Antioxidants
Antioxidants assist in protecting your body against the damage caused by free radicals by neutralising them. Free radicals are very reactive compounds formed in the body due to both external factors such as smoking, exposure to the sun, air pollution and internal factors such as the body's normal metabolic processes and the immune system. Free radicals can attack healthy cells in the body leading to cataract development and other conditions of ageing. They are also thought to be involved in the development of many diseases including cardiovascular disease and cancer. The body makes its own antioxidants, but also makes extensive use of dietary antioxidants. Dietary antioxidants include:

* Vitamins such as vitamin C, vitamin E and beta-carotene (which is converted to vitamin A in the body).
* Minerals such as selenium, zinc and copper.
* Phytochemicals (natural plant compounds) such as carotenoids (e.g. beta-carotene, lycopene and lutein), flavonoids and isoflavones.

vitamin A (a.k.a. pre-formed Retinol;Beta-Carotene): Promotes growth and repair of body tissue, healthy eyes, good night vision and a strong immune system.
Where you get it: Liver and fish oils, whole and fortified milk and eggs. Carrots, sweet potatoes, spinach and other leafy green veggies, yellow squash, peaches and apricots provide Beta and other carotenes.
RDA: 800 RE for adult women; 1,000 RE for adult men.
Watch out: Vitamin A can be toxic in large doses, and when taken during pregnancy can cause birth defects. Your body stores excess vitamin A so don't exceed the RDA.

Adenosine: A compound derived from nucleic acid, composed of adenine and a sugar, D - ribose. Adenosine is the major molecular component of the nucleotides adnosine monophosphate, adenosine diphosphate, and adenosine triphosphate and of the nucleic acids deoxyribonucleic acid and ribonucleic acid.

Amino Acids
Building blocks that make up proteins like hormones, enzymes and proteins in tissues and muscle. There are nine essential amino acids that we need to get from food; the body can make the other 11.
Where you get them: Meat, fish, poultry, eggs, dairy products and beans.
DRI or RDA: None

Anorexia: Anorexia is a lack or loss of appetite, resulting in the inability to eat. Anorexia may result from poorly prepared or unattractive food or surroundings, unfavorable company, or various physical and psychological cause.

Antidiuretic Hormone (ADH): Hormone produced by the posterior pituitary responsible for fluid and mineral conservation in the mammalian body. Bodybuilders often take ADH blockers to promote water loss in the days leading up to a bodybuilding competition.

vitamin B-1 (a.k.a. Thiamine)
Helps convert food into energy, nerve functions, growth and muscle tone.
Where you get it: Wheat germ, pork, whole and enriched grains, dried beans, seeds, and nuts.
RDA: Between 1.1 to 1.5 mg for adults.

vitamin B-2 ( a.k.a. Riboflavin)
Releases energy, keeps red blood cells healthy, makes hormones.
Where you get it: Dairy products, meats, poultry, whole and enriched grains, and green vegetables such as broccoli, turnip greens, aspargus, and spinach.
Tidbit: High doses of B-2 may help prevent migraine headaches.
RDA: Between 1.3 to 1.7 mg for adults.

vitamin B-3 (a.k.a Niacin)
What it's good for: Releases energy, important for a healthy digestive system, blood circulation, nerve function, appetite.
Where you get it: Poultry, fish, whole and enriched grains, dried beans, and peas.
RDA: Between 15 to 19 mg for adults.

vitamin B-5 (a.k.a Pantothenic Acid)
What it's good for: Converts food into energy, necessary to make important hormones, vitamin D, and red blood cells.
Where you get it: Found in almost all foods.
DRI or RDA : None.

vitamin B-6 (a.k.a Pyridoxine)
What it's good for: Helps convert food into energy, keeps red blood cells healthy, makes antibodies, maintains nerve function, enhances the immune system, helps prevent heart disease.
Where you get it: Poultry, fish, pork, eggs, and whole grains.
Tidbit: Small doses of B-6 may help alleviate morning sickness. Check with your doctor.
RDA: Between 1.6 to 2.0 mg for adults.
Watch Out: B-6 in high doses can cause balance difficulties, nerve injury.

vitamin B-12 (a.k.a Cobalamin)
What it's good for: Releases energy from food, keeps red blood cells healthy, helps maintain the nervous system, boosts the immune system, helps prevent heart disease.
Where you get it: Dairy products, lean beef, fish, poultry, and eggs.
RDA: 2 mcg for adults.

Biotin
What it's good for: Metabolizes fats, proteins and carbohydrates, helps in the transfer of carbon dioxide and assists in various metabolic chemical conversions.
Where you get it: Cheese, beef liver, cauliflower, eggs, mushrooms, chicken breast, salmon and spinach.
Suggested Daily Value: 300 mcg for adults.

vitamin C
What it's good for: Helps wounds heal, strengthens blood vessels, builds connective tissue,healthy gums, skin and promotes strong teeth and bones. May boost immunity.
Where you get it: Citrus fruits, strawberries, green and red peppers, collard and mustard greens, broccoli, spinach, tomatoes, potatoes, kiwi, guava and parsley.
RDA: 75 mg for women, 90 mg for men.

Calcium
What it's good for: Supports bones, teeth, muscle tissue, regulates the heartbeat, muscle action, nerve function, blood clotting.
Where you get it: Dairy products, calcium-fortified orange juice or soy milk, salmon with bones, and green leafy vegetables such as broccoli, kale, and collards.
DRI: 1,000 mg for adults.

Calories
Calories are a measurement of energy. One calorie is equivalent to 4.18 kJ.

Carbohydrates
What they're good for: The sugars, fibers and starches found in various foods, carbohydrates provide fuel for the body and are an important part of a healthy, balanced diet.
Where you get them: The basic building blocks of a carbohydrate are sugar molecules. The digestive system breaks carbohydrates down into single sugar molecules so they can be absorbed into the bloodstream. It also converts most digestible carbohydrates into glucose (also known as blood sugar), which our cells use as a universal energy source. Simple or fast-acting carbohydrates include fruit juices and refined white bread and rice. Complex carbohydrates, which take longer to break down in the body, include whole grains, fruits and vegetables.
DRI: None.

Cholesterol
What it's good for: Makes cell membranes, hormones. Low-density lipoprotein (LDL) is often called "bad" cholesterol because too much in your blood can cause heart disease. High-density lipoprotein (HDL) is often called "good" cholesterol because it helps remove LDL .
Where you get it: Meat, poultry, fish, dairy products, and eggs.
DRI or RDA: None.

Chromium
What it's good for: Acts cooperatively with other substances to control insulin and certain enzymes.
Where you get it: Cheese, whole grains, meat, peas, beans and blackstrap molasses.
DRI or RDA: None.

Copper
What it's good for: Formation of red blood cells, pigment, bone health.
Where you get it: Nuts, black pepper, blackstrap molasses and cocoa.
DRI or RDA: None.

vitamin D
What it's good for: Calcium and phosphorus metabolism, aids bone growth and integrity, promotes strong teeth.
Where you get it: Fortified milk, egg yolks and fatty fish, like herring, kipper and mackerel.
DRI: 5-10 mcg for adults.

DRI
Dietary Reference Intakes: A joint collaboration with Canada and the US, DRIs are revised recommendations for vitamins and minerals from the Institute of Medicine, an arm of the National Academy of Sciences, which will gradually replace the Recommended Dietary Allowances or RDA guidelines. DRIs are being developed for vitamins and minerals that currently have no RDAs.

vitamin E
What it's good for: Antioxidant powers protect cell membranes, essential for red blood cells, aids cellular respiration and protects lung tisse from pollution.
Where you get it: Vegetable oils, wheat germ, green leafy vegetables, seeds, nuts, seafood, apples, carrots and celery.
RDA: 15 mg alpha-tocopherol for adults

Electrolytes: Charged atoms called ions which help regulate the body’s various metabolic systems. Athletes regularly consume drinks enriched with electrolytes such as potassium, calcium, and sodium to replace those lost in sweat.

Energy
Energy is the fuel we need from food to function and be active. Energy requirements vary depending on your age, body size and physical activity. It’s important to monitor your energy consumption as too much energy can lead to weight gain. Fat, protein and carbohydrates all provide energy (known as kilojoules or calories) in the foods we eat. Fats provide more energy per gram than protein or carbohydrates.

Fat
Fat is an essential nutrient. It provides a very concentrated source of energy. However fat should be eaten sparingly as too much can lead to weight gain, heart disease and some cancers.

Men should aim to eat around 40-60g of fat per day, women and children about 30-50g per day and very active teenagers and adults should consume 70g per day.

Poly and monounsaturated (‘good’) fats can help reduce cholesterol. They are found in sunflower, olive, canola oils and margarines as well as many nuts, seeds and soy foods.

Saturated and trans ('bad') fats can raise cholesterol levels and therefore increase your risk of heart disease. Saturated fats are present in many foods and are generally found in higher amounts in animal-based products and commercially baked products. Trans fats can be found in margarine and baked goods such as biscuits and pastries. It is best to eat less of food that’s high in saturated fats and trans fats, or to select lean or low-fat alternatives.

Essential Fatty Acids
(a.k.a. Omega-3 and Omega-6)
What they're good for: Make cell membranes, hormones, and prostaglandins.
Where you get them: Vegetable oils such as canola, flaxseed, walnut, corn, soybean, and safflower oils, fish, and fish oil supplements.
Tidbit: Flaxseed oil is a great source of omega-3s, but not for cooking because heat destroys them.
DRI or RDA: None.

Fiber
What it's good for: Lowers cholesterol and blood sugar levels, helps move waste through the intestines. Diets rich in plant fiber are related to a reduction of heart disease, colon cancer and diabetes.
Where you get it: Fruits, vegetables and whole-grains.
Tidbit: If you're upping your fiber intake, do it slowly to avoid stomach upset. Also, drink lots of water.
DRI or RDA: None.

1. SOLUBLE FIBRE
   Soluble fibre is beneficial to help lower blood cholesterol levels and, in people with diabetes, helps to control blood sugar. Soluble fibre is found in fruits, vegetables, dried peas, soybeans, lentils, oats, rice and barley.
2. INSOLUBLE FIBRE
   Because of its ‘bulking properties’, insoluble fibre helps keep us ‘regular’. Foods containing insoluble fibre include wholegrain and wholemeal wheat-based breads, cereals and pasta.
3. RESISTANT STARCH
   Resistant starch is a type of starch found in plant foods that escapes digestion in the small intestine. Resistant starch may provide similar benefits to other types of fibre, such as helping to prevent constipation. Foods containing resistant starch include firm bananas, roasted chickpeas, boiled long grain white rice, baked beans, cooked and cooled potato, as well as cornflakes.

Folate
What it's good for: Helps cells grow and divide, reduces risk of certain birth defects,important for red blood cells and crucial in creating amino acids.
Where you get it: Green leafy vegetables, dried beans, liver, poultry, fortified cereals, oranges and nuts.
Tidbit: Pregnant women or women trying to conceive are often told to take folate.
RDA: 400 mcg for adults.

Fluoride
What it's good for: Dental health.
Where you get it: Tea, fish eaten with their bones, processed foods, and treated drinking water.
DRI: Between 3.1 to 3.8 mg for adults.

Glycogen: Blood sugar stored in the muscles, liver, and to a lesser extent the bloodstream. Glycogen helps to fuel muscle contractions.

Glucose
What it's good for: A simple sugar that is a major source of energy in the body.
Where you get it: All carbohydrates are broken down into simple sugars and transported as glucose in the bloodstream. Carbohydrates are found in fruits, vegetables and grain and dairy products.
DRI or RDA: None.

Glycaemic Index
The Glycaemic Index (GI) is a system of classifying carbohydrate foods based on their effect on blood glucose (sugar) levels. Foods are given a rating between 0 and 100. Carbohydrate foods can be classified as having a low, moderate or high GI. Low GI foods are those that have a slower, more constant affect on a person's blood sugar levels. That means, they break down slowly and generally provide a longer 'feeling of fullness'. Taking this into consideration, a diet based on low GI foods can be useful to prevent overeating and maintain more optimal blood sugar levels.

Glycogen
What it's good for: As the storage form of glucose, it's used by the body for energy when needed. It's stored in the liver and muscle.
Where you get it: Carbohydrates. Natural sugars (fruit, vegetables, milk) and complex carbohydrates (grains, cereals, pasta) are the best choices.
DRI or RDA: None.

Iodine
What it's good for: Making thyroid hormones that control metabolism.
Where you get it: Lobster, shrimp, bread, milk and iodized salt.
RDA: 150 mcg for adults.

Iron
What it's good for: Making hemoglobin in blood and myoglobin in muscle, which supply oxygen to cells.
Where you get it: Meat, fish, poultry, eggs, whole and enriched grains, and green leafy vegetables.
RDA: Between 10 to 12 mg for men and 12 to 15 mg for women.
Watch out: Iron supplements even in small amounts can be toxic to young children. Keep iron and multis with iron out of reach.

vitamin K
What it's good for: Helps blood clot.
Where you get it: Green beans, green leafy vegetables, dairy products, eggs, meats, cereals, fruits and vegetables.
RDA: Between 60 to 65 mcg for women and 70 to 80 mcg for men.

Kilojoules
Kilojoules are the current standard unit of energy measurement. One gram of fat contains 37 kJ, 1 gram of protein or 1 gram of carbohydrates contain 17 kJ.

Lycopene
What it's good for: A carotenoid—a class of phytochemicals that gives fruit and vegetables their bright colors. This powerful antioxidant helps convert beta carotene into vitamin A.
Where you get it: Tomatoes, carrots, sweet potatoes, leafy greens, apricots, papayas and watermelons.
DRI: None.

Magnesium
What it's good for: Enzyme activation, nerve and muscle function, and bone growth.
Where you get it: Nuts, meats, leafy vegetables, whole grains, beans and legumes.
Tidbit: Magnesium supplements may help ward off migraine headaches.
DRI: Between 280 to 300 mg for women, 350 to 400 mg for men.

Manganese
What it's good for: Essential for reproductive function, physical growth, normal formation of bones and cartilage and normal brain function.
Where you get it: Whole grains and cereals, fruits, vegetables and tea.
DRI or RDA: None.

Molybdenum
What it's good for: As a component of three different enzymes, it's involved in the metabolism of nucleic acids (DNA and RNA) iron and food converts food into energy. Helps breakdown toxic build ups of sulfites in the body. May help prevent cavities.
Where you get it: Milk, lima beans, spinach, breads, liver and cereals.
DRI or RDA: None.

Monounsaturated fats
What they're good for: A nutrient that provides dietary energy without raising cholesterol levels.
Where you get them: Olive oil, canola oil, and peanut oil.
DRI or RDA: None.

Net carbohydrates
What they're good for: A term developed by manufacturers to describe the carbohydrates that have a significant impact on blood sugar levels.
Where you get them: While there is no regulatory definition of this term, it is generally calculated by subtracting the grams of "dietary fiber" from the "total carbohydrates" on the nutrition label. Although dietary fiber is a carbohydrate, it can't be broken down into sugar molecules, and so passes through the body mostly undigested.
DRI or RDA: None.

Omega-3 Fatty Acids
What they're good for: Help protect the heart, help prevent stroke, lower cholesterol levels and alleviate arthritis.
Where you get them: Cold-water fatty fish like salmon and mackerel; vegetable oils, wheat germ, flax seeds, soybeans, tofu, leafy greens and walnuts.
DRI or RDA: None.

Phosphorus
What it's good for: Helps form bones and teeth, builds muscle and is involved in almost all metabolic actions in the body.
Where you get it: Milk, meat, poultry, fish, eggs, whole grains, seeds and nuts.
DRI or RDA: 800 mg to 1,200 mg for adults.

Phytoestrogens
Phytoestrogens are a type of plant chemical that have a similar structure to the hormone oestrogen, however they are not identical in their effects. Two major types of phytoestrogens are isoflavones and lignans. Phytoestrogens occur naturally in legumes, wholegrain cereals, nuts and seeds, and many vegetables and fruits.

Phytonutrients/Phytochemicals
(i.e., flavonoids and carotenoids)
What they're good for: Reducing risks of diseases of aging such as Alzheimer's, osteoporosis, cancer and heart disease.
Where you get them: Plant foods, including soy products and fruits and vegetables, cruciferous vegetables such as Brussels sprouts, cabbage, broccoli, kale, bok choy and cauliflower.
DRI or RDA: None.

Plant Sterols
Plant sterols (also known as phytosterols) are natural substances that can help lower your cholesterol. They exist in wood pulp and leaves, but are also found naturally in certain foods such as vegetable oil, nuts, legumes, corn, fruits and vegetables. You can obtain higher levels through enriched margarine spreads.

When consumed, plant sterols reduce the absorption of cholesterol from your intestines into the body. This includes both the cholesterol you eat (called dietary cholesterol) and that made by your liver, which enters the intestines through bile. Studies show that plant sterols can lower LDL (or 'bad') cholesterol in the blood by around 10 per cent.

Polyunsaturated fats
What they're good for: A nutrient that provides dietary energy without raising cholesterol levels.
Where you get them: Corn oil, safflower seed oil, sunflower seed oil, sesame oil, soybean oil, fish oil and walnuts.
DRI or RDA: None.

Potassium
What it's good for: Helps keep blood pressure down and aids muscle contractions, aids healthy electrical activity in the heart and rapid transmission of nerve impulses throughout the body.
Where you get it: Dried fruits, bananas, potatoes, most raw vegetables, citrus fruits, molasses, and sunflower seeds.
DRI or RDA: None.

Proanthocyanidins
What they're good for: Powerful antioxidants that promote urinary tract health.
Where you get them: Cranberries.
DRI or RDA: None.

Protein
What it's good for: Keeps the body running, made from different combinations of amino acids.
Where you get it: Meat, eggs, dairy products, beans, whole grains, and vegetables.
RDA: Between 46 and 63 g for adults.

RDA
Recommended Dietary Allowances: Nutrient intake recommendations from the Institute of Medicine, an arm of the American Academy of Sciences. RDAs are safe levels of intake for essential nutrients, based on current scientific knowledge. They are set to meet the known nutrient needs or practically all healthy people. RDAs have been around and updated regularly for more than 50 years. RDAs are gradually being replaced by revised guidelines called Dietary Reference Intakes or DRIs.

Resveratrol
What it's good for: Inhibits tumor formation and breaks down "bad," LDL cholesterol; lowers risk of atherosclerosis.
Where you get it: Found in grapes (particularly red) and wine, as well as peanuts, cranberries and mulberries
DRI or RDA: None.

Saturated fat
What it does: Shown to raise cholesterol, associated with a risk of heart disease.
Where you get it: Butter, lard, meat, poultry, whole-milk dairy foods, palm oil, and coconut oil.
DRI or RDA: None.

Selenium
What it's good for: Works with vitamin E as an antioxidant and binds with toxins in the body, rendering them harmless.
Where you get it: Lobster, clams, crabs, whole grains, Brazil nuts and oysters.
RDA: 55 mg for women and 70 mg for men.

Sodium
What it's good for: Regulates and balances the amount of fluids outside the cells in the body. Aids in muscle contractions and nerve function.
Where you get it: Processed foods and table salt.
DRI or RDA: None.

Thiamine (a.k.a. vitamin B-1)
What it's good for: Helps convert food into energy, nerve functions, growth and muscle tone.
Where you get it: Wheat germ, pork, whole and enriched grains, dried beans, seeds and nuts.
RDA: Between 1.1 to 1.5 mg for adults.

Vegetarian
There are two main types of vegetarian diets. These are:

A 'lacto-ovo' vegetarian diet, which includes dairy products and eggs along with all plant foods, such as grains, fruits and vegetables, pulses and legumes, nuts and seeds.

A 'vegan' diet, which consists only of plant foods, avoiding all animal products including honey and gelatine.

With some planning, both of these eating styles can provide sufficient nutrients for good health.

Wholegrain
The word 'wholegrain' refers to a grain food where all parts of the grain (the germ, endosperm and bran layer) are intact and retained. Examples include wholegrain wheat and wholegrain (brown) rice. If the grain has been cracked, crushed or flaked, then in order to be called 'wholegrain', it must retain nearly the same relative proportions of bran, germ and endosperm as the original grain.

Zinc
What it's good for: Essential for normal growth, development and immunity. Helps maintain skin, hair and bones. Keeps reproductive organs functioning and helps in the perception of taste and the ability to see at night.
Where you get it: Beef, poultry, liver, oysters, eggs and dairy products.
RDA: Between 12 to 15 mg for women and 15 mg for men.