70 years; 1,200mg* 71+ |
1,500 mg* 19-50 years; 1,300 mg* 50-70 years; 1,200mg* 71+ |
2,300 mg |
|
*These values represent daily Adequate Intake (AI).
These tables presents daily Recommended Dietary Allowances (RDAs), except where there is an asterisk. The RDAs are set to meet the known needs of practically all healthy people. The term Adequate Intake is used rather than RDA when scientific evidence is insufficient to estimate an average requirement.
**The UL for magnesium represents intake from a pharmacological agent only and does not include intake from food and water.
Source: Institute of Medicine, Food and Nutrition Board. National Academy Press, Washington, D. C.
Old School
Vitamin C can keep you from catching a cold.
New Wisdom
Research has found that vitamin C didn’t ward off colds, except among marathoners, skiers, and soldiers on sub- arctic exercises.
While phytochemicals play a wide variety of roles in the body, most research has focused on their potential as antioxidants, which are molecules that stabilize free radicals. Free radicals, unstable molecules that can damage healthy cells, are created every time a cell in our body uses oxygen to derive energy from digested food. Free radicals contain an unpaired electron, and electrons prefer to pair up. So these free radicals search for a molecule from which they can steal an electron. The molecular victim then goes in search of another electron and sets off a chain reaction that results in the creation of more free radicals. A molecule that has lost electrons in this manner is said to have been “oxidized.”
Excessive free radicals can damage DNA and other genetic material. The body’s immune system seeks out and destroys these mutated cells, in much the same way as it eliminates invading bacteria and other foreign organisms. This mechanism declines with age, however, and the body becomes more vulnerable to free-radical damage. Over time, this damage can become irreversible, leading to cancer. And it’s oxidized cholesterol that blocks arteries, leading to a heart attack or stroke.
Thus, by neutralizing free radicals, antioxidants help prevent cardiovascular disease and cancer. Researchers have identified hundreds of substances that act as antioxidants in our foods, including vitamins C and E, selenium, and carotenoids such as beta-carotene and lycopene.
ANTIOXIDANT GUIDE
|
ANTIOXIDANT |
FUNCTION |
FOOD SOURCE |
|
Vitamin C |
May lower your risk of cardiovascular disease (by strengthening blood vessel walls and preventing atherosclerosis) and certain kinds of cancer. May also help protect against cataracts and gout; promotes wound healing and iron absorption; supports immunity. |
Citrus fruits and juices; melons and berries; peppers, broccoli, potatoes; and many other fruits and vegetables. |
|
Vitamin E |
May prevent heart attacks and strokes and lower the risk of death from bladder cancer. |
Eggs, vegetable oils, margarine, and mayonnaise; nuts and seeds; fortified cereals. |
|
CAROTENOIDS |
||
|
Beta-carotene |
Helps prevent night blindness and age-related macular degeneration. May protect against certain types of cancer, especially lung cancer; maintains healthy skin, hair, nails as well as gums, glands, bones and teeth. |
Orange, yellow, and dark green fruits and vegetables, including carrots, sweet potatoes, squash, broccoli, kale, spinach; apricots, peaches, cantaloupe. |
|
Lutein, zeaxanthin |
Protects against cataracts and age-related macular degeneration. |
Collard greens, kale, spinach, turnip greens, green peas, broccoli. |
|
Lycopene |
May protect against cancer, including prostate, stomach, and lung cancer. |
Tomatoes, pink grapefruit, watermelon, pink guavas. |
|
FLAVONOIDS |
||
|
Anthocyanidins |
May protect agains t cancer and heart disease; may slow signs of aging. |
Blueberries, cherries, cranberries, blackberries, black currants, plums, red grapes. |
|
Hesperidin |
May reduce risk of heart disease and cancer. |
Citrus fruits and juices. |
|
Isoflavones |
May lower the risk of heart disease, breast cancer, and osteoporosis. |
Soy, legumes, peanuts. |
|
Quercetin |
May help lower the risk of cancer and heart disease. May help lower high blood pressure and high cholesterol. |
Onions; apples; citrus fruits; tea; red wine. |
|
Selenium |
May lower the risk of colorectal cancer, lung cancer, and prostate cancer. May help prevent coronary artery disease. |
Brazil nuts and other nuts; fish, seafood; whole grain products; onions, garlic; mushrooms; brown rice; organ meats. |
|
Coenzyme Q10 |
May help protect against heart disease. |
Organ meats; salmon, tuna; whole grains. |
Special Feature
Prebiotics & Probiotics:
Beneficial Bacteria
You are born with none, but your digestive system is quickly colonized and by the time you are two weeks old, you will have a large population of bacteria that will stay with you for your entire life. These beneficial bacteria keep your intestinal tract healthy; if they become depleted, such as when you take a course of antibiotics, potentially harmful bacteria can multiply, causing digestive and other health issues. Among the most commonly studied probiotics are Lactobacillus acidophilus, L. rhamnosus GG, and bifidobacteria.
In order to make sure you have enough helpful bacteria, you may want to eat them. These organisms are called probiotics, and you can find them in some yogurts. Probiotics are also available as a dietary supplement in pill or powder form. Like many items sold in health-food stores, commercial probiotics vary considerably in their effectiveness. When buying probiotic foods or supplements, consider the following:
The health effects are species- and strain-specific and cannot be generalized to other bacteria. For example, L. rhamnosus GG has been shown to be helpful for childhood diarrhea but not for Crohn’s disease, while other products have been shown to be helpful in Crohn’s disease. Find out which probiotics have been studied for the condition you want treated.
Look for a product with billions of bacteria in it. You need this many to effectively colonize your intestine. The bacteria should be available at time of consumption, not at time of preparation, so look on the label for the viable count at time of use. Also, look for the specific strains of bacteria in the product. If they are not listed on the label, they may not be there.
Look for live cultures of acidophilus or bifidobacteria, or both. Products that are pasteurized or have been sitting in the refrigerator for a long time will have very few active bacteria.
Store probiotic supplements in a cool, dry place, such as the refrigerator.
Scientists have also started to explore the foods we eat that help probiotics flourish in the human gut—these are known as prebiotics. Prebiotic properties are found in onions, garlic, leek, chicory, Jerusalem artichokes, legumes, and whole grains.
THE BOTTOM LINE
| • | Probiotics are bacteria that help maintain the health of your digestive tract. |
| • | Probiotics can be found in fermented foods such as yogurt. |
| • | When shopping for probiotic foods or supplements, look for live cultures and remember that health effects are species- and strain-specific. |
| • | Prebiotics are foods that feed probiotics. |
Special Feature
Dietary Supplements:
Do You Need Them?
Millions of North Americans take dietary supplements. In 2009, Americans spent more than $26 billion—yes, billion with a “b”—on supplements.
Even though supplements have become astoundingly popular, researchers have a tough time proving their benefits. The effects of supplements depend on the level of nutrients already being absorbed from the diet, as well as factors that influence nutrient absorption and metabolism.
And just because these supplements are sold over the counter doesn’t mean they’re safe or that you can’t get too much of a good thing. “Taking more than a DRI ［dietary reference intake］ of vitamins is associated with problems, such as osteoporosis, which is caused by too much vitamin A,” says Michael Roizen, MD, Cleveland Clinic’s chief wellness officer, and coauthor of the You: The Owner’s Manual series. And because drugs and nutrients share the same route of absorption and metabolism in our bodies, supplements may interact with medications. Research does support supplements for some people:
| • | Pregnant women and women of childbearing years require extra folic acid to help prevent birth defects. |
| • | Older adults, especially postmenopausal women, may want to take calcium and vitamin D. While a recent U.S. Preventive Services Task Force report indicated that there wasn’t sufficient evidence that the typical doses of calcium supplements prevents osteoporotic fractures, some studies show that vitamin D plays an important role in the absorption of calcium and in boosting bone health. |
| • | People over 50 may benefit from vitamin B12 supplements. |
| • | Young women with anemia may benefit from iron supplements. |
| • | People on very restricted diets or with many allergies may want to take a multivitamin. |
| • | Those at risk for age-related macular degeneration—an eye problem—may benefit from antioxidant and zinc supplements. |
If you fall into any of these categories, ask your doctor about appropriate doses. In general, though, it’s best to get your vitamins and minerals from food rather than pills. Supplements appear to be less effective than eating foods rich in the same nutrients; there is a good deal of evidence that antioxidant supplements in particular are usually not helpful, and may in fact be harmful. Plus, foods contain other important nutrients, such as fiber, essential fatty acids, and antioxidant phytochemicals.
THE BOTTOM LINE
| • | It’s best to get your nutrients from food, rather than supplements. |
| • | Most healthy adults don’t need supplements, as long as they eat a balanced diet. |
| • | If you think you might need a supplement, talk to your doctor first to make sure it doesn’t interact with any medications you are taking. |
THE REAL DEAL ON FOOD SAFETY
Every year, millions of people across North America are sickened by food-borne illnesses (commonly called food poisoning). These lead to thousands of hospitalizations and even deaths.
But the germs responsible for these illnesses aren’t the only concerns lurking in our food. These days, many are worried about pesticides, pollutants, and additives in our food, as well as genetic manipulation in the plants and animals that wind up on our plates. Even the chemicals used in food containers have given cause for concern.
However, a watchful eye goes a long way in protecting yourself from these possible threats. You can reduce your—and your family’s—exposure to foods that may be a worry. And you can run your kitchen so germs will have less chance to intrude into your food. Here’s what you should know before serving your next meal.
The remarkable productivity of modern agriculture depends to a large degree on a wide array of complex chemicals. These include fertilizers and pesticides applied to crops, antibiotics and hormones given to livestock, and additives included in animal feed. In North America, these chemical solutions provide an abundance of food at a very low cost.
Inevitably, though, most crops retain traces of pesticides, and animal products may contain somewhat larger amounts. Because high doses of certain pesticides have been linked to health problems in animals, it is not surprising that North Americans are concerned that residues of them in foods we eat could cause birth defects, neurological diseases, and even cancer. Environmental pollutants in the air, water, and soil—heavy metals such as mercury and toxic compounds such as PCBs (polychlorinated biphenyls) and dioxins—may also make their way into the food supply.
Just because traces of a substance are there, however, doesn’t mean they’re harmful. The risk to your health depends not only on the toxicity of a substance, but on the extent and type of exposure you receive. In both the U.S. and Canada, pesticides are among the most strictly regulated chemical products, and food surveys find that North Americans have very low overall exposure to pesticide residues. And remember that for contaminants we can’t avoid, our bodies are remarkably well equipped with preventive mechanisms to detoxify them. But the cumulative effects of the many different pesticides in our food supply may combine to do more damage than we can know from studying them individually.
THE REAL DEAL
Mercury
Mercury enters the atmosphere primarily from coal-burning electric utilities, then becomes more toxic when bacteria in lakes and oceans convert it into methylmercury, which fish and shellfish absorb into their tissues. The bigger a predatory fish—like swordfish—the more methylmercury it’s likely to harbor.
Methylmercury is particularly toxic to pregnant women, nursing mothers, and young children. Even low-level exposure can affect the developing brain and have neurological and behavioral effects. In adults, dietary methylmercury may increase the risk of heart disease.
Seafood is nutritious—a low-saturated-fat source of high-quality protein rich in heart-healthy omega-3 fatty acids—so public health experts are eager to determine the level of mercury in seafood that can be safely consumed.
Based on the current FDA standard, women of childbearing age (especially if they are already pregnant or nursing) and young children should avoid shark, swordfish, king mackerel, and tilefish, and limit themselves to 12 oz (340 g) of any other fish or seafood per week. Choose seafood sources that are lowest in mercury such as catfish, flounder, salmon, shrimp, haddock, pollock (used in frozen fish products), sardines, crab, and scallops. When choosing canned tuna, select “light” over “white” varieties.
And some populations, such as infants, who take in more food per body weight than adults, may be more susceptible. One group of pesticides called organophosphates is of particular concern because they irreversibly block an enzyme critical to nerve function. According to researchers at the University of California at Berkeley, children exposed to the highest levels of organophosphates during pregnancy had IQ scores that were an average of seven points lower than the scores of kids with the lowest pesticide exposures. So while you don’t need to spend thousands to go all-organic, it can’t hurt to take a few precautions to lower your exposure to pesticides and other chemicals, such as:
Eat a wide variety of foods. Doing so helps keep you from overeating any one type of food that may have high levels of pollutants or pesticides.
Eat plenty of fresh fruits and vegetables. They’re rich in fiber and antioxidants that may help protect the body from carcinogens. In addition, broccoli, cauliflower, cabbage, watercress, and brussels sprouts contain compounds that release isothiocyanates, which in turn stimulate the liver to produce enzymes that can detoxify carcinogens before they can cause harm. Phenolic compounds (in apples and other fruits) and bioflavonoids (high in citrus fruits) protect in similar ways.
Trim the animal fat. Whether a contaminant is harmful or not depends on how long it lingers. A substance that resists chemical or biological breakdown accumulates as it is ingested by one species after another, steadily building up as the food chain progresses from small species to the large and dominant. The highest levels of pollutants, therefore, are ingested by large animals, such as cattle. Many of these persistent pollutants are stored in an animal’s fat, which is why choosing lower-fat foods and trimming fat from meat can help to reduce the amount of pollutants you consume.
Consider buying organically grown foods. Organic foods are grown or processed without the use of any synthetic chemicals such as pesticides, herbicides, preservatives, growth hormones, and antibiotics (although some may be treated by natural pesticides, which can also be toxic).
Special Feature
Organic Foods:
Are They Worth the Cost?
Only a few decades ago, organic foods were found solely in health food stores or at farmers’ markets. Today, the organic industry’s annual growth is consistently outpacing the growth of total food sales and gaining its share of the market. More than $28 billion worth of organic products are now sold in North America each year.
Consumers are clearly willing to spend more money for organic foods, which have improved in quality and variety in recent years. But what are shoppers getting for the money?
THE MEANING OF “ORGANIC”
Organic food is produced by farmers who protect the environment for future generations by rotating crops (which promotes biological diversity), conserving and renewing the soil, and protecting sources of water. These crops are grown, handled, and processed without synthetic fertilizers, pesticides, or herbicides; artificial ingredients; or preservatives. By law, organic food is not irradiated, and if the product is labeled “100% organic,” it also doesn’t contain genetically engineered ingredients. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones.
Organic food crops can, however, be grown with pesticides—just not synthetic ones. And not all organic pesticides are harmless. Pyrethrins, for example, are natural insecticides isolated from flowers and can cause allergic reactions. Naturally occurring copper compounds can also be used in organic agriculture, even though they are potentially toxic.
ARE ORGANIC FOODS MORE NUTRITIOUS?
In 2012, the Annals of Internal Medicine published an analysis of 240 research studies that compared the health effects of conventionally grown and organic crops. There were few differences. Other research, however, indicates that organic foods appear to have consistently higher levels of antioxidants, so the debate is sure to continue. But remember, the “certified organic” label is not a nutrition claim, and just because a food is organic does not automatically mean it’s healthy. Organic meat is just as high in saturated fat as the conventionally raised kind, and organic sugar adds just as many calories as regular table sugar.
ARE ORGANIC FOODS SAFER?
While organic foods can still be contaminated with synthetic agricultural chemicals that persist in the soil or are introduced during warehousing, in one study of 94,000 food samples from more than 20 major food crops, sponsored by the nonprofit Consumers Union, organically grown foods had about one-third the residues of conventionally grown foods. But it’s unclear whether these residues are harmful to consumers.
There may be a greater benefit in shielding children from pesticide residues since their bodies are smaller and they eat a less-varied diet. Organic foods tend to be processed less, so they may be less likely to be contaminated, but they are not immune to foodborne pathogens.
ORGANIC BUYING GUIDE
Because organic food is typically more expensive, it makes sense to shop selectively. Although there is no evidence that fruits and vegetables with higher residues (as identified by nonprofit research groups such as Consumers Union and the Environmental Working Group) pose a hazard, selecting the organic versions of these foods is a logical place to start:
| • | Apples |
| • | Strawberries |
| • | Spinach |
| • | Imported grapes |
| • | Potatoes |
| • | Lettuce |
| • | Celery |
| • | Peaches |
| • | Imported nectarines |
| • | Sweet bell peppers |
| • | Domestic blueberries |
| • | Kale and collard greens |
Save money with nonorganic low-residue foods, including:
| • | Onions |
| • | Pineapples |
| • | Asparagus |
| • | Mangoes |
| • | Cabbage |
| • | Sweet potatoes |
| • | Mushrooms |
| • | Avocados |
| • | Sweet peas |
| • | Eggplants |
| • | Cantaloupes |
| • | Kiwis |
| • | Watermelons |
| • | Grapefruits |
Finally, consider organic meat. While most people worry about produce, animals actually accumulate residues from the foods they eat, which is stored in their fat. So you may want to buy organic hamburger, steak, pork chops, and lamb to avoid a more concentrated exposure.
THE BOTTOM LINE
| • | Organic foods are grown or processed without synthetic pesticides, fertilizer, or herbicides. Organic foods also do not contain artificial ingredients or preservatives. |
| • | Pesticide levels in organic foods are about one-third of conventionally grown foods. |
| • | Children may benefit the most from eating organic foods. |
| • | Food labeled “100% organic” can’t be irradiated or contain genetically engineered ingredients. |
| • | Organic food confers the same level of nutrition as conventionally grown foods. |
For centuries, people have enhanced their foods with various flavorings, preservatives, and dyes. But some ingredients on today’s food labels—with their complicated, chemistry set–like names—can seem downright alarming.
The truth is, these ingredients are in foods for a purpose. Few foods reach today’s supermarkets free of additives—substances that do not occur naturally in a food but are added for various reasons. These include preservatives to prevent spoilage; emulsifiers to prevent water and fat from separating; thickeners; vitamins and minerals (either to replace nutrients lost in processing or to increase nutritional value); sweeteners (both natural and artificial), salt; flavorings to improve taste; and dyes to make everything from candies to soft drinks more visually appealing.
In all, North American food processors can choose from thousands of additives. Although many people question the safety of these additives, their use is governed by stringent regulations. Authorities require extensive studies before an additive is allowed on the market. The appropriate use of additives allows us to enjoy history’s safest and most abundant assortment of foods.
In short, the majority of food additives are safe to eat. However, they are generally not nutritious. The most common additives are sugar, corn syrup, sodium, and trans fats, which can contribute to obesity, high blood pressure, heart disease, and many other health problems. So focus on whole, natural foods like fresh fruits and vegetables, whole grains, beans, and nuts. And when buying packaged foods, look for those with shorter ingredient and additive lists.
In addition, while additives in general are safe, some are best left on the shelves. The Center (CSPI) for Science in the Public Interest, a nonprofit organization, urges everyone to avoid these:
Acesulfame-potassium. The organization questions the research that supported the safety of this artificial sweetener.
Artificial colorings. According to the CSPI, blue no. 2, green no. 3, red no. 3, and yellow no. 6 have been linked to cancer in lab animals. Yellow no. 5 triggers allergic-like reactions in some people.
BHA (butylated hydroxyanisole). This chemical, which prevents rancidity in foods, has been linked to cancer in rodents.
Caramel coloring. Found in colas, this common coloring can be contaminated with chemicals that some experts call carcinogenic.
Potassium bromate. Found in some bread, bromate is linked to cancer in animals.
Old School
The MSG in Chinese food can trigger headaches and other reactions.
New Wisdom
People are most likely reacting to histamine, tyramine, and phenylethylamine.
Propyl gallate. Some studies suggest that this preservative might cause cancer in animals.
Saccharin. This artificial sweetener has shed some of its decades-long reputation as a carcinogen. But it still makes the CSPI’s avoid list due to lingering cancer concerns.
Sodium nitrate and sodium nitrite. Used to preserve and color meats like bacon, ham, and smoked fish, these additives can encourage the creation of cancer-causing chemicals.
Some other additives pose problems for people with certain medical conditions:
| • | Anyone with high blood pressure or any condition that mandates a low-salt diet should check the labels on processed foods for forms of sodium. |
| • | People trying to reduce sugar intake should look for lactose and other ingredients ending in “ose”; these are forms of sugar. |
| • | Those with hemochromatosis should avoid iron-enriched breads, cereals, and other products. |
| • | Sulfites used to preserve the color of dried fruits, frozen french fries, and sauerkraut can trigger an asthma attack in susceptible people. |
| • | Some people may experience headaches after eating foods preserved with nitrites, and in rare cases children with attention deficit disorder may respond adversely to certain food colorants. |
Food additives play a vital role in today’s food supply. Consumer concerns over food additives often stem from misinformation. All additives must receive federal government approval.
COMMON FOOD ADDITIVES
|
TYPE OF ADDITIVE |
FOUND IN |
FUNCTION |
|
PRESERVATIVES |
||
|
Benzoic acid |
Acidic foods. |
Protects food from spoiling. |
|
Sodium nitrite and sodium nitrate* |
Processed meats, such as sausages, hot dogs, bacon, ham, lunch meats; smoked fish. |
Protects food from spoiling; preserves color; adds flavor. |
|
Sulfites |
Dried fruits; processed potato products; wine. |
Preserves color; prevents bacterial growth. |
|
Ascorbic acid (vitamin C) |
Fruit products (juices, jams, canned fruits); cured meats; cereals. |
Preserves color and flavor; adds to vitamin content. |
|
BHA or BHT* |
Fatty foods that can turn rancid, such as baked products, cereals, potato chips, fats and oil. |
Protects food from spoiling. |
|
Tocopherols (vitamin E) |
Vegetables; cereals. |
Prevents fats and oils from becoming rancid. |
|
COLORINGS |
||
|
Blue No. 1, blue No. 2, caramel, carmine/cochineal, citrus red No. 2, green No. 3, red No. 3, red No. 40, titanium dioxide, yellow No. 5, yellow No. 6* |
Many processed foods, including soft drinks, candy, gelatin, cake frosting, gum. Also used in bologna and other processed meats. |
Makes food look more appetizing by meeting people’s food color expectations—for example, turning cherry Jell-O red. |
|
FLAVOR ENHANCERS |
||
|
Disodium guanylate |
Soups, sauces, other processed foods. |
Enhances existing flavors. |
|
Hydrolyzed vegetable protein |
Soups, sauces, other processed foods. |
Enhances existing flavors. |
|
Monosodium glutamate (MSG) |
Chinese food; soup mixes; stock cubes; canned, processed, frozen meats. |
Heightens taste perception so that foods seem to taste better. |
|
EMULSIFIERS, STABILIZERS, AND THICKENERS |
||
|
Carrageenan |
Sauces, ice cream, low-fat and artificial cream cheese, cottage cheese, condiments, jams, jellies, chocolate, puddings, cake frosting, pie filling, margarine, other processed foods. |
Improves texture and consistency of processed foods by increasing smoothness, creaminess, and volume. Hold in moisture and prevent separation of oil and water. |
*The Center for Science in the Public Interest (CSPI) recommends avoiding these additives.
For centuries, food growers have tampered with plant and animal genetics by crossbreeding in order to bring out desirable traits while suppressing less-welcome ones. The refinement of such techniques has enabled farmers to produce increasingly abundant crops.
In recent years, food biotechnology has added a new dimension, thanks to genetic modification. Scientists can add desirable hereditary traits to almost any plant. Possibilities include producing more nutritious foods—for example, corn with increased high-quality protein, or a version of the seed used in making canola oil that produces more unsaturated fatty acids.
THE REAL DEAL
BPA
A chemical called BPA has given people a reason to pay more attention to the packaging and storage containers for their foods and drinks.
BPA—short for bisphenol A—is a chemical used in making polycarbonate plastics, which are used for some water bottles. It can also find its way into canned food when it’s used to coat the inside of the cans.
According to the National Institutes of Health (NIH), in 2003 and 2004, urine testing of thousands of people age six and older found BPA in most of the samples. Although many people are understandably concerned about the thought of having food-packaging chemicals in their system, the health risk may not be significant.
The U.S. Food and Drug Administration’s stance on BPA, as of 2012, is that: “The scientific evidence at this time does not suggest that the very low levels of human exposure to BPA through the diet are unsafe.”
But if you want to limit your—and your kids’—exposure to this stuff, the NIH recommends:
| • | Look for the recycling code on plastic containers. Those marked with a 3 or 7 may be made with this chemical. |
| • | Use fewer canned foods. |
| • | Avoid microwaving polycarbonate plastic food containers. |
| • | Choose BPA-free baby bottles. |
Agricultural scientists are also trying to make plants more productive or more able to withstand adverse growing conditions, such as drought, and resist insects. This has tremendous potential for overcoming world food shortages.
The production of genetically modified (GM) foods and genetically modified organisms (GMOs) is regulated in the U.S. and Canada. Soybeans, corn, and canola are widely produced GM crops that furnish a number of ingredients used in highly processed foods.
Despite the benefits of genetic modification, some people are concerned that this type of manipulation may create adverse consequences. For example, insects might become resistant to the pesticides produced by crops that have been genetically modified to make them, or the herbicide resistance of a GM crop might be transferred to a weed.
THE REAL DEAL
Factory Farming
From a distance, the farms that satisfy much of North Americans’ craving for meat may look like the bucolic scene that the word farm evokes. But when you get up close, you’ll see that they look more like factories tasked with feeding thousands of hungry mouths—in fact, they’re nicknamed “factory farms.” Another name is CAFO, or “concentrated animal feeding operation.” In Canada, these may be called “confined feeding operations” or “intensive livestock operations.”
Efficiency and proximity are the norm at these facilities, which have been criticized as being cruel to animals and environmentally unfriendly. In addition, there is concern that the antibiotics used to keep the animals healthy in close quarters and the hormones used to help them grow quickly may be passed on to people, with unknown effects on human health.
In response, small farms that offer an alternative have been proliferating. These farms offer grass-fed beef, free-range chickens, and other organic livestock (which have been raised without antibiotics or hormones). Although it’s impossible to quantify the health benefits of these types of meat, it certainly can’t hurt. Plus, it’s better for the animals and for the environment. And some folks believe that they just plain taste better.
60 to 70% of processed foods contain at least one genetically engineered ingredient.
Genetic modification looks like it’s going to remain a factor in our food supply in the future, so savvy eaters will want to stay well-educated about the benefits and possible concerns related to these foods as research continues. In the meantime, if you’re concerned, buy foods labeled organic, which must be free from GMOs.
E. coli in spinach. Listeria in cantaloupe. Salmonella in pistachios. Outbreaks of foodborne illnesses grab media headlines because they can potentially affect anyone or any food. According to the U.S. Centers for Disease Control and Prevention, about 3,000 people die each year from food poisoning. A wide variety of bacteria, viruses, parasites, and toxins can cause different diseases, and food can be contaminated at any point from harvesting to transporting to processing to displaying for sale. While farms, food manufacturers, and restaurants are all subject to inspection by government agencies, it’s impossible to completely avoid contamination. But proper food storage and preparation can reduce your risk.
Also, irradiation (exposing foods to x-rays and other forms of ionizing radiation) kills many molds, bacteria, and insects. Irradiation can provide an extra measure of safety for those with AIDS and others with lowered immunity. Irradiated foods are not radioactive, but if you prefer to avoid them, look for the irradiation treatment symbol.
Special Feature
Fast Food:
Is It Possible to Eat Healthy on the Run?
The North American landscape is heavily dotted with fast-food and take-out restaurants—even in hospitals and schools. Some critics blame our affection for supersized portions of fast food, which is typically high in fat and calories, for the fact that more than 50 percent of adult North Americans are overweight. Though most fast-food establishments offer some lower-calorie, more healthful fare, the overwhelming majority of the foods we eat at fast-food chains—burgers, fries, hot dogs, fried chicken, and pizza—are loaded with fat, salt, and calories. Even some of the healthier sounding options, such as salads or smoothies, can contain more calories and fat than traditional choices if they contain a creamy dressing, cheese, breaded meat, or lots of sugar.
Your best bet is to avoid fast food restaurants as much as possible but if you must eat on the run, these suggestions can help you find the healthiest choices:
Hamburgers. Choose a basic hamburger, no cheese, no mayonnaise, no bacon. Order it dressed with mustard, pickle, fresh onion, tomato, and lettuce. Basic hamburgers are in the 250- to 350-calorie range, with about 10 to 20 g of fat, while deluxe, all-dressed cheeseburgers weigh in at about 500 calories (or more), with 26 g of fat (or more).
French fries. Of course we often want fries with that, but eating them comes with a nutritional price. Just one medium serving of French fries delivers between 360 and 450 calories and a hefty 17 to 22 g of fat. A large order of fries from several chains provides almost 600 calories with 27 g of fat. If you must have fries, get the smallest size. And if possible, order wide, large-cut fries. They are usually slightly lower in fat and salt than the skinny ones because in an entire order of fries, there is less surface area for the oil to cling to.
Tacos. A regular beef taco with lettuce in a hard taco shell has about 180 calories, with 10 g of fat. Stick to one taco, with only the regular toppings.
Pizza. There’s no question that pizza ranks at the top of many people’s list of favorite fast foods. Unfortunately, it is also a major source of fat. One 14-in (35 cm) commercial pizza could have about 22 to 36 g of fat or more. When eating pizza, stick to one slice. And load your pizza with vegetable toppings. They have the least calories and fat and the most nutrients. Lean meats like chicken and ham are better choices than fatty sausages and pepperoni. While you’re at it, ask for more sauce and less cheese.
THE BOTTOM LINE
| • | Supposedly healthy fast-food options such as salads may be loaded with calories because of dressings and toppings. |
| • | Additions such as mayonnaise and cheese dramatically increase the amount of fat and calories in fast-food sandwiches. |
| • | Stick to the smallest size of fries. |
| • | Limit yourself to one taco or slice of pizza; there’s plenty of calories in each. |
THE REAL DEAL ON EATING TO HEAL
If your head is spinning from all of these facts and figures, take a deep breath and relax. While there is new nutrition research being published every day, the majority of it only serves to prove that Mom was right: Eat your fruits and veggies (and whole grains, too), stay away from junk food, and don’t eat too much. For most of us, following those simple rules will go a long way toward ensuring that you get enough calories and the right balance of nutrients to keep your body working properly while avoiding ingredients like sugar, sodium, and trans fats that harm your body.
If you read through several of the entries in Part 3 of this book, which outlines what’s best to eat for different health conditions, you’ll notice a theme. Most of them call for a diet rich in fruits and vegetables, whole grains, lean protein (with an emphasis on plant proteins and seafood), and some dairy. That’s because these are the foods highest in the vitamins, minerals, antioxidants, and other phytochemicals that are proving to be instrumental in healing and preventing disease. So while there are definitely some nutrients that have a specific effect on certain ailments, and there are specific foods rich in those nutrients—which we’ve chosen to highlight in each entry—overall, your best bet for health lies in a varied diet of whole foods, minimally processed and simply prepared.
Both the new U.S. Dietary Guidelines (depicted as a plate divided into four sections for fruits, vegetables, grains, and protein, with dairy on the side) and Canada’s Food Guide (laid out in a rainbow scheme) call for this breakdown of macronutrients:
| • | Carbohydrates (45 to 65%), primarily from whole grain sources |
| • | Fat (20 to 35%), primarily monounsaturated and polyunsaturated omega-3s |
| • | Protein (10 to 12%), primarily from lean sources |
The Institute of Medicine, a nonprofit organization, has established nutrition recommendations that have been adopted by both the U.S. and Canadian governments. These guidelines list a “recommended dietary allowance” (RDA), the average amount in the daily diet that will meet the nutrient needs of almost every healthy person of a particular age and gender. If experts don’t have enough data available to establish an RDA, they will list an “adequate intake” (AI), an amount likely to meet the needs of most people of that age and gender. Because too much of any one nutrient is also a problem, the “tolerable upper intake level” (UL) is also noted; this is the highest level that a person can get on an ongoing day-to-day basis that is likely to pose no risk of harmful side effects in most people. You’ll find charts with their recommendations for vitamin and mineral intake. Guidelines have not been established for antioxidants and other phytochemicals.
The RDAs are used to calculate the “recommended daily value” (RDV) or “percent daily value” (% DV) printed on food labels in the U.S. and Canada. These are usually based on a 2,000-calorie diet. While each person’s calorie needs are different, depending on height and activity level, 2,000 calories is widely accepted as a reasonable goal for most men of average height (women should probably aim a little bit lower).
In order to get all of these nutrients without going overboard on calories, the key is to choose nutrient-dense foods (those with a high proportion of nutrients to calories) and keep your portions reasonable. Remember, even when we list a particular food as being healing for a condition, that doesn’t mean you should eat as much as you can of that food. Just like any medicine, the right “dose” is important. In our supersized world, the portions that we serve ourselves at home or see on our plates in restaurants are often much larger—sometimes as much as four or five times larger—than the recommended serving sizes that are best for our health and fitness. Here are some handy comparisons to envision:
| • | Sliced cheese and meat: About 2 to 3 oz is the equivalent of a stack of three CDs. |
| • | Beans and hot cereal: About ½ cup equals two golf balls. |
| • | Meat, chicken, and salmon: 3 to 4 oz equals a deck of cards. |
| • | Rice, pasta, and cereal: About 1 cup equals a baseball. |
| • | Rolls, potatoes, and starches: About ⅔ cup equals a tennis ball. |
| • | Cheese: One ounce equals four dice. |
| • | Medium baked potato: Roughly equal to a personal-size bar of soap. |
| • | Peanut butter: Two tablespoons is the size of a ping-pong ball. |
| • | Salad dressing: Two tablespoons equals a shot glass. |
| • | Juice: Six ounces equals the size of a small yogurt container. |
QUICK TIP:
Downsize portions
To fool your eye into thinking you’re getting more food, use a salad plate instead of a dinner plate for your entrée and a small cereal bowl instead of a giant pasta bowl for your pasta.
During the past few decades, we’ve made amazing strides in understanding the impact of food on our lives. Now, more than ever, we have come to realize that foods can both harm and heal us.
Any healthy diet plan needs to center on foods you can keep eating for a lifetime—and it helps if those foods will also help protect you from disease. Here are some tips for eating healthier naturally and permanently.
Eat breakfast, and don’t skip meals. Eat more often to avoid a completely empty stomach, which can make you overeat at your next meal. Instead of skipping meals, plan to eat four to six small meals or snacks, spaced 3 to 5 hours apart.
QUICK TIP:
Keep eggs in the carton
Eggs are porous and will absorb refrigerator odors. Store them in their carton, not in the refrigerator door compartment.
Pick carbs carefully. Despite what the popular media might have you believe, you don’t need to avoid all carbohydrates. But you should shy away from simple carbohydrates, such as sugar, white bread, white pasta, and white rice. These foods are quickly turned into glucose by the body, and the influx of glucose causes a rapid rise in the hormone insulin, whose job is to escort glucose out of the bloodstream and into cells. A surge of insulin is followed by a glucose “crash,” which leaves you hungry in no time. Instead of simple or refined carbs, focus your attention on complex carbohydrates, found in whole grain foods as well as vegetables and fruits. These are more likely to be low-glycemic, which helps prevent or manage diabetes.
Choose bulky foods. Foods that contain plenty of fiber, water, or air are “bulky” or “high-volume” and will help you stay fuller longer. These include high-fiber fruits and vegetables as well as beans. Instead of eating a handful of raisins, choose water-dense grapes. If you’re making chili, add more beans to bulk it up without adding a lot of calories. Other low-cal, high-volume foods to favor are broth-based soups. Studies show that people who start a meal with soup eat less at that meal and later in the day. Just be sure to avoid cream soups, which are high in calories.
Cut the fat (in some cases). Sometimes, cutting fat from your diet makes sense, because fat is the most concentrated source of calories. Replace some of the red meat you eat with fish or poultry. Remove the skin from poultry before you cook it, and banish the frying pan in favor of steaming, grilling, baking, or microwaving. Choose lean cuts of meat and trim off visible fat. And stay away from sausages, bacon, and cold cuts.
But don’t strive for a fat-free life. Don’t attempt to cut all the fat out of your diet. Research has shown that people are better able to maintain their weight loss when their diets allow at least some foods that contain healthy fats—for example, nuts, avacados, and olive oil.
Drink plenty of fluids—especially water. Drink water and lots of it. Seltzer and mineral water are good choices. Fluids quench your thirst and reduce your appetite as well. Fruit juice is healthy, but adds calories without fiber. Coffee or tea is fine. Allow yourself to have an occasional glass of wine or beer if you wish, but be aware that they add more than 100 calories per glass.
Eat more calcium-rich foods. Some researchers suggest that calcium may stimulate fat loss by suppressing hormones that cause fat to be stored rather than burned. Adding calcium-rich foods such as milk, yogurt, or other dairy products to a low-calorie diet may make it easier for your body to mobilize fat stores and burn fat.
Avoid depriving yourself. Let yourself have small portions of your favorite high-calorie foods once in a while so you don’t get frustrated and end up bingeing. And keep in mind that fasting can be bad for your health. Also, weight loss gained by fasting is rarely sustained once you resume eating.
The techniques used to clean, store, and prepare food not only affect its taste, texture, and nutritional value, but are also instrumental in preventing spoilage and foodborne illness. By using the proper methods to prepare and store foods, you can keep them wholesome and nutritious; preserve their appetizing appearance, taste, and texture; and use them economically, helping keep your food expenses low.
Protecting yourself starts when you buy your food. Refrigerate or freeze all perishables within 2 hours of purchase. If the weather is hot, reduce that time to 1 hour and use a cooler for high-risk foods, which include meat, fish, shellfish, poultry, eggs, dairy products, mayonnaise mixtures, and moist foods such as poultry stuffing.
Even if you selected the freshest foods and stored them properly, it’s possible to spread food poisoning because of how you prepare them. Before you begin and anytime you’ve handled raw meat, poultry, or fish, you should wash your hands in warm water with soap for at least 20 seconds. Remove rings and make sure your fingernails are clean.
1 to 3 days after eating contaminated food is when symptoms typically occur.
Use hot, soapy water to thoroughly wash food preparation surfaces, such as chopping boards and countertops.
Wash plates and utensils used for raw meat or poultry before using them for cooked meat or other food. Also, wash your dishcloth or sponge with hot water and soap after every use. Never allow cooked food to touch an unwashed surface where traces of raw food remain. This will avoid the possibility of cross-contamination and the spread of bacteria. In addition:
| • | Wash poultry and fish under running water and pat it dry with paper towels before preparation. |
| • | Wash all fruits and vegetables—including melons and citrus fruits—with a produce brush and water before eating, peeling, slicing, or cooking. |
| • | Don’t use soap or produce washes. Clean running water is best. |
| • | Do not soak vegetables at any stage during preparation because some of vitamins are soluble in water. |
| • | For root vegetables such as onions, peel away the outer skin. But if you plan on cooking vegetables, such as potatoes, with their skin on, then wash them like any other fruit or vegetable. |
| • | Bruised or lightly damaged produce is safe to eat if you cut off all damaged flesh, where bacteria can grow. |
| • | Do not, however, eat rotten or moldy fruits and vegetables. They’re home to potentially harmful bacteria and should be composted or thrown away. |
QUICK TIP:
Leave the skins
You retain more of the nutrients if you leave skins on, especially for vegetables such as carrots and potatoes, when cooking. Vitamins and minerals are often concentrated in and near the skin. However, it’s important to clean vegetables very thoroughly when the skins are left on.
Follow these guidelines to store food to preserve nutrients, avoid contamination, and make them last longer.
FOOD STORAGE GUIDE
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Upon your kitchen counter sits a cornucopia of nutritious food: Lean cuts of meat, fresh vegetables (perhaps plucked from your own garden), juicy fruits, and rich, nutty whole grains.
But the benefits of all this wholesomeness can still dwindle before it gets to your plate. Some methods of cooking can slather foods with saturated fat or blast important nutrients right out of them. Eating a diet rich in foods that heal requires learning to cook in the healthiest ways possible. Forget frying, and give some of these methods a try for your next meal:
Boiling or steaming: Both of these methods cook vegetables, meats, and fish quickly without adding any extra fat. Skip the salt and don’t overcook them. You can use herbs and spices to add flavor instead. Cook vegetables whole or in large pieces in a minimum amount of water to prevent water-soluble vitamins from leaching into the water and being poured down the drain.
Stir-frying: Because cooking is so quick, the flavors, colors, and nutrients of meat, poultry, and vegetables are retained, and the method uses little oil. Use an oil that can withstand a high cooking temperature, such as corn, or canola oil. Chop all ingredients ahead of time into similar-size pieces, and marinate meat and poultry first to help tenderize and add flavor without too much salt.
Baking and roasting: Meats, poultry, fish, and vegetables can all be baked and roasted with minimal added fat, though you may want to baste them with some liquid to prevent drying out. You can also make low-sugar low-fat versions of your favorite cakes, cookies, and pies, by replacing some of the butter or oil with applesauce or other pureed fruits; reducing sugar and adding cinnamon or other spices for extra flavor; and substituting high-calorie ingredients such as cream cheese with lower-calorie ingredients such as nonfat ricotta cheese.
Microwaving: Although foodies may frown upon it and some people are still nervous about radiation, the microwave is a great alternative to the oven if you’re in a hurry. Be sure to use microwave-safe dishes and keep food covered.
Grilling: Particularly popular during the summer, grilling gives flavor to quick-cooking meat, vegetables, and fruit without adding oil. Pre-grill preparation requires little more than a light brushing with oil to prevent food from sticking to the grill, followed by a dusting of herbs.
Special Feature
Dietary Restrictions:
Should You Go Vegetarian, Vegan, Dairy-Free, or Gluten-Free?
As the old saying goes, there’s no such thing as a free lunch. But many people do choose to make their lunches—and breakfasts and dinners—free of certain foods or ingredients. Some people choose to avoid certain foods for ethical, moral, or general health reasons, such as vegetarians and vegans. Others steer clear of ingredients that aggravate a medical condition such as celiac disease, gluten sensitivity, or lactose intolerance. If you eliminate whole categories of foods from your life, you may need to be extra-vigilant about ensuring that you get all the nutrients you need.
VEGETARIAN AND VEGAN
Technically, a vegetarian is defined as a person who does not eat meat, fish, or fowl or products that contain them. However, in reality, the eating patterns of vegetarians can vary considerably. Vegans consume no meat, poultry, fish, dairy, or eggs, and may also exclude honey. Lacto-ovo-vegetarians include milk and products made from milk, as well as eggs, but avoid meat, fish, and poultry in their diets. Lacto-vegetarians consume milk and products made from milk. And some self-described vegetarians may even include occasional fish, chicken, and meat.
Plant-based diets have been associated with lower rates of obesity, heart disease, high blood pressure, type 2 diabetes, and cancer. Along with the health benefits, though, are some concerns. Vegetarians, especially vegans, need to make up for the lack of animal sources of several important nutrients. Here are dietary considerations for vegans:
Protein. Vegans can meet their protein needs by combining complementary plant protein sources to make complete proteins.
Calories. Because plant-based diets are high in fiber and lower in calorie-dense foods, care needs to be taken to make sure there is adequate energy in the diet, especially for children. Foods with higher caloric density, such as nuts and dried fruits, should be included often in meals and snacks.
Vitamin B12. Because plant foods don’t contain B12, vegans need to include a reliable source in their diet daily, such as nutritionally enriched yeast, or a B12 supplement.
Vitamin D. Your two best sources of vitamin D are sun exposure and foods fortified with vitamin D, such as cow’s milk and fortified soy and rice beverages. If you don’t get enough sun exposure and fortified foods, then vitamin D supplements are recommended.
Minerals. Iron, calcium, zinc, and some other minerals are not as readily available from plant sources, so vegans need to develop strategies to make sure they’re getting adequate amounts—such as eating iron-enriched cereals, including sources of vitamin C at meals to help absorption of iron from plant foods, and eating dark green vegetables, tofu, legumes, almonds, and sesame seeds to ensure adequate calcium intake.
DAIRY-FREE
Your body requires an enzyme—lactase—to break down a sugar in dairy foods called lactose. Some people don’t make enough lactase in their digestive system to handle a lot of dairy. A cup of milk or bowl of ice cream may cause belly pain and bloating, gas, and diarrhea. Here’s how to approach dairy differently without running short of important nutrients, especially calcium and vitamin D.
Seek specialty brands. Buy brands of milk that are low in lactose or even lactose free.
Add supplements. Take a lactase supplement before you consume milk or other dairy foods.
Experiment. You may be able to comfortably handle small amounts of dairy food at a time, especially if you have them with other foods. And some types of foods—like hard cheese and yogurt—may be easier to digest than others.
Boost calcium intake. Eat other foods containing calcium, such as salmon and sardines with the bones, dark green leafy vegetables, and fortified soymilk. You can get vitamin D by exposing your skin to sunlight for brief periods or by taking a supplement.
GLUTEN-FREE
Gluten is a protein found in wheat, barley, and rye (and sometimes oats) and ingredients made from these grains. For those who react to it, here are a few suggestions:
Consult with a doc and dietician. If you suspect you have a gluten sensitivity, talk to your doctor about getting diagnosed. Work with a dietitian to create a well-rounded diet.
Read labels more carefully. “Gluten-free” on a label means just that—it contains no gluten. But these words on a label indicate gluten: wheat, barley, rye, oats (some contain gluten from processing, so look for gluten-free oats), and malt (unless it’s from a gluten-free source).
Add more grains. Grains are an important part of a healthy diet. Be sure to eat enough grains that are gluten free. Options include brown rice, wild rice, whole corn, amaranth, buckwheat, quinoa, and millet.
THE BOTTOM LINE
| • | If you are vegetarian or vegan, make sure you get enough protein, vitamin B12, vitamin D, and minerals such as iron, calcium, and zinc. |
| • | If you are dairy free, look for other sources of calcium and vitamin D, such as dark green leafy vegetables and soy. |
| • | If you are gluten free, look for gluten-free grains such as brown rice, whole corn, buckwheat, and quinoa. |
VEGAN KIDS
Children have high nutrient requirements, but they have small stomachs, so careful planning is needed to make sure a vegan diet can support a growing child’s needs. The daily diet should include three meals plus plenty of appealing snacks like trail mix, muffins, and whole grain cookies; sources of fat, such as nuts, seeds, and avocados; and plenty of protein-rich foods like tofu, nut butters, and soy cheese.