Nutrition Tidbits


jaylopez (

  • American adults’ average daily calorie intake has  increased by about 500 calories between the early 1970s and the early 2000s.  Children by 350 calories.  This explains the 9 pound weight gain in both adults and children during this period.  (American Journal of Clinical Nutrition, Dec. 09)
  • Government has replaced five-a-day program with personalized advice based on age, sex, and level of physical activity.  Go to
  • Ounce for ounce frozen broccoli often supplies more beta carotene than fresh broccoli.  This is because generally it contains more of the tender buds, or florets, which are richer in carotenoids than the stalks. 
  • Ounce for ounce, the skin is the most nutritious part of the potato, with lots of fiber (2 grams per ounce), plus iron, potassium, calcium, vitamin C, B vitamins, and other nutrients and phytochemicals
  • you can consume a lot more saturated fat (7 times as much) relative to trans fat and still have a health diet.  it doesn’t take much to reach you daily limit of trans fat.  This ratio applies to your whole diet for a whole day (or days) and not a specific food. 
  • Spinach pasta contains less than a tablespoon of spinach per cup of cooked pasta.  It is only for visual appeal and favor.
  • You don’t need special diets or supplements to lower the acidity or boost the alkalinity of your blood.  The notion that our diet causes most diseases because of this are far-fetched.
  • Unsweetened applesauce has only 30 calories per half cup and is naturally sweet.  Regular applesauce has 85.
  • Yogurt bacteria breaks down milk sugar (lactose) into lactic acid.  This makes it more digestible for people with lactose intolerance.
  • Lamb, veal, pork, game meats, and beef are red meats.
  • A new online tool from the USDA provides nutrition information for ground beef
  • Squid (calamari) is an inexpensive good source of heart-healthy omega-3 fats.  It has about 600 milligrams in 4 ounces (you should aim to get at least 500 milligrams of omega-3s a day, on average). Squid is also a good choice environmentally—generally abundant and caught in ways that don’t harm the ecosystem.
  • Pomegranate juice is healthier than the fruit itself. Reason: Most of the fruit’s antioxidants are found in the inedible rind of the fruit — but the rind is typically used to create the juice. Pomegranate juice helps protect the heart and prevent arthritis and gingivitis. Best: Choose pure pomegranate juice with no added sugars or fillers (such as apple or pear juice).   (Steven Pratt, MD, ophthalmologist, Scripps Memorial Hospital).
  • Pumpkin seeds are a good source of the amino acid tryptophan, which improves mood — but doesn’t have the sugar that chocolate does, and one ounce of pumpkin seeds contains about half the daily requirement of magnesium, which strengthens bones.
  • Whole grain Rye bread is more effective in relieving mild constipation than laxatives. (Journal of Nutrition, Jan. 2010)



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