Fruits as Fat Burning Foods

Eating fruit can replace the need you feel for sugar. In fact, your body will respond positively to the infusion of natural sugars from fruits, and you will find yourself craving artificial sugars less over time. These fruits are among the best fat-burning and power foods.

Apples

With six grams of fiber in a medium-sized apple, you will help your digestive tract by eating one of these luscious fruits each day. The best part is that apples do not have any sodium or fat and are packed with vitamins and minerals. Filling up on one as a snack can take away your afternoon slump and help you burn fat.
Peaches

While these fruits aren’t always in season, you should try to pick one up when you can. These fruits are wonderfully delicious and low in calories. They also have more than a single serving of vitamins A and C.

Pineapple

Tropical fruits often have disease-fighting properties to them. Pineapple contains bromelain, which is an enzyme that breaks down protein. Many toxin-flushing fasts use pineapple as one of the ways to rid the body of toxins, which helps with weight loss.

Other fat-burning fruits should become a regular part of your weight loss diet. They include:
* Oranges * Lemons * Cherries * Papaya * Limes

Vegetables as Fat Burning Foods

Vegetables also work well as fat-burning additions to your diet. In general, vegetables are low in fat but high in nutrients. Many vegetables, such as broccoli and celery, are so low in calories that many dieters consider them “free foods,” meaning that they do not add to your daily caloric intake. You can munch on them all you want. They will satisfy hunger and help you lose weight.

Artichoke

One of the most under-used vegetables, the artichoke also is one of the most flavorful and nutritious. A medium artichoke gives you more than four grams of protein and six grams of fiber. The traditional way to eat artichoke is to peel the leaves and dip them in butter, but they also work well sautéed, grilled, and in salads and casseroles.
Mushrooms

Although they are used sparingly, mushrooms can be put in many dishes. Even if you don’t like the strong flavor of the portabella, putting small-cap mushrooms into your diet through tomato-based sauces, pizzas and other dishes really will ramp up the amount of B vitamins you receive. Mushrooms also contain large amounts of potassium, which help reduce the water-retention of your cells, a great tool in the weight loss battle.
Tomatoes

Forget bickering over whether they’re a fruit or vegetable. Either way, tomatoes are a power food! They have more vitamins than most vegetables and include large amounts of lycopene, believed to fight cancer. Tomatoes are very low in calories given their watery content, which makes them a great for helping burn fat.

Remember that with vegetables, a more porous interior means that it has more water content, which is what you need when you’re trying to burn fat. These veggies are all great fat burning foods.

* Celery * Carrots * Rhubarb * Asparagus * Beets * Turnips * Green beans
Seafood

Lovers of the ocean spoils should be excited to hear that seafood is one of the best sources of protein when you’re trying to burn more fat. Seafood is lower in fat and calorie content than land-roaming meats, and they often have higher water content as well.
Shrimp

One of the best sources of protein, shrimp is a great fat burner. An average portion of shrimp has more than 15 grams of protein and no carbs (as is true for most meats). Shrimp also can be cooked in such a variety of ways that it can become a dietary staple.
Tuna

Canned or fresh, tuna offers a good deal of protein and has little cholesterol. This low-calorie food can help you get the protein – energy – you need to sustain your body without the added fat.

Many different forms of exercise have been touted as being fat burning workouts. These workouts are designed to hit specific areas of your body. Once you have found the right sort of workout you should see the best ways that you can carry on with some of the routines even when you are at home.

With the different fat burning workouts that you will find there are means and ways of getting your body into shape. These workouts that you need to look at should incorporate various items and regimes into the program. The various items that you can add will help to promote your physical health on all levels.

While it is possible to get some great fat burning workouts from gyms and exercise equipment, you may not use these workouts at all. This will be due to the lack of incentive on your part, the expense of enrolling in one of these classes and for some of us sheer intimidation.

This intimidation can arise when you see how the regular patrons look as compared to you. Since you are just beginning your fat burning workouts you have no need to feel any shame. The only thing that you should think about when you are enrolled in one of these workouts is the difference these programs can make to your life.

As you look at these different fat burning workouts you should see what areas of the body they target. Since different people have various ideas of what their bodies should look like the areas they target for fat burning workouts will be different.

When you look at these fat burning workouts you should try to include exercises for all parts of your body. Allow your muscles to build in strength and muscle tone. By choosing different types of fat burning workouts you can provide your body with a way to release excess energy.

To help you understand some of the types of fat burning workouts you can ask your friends for some help. Advertisements from the television will show you some of the new trends for losing unsightly weight

These fat burning workouts can range from kick boxing to power yoga. The main benefit to choosing some of these workout regimes is that you can be at any level of fitness to start exercising. You will however be cautioned into getting your doctor’s approval.
These fat burning workouts have the added bonus of being able to melt off excess fact. By getting these fat burning exercise routines right you have a good chance of having a healthy and active life. Fat burning workouts are at the core of a lifestyle that will promote a sense of well being in all areas of your life.

A food diary is a daily account of what a person eats over a certain period of time. In addition to the foods eaten, a food diary may have a place to make note of any particular foods and how they made a person feel, whether they caused acid problems, indigestion or other issues. The food diary is one of the most recommended items for those who are trying to diet.

The foods listed in a food diary are very important. Once they are listed, subsequent columns then record how large the portion was and how many calories that portion is estimated to have had. Of course, many times, because most do not exactly weigh out their foods, there will be minor differences in the food diary and what is actually consumed.

Once adequate records have been recorded, it is then possible to compare from week to week what the caloric intake is. This is vital when dieting because, despite all the fad diets on the planet, the main key is still determining how many calories went in. A comparison of each week, month, and perhaps year can help those dieting make sure they are on the right track.

Some may decide to put their weight down on a food diary, at least once a week. While this is a personal decision and is neither right or wrong, many dietitians recommend against being so preoccupied with weight, absent any serious health concerns. This is because it may be easy to get discouraged if a week does not go exactly as planned. In the end, the calories are the most important of all measurements.

Many may be hesitant to keep a food diary, feeling it takes too much time. However, to help those who feel this way, there are a number of programs. Some food diaries can be bought, or templates can be printed out from a word processing program. Some food diaries are offered in the form of interactive spread sheets, which help keep things very organized and may even be set up to handle all the math for the individual.

It may not be necessary to keep a food diary in order to lose weight, but it can be a very helpful aid, according to dietitians. Those who are trying to lose weight should at least consider the benefits a food diary offers and perhaps keep one on a trial basis. However, no food diary should discourage anyone from dieting. It may be that other methods are more effective for some individuals.

If you search internet with keywords Quick Weight Loss or Weight Loss tips, you will get tons of results. In fact, never get your weight lose in a short time. It need a long term of plans, including exercises, diet, eating program....

Here is ten Weight Loss Tips that combine all methods. You should follow strictly if you want to get weight loss permanently.

Tip 1: Find out how many calories you need
BMR (Basal Metabolic Rate)

BMR [kcal]

Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)

Since you wish to lose weight, your target = BMR - 500 kcal

For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Tip 2: Eat at least 5 servings of fruits and vegetables per day
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

Tip 3: Watch for Portion Size
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.
easy weight loss

Tip 4: Do not Skip Meals
Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.

Tip 5: Go for wholesome fresh foods
If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.

Tip 6: Don't be overly-restrictive
Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.

Tip 7: Understand Food Claims and Labels
A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.

Tip 8: Watch for the sugary drinks
Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.

Tip 9: Keep a food journal
Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.

Tip 10: Exercise, period
Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.

And now is your turn: follow the tips and see how much weight you lose. Again, you cannot get good result if you are to hurry. All the weight loss tips have same rule: long term, and never give up.

These Questions and Answers are recommended as "need to know on dieting" by WebMD. Hope it help for your dieting and losing weight.

Q Will chewing low-cal foods like sugar-free gum and celery help me burn calories?

A It might, but hardly enough to trigger weight loss. Gum and certain veggies are often called “negative-calorie” foods because they supposedly take more energy for your body to chew or digest than they contain.

The negative-calorie myth was put to the test when researchers at the Mayo Clinic in Rochester, Minnesota, asked people to chew sugarless gum at a rate of 100 bites per minute. After calculating the energy expended (about 11 calories per hour), they concluded that a person who chomped on a piece every waking hour of the day for a month would lose less than a pound. As for celery? All that crunching does burn energy, but it amounts to less than the 6-calorie stalk contains. The bottom line: If you really want to shed pounds, give your jaw a rest and start moving your body.

Q Can coffee really rev up my metabolism?

A It’s true: Java can stoke your calorie-burning furnace—provided you drink it black. A study in the journal Metabolism found that the caffeine in two cups of coffee may cause a 145- pound woman to expend up to 50 extra calories over the next four hours. “Caffeine stimulates your nervous system, signaling the body to release a small amount of energy from its fat stores,” says lead researcher Paul Arciero, Ph.D., an associate professor of exercise science at Skidmore College. “But stirring in milk, cream, or sugar can cause your insulin levels to rise, which diminishes that metabolic effect.”

Don’t try to accelerate the weight-loss process by sipping black coffee all day, though. Arciero recommends not exceeding three cups in a day, as too much caffeine can cause anxiety, nausea, and headaches.

Q Will eating after 8 p.m. make me gain weight?

A That all depends. Contrary to popular belief, the snack you have before bedtime won’t automatically be stored as fat. “The most important factor affecting your weight is how many total calories you eat each day, not what the clock reads when you eat them,” says Suzanne Farrell, R.D., a Denver nutritionist and a spokeswoman for the American Dietetic Association.

That said, skimping on meals during the day may set you up to overeat at night, which can pack on pounds. A recent study in the Journal of Nutrition found that the less food people ate for breakfast and lunch, the more they ate after sundown—and the higher their total calorie intake for the day.

“Our brain’s satiation mechanism—its way of telling us we’re ready to stop eating—tends to become weaker as the day progresses,” says John de Castro, Ph.D., lead study author and a professor of psychology at Sam Houston State University. “That means you may have to eat more in the evening in order to feel full.” His research suggests that having a larger breakfast, a moderate-size lunch, and a smaller dinner can help you consume fewer calories and reduce the temptation to nosh at night.

Q Would eating carbs, fat, and protein separately help me lose weight?

A No. While the concept of “food combining,” or eating certain nutrients at specific times (and excluding others), has fallen in and out of vogue for decades, there are no proven benefits. The theory is that different food types (proteins, fats, starches, sugars, and acidic foods) require their own digestive enzymes in order to be metabolized properly. Some claim that mixing these groups or eating them at the wrong times could cause digestive issues or weight gain. For advocates of this eating style, having orange juice and scrambled eggs at a sitting, or even a turkey sandwich, is forbidden.

To determine if a food-combining diet could confer any health or weightloss benefits, researchers at University Hospital Geneva in Switzerland put two sets of obese patients on low-calorie diets for six weeks. The first group followed a food-combining plan (eating carbohydrates at one meal and fats and protein at another), while the second ate meals that contained all three nutrients. While both groups took in the same amount of calories, those on the balanced diet actually lost about 3 pounds more than the food combining group—and lowered their blood pressure to boot.

Q Should I eat a doughnut at morning work meetings, or have nothing at all?

A Doughnuts are the better choice, but just marginally. “Not only are they excessively high in fat, but doughnuts are also made with sugar and white flour, carbohydrates that are quickly absorbed into your bloodstream,” says Farrell. “You may feel satisfied during your meeting, but you’ll probably start feeling hungry shortly thereafter.” Over time, these breakfasts may lead to weight gain: A Saint Louis University study found that women who chose carb-rich meals over higher-protein ones ate about 400 more calories and had stronger cravings over the next 36 hours.
(to be continued)

Here are five easy steps to turn your body into a fat burning machine.

1. Stay in motion.

You've heard that it's hard to hit a moving target? Well, the fat cannot hit you if you're moving either. Get rid of the remote control and stay off the couch. It's tempting to watch tv for periods of time, but as Oprah's trainer says "In order to burn fat, you have to move."

Another great tip about always moving is to stop parking so close to the grocery store or health club. Try parking far away and walking to your destination from your new parking spot. Your body will thank you.

2. You are what you eat

If you eat tons of fat, guess what you eventually turn into? You guessed it - fat. In order to burn more fat you need to eat less of it. Find foods low in fat and make them a part of your regular diet. A diet of healthy foods can assist your body in burning fat throughout the entire day. For example, a turkey burger can be just as tasty as a regular hamburger without the added fat.

Eat early and often.

Be sure to eat breakfast and keep eating every few hours throughout the day. This will keep your motor running and keep the fat burning. Don't miss breakfast, it is the most important meal of the day as it gets your body conditioned to start burning calories and fat.

Hit the weight room.

You don't need ot be a world class weightlifter, just mix in some barbells or dumbbells everyday. Building muscle burns fat. Building more muscle burns more fat. Simple as that. Be sure to consult a professional if you have never lifted weights before, you definitely want to make sure you lift weights the correct way in order to avoid injury.

5. Be sure to include cardio in your workout.

Nothing gets the body burning fat more than a great cardio workout, especially in the morning. Choose your favorite cardio exercise, whether it's walking, running or cycling`. When you include a good 20-30 minute cardio program each day, your body will burn fat at a record pace.

One last note.
It is imperative that you remain consistent with these five critical steps to fat burning. If you implement each step regularly throughout the week, your body will be a fat burning machine.

1. Take Control of What You Eat
There are few things that we have complete control over, but what we put in our mouths is one of them. We don't have to lose control in a restaurant or a friend's home, and we don't have to eat everything that's put in front of us.
Consider this: We love fat because it carries flavor, and restaurants aren't as interested in whether we'll be around in 30 years as whether we'll be back next week. And what about our friends?

2. Eat Frequently, and Eat Slowly
It is important to understand what happens when you skip a meal or go on a crash diet. When you skip a meal your metabolism slows to conserve your energy. And when you lose weight too quickly for a few days, your body thinks it is threatened with starvation and goes into survival mode. It fights to conserve your fat stores, and any weight loss comes mostly from water and muscle.
Never skip a meal, especially breakfast, and eat healthy snacks between meals. Eating frequently prevents hunger pangs and the binges that follow, provides consistent energy, and may be the single most effective way to maintain metabolism efficiency.
Eating slowly gives our bodies time to tell us they are full before we've eaten more than we need.
Related Tutorial Topic: Raise Your Metabolism and Burn More Calories

3. Eat More Fruits, Vegetables and Whole Grains
People who eat healthy, mostly unprocessed foods, including fruit, vegetables, whole grains, legumes, and limited amounts of lean animal protein, often find that they can eat as much as they want without gaining weight. If they are switching from a diet containing lots of processed foods, they find that they can eat more yet consume fewer calories -- and they lose weight.
Historically, the Chinese ate mostly rice and vegetables with a little lean meat for protein and flavor, nothing like the American Chinese restaurant dishes of deep fried sweet and sour pork. A step back to more natural foods would improve our health and waistlines.

4. Eat More Fiber
Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed.
Refined grains like white rice and those used to make white bread and sugary breakfast cereals have had most of their fiber and nutrients stripped away. They turn into blood sugar (glucose) so fast that, like sugar itself, they can cause a spike in our insulin level. This tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.
Eating foods with plenty of fiber will help keep our blood sugar at a more consistent level.


5. Cut Down on Sugar
Be careful about sugar in coffee and soda pop. It can add up quickly, and these drinks aren't filling.
Watch for "hidden" sugar in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups. And be careful with "fat-free" products. Sugar is often used to replace the flavor that is lost when the fat is removed. Fat-free does not mean calorie-free.
The greater concern with the insulin spike (above) is not that it tells our body to start storing fat. Whatever we eat and don't burn up eventually gets turned into fat anyway.
The greater concern is that the insulin spike is followed by a drop in insulin level that leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again.
Regulating your blood sugar level is the most effective way to maintain your fat-burning capacity.

6. Too Much of a Bad Thing
Foods like cheese stand out as among the most fat-laden, with a great number of calories coming from fat. But as important as it is to select the healthiest foods, it is also important to consider how they are prepared.
Fried foods, especially deep-fried, contain a great amount of fat. While chicken and fish are usually leaner than beef or pork, they can contain more fat when they are fried.

"Fried food? All I eat is salad and I still can't lose weight!"
Be careful with salad dressings, mayonnaise, and other condiments that are high in fat content. They greatly increase the calorie count and can negate the healthy aspects of a meal. Replace mayonnaise-based condiments with fat-free alternatives like fat-free yogurt, mustard, ketchup and barbecue sauce.
And remember, a gram of fat contains more than twice as many calories as a gram of protein or carbohydrate.

7. Too Little of a Good Thing
But don't try to eliminate fat altogether, as dietary fat is necessary to maintain a healthy body. It is a vital component for building body tissue and cells, and it aids in the absorption of some vitamins and other nutrients. Many people eat too much of the bad fats, but also eat too little of the good fats required for optimal health.

8. Exercise Regularly
People who exercise regularly not only lose weight faster, they are more successful at keeping it off. Exercise makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism.
At home, at the gym, or playing sports, participate in both aerobic and strength building activities on a regular basis. Not only does the exercise itself burn calories, but your body will continue to burn calories at a higher rate even after you're done exercising.
If walking is all you can do, then walk because it's great for you. But muscle burns more calories than fat, so put on a little muscle if you can and you will burn more calories just sitting there... looking good.
But don't sit too long. The human body is good at adapting. If you dig ditches without gloves, you will develop calluses to protect your hands. If you sit too long, you will develop extra padding to keep you comfortable!

9. Take It Easy
Unless you are excited to be following a very specific diet and exercise plan, do not try and change too much too fast. If you have been eating poorly and not exercising, both your body and your mind will have a lot of adjusting to do.
All the sugar and fat were actually quite enjoyable, and sitting on the couch didn't feel too bad, either. If you try and change everything too quickly the odds are greater that you will feel bad, get discouraged, and give up. So be patient.
A time will come when a healthy snack will taste as good as the junk food you felt bad about eating, and you will look forward to your regular exercise.

10. Begin Now
You can achieve your goals, but it won't likely happen as a result of the next fad diet. Or the one after that.
Learning to eat well and exercise is the only solution to long term weight loss.

Are you ready to diet? Again? Diets entice us with promises of quick weight loss. But the people we know who eat well and look healthy aren't dieting at all. They have simply adopted good eating habits.

Diets can be so restrictive that they set you up for failure. Some are so low in caloric intake that you literally don't have the energy to continue with them. And while most diets produce quick weight loss at the outset, they often cause your metabolism to slow.

The result is that you have to eat less and less to keep losing weight. You quickly become discouraged, give up, and start eating like you used to. But now, with a slower metabolism, you regain all the weight you lost, and more.

Many Diet Plans Are Designed for Temporary Use and Lead to Temporary Weight Loss

You do not need to join a commercial diet program, purchase special foods or dietary supplements, or use diet pills to succeed at weight loss. In fact, the best thing that you could do would be to start eating healthy right now and continue to do so for the rest of your life.

Of course very few people could do such a thing, so think of a diet or the use of diet aids as tools to help you get started. A good diet plan can teach you how to eat well and give you a jump-start toward meeting your goals.

But whatever path you choose to follow now, your goal should be to make it on your own at some point down the road. Many diet plans are designed for temporary use during weight loss, but only sound knowledge put to practice will provide a permanent solution.

A good diet plan will be healthy from the start, and will be based on principles that you can follow for a lifetime. In fact, if you have found the right diet plan, it will be one that you will want to follow for a lifetime.

Most All Diet Plans Work

Follow almost any diet plan and you will lose weight. This is because whether you are counting calories, fat, or carbohydrates, or restricting certain types of food, you are ultimately restricting the number of calories you consume. The formula for losing weight is very simple: Consume fewer calories than you burn.

So, what should you eat? You would likely do well to eat mostly fruit, vegetables, whole grains, legumes (lentils, dry beans and peas), and limited amounts of lean animal protein (reduced-fat dairy, fish, chicken, and lean cuts of other meats). Also choose whole and natural foods over processed foods whenever possible. Foods with good nutritional value are not only healthy, they help you lose weight.

The above paragraph describes a commonly accepted, healthy way of eating that for most people will result in weight loss and improved health. But there are many diet plans to choose from.

Finding the Right Diet Plan

After learning the fundamentals of diet and weight loss you will be able to choose the diet plan, or simply a healthier way to eat, that is right for you. You will be able to steer clear of marketing gimmicks and promises of short term results, and find a solution based on sound, realistic and healthy principles.

While diet trends come and go, the most basic form of dieting, the low calorie diet, will always be popular. It is based on simply reducing the number of calories you consume. Recent diet trends include the low fat diet and, most recently, the low carb diet.

Trans Fat (Trans Fatty Acid)

A fat that is produced when polyunsaturated fat (oil) is turned into solid fat through a chemical process called hydrogenation.

Unit

An amount or quantity used as a standard of measurement. Examples are inch, degree, calorie, and hour.

Vitamin A (Retinol)

A fat-soluble vitamin essential for proper vision and healthy skin. Found in egg yolk, butter, and most yellow and orange fruits and vegetables, especially carrots.

Vitamin B1 (Thiamine)

A water-soluble vitamin, part of the vitamin B complex. The body needs it to break down carbohydrates, fat and protein. Vitamin B1 is also essential for proper functioning of nerve cells, heart and muscles. A deficiency of thiamine can cause weakness, fatigue, and nerve damage. Found in organ meats, whole grains, yeast, nuts, yoghurt and oysters.

Vitamin B2 (Riboflavin)

A water-soluble vitamin, part of the vitamin B complex. It helps the body process amino acids and fats, make antibodies and red blood cells, and maintain good vision, hair, nails and skin. A deficiency of vitamin B2 may result in itching and burning eyes, digestive disturbances, sores in the mouth and on the lips, retarded growth, sluggishness, and trembling. It is found in dairy products, dark green leafy vegetables, whole grains and enriched bread and cereal.

Vitamin B3 (Niacin, Nicotinic Acid, Nicotinamide)

A water-soluble vitamin, part of the vitamin B complex. Is especially important for digestion and appetite, as well as tissue and nerve cells. Found in meats, milk, eggs, cereals, legumes, coffee, and tea.

Vitamin B5 (Pantothenic Acid)

A water-soluble vitamin, part of the vitamin B complex. Helps release energy from protein, carbohydrates, and fat, and utilize other vitamins. It improves the body's resistance to stress and helps in cell building. The main sources are meats and eggs.

Vitamin B6 (Pyridoxine, Pyridoxal Phosphate, Pyridoxamine)

A water-soluble vitamin, part of the vitamin B complex. Vitamin B6 plays a role in the synthesis of antibodies by the immune system which are needed to fight many diseases. It also acts in the formation of red blood cells and helps maintain the proper balance of sodium and potassium which regulate body fluids. Good sources of vitamin B6 are meat, poultry, fish, whole grains, enriched bread and cereal, legumes, green leafy vegetables.

Vitamin B9 (Folic Acid, Folate, Folacin, Pteroylglutamic Acid)

A water-soluble vitamin, part of the vitamin B complex. It is essential for the synthesis of DNA and RNA, production of red blood cells, wound healing, building muscles, maintenance of the nervous system and for every function that requires cell division. It is especially important for a woman to take vitamin B9 before conception to help prevent neural tube defects in a fetus. Vitamin B9 can be obtained from green leafy vegetables, citrus fruits, liver, and yeast.

Vitamin B12 (Cyanocobalamin)

A water-soluble vitamin, part of the vitamin B complex. It is necessary for making red blood cells and DNA. A lack of vitamin B12 in the diet affects nearly all body tissues, with some of the most serious affects being on the nervous system. It is found in eggs, meat, poultry, shellfish, milk, and milk products.

Vitamin B Complex

Also called the B-group vitamins. A group of eight vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), and biotin (H). These vitamins are essential for the breakdown of carbohydrates into glucose and for healthy state of skin, hair, eyes and liver.

Vitamin C (Ascorbic Acid)

A water-soluble vitamin which helps maintain healthy bones, teeth, gums, ligaments, and blood vessels. It is also responsible for the immune system's response to infection. Found in fruits and vegetables, such as oranges, berries, tomatoes, and leafy greens.

Vitamin D (Calciferol)

A fat-soluble vitamin. Vitamin D is necessary for healthy bones and teeth, proper balance of calcium and phosphorus, and the production of new skin cells. It is formed in the skin under sunlight. Fortified milk, eggs and liver are also sources of vitamin D.

Vitamin E (Tocopherol)

A fat-soluble vitamin that protects cell membranes from damage. It also helps in the formation of red blood cells and in the utilization of vitamin K. It can be found in seeds, whole-grain products, egg yolk, and green leafy vegetables.

Vitamin H (Biotin)

A water-soluble vitamin, part of the vitamin B complex. Biotin helps with fat synthesis and breakdown. It is present in liver, egg yolk and legumes.

Vitamin K

A fat-soluble vitamin used in the body to control blood clotting. Vitamin K is found in nature in two forms: K1, also called phylloquinone, and K2, also called menaquinone. Vitamin K3, or menadione, is a man-made form of this vitamin. Vitamin K is found in leafy vegetables, cheese, liver, coffee, bacon, and green tea.

Zinc

Chemical symbol Zn. A trace mineral that is important for many body functions such as immune resistance, wound healing, digestion, reproduction, physical growth, diabetes control, taste and smell sensations. Many enzymes in the human body require zinc for proper functioning. Zinc can be found in such foods as red meat, poultry and seafood.

Non-essential Fatty Acids

Saturated and monounsaturated fatty acids that can be synthesised in the body and their intake is not essential.

Nutrient

A substance in food that is needed by the body to maintain life and health. Nutrients include protein, fats, vitamins, minerals, etc.

Omega-3

Also called Omega-3 fatty acids. Essential fatty acids. Improve heart health, reduce hypertension, improve depression and symptoms of other mental health problems. Found in fish and in vegetable sources such as flax seeds, walnuts, canola oil, and dark green leafy vegetables.

Omega-6

Also called Omega-6 fatty acids. Essential fatty acids found in safflower, sunflower, corn and sesame oils.

Phosphorus

Chemical symbol P. A mineral vital to energy production. It also helps build bone and teeth and form cell membranes and genetic material. The best sources of phosphorus are dairy foods, meat, and fish.

Polyunsaturated Fat

A form of fat that is liquid at room temperature. In small amounts, it tends to lower only LDL-cholesterol levels while when consumed in large amounts, lowers both HDL and LDL levels. Polyunsaturated fats are found in corn, soybean, and safflower oils, and many types of nuts.

Potassium

Chemical symbol K. A mineral needed for maintaining fluid balance, transmitting nerve impulses, and making protein. Potassium is found in broccoli, leafy green vegetables, citrus fruits, bananas, dried fruits, and legumes.

Protein

One of the three nutrients that supply calories to the body. Protein makes all life possible because it is the major structural material in the body forming muscle, bone, skin, blood, and hormones. Thousands of different proteins exist in the body, all made up from the 20 different amino acid building blocks. Protein is found in meats, dairy products, eggs, milk, as well as some vegetables and food starches.

RDA (Recommended Dietary Allowance)

Recommendations made by a board of nutrition experts on the amount of nutrients healthy individuals should consume daily.

RNA (Ribonucleic Acid)

A substance found in the nucleus of a cell. RNA copies genetic information from DNA and then translates it into proteins.

Saturated Fat

A form of fat that is usually solid at room temperature. Eating a diet high in saturated fat raises blood cholesterol. Saturated fat is found in dairy products, fatty meats, the skin and fat of chicken and turkey, lard, palm oil, and coconut oil.

Selenium

Chemical symbol Se. A trace mineral acting as an antioxidant. It promotes healthy immune system and heart functions and protects red blood cells and cell membranes. Sources of selenium are seafood, meat, and whole grains.

Sodium

Chemical symbol Na. A mineral needed by the body to keep body fluids in balance. The chief source of sodium is table salt, often called common salt.

Sucrose

Also known as white or table sugar. It is a combination of fructose and glucose and can be found in many plants.

Sugars

A class of carbohydrates that taste sweet. They provide calories and raise blood glucose levels. Lactose, glucose, fructose, and sucrose are sugars.

Sulfur

Chemical symbol S. A mineral present in protein, biotin, thiamine and the hormone insulin. Sulfur is necessary for the production of collagen, which helps form connective tissue in the body. Sulfur is also a component of keratin, the chief ingredient in hair, skin, and nails. The main sources of sulfur are protein-rich foods.

Energy Balance

Also called caloric balance. The difference between the number of calories you consume and the number of calories you burn. If the numbers are equal, your weight will not change. If the number of calories you consume is larger than the number you burn, you will gain weight. If the number you burn is larger than the number you consume, you will lose weight. In Weight Loss Program, energy balance is called Your Balance.

Enzyme

A protein produced by certain cells, which speeds up chemical reactions in the body.
Essential Fatty Acids (EFAs)

Polyunsaturated fatty acid that cannot be produced by the body and therefore must be obtained from food. EFAs are necessary for the normal functioning of the reproductive and endocrine systems. The best dietary sources are vegetable oils such as safflower, soy and corn oils.

Fat

One of the three nutrients that supply calories to the body. Fat is a soft greasy substance. Total fat is the sum of saturated, monounsaturated, and polyunsaturated fats. Excess intake of fat, especially saturated fat, can increase the risk of heart disease and stroke.

Fatty Acid

The basic molecule of a fat cell. Each type of fat is a mixture of different fatty acids. For further information, see Saturated Fat, Monounsaturated Fat, Polyunsaturated Fat, Essential Fatty Acids, Non-essential Fatty Acids, Trans Fatty Acids.

Fiber

A type of carbohydrates, the part of fruits and vegetables that cannot be digested. There are two types of fiber in food – soluble and insoluble. Fiber helps move food waste out of the body more quickly. It is also thought to lower cholesterol levels and help control blood glucose levels. Fiber is found in fruits, vegetables, beans and peas, nuts, seeds, breads and cereals.

Fluoride

A compound of fluorine. Helps in formation of bones and teeth and prevents teeth decay. Fluoride may be present in drinking water or applied to the teeth. The sources are seafood, fluoridated water and toothpastes.

Fructose

A type of sugar found in many fruits and vegetables and in honey. Fructose in the body may be converted into glucose by the liver and intestines. Fructose is the sweetest of sugars.

Glucose

A type of sugar found in fruits and honey that is a major energy source for all cellular and bodily functions, especially the brain. Glucose is obtained through the breakdown of food in the digestive system. It is carried to each cell through the bloodstream. The natural form (D-glucose) is also referred to as dextrose, especially in the food industry.

Hemoglobin

A protein in red blood cells that transports oxygen to the tissues of the body and gives blood its red color.

Hormone

A chemical substance within the body that is secreted by one type of cells and affects another type of cells. Hormones are released directly into the bloodstream, other body fluids, or adjacent tissues. Hormonal actions can include stimulation or inhibition of growth, activation of the immune system, regulation of metabolism, and the production and release of other hormones.

Iodine

Chemical symbol I. A mineral required by the thyroid gland for the production of thyroid hormones that regulate the metabolism and set the basal metabolic rate. It is found in saltwater fish, shellfish, seaweed and iodized salt.

Iron

Chemical symbol Fe. A mineral essential for the formation of hemoglobin and myoglobin. The sources of iron in food are red meat, fish and shellfish, poultry, lentils, beans, green leafy vegetables, and dried fruits.

Lactose

A type of sugar found in dairy products.

Macronutrients

Essential nutrients needed by the human body in large quantities for normal functioning. They include carbohydrates, proteins, fats, and water. Some minerals, such as calcium, are also regarded as macronutrients.

Magnesium

Chemical symbol Mg. A mineral used by the body for maintaining muscles, nerves, and bones, making new cells and protein, activating B vitamins, and blood clotting. It is found in whole grains, nuts, legumes, and dark green leafy vegetables.

Manganese

Chemical symbol Mn. A trace mineral that is required to manufacture enzymes necessary for the metabolism of proteins and fat. It also supports the immune system, blood sugar balance, and is involved in reproduction and bone growth. Sources include leafy vegetables, bananas, beans, blueberries, bran, chocolate, peas, and whole grains.

Metabolism

The physical and chemical processes within a body by which protein, fats, carbohydrates and water from food are converted to energy and the building material for cells and tissues.

Micronutrients

Essential nutrients needed by the human body in small quantities. They include vitamins and most minerals.

Minerals

Inorganic elements that come from the soil and water. They are necessary for normal body function. Minerals are divided into two groups. Major minerals (calcium, chloride, magnesium, phosphorus, potassium, sodium and sulfur) are found in the body in amounts larger than 5 grams. Trace minerals (chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc) are found in the body in amounts less than 5 grams.

Molybdenum

Chemical symbol Mo. A trace mineral required to activate certain enzymes that are involved in the metabolism of carbohydrates, fats, and proteins. Can be found in organ meat, cereals, and legumes.

Monounsaturated Fat

An oily type of fat found in large amounts in plant foods, including olive, peanut and canola oil. Eating foods that contain monounsaturated fat may help lower cholesterol and reduce heart disease risk. However, it has the same number of calories as other types of fat, and so it may still contribute to weight gain if eaten in excess.

Myoglobin

A protein that receives oxygen from hemoglobin and stores it in the muscle cells.