Lauren O'Connor is a registered dietitian and is owner and nutritional consultant for Nutri-Savvy. She blogs weekly at Around the Plate.

It is important to value and nurture your health. Habits we create solidify as we grow older and are harder to break. A heart-healthy diet is important for three important reasons: your heart, body, and mind. But if I were to choose just one reason for a healthy diet, I'd say do it for your heart.

Your heart pumps your blood which carries oxygen and vital nutrients to nourish your tissues and organs. With failure or lack of adequate heart function, you would be exhausted and tired (lack of oxygen), not to mention failing in the very functions you do automatically from day-to-day (the very things you take for granted). The best diet for your heart will also benefit your mind and your body, too. When you eat for your heart, you feel more energized and less distracted, and those very foods also protect your vision and brain. Omega 3's (in fish oils, walnuts, salmon, flax seeds) benefit your skin, brain, and vision. Carotenoids are found in leafy greens, broccoli, zucchini and brussels sprouts and are essential for your heart health.

So enjoy a colorful, vibrant heart-healthy diet with plenty of fruits and vegetables and healthy proportions of nuts, legumes, lean proteins, whole grains and healthy fats. And focus on making half your plate fruits and vegetables. This will present the very nutrients your body needs and desires for your heart, mind and body. And when we feel good and look well, this tends to reflect upon our overall spirit.

Whether you’re looking to improve your dietary intake or just want to make a better stir-fry, it’s important to understand oil, both for cooking and what is contained in food. Oil is a key component in cooking, although it’s often overlooked by those not in the know. Here’s what you need to know about these slippery substances.

An Overview of Oils

On a molecular basis, oils are a particular type of molecule, called a lipid; more specifically, they are called triglycerides. On a chemical level, oil is made up of an array of carbon, oxygen and hydrogen atoms combined in a specific configuration. In cooking, oils generally refer to plant oils. Plant oils are made from plant seeds, which are pressed to produce oil.

Cooking Oils

• Canola – Canola oil is produced from the rapeseed or field mustard plant. The oil has a neutral flavor profile. It is low in saturated fat and contains heart-healthy omega-3 fatty acids.
• Safflower – Safflower oil is produced, unsurprisingly, from the thistle plant known as the safflower. The oil is low in saturated fat.
• Sunflower – This oil is most commonly used as a frying oil, due to its high smoking point. Like many other plant oils, it is low in saturated fat. It is also high in vitamin E.
• Corn – Corn oil is another common frying oil, due to its relatively cheap price tag and low smoking point. Some medical evidence shows that the high omega-6 fatty acid content of corn oil is unhealthy and can promote disease.
• Olive – Olive oil is, of course, produced from the olive. Olive trees are traditionally cultivated in the Mediterranean region. It is low in saturated fat and contains beneficial antioxidants. It adds a tangy, sometimes sweet flavor to cooked food.
• Peanut – Peanut oil is available in plain and roasted varieties; the plain oil is used as a general cooking oil while roasted peanut oil adds a nutty aroma to cooked food.
• Coconut – Coconut oil is made from the meat of the coconut. Coconut oil is high in saturated fat, and is thus not recommended by various health agencies. It has a roasted, coconut flavor. It is often used in baking.

Foods Naturally High in Oil

As you might expect from the description of oil production, seeds and nuts of all types are naturally high in oil. Many types of fish are also naturally high in healthy oils. Many condiments are high in oil, as they contain plant oils; mayonnaise and salad dressing are some examples.

Nutrition of Oils

As part of a balanced diet, plant oils can provide important nutrition, as well as flavor. Nutritionists consider saturated and trans fats to be bad for health. Most vegetable oils, including safflower, canola, sunflower, and corn oil, are low in saturated fats.

Dietary guidelines recommend getting no more than 30 percent of your daily calories from fat. Healthy diets generally aim for 50-to-80 grams of fat on a daily basis, depending on your total caloric intake. One teaspoon of oil contains about 5 grams of fat; therefore, about 10-to-16 teaspoons of vegetable oil would constitute one’s daily fat intake. Sunflower oil and olive oil are particularly good for getting certain nutrients, such as vitamin E and other antioxidants, into your diet. Avoid foods which utilize trans fats and hydrogenated oils, instead of unprocessed vegetable oils. Shortening is high in trans fats and should be avoided; butter is high in saturated fat, and is best substituted with vegetable oils, when possible.

Storing and Using Oil

Keep your oil away from light and heat, as both can damage it. Like all food, oil can go bad over time, so throw it out if it takes on a bad odor or flavor. Never use oil which has been heated past its smoking point as this can be bad for your health.

Sources

Harvard University: School of Public Health (2012)

North Dakota State University (2005)

U.S. Department of Health & Human Resources (2012)

Almost everything humans eat contains carbohydrates. From apples, potatoes to even soda, almost everything humans consume contains one form of carbohydrates or another, making them part of our daily food intake.

Carbohydrates serve as an essential dietary food used for helping provide the body energy and, without them, the body could not operate at its optimal level. Formerly classified as “simple” and “complex” carbohydrates, health professionals now sort them into two groups: high- and low-glycemic index carbohydrates.

What are Carbohydrates?

Carbohydrates are composed of a sugar molecule and a union of carbon, hydrogen and oxygen compounds. When food enters into the digestive system, the body attempts to break down the sugar molecules until they are small enough to enter the blood stream. The digestive system will simultaneously attempt to make carbohydrates into glucose, known as blood sugar. Once sugar enters the blood stream, cells use the universal energy to power physical activity, mental concentration and a bevy of other bodily functions.

Good vs. Bad Carbs

People concerned about their health tend to want to eat “good” carbohydrates instead of “bad” ones. The difference between the two can be found at the molecular structure. “Good” carbs or molecules with low glycemic indexes tend to include higher fiber sources, while “bad” carbs have high glycemic indexes and more sugar molecules.

When carbohydrates enter the body, the digestive system uses the sugar molecules for the body’s cells. When carbohydrates with a high glycemic index enter the body, it elevates the sugar levels to an abnormally high state which, over time, can lead to diabetes.

Compared to carbohydrates with high glycemic indexes, low-glycemic index carbs tend to be rich in fiber. Fiber, unlike sugar, does not get broken down by the digestive system. Also, low glycemic index carbohydrates do not elevate the sugar levels to an abnormal state reducing the risk of diabetes, heart disease, infertility, obesity, and colorectal cancer.  Low-glycemic index carbohydrates greatly reduce the risk of these diseases as well as help improve weight loss.

Good Carbohydrate Food Options

Foods rich in fiber tend to form some of the best carbohydrates to improve health. For example, diets rich in whole-grain and low in fat, such as oatmeal, fruits, vegetables, and dried beans help reduce the risk of fatal disease and increase weight loss. Other whole-grain rich foods include:

• Brown Rice
• Whole-Grain Corn
• Whole Rye
• Millet
• Buckwheat
• Fruits (such as berries, apples and pears)

Individuals should avoid foods with high glycemic indexes that include starch and sugar-rich products, including white bread, chips, soda and candy. These foods, if eaten regularly, will increase your risk for type-2 diabetes.

Low-Carb Diets Not an Option

The Atkins Diet popularized the idea of eating low levels of carbohydrates in order to lose weight. While some people experienced rapid results, according to studies, many do not seem to keep the weight off. The reason for that is because low-carb diets deplete the body of normal levels of essential foods. Once the individual returns to his normal eating habits, the body has been accustomed to consuming fewer calories and carbohydrates, so people regain the weight back.

Individuals looking to try low-carb diets should consult a medical expert first. If you skip medical help, it is still best to try traditional diets of eating right and exercising regularly to achieve optimal results. Granted, a healthy diet and exercise regiment does not provide instant results, but it will help fight off weight gain once you do lose the pounds.

High Glycemic Index Foods and Diabetes

People who suffer from diabetes lack insulin necessary for absorbing blood sugar for energy or storage. The pancreas in type-1 diabetics does not produce enough insulin to help absorb and use energy from sugar, while with type-2, diabetics the body’s cells do not react to the insulin resulting in high sugar levels after eating.

Individuals who have had a history of consuming large amounts of high glycemic-index carbohydrates raise the blood sugar levels to an abnormal amount for extend periods of time. Raising the blood sugar too high wears out the cells and prevents them from opening up to the signals insulin hormones create.

Individuals with high blood sugar levels also tend to have high blood pressure, low high-density lipoprotein cholesterol levels, be overweight, and have high levels of triglycerides. People with diabetes also have a higher risk of a heart attack or stroke and individuals who mismanage their sugar levels from diabetes can even die from it.

Sources

Harvard School of Public Health (2012)

Centers for Disease Control and Prevention (2012)

KidsHealth (2012)

Medline Plus (2012)

I bet you didn’t think a fruit could be controversial, but durian certainly is. Throughout Southeast Asia, durian is known as the “King of Fruits,” but the reign of this large tree fruit isn’t always benevolent. Read on to learn about the origins of this gargantuan fruit, where you can find it and how to eat it.

Origins

The durian has a rich history in Asia and has been cultivated there for at least 400 years. It is believed to have originated from Sumatra and Borner. Today, it is grown in the region from New Guinea to southeastern India. In general, the durian tree doesn’t grow well outside of tropical Asian regions, although a few trees have been coaxed into fruiting in subtropical areas, such as Puerto Rico and Trinidad. For this reason, the fruit has remained exotic and rare in North America and Europe.

In 1959, reflecting the large market for the durian, the Association of Durian Growers and Sellers was formed, to standardize its production and distribution. Today, Vietnam and Thailand are large growers of durian.

Appearance

The durian fruit is very distinctive. It is large, greenish-yellow in color and covered in spiky thorns. Durians can grow to weigh up to 7 pounds and be 6 inches in diameter. There are many cultivars of durian, so the fruit has a wide range in size, color and taste. The durian tree itself is large and can grow up to 150 feet high.

Taste and Odor

Taste and odor are what really make the durian interesting. Most often durian is eaten fresh and its flesh has a distinctive aroma and flavor, which is most often described as an “acquired taste.” Some enjoy the way the fruit tastes, while others find it deplorable. The odor is certainly pungent and, as a result, public transportation and hotels in some countries ban durian as a result.

On the negative end, the durian’s odor is often described as smelling like vomit, sewage or dirty socks. Various cultivars have different undertones of odor and flavor, however, with notes of almonds, turpentine or caramel. The texture of the durian flesh is a big draw for durian lovers, who say that the fruit has a creamy mouth-feel.

Selecting and Opening a Durian

Durians are in season from June to August. In western areas, they are mainly available through Asian markets and specialty markets. A solid stem on the fruit is a sign that it is fresh. The durian is ripe when the husk has started to crack slightly. Depending on the ripeness of the durian, the flesh may vary in texture and odor; less ripe durian is milder in flavor, while those that have ripened for a few days after the hull is cracked are highly aromatic and slightly fermented. Once the durian is ready to eat, place it on a surface that you don’t mind getting a little dirty. Use a sharp knife to make a long cut just through one side of the husk; then use your hands to pry the two halves apart.

Cooking and Nutrition

In many places, the preferred way of eating durian is raw, fresh from the husk. Culinary uses of durian range by region, with some countries using the flesh in savory dishes and others cooking it in sweet foods. In many Southeast Asian countries, it is popular to serve durian with sticky rice and coconut milk as a sweet dessert. In other areas, durian is chopped and fried with other vegetables in chilies, curries and stir-fries. Durian is high in vitamin C and beta carotene. Durian also contains a high amount of fruit sugars and has 153 calories per 100 grams of fruit.

Sources

Stanford University: School of Education (2012)

Western Kentucky University (2012)

City University New York (2012)

the Kitchn (2008)

“You are what you eat.” Yes, this phrase is usually meant for the food choices we make and just what balance of fats, sugars, and nutrients we are consuming on a daily basis. However, it can apply to how we handle, prepare, and store food as well. Germs and bacteria are predators that can lurk in the kitchen that must be combated against in order to keep our food safe and enjoyable to eat.

Within the food service industry, there are strict standards that food handlers must stick to in order to meet code and prepare safe food for consumers. Those same rules also apply to those who don’t own a chef’s hat and aren’t being paid to make dinner. Germs are germs no matter the kitchen and there are ways to prevent their harmful attack on your food.

Keep it Clean

First and foremost, hand washing is a priority. Both before and after handling food, a person must wash their hands with warm water and soap for at least 20 seconds (which turns out to be how long it takes to sing the “Happy Birthday” song twice through). If at any point while preparing food, meat juice, raw egg, or any other questionable material ends up on your hands, wash them again before touching anything else. This helps prevent the spread of unwanted bacteria to every surface of your kitchen and your meal.

Washing not just your hands, but all kitchen items that come in contact with uncooked food must be kept separate and washed as well in order to prevent cross contamination. This is what happens when harmful bacteria is transferred between foods in the preparation stage and can lead to illness. The most likely carriers are cutting boards, countertops, utensils, and hands. All of the above must frequently be washed in hot, soapy water. Sanitizing is also suggested and can be done using one tablespoon of unscented, liquid chlorine bleach per one gallon of water to sanitize cutting boards, countertops, and assorted utensils.

It is recommended individuals assign separate cutting boards to meat, fish, and poultry than their ready-to-eat foods like fruits and vegetables.

Cook it Hot, Keep it Cool

Once prepared and ready to cook, temperatures vary depending on the food item. Helpful lists breakdown foods by family and internal temperature necessary to prevent undercooking and, consequently, foodborne illness. Differences to note include temperature changes between raw and ground meat. Raw meat such as beef, veal, and lamb should have an internal temperature of 145 degrees when measured with a food thermometer whereas the ground variants require a 160-degree cooking temperature. Poultry requires a 160-degree internal temperature before removing from heat, killing harmful bacteria.

Temperature is also important when storing cooked food. As food cools, it becomes increasingly susceptible to bacteria growth and therefore has a time limit of sitting out at room temperature before it is unsafe to eat. Leftover food should be placed in shallow dishes for faster cooling and be left out at room temperature for no longer than two hours. Cooling in the refrigerator is preferable and faster. The sooner the food is refrigerated or frozen, the sooner bacterial growth is slowed or stopped completely. Leftovers should be stored in sealed containers and consumed within four days of the original meal.

As a general rule of thumb, allow proper circulation between items within the refrigerator when storing foods in order to keep all equally cool. As foods have different life spans once in the refrigerator and freezer, consider storing resources for suggested amounts if time for a specific item.

What Makes You Sick

If proper cooking and storing techniques are not heeded, there are a number of bacteria threats consistent with certain types of food. Poultry is particularly susceptible to Campylobacter while ground beef, leafy greens, and raw milk can be contaminated by Escherichia coli (E. coli). Deli meats and produce can carry Listeria while eggs, meat, poultry, and produce can become contaminated with Salmonella and other meats are susceptible to Toxoplasma. Especially consuming raw or undercooked foods or cross contamination can afflict an individual with symptoms including vomiting, diarrhea, fever, abdominal pain, and nausea.

While in the preparation stage, food is at the greatest risk of quickly growing bacteria and making you ill. Precautions must be taken in order to safely prepare, consume, and store foods without risk. Proper washing and sanitation of ready-to-eat foods and of anything else the food comes into contact with as well as following required cooking temperatures will severely cut down on risk. Obeying storage recommendations is also a necessary preventative measure. Leaving cooked food out at room temperature gives bacteria the opportunity to quickly multiply and go undetected as it causes no change in odor, color, or texture. All of this can be prevented if the right measures are taken. Guard yourself against unhealthy eating habits in more ways than one when choosing to cut the germs out of your diet.

Article Sources

CDC and Food Safety (2011) Centers for Disease Control and Prevention

Keep Food Safe (2012) Food Safety

Fact Sheets (2011) U.S. Department of Agriculture Food Safety and Inspection Service

Fight Bac! (2010) Partnership for Food Safety Education

As consumers, we put our trust in regulatory boards and farmers, when it comes to what we eat. There’s no way to look at a piece of lettuce or a chicken breast and determine absolutely whether it’s safe to eat, so we don’t have much choice. On the whole, these mechanisms serve consumers well, and when we hit the supermarket, we’re more concerned about prices and selection than about food safety.

Unfortunately, however, the global, highly complex nature of our food system means that from time to time, unsafe food must be recalled from shelves and consumers’ pantries. Foods can be recalled for several reasons. They may endanger consumer health, or they may have labels that are inaccurate or do not comply with existing regulations. Recalls are initiated by industry or state and government agencies, and conducted by industry with government oversight. Consumers should follow the recaller's directions when deciding what action to take, if they have purchased or consumed recalled food. We put together these resources for consumers who are looking for more solid information about food recalls.

Meat Recalls

• FSIS Recalls: This is the United States Department of Agriculture website for meat, dairy, and poultry recalls. The site is useful for learning about the latest recalls and general food safety issues.
• Understanding the Recall Concept in the Food Industry: This is a fact sheet from Ohio State University which covers the purpose of meat and other food recalls. Learn about the different types of recalls and how the recall system functions in the U.S.

Other Food Recalls

• Recalls.gov: The Federal government aggregates information about food recalls here. You can see recent recalls and sign up for free recall alerts.
• Recalls, Market Withdrawals, & Safety Alerts: The Food and Drug Administration provides useful recall info on this site. The easy-to-read recall graph provides information about specific food products, the stores which stocked them, and the company responsible.

Pet Food Recalls

• Pet Food Safety: The American Veterinary Medicine Association maintains this site about pet food recalls. There are useful links to government sites covering pet food problems.
• Pet Food Safety—Humane Society: The Humane Society has this helpful page detailing how to learn about pet food recalls, and what you should do if your pet has consumed recalled food. There is also up-to-date news coverage of recalled products.

What is Fiber?

Fiber is found in all plants and relate to carbohydrates we are not able to digest. Fiber is usually classified into two categories:

• Insoluble fibers increase the speed at which food passes through the digestive system. They build up stool bulk and help material move through the digestive track quickly. Insoluble fiber includes wheat bran, vegetables, and whole grains.
• Soluble fibers turn to gel when digested since it attracts water. It has been linked to lowering cholesterol, which may help prevent heart disease. Soluble fibers include barely, nuts, seeds, beans, lentils, and some fruits and veggies.

Foods High in Fiber

When forming a fiber-rich diet, it is important to put food over fiber supplements. Fiber-rich foods are more efficient in getting you the health benefits of fiber and include additional nutrients. Fiber supplements may lead to acute digestive problems and blockages if overused. A fiber-rich diet needs plenty of fluids and a variety of food sources.

Here are some examples of fiber-rich foods in the insoluble and soluble categories:

Before thinking about creating a fiber-rich diet or focusing on one type of fiber, consider that it's better to have a balanced diet. Too much insoluble fiber leads to a bulky diet without the health benefits of soluble fiber. An overall fiber-rich diet without fluids and water can make stools difficult to pass, creating abdominal pain and discomfort. Make sure to increase your fiber intake gradually, as a sudden change of diet can lead to gas, bloating, and abdominal cramps. Try to add one fiber-rich food per week.

Nutritional Properties of Fiber

There are many benefits to a balanced fiber-rich diet, ranging from digestive to heart health.

• Fiber prevents constipation by increasing the weight and size of stools and softening it. Loose, watery stools become bulky and easier to pass because fiber absorbs water.
• Fiber decreases the risk of digestive conditions such as hemorrhoids, irritable bowel syndrome and diverticular disease.
• It lowers the risk of heart disease due to soluble fibers that can decrease the amount of low-density lipoprotein ("bad" cholesterol). Cereal fibers work best to decrease the risk of heart disease.
• It helps control blood sugar levels. Soluble fibers slow the absorption of sugar and decrease low sugar levels. This is particularly beneficial for people with type 2 diabetes who need to control blood sugar. When combined with exercise, not smoking, and a healthy fiber-rich diet it can also lower the risk of getting type 2 diabetes.
• Helps with weight loss due to increased "chewing time" that gives the body enough time to register when it's full and makes overeating less likely. Fiber-rich diets are less "energy dense" which means that you not only feel full longer but consume less calories as well.

However, there are no major studies that ascertain that eating fiber prevents colon cancer. Researchers accumulated several studies, including a Harvard study, that followed more than 700,000 men and women for 20 years and found that a high intake of fiber did not protect against colorectal cancer. Nevertheless, a fiber-rich diet has the nutritional benefits listed above and can help maintain a balanced digestive system.

Additional information on fiber and customizing an individual plan for fiber based on age, sex, and activity level can be found in the United States Department of Agriculture site at ChooseMyPlate.gov.

Sources:

Fiber: Start Roughing It! (2012) Harvard School of Public Health. 

Dietary Fiber: An essential part of a healthy diet. (2011) Hanford Occupational Health Services.

Fiber. (2010) Medline Plus.

Dietary Fiber. (2006) University of Nebraska Lincoln Extension.

Nutrition information is provided on just about any food and drink item you can buy. If it is not provided, the information is provided on the company's website or through brochures available at the store. Even though the information is readily available, information on how to read and what to do with that information is not as obvious. In order to fully understand a nutrition label (including ingredients you should stay away from), you will want to approach nutrition labels knowing a few key facts. 

Follow the serving size.

Many people make the mistake of attributing the nutrition information to that of the whole container, bottle, or bag. For example, a 20 oz. bottle of soda may have as much as 2.5 servings. This means that, if drinking the whole bottle of soda, you will need to multiply the information on the nutrition label by 2.5 in order to accurately reflect what you are actually eating. One of the best ways to maintain health is to follow the serving size suggestions. Doing so will drastically reduce unnecessary calorie intake for the better. 

Note the total calorie count.

When it comes to maintaing proper weight, calories are the name of the game. Generally, if your calorie intake is drastically more than your calorie output, i.e., energy expenditure, your weight will increase. Nutrition labels are based on a generic 2,000 calorie per day diet; however, 2,000 calories a day is an arbitrary dietary standard, and may or may not reflect your calorie levels. A rule of thumb for healthy living is to not dip below 1,500 calories per day. 

Identify fats, cholesterol, sodium, and sugar.

The first items listed are those that you will want to avoid most often. However, some fats are not necessarily all bad, such as monounsaturated fats. These fats are rich sources of nutrients and calories, but you will always want to limit saturated and trans fats. Here, you may also note that a percentage of your daily nutrition value is provided next to the nutrition totals. However, some ingredients, such as trans fats, have no daily quota, and so no percentage will be provided. In this case, the reason why there is no daily percentage is because trans fats should be avoided altogether; other times, especially regarding certain vitamins, there is no daily value prescribed, but the vitamins are beneficial nonetheless. Generally, any food that provides more than twenty percent of your daily value will be a food you will want to moderate. A balanced diet involves eating foods that also have a balanced distribution of ingredients. 

Seek out foods with beneficial ingredients.

Carbohydrates and proteins are beneficial nutrients, but many diets will satisfy the requirements automatically. However, vitamins and other nutrients, like dietary fiber, require us to intentionally choose foods that are good sources. After paying attention to nutrition labels, you will start to learn which foods provide the harder-to-come-by nutrients, and which foods you should avoid for any of the above reasons.

To learn more about nutrition labels, check out the following resources: 

• The American Heart Association - a brief outline identifying and explaining an example nutrition label.
• FamilyDoctor.org - a free medical help site focused on explaining nutrition labels. 
• KidsHealth - intended for a younger audience, provides a straight-forward tutorial on reading  nutrition labels.
• PBS.org - a comprehensive system for approaching nutrition labels, including advanced dietary and nutrition information.

Body Mass Index ("BMI") is probably one of those terms that you learned in your high school weight training class but never quite understood. However, now that you are interested in a degree involving advanced nutrition information, you will want to understand how BMI is used. 

What is BMI?

BMI is a number based on your height and weight, and provides a reliable measurement of body fat percentage for most people. A person's BMI when determining the likliness of a persons health problems, as it provides a weight catergory that can be associated with various medical issues. A BMI test provides only a general estimation of whether you are under or overweight however, and should not be substituted for a more accurate test for body fat percentage. For example, many professional athlete's BMI number will indicate that they are under weight (common for a professional cyclist) or overweight (more common for a professional football player). For people of average activity levels, your BMI number is a reliable source of gauging one's health. 

When is a BMI test most often used?

BMI is the standard and most used test for determining whether someone is obese, especially for children and adolescents. Generally, the younger the person, the more accurate a BMI test will prove; however, BMI test results are the source for statistics regarding obsesity, which causes skewed statistics in some areas. For example, membership in a given ethnic group effects whether the BMI number is accurate regarding obesity. 

Basically, the key to properly using the BMI test for informing people of their health is to understand that it is not the only criterion. A BMI number is a generally reliable indicator of whether someone is within an appropriate weight range; however, many people, especially competitive athletes, will have a BMI number within the obesity range. For starters, use your eyes to tell if a person has a lack of muscle definition. If a heavily muscled, 5'6" individual weighs in at 165, technically they are obese. Common sense is necessarily used here: the person is likely not at risks for heart disease and some of the other risks associated with obesity. 

Check out these additional resources below for more information about the BMI test's uses:

• National Heart Lung and Blood Institute - a free tool that helps you calculate your own body mass index.
• Center for Disease Control and Prevention - a government produced website with information on how to use BMI in a diet plan.
• The Official Journal for the American Academy of Pediatrics - an article detailing the challenges of using BMI to accurately measure childhood obesity. 
• Calorie Control Counsel - a guide for applying one's BMI number in a comprehensive plan for improving one's health.

One of the things that students pursuing a nutrition education need to know is how to get all of the key nutrients required for good health. While meat is one of the major food groups, with the Centers for Disease Control and Prevention recommending the consumption of lean beef, poultry, pork and fish, this does not mean that vegetarians must eat some meat in order to get all of the nutrients that their body needs. What it does mean is that vegetarians must pay more attention and be more careful about eating foods that will provide them nutrients typically provided by meat.

Protein: One of the biggest nutrients that the body receives from eating meat is protein. Protein is found in every cell in the body. It's often referred to as the basic building blocks of life. Without protein, the body would not be able to grow, heal itself, and function on a daily basis. The National Institutes of Health has confirmed that people do not need to eat animal products to fulfill their protein needs. Vegetarians can ensure that they get enough protein by eating eggs, beans, legumes, and nuts. Products made from soy, such as tofu and soy milk, are also good sources of protein. Fruits and vegetables also provide protein. A vegetarian who eats a varied diet incorporating nuts, beans, fruits, and vegetables will rarely need to take a protein supplement. While the exact amount of protein that a person needs depends on his or her age and health, most adults need only two to three servings a day of protein-rich food. This translates to half a cup of cooked dried beans, one egg, an ounce of cheese or two tablespoons of peanut butter.

Iron: Iron is found in every red blood cell. Inadequate iron means that not enough red blood cells are produced. Iron-deficiency also means that existing red blood cells wouldn't be able to carry oxygen to the muscles and other tissues. Women who routinely have heavy menstrual bleeding need to be extra vigilant about their iron intake. While non-meat foods such as vegetables, grains and fruits contain iron, the iron found in those types of foods are harder for the body to digest than iron from meat sources. Since vitamin C helps the body absorb iron, vegetarians may want to eat foods rich in vitamin C at the same time as when they are eating iron-rich foods, such as a spinach salad with orange slices. Vegetarians can also take iron and vitamin C supplements to ensure that their body is getting enough iron.

Vitamin D: Vitamin D is necessary for strong bones and teeth. The vitamin helps the body absorb calcium, which is essential for bone and teeth formation. Not getting enough vitamin D can lead to osteoporosis and rickets. Vitamin D is found naturally in only a few foods, which include dairy products, fatty fish and oysters. This means that vegetarians who don't eat fish and/or any animal products have more limited options. Thankfully, a lot of food products are fortified with vitamin D. These include cereals, soy milk and snack bars. The body also gets vitamin D from sun exposure. As little as 5 to 15 minutes of sun exposure two to three times a week is enough. There are also plenty of vitamin D supplements available on the market.

Sources:

Protein in diet. (2011) MedlinePlus.

Vegetarianism. (2011) MedlinePlus.

Iron-Deficiency Anemia. (2010) KidsHealth.

Vitamin D. (2011) MedlinePlus.

Vitamin D and Healthy Bones. (2003) New York State Department of Health.

A person's lifelong health starts with their diet as a child. Without proper nutrition during the growing stages, bad habits are formed both in terms of a person's attitude towards what they eat, as well as a person's biological responses to calorie intake. For school-aged children, the ability to concentrate in school is one of the many pros of a healthy and balanced diet. As such, schools have turned their attention to deficiencies in the cafeteria, and have taken steps to facilitate a healthy diet as a means of improving the educational environment.  

Nutrition, generally.

Regardless of age, a balanced diet - high in whole grains, protein, fruits, vegetables, calcium-rich dairy products, and low in sugars and fats - is a great place to start. However, children do have a few special nutritional needs. Girls especially need to eat foods rich in iron, such as beans and meats, while boys, or tend to be more active, just require more food in general. As adolescent arrives, nutritional needs increase: most growing and weight gain takes place in between ages 10-18. 

Exercise is a huge aspect of nutrition as well, and schools are starting to realize their role in encouraging students to exercise regularly (it may be easier for schools to encourage proper exercise via recess and health classes than telling students when and what to eat). As part of the exercise program, schools and health officials encourage students to eat healthy snacks twice a day in addition to breakfast, lunch, and dinner. 

School programs to promote healthy diets. 

Schools face challenges when trying to perpetuate healthy diets for its students. As authority figures, students tend to naturally disregard what the school directs its students to do. Additionally, what a youth will or will not eat seems to be a battle woven into human DNA. As such, schools tend to design programs to encourage parents to participate. Some of the following steps have been suggested: never use food as a bribe or a reward for good behavior, make trying new foods fun, include children and youth in the process of preparing the food, introduce new foods one at a time, and introduce new foods with foods the child already enjoys. 

Despite the challenges inherent in making a child eat certain foods, schools have set up programs that provide healthy food choices. Most schools provide a breakfast program, but the availability of such programs may be contingent upon your income bracket. Even if you do not qualify for the breakfast program, most schools have programs for you too, such as "Special Milk" programs, and programs that provide snacks after school. Some schools provide free fruits and vegetables, but these schools are located primarily in low-income districts. Elementary schools also have game oriented modules in class that focus on healthy eating habits.

Example meals for children and youths.

Breakfast is a must for any child or teen. Without it, the student will not be able to concentrate during school, and may resort to quick, sugary snacks at midday. Moreover, not eating breakfast stacks the odds against that student's ability to reach his or her nutrition needs for the day. Youths with a long walk to school or an early gym class will need a larger breakfast. A good breakfast includes some sort of starchy food, i.e., oatmeal, beans, and whole wheat toast, and some fruit.  

Lunch in schools is typically more of a social time than a nutritional time. However, it is important that students receive a balanced lunch with protein, dairy, and fruit. A hard-boiled egg, an apple, a peanut-butter and honey sandwich, and a pint of milk is a well-balanced lunch for a child or teen. 

Dinner is the best time to get vegetables and fiber into a child or youth's diet. Many vegetables are high in fiber, as well as important nutrients and vitamins, such as folic acid (spinach) and vitamin A (carrots). A great dinner incudes: baked rotisserie chicken (often sold half or whole for as little as $5 in grocery stores), corn and lima beans, sauted spinach with garlic, and maybe some ice cream for dessert (there is that tiny little triangle at the top of the food pyramid after all...). 

For additional, and more detailed information, visit the following resources: 

• Nutrition for children and teens - a guide for parents to promote healthy diets for their kids.
• Nutrition needs for special groups - an outline of the dietary needs, from infants to elders. 
• Agriculture and Consumer Protection's guide to healthy kids - a comprehensive guide to promoting child health. 
• Food and Nutrition Service - more details about school programs promoting student nutrition. 

Everyone has probably heard of the Food Pyramid growing up. The image was taught to children in schools, heavily advertised and was pasted on many food labels. That is no longer the case. It is vital that students hoping to enter a Nutrition career, in which they will advise others on appropriate food choices, understand what the Food Pyramid is, its criticisms and what has replaced it.

Food Pyramid

The Food Pyramid was the United States Department of Agriculture's official nutrition guide for almost twenty years. Looking like a triangle, it is divided in sections. The bigger the section, the more of that particular food group you are to eat. Each section contains the images of foods that belong to that group. The bottom-most, and thus largest, section belongs to breads, grains, and other starches. The upper-most and smallest section is for fats and oils. The Food Pyramid's positives include it being very visually detailed, with serving suggestions included as well as pictures of certain foods so that people immediately know what is included in that particular food group. However, the Food Pyramid was criticized over the years by health professionals for being inaccurate and misleading. For example, potatoes are often pictured as belonging to the vegetables group when they are really a starch that affects your body the same way that other starches, such as breads, do. It tells people to use fats and oils sparingly without distinguishing between good fats and bad fats. According to the Harvard School of Public Health, the Food Pyramid was built on inaccurate science and didn't really change over the years even as health professionals gained more knowledge on healthy eating. The fact that Americans became more and more overweight, with a significant amount obese, during the time of the Food Pyramid further questioned its accurateness and helpfulness. The Food Pyramid stopped being the USDA's official nutrition guide in the summer of 2011.

MyPlate

In a bid to make healthy eating more accessible and easier, First Lady Michelle Obama officially replaced the Food Pyramid with MyPlate on June 2, 2011. MyPlate is the image of a plate with different sections colored differently. Each colored section represents the amount of each of the five food groups that should be on your plate. The amount of a certain food group someone should eat depends on his or her sex, age, and level of physical activity. For example, the daily recommended amount of fruit for a woman aged nineteen through thirty is two cups while a woman aged thirty-one through fifty needs only one and a half cups. The government recognized that it was hard for people to remember exactly how much they are supposed to eat. By showing people an image of a plate with lots of fruits and vegetables, taking up approximately half of the plate, and the other half divided between grains and protein, they hope that people better remember what their plate should look like. On the upper right of the plate is a circle for diary, indicating that something like a glass of milk or cup of yogurt, completes the full nutritional requirement.

On its website, MyPlate is accompanied with more specific nutrition guidelines. Their most important messages that they want to get across for each food group are highlighted. For example, at least half of the grains you eat should be whole grains and you should drink fat-free or low-fat (1%) milk instead of whole milk.

Sources:

Nutrition Plate Unveiled to Replace the Food Pyramid. (2011) The New York Times.

Getting Started with MyPlate. (2012) USDA.

Food Groups. (2011) USDA.

Food Pyramids and Plates: What Should You Really Eat? (2011) Harvard School of Public Health.

The Fattening - Reassessing The Food Pyramid. (2004) PBS.

Nutrition is a broad topic. As a student of nutrition, you’ll need to study everything from the biological and physiological effects of nutrients to public health concerns. Here are a few common topics that nutrition students must master before receiving their diploma.

Medical Nutrition Therapy: This topic discusses the strategies for utilizing nutrition to improve health or achieve particular health outcomes. Students learn how different nutrients and food groups affect different organs and medical conditions. For example, students may learn how to create diets for diabetic patients or patients with iron deficiencies. Students also learn how to instruct patients on behavior and diet changes for cardiovascular disease, cancer, GI problems, and pulmonary disease.

• Academy of Nutrition and Dietetics: Learn how dieticians can improve health through nutrition.
• Introduction to Medical Nutrition Therapy: This presentation gives an overview of the topic of medical nutrition.

Pediatric Nutrition: In children, proper nutrition can be crucial to physiological, mental, and emotional development. Students learn about development and nutrition from birth through young adulthood. Subjects covered include breastfeeding, food allergies, and nutrition and infection. Students learn about issues that affect all children, such as the intake of Vitamin A and its relationship to proper eyesight, as well as issues that affect a minority of individuals, such as genetic diseases.

• A Teacher’s Guide to Pediatric Nutrition: Gives an excellent overview of nutrition topics from birth to young adulthood.
• Updates in Pediatric Nutrition: This academic paper discusses medical advances in pediatric nutrition.

Sports Nutrition: Athletes push their bodies to the physical limit. Proper nutrition is important for sustaining the physical exertion of sports and for preventing injury. This topic covers how fats, carbs, and protein are all important for the athlete, and how appropriate proportions of these in the diet can support exercise. Students learn how to create meal plans for athletes, and how vitamins and minerals factor into the athlete’s diet. Dehydration is another important component of sports nutrition; students study how water and salt lost through sweat can affect performance.

• Sports & Nutrition: The University of Illinois covers the basics of sports nutrition for athletes.
• Sports Nutrition: Learn about eating before and after exercise, eating on the road, and exercise hydration.

Weight Management: It’s no surprise that weight management is a component of most nutrition degrees today, as obesity rates continue to climb. This topic discusses the ways in which nutritionists and dieticians can help their patients control their weight. Students learn how to create diet and exercise plans for particular patients, and how a patient’s particular situation may affect their ability to lose weight. Future nutritionists also study ways to encourage behavioral change in their patients.

• Understanding Nutrition and Weight Loss: Learn how nutrition principles relate to healthy weight loss.
• The Nutrition Source: Harvard’s school of public health covers the basics of a healthy diet and weight.

Eating Disorders and Nutrition: Eating disorders, which generally represent large deviations from a normal diet, can have wide-ranging health implications. Since many eating disorders also occur during adolescence and childhood, which are important developmental stages, the ramifications of eating disorders can be even more pronounced. In courses on eating disorders, nutrition students learn about the physiological effects of anorexia, bulimia, obesity, and other disorders. Students study how caloric intake and the presence of particular nutrients can delay or interrupt bodily processes. Students also learn about the psychological and emotional components of eating disorders.

• Eating Disorders & Nutrition: Dartmouth’s page briefly discusses eating disorders and provides links to outside information sources.
• National Eating Disorders Association: This association provides accurate and sensitive information about different eating disorders.

Nutrition and Aging: This topic has become even more important, as the U.S. Baby Boom population has begun to enter old age. Students learn about how physiological changes in the body occur due to aging, and how nutrition can impact these changes. The intake of particular nutrients, such as calcium, folate, and Vitamin A can help reduce the negative changes that can occur to organ systems due to age. Students also learn how changes such as hearing loss and vision loss can affect the behavior of the elderly, causing them to make behavioral changes in how they eat.

• Nutrition and Aging: Here you’ll find a fact sheet on the aging body and how nutrition can promote bodily processes.
• National Resource Center on Nutrition, Physical Activity, & Aging: This page features dietary reference guides for seniors.

Nutrition & Public Health: This topic covers the social, environmental, political, and economic factors that can affect nutrition. Students learn how a person’s place in the community or surrounding environment can affect what they eat. Future dieticians learn about interventions that practitioners can make to improve public health through nutrition.

• Health & Nutrition: The USA.gov site has a listing of resources on a variety of health topics for the public.
• Community Health & Nutrition Programs: The NIH discusses public health and nutrition in developing countries.

What is a Calorie?

There are many different ways to define calorie. Most basically, a calorie is a unit of energy, approximately 4.185 joules. This is the amount of energy it takes to heat one gram of water one degree Celsius. For daily life, however, calories usually are spoken of in the context of sports nutrition and dieting. In fact, you may have heard that calories are bad for you, but this is only true in specific contexts; calories are necessary for human life. Before launching into the more relevant dietary information, the scientific background of the term will be further explored. 

Scientific explanation

The term "calorie was first coined by Nicolas Clement as a unit of heat in 1824. As alluded to above, the scientific term "calorie" is archaic, and is now replaced with the term "joule." There are two sub-definitions of calorie: the small (or gram) calorie and the "large" calorie. The small calorie or gram calorie approximates the energy needed to increase the temperature of one gram of water by one degree Celsius, whereas the large calorie, kilogram calorie, dietary calorie or food calorie approximates the energy needed to increase the temperature of one kilogram 1 kilogram of water by one degree Celsius. This is exactly 1,000 small calories or about 4.2 kilojoules.

How many calories per day do I need?

Perhaps it goes without saying but, just in case, we will say it: your body gets calories by eating food. When digesting the food, your body processes that food into units of energy called calories. This process is called cellular respiration which, most basically, describes the effect oxygen has on living things (such as food).

By law, the amount of calories in the food you buy must be printed on the nutrition facts label. Nutrition labels are based on a 2,000 calorie a day diet, but that may be too many or too little calories for your daily activity. For young adult men, the daily calorie intake recommendation is 2,700 calories, and for young adult women, it is 2,200 calories. Elderly, children and those who lead a sedentary lifestyle require less calories. Generally, it is never a good idea to dip below 1,500 calories; human bodies require more energy just to, for example, sit and type on a computer. 

How is calorie output measured? 

There are general numbers for caloric output according to different activities. For example, walking one mile will burn approximately 100 calories (of course, depending on your body weight and fitness level). Generally, the more weight your body is supporting, the more calories you will burn doing any kind of physical activity. A player in a competitive basketball game will expend 472 if weighing 130 pounds, 563 calories if weighing 155 pounds, 654 calories if weighing 180 pounds, and 745 calories if weighing 205 pounds. 

Generally, the more rigorously one exercises, the more calories will be burned. However, metabolism, or the speed at which one's body processes food and burns calories, is also a major factor in terms of nutrition plans and counting calories. The higher one's metabolism, the more calories will be burned. Higher metabolisms are present in people who have more muscle mass (it takes more energy to support muscle), and generally active people. This is because people who lead a sedentary lifestyle store calories as a matter of evolutionary necessity. Your body is made for activity, and if your body knows it is inactive, calories will be stored (as fat) for an emergency time. What your body does not know is that you are unlikely to face a life or death situation in which you must survive without food. 

As such, creating a nutrition plan will always be based on a simple energy input vs. energy output equation. For information on calories, nutrition plans, and exercise and weight control, feel free to visit the following resources.

• Fitness.gov - these free publication provides detailed information on calorie output according to exercise, exercise and weight loss plans, and information on the beneficial effects of exercising. 
• Calorie Control Counsel - a government sponsored site devoted to helping people create appropriate nutrition plans.
• Nutrition.gov - contains detailed information on anything nutrition-related.