Antibiotics

Antibiotics are drugs that help prevent and cure diseases in animals. Concerns have been raised that antibiotic use in cattle causes antibiotic-resistant bacteria to develop; therefore, threatening human health. Whether antibiotics are harmful or not, you have the right to know if they are in your food. The “antibiotic-free” label is not regulated, so look for “no antibiotics administered” or “raised without antibiotics.” Both labels indicate that animals were raised without the potentially harmful substances.

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Antioxidant

Antioxidants are nutrients or components of food that slow or prevent oxidative damage from free radicals such as oxygen and oxygen by-products. They can also potentially help to prevent illnesses such as cancer or heart disease. Think of a cut apple turning brown in open air and how a squeeze of lemon juice (full of the antioxidant Vitamin C) can prevent browning. Now imagine what a bunch of antioxidants (e.g.,Vitamin A, Vitamin E, Lycopene, Selenium, Copper, Zinc and Manganese) could do for your cells.

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Calorie

Literally speaking, a calorie is a unit of energy – the amount of energy required to raise the temperature of one gram of water by 1 degree Celsius. How does that relates to food? The amount of energy in your food is measured in calories, which helps you determine just how many calories you need to consume (calories in) to support your lifestyle (calories out). To maintain weight, calories in should equal calories out (energy expended); however, not all calories are created equal. One cup of broccoli contains approximately 30 calories, whereas one HERSHEY'S KISSES bite-sized chocolate contains 25 calories – a perfect example of why it's the nutrient quality of your calories that really counts!

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Carbohydrate

Carbohydrates (commonly referred to as “carbs”) are the body's main energy source and are made up of starches and sugars that are broken down into units of glucose to be absorbed in the body. Fiber is also a carbohydrate, but it's not absorbed by the body. Nutrient-rich fruits, vegetables, grains, and milk all naturally contain carbohydrates. Processed foods and drinks with added sugars also contain carbohydrates, but they contain little or no nutrients. To maximize the nutritional impact of your diet, choose carbs wisely.

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Cholesterol

Cholesterol is a fat-like substance only found in foods of animal origin and is important for building cells.

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Co-Enzyme

Co-enzymes are substances that assist or partner with enzymes to create reactions. Vitamins are an example of a co-enzyme.

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Enzyme

Enzymes are proteins that cause reactions in the body. Minerals are part of enzymes, and vitamins partner up with enzymes to help create reactions in the body.

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Essential Amino Acid

Amino acids are the building blocks of protein. Some amino acids that cannot be produced by the body alone must be consumed in dietary proteins such as meat, poultry, or fish.

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Essential Fatty Acid

Essential fatty acids are fats not produced by the body; therefore, they must come from other sources. There are two types of essential fatty acids, and it's important to know the difference. Omega-3s are polyunsaturated fats that can help reduce blood clotting in arteries. They are most commonly found in fatty fish like salmon, mackerel, and sardines but also in walnuts and flaxseed. Omega-6s are also polyunsaturated fats that can help lower LDL (bad cholesterol). They can be found in vegetable oils such as sunflower or corn.

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Fat (Mono, Poly, Sat, Trans)

Fat is a major energy source and an important macronutrient. It is more calorically dense than a carbohydrate and a protein, and it is necessary for energy, transporting fat-soluble vitamins, maintaining healthy skin and hair, and brain development.

Understanding the difference between good fats and bad fats is important. Remember it like this: MUFA and PUFA (the good fat sisters) and Sat and Trans (the bad fat brothers).

MUFA (Monounsaturated fatty acids) lower LDL (bad cholesterol) and total cholesterol while raising HDL (good cholesterol). MUFA sources include canola, nut, and olive oils.

PUFA (Polyunsaturated fatty acids) lower LDL, total cholesterol, and HDL. Good PUFA sources are corn, safflower, soybean (vegetable), sesame, or sunflower oils.

Sat (saturated fats) raise LDL and total cholesterol. They are found primarily in animal-based foods like butter, meat, poultry, and whole milk but can also be found in some plant foods like coconut and palm oils.

Trans (trans fats) are formed during the process of partial hydrogenation, which keeps fats solid and shelf-stable. They can be worse than saturated fats because they raise LDL and total cholesterol while possibly lowering HDL. Trans fats are found in margarine, and they are often in commercial cakes and cookies as well.

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Fiber

Fiber is a type of carbohydrate that is not digested or absorbed by the body. It is found abundantly in vegetables, fruit and whole grains. Fiber is known to promote health and is thought to play a part in disease prevention.

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Hormone

In general, hormones are better left to nature. Artificial hormones like recombinant growth hormone (rBGH) are permitted in the production of milk in the United States (one of the few countries to approve its use) to increase production, but they may also alter/interfere with normal human development. Hormones are not permitted to be used, however, while raising pigs and chickens; therefore, the label “hormone free” does not indicate special farming practices.

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Minerals

Like vitamins, minerals are a group of essential nutrients that help the body regulate processes (e.g., digestion, nerve impulses and healing) and provide structure to bones, blood, tissues and organs. Major minerals include calcium, phosphorus, magnesium, chloride, potassium, and sodium. They can be found in varying amounts in many natural sources: milk (calcium), salt (sodium and chloride), vegetables (potassium), and meat (phosphorus). Trace minerals are of equal importance and include chromium (from beef, liver, and eggs), fluoride (from drinking water, fish and teas), iodine (from seafood, iodized salt and dairy), iron (from fish, organ meats and leafy greens), manganese (from plant foods), selenium (from seafood, grains and meat), molybdenum (from legumes, grains, leafy greens, milk, and liver), and zinc (from whole grains, fish and poultry). Therefore, the evidence is clear: a natural and varied diet is always your best bet!

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Nutrient

Nutrients are components of food that nourish the body while helping it maintain and repair itself.

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Omega-3

(see essential fatty acid).

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Omega-6

(see essential fatty acid).

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Organic

For a product to be labeled “USDA organic,” it must be at least 95 percent free of pesticides, synthetic fertilizers and sewage sludge. Additionally, it cannot be genetically modified or irradiated. In simpler terms, “USDA organic” products contain no artificial chemicals like pesticides, hormones, or antibiotics. For animals to be considered organic, they must also eat organically grown feed and have outdoor access. Some experts also claim that organic foods are healthier than conventional foods..

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Probiotic

Probiotics are live cultures or bacteria found in certain foods that can help promote healthy bacteria in the intestines and ultimately improve health. Probiotics can also help with conditions such as diarrhea and lactose intolerance. They can be found in fermented products like yogurt or kimchee.

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Prebiotic

Prebiotic is the precursor to probiotic (see Probiotic above).

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Protein

Proteins are macronutrients made up of amino acids that are necessary for the growth and maintenance of tissues in the body. Proteins can be found in meat, fish, eggs, beans and many whole grains.

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Sodium

Sodium is a naturally occurring mineral that helps maintain fluid balance, blood pressure, muscle relaxation and contraction, and transmission of nerve impulses. Although sodium is necessary for good health, many processed foods contain excessive amounts. Overconsumption of sodium is linked to high blood pressure.

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Superfood

Superfoods are foods with high phytonutrient content and are typically very colorful. Phytonutrients are components of plants that naturally help protect them from predators, bacteria, fungi, etc. They are not vitamins or minerals.

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Vitamins

Vitamins are substances that help with the body's regulatory processes. They often act as coenzymes or antioxidants. There are two types of vitamins:water-soluble (those that dissolve in water), like vitamin C and B-vitamins, and fat-soluble (those that are absorbed with the help of fat), vitamins A,D, E and K..

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Whole Foods

Whole foods are foods that have not been processed or refined and are consumed in their whole form. For example, an apple is a whole food; however, apple sauce, even when homemade, is a “processed” food. Whole foods, therefore, contain the most nutrients because nothing has been stripped away in processing!

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Whole Grain

Whole grains are grains that have not been processed or refined. They contain bran, germ, and endosperm of the grain. Whole grains are important because they contain more fiber and nutrients than refined grains.

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