Food and Nutrient Digestion

Absorption and Transport of Nutrients Why Is Digestion Important? How Is Food Digested? Production of Digestive Juices How Is the Digestive Process Controlled?

Absorption and Transport of Nutrients

Digested molecules of food, water and minerals from the diet, are absorbed from the cavity of the upper small intestine. The absorbed materials cross the mucosa into the blood, and are carried off in the bloodstream to other parts of the body for storage or further chemical change. This process varies with different types of nutrients. Carbohydrates: An average American adult eats about half a pound of carbohydrate each day. Some of our most common foods contain mostly carbohydrates. Examples are bread, potatoes, pastries, candy, rice, spaghetti, fruits, and vegetables. Many of these foods contain both starch, which can be digested, and fiber, which the body cannot digest. The digestible carbohydrates are broken into simpler molecules by enzymes in the saliva, in juice produced by the pancreas, and in the lining of the small intestine. Starch is digested in two steps: First, an enzyme in the saliva and pancreatic juice breaks the starch into molecules called maltose; then an enzyme in the lining of the small intestine (maltase) splits the maltose into glucose molecules that can be absorbed into the blood. Glucose is carried through the bloodstream to the liver, where it is stored or used to provide energy for the work of the body. Table sugar is another carbohydrate that must be digested to be useful. An enzyme in the lining of the small intestine digests table sugar into glucose and fructose, each of which can be absorbed from the intestinal cavity into the blood. Milk contains yet another type of sugar, lactose, which is changed into absorbable molecules by an enzyme called lactase, also found in the intestinal lining. Protein: Foods such as meat, eggs, and beans consist of large molecules of protein that must be digested by enzymes before they can be used to build and repair body tissues. An enzyme in the juice of the stomach starts the digestion of swallowed protein. Further digestion of the protein is completed in the small intestine. Here, several enzymes from the pancreatic juice and the lining of the intestine carry out the breakdown of huge protein molecules into small molecules called amino acids. These small molecules can be absorbed from the hollow of the small intestine into the blood and then be carried to all parts of the body to build the walls and other parts of cells. Fats: Fat molecules are a rich source of energy for the body. The first step in digestion of a fat is to dissolve it into the watery content of the intestinal cavity. The bile acids produced by the liver act as natural detergents to dissolve fat in water and allow the enzymes to break the large fat molecules into smaller molecules, some of which are fatty acids and cholesterol. The bile acids combine with the fatty acids and cholesterol and help these molecules to move into the cells of the mucosa. In these cells the small molecules are formed back into large molecules, most of which pass into vessels (called lymphatics) near the intestine. These small vessels carry the reformed fat to the veins of the chest, and the blood carries the fat to storage depots in different parts of the body. Vitamins: Another important part of our food that is absorbed from the small intestine is the class of chemicals we call vitamins. There are two different types of vitamins, classified by the fluid in which they can be dissolved: water -soluble vitamins (all the B vitamins and vitamin C) and fatsoluble vitamins (vitamins A, D, and K).

Water and Salt: Most of the material absorbed from the cavity of the small intestine is water in which salt is dissolved. The salt and water come from the food and liquid we swallow and the juices secreted by the many digestive glands. In a healthy adult, more than a gallon of water containing over an ounce of salt is absorbed from the intestine every 24 hours. Why Is Digestion Important? When we eat such things as bread, meat, and vegetables, they are not in a form that the body can use as nourishment. Our food and drink must be changed into smaller molecules of nutrients before they can be absorbed into the blood and carried to cells throughout the body. Digestion is the process by which food and drink are broken down into their smallest parts so that the body can use them to build and nourish cells and to provide energy. The digestive system is a series of hollow organs joined in a long, twisting tube from the mouth to the anus. Inside this tube is a lining called the mucosa. In the mouth, stomach, and small intestine, the mucosa contains tiny glands that produce juices to help digest food. Digestion involves the mixing of food, its movement through the digestive tract, and chemical breakdown of the large molecules of food into smaller molecules. Digestion begins in the mouth, when we chew and swallow, and is completed in the small intestine. The chemical process varies somewhat for different kinds of food. Movement of Food Through the System Mouth: Seconds Esophagus: Seconds Stomach: Up to 3 hours Small Intestine: Minutes Large Intestine: Hours The large, hollow organs of the digestive system contain muscle that enables their walls to move. The movement of organ walls can propel food and liquid and also can mix the contents within each organ. Typical movement of the esophagus, stomach, and intestine is called peristalsis. The action of peristalsis looks like an ocean wave moving through the muscle. The muscle of the organ produces a narrowing and then propels the narrowed portion slowly down the length of the organ. These waves of narrowing push the food and fluid in front of them through each hollow organ. The first major muscle movement occurs when food or liquid is swallowed. Although we are able to start swallowing by choice, once the swallow begins, it becomes involuntary and proceeds under the control of the nerves. The esophagus is the organ into which the swallowed food is pushed. It connects the throat above with the stomach below. At the junction of the esophagus and stomach, there is a ringlike valve closing the passage between the two organs. However, as the food approaches the closed ring, the surrounding muscles relax and allow the food to pass. The food then enters the stomach, which has three mechanical tasks to do. First, the stomach must store the swallowed food and liquid. This requires the muscle of the upper part of the stomach to relax and accept large volumes of swallowed material. The second job is to mix up the food, liquid, and digestive juice produced by the stomach. The lower part of the stomach mixes these materials by its muscle action. The third task of the stomach is to empty its contents slowly into the small intestine. Several factors affect emptying of the stomach, including the nature of the food (mainly its fat and protein content) and the degree of muscle action of the emptying stomach and the next organ to

receive the stomach contents (the small intestine). As the food is digested in the small intestine and dissolved into the juices from the pancreas, liver, and intestine, the contents of the intestine are mixed and pushed forward to allow further digestion. Glands of the digestive system are crucial to the process of digestion. They produce both the juices that break down the food and the hormones that help to control the process. The glands that act first are in the mouth--the salivary glands. Saliva produced by these glands contains an enzyme that begins to digest the starch from food into smaller molecules. The next set of digestive glands is in the stomach lining. They produce stomach acid and an enzyme that digests protein. One of the unsolved puzzles of the digestive system is why the acid juice of the stomach does not dissolve the tissue of the stomach itself. In most people, the stomach mucosa is able to resist the juice, although food and other tissues of the body cannot. After the stomach empties the food and its juice into the small intestine, the juices of two other digestive organs mix with the food to continue the process of digestion. One of these organs is the pancreas. It produces a juice that contains a wide array of enzymes to break down the carbohydrates, fat, and protein in our food. Other enzymes that are active in the process come from glands in the wall of the intestine or even a part of that wall. The liver produces yet another digestive juice--bile. The bile is stored between meals in the gallbladder. At mealtime, it is squeezed out of the gallbladder into the bile ducts to reach the intestine and mix with the fat in our food. The bile acids dissolve the fat into the watery contents of the intestine, much like detergents that dissolve grease from a frying pan. After the fat is dissolved, it is digested by enzymes from the pancreas and the lining of the intestine. How Is the Digestive Process Controlled? Hormone Regulators A fascinating feature of the digestive system is that it contains its own regulators. The major hormones that control the functions of the digestive system are produced and released by cells in the mucosa of the stomach and small intestine. These hormones are released into the blood of the digestive tract, travel back to the heart and through the arteries, and return to the digestive system, where they stimulate digestive juices and cause organ movement. The hormones that control digestion are gastrin, secretin, and cholecystokinin (CCK): Gastrin causes the stomach to produce an acid for dissolving and digesting some foods. It is also necessary for the normal growth of the lining of the stomach, small intestine, and colon. Secretin causes the pancreas to send out a digestive juice that is rich in bicarbonate. It stimulates the stomach to produce pepsin, an enzyme that digests protein, and it also stimulates the liver to produce bile. CCK causes the pancreas to grow and to produce the enzymes of pancreatic juice, and it causes the gallbladder to empty. Nerve Regulators Two types of nerves help to control the action of the digestive system. Extrinsic (outside) nerves come to the digestive organs from the unconscious part of the brain or from the spinal cord. They release a chemical called acetylcholine and another called adrenaline. Acetylcholine causes the muscle of the digestive organs to squeeze with more force and increase the "push" of food and juice through the digestive tract. Acetylcholine also causes the stomach and pancreas to produce more digestive juice. Adrenaline relaxes the muscle of the stomach and intestine and decreases the flow of blood to these organs.

Even more important, though, are the intrinsic (inside) nerves, which make up a very dense network embedded in the walls of the esophagus, stomach, small intestine, and colon. The intrinsic nerves are triggered to act when the walls of the hollow organs are stretched by food. They release many different substances that speed up or delay the movement of food and the production of juices by the digestive organs. Source: National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health. Dietary fats: Know which types to choose When choosing fats, pick unsaturated fat over saturated or trans fat. Here's how to know the difference. By Mayo Clinic staff Most foods contain several different kinds of fat, and some are better for your health than others are. You don't need to completely eliminate all fat from your diet. In fact, some fats actually help promote good health. But it's wise to choose the healthier types of dietary fat, and then enjoy them in moderation. The facts about dietary fat There are numerous types of fat. Your body makes its own fat from taking in excess calories. Some fats are found in foods from plants and animals and are known as dietary fat. Dietary fat is one of the three macronutrients, along with protein and carbohydrates, that provide energy for your body. Fat is essential to your health because it supports a number of your body's functions. Some vitamins, for instance, must have fat to dissolve and nourish your body. But there is a dark side to fat. The concern with some types of dietary fat (and their cousin cholesterol) is that they are thought to play a role in cardiovascular disease and type 2 diabetes. Dietary fat also may have a role in other diseases, including obesity and cancer. Research about the possible harms and benefits of dietary fats (sometimes called fatty acids) is always evolving. And a growing body of research suggests that when it comes to dietary fat, you should focus on eating healthy fats and avoiding unhealthy fats. Harmful dietary fat The two main types of potentially harmful dietary fat: Saturated fat. This is a type of fat that comes mainly from animal sources of food. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes. Trans fat. This is a type of fat that occurs naturally in some foods, especially foods from animals. But most trans fats are made during food processing through partial hydrogenation of unsaturated fats. This process creates fats that are easier to cook with and less likely to spoil than are naturally occurring oils. These trans fats are called industrial or synthetic trans fats. Research studies show that synthetic trans fat can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease. Most fats that have a high percentage of saturated fat or trans fat are solid at room temperature. Because of this, they're typically referred to as solid fats. They include beef fat, pork fat, shortening, stick margarine and butter.

Healthier dietary fat The two main types of potentially helpful dietary fat: Monounsaturated fat. This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes. Polyunsaturated fat. This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish, appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels. Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as olive oil, safflower oil, peanut oil and corn oil.

Good Fats and Bad Fats

Written by Gloria Tsang, RD Published in Dec 2004;Updated in Nov 2005 (HealthCastle.com) The fact is: we all need fats. Fats helps nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote our health positively while others increase our risks of heart disease. The key is to replace bad fats with good fats in our diet. The Good Fats

Monounsaturated Fats Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil are high in MUFAs. MUFAs have also been found to help in weight loss, particularly body fat. Click here for more weight loss nutrition tips. Polyunsaturated Fats

Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.

The Bad Fats

Saturated Fats Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil. Trans Fats Trans fats are invented as scientists began to "hydrogenate" liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, trans fatty acids are formed. Trans fatty acids are found in many commercially packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and hard stick margarine.

What can we do? avoid using cooking oils that are high in saturated fats and/or trans fats such as coconut oil, palm oil or vegetable shortening. Instead, use oils that are low in saturated fats and high in monounsaturated and polyunsaturated fats such as canola oil, olive oil and flax seed oil. minimize using commercially packaged foods which are high in trans fats. Always read labels to look for trans-fat free alternatives. as saturated fats are found in animals products, use lower-fat version dairy such as 1% or skim milk instead of whole milk. Trim visible fats and skins from meat products.

Health Benefits of Olive Oil

The health benefits of olive oil have been recognised by many ancient physicians like

Hippocrates, Galen, Dioscorides, and Diocles. In recent years, modern doctors and nutritionists have realised that extra virgin olive oil, particularly, contributes significant nutritional value to human health. You should not be too surprised if you read that people in the Mediterranean region, where the bulk of olive oil is produced and enthusiastically consumed, have reaped immense health benefits from olive oil.

Olive Oil and Cholesterol

Researchers at the University of Minnesota, for one, have discovered that while Greek, Cretan and other Mediterranean men consumed almost as much dietary fat as Americans, they had much lower rates of heart disease. The difference was attributed to the Mediterraneans consumption of extra virgin olive oil, which is largely monounsaturated fat. Researchers at the Universidad Autonoma de Madrid in Spain found in a study that a diet rich in extra virgin olive oil helped to lower LDL (bad) cholesterol and, perhaps more importantly, stimulated an increase in HDL (good) cholesterol. Researchers at the University of Nijmegen in the Netherlands discovered that simply following a low fat diet reduced total cholesterol but HDL cholesterol also declined; in contrast, a high fat diet based on extra virgin olive oil also reduced total cholesterol but HDL cholesterol actually increased. This is all very good for those concerned about their cholesterol levels, especially the good HDL cholesterol, and the effects on the human circulatory system.

About Cholesterol Cholesterol is not a water-soluble substance: it floats around in our bodies, attaching itself to proteins and making them lipoproteins. Two types of cholesterol are formed. LDL or low density lipoproteins, is the so-called bad cholesterol; it accumulates in bodily tissues and sticks to artery walls as plaque, causing arteriosclerosis (hardening of the arteries) if left unchecked. The other type is HDL or high density lipoproteins, the good cholesterol, which helps prevent arteryclogging deposits. The levels of these two cholesterols are affected by the types of fat that we take in daily. The structures of different fats are described as saturated, mono-unsaturated, and polyunsaturated. Saturated fats come primarily from animal meats. They are thought the greatest damage to our health, because they increase levels of LDL resulting in arteriosclerosis. Poly-unsaturated fats come mainly from vegetables, seeds, nuts, and grains. They lower the bodys overall cholesterol level, but to do so they reduce both LDL and HDL. You may want LDL lowered, but you would want HDL increased. There are also tests indicating that in higher doses polyunsaturated fats may do more damage than good, increasing the risk of nervous system problems, brain synapse connectivity, gall bladder stones, and perhaps even cancer, unless their action is controlled by antioxidants. Monounsaturated fats are found in varying amounts in all fats. They lower LDL but promote increases in HDL. Thus, the best oil you can use is that has little saturated and polyunsaturated fats content but has plenty of monounsaturated fats. Fortunately, such an oil exists: olive oil. In olive oil you find some of the lowest levels of saturated and polyunsaturated fats, averaging only 10 to 15% for saturated and 8 to 9% for polyunsaturated. More significantly, olive oil has by far the highest level of monounsaturated fat among all oils, about 75% to 80%.

Effect of Dietary Fats on Cholesterol Levels State at Room Effect on Cholesterol Fat Found in Temperature Levels Olives; olive oil, canola oil, peanut oil; Lowers LDL; raises Monounsaturated cashews, almonds, Liquid HDL peanuts, and most other nuts; avocados Corn, soybean, Lowers both LDL and Polyunsaturated safflower, and Liquid HDL cottonseed oils; fish Whole milk, butter, cheese, and ice Raises both LDL and Saturated cream; red meat; Solid HDL chocolate; coconut milk, and coconut oil Most margarines; vegetable shortening; partially hydrogenated Raises LDL; lowers vegetable oil; deepSolid or HDL Trans fried chips; many fast semi-solid foods; most commercial baked goods

Olive Oil and Rheumatoid Arthritis

A study in Greece showed that people who had the lowest lifetime consumption of extra virgin olive oil had two and a half times greater probability of developing rheumatoid arthritis than those with the highest lifetime consumption. If you know somebody who suffers from rheumatoid arthritis, you must be familiar with the pain and inconvenience it can cause. A rheumatologist of the Arthritis Foundation, which did the research, cites that adding olive oil to your diet could help you protect yourself against rheumatoid arthritis. And, the spokesperson added, since the type of oil consumed in Greece is extra virgin olive oil, that offers additional protection.

Olive Oil and Antioxidants

Among the major components of extra virgin olive oil are antioxidants. Olive oil provides beta carotene (pro-vitamin A) and tocopherol (vitamin E) which are excellent buffers of acids produced in the gastrointestinal tract and those resulting from body metabolism. Extra virgin olive oil contains 88% of its vitamin E in the form of alpha-tocopherol, which is easily synthesised by the body. These are very important antioxidants that prevent the oxidation of LDLs. Such oxidation can cause damage to ordinary cells, nerve cells and arteries and lead to arteriosclerosis, coronary heart disease, or even cancer.

Olive Oil and Aging

Medical studies have indicated that diets which are deficient in vitamin E accelerate the breakdown of certain fatty acids, a process which invariably leads to aging. The vitamin E content in olive oil is thought to provide a defence against such effects, and thus help maintain mental faculties and muscular control longer and better. Among other benefits, the vitamin A helps prevent and minimise the development of skin wrinkles. As we get older, our digestive capacity becomes markedly reduced resulting in more difficulty to

absorb nutrients from food, especially vitamins and minerals. Olive oil is very digestible and its nutrients are easier to digest. It also has beneficent effects in aiding digestion and stimulating the appetite. Another problem associated with aging bone calcification can be rectified by olive oil consumption. Studies have shown that a diet containing enough oleates as well as a moderate supply of essential fatty acids is needed for healthy bone mineralisation a process that aids the developing bones in children and prevents calcium loss in adults.

Olive Oil, good for every body function

Olive oil is natures storehouse of many healthful nutrients like vitamins A, E, D and K. Other nutrients found in olive oil are: Magnesium-rich chlorophyll encourages formation of healthy red blood cells. Squalene, a precursor to phytoesterols, helps reduce acidity. Phytoesterols (in the form of beta-sitosterol) assists in preventing cholesterol absorption. Caffeic and gallic nutrients stimulate the flow of bile which helps alkalise food coming out of the stomach, reducing stress on the pancreas. Phenolic compounds protect against fermentation of fats and cholesterol, and may promote higher production of fat-digesting enzymes in the pancreas. Cycloartenol lowers the amount of cholesterol in free circulation and increases excretion of bile to mop up excess acidity and increase alkalinity of the food coming out of the stomach. Olive Oil has been shown to have beneficial effects on virtually every aspect of body function, development and maintenance, including brain development, bone structure, digestion, aging process, the condition of skin and hair, metabolism, and on plaque formation in the blood vessels. There is so much scientific evidence now that establishes the health benefits of olive oil. You will be hard put to find any other food that has so many positive effects on so many different parts of the body and their functions. These health benefits can be derived from all forms of olive oil; however, refined oils undergo a lot of high temperatures during processing which destroys or alters the antioxidants, and thus have very little, if any, vitamins left. In order to gain the maximum medicinal benefit, you should use only Extra Virgin olive oil.

NutriStrategy Nutrition Information for Nutrients, Vitamins and Minerals NutriStrategy provides an overview of nutrition, nutrient food sources and the functions of vitamins and minerals in the body. CALORIES are needed to provide energy so the body functions properly. The number of calories in a food depends on the amount of energy the food provides. The number of calories a person needs depends on age, height, weight, gender, and activity level. People who consume more calories than they burn off in normal daily activity or during exercise are more likely to be overweight. Fat: 1 gram = 9 calories Protein: 1 gram = 4 calories Carbohydrates: 1 gram = 4 calories Alcohol: 1 gram = 7 calories

FAT should account for 30% or less of the calories consumed daily, with saturated fats accounting for no more than 10% of the total fat intake. Fats are a concentrated form of energy which help maintain body temperature, and protect body tissues and organs. Fat also plays an essential role in carrying the four fat-soluble vitamins: A, D, E, and K. Excess calories from protein and carbohydrates are converted to and stored as fat. Even if you are eating mostly "fat free" foods, excess consumption will result in additional body fat. Fat calories in food are readily stored, while it takes energy to transform protein and carbohydrates to body fat. The only proven way to reduce body fat is to burn more calories than one consumes. tends to increase blood cholesterol levels. Most saturated fats tend to be solid at room temperature, with the exception of tropical oils. Saturated Fat: found mostly in meat and dairy products, as well as some vegetable oils, such as coconut and palm oils (tropical oils). Butter is high in saturated fat, while margarine tends to have more unsaturated fat. tends to lower blood cholesterol levels Polyunsaturated found mostly in plant sources. (safflower, sunflower, Fat: soybean, corn, cottonseed) tends to lower LDL cholesterol (the "bad" cholesterol) Monounsaturated found in both plant and animal products, such as Fat: olive oil, canola oil, peanut oil, and in some plant foods such as avocado

CHOLESTEROL intake should not exceed 300 milligrams a day. Individuals differ on their absorption of dietary cholesterol, what is important is ones level of blood cholesterol. High blood cholesterol has been linked to the occurrence of atherosclerosis. Atherosclerosis is a buildup of fatty deposits in the coronary arteries and other blood vessels, and is a leading cause of heart attacks. Dietary cholesterol is only found in foods from animal sources, including meat, fish, milk, eggs, cheese, and butter. You may have heard the terms HDL and LDL discussed in relation to blood cholesterol and heart disease. HDL and LDL are lipoproteins, substances found in the bloodstream, that transport cholesterol and triglycerides in the body. HDLs help remove cholesterol from the blood, protecting you from heart disease (atherosclerosis). LDLs are thought to deposit cholesterol in artery walls, increasing your risk of heart disease (atherosclerosis). Most abundant type, LDL carries approximately 65% of the total circulating cholesterol. High levels of LDL are associated with atherosclerosis.

CARBOHYDRATES are a major source of energy and should account for 50% to 60% of calories consumed each day. monosaccharides and disaccharides found in fruits (sucrose, glucose, fructose, pentose), milk (lactose), and soft drinks and sweets. polysaccharides Complex found in whole grain cereals, flour, bread, rice, corn, Carbohydrates: oats, potatoes, and legumes. Sugars:

DIETARY FIBER Sources of fiber from highest to lowest are highfiber grain products, nuts, legumes (kidney, navy, black and pinto beans), vegetables, fruits, and refined grain products. may help lower blood cholesterol by inhibiting digestion of fat and cholesterol; helps control blood sugar in people with diabetes. found in peas, beans, oats, barley, some fruits and vegetables (apples, oranges, carrots), and psyllium. helps prevent constipation, hemorrhoids, and diverticulosis found in bran (wheat, oat, and rice), wheat germ, cauliflower, green beans, potatoes, celery

Soluble Fiber:

Insoluble Fiber:

PROTEIN should account for 10% to 20% of the calories consumed each day. Protein is essential to the structure of red blood cells, for the proper functioning of antibodies resisting infection, for the regulation of enzymes and hormones, for growth, and for the repair of body tissue. Amino acids are the building blocks of protein and are found in a variety of foods. Meat, milk, cheese, and egg are complete proteins that have all the essential amino acids. Other sources of protein include whole grains, rice, corn, beans, legumes, oatmeal, peas, and peanut butter. For those who do not eat meat, eggs, or dairy products, it is important to eat a variety of these other foods in order to get enough protein. SODIUM intake is recommended to be less than 3,000 milligrams daily. One teaspoon of table salt contains about 2,000 milligrams of sodium. The difference between "sodium" and "salt" can be confusing. Sodium is a mineral found in various foods including table salt (sodium chloride). Table salt is 40% sodium. People with high blood pressure (hypertension) may be instructed by their doctor or dietitian to reduce sodium intake. High blood pressure can increase the risk of heart attack, stroke, or kidney disease. The body needs a small amount of sodium to help maintain normal blood pressure and normal function of muscles and nerves. High sodium intake can contribute to water retention. Sodium is found in table salt, baking soda, monosodium glutamate (MSG), various seasonings, additives, condiments, meat, fish, poultry, dairy foods, eggs, smoked meats, olives, and pickled foods. POTASSIUM is essential for maintaining proper fluid balance, nerve impulse function, muscle function, cardiac (heart muscle) function Sources: bananas, raisins, apricots, oranges, avacadoes, dates, cantaloupe, watermelon, prunes, broccoli, spinach, carrots, potato, sweet potato, winter squash, mushrooms, peas, lentils, dried beans, peanuts, milk, yogurt, lean meats VITAMINS AND MINERALS are required for the regulation of the body's metabolic functions, and are found naturally in the foods we eat. Many foods are fortified in order to provide additional nutrients, or to replace nutrients that may have been lost during the processing of the food. Most people are able to obtain satisfactory nutrition from the wide selection of foods available in the United States. If a person is not able to eat a variety of foods from the basic food groups, then a vitamin and

mineral supplement may be necessary. However, except for certain unusual health conditions, very few persons should need more than 100% of the Recommended Daily Allowance for any single nutrient. Large doses of vitamin and mineral supplements can be harmful. Vitamins come in two varieties: fat soluble and water-soluble. Fat-soluble vitamins can be stored in the body for long periods of time, while excess amounts of water-soluble vitamins are excreted in the urine. needed for new cell growth, healthy skin, hair, and tissues, and vision in dim light sources: dark green and yellow vegetables and yellow fruits, such as broccoli spinach, turnip greens, carrots, squash, sweet potatoes, pumpkin, cantaloupe, and apricots, and in animal sources such as liver, milk, butter, cheese, and whole eggs. promotes absorption and use of calcium and phosphate for healthy bones and teeth sources: milk (fortified), cheese, whole eggs, liver, salmon, and fortified margarine. The skin can synthesize vitamin D if exposed to enough sunlight on a regular basis. protects red blood cells and helps prevent destruction of vitamin A and C sources: margarine and vegetable oil (soybean, corn, safflower, and cottonseed), wheat germ, green leafy vegetables. necessary for normal blood clotting and synthesis of proteins found in plasma, bone, and kidneys. sources: spinach, lettuce, kale, cabbage, cauliflower, wheat bran, organ meats, cereals, some fruits, meats, dairy products, eggs. an antioxidant vitamin needed for the formation of collagen to hold the cells together and for healthy teeth, gums and blood vessels; improves iron absorption and resistance to infection. sources: many fresh vegetables and fruits, such as broccoli, green and red peppers, collard greens, brussel sprouts, cauliflower, lemon, cabbage, pineapples, strawberries, citrus fruits needed for energy metabolism and the proper function of the nervous system sources: whole grains, soybeans, peas, liver, kidney, lean cuts of pork, legumes, seeds, and nuts. needed for energy metabolism, building tissue, and helps maintain good vision. sources: dairy products, lean meats, poultry, fish, grains, broccoli, turnip greens, asparagus, spinach, and enriched food products. needed for energy metabolism, proper digestion, and healthy nervous system sources: lean meats, liver, poultry, milk, canned salmon, leafy green vegetables needed for cell growth sources: chicken, fish, pork, liver, kidney, whole grains, nuts, and legumes promotes normal digestion; essential for development of red blood cells sources: liver, yeast, dark green leafy vegetables, legumes, and some fruits needed for building proteins in the body, red blood cells, and normal function of nervous tissue sources: liver, kidney, yogurt, dairy products, fish, clams, oysters,

Vitamin A

Vitamin D

Vitamin E

Vitamin K

Vitamin C (Ascorbic acid)

Thiamin (B1)

Riboflavin (B2)

Niacin Vitamin B6 (Pyridoxine) Folate (Folic Acid)

Vitamin B12

nonfat dry milk, salmon, sardines needed for healthy bones and teeth, normal blood clotting, and nervous system functioning Calcium sources: dairy products, broccoli, cabbage, kale, tofu, sardines and salmon needed for the formation of hemoglobin, which carries oxygen from the lungs to the body cells Iron sources: meats, eggs, dark green leafy vegetables, legumes, whole grains and enriched food products needed for healthy bones and teeth, energy metabolism, and Phosphorus acidbase balance in the body sources: milk, grains, lean meats, food additives needed for healthy bones and teeth, proper nervous system functioning, and energy metabolism Magnesium sources: dairy products, meat, fish, poultry, green vegetables, legumes needed for cell reproduction, tissue growth and repair Zinc sources: meat, seafood, and liver, eggs, milk, whole-grain products needed for energy metabolism Pantothenic sources: egg yolk, liver, kidney, yeast, broccoli, lean beef, skim Acid milk, sweet potatoes, molasses needed for synthesis of hemoglobin, proper iron metabolism, and Copper maintenance of blood vessels sources: seafood, nuts, legumes, green leafy vegetables needed for enzyme structure Manganese sources: whole grain products, fruits and vegetables, tea

NutriStrategy Healthy Eating Ideas Reduce Fat and Cholesterol Use skim or low-fat milk and cheese made from skim or low-fat milk Cut back on the amount of fat you use in cooking Use water-packed tuna instead of oil-packed Choose lean cuts of meat Trim visible fat from meat Roast, bake, broil, or simmer meats and drain fat after cooking. Don't fry Remove the skin of cooked poultry Use smaller amounts of meat and stretch it by serving in casseroles with grains and vegetables In a dip or sandwich filling, replace all or part of the mayonnaise with yogurt Serve Canadian bacon instead of regular bacon Use vegetable or peanut oils instead of solid shortening and use margarine instead of butter or lard Try substituting egg whites in recipes calling for whole eggs See a comparison of different types of fat and cooking oils Control Calories Avoid overeating. Eat only when hungry and just until you're full. Moderation! Eat a variety of foods that you enjoy, but watch serving sizes. Eat slowly and chew your food well. This allows you to realize you are full before you overeat. Don't automatically have second helpings, unless it's a low-calorie vegetable or fruit.

 Decrease your fat and sugar intake and your caloric intake will likely decrease. Eat in a relaxed environment. It takes about 20 minutes after you begin eating for your mind to realize that you are full. Reduce Sugar Avoid high sugar foods - read labels for words like high fructose corn syrup, dextrose, sucrose Use unsweetened canned fruit or fruit canned in its own juice. Try using less sugar in your favorite recipes Reduce Sodium Decrease the amount of salt used while cooking Taste foods before you add salt Avoid high sodium foods - read sodium content on the labels Drain and rinse canned vegetables Increase Fiber Eat whole grain breads, cereals, and pastas Eat more raw fruits and vegetables Nuts and seeds add fiber, but be aware of the additional calories Add bran (1 to 3 tablespoons) into your daily diet. Mix it with cereals, casseroles, tuna salad, and muffins Fats, Cooking Oils and Fatty Acids Fat should account for 30% or less of the calories consumed daily, with saturated fats accounting for no more than 10% of the total fat intake. Fats are a concentrated form of energy which help maintain body temperature, and protect body tissues and organs. Fat also plays an essential role in carrying the four fat-soluble vitamins: A, D, E, and K. Excess calories from protein and carbohydrates are converted to and stored as fat. Even if you are eating mostly "fat free" foods, excess consumption will result in additional body fat. Fat calories in food are readily stored, while it takes energy to transform protein and carbohydrates to body fat. The only proven way to reduce body fat is to burn more calories than one consumes. Saturated Fat tends to increase blood cholesterol levels. Most saturated fats tend to be solid at room temperature, with the exception of tropical oils. It is found mostly in meat and dairy products, as well as some vegetable oils, such as coconut and palm oils (tropical oils). Butter is high in saturated fat, while margarine tends to have more unsaturated fat. Polyunsaturated Fat tends to lower blood cholesterol levels. It is found mostly in plant sources. (safflower, sunflower, soybean, corn, cottonseed). Monounsaturated Fat tends to lower LDL cholesterol (the "bad" cholesterol). It is found in both plant and animal products, such as olive oil, canola oil, peanut oil, and in some plant foods such as avocado. Vegetable Oils Total PolyunsaturatedMonounsaturated Saturated and Unsaturated Fatty Acids* Fatty Acids* Fatty Acids* Shortening Fatty Acids* Safflower Oil Sunflower Oil Corn Oil 75% 12% 86% 9% Soybean Oil 66% 20% 86% 10% Cottonseed Oil 59% 24% 83% 13% Canola Oil 58% 23% 81% 14% Olive Oil 52% 18% 70% 26% Peanut Oil 33% 55% 88% 7%

Soft Tub Marg.*** Stick Margarine*** Veg. Shortening*** Palm Oil Coconut Oil Palm Kernal Oil Animal Fats Tuna Fat**** Chicken Fat Lard Mutton Fat Beef Fat Butter Fat

8% 32% 31% 18% 14% 9% 2% 2%

74% 46% 47% 59% 51% 37% 6% 11%

82% 78% 78% 77% 65% 46% 8% 13%

13% 17% 17% 19% 31% 49% 86% 81%

37% 21% 11% 8% 4% 4%

26% 45% 45% 41% 42% 29%

63% 66% 56% 49% 46% 33%

27% 30% 40% 47% 50% 62%

* Values are given as a percent of total fat ** Total unsaturated fatty acids = polyunsaturated fatty acids + monounsaturated fatty acids. The sum of total unsaturated fatty acids + saturated fatty acids will not add to 100 percent because each item has a small amount of other fatty substances that are neither saturated nor unsaturated. *** Made with hydrogenated soybean oil + hydrogenated cottonseed oil. **** Fat from white tuna, canned in water, drained solids. NutriStrategy - Low Calorie Cooking Tips and Low Fat Recipe Ideas Reduce calories and fat content in your foods and recipes by cooking with seasonings to add flavor, instead of fat, carbohydrates and calories. Look up by the Food Name or Food Type and the Spice or Seasoning Name. FOODS OR FOOD TYPES All Meats: Bay leaves, celery, cayenne, curry powder, garlic, pepper, majoram, nutmeg, oregano, paprika, sage, thyme, vinegar Beef: Allspice, dill, chili powder, garlic Chicken: Poultry, seasoning, cranberries, celery seed, celery leaves, dill, ginger, oregano, parsley, tumeric, sesame seeds Lamb: Celery seed, celery leaves, curry, mint, rosemary, cinnamon, sage Pork: Cinnamon, coriander, garlic, onion, sage, thyme, ginger Veal: Bay leaf, ginger, curry, thyme, majoram, oregano Fish: Dill, paprika, bay leaf, cayenne, fennel, ginger, dry mustard, lemon juice, tumeric Egg: Dill, basil, nutmeg, majoram, dry mustard, onions, paprika, parsely, thyme, tumeric Asparagus: Caraway, vinegar, lemon juice Cabbage: Caraway, vinegar, cardamon Corn: Green peppers, tomatoes, coriander

Green beans: Caraway, basil, dill, majoram, nutmeg, sage, vinegar, lemon juice Peas: Majoram, thyme, onion, basil, green pepper, parsley Potatoes: Dill, caraway, green pepper, onion, parsley, thyme Squash: Cinnamon, nutmeg, onion Tomatoes: Dill, basil, cinnamon, majoram, oregano, onion, sage, thyme, vinegar Noodles: Paprika, caraway Rice: Green pepper, onion, tumeric Breads: Caraway, celery, basil, dill, garlic, fennel, mint, thyme, vinegar, parsley, sesame seeds Fruits: Almond extract, vanilla extract, cinnamon, ginger, cloves, poppy seed, nutmeg, majoram

SPICES AND SEASONINGS Allspice: Fruit, sweet potatoes, squash, eggs, fish, pot roast Anise: Cheese, beverages, cookies, cakes, breads, fish, stew, fruit dishes Basil: All vegetables, fish, meat, poultry, egg dishes, sauces and gravies, all Italian dishes Bay Leaf: Roasts, stews, soups, marinades, poultry, dressings, chowders Cardamon: Fruit, soups, squash, baked goods, sweet potatoes Cayenne Pepper: Sauces, vegetables, cheese, eggs, fish, chicken, pizza, spaghetti, meat dishes Celery Salt: Soups, stews, meat loaf, egg dishes, breads, rolls, stuffing, potato salad, tomatoes, and other vegetables Chili Powder: Corn, bean casseroles, cheese, marinades, chicken, meat laf, stews, egg dishes, tomato and barbeque sauces, dips Cinnamon: Lamb or beef stews, roast lamb, chicken, pork, ham, beverages, bakery products, fruit Cloves: Glazed pork or beef, tomatoes, sweet potatoes, carrots, green beans Coriander: Meat and poultry, stuffings, curry sauces, fruit, barbeque sauces, fruit salads, custards, marinated bean salads Cumin: Chili, omelets, salad dressing Curry Powder: Curried meat, poultry, fish, eggs, dried beas, fruit, dips, breads, salad dressings, marinades Dill Seed and Dill Weed: Sauces, green beans, egg dishes, fish, chicken, breads Fennel: Sauerkraut, breads, cakes, cookies, egg dishes, fish, stews, marinades for meats, vegetables, cheese, baked or stewed apples

Garlic: Meat, poultry, fish, stews, marinades, tomato dishes, dips, sauces, salads, salad dressings Ginger: Baked or stewed fruits, vegetables, baked goods, poultry, fish, meat, beverages, soups, several Oriental dishes Juniper Berries: Venison, game, rabbit, stews, hot or cold drinks Mace: Fruit, meat loaf, fish, poultry, chowder, vegetables Majoram: Soups, baked goods, egg dishes, spaghetti, pizza, broccoli, mushrooms, squash, peas, cauliflower, carrots, tomato dishes, meat and fish Mint: Sauces for lamb and poultry, punches, tea, sauces for desserts, vegetables Dry Mustard: Vegetables, fish, meat, poultry, salad dressings, egg and cheese sauces Mustard Seed: Corned beef, cole slaw, potato salad, boiled cabbage, pickles, sauerkraut Nutmeg: Hot beverages, puddings, fruits, baked goods, eggs, vegetables, fish, meat, poultry Onion Powder: Breads, egg dishes, rice dishes, cheese dishes, stuffing, vegetables, salads, fish, meat, poultry, stews, dips Oregano: Fish, meat, poultry, all vegetables, stuffins, cheese dishes, egg dishes, barbeque sauce, chili, pizza, pasta sauces, tomatoes Paprika: Fish, meat, poultry, egg dishes, cheese dishes, also used as garnish or to add color Parsley: Used as garnish, salads, broiled meat, fish, poultry, soups, cole slaw, breads, tomato and sauces Pepper, black: Fish, meat, poultry, eggs, vegetables Pepper, white: Vegetables, some light meats, poultry and fish Pepper, red: Barbequed beef or pork, tamale pie, dips, curried dishes, spaghetti sauce, vegetables, poultry, pickles, sauces, soups, meats Poultry Seasoning: Stuffings, poultry, veal, meat loaf, chicken soup Rosemary: Soups, stews, marinades, potatoes, spinach, cauliflower Saffron: Chicken, seafood, rice Sage: Stuffings for meats, fish, and poultry, sauces, soups, chowders, marinades, onions, tomatoes, egg and cheese dishes Savory: Tomatoes, seafood Tarragon: Casseroles, marinades, sauces, salad dressings, egg dishes, fish, meat, poultry Thyme: Fish, meat, poultry, vegetables, rice Tumeric: Chutney, pickles, rice dishes, egg dishes, curried meat, fish and poultry, breads, cakes

Food and Nutrient Digestion

Absorption and Transport of Nutrients Why Is Digestion Important? How Is Food Digested? Production of Digestive Juices How Is the Digestive Process Controlled?

Absorption and Transport of Nutrients

Digested molecules of food, water and minerals from the diet, are absorbed from the cavity of the upper small intestine. The absorbed materials cross the mucosa into the blood, and are carried off in the bloodstream to other parts of the body for storage or further chemical change. This process varies with different types of nutrients. Carbohydrates: An average American adult eats about half a pound of carbohydrate each day. Some of our most common foods contain mostly carbohydrates. Examples are bread, potatoes, pastries, candy, rice, spaghetti, fruits, and vegetables. Many of these foods contain both starch, which can be digested, and fiber, which the body cannot digest. The digestible carbohydrates are broken into simpler molecules by enzymes in the saliva, in juice produced by the pancreas, and in the lining of the small intestine. Starch is digested in two steps: First, an enzyme in the saliva and pancreatic juice breaks the starch into molecules called maltose; then an enzyme in the lining of the small intestine (maltase) splits the maltose into glucose molecules that can be absorbed into the blood. Glucose is carried through the bloodstream to the liver, where it is stored or used to provide energy for the work of the body. Table sugar is another carbohydrate that must be digested to be useful. An enzyme in the lining of the small intestine digests table sugar into glucose and fructose, each of which can be absorbed from the intestinal cavity into the blood. Milk contains yet another type of sugar, lactose, which is changed into absorbable molecules by an enzyme called lactase, also found in the intestinal lining. Protein: Foods such as meat, eggs, and beans consist of large molecules of protein that must be digested by enzymes before they can be used to build and repair body tissues. An enzyme in the juice of the stomach starts the digestion of swallowed protein. Further digestion of the protein is completed in the small intestine. Here, several enzymes from the pancreatic juice and the lining of the intestine carry out the breakdown of huge protein molecules into small molecules called amino acids. These small molecules can be absorbed from the hollow of the small intestine into the blood and then be carried to all parts of the body to build the walls and other parts of cells. Fats: Fat molecules are a rich source of energy for the body. The first step in digestion of a fat is to dissolve it into the watery content of the intestinal cavity. The bile acids produced by the liver act as natural detergents to dissolve fat in water and allow the enzymes to break the large fat molecules into smaller molecules, some of which are fatty acids and cholesterol. The bile acids combine with the fatty acids and cholesterol and help these molecules to move into the cells of the mucosa. In these cells the small molecules are formed back into large molecules, most of which pass into vessels (called lymphatics) near the intestine. These small vessels carry the reformed fat to the veins of the chest, and the blood carries the fat to storage depots in different parts of the body. Vitamins: Another important part of our food that is absorbed from the small intestine is the class of chemicals we call vitamins. There are two different types of vitamins, classified by the fluid in which they can be dissolved: water -soluble vitamins (all the B vitamins and vitamin C) and fatsoluble vitamins (vitamins A, D, and K). Water and Salt: Most of the material absorbed from the cavity of the small intestine is water in which salt is dissolved. The salt and water come from the food and liquid we swallow and the

juices secreted by the many digestive glands. In a healthy adult, more than a gallon of water containing over an ounce of salt is absorbed from the intestine every 24 hours. Why Is Digestion Important? When we eat such things as bread, meat, and vegetables, they are not in a form that the body can use as nourishment. Our food and drink must be changed into smaller molecules of nutrients before they can be absorbed into the blood and carried to cells throughout the body. Digestion is the process by which food and drink are broken down into their smallest parts so that the body can use them to build and nourish cells and to provide energy. The digestive system is a series of hollow organs joined in a long, twisting tube from the mouth to the anus. Inside this tube is a lining called the mucosa. In the mouth, stomach, and small intestine, the mucosa contains tiny glands that produce juices to help digest food. Digestion involves the mixing of food, its movement through the digestive tract, and chemical breakdown of the large molecules of food into smaller molecules. Digestion begins in the mouth, when we chew and swallow, and is completed in the small intestine. The chemical process varies somewhat for different kinds of food. Movement of Food Through the System Mouth: Seconds Esophagus: Seconds Stomach: Up to 3 hours Small Intestine: Minutes Large Intestine: Hours The large, hollow organs of the digestive system contain muscle that enables their walls to move. The movement of organ walls can propel food and liquid and also can mix the contents within each organ. Typical movement of the esophagus, stomach, and intestine is called peristalsis. The action of peristalsis looks like an ocean wave moving through the muscle. The muscle of the organ produces a narrowing and then propels the narrowed portion slowly down the length of the organ. These waves of narrowing push the food and fluid in front of them through each hollow organ. The first major muscle movement occurs when food or liquid is swallowed. Although we are able to start swallowing by choice, once the swallow begins, it becomes involuntary and proceeds under the control of the nerves. The esophagus is the organ into which the swallowed food is pushed. It connects the throat above with the stomach below. At the junction of the esophagus and stomach, there is a ringlike valve closing the passage between the two organs. However, as the food approaches the closed ring, the surrounding muscles relax and allow the food to pass. The food then enters the stomach, which has three mechanical tasks to do. First, the stomach must store the swallowed food and liquid. This requires the muscle of the upper part of the stomach to relax and accept large volumes of swallowed material. The second job is to mix up the food, liquid, and digestive juice produced by the stomach. The lower part of the stomach mixes these materials by its muscle action. The third task of the stomach is to empty its contents slowly into the small intestine. Several factors affect emptying of the stomach, including the nature of the food (mainly its fat and protein content) and the degree of muscle action of the emptying stomach and the next organ to receive the stomach contents (the small intestine). As the food is digested in the small intestine and dissolved into the juices from the pancreas, liver, and intestine, the contents of the intestine

are mixed and pushed forward to allow further digestion. Glands of the digestive system are crucial to the process of digestion. They produce both the juices that break down the food and the hormones that help to control the process. The glands that act first are in the mouth--the salivary glands. Saliva produced by these glands contains an enzyme that begins to digest the starch from food into smaller molecules. The next set of digestive glands is in the stomach lining. They produce stomach acid and an enzyme that digests protein. One of the unsolved puzzles of the digestive system is why the acid juice of the stomach does not dissolve the tissue of the stomach itself. In most people, the stomach mucosa is able to resist the juice, although food and other tissues of the body cannot. After the stomach empties the food and its juice into the small intestine, the juices of two other digestive organs mix with the food to continue the process of digestion. One of these organs is the pancreas. It produces a juice that contains a wide array of enzymes to break down the carbohydrates, fat, and protein in our food. Other enzymes that are active in the process come from glands in the wall of the intestine or even a part of that wall. The liver produces yet another digestive juice--bile. The bile is stored between meals in the gallbladder. At mealtime, it is squeezed out of the gallbladder into the bile ducts to reach the intestine and mix with the fat in our food. The bile acids dissolve the fat into the watery contents of the intestine, much like detergents that dissolve grease from a frying pan. After the fat is dissolved, it is digested by enzymes from the pancreas and the lining of the intestine. How Is the Digestive Process Controlled? Hormone Regulators A fascinating feature of the digestive system is that it contains its own regulators. The major hormones that control the functions of the digestive system are produced and released by cells in the mucosa of the stomach and small intestine. These hormones are released into the blood of the digestive tract, travel back to the heart and through the arteries, and return to the digestive system, where they stimulate digestive juices and cause organ movement. The hormones that control digestion are gastrin, secretin, and cholecystokinin (CCK): Gastrin causes the stomach to produce an acid for dissolving and digesting some foods. It is also necessary for the normal growth of the lining of the stomach, small intestine, and colon. Secretin causes the pancreas to send out a digestive juice that is rich in bicarbonate. It stimulates the stomach to produce pepsin, an enzyme that digests protein, and it also stimulates the liver to produce bile. CCK causes the pancreas to grow and to produce the enzymes of pancreatic juice, and it causes the gallbladder to empty. Nerve Regulators Two types of nerves help to control the action of the digestive system. Extrinsic (outside) nerves come to the digestive organs from the unconscious part of the brain or from the spinal cord. They release a chemical called acetylcholine and another called adrenaline. Acetylcholine causes the muscle of the digestive organs to squeeze with more force and increase the "push" of food and juice through the digestive tract. Acetylcholine also causes the stomach and pancreas to produce more digestive juice. Adrenaline relaxes the muscle of the stomach and intestine and decreases the flow of blood to these organs. Even more important, though, are the intrinsic (inside) nerves, which make up a very dense

network embedded in the walls of the esophagus, stomach, small intestine, and colon. The intrinsic nerves are triggered to act when the walls of the hollow organs are stretched by food. They release many different substances that speed up or delay the movement of food and the production of juices by the digestive organs. Source: National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health. Dietary fats: Know which types to choose When choosing fats, pick unsaturated fat over saturated or trans fat. Here's how to know the difference. By Mayo Clinic staff Most foods contain several different kinds of fat, and some are better for your health than others are. You don't need to completely eliminate all fat from your diet. In fact, some fats actually help promote good health. But it's wise to choose the healthier types of dietary fat, and then enjoy them in moderation. The facts about dietary fat There are numerous types of fat. Your body makes its own fat from taking in excess calories. Some fats are found in foods from plants and animals and are known as dietary fat. Dietary fat is one of the three macronutrients, along with protein and carbohydrates, that provide energy for your body. Fat is essential to your health because it supports a number of your body's functions. Some vitamins, for instance, must have fat to dissolve and nourish your body. But there is a dark side to fat. The concern with some types of dietary fat (and their cousin cholesterol) is that they are thought to play a role in cardiovascular disease and type 2 diabetes. Dietary fat also may have a role in other diseases, including obesity and cancer. Research about the possible harms and benefits of dietary fats (sometimes called fatty acids) is always evolving. And a growing body of research suggests that when it comes to dietary fat, you should focus on eating healthy fats and avoiding unhealthy fats. Harmful dietary fat The two main types of potentially harmful dietary fat: Saturated fat. This is a type of fat that comes mainly from animal sources of food. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes. Trans fat. This is a type of fat that occurs naturally in some foods, especially foods from animals. But most trans fats are made during food processing through partial hydrogenation of unsaturated fats. This process creates fats that are easier to cook with and less likely to spoil than are naturally occurring oils. These trans fats are called industrial or synthetic trans fats. Research studies show that synthetic trans fat can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease. Most fats that have a high percentage of saturated fat or trans fat are solid at room temperature. Because of this, they're typically referred to as solid fats. They include beef fat, pork fat, shortening, stick margarine and butter. Healthier dietary fat

The two main types of potentially helpful dietary fat: Monounsaturated fat. This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes. Polyunsaturated fat. This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish, appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels. Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as olive oil, safflower oil, peanut oil and corn oil.

Good Fats and Bad Fats

Written by Gloria Tsang, RD Published in Dec 2004;Updated in Nov 2005 (HealthCastle.com) The fact is: we all need fats. Fats helps nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote our health positively while others increase our risks of heart disease. The key is to replace bad fats with good fats in our diet. The Good Fats

Monounsaturated Fats Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil are high in MUFAs. MUFAs have also been found to help in weight loss, particularly body fat. Click here for more weight loss nutrition tips. Polyunsaturated Fats Polyunsaturated fats also lower total cholesterol and

LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.

The Bad Fats

Saturated Fats Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil. Trans Fats Trans fats are invented as scientists began to "hydrogenate" liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, trans fatty acids are formed. Trans fatty acids are found in many commercially packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and hard stick margarine.

What can we do? avoid using cooking oils that are high in saturated fats and/or trans fats such as coconut oil, palm oil or vegetable shortening. Instead, use oils that are low in saturated fats and high in monounsaturated and polyunsaturated fats such as canola oil, olive oil and flax seed oil. minimize using commercially packaged foods which are high in trans fats. Always read labels to look for trans-fat free alternatives. as saturated fats are found in animals products, use lower-fat version dairy such as 1% or skim milk instead of whole milk. Trim visible fats and skins from meat products.

Health Benefits of Olive Oil

The health benefits of olive oil have been recognised by many ancient physicians like Hippocrates, Galen, Dioscorides, and Diocles. In recent years, modern doctors and nutritionists have realised that extra virgin olive oil, particularly, contributes significant nutritional value to

human health. You should not be too surprised if you read that people in the Mediterranean region, where the bulk of olive oil is produced and enthusiastically consumed, have reaped immense health benefits from olive oil.

Olive Oil and Cholesterol

Researchers at the University of Minnesota, for one, have discovered that while Greek, Cretan and other Mediterranean men consumed almost as much dietary fat as Americans, they had much lower rates of heart disease. The difference was attributed to the Mediterraneans consumption of extra virgin olive oil, which is largely monounsaturated fat. Researchers at the Universidad Autonoma de Madrid in Spain found in a study that a diet rich in extra virgin olive oil helped to lower LDL (bad) cholesterol and, perhaps more importantly, stimulated an increase in HDL (good) cholesterol. Researchers at the University of Nijmegen in the Netherlands discovered that simply following a low fat diet reduced total cholesterol but HDL cholesterol also declined; in contrast, a high fat diet based on extra virgin olive oil also reduced total cholesterol but HDL cholesterol actually increased. This is all very good for those concerned about their cholesterol levels, especially the good HDL cholesterol, and the effects on the human circulatory system.

About Cholesterol Cholesterol is not a water-soluble substance: it floats around in our bodies, attaching itself to proteins and making them lipoproteins. Two types of cholesterol are formed. LDL or low density lipoproteins, is the so-called bad cholesterol; it accumulates in bodily tissues and sticks to artery walls as plaque, causing arteriosclerosis (hardening of the arteries) if left unchecked. The other type is HDL or high density lipoproteins, the good cholesterol, which helps prevent arteryclogging deposits. The levels of these two cholesterols are affected by the types of fat that we take in daily. The structures of different fats are described as saturated, mono-unsaturated, and polyunsaturated. Saturated fats come primarily from animal meats. They are thought the greatest damage to our health, because they increase levels of LDL resulting in arteriosclerosis. Poly-unsaturated fats come mainly from vegetables, seeds, nuts, and grains. They lower the bodys overall cholesterol level, but to do so they reduce both LDL and HDL. You may want LDL lowered, but you would want HDL increased. There are also tests indicating that in higher doses polyunsaturated fats may do more damage than good, increasing the risk of nervous system problems, brain synapse connectivity, gall bladder stones, and perhaps even cancer, unless their action is controlled by antioxidants. Monounsaturated fats are found in varying amounts in all fats. They lower LDL but promote increases in HDL. Thus, the best oil you can use is that has little saturated and polyunsaturated fats content but has plenty of monounsaturated fats. Fortunately, such an oil exists: olive oil. In olive oil you find some of the lowest levels of saturated and polyunsaturated fats, averaging only 10 to 15% for saturated and 8 to 9% for polyunsaturated. More significantly, olive oil has by far the highest level of monounsaturated fat among all oils, about 75% to 80%. Effect of Dietary Fats on Cholesterol Levels

Fat

Found in

State at Room Effect on Cholesterol Temperature Levels Liquid Lowers LDL; raises HDL Lowers both LDL and HDL Raises both LDL and HDL

Olives; olive oil, canola oil, peanut oil; Monounsaturated cashews, almonds, peanuts, and most other nuts; avocados Corn, soybean, Polyunsaturated safflower, and cottonseed oils; fish Whole milk, butter, cheese, and ice Saturated cream; red meat; chocolate; coconut milk, and coconut oil Most margarines; vegetable shortening; partially hydrogenated vegetable oil; deepTrans fried chips; many fast foods; most commercial baked goods

Liquid

Solid

Solid or semi-solid

Raises LDL; lowers HDL

Olive Oil and Rheumatoid Arthritis

A study in Greece showed that people who had the lowest lifetime consumption of extra virgin olive oil had two and a half times greater probability of developing rheumatoid arthritis than those with the highest lifetime consumption. If you know somebody who suffers from rheumatoid arthritis, you must be familiar with the pain and inconvenience it can cause. A rheumatologist of the Arthritis Foundation, which did the research, cites that adding olive oil to your diet could help you protect yourself against rheumatoid arthritis. And, the spokesperson added, since the type of oil consumed in Greece is extra virgin olive oil, that offers additional protection.

Olive Oil and Antioxidants

Among the major components of extra virgin olive oil are antioxidants. Olive oil provides beta carotene (pro-vitamin A) and tocopherol (vitamin E) which are excellent buffers of acids produced in the gastrointestinal tract and those resulting from body metabolism. Extra virgin olive oil contains 88% of its vitamin E in the form of alpha-tocopherol, which is easily synthesised by the body. These are very important antioxidants that prevent the oxidation of LDLs. Such oxidation can cause damage to ordinary cells, nerve cells and arteries and lead to arteriosclerosis, coronary heart disease, or even cancer.

Olive Oil and Aging

Medical studies have indicated that diets which are deficient in vitamin E accelerate the breakdown of certain fatty acids, a process which invariably leads to aging. The vitamin E content in olive oil is thought to provide a defence against such effects, and thus help maintain mental faculties and muscular control longer and better. Among other benefits, the vitamin A helps prevent and minimise the development of skin wrinkles. As we get older, our digestive capacity becomes markedly reduced resulting in more difficulty to absorb nutrients from food, especially vitamins and minerals. Olive oil is very digestible and its

nutrients are easier to digest. It also has beneficent effects in aiding digestion and stimulating the appetite. Another problem associated with aging bone calcification can be rectified by olive oil consumption. Studies have shown that a diet containing enough oleates as well as a moderate supply of essential fatty acids is needed for healthy bone mineralisation a process that aids the developing bones in children and prevents calcium loss in adults.

Olive Oil, good for every body function

Olive oil is natures storehouse of many healthful nutrients like vitamins A, E, D and K. Other nutrients found in olive oil are: Magnesium-rich chlorophyll encourages formation of healthy red blood cells. Squalene, a precursor to phytoesterols, helps reduce acidity. Phytoesterols (in the form of beta-sitosterol) assists in preventing cholesterol absorption. Caffeic and gallic nutrients stimulate the flow of bile which helps alkalise food coming out of the stomach, reducing stress on the pancreas. Phenolic compounds protect against fermentation of fats and cholesterol, and may promote higher production of fat-digesting enzymes in the pancreas. Cycloartenol lowers the amount of cholesterol in free circulation and increases excretion of bile to mop up excess acidity and increase alkalinity of the food coming out of the stomach. Olive Oil has been shown to have beneficial effects on virtually every aspect of body function, development and maintenance, including brain development, bone structure, digestion, aging process, the condition of skin and hair, metabolism, and on plaque formation in the blood vessels. There is so much scientific evidence now that establishes the health benefits of olive oil. You will be hard put to find any other food that has so many positive effects on so many different parts of the body and their functions. These health benefits can be derived from all forms of olive oil; however, refined oils undergo a lot of high temperatures during processing which destroys or alters the antioxidants, and thus have very little, if any, vitamins left. In order to gain the maximum medicinal benefit, you should use only Extra Virgin olive oil.

NutriStrategy Nutrition Information for Nutrients, Vitamins and Minerals NutriStrategy provides an overview of nutrition, nutrient food sources and the functions of vitamins and minerals in the body. CALORIES are needed to provide energy so the body functions properly. The number of calories in a food depends on the amount of energy the food provides. The number of calories a person needs depends on age, height, weight, gender, and activity level. People who consume more calories than they burn off in normal daily activity or during exercise are more likely to be overweight. Fat: 1 gram = 9 calories Protein: 1 gram = 4 calories Carbohydrates: 1 gram = 4 calories Alcohol: 1 gram = 7 calories FAT should account for 30% or less of the calories consumed daily, with saturated fats

accounting for no more than 10% of the total fat intake. Fats are a concentrated form of energy which help maintain body temperature, and protect body tissues and organs. Fat also plays an essential role in carrying the four fat-soluble vitamins: A, D, E, and K. Excess calories from protein and carbohydrates are converted to and stored as fat. Even if you are eating mostly "fat free" foods, excess consumption will result in additional body fat. Fat calories in food are readily stored, while it takes energy to transform protein and carbohydrates to body fat. The only proven way to reduce body fat is to burn more calories than one consumes. tends to increase blood cholesterol levels. Most saturated fats tend to be solid at room temperature, with the exception of tropical oils. Saturated Fat: found mostly in meat and dairy products, as well as some vegetable oils, such as coconut and palm oils (tropical oils). Butter is high in saturated fat, while margarine tends to have more unsaturated fat. tends to lower blood cholesterol levels Polyunsaturated found mostly in plant sources. (safflower, sunflower, Fat: soybean, corn, cottonseed) tends to lower LDL cholesterol (the "bad" cholesterol) Monounsaturated found in both plant and animal products, such as Fat: olive oil, canola oil, peanut oil, and in some plant foods such as avocado

CHOLESTEROL intake should not exceed 300 milligrams a day. Individuals differ on their absorption of dietary cholesterol, what is important is ones level of blood cholesterol. High blood cholesterol has been linked to the occurrence of atherosclerosis. Atherosclerosis is a buildup of fatty deposits in the coronary arteries and other blood vessels, and is a leading cause of heart attacks. Dietary cholesterol is only found in foods from animal sources, including meat, fish, milk, eggs, cheese, and butter. You may have heard the terms HDL and LDL discussed in relation to blood cholesterol and heart disease. HDL and LDL are lipoproteins, substances found in the bloodstream, that transport cholesterol and triglycerides in the body. HDLs help remove cholesterol from the blood, protecting you from heart disease (atherosclerosis). LDLs are thought to deposit cholesterol in artery walls, increasing your risk of heart disease (atherosclerosis). Most abundant type, LDL carries approximately 65% of the total circulating cholesterol. High levels of LDL are associated with atherosclerosis.

CARBOHYDRATES are a major source of energy and should account for 50% to 60% of calories consumed each day. monosaccharides and disaccharides Sugars: found in fruits (sucrose, glucose, fructose, pentose), milk (lactose), and soft drinks and sweets. polysaccharides Complex found in whole grain cereals, flour, bread, rice, corn, Carbohydrates: oats, potatoes, and legumes.

DIETARY FIBER Sources of fiber from highest to lowest are highfiber grain products, nuts, legumes (kidney, navy, black and pinto beans), vegetables, fruits, and refined grain products. may help lower blood cholesterol by inhibiting digestion of fat and cholesterol; helps control blood sugar in people with diabetes. found in peas, beans, oats, barley, some fruits and vegetables (apples, oranges, carrots), and psyllium. helps prevent constipation, hemorrhoids, and diverticulosis found in bran (wheat, oat, and rice), wheat germ, cauliflower, green beans, potatoes, celery

Soluble Fiber:

Insoluble Fiber:

PROTEIN should account for 10% to 20% of the calories consumed each day. Protein is essential to the structure of red blood cells, for the proper functioning of antibodies resisting infection, for the regulation of enzymes and hormones, for growth, and for the repair of body tissue. Amino acids are the building blocks of protein and are found in a variety of foods. Meat, milk, cheese, and egg are complete proteins that have all the essential amino acids. Other sources of protein include whole grains, rice, corn, beans, legumes, oatmeal, peas, and peanut butter. For those who do not eat meat, eggs, or dairy products, it is important to eat a variety of these other foods in order to get enough protein. SODIUM intake is recommended to be less than 3,000 milligrams daily. One teaspoon of table salt contains about 2,000 milligrams of sodium. The difference between "sodium" and "salt" can be confusing. Sodium is a mineral found in various foods including table salt (sodium chloride). Table salt is 40% sodium. People with high blood pressure (hypertension) may be instructed by their doctor or dietitian to reduce sodium intake. High blood pressure can increase the risk of heart attack, stroke, or kidney disease. The body needs a small amount of sodium to help maintain normal blood pressure and normal function of muscles and nerves. High sodium intake can contribute to water retention. Sodium is found in table salt, baking soda, monosodium glutamate (MSG), various seasonings, additives, condiments, meat, fish, poultry, dairy foods, eggs, smoked meats, olives, and pickled foods. POTASSIUM is essential for maintaining proper fluid balance, nerve impulse function, muscle function, cardiac (heart muscle) function Sources: bananas, raisins, apricots, oranges, avacadoes, dates, cantaloupe, watermelon, prunes, broccoli, spinach, carrots, potato, sweet potato, winter squash, mushrooms, peas, lentils, dried beans, peanuts, milk, yogurt, lean meats VITAMINS AND MINERALS are required for the regulation of the body's metabolic functions, and are found naturally in the foods we eat. Many foods are fortified in order to provide additional nutrients, or to replace nutrients that may have been lost during the processing of the food. Most people are able to obtain satisfactory nutrition from the wide selection of foods available in the United States. If a person is not able to eat a variety of foods from the basic food groups, then a vitamin and mineral supplement may be necessary. However, except for certain unusual health conditions,

very few persons should need more than 100% of the Recommended Daily Allowance for any single nutrient. Large doses of vitamin and mineral supplements can be harmful. Vitamins come in two varieties: fat soluble and water-soluble. Fat-soluble vitamins can be stored in the body for long periods of time, while excess amounts of water-soluble vitamins are excreted in the urine. needed for new cell growth, healthy skin, hair, and tissues, and vision in dim light sources: dark green and yellow vegetables and yellow fruits, such as broccoli spinach, turnip greens, carrots, squash, sweet potatoes, pumpkin, cantaloupe, and apricots, and in animal sources such as liver, milk, butter, cheese, and whole eggs. promotes absorption and use of calcium and phosphate for healthy bones and teeth sources: milk (fortified), cheese, whole eggs, liver, salmon, and fortified margarine. The skin can synthesize vitamin D if exposed to enough sunlight on a regular basis. protects red blood cells and helps prevent destruction of vitamin A and C sources: margarine and vegetable oil (soybean, corn, safflower, and cottonseed), wheat germ, green leafy vegetables. necessary for normal blood clotting and synthesis of proteins found in plasma, bone, and kidneys. sources: spinach, lettuce, kale, cabbage, cauliflower, wheat bran, organ meats, cereals, some fruits, meats, dairy products, eggs. an antioxidant vitamin needed for the formation of collagen to hold the cells together and for healthy teeth, gums and blood vessels; improves iron absorption and resistance to infection. sources: many fresh vegetables and fruits, such as broccoli, green and red peppers, collard greens, brussel sprouts, cauliflower, lemon, cabbage, pineapples, strawberries, citrus fruits needed for energy metabolism and the proper function of the nervous system sources: whole grains, soybeans, peas, liver, kidney, lean cuts of pork, legumes, seeds, and nuts. needed for energy metabolism, building tissue, and helps maintain good vision. sources: dairy products, lean meats, poultry, fish, grains, broccoli, turnip greens, asparagus, spinach, and enriched food products. needed for energy metabolism, proper digestion, and healthy nervous system sources: lean meats, liver, poultry, milk, canned salmon, leafy green vegetables needed for cell growth sources: chicken, fish, pork, liver, kidney, whole grains, nuts, and legumes promotes normal digestion; essential for development of red blood cells sources: liver, yeast, dark green leafy vegetables, legumes, and some fruits needed for building proteins in the body, red blood cells, and normal function of nervous tissue sources: liver, kidney, yogurt, dairy products, fish, clams, oysters, nonfat dry milk, salmon, sardines

Vitamin A

Vitamin D

Vitamin E

Vitamin K

Vitamin C (Ascorbic acid)

Thiamin (B1)

Riboflavin (B2)

Niacin Vitamin B6 (Pyridoxine) Folate (Folic Acid)

Vitamin B12

 needed for healthy bones and teeth, normal blood clotting, and nervous system functioning Calcium sources: dairy products, broccoli, cabbage, kale, tofu, sardines and salmon needed for the formation of hemoglobin, which carries oxygen from the lungs to the body cells Iron sources: meats, eggs, dark green leafy vegetables, legumes, whole grains and enriched food products needed for healthy bones and teeth, energy metabolism, and Phosphorus acidbase balance in the body sources: milk, grains, lean meats, food additives needed for healthy bones and teeth, proper nervous system functioning, and energy metabolism Magnesium sources: dairy products, meat, fish, poultry, green vegetables, legumes needed for cell reproduction, tissue growth and repair Zinc sources: meat, seafood, and liver, eggs, milk, whole-grain products needed for energy metabolism Pantothenic sources: egg yolk, liver, kidney, yeast, broccoli, lean beef, skim Acid milk, sweet potatoes, molasses needed for synthesis of hemoglobin, proper iron metabolism, and Copper maintenance of blood vessels sources: seafood, nuts, legumes, green leafy vegetables needed for enzyme structure Manganese sources: whole grain products, fruits and vegetables, tea

NutriStrategy Healthy Eating Ideas Reduce Fat and Cholesterol Use skim or low-fat milk and cheese made from skim or low-fat milk Cut back on the amount of fat you use in cooking Use water-packed tuna instead of oil-packed Choose lean cuts of meat Trim visible fat from meat Roast, bake, broil, or simmer meats and drain fat after cooking. Don't fry Remove the skin of cooked poultry Use smaller amounts of meat and stretch it by serving in casseroles with grains and vegetables In a dip or sandwich filling, replace all or part of the mayonnaise with yogurt Serve Canadian bacon instead of regular bacon Use vegetable or peanut oils instead of solid shortening and use margarine instead of butter or lard Try substituting egg whites in recipes calling for whole eggs See a comparison of different types of fat and cooking oils Control Calories Avoid overeating. Eat only when hungry and just until you're full. Moderation! Eat a variety of foods that you enjoy, but watch serving sizes. Eat slowly and chew your food well. This allows you to realize you are full before you overeat. Don't automatically have second helpings, unless it's a low-calorie vegetable or fruit. Decrease your fat and sugar intake and your caloric intake will likely decrease.

 Eat in a relaxed environment. It takes about 20 minutes after you begin eating for your mind to realize that you are full. Reduce Sugar Avoid high sugar foods - read labels for words like high fructose corn syrup, dextrose, sucrose Use unsweetened canned fruit or fruit canned in its own juice. Try using less sugar in your favorite recipes Reduce Sodium Decrease the amount of salt used while cooking Taste foods before you add salt Avoid high sodium foods - read sodium content on the labels Drain and rinse canned vegetables Increase Fiber Eat whole grain breads, cereals, and pastas Eat more raw fruits and vegetables Nuts and seeds add fiber, but be aware of the additional calories Add bran (1 to 3 tablespoons) into your daily diet. Mix it with cereals, casseroles, tuna salad, and muffins Fats, Cooking Oils and Fatty Acids Fat should account for 30% or less of the calories consumed daily, with saturated fats accounting for no more than 10% of the total fat intake. Fats are a concentrated form of energy which help maintain body temperature, and protect body tissues and organs. Fat also plays an essential role in carrying the four fat-soluble vitamins: A, D, E, and K. Excess calories from protein and carbohydrates are converted to and stored as fat. Even if you are eating mostly "fat free" foods, excess consumption will result in additional body fat. Fat calories in food are readily stored, while it takes energy to transform protein and carbohydrates to body fat. The only proven way to reduce body fat is to burn more calories than one consumes. Saturated Fat tends to increase blood cholesterol levels. Most saturated fats tend to be solid at room temperature, with the exception of tropical oils. It is found mostly in meat and dairy products, as well as some vegetable oils, such as coconut and palm oils (tropical oils). Butter is high in saturated fat, while margarine tends to have more unsaturated fat. Polyunsaturated Fat tends to lower blood cholesterol levels. It is found mostly in plant sources. (safflower, sunflower, soybean, corn, cottonseed). Monounsaturated Fat tends to lower LDL cholesterol (the "bad" cholesterol). It is found in both plant and animal products, such as olive oil, canola oil, peanut oil, and in some plant foods such as avocado. Vegetable Oils Total PolyunsaturatedMonounsaturated Saturated and Unsaturated Fatty Acids* Fatty Acids* Fatty Acids* Shortening Fatty Acids* Safflower Oil Sunflower Oil Corn Oil 75% 12% 86% 9% Soybean Oil 66% 20% 86% 10% Cottonseed Oil 59% 24% 83% 13% Canola Oil 58% 23% 81% 14% Olive Oil 52% 18% 70% 26% Peanut Oil 33% 55% 88% 7% Soft Tub 8% 74% 82% 13%

Marg.*** Stick Margarine*** Veg. Shortening*** Palm Oil Coconut Oil Palm Kernal Oil Animal Fats Tuna Fat**** Chicken Fat Lard Mutton Fat Beef Fat Butter Fat

32% 31% 18% 14% 9% 2% 2%

46% 47% 59% 51% 37% 6% 11%

78% 78% 77% 65% 46% 8% 13%

17% 17% 19% 31% 49% 86% 81%

37% 21% 11% 8% 4% 4%

26% 45% 45% 41% 42% 29%

63% 66% 56% 49% 46% 33%

27% 30% 40% 47% 50% 62%

* Values are given as a percent of total fat ** Total unsaturated fatty acids = polyunsaturated fatty acids + monounsaturated fatty acids. The sum of total unsaturated fatty acids + saturated fatty acids will not add to 100 percent because each item has a small amount of other fatty substances that are neither saturated nor unsaturated. *** Made with hydrogenated soybean oil + hydrogenated cottonseed oil. **** Fat from white tuna, canned in water, drained solids. NutriStrategy - Low Calorie Cooking Tips and Low Fat Recipe Ideas Reduce calories and fat content in your foods and recipes by cooking with seasonings to add flavor, instead of fat, carbohydrates and calories. Look up by the Food Name or Food Type and the Spice or Seasoning Name. FOODS OR FOOD TYPES All Meats: Bay leaves, celery, cayenne, curry powder, garlic, pepper, majoram, nutmeg, oregano, paprika, sage, thyme, vinegar Beef: Allspice, dill, chili powder, garlic Chicken: Poultry, seasoning, cranberries, celery seed, celery leaves, dill, ginger, oregano, parsley, tumeric, sesame seeds Lamb: Celery seed, celery leaves, curry, mint, rosemary, cinnamon, sage Pork: Cinnamon, coriander, garlic, onion, sage, thyme, ginger Veal: Bay leaf, ginger, curry, thyme, majoram, oregano Fish: Dill, paprika, bay leaf, cayenne, fennel, ginger, dry mustard, lemon juice, tumeric Egg: Dill, basil, nutmeg, majoram, dry mustard, onions, paprika, parsely, thyme, tumeric Asparagus: Caraway, vinegar, lemon juice Cabbage: Caraway, vinegar, cardamon Corn: Green peppers, tomatoes, coriander Green beans: Caraway, basil, dill, majoram, nutmeg, sage, vinegar, lemon juice

Peas: Majoram, thyme, onion, basil, green pepper, parsley Potatoes: Dill, caraway, green pepper, onion, parsley, thyme Squash: Cinnamon, nutmeg, onion Tomatoes: Dill, basil, cinnamon, majoram, oregano, onion, sage, thyme, vinegar Noodles: Paprika, caraway Rice: Green pepper, onion, tumeric Breads: Caraway, celery, basil, dill, garlic, fennel, mint, thyme, vinegar, parsley, sesame seeds Fruits: Almond extract, vanilla extract, cinnamon, ginger, cloves, poppy seed, nutmeg, majoram

SPICES AND SEASONINGS Allspice: Fruit, sweet potatoes, squash, eggs, fish, pot roast Anise: Cheese, beverages, cookies, cakes, breads, fish, stew, fruit dishes Basil: All vegetables, fish, meat, poultry, egg dishes, sauces and gravies, all Italian dishes Bay Leaf: Roasts, stews, soups, marinades, poultry, dressings, chowders Cardamon: Fruit, soups, squash, baked goods, sweet potatoes Cayenne Pepper: Sauces, vegetables, cheese, eggs, fish, chicken, pizza, spaghetti, meat dishes Celery Salt: Soups, stews, meat loaf, egg dishes, breads, rolls, stuffing, potato salad, tomatoes, and other vegetables Chili Powder: Corn, bean casseroles, cheese, marinades, chicken, meat laf, stews, egg dishes, tomato and barbeque sauces, dips Cinnamon: Lamb or beef stews, roast lamb, chicken, pork, ham, beverages, bakery products, fruit Cloves: Glazed pork or beef, tomatoes, sweet potatoes, carrots, green beans Coriander: Meat and poultry, stuffings, curry sauces, fruit, barbeque sauces, fruit salads, custards, marinated bean salads Cumin: Chili, omelets, salad dressing Curry Powder: Curried meat, poultry, fish, eggs, dried beas, fruit, dips, breads, salad dressings, marinades Dill Seed and Dill Weed: Sauces, green beans, egg dishes, fish, chicken, breads Fennel: Sauerkraut, breads, cakes, cookies, egg dishes, fish, stews, marinades for meats, vegetables, cheese, baked or stewed apples Garlic: Meat, poultry, fish, stews, marinades, tomato dishes, dips, sauces, salads, salad dressings

Ginger: Baked or stewed fruits, vegetables, baked goods, poultry, fish, meat, beverages, soups, several Oriental dishes Juniper Berries: Venison, game, rabbit, stews, hot or cold drinks Mace: Fruit, meat loaf, fish, poultry, chowder, vegetables Majoram: Soups, baked goods, egg dishes, spaghetti, pizza, broccoli, mushrooms, squash, peas, cauliflower, carrots, tomato dishes, meat and fish Mint: Sauces for lamb and poultry, punches, tea, sauces for desserts, vegetables Dry Mustard: Vegetables, fish, meat, poultry, salad dressings, egg and cheese sauces Mustard Seed: Corned beef, cole slaw, potato salad, boiled cabbage, pickles, sauerkraut Nutmeg: Hot beverages, puddings, fruits, baked goods, eggs, vegetables, fish, meat, poultry Onion Powder: Breads, egg dishes, rice dishes, cheese dishes, stuffing, vegetables, salads, fish, meat, poultry, stews, dips Oregano: Fish, meat, poultry, all vegetables, stuffins, cheese dishes, egg dishes, barbeque sauce, chili, pizza, pasta sauces, tomatoes Paprika: Fish, meat, poultry, egg dishes, cheese dishes, also used as garnish or to add color Parsley: Used as garnish, salads, broiled meat, fish, poultry, soups, cole slaw, breads, tomato and sauces Pepper, black: Fish, meat, poultry, eggs, vegetables Pepper, white: Vegetables, some light meats, poultry and fish Pepper, red: Barbequed beef or pork, tamale pie, dips, curried dishes, spaghetti sauce, vegetables, poultry, pickles, sauces, soups, meats Poultry Seasoning: Stuffings, poultry, veal, meat loaf, chicken soup Rosemary: Soups, stews, marinades, potatoes, spinach, cauliflower Saffron: Chicken, seafood, rice Sage: Stuffings for meats, fish, and poultry, sauces, soups, chowders, marinades, onions, tomatoes, egg and cheese dishes Savory: Tomatoes, seafood Tarragon: Casseroles, marinades, sauces, salad dressings, egg dishes, fish, meat, poultry Thyme: Fish, meat, poultry, vegetables, rice Tumeric: Chutney, pickles, rice dishes, egg dishes, curried meat, fish and poultry, breads, cakes