Research Tips
January 12, 2009The three most important words in nutrition are variety, balance, and moderation. Making extreme changes in your diet may seem to have short-term benefits but can lead to long-term problems.
J Nutr. 2003 Nov;133(11):3476-84
January 16, 2009
Picky eaters risk missing important nutrients. Variety is not only the spice of life but also the substance of good nutrition. Eat a wide variety of foods for best health
J Am Diet Assoc. 1997 Mar;97(3):266-71.
January 21, 2009
Health messages that encourage you to eat more whole grains, fruits and vegetables, assume you are already eating adequate protein and calcium sources to meet your nutrient requirements.
J Am Diet Assoc. 1997 Mar;97(3):266-71.
January 23, 2009
Healthy eating is important, but taking healthy eating to an unhealthy extreme can damage a person's health. This condition is called orthorexia nervosa.
J Am Diet Assoc. 1997 Mar;97(3):266-71
January 27, 2009
With our growing knowledge of how Vitamin D plays many roles in health, many researchers worldwide are recommending over 1000 IU/day - about double the amount in current recommendations.
Am J Clin Nutr. 2007 Jan;85(1):6-18.
January 30, 2009
Getting too little protein can cause muscles and the immune system to weaken. Be sure to include high protein foods along with those fruits and vegetables.
J Gerontol A Biol Sci Med Sci. 2001 Jun;56(6):M373-80
February 10, 2009
Some types of tofu provide a significant amount of easily absorbed calcium, and some types do not. If the food label indicates "30 percent," then a serving provides about 300 mg of calcium.
USDA National Nutrient Database for Standard Reference
February 12, 2009
Especially during hot weather, it is easy to become dehydrated before you realize it. Plan ahead on fluid intake and you will reduce your risk of developing urinary tract infections, kidney stones, bladder and colon cancer, and possibly even blood clots.
J Am Coll Nutr. 2007 Oct;26(5 Suppl):535S-541S
February 13, 2009
Research indicates that the amount of iodine in foods has declined over the past two decades. This nutrient is essential for normal function of the thyroid gland.
Environ. Sci. Technol., 42 (4), 1315–1323, 2008
February 26, 2009
Body size, physical activity, and weather conditions all affect our daily water needs. The Institute of Medicine recommends that adult males consume about 3.7 liters (15 cups) and adult females about 2.7 liters (10 cups) each day in their foods and beverages combined.
Nutr Rev. 2005 Jun;63(6 Pt 2):S30-9.
March 2, 2009
Iodine is an essential nutrient for normal function of the thyroid gland. Iodized salt is a good source of iodine, but if iodized salt is stored in a humid climate it can lose most of its iodine within a month or two. Keep iodized salt tightly sealed and dry.
Environ. Sci. Technol., 42 (4), 1315–1323, 2008
March 3, 2009
It is well known that chewing sugarless gum can benefit dental health. Did you know that chewing gum also can boost brain function? This may be due to increased blood flow to the brain stimulated by the chewing motions of the jaws.
Nutrition Today 43(2), 75-81, 2008.
March 4, 2009
Diets composed mostly of whole grains and beans can stunt a child’s growth and also delay sexual maturation. These problems occur due to limitations in the ability of humans to absorb zinc from these foods.
J Am Coll Nutr. 1988 Oct;7(5):377-84.
March 5, 2009
Don't over-react to popular reports that paint certain foods as all good or all bad. It is easier to meet your essential nutrient needs if your diet consists of a wide variety of foods and food sources.
Appetite. 2009 Feb;52(1):253-5.
March 8, 2009
Most colds are caused by one of more than 100 rhinoviruses. The best strategy to stay healthy is to avoid exposure to these viruses. However, since that is not always possible, maintaining a balanced diet will promote overall good health and speed recovery from a cold.
Ann Nutr Metab. 2007;51(4):301-23.
March 10, 2009
It is more important to focus on eating an all-around healthy diet than on eliminating "unhealthy foods." A healthy diet includes a wide variety of foods that can provide all essential nutrients and other important food components.
Can J Public Health. 2005 Jul-Aug;96 Suppl 3:S15-9, S16-21.
March 18, 2009
Older people usually need less calories as they age, but protein needs don't decrease. In fact, studies indicate that the optimal protein intake is greater for older people.
Clin Nutr. 2008 Oct;27(5):675-84.
March 23, 2009
Vitamins are absolutely essential for normal body function. Carbohydrate and fiber, however, are debatably essential but proper amounts in the daily diet can benefit health.
J Cardiovasc Nurs. 2005 Nov-Dec;20(6):451-60.
March 25, 2009
Water is an important essential nutrient. Virtually every function in the body is dependent on the presence of enough water. In addition, adequate water can help to prevent urinary tract infections and kidney stones.
Urol Int. 2004;72 Suppl 1:29-33.
March 29, 2009
In addition to helping blood clot normally, vitamin K benefits both bone and cardiovascular health. To get enough vitamin K eat dark green vegetables regularly.
Thromb Haemost. 2007 Jul;98(1):120-5.
April 6, 2009
About 60 percent of the students in a high school had blood test results associated with iron deficiency. Symptoms, including dizziness, irritability, and depression, were successfully treated with iron supplements. Food sources of iron include red meat, dark poultry meat, and fortified breakfast cereals.
Scand J Prim Health Care. 2005 Mar;23(1):28-33.
April 7, 2009
The metal zinc is an essential nutrient that has 100s of functions in the body. Among other things, zinc deficiency impairs the senses of taste and smell. The best absorbed sources of zinc are meat, poultry, and fish.
Yakugaku Zasshi. 2008 Mar;128(3):333-9.
April 8, 2009
Equilibrium is the key to maintaining good health. It is best to maintain a balanced nutrient intake with a wide variety of wholesome foods. When that is difficult, reasonable use of nutritional supplements can fill some gaps.
Nurs Times. 2005 Jan 4-10;101(1):30-1.
April 10, 2009
Over 50 specific chemicals such as vitamins, minerals, fatty acids and amino acids are required for the body to function. Picky eaters often miss out on many essential nutrients and other beneficial food components. Get excited about exploring the world of food and it will benefit your health throughout your life!
Nat Rev Immunol. 2008 Sep;8(9):685-98.
April 11, 2009
Omega-3 fatty acids in fish oils are known to provide a variety of health benefits. Similar fatty acids in plant oils like canola and flax oils don’t have the same effects, but new plant oils are being developed that may match the benefits of fish oils.
J Nutr. 2009 Jan;139(1):5-10. Epub 2008 Dec 3.
April 14, 2009
Exercise stimulates muscles to accumulate protein and build muscle fibers. But, this is only possible with an adequate supply of key nutrients, including protein. Both regular exercise and adequate nutrition play essential roles in maintaining muscle.
Nutr Res. 2008 Oct;28(10):651-8.
April 16, 2009
The average U.S. adult consumes only 75 to 80 percent of the amount of magnesium recommended. This may contribute to high blood pressure, cardiovascular disease, diabetes and osteoporosis. Green vegetables, whole grains, nuts, and beans are all good food sources.
Nutr Clin Pract. 2008 Apr-May;23(2):142-51.
April 26, 2009
The Internet is loaded with misinformation. Before you let the Internet drive your beliefs and your food choices, be sure that you are surfing reliable websites with sound science-based advice.
Indian J Med Sci. 2004 Aug;58(8):321-6.
April 27, 2009
As the weather warms up, the body’s fluid needs increase due to greater sweat loss. Even unnoticeable sweat loss can lead to a drop in blood volume that could increase the risk of a heart attack or stroke. Remember to drink more fluids in hot weather.
Nutr Rev. 2005 Jun;63(6 Pt 2):S2-5.
May 2, 2009
If you frequently have an irritation or a cut at the corners of your mouth, your diet might be low in vitamin B-2. Reasonable sources of B-2 (riboflavin) include fortified cereals, milk and other dairy products, almonds, and meats.
Med J Aust. 1984 Nov 10;141(10):635-7.
May 4, 2009
Vitamin B-12 is essential for many nervous system functions including overall brain function and especially short-term memory. B-12 is naturally present in animal foods like meat, milk products, and eggs. Also, this vitamin is added to some foods like fortified soymilk.
Clin Chim Acta. 2002 Dec;326(1-2):47-59.
May 8, 2009
If you find yourself craving salt as the weather heats up, there could be a good reason. Due to increased sodium loss in sweat, the sodium needs of those who work outdoors all day can substantially exceed current recommendations for sodium intake.
J Occup Med Toxicol. 2008 Jan 29;3:4.
May 10, 2009
Since about one out of every 200 people carries a gene that makes them susceptible to iron overload disease, iron supplements should not be taken needlessly. However, medically supervised use of iron supplements is extremely important for treating the much more common problem of iron deficiency.
Hematology Am Soc Hematol Educ Program. 2003:40-61.
May 12, 2009
Including enough high fiber plant foods in the diet can benefit intestinal health. Too much fiber, however, can reduce the ability to absorb essential minerals like iron, copper and zinc.
Nutr Rev. 2002 May;60(5 Pt 1):127-34.
May 13, 2009
Fats and oils in our diet provide nutrients called essential fatty acids. However, some fats are rather low in these nutrients. For example, it requires about 2,000 calories of olive oil to meet the daily recommended intake of omega-3 fatty acids compared to only 200 calories worth of soybean oil.
Biochem Pharmacol. 2009 Mar 15;77(6):937-46. Epub 2008 Oct 28.
May 15, 2009
The “longevity gene” may play a role in the length of a person’s life, but nutrition and exercise are still extremely important to the quality of life. Even if health begins to decline, good dietary habits can decrease the progression and severity of problems no matter what genes you have.
Ann Nutr Metab. 2008;52 Suppl 1:2-5.
May 20, 2009
After mid-life, people generally experience a gradual loss of muscle mass. Both regular exercise and adequate nutrition play essential roles in preventing excessive muscle loss with age.
Clin Nutr. 2008 Oct;27(5):675-84.
May 27, 2009
To increase your odds of getting plenty of essential nutrients and other beneficial food components that promote the highest level of health, eat moderate amounts of a wide variety of foods.
Clin Biochem. 1984 Apr;17(2):132-42.
May 29, 2009
A steady supply of oxygen is essential for life. Too much oxygen, however, can be harmful to the body. Consuming plenty of fruits, vegetables, beans and grains helps to protect lungs from oxidative damage.
Proc Nutr Soc. 2004 Nov;63(4):579-85.
May 30, 2009
Choline is an essential nutrient required by all cells. It is especially important for normal brain and muscle function. Most foods provide choline, with the richest sources being liver and eggs, followed by most meats, poultry, and fish.
Annu Rev Nutr. 2006;26:229-50.
June 2, 2009
The best way to protect your lungs from the oxidative damage that can lead to lung diseases is to eat plenty of fruits and vegetables as part of an overall balanced diet.
Int J Tuberc Lung Dis. 2005 Apr;9(4):362-74.
June 6, 2009
Making healthy food choices is not as simple as choosing only “good foods” and avoiding all “bad foods.” Most natural foods contain both healthful properties and properties that in excess can cause harm. Good nutrition is not black and white.
J Am Diet Assoc. 2002 Jan;102(1):100-8.
June 11, 2009
Summer heat increases water needs. Severe dehydration can lead to a medical emergency. Less severe chronic under-hydration has fewer obvious signs but can lead to problems like kidney stones, blood pressure fluctuations, headaches and intestinal problems.
Eur J Clin Nutr. 2003 Dec;57 Suppl 2:S19-23.
July 5, 2009
Vitamin D is produced by the body when the skin is exposed to sunlight, but excessive sun exposure damages the skin. Food sources include oily ocean fish like salmon and sardines along with milk, and fortified juices.
J Clin Endocrinol Metab. 2007 Jun;92(6):2130-5.
July 9, 2009
If a person claims a food is all “good” or all “bad” – beware. Nutrition science is complex and nutrition misinformation is common. Eating a balanced variety of foods to meet your nutritional needs is likely the safest and wisest choice.
J Am Diet Assoc. 2006 Apr;106(4):601-7.
July 11, 2009
With an increasing number of calcium-fortified foods available, the likelihood for some people to consume too much calcium is potentially real. Excess calcium can reduce the absorption of other essential minerals like iron and zinc. It is all about balance!
Br J Nutr. 1993 Mar;69(2):533-40.
July 12, 2009
Short term memory problems are often attributed to that "senior moment." But did you know that short-term memory loss can be a sign of a vitamin B-12 deficiency? Ask you physician for a B-12 check-up.
J Nutr Health Aging. 2006 Sep-Oct;10(5):377-85.
July 22, 2009
Good nutrition is always important for health, but it becomes even more important before and after surgery. Nutritional preparation for surgery means providing the body with adequate nutrient building blocks for both optimal immune function and tissue repair.
Curr Opin Crit Care. 2008 Dec;14(6):690-5.
July 29, 2009
Choline was recently discovered to be an essential nutrient. It is needed for many things, including normal brain and liver function. Many foods contain modest amounts of choline, but eggs are especially rich. One egg provides over half of the adult daily need for choline.
J Am Coll Nutr. 1992 Oct;11(5):473-81.
July 30, 2009
Skimping on fruits and vegetables may not cause identifiable short-term health problems, but the long-term health ramifications may be significant. So balance your diet with enough fruits and veggies!
Cancer. 1993 Aug 1;72(3 Suppl):1015-8.
August 5, 2009
As people get older, their calorie needs often decrease, however their nutrient needs stay the same or may even increase for some nutrients. Consequently, as the quantity of food consumed decreases, the quality of the overall diet needs to improve.
J Am Diet Assoc. 2006 Aug;106(8):1172-80.
August 12, 2009
A healthy body is a body in balance. To maintain an internal balance requires adequate nutrients from a variety of foods and food groups. Focusing on some food groups at the expense of others leads to imbalance.
J Am Diet Assoc. 1997 Mar;97(3):266-71.
August 13, 2009
Some dark leafy greens and beans contain a fair amount of iron, but the mineral is usually in a form that is very poorly absorbed. In comparison, lean beef and chicken thigh provide iron that is efficiently absorbed by the body.
Eur J Clin Nutr. 2008 Mar;62(3):336-41.
August 14, 2009
Vitamin D is synthesized in the skin in response to sunlight. Because most of us are avoiding sun exposure and wearing sunscreens to promote skin health, we need to obtain vitamin D from foods like milk and fish or from dietary supplements.
Risk assessment for vitamin D
August 15, 2009
Muscle, the body’s major protein reserve, supports immune function, healing, blood pressure regulation, heart function, and much more. Getting adequate protein in the diet and regular exercise both help to maintain muscle as people age.
J Gerontol A Biol Sci Med Sci. 2001 Jun;56(6):M373-80.
September 1, 2009
With good intentions to eat more healthfully, some people make extreme changes that go too far in the "healthy" direction. Taking healthy eating to an unhealthy extreme can damage health when food variety becomes too limited.
J Am Diet Assoc. 1997 Mar;97(3):266-71
September 7, 2009
It is thought that 25 to 50 percent of a person's potential for longevity is directly related to their genetic makeup. Even so, good nutrition also plays an important role in health with or without good genes for longevity.
Ann Nutr Metab. 2008;52 Suppl 1:2-5.
September 16, 2009
Getting enough water is very basic for good health. A person requiring 2000 calories a day should typically consume 2.7 liters of water per day coming from both foods and beverages. Physical exercise can greatly increase the daily water needs.
Nutr Rev. 2005 Jun;63(6 Pt 2):S30-9.
September 17, 2009
If the body runs low on one or more of the essential nutrients, health is compromised initially and completely lost if the deficiency goes too far for too long. To increase your odds of getting enough nutrients without too many calories, eat moderate amounts of a wide variety of foods.
Appetite. 2009 Feb;52(1):253-5.
September 21, 2009
Trillions of bacteria live in the lower part of our intestine. They thrive on our “leftovers” – food components that we can’t digest and absorb. A balanced diet supports the right proportions and amounts of beneficial types of these bacteria.
Gastroenterology. 2009 Jan;136(1):65-80.
October 8, 2009
Eating a wide variety of foods helps ensure you'll meet all your essential nutrient needs. Miss just one essential nutrient and eventually serious health problems can develop.
Nat Rev Immunol. 2008 Sep;8(9):685-98.
October 9, 2009
The B-vitamin biotin is required by cells for normal gene function. It is presently thought that biotin is especially important for cell function in older individuals. Foods rich in biotin include eggs, lean meats, salmon, peanuts, and sunflower seeds.
J Nutr. 2007 Jan;137(1):25-30.
October 11, 2009
There is no perfect food that provides all the nutrients we require. This makes nutrition a bit of a balancing act and explains why guidelines for healthful eating stress variety, moderation, and balance.
J Am Diet Assoc. 2002 Jan;102(1):100-8.
October 12, 2009
Choline is a nutrient that the body uses for many functions. In particular, it produces a neurotransmitter used for memory storage. A single egg contains about half of the daily choline recommendation.
J Am Coll Nutr. 1992 Oct;11(5):473-81.
October 17, 2009
The body requires about 50 specific chemicals that must be obtained from foods. Inadequate intake of even one of these essential nutrients eventually impairs body function and leads to related health problems.
J Cardiovasc Nurs. 2005 Nov-Dec;20(6):451-60.
November 5, 2009
The senses of taste and smell have been essential for successful evolution and survival of the human species. Consuming a diet with adequate food variety helps to prevent marginal nutrient deficiencies that can dull these senses.
Curr Opin Gastroenterol. 2007 Mar;23(2):171-7.
November 7, 2009
Although increased fluid and sodium needs are typically thought to be associated with hot weather and exercise, remember the flu can cause an increased internal temperature that requires increased fluid as well.
J Occup Med Toxicol. 2008 Jan 29;3:4.
November 12, 2009
Most people function best with something for breakfast. The most beneficial breakfasts provide a balanced mixture of carbohydrate, protein and fat. Without all three of these energy sources, many people fade out before lunch time.
Am J Clin Nutr. 2006 Feb;83(2):211-20.
November 16, 2009
Optimal nutrition promotes optimal health. But optimal nutrition means consuming balanced amounts of essential nutrients, not excessive amounts that could strain organs like the liver and kidneys. This balance is easiest to achieve with a varied diet.
J Nutr. 2003 Nov;133(11):3476-84.
November 24, 2009
Don't be seduced into believing that foods are "good" or "bad." Health problems can develop when a person limits their food intake to too few foods, even if they are all "good" foods.
Clin Biochem. 1984 Apr;17(2):132-42.
November 25, 2009
To ensure adequate hydration, pay attention to your sense of thirst and drink enough so that urine looks more like lemonade than apple juice. Riboflavin (vitamin B-2) in a supplement can complicate this rule by temporarily turning urine bright yellow.
Nutr Rev. 2005 Jun;63(6 Pt 2):S30-9.
November 26, 2009
As a person moves towards retirement age, their energy requirements typically go down but their protein requirements often go up. Eat good protein sources first and then consider holiday sweets.
Clin Nutr. 2008 Oct;27(5):675-84.
November 27, 2009
Nutrition misinformation is widespread on the Internet. Be sure that you are surfing reliable websites with sound science-based advice before you make radical changes in your diet.
Indian J Med Sci. 2004 Aug;58(8):321-6.
December 1, 2009
Researchers are finding that vitamin K has many more functions than previously thought. The vitamin is showing benefits for both bone and cardiovascular health. To get enough vitamin K eat dark green vegetables regularly.
Thromb Haemost. 2007 Jul;98(1):120-5.
December 2, 2009
If you don't consume milk products, your diet could be low in riboflavin (vitamin B-2). A low intake of B-2 is associated with an increased risk of health problems such as cardiovascular disease and cataracts.
Am J Clin Nutr. 2003 Jun;77(6):1352-60.
December 7, 2009
With aging, there is a gradual decline in physical activity and calorie needs. Some nutrient needs, however, actually increase. For example: vitamin D recommendations double at age 51 and triple for those over 70.
J Am Diet Assoc. 2006 Aug;106(8):1172-80.
December 17, 2009
Meeting the body's need for nutrients is "step one" in nutrition. A short supply of just one of about 50 essential nutrients will eventually lead to serious health problems.
J Nutr. 2009 Jun;139(6):1198-202.
January 24, 2010
Riboflavin (vitamin B-2) deficiency is most common in adolescent girls, the elderly, and some vegetarians. Rich food sources of riboflavin include milk products, fortified soy milk, and fortified breakfast cereals.
Med J Aust. 1984 Nov 10;141(10):635-7.
January 26, 2010
Contrary to popular belief, Popeye does not eat spinach to get iron. Because of other components in spinach, it takes about five cups of cooked spinach to provide the same amount of absorbable iron found in three ounces of lean beef.
Eur J Clin Nutr. 2008 Mar;62(3):336-41. Epub 2007 Apr 18.
January 30, 2010
Fruits and vegetables are important in the daily diet, but they are low in protein. This is one reason why other food groups also should be part of our regular fare.
J Gerontol A Biol Sci Med Sci. 2001 Jun;56(6):M373-80.
February 2, 2010
Iodine is an essential nutrient needed for normal function of the thyroid gland. Good food sources of iodine include most seafood and seaweeds. Sea salt, however, is actually very low in iodine.
Nutr Rev. 2007 Dec;65(12 Pt 1):535-43.
February 9, 2010
Recommendations for daily calcium intake are based on the assumption that the body absorbs about 30 percent of the calcium in the diet. Milk products and calcium-fortified juices are reliable rich sources of well-absorbed calcium.
USDA National Nutrient Database for Standard Reference
February 11, 2010
Virtually every function in the body is dependent on the presence of an adequate amount of water. Getting adequate fluid is important for both short- and long-term health.
J Am Coll Nutr. 2007 Oct;26(5 Suppl):535S-541S.
February 13, 2010
In the U.S., iodized salt has been a major source of the essential nutrient iodine. With the encouragements to cut back on salt, it is important to make sure that people still meet their need for iodine.
Environ. Sci. Technol., 42 (4), 1315–1323, 2008.
February 19, 2010
The number one goal for good nutrition is to meet essential nutrient needs within a person's calorie requirements. Eliminating "bad" foods from the diet without good substitutes can compromise nutrient intake and eventually harm health.
Am J Lifestyle Med. 2009; 3(1 Suppl): 35S–38S.
February 27, 2010
Vegetables are an excellent source of many nutrients, but on average it takes about 20 pounds of raw vegetables to provide the typical daily calorie need of 2000 calories.
Appetite. 2003 Aug;41(1):97-8.
February 28, 2010
Choline is a food component that is essential for normal function of all cells, including brain cells. Eggs and meat are rich sources of choline in the North American diet.
Nutr Rev. 2009 Nov;67(11):615-23.
March 4, 2010
The most common conditions linked to chronically low magnesium intake include high blood pressure, cardiovascular disease, diabetes and osteoporosis. A diet with a wide variety of unprocessed wholesome foods can easily meet magnesium needs.
USDA National Nutrient Database for Standard Reference, Release 22
March 5, 2010
Poor nutrition at any stage of life can affect health. Consuming adequate quantities of a wide variety of foods from all food groups is the best way to get all of your nutrients.
Arch Gerontol Geriatr. 2009;49 Suppl 1:19-27.
March 7, 2010
A busy lifestyle can lead to less healthful diets and contribute to obesity and chronic health problems. Making time for adequate nutrition now will lead to more "quality time" in the future.
Appetite. 2006 Sep;47(2):196-204.
March 13, 2010
If people eat a wide variety of wholesome foods, they generally meet their need for nutrients. However, people with low calorie needs, pregnant women, and those with special medical problems may benefit from multivitamin/mineral supplements often recommended by health professionals.
NIH Consens State Sci Statements. 2006 May 15-17;23(2):1-30.
March 14, 2010
Dietary fiber is important to overall health. But when consumed in excess, fiber can adversely affect the intestinal absorption of calcium.
Diabetes Care. 2009 Jun;32(6):990-5. Epub 2009 Mar 11.
March 16, 2010
Many individual foods have special health-promoting qualities. But, a healthful diet depends on the balance of a wide variety of these individual foods.
J Nutr. 2004 Jul;134(7):1779-85.
March 21, 2010
A breakfast that contains carbohydrate, protein and fat will help to provide mental sharpness and prevent a dive in energy level that occurs when only carbohydrate is consumed.
Am J Clin Nutr. 2006 Feb;83(2):211-20.
March 22, 2010
The body has many complex systems that protect it against oxidative damage and inflammation. Fruits and vegetables are naturally rich sources of vitamin C, vitamin E, and beta-carotene and should be consumed daily.
Int J Tuberc Lung Dis. 2005 Apr;9(4):362-74.
March 29, 2010
The mineral copper is an essential nutrient needed for the production of normal blood cells and multiple other biological functions. Good sources of copper include: organ meats, shellfish, nuts, seeds, and chocolate. Other foods that contain significant amounts of copper are wheat bran cereals and whole grain products.
Dietary Reference Intakes for Copper, 2001; pp 224-257.
April 6, 2010
When looking at the "Nutrition Facts" information on a food label, the first thing to notice is the serving size. Everything else on the label indicates the amount in one serving.
Am J Clin Nutr. 2009 Nov;90(5):1351-7.
April 10, 2010
Too often people equate good nutrition with eliminating the so-called "bad" foods and ingredients from their diets. The number one goal for good nutrition is to meet the need for essential nutrients within a person's calorie requirements.
J Am Coll Nutr. 2005 Apr;24(2):150S-154S.
April 12, 2010
Fats and the essential fatty acid components of fat are required for numerous important functions in the body. People who attempt to eat a nearly fat-free diet or limited amounts of certain types of fat may not be meeting their essential fatty acid requirements.
Biochem Pharmacol. 2009 Mar 15;77(6):937-46. Epub 2008 Oct 28.
April 13, 2010
Our food environment offers a great variety of foods throughout the year. Despite this modern abundance, many people eat a rather limited variety of foods. Eating too narrow for too long may have serious long-term health consequences due to chronically low intake of some essential nutrients.
J Am Diet Assoc. 1997 Mar;97(3):266-71.
April 19, 2010
Many people may not meet their need for the B vitamin biotin. Since a biotin deficiency increases the risk of birth defects, pregnant women should consume good food sources of biotin such as eggs, lean meats, salmon, peanuts, and sunflower seeds.
J Nutr. 2009 Jan;139(1):154-7.
April 23, 2010
Vitamin K, found in green vegetables, is well known for it role in normal blood clotting, but this vitamin also is needed for supporting the health of bones and arteries.
Thromb Haemost. 2007 Jul;98(1):120-5.
April 25, 2010
The Internet has opened a Pandora's box of nutritional misinformation. Even though there is a strong human tendency to just believe what sounds good, being a skeptic has its long term health benefits.
Complement Ther Med. 2004 Dec;12(4):217-27.
May 4, 2010
Moderate amounts of fats and oils are essential for a healthful diet. Not only do they provide essential fatty acids, but they also help the body absorb certain vitamins and other beneficial food components.
Biochem Pharmacol. 2009 Mar 15;77(6):937-46.
May 8, 2010
Eating only "healthy foods," rather than an overall healthy diet, can lead to inadequate protein, excessive fiber and iron deficiency, among other problems. Good nutrition is often as simple as variety, balance, and moderation.
J Nutr. 2003 Nov;133(11):3476-84
May 13, 2010
Optimal nutrition promotes optimal health only when all nutrient needs are met. The World Health Organization defines health as "complete physical, mental and social well-being and not merely the absence of disease or infirmity."
J Am Diet Assoc. 2002 Aug;102(8):1096-104.
May 14, 2010
When it comes to nutrition and health, it is often a challenge to sort out sensible information from nonsense. Science should drive decisions, not marketing.
Phys Sportsmed. 1997 Jun;25(6):77-92.
May 17, 2010
The essential mineral zinc is more efficiently absorbed from animal foods than from plant foods. Vegetarian diets need to contain about 50 percent more zinc to meet the body's needs.
Zinc Health Professional Fact Sheet
May 26, 2010
Recent research indicates that many of us do not consume enough of a nutrient called choline. It is especially important for normal brain and muscle function. Rich food sources include liver and eggs, followed by most meats, poultry, and fish.
Nutr Rev. 2009 Nov;67(11):615-23.
May 27, 2010
Dietary potassium may play a role in decreasing blood pressure. Papaya is one of many fruits that provides a good potassium source.
USDA National Nutrient Database
May 28, 2010
A diet that promotes the "good" and "bad" foods concept should raise a red flag. We require a variety of nutrients and that means consuming a variety of foods.
J Fam Health Care. 2006;16(5):143-5.
May 29, 2010
Biotin is an essential B vitamin that is important at all ages. Recent research found that food levels of biotin are significantly lower than previously thought. Good food sources include eggs, lean meats, salmon, peanuts, and sunflower seeds.
J Food Compost Anal 2004 Dec;17(6):767-776.
June 1, 2010
In the world of nutrition, things that sound reasonable are not always correct. Unfortunately, it is very easy to change your food choices based on fiction and become part of a "mutual illusion support system" of people who unknowingly promote misinformation.
J Am Diet Assoc. 2006 Apr;106(4):601-7.
June 11, 2010
Keeping all of your senses sharp requires meeting the body's need for all essential nutrients. Many nutrient deficiencies impair the function of the nervous system.
Curr Opin Gastroenterol. 2007 Mar;23(2):171-7.
June 12, 2010
Variety, balance, and moderation are the three most important words in nutrition. Extreme diet changes may seem to have short-term benefits but too often can lead to long-term unforeseen problems.
Am J Clin Nutr. 2009 May;89(5):1543S-1548S.
June 14, 2010
The use of sunscreen helps to prevent skin damage, but it greatly reduces the body's production of vitamin D. Obtaining adequate vitamin D in foods and/or supplements seems to be the safest way to meet the need for this nutrient.
Medical News Today, June 10, 2010.
June 18, 2010
Good health requires balanced nutrition. If you eat only the “healthy foods” such as fruits, vegetables, and whole grains, you will eventually become deficient in essential nutrients such as vitamin B-12, iron, and protein.
J Am Diet Assoc. 1997 Mar;97(3):266-71.
June 19, 2010
There are more than 40 essential nutrients required in our diets. Picky eaters run the risk of missing out on one or more of these nutrients.
J Am Diet Assoc. 1997 Mar;97(3):266-71.
June 22, 2010
On an average, a sedentary adult should drink 6 to 7 cups of water per day, as water. Exposure to hot weather and trade winds, however, increases invisible sweat loss and water needs.
Eur J Clin Nutr. 2010 Feb;64(2):115-23.
July 1, 2010
Vitamins are essential nutrients your body requires in small amounts for vital functions in the human body. Vitamin K plays an essential role in both normal blood clotting and helps to promote bone health.
Clin Calcium. 2009 Sep;19(9):1354-60.
July 4, 2010
The brain requires blood sugar for energy, using about 400 calories of glucose each day. If inadequate carbohydrate is consumed, muscle protein may be broken down to provide needed glucose. Consume at least 130 grams of carbohydrate a day to feed the brain and help prevent muscle loss.
Prog Brain Res. 2006;153:129-40.
July 7, 2010
Fat is required in the diet for numerous important biological functions. Without some dietary fat, the fat-soluble vitamins A, D, E, and K are poorly absorbed. Deficiencies in these vitamins can lead to serious health problems.
Eur J Clin Nutr. 1999 Apr;53 Suppl 1:S84-8; discussion S88-93.
July 13, 2010
Food sources of fats and oils provide various amounts of the essential omega-3 and omega-6 fatty acids. Low fat diets make it important to carefully select the fats and oils that provide enough of these fatty acids to meet recommended intake.
Annu Rev Nutr. 2004;24:597-615.
July 15, 2010
Optimal nutrition promotes optimal health. The World Health Organization defines health as complete physical, mental and social well-being and not merely the absence of disease or infirmity.
Üstün & Jakob. 2005;83:802
July 21, 2010
For nursing infants to obtain adequate iodine from mother's milk, it is essential that the mother consume enough iodine in her diet. If you are cutting back on salt, it can reduce iodine intake and lower the iodine content of breastmilk. Be sure to find other sources of iodine.
Environ. Sci. Technol., 42 (4), 1315–1323, 2008.
August 7, 2010
When you decide to eliminate a food from your diet, make sure your decision is based on science rather than Internet scare tactics masquerading as the latest nutrition news.
Indian J Med Sci. 2004 Aug;58(8):321-6.
August 23, 2010
Consuming the right balance of essential nutrients is the foundation for good health. These nutrients can be obtained from a balanced intake of a wide variety of foods. When diet is limited, proper use of nutritional supplements can be required to meet nutrient needs.
JAMA. 2005 Jul 20;294(3):351-8.
August 26, 2010
The link between food and health has been appreciated since at least the time of Hippocrates. Consuming an inadequate amount of even one essential nutrient can increase risk factors for disease.
Nutr Health. 2009;20(2):135-66.
August 28, 2010
Some B vitamins are essential for energy metabolism, the process of utilizing the calories in carbohydrate, fat, and protien. Good sources of thiamin, riboflavin and niacin include whole and enriched grain products.
USDA National Nutrient Database for Standard Reference
September 2, 2010
Sensitivity to thirst often declines with age. Therefore, consuming fluids on a schedule rather than when thirsty can become essential to maintain basic body functions such as adequate blood flow throughout the body and especially to the brain.
Arch Gerontol Geriatr. 2009;49 Suppl 1:19-27.