This section will help you better understand the nutrition terms used in nutrition analysis tables.
Calcium
A mineral that makes bones and teeth strong. Calcium also helps your muscles work and aids in proper blood clotting.
Calorie
A unit of measure, like an inch or a pound. Calories measure the amount of energy your body gets from food. You need energy to be physically active and for your body to grow and function. Carbohydrates, fat and protein provide the energy from food.
Carbohydrate
The body's most readily available source of energy. Each gram of carbohydrate provides 4 calories of energy. The main forms of carbohydrate are sugars and starches. Sugars are simple carbohydrates. Starches, such as breads, cereals and pasta, are complex carbohydrates.
Cholesterol
Substance manufactured by the liver and other organs and consumed via animal fat. High-fat diets increase the amount made. It is believed that high levels lead to collection of cholesterol in the arteries, possibly leading to serious health risks.
Dietary fiber
Substances in plant foods that are not digested by the processes that take place in the stomach or small intestine.
Consists of both soluble (dissolves in water) and insoluble (does not dissolve in water) fiber. Diets high in dietary fiber and low in fat may have a protective effect against many chronic illnesses, including heart disease and some cancers, and may reduce LDL (¡°bad¡±) cholesterol.
Fat
A concentrated energy source. Fat provides 9 calories per gram, more than twice as much energy as protein and carbohydrate. Fat also provides essential fatty acids, is an important component of cell structure, and transports vitamins A, D, E and K.
Folate
Also called folic acid, this B vitamin helps your body make nucleic acids (RNA and DNA), amino acids and red blood cells.
Iron
A mineral essential to the formation of hemoglobin and myoglobin (which carries oxygen in the blood and muscles, respectively). A part of several proteins and enzymes in the body.
Magnesium
A mineral aiding many basic functions, including metabolism, heart rhythm, bone growth and the function of nerves and muscles.
Phosphorus
A mineral vital to energy production; helps build bone and form cell membranes and genetic material.
Potassium
Mineral vital for muscle and nerve functions and the proper functioning of the heart and kidneys; helps other nutrients regulate blood pressure.
Protein
A major component of all body tissue. Your body needs protein to grow and repair itself. Protein is also a necessary component of hormones, enzymes and hemoglobin. Your body can use protein for energy, but that is one of its least important functions.
RDAs
(Recommended Dietary Allowances)
The nutrient intake that is sufficient to meet the needs of nearly all individuals (about 97%) in an
age and gender group. It is updated periodically to reflect current scientific knowledge.
Saturated fat
The "bad" fat, although there is some controversy over that. These are animal-based fats. Try to limit saturated fats to no more than 10% of total daily calories.
Vitamin A
Fat-soluble vitamin that promotes good vision; helps form and maintain healthy skin, teeth and skeletal and soft tissue; possibly increases resistance to infection.
Vitamin B1
Essential in metabolism; help cells convert carbohydrates into energy; necessary for healthy brain and nerve cells and heart function.
Vitamin B2
Helps release energy from carbohydrates; interacts with other B vitamins and is essential for growth and for the production of red blood cells.
Vitamin B6
Vital in the utilization of protein; helps with the formation of red blood cells and plays a role in synthesizing antibodies in the immune system.
Vitamin B12
Important for metabolism regulation and red blood cell production; helps maintain a healthy central nervous system.
Vitamin C
Antioxidant that performs a variety of roles in the body, helping to promote healthy gums and teeth, aids in mineral absorption, helps heal wounds. May provide a variety of other health benefits.
Vitamin D
Fat-soluble vitamin responsible for maintenance of bone, in part by increasing calcium absorption in the GI track.
Vitamin E
Antioxidant that protects tissues from oxidation damage; helps in the formation of red blood cells and in the utilization of vitamin K.
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