Whether you’re heading out for an exercise session or suffering from a mid-afternoon slump, there are times when we all need an energy boost. For an instant pick-me-up to help you keep going, check out these top 5 energy-boosting foods.
At the grocery store, make sure you choose fresh fruits.
Oats
If you’re feeling worn out, weak or unable to concentrate, you could be deficient in certain B vitamins. B vitamins not only help to keep the brain functioning properly, they also help the body to break down carbohydrates into glucose to fuel the body. For a good source of B vitamins, try incorporating oats into your diet with a morning bowl of porridge or a few oatcakes.
Not only are oats high in B vitamins, they are a great source of many other nutrients including calcium, magnesium, selenium and manganese. On top of this, oats are a low GI food, meaning that they will help keep your blood sugar stable and release a slow, steady stream of energy.
Chocolate
Amongst the many reported health benefits of chocolate (including its ability to lower heart disease risk, prevent wrinkles and boost the mood), the popular treat is also a great pick-me-up snack, which is great news for chocoholics. Chocolate is high in energy-boosting chemicals including theobromine (a stimulant found in many popular energy drinks) and caffeine.
Furthermore, chocolate is a great source of magnesium and chromium, which both play a role in energy production. To boost your energy while protecting your health, try snacking in moderation on dark chocolate, which is lower in saturated fats and higher in antioxidants than the milk variety.
Fruit
Dehydration can be a leading cause of low energy levels, so if you feel your energy waning throughout the day try increasing your intake of fluids and foods with high water content. While all foods contain some water, fruit has a particularly high proportion, with some good options to try including watermelon, cantaloupe melon and berries.
As well as being high in fluids, fruit is also a good source of natural sugars to boost your energy. Furthermore, fruit contains a variety of energy-boosting vitamins and minerals including vitamin C (berries, kiwi fruit and citrus fruits), and B vitamins (bananas and avocado).
Green tea
Not only is drinking green tea great for keeping your fluids up, the health-boosting drink can also help regulate blood sugar levels, thereby preventing energy spikes and crashes that can result in feelings of fatigue. Green tea also generally contains caffeine which can help to give energy levels a boost.
For those who suffer from low energy levels before and during exercise, a research study in Japan found that green tea extract could boost exercise endurance by up to 24%, making it a great energy drink to sip before a workout.
Beetroot
Beetroot not only provides a multitude of health benefits, the vibrant vegetable is also a great source of long-lasting energy. First of all, beetroot has a high sugar content which helps to provide an instant energy boost. It is also high in many energy-boosting nutrients including magnesium, iron, vitamin C and nitrate.
Also, while beetroot is great for instant energy, it also provides long-lasting results. Researchers at the University of Exeter found in a study on the effects of beetroot juice on exercise performance that drinking the juice helped increase stamina and could enable people to exercise for up to 16% longer.
Friday, October 7, 2011
Top 5 pick-me-up foods
Whether you’re heading out for an exercise session or suffering from a mid-afternoon slump, there are times when we all need an energy boost. For an instant pick-me-up to help you keep going, check out these top 5 energy-boosting foods.
At the grocery store, make sure you choose fresh fruits.
Oats
If you’re feeling worn out, weak or unable to concentrate, you could be deficient in certain B vitamins. B vitamins not only help to keep the brain functioning properly, they also help the body to break down carbohydrates into glucose to fuel the body. For a good source of B vitamins, try incorporating oats into your diet with a morning bowl of porridge or a few oatcakes.
Not only are oats high in B vitamins, they are a great source of many other nutrients including calcium, magnesium, selenium and manganese. On top of this, oats are a low GI food, meaning that they will help keep your blood sugar stable and release a slow, steady stream of energy.
Chocolate
Amongst the many reported health benefits of chocolate (including its ability to lower heart disease risk, prevent wrinkles and boost the mood), the popular treat is also a great pick-me-up snack, which is great news for chocoholics. Chocolate is high in energy-boosting chemicals including theobromine (a stimulant found in many popular energy drinks) and caffeine.
Furthermore, chocolate is a great source of magnesium and chromium, which both play a role in energy production. To boost your energy while protecting your health, try snacking in moderation on dark chocolate, which is lower in saturated fats and higher in antioxidants than the milk variety.
Fruit
Dehydration can be a leading cause of low energy levels, so if you feel your energy waning throughout the day try increasing your intake of fluids and foods with high water content. While all foods contain some water, fruit has a particularly high proportion, with some good options to try including watermelon, cantaloupe melon and berries.
As well as being high in fluids, fruit is also a good source of natural sugars to boost your energy. Furthermore, fruit contains a variety of energy-boosting vitamins and minerals including vitamin C (berries, kiwi fruit and citrus fruits), and B vitamins (bananas and avocado).
Green tea
Not only is drinking green tea great for keeping your fluids up, the health-boosting drink can also help regulate blood sugar levels, thereby preventing energy spikes and crashes that can result in feelings of fatigue. Green tea also generally contains caffeine which can help to give energy levels a boost.
For those who suffer from low energy levels before and during exercise, a research study in Japan found that green tea extract could boost exercise endurance by up to 24%, making it a great energy drink to sip before a workout.
Beetroot
Beetroot not only provides a multitude of health benefits, the vibrant vegetable is also a great source of long-lasting energy. First of all, beetroot has a high sugar content which helps to provide an instant energy boost. It is also high in many energy-boosting nutrients including magnesium, iron, vitamin C and nitrate.
Also, while beetroot is great for instant energy, it also provides long-lasting results. Researchers at the University of Exeter found in a study on the effects of beetroot juice on exercise performance that drinking the juice helped increase stamina and could enable people to exercise for up to 16% longer.
At the grocery store, make sure you choose fresh fruits.
Oats
If you’re feeling worn out, weak or unable to concentrate, you could be deficient in certain B vitamins. B vitamins not only help to keep the brain functioning properly, they also help the body to break down carbohydrates into glucose to fuel the body. For a good source of B vitamins, try incorporating oats into your diet with a morning bowl of porridge or a few oatcakes.
Not only are oats high in B vitamins, they are a great source of many other nutrients including calcium, magnesium, selenium and manganese. On top of this, oats are a low GI food, meaning that they will help keep your blood sugar stable and release a slow, steady stream of energy.
Chocolate
Amongst the many reported health benefits of chocolate (including its ability to lower heart disease risk, prevent wrinkles and boost the mood), the popular treat is also a great pick-me-up snack, which is great news for chocoholics. Chocolate is high in energy-boosting chemicals including theobromine (a stimulant found in many popular energy drinks) and caffeine.
Furthermore, chocolate is a great source of magnesium and chromium, which both play a role in energy production. To boost your energy while protecting your health, try snacking in moderation on dark chocolate, which is lower in saturated fats and higher in antioxidants than the milk variety.
Fruit
Dehydration can be a leading cause of low energy levels, so if you feel your energy waning throughout the day try increasing your intake of fluids and foods with high water content. While all foods contain some water, fruit has a particularly high proportion, with some good options to try including watermelon, cantaloupe melon and berries.
As well as being high in fluids, fruit is also a good source of natural sugars to boost your energy. Furthermore, fruit contains a variety of energy-boosting vitamins and minerals including vitamin C (berries, kiwi fruit and citrus fruits), and B vitamins (bananas and avocado).
Green tea
Not only is drinking green tea great for keeping your fluids up, the health-boosting drink can also help regulate blood sugar levels, thereby preventing energy spikes and crashes that can result in feelings of fatigue. Green tea also generally contains caffeine which can help to give energy levels a boost.
For those who suffer from low energy levels before and during exercise, a research study in Japan found that green tea extract could boost exercise endurance by up to 24%, making it a great energy drink to sip before a workout.
Beetroot
Beetroot not only provides a multitude of health benefits, the vibrant vegetable is also a great source of long-lasting energy. First of all, beetroot has a high sugar content which helps to provide an instant energy boost. It is also high in many energy-boosting nutrients including magnesium, iron, vitamin C and nitrate.
Also, while beetroot is great for instant energy, it also provides long-lasting results. Researchers at the University of Exeter found in a study on the effects of beetroot juice on exercise performance that drinking the juice helped increase stamina and could enable people to exercise for up to 16% longer.
10 surprising things that age you
While ageing is an inevitable part of life, how quickly or well you age depends on many different factors. Although there are some obvious causes of premature ageing, there are many seemingly harmless things that can also add on the years. Here are our top 10 surprising things that age you.
Watching TV
While we all know that spending hours in front of the television is bad for your waistline, you may not know that it can also shorten your lifespan. Researchers from the University of Queensland found that for every hour you watch TV you may shorten your life by as much 22 minutes. Furthermore, research has suggested that watching TV could increase your risk of developing Alzheimer’s disease.
Drinking from bottles and through straws
You probably know that what you drink can affect your looks, but you may be surprised to hear thathow you drink can also influence how well you age. In fact, sucking on straws and drinking out of sports bottles causes the same pursing action – and therefore the same fine lines and wrinkles around the mouth – as smoking. Try drinking directly from the glass whenever you can to help keep the wrinkles at bay.
Too little (or too much) exercise
The benefits of exercise are immeasurable for keeping you looking and feeling young. Not only does a lack of exercise shorten your life and increase risk of obesity and heart disease, but exercise can also keep your brain young by protecting against Alzheimer’s, boosting your mood and leaving you feeling alert and energized. Furthermore, increased blood flow to your skin can help keep your complexion clear, bright and youthful-looking. On the flipside, while we should all make an effort to stay active, too much exercise can cause stiffness in joints and increase risk of arthritis.
Central heating
Many of us spend a fortune on anti-ageing skin products, yet we may regularly accelerate skin ageing without even being aware of it. The central heating and air conditioning systems that many of us use at home and at work can severely dry out skin, leading to premature ageing and wrinkles. To help keep skin youthful and soft, try turning down the heating and wearing more layers to stay warm. Keeping a glass of water in the room can also increase humidity, while wearing a protective face cream can help relieve dryness.
Sugar
Eating too much sugar is clearly bad news for your waistline; however sugar consumption is also up there with sun exposure and smoking when it comes to the major causes of wrinkles. When blood sugar levels are high, a process called glycation occurs which damages the collagen in your skin. Once damaged, the normally springy collagen hardens, leading to wrinkles and sagging.
Your job
While having a job is pretty essential for most of us, it can also be one of the biggest causes of premature ageing. Firstly, work is a big source of stress for many people, which research has found can increase risk of heart disease and speed up cell ageing. Secondly, spending too many hours in the workplace can mean you have little time for essentials such as exercise, proper meals and sleep. To help minimize damage, try to avoid working exceptionally long hours and make the most of your evenings and weekends as times to relax.
Soap
While you may think that soap is your skin’s best friend, this is actually not the case. The reason for this is that your skin has an acid mantle which is a natural protective barrier of the skin. When you wash with soap – which is generally alkaline – it can remove this protective layer of oils and dry out the skin, eventually leading to wrinkles. While it is not advisable to stop washing entirely, try swapping the soap for a PH-neutral and chemical-free cleanser, and bear in mind that there is such a thing as over-cleansing your skin.
Listening to an iPod
Hearing loss is a common symptom of ageing, yet many of us may suffer from diminished hearing early on due to listening to loud music through headphones. While listening to music sparingly and at a moderate volume is unlikely to do you much harm, a study has shown that listening to music on headphones for an hour can temporarily affect people’s hearing, while some researchers have suggested that listening at full volume could put you at risk of permanent damage.
Your pillowcase
You may think you’re indulging in a bit of beauty sleep when you hit the hay at night; however the opposite could in fact be true. If you regularly sleep with the same side of your face pressed against a cotton pillow case this may cause creases on the skin which can eventually turn to fine lines and wrinkles. To help stay youthful overnight try sleeping on your back instead, or switch to a silk or satin pillowcase to create less compression wrinkles and help maintain skin’s moisture levels.
Low fat diets
Many of us switch to low fat diets to help shed excess pounds. However, cutting out good, healthy fats such as omega-3 fatty acids could negatively affect the speed and way in which you age. Omega-3 fatty acids – present in oily fish, walnuts and flax seeds – are essential for keeping you looking and feeling young. Not only do they help keep skin supple and wrinkle-free, but they help boost brain health, keep your heart in good condition, and can even increase your lifespan.
Watching TV
While we all know that spending hours in front of the television is bad for your waistline, you may not know that it can also shorten your lifespan. Researchers from the University of Queensland found that for every hour you watch TV you may shorten your life by as much 22 minutes. Furthermore, research has suggested that watching TV could increase your risk of developing Alzheimer’s disease.
Drinking from bottles and through straws
You probably know that what you drink can affect your looks, but you may be surprised to hear thathow you drink can also influence how well you age. In fact, sucking on straws and drinking out of sports bottles causes the same pursing action – and therefore the same fine lines and wrinkles around the mouth – as smoking. Try drinking directly from the glass whenever you can to help keep the wrinkles at bay.
Too little (or too much) exercise
The benefits of exercise are immeasurable for keeping you looking and feeling young. Not only does a lack of exercise shorten your life and increase risk of obesity and heart disease, but exercise can also keep your brain young by protecting against Alzheimer’s, boosting your mood and leaving you feeling alert and energized. Furthermore, increased blood flow to your skin can help keep your complexion clear, bright and youthful-looking. On the flipside, while we should all make an effort to stay active, too much exercise can cause stiffness in joints and increase risk of arthritis.
Central heating
Many of us spend a fortune on anti-ageing skin products, yet we may regularly accelerate skin ageing without even being aware of it. The central heating and air conditioning systems that many of us use at home and at work can severely dry out skin, leading to premature ageing and wrinkles. To help keep skin youthful and soft, try turning down the heating and wearing more layers to stay warm. Keeping a glass of water in the room can also increase humidity, while wearing a protective face cream can help relieve dryness.
Sugar
Eating too much sugar is clearly bad news for your waistline; however sugar consumption is also up there with sun exposure and smoking when it comes to the major causes of wrinkles. When blood sugar levels are high, a process called glycation occurs which damages the collagen in your skin. Once damaged, the normally springy collagen hardens, leading to wrinkles and sagging.
Your job
While having a job is pretty essential for most of us, it can also be one of the biggest causes of premature ageing. Firstly, work is a big source of stress for many people, which research has found can increase risk of heart disease and speed up cell ageing. Secondly, spending too many hours in the workplace can mean you have little time for essentials such as exercise, proper meals and sleep. To help minimize damage, try to avoid working exceptionally long hours and make the most of your evenings and weekends as times to relax.
Soap
While you may think that soap is your skin’s best friend, this is actually not the case. The reason for this is that your skin has an acid mantle which is a natural protective barrier of the skin. When you wash with soap – which is generally alkaline – it can remove this protective layer of oils and dry out the skin, eventually leading to wrinkles. While it is not advisable to stop washing entirely, try swapping the soap for a PH-neutral and chemical-free cleanser, and bear in mind that there is such a thing as over-cleansing your skin.
Listening to an iPod
Hearing loss is a common symptom of ageing, yet many of us may suffer from diminished hearing early on due to listening to loud music through headphones. While listening to music sparingly and at a moderate volume is unlikely to do you much harm, a study has shown that listening to music on headphones for an hour can temporarily affect people’s hearing, while some researchers have suggested that listening at full volume could put you at risk of permanent damage.
Your pillowcase
You may think you’re indulging in a bit of beauty sleep when you hit the hay at night; however the opposite could in fact be true. If you regularly sleep with the same side of your face pressed against a cotton pillow case this may cause creases on the skin which can eventually turn to fine lines and wrinkles. To help stay youthful overnight try sleeping on your back instead, or switch to a silk or satin pillowcase to create less compression wrinkles and help maintain skin’s moisture levels.
Low fat diets
Many of us switch to low fat diets to help shed excess pounds. However, cutting out good, healthy fats such as omega-3 fatty acids could negatively affect the speed and way in which you age. Omega-3 fatty acids – present in oily fish, walnuts and flax seeds – are essential for keeping you looking and feeling young. Not only do they help keep skin supple and wrinkle-free, but they help boost brain health, keep your heart in good condition, and can even increase your lifespan.
Most frequently used food and diet terms
Do you know your monounsaturated fats from your polyunsaturated? Your omegas from your antioxidants? If you are confused by food terminology we're here to help with a healthy eating A to Z, we've selected the most frequently used food and diet terms associated with healthy eating to help you to clean up your diet.
Alcohol - we all know what this is! 'Alcohol' is the term used to refer to ethanol and contains a whopping 7 calories per gram!
Amino acids - there are 20 different types of amino acid, eight of which are 'essential' - that is, the body cannot make these, so they must be found in the diet.
Antioxidants- these are the good guys, protecting against free radical damage by giving up one of their own electrons, stabilizing the free radical and making it less reactive.
BMI - a mathematical calculation used to determine whether or not a person's bodyweight is suitably healthy for their height. BMI = weight in kg/height in m2. A healthy BMI is considered to bebetween 18.5 and 25. However, BMI can be unreliable because it measures only weight, not fat. Weight in itself is not always a good indicator of a person's health, for example muscle weighs more than fat, so most athletes are deemed as overweight using the BMI; this does not however mean that they are unhealthy.
Calorie - a measurement of energy. It refers to the amount of energy needed to raise the temperature of 1 gram of water by 1 degree celsius. Food calories are measured by combustion, that is, how much heat is released when a foodstuff burns.
Carbohydrate - compounds of carbon, hydrogen and oxygen. In dietary terms, there are two kinds - complex carbohydrates and sugar. Carbohydrates contain around 4 calories per gram.
Cholesterol - this is an essential fat that your body uses for many biological processes. However, in excess, it can be harmful. It is made mostly in the liver from saturated fat, and circulates in the bloodstream. There is more than one kind of cholesterol.
Complex carbohydrate - this is a term used to describe larger packages (or molecules) of carbohydrate. There are two kinds - starch and fiber. Starch is found in pasta, rice, potatoes and bread and fiber is explained below.
Essential fatty acids - these are fatty acids that the body is incapable of making on its own, and so must take from the diet. There are two - alpha linolenic acid (an omega-3) and linoleic acid (an omega-6) and they are both polyunsaturated.
Fats - fats are made up of fatty acids attached to a glycerol backbone. If there are double bonds between any carbon atoms in a fatty acid, it is said to be unsaturated. Fats and oils are the same, except that oils are liquid at room temperature. Examples include butter, cooking oil, and lard. Many fats are hidden for example, in cream and pastry. Fats are required for padding, insulation, nerve function, production of hormones and transport of vitamins. Fat contains 9 calories per gram.
Fibre - there are two kinds of fiber, soluble and insoluble. Soluble fiber is found in fruits, vegetables, oats and pulses and helps lower cholesterol and balance blood sugar. Insoluble fiber is 'roughage' - also found in the above and in bran and other wholegrains. Insoluble fiber aids digestion and can help prevent bowel problems including cancer.
Free radicals - these are extremely reactive atoms or molecules that carry an uncharged electron. They are necessary for a number of biological reactions, but are so reactive they can also cause cell damage. They are implicated in the development of cancer, heart disease and some chronic diseases. Exposure to certain things for example: cigarette smoke, UV light, pollution or radiation can create free radicals.
HDL cholesterol - high density lipoprotein cholesterol. This is carried by proteins called high density lipoproteins and is the 'good' cholesterol. HDLs remove cholesterol from the bloodstream and take it back to the liver.
LDL cholesterol - low density lipoprotein cholesterol. This is carried by proteins called low density lipoproteins and is the 'bad' cholesterol. LDLs carry cholesterol around the body and deposit it on artery walls. Too much LDL cholesterol can lead to the development of fatty 'plaques' which in turn are a risk factor for heart disease. A high intake of saturated fat can lead to an increase in LDL cholesterol.
Minerals - inorganic substances, not all of which are essential to life. Examples of minerals arecalcium, iron, zinc, potassium, and sodium.
Monounsaturated fat - an unsaturated fat with one double bond. Olive oil and some nut and seed oils are monounsaturated.
Obese - a BMI over 30
Omega - this is a naming system. It relates to which of the carbon atoms the first double bond occurs, e.g. omega-3, -6 or -9. Omega-3 oils have attracted a lot of attention of late for their protective properties.
Overweight - a BMI over 25
Polyunsaturated fat - an unsaturated fat with multiple double bonds. Corn oil, some seed oils and fish oils are polyunsaturated.
Protein - proteins are made up of amino acids and are required for growth and repair. Meat, fish, eggs, dairy products, nuts, pulses and cereals contain protein. Protein contains 4 calories per gram.
Saturated fat - tend to be from animal sources and raise the levels of bad cholesterol.
Sugar - this is a term commonly used to describe 'simple' carbohydrates, or those in smaller packages. There are two kinds - intrinsic and extrinsic. Intrinsic sugars are the ones that are incorporated into the cell walls of plants, for example those found in whole fruits and vegetables. Extrinsic sugars are those which are not, for example those in milk, beet sugar and honey. Non-milk extrinsic sugar is what is more commonly known as refined or added sugar.
Trans fat- these are man-made polyunsaturates with an altered structure, and have been linked with ill health, including raised cholesterol.
Unsaturated fats - tend to be from plant sources. These types of fats reduce levels of bad cholesterol in the blood and can raise levels of good cholesterol.
Vitamins - organic (carbon based) substances that our bodies can break down and alter. Vitamins are needed in very small amounts, but are essential to life. There are two kinds: fat soluble (A, D, Eand K) and water soluble (the B vitamins and vitamin C). Fat soluble vitamins circulate in the blood and are stored in fatty tissue, so do not need to be eaten every day. Water soluble vitamins circulate freely but are not stored, so you need to eat them more frequently.
So now you know what healthy eating is and understand the terms used by nutrition experts, how do you go about putting that knowledge into practice? What does a day's healthy eating really look like? Check out How to get started in healthy eating - part 3 to find out how to put your healthy eating knowledge into practice.
Alcohol - we all know what this is! 'Alcohol' is the term used to refer to ethanol and contains a whopping 7 calories per gram!
Amino acids - there are 20 different types of amino acid, eight of which are 'essential' - that is, the body cannot make these, so they must be found in the diet.
Antioxidants- these are the good guys, protecting against free radical damage by giving up one of their own electrons, stabilizing the free radical and making it less reactive.
BMI - a mathematical calculation used to determine whether or not a person's bodyweight is suitably healthy for their height. BMI = weight in kg/height in m2. A healthy BMI is considered to bebetween 18.5 and 25. However, BMI can be unreliable because it measures only weight, not fat. Weight in itself is not always a good indicator of a person's health, for example muscle weighs more than fat, so most athletes are deemed as overweight using the BMI; this does not however mean that they are unhealthy.
Calorie - a measurement of energy. It refers to the amount of energy needed to raise the temperature of 1 gram of water by 1 degree celsius. Food calories are measured by combustion, that is, how much heat is released when a foodstuff burns.
Carbohydrate - compounds of carbon, hydrogen and oxygen. In dietary terms, there are two kinds - complex carbohydrates and sugar. Carbohydrates contain around 4 calories per gram.
Cholesterol - this is an essential fat that your body uses for many biological processes. However, in excess, it can be harmful. It is made mostly in the liver from saturated fat, and circulates in the bloodstream. There is more than one kind of cholesterol.
Complex carbohydrate - this is a term used to describe larger packages (or molecules) of carbohydrate. There are two kinds - starch and fiber. Starch is found in pasta, rice, potatoes and bread and fiber is explained below.
Essential fatty acids - these are fatty acids that the body is incapable of making on its own, and so must take from the diet. There are two - alpha linolenic acid (an omega-3) and linoleic acid (an omega-6) and they are both polyunsaturated.
Fats - fats are made up of fatty acids attached to a glycerol backbone. If there are double bonds between any carbon atoms in a fatty acid, it is said to be unsaturated. Fats and oils are the same, except that oils are liquid at room temperature. Examples include butter, cooking oil, and lard. Many fats are hidden for example, in cream and pastry. Fats are required for padding, insulation, nerve function, production of hormones and transport of vitamins. Fat contains 9 calories per gram.
Fibre - there are two kinds of fiber, soluble and insoluble. Soluble fiber is found in fruits, vegetables, oats and pulses and helps lower cholesterol and balance blood sugar. Insoluble fiber is 'roughage' - also found in the above and in bran and other wholegrains. Insoluble fiber aids digestion and can help prevent bowel problems including cancer.
Free radicals - these are extremely reactive atoms or molecules that carry an uncharged electron. They are necessary for a number of biological reactions, but are so reactive they can also cause cell damage. They are implicated in the development of cancer, heart disease and some chronic diseases. Exposure to certain things for example: cigarette smoke, UV light, pollution or radiation can create free radicals.
HDL cholesterol - high density lipoprotein cholesterol. This is carried by proteins called high density lipoproteins and is the 'good' cholesterol. HDLs remove cholesterol from the bloodstream and take it back to the liver.
LDL cholesterol - low density lipoprotein cholesterol. This is carried by proteins called low density lipoproteins and is the 'bad' cholesterol. LDLs carry cholesterol around the body and deposit it on artery walls. Too much LDL cholesterol can lead to the development of fatty 'plaques' which in turn are a risk factor for heart disease. A high intake of saturated fat can lead to an increase in LDL cholesterol.
Minerals - inorganic substances, not all of which are essential to life. Examples of minerals arecalcium, iron, zinc, potassium, and sodium.
Monounsaturated fat - an unsaturated fat with one double bond. Olive oil and some nut and seed oils are monounsaturated.
Obese - a BMI over 30
Omega - this is a naming system. It relates to which of the carbon atoms the first double bond occurs, e.g. omega-3, -6 or -9. Omega-3 oils have attracted a lot of attention of late for their protective properties.
Overweight - a BMI over 25
Polyunsaturated fat - an unsaturated fat with multiple double bonds. Corn oil, some seed oils and fish oils are polyunsaturated.
Protein - proteins are made up of amino acids and are required for growth and repair. Meat, fish, eggs, dairy products, nuts, pulses and cereals contain protein. Protein contains 4 calories per gram.
Saturated fat - tend to be from animal sources and raise the levels of bad cholesterol.
Sugar - this is a term commonly used to describe 'simple' carbohydrates, or those in smaller packages. There are two kinds - intrinsic and extrinsic. Intrinsic sugars are the ones that are incorporated into the cell walls of plants, for example those found in whole fruits and vegetables. Extrinsic sugars are those which are not, for example those in milk, beet sugar and honey. Non-milk extrinsic sugar is what is more commonly known as refined or added sugar.
Trans fat- these are man-made polyunsaturates with an altered structure, and have been linked with ill health, including raised cholesterol.
Unsaturated fats - tend to be from plant sources. These types of fats reduce levels of bad cholesterol in the blood and can raise levels of good cholesterol.
Vitamins - organic (carbon based) substances that our bodies can break down and alter. Vitamins are needed in very small amounts, but are essential to life. There are two kinds: fat soluble (A, D, Eand K) and water soluble (the B vitamins and vitamin C). Fat soluble vitamins circulate in the blood and are stored in fatty tissue, so do not need to be eaten every day. Water soluble vitamins circulate freely but are not stored, so you need to eat them more frequently.
So now you know what healthy eating is and understand the terms used by nutrition experts, how do you go about putting that knowledge into practice? What does a day's healthy eating really look like? Check out How to get started in healthy eating - part 3 to find out how to put your healthy eating knowledge into practice.
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