The recommended daily allowances (RDIs) are set by the Food and Nutrition Board and the National Research Council. RDIs are defined as the adequate levels of nutrient intake that are judged to be adequate to meet the known nutrient needs of practically all healthy people. A chart of RDI values can be found at the Institute of Medicine of the National Academies.

Vitamins

A vitamin is an essential nutrient that the body cannot produce in adequate amounts. Of the thirteen essential vitamins, recommended daily intakes (RDI) have been established for eleven. Three of the vitamins (A, C, E) are antioxidants. Antioxidants are believed to help prevent disease by neutralizing free radicals (such as unstable oxygen) in the body.

The fat-soluble vitamins are: Vitamin A (retinol), Vitamin D (calciferol), Vitamin E (tocopherol), and Vitamin K. These vitamins are absorbed along with fats in the diet and cannot be eliminated from the body. As a result, these vitamins do not have to be ingested every day, and excess amounts of these vitamins can be toxic.

The water-soluble vitamins are: Vitamin B1 (thiamin), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6 (pyroxidine), Vitamin B12 (cobalamin), Vitamin C (ascorbic acid), pantothenate, biotin, and folate. Excess water-soluble vitamins can be excreted through sweat and urine. Because they are not stored by the body, they must be constantly replenished by external sources.

The following section gives a brief summary of what each vitamin is needed for and which foods contain it. Vegetarians, pregnant or nursing women, and women on oral contraceptives may need to pay special attention to the recommended daily allowances for certain vitamins. Such special considerations, as well as nutritional points of interest for all women, are outlined in the following section.

Vitamin A: Beta carotene can be converted to Vitamin A on an as-needed basis. Vitamin A and beta carotene are involved in growth, vision, and cell differentiation. Deficiencies can cause night blindness and deficiencies in children and can lead to growth problems. Beta carotene is found in fruits and vegetables. Pre-formed Vitamin A can be found in fish-liver oil, meat, and milk.

Vitamin B6: Some studies have found that Vitamin B6 may relieve premenstrual symptoms. Pregnant or nursing women, as well as women on oral contraceptives, may require additional Vitamin B6. Vitamin B6 is important for maintaining a strong immune system and is needed to help enzymes function. Deficiencies can cause anemia-like symptoms, irritability, fatigue, nervous disorders, and skin problems. However, excessive intake of Vitamin B6 through supplements is not recommended. Vitamin B6 can be found in fortified cereals, whole grains, fish, chicken, soybeans, oats, peanuts, fruits, and vegetables.

Vitamin B12: Vitamin B12 is needed to synthesize DNA and to help make blood. Women who do not eat meat, fish, milk, or eggs may need Vitamin B12 supplements, since this vitamin is found exclusively in animal food products. Biotin: Biotin is a B vitamin produced in the intestines and involved in the synthesis of fatty acids and glucose and the metabolism of several amino acids. Biotin is found in milk, vegetables, nuts, whole grains, organ meats, brewer's yeast, and tuna.

Vitamin C: Vitamin C helps form the dentin (under enamel) in teeth and collagen. It is also involved in amino acid metabolism and helps the body use iron, calcium, and folate. Broccoli, spinach, potatoes, citrus fruits, strawberries, and melons are all good sources of Vitamin C.

Vitamin D: Vitamin D, which is formed by the body when skin is exposed to ultraviolet rays, helps build and maintain strong bones and teeth. Vegetarians, heavy drinkers, and those who avoid the sun (although 10 minutes a day of direct face/hand sun exposure will provide the necessary RDI of vitamin D) may need extra Vitamin D. Pregnant or nursing women need an additional 200 I.U. of Vitamin D daily. Fatty fish (mackerel, sardines, salmon), liver, egg yolks, and fortified milk are all good sources of Vitamin D.

Vitamin E: All vegetable oils, mayonnaise, margarine, nuts, whole grains, wheat germ, and spinach are good sources of Vitamin E.

Folate: Folate is a B vitamin also known as folic acid. Folate is involved in metabolism and all biological reactions in the body. People with sickle cell anemia (a disorder particularly common in African-American women), heavy drinkers, women on oral contraceptives, women of childbearing age, and pregnant or nursing women may need additional folate in their diets. Folate can be found in fresh leafy green vegetables, wheat germ, mushrooms, oranges, rice, beans, brewer's yeast, and liver, as well as fortified cereals/breads.

Vitamin K: This vitamin plays a crucial role in blood clotting, maintaining healthy bones, and helping fractures heal. Vitamin K is found in green leafy vegetables, fruits, root vegetables, seeds, eggs, dairy products, meat, and alfalfa sprouts.

Niacin: Niacin, which is involved in the synthesis of protein and fat and the formation of DNA, also helps to maintain the skin, nerves, and digestive system. Niacin is found in brewer's yeast, meats, poultry, halibut, salmon, swordfish, tuna, peanut butter, sunflower seeds, and legumes.

Pantothenate: Also known as pantothenic acid, pantothenate is found in all food groups. Pantothenate can be found in organ meats, fish, whole grains, blue cheese, yeast, corn, eggs, lentils, wheat germ, sunflower seeds, peanuts, and peas.

Riboflavin: Also called Vitamin B2, riboflavin is essential for growth and tissue repair. If you take a riboflavin supplement, be sure to take it with meals to increase the amount absorbed. Heavy drinkers may need additional riboflavin. Riboflavin is found in milk, yogurt, cheese, wheat germ, whole grains, chicken, leafy green vegetables, almonds, and fruit.

Thiamin: Also known as Vitamin B1, thiamin is involved in the conversion of blood sugar to energy. Thiamin also helps form red blood cells and maintain skeletal muscle. Pregnant or nursing women may require additional thiamin. Thiamin is found in pork, whole grains, wheat germ, brewer's yeast, legumes, and seafood.

Minerals

Minerals are pure inorganic elements that do not provide energy and cannot be metabolized by the body. However, some minerals are essential to certain structures in the body.

Calcium: Calcium is important at all stages of a woman's life. From adolescence to the age of 24 or 25 years, women need 1,000-1,300 milligrams (mg) of calcium daily because they have not yet achieved their peak bone mass. Calcium intake is especially important for women using injection hormonal contraceptives, which tend to reduce calcium retention in the body. This level should also be maintained during pregnancy and lactation. Many post-menopausal women are at risk for osteoporosis and need between 1200 and 1500 mg of calcium daily. Calcium is found in milk/dairy products, fortified cereals/grains, beans, dark grean & leafy vegetables, fortified juice and soy products, and fish (ocean perch, salmon, sardines).

Iron: Women are also at greater risk for iron deficiency. Eighty percent of iron stored in the body is stored in the blood. As a result, women lose iron during menstruation, making their need for iron higher than that of men. Men and older (post-menopausal) women require 10 mg of iron daily while women of childbearing age require 15 mg of iron daily. In addition, iron absorption is facilitated by the intake of foods rich in Vitamin C and animal products. Iron absorption is inhibited by tea, coffee, and calcium supplements (calcium inhibits iron absorption when taken at the same time with an iron supplement – space out these minerals by several hours). Iron is found in animal products, as well as beans, soy products, nuts, and fortified grains/cereals.

Fiber

Fiber is a complex carbohydrate that is not broken down in the gastrointestinal tract and is not absorbed by the body. Fiber supplies no calories, vitamins, or minerals. It passes through the GI tract and traps water. This process makes the stool softer so that the bowels generate less pressure to move contents through the excretory system. Studies have shown that people who have high-fiber diets have lower incidences of colon cancer. There is no RDI for fiber, but on average Americans have too little fiber in their diet. Intake of adequate fluids is necessary with high fiber diets. Fiber is found in fruits, vegetables, grains & cereals, and beans. Fiber pills or tablets are not recommended.

Fat and Fat-Related Terms

Monounsaturated fat: Monounsaturated fat has a missing pair of hydrogen atoms in the middle of the molecule. It is mostly found in plant and sea foods and olive and canola oil. Monounsaturated fat tends to reduce the level of LDL-cholesterol (“bad” cholesterol) in the blood.

Polyunsaturated fat: Polyunsaturated fat has more than one pair of missing hydrogen atoms in the molecule. It is found mostly in plant and sea foods and safflower and corn oil. It tends to lower the level of both HDL- (“good”) and LDL- cholesterol (“bad” cholesterol).

Saturated fat: Saturated fat has the maximum possible number of hydrogen atoms attached to every carbon atom. It is mostly found in animal products such as meat, whole milk, butter and lard. Saturate fat raises the level LDL (“bad” cholesterol) in the blood to increase risk of coronary heart disease.

Trans fat (or Hydrogenated fat): Trans fat is artificially formed when liquid oils are solidified into shortening, hard margarine or other solid fats. The process is called hydrogenation and increases the shelf life and flavor of foods. Trans fat acts like saturated fat to raise LDL- (“bad”) cholesterol that increases the risk of heart disease. Trans fat may be present in some of the same foods as saturated fat, such as vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, friend foods, baked goods, and other partially hydrogenated vegetable oils. After January 2006, trans fat will be listed on a separate line under saturated fat on Nutrition Facts panels, as required by the FDA.

Cholesterol: Cholesterol is a waxy substance that occurs naturally in all animal tissues. Cholesterol is needed for proper bodily functions such as producing vitamin D and many hormones. The body can synthesize sufficient amounts of cholesterol for its need so it does not dietary supplement of cholesterol. There are two types of cholesterols, high density lipoproteins (HDL, or “good” cholesterol) and low density lipoproteins (LDL, or “bad” cholesterol). Increased level of LDL cholesterol has been associated with increased risk of coronary heart disease.

Please visit the following for more information:
http://www.pueblo.gsa.gov/cic_text/food/fatguide/fatguide.html
http://www.cfsan.fda.gov/~dms/qatrans2.html

Special Dietary Concerns

Vegetarian Eating

There are five types of vegetarians:

Semi-vegetarians eat no red meat (beef, pork or lamb) but eat poultry and fish.

Pisci-vegetarians eat no red meat or poultry but eat fish.

Lacto-ovo-vegetarians eat no meat, poultry, or fish but do eat eggs and milk products.

Lacto-vegetarians eat no meat, poultry, fish or eggs but do eat milk products.

Vegans/Strict vegetarians eat no animal products, including milk products.

All vegetarians should pay close attention to their nutritional intake. Some nutrients are especially important for vegetarians because they can be difficult to find in foods that are not meat.

The following is a list of some of these nutrients and non-meat foods in which they are found:

• Iron can be found in dried beans and peas; whole grain breads, enriched breads, and cereals; dried fruits; dark green leafy vegetables; potatoes, including sweet potatoes.
• Calcium can be found in milk; cheeses; yogurt; dark green vegetables; almonds, soybeans, tofu, and fortified soybean products.
• Riboflavin can be found in milk; cheeses; yogurt; mushrooms; enriched grains.
• Vitamin D can be found in fortified milk products; sunlight; egg yolk; fortified soy products.
• Protein can be found in milk; cheeses; yogurt; eggs; dried beans and peas; nuts and seeds; soy products.
• Zinc can be found in wheat germ; black-eyed peas.

Strict vegetarians must pay attention to receive adequate amounts of calcium, Vitamin B12, phosphorus, riboflavin, Vitamin D, iron, and zinc. Therefore, they may need to take supplements of these nutrients in order to meet their nutritional needs. Vitamin B12, which is found only in foods of animal origin, is needed by all cells, particularly by the cells of the nervous system, the digestive tract, and bone marrow. Vegetarians and vegans should consult with their health practitioner about nutrient supplements.

Pregnant Women

A good diet during pregnancy can reduce the risk of complications, improve the chances of delivering a healthy baby, and promote better post-pregnancy health. Over the nine months of pregnancy a woman requires approximately 300 extra calories a day. These calories should not be wasted on nutrient-deficient foods, but instead should be spent on nutrient-rich foods such as milk, cottage cheese, lean meats, eggs, dried beans, whole grains, fruit, and leafy greens. One of the most important nutrients in short supply for pregnant women is iron and folate. Calcium is also required for proper development of the fetal skeleton.

Folic acid and zinc are needed for the rapid cell division that accompanies fetal growth and the formation of new red blood cells. In addition, Vitamin B6 is needed for proper development of the brain.

As soon as a woman finds out she is pregnant, she should ask her doctor about proper nutrition. Her doctor may want to recommend vitamin supplements.

If the woman is lactating, she will require approximately 500 extra calories a day. Breast milk is high in calcium, which should be supplied by the mother's diet. Also, Vitamin B12 is necessary for proper cell division and growth in the infant. Deficiency of this vitamin can occur in women who are strict vegetarians.

Campus Dining

You can get information about campus dining online. Nutritional information for most food items offered in campus dining halls, Hutchinson Dining Commons, C-Shop/Einstein Brothers Bagels, Maroon Market and Capone’s can be found at the Campus Services website.

Dining Out

Tips for Healthy Dining

Dining out and eating in a healthy manner do not have to be mutually exclusive. If you are concerned with your fat or salt intake, the following suggestions can help you choose foods that will allow you to enjoy dining out while staying on a balanced diet.

1. Be careful of free appetizers: they are often loaded with fat and salt.
2. Try to avoid deep-fried foods for appetizers. Instead, choose simple appetizers like fresh vegetables, chips& salsa, or clear soups.
3. If you order a salad, beware of high-fat dressings and cheese. Ask for them on the side, or use an alternative dressing, like oil and vinegar or lemon juice and pepper.
4. Drink just water instead of soda or fruit juice, which are loaded with sugar.
5. If you have food allergies, ask the restaurant for information on ingredients used in dishes.
6. Instead of fries, ask for a side salad or fresh fruit.

Some Basic Guidelines to Healthy Ethnic Eating

Chinese: Choose steamed rice and vegetables, skinless poultry and tofu. Avoid fried rice and sweet and sour meats.

Middle Eastern: Choose pita, lentils, hummus, couscous, and bulgar. Avoid excessive olives, feta cheese, fatty lamb, and baklava.

Weight Loss and Dieting

Facts About Weight gain and Loss

A person gains weight when he/she consumes more calories than he/she burns.

The Mechanism of Fat Conversion in the Body

1. Carbohydrates are broken down into sugars. In the body tissues they may be built up to form glycogen or converted to fat and stored.
2. Fat is broken down into glycerol and fatty acids for absorption. In the body tissues it may be recombined to make new fat for storage.
3. Protein is broken down into amino acids for absorption. They may be used to replace lost body protein and to build new muscles and other lean tissue. Extra amino acids are converted to fat.

Popular Diet Programs

1. Low-Carbohydrate/High-Protein Diets (a.k.a., Atkins Diet, Air Force Diet, Scarsdale Diet)
   These diets use the principle that the body stores carbohydrates (glucose) as fat. Theses diets state that if you restrict intake of carbohydrates, your body will be forced to use stored blood sugar from the liver and muscles. If carbohydrate restriction is prolonged, the body will burn fat for fuel (a process called ketosis). Since your body does not burn fat and muscle tissue simultaneously, and you are ingesting protein, you will not lose muscle tissue.

   However, these diets are unhealthy for several reasons. Glucose is only stored as fat when there is an excess. Severely limiting carbohydrates may have negative effects. For instance, a high-carbohydrate diet that includes fruits, vegetables, nonfat dairy products and whole grains have been shown to reduce blood pressure. Some high-protein diets restrict intake of high-fiber, high-carbohydrate foods which help lower cholesterol. High-protein diets also do not provide some essential vitamins, minerals and other nutrients. Most Americans already eat more protein than their bodies need. High-protein often means high in saturated fat, which is the nutrient dieters really should be restricting since it may cause heart disease, diabetes and stroke.

   This diet may result in weight loss because it causes dieters to restrict calorie intake. It can also cause a quick initial weight loss because eliminating carbohydrates causes a loss of body fluids. However, there are very serious side-effects of these diets. Neither the AHA nor the NIH recommends these diets. These diets causes an excess of nitrogen in the blood, a by-product of protein when it is converted to glucose. This nitrogen burdens the kidneys. More seriously, however, is the fact that these diets may cause ketones to build-up because of incomplete breakdowns of fat. This may cause high blood cholesterol, hypoglycemia, mineral imbalances, and other metabolic abnormalities. In addition, acidity from a typically high-protein intake can cause osteoporosis.

   Harvard's School of Public Health offers more information on protein consumption as part of a balanced diet.

2. Sugar-free Diets
   This new trend recommends a diet of whole breads, whole grains, no white sugar, and no white flour. It is very strict, but generally has sound advice. This diet is fairly new but has already become a fad. The reason this diet works is because it cuts out what contributes to most people's weight-problems: sugary foods and potato chips. This diet is recommended for diabetics. Additionally, it is recommended more as a guide than as a diet and does note that exercise is recommended for healthy living.

   The pitfall of this diet is that it is very strict. You need a lot of willpower to give up sweets and potato chips. You may find this diet too hard to follow for very long and give up all together. Instead, most nutritionists and the USDA recommend you use sugar and fats sparingly.

3. 30-Day Miracle Diets
   You may see signs, see television ads, or read magazine blurbs about how to lose 30 pounds in just 30 days. Too good to be true? Absolutely. Do not believe the hype. Most of these diets preform their "miracles" by causing you to lose water weight or lean muscle tissue. This weight is easily lost and easily regained. These diet programs are not recommended by the USDA.

   There are great dangers of these diets. Dehydration is serious, as it causes dizziness, irritability, and fatigue. Furthermore, you will not get the nutrients your body needs, even if you are taking supplementary pills. Remaining on this diet for more than a month is highly dangerous.

4. Diet Centers (Jenny Craig, Weight Watchers)
   Diet centers can be a successful, although expensive, way to lose weight. Most centers put you on an individualized program based on how much weight you wish to lose. They may assign "food points" or other devices to keep you on a balanced diet. Additionally, they recommend plenty of water and moderate exercise. They also may have group meetings, in which you discuss with others your weight issues. These meetings, meant for moral support, are optional in most programs.

5. Diet Shakes, Bars, Powders
   These are simply tools to help you lose weight. Most are balanced and have many nutrients in them. Although they work for some people, there are drawbacks. First, they may be expensive for the long-term. Also, you may find yourself unable to maintain your weight-loss without them. Additionally, you may or may not find them tasty and/or satisfying. Shakes and bars may offer temporary help, but are not a substitute for learning how to create a well-balanced daily diet.

6. Diet Pills
   Over-the-counter pills are usually just appetite suppressants. Most contain caffeine, and if you take too many you may experience nervousness, dizziness, sleeplessness, headaches, or in severe cases, stroke, seizure, heart attack, arrythmia, or even death.

   If you have ever taken fenfluramine and phentermine (Fen/Phen and Redux) you should be aware that these pills have been recalled by the USDA. They have been linked to heart-valve disease. Recent studies have shown that the heart-valves may not be able to close completely, forcing blood back into the heart. This is extremely dangerous, and it is recommended you have an echocardiography if you have ever taken these pills.

Reading Labels

Common Labelling Lingo

97% Fat-Free: means that the product has 3% fat, not 97% less fat

No/Low Cholesterol: only indicates cholesterol information, does not imply anything about the fat content of the product, and should not be a major concern unless you have a history of high cholesterol or have been warned by a physician to limit cholesterol.

Lite/Light: does not always mean low in calories. For example, lite beer has a lower alcohol content than regular beer, not less calories.

Reduced Fat: has 25-33% less fat than its counterpart. Still may have a great deal of fat, though.

All-Natural: may be misleading. Does not necessarily mean anything, as some products are just all-natural, like granola. This is sometimes put on labels to trick the consumer into thinking he/she is eating more healthily.

Organically Grown: defined as "to use materials and practices that enhance the ecological balance of natural systems that integrate the parts of the farming system into an ecological whole." Methods minimize pollution from air, soil and water. However, this does not mean that pesticides cannot be used—only that they cannot be harmful to the environment. This is tricky, as there are different classes of organically grown products, and not all are as strict. Furthermore, the store may not always tell you what class the product is in.

Sell-By-Date: date to sell by, not same as use-by-date. Always check use-by-date, especially when buying dairy (if not listed, it is usually one week after sell-by-date).

Serving Size: if a product advertises low-calorie/low-fat properties, you should check the serving size. Serving size may be incredibly small, and may attribute to the reason a delectable dessert is low-fat/low-calorie.

Sugar-free: if a product is sugar-free, it may still contain aspartame/nutrasweet.

Gluten-free: Gluten is a mixture of proteins found in certain cereals, especially in wheat. However, a gluten-free diet is not the same as a wheat-free diet and some gluten free products may contain wheat. A gluten-free diet avoids any products containing wheat, rye, barley and oats. A gluten-free diet is necessary for people with coeliac disease or dermatitis herpetiformis, a gluten induced skin sensitivity. The gliadin component in gluten plays the active role in causing coeliac disease. Coeliac disease damages the surface of the gut causing certain nutrients to be improperly absorbed or not absorbed at all. The effects of coeliac disease can be reversed by following a gluten free and nutritionally sufficient regimen. Most coeliacs are anemic and therefore need an iron supplement. However, this anemia might also be due to a lock of folic acid or vitamin B12. Most food products will use the gluten free label as a source of indication.

Artificial Fats/Sugar/Flavoring

Aspartame/Nutrasweet
This product, developed by Searle in the early 80's, is a sugar-alternative found in soda, yogurt, cookies, and other such products. While endorsed by the FDA and even given permission to expand usage, opponents argue that aspartame leads to serious neurological damage by over-exciting neurons because it allows too much calcium into the cells. Also, aspartame has been shown to cause brain tumors in laboratory rats. Some claim that aspartame causes Alzheimer's and cancer in humans. Other complaints are more mild, such as headaches, dizziness, and irritability.

Splenda
Sucralose, better known as Splenda, is an artificial sweetener which is a chlorinated sucrose derivative. Sucralose is made by adding three chlorine atoms to a molecule of sucrose. Sucralose does not occur in nature, and the human body does not possess the ability to metabolize this molecule. Hence, Splenda is a “no calorie sweetener”. Pre-approval research on sucralose indicates that long term chronic use of the substance can contribute to immunological or neurological disorders. Please see http://www.holisticmed.com/splenda/ or http://www.mercola.com/2000/dec/3/sucralose_dangers.htm#

Olestra/Olean
Developed by Proctor & Gamble in the mid-1990's, this product has been the cause of much debate. This is an artificial fat, which passes through the body undigested because the body's digestive enzymes cannot find a way to break-down this complicated fat. It may cause cramping, diarrhea, and anal leakage. Opponents also say that it robs the body of valuable nutrients such as Vitamins A, D, E, and K. Proponents of Olestra point out that plenty of natural foods, such as cabbage, may cause the same results. They also advocate that this product may help people lose weight, and that the effects of obesity (such as heart disease and diabetes) are also very dangerous. With both products, it is a judgement call. Moderation is always the best method of ingesting anything, and it is recommended that if you experience any of the unpleasant side-effects, you should immediately stop eating the product.

Monosodium glutamate (MSG)
Monosodium glutamate, MSG, serves as a flavor enhancer, producing a fifth taste called umami. Umami is a savory taste unlike salty, sweet, bitter or sour. MSG is the sodium salt of glutamate, a naturally occurring amino acid. It contains one third the amount of sodium found in table salt and is said to reduce the total sodium levels in food by 20 to 40%. There have been reported complaints of sensitivity to MSG, such as burning sensations, nausea and sweating. However, most complaints against MSG have been ruled out by testing which indicates that the sensitivity was most likely due to another food allergy. If you think you may be experiencing reactions to MSG, contact your doctor.

Food Allergies

Proteins in certain foods may cause some people to have an allergic reaction after consuming even a small amount of the food. In adults, common foods that may cause allergies are peanuts, tree nuts (such as walnuts and pecans), fish, shellfish and less often milk, eggs and soy. Allergic reactions can include red, itchy skin or rashes, stuffy, itchy or runny nose, or itchy or teary eyes, swelling in tongue and throat, vomiting, stomach cramps or diarrhea. A serious allergic reaction, called anaphylaxis, is life-threatening. You need to call 911 immediately if after eating, you feel hoarseness, tightness or a lump in your throat, wheezing, chest tightness or trouble breathing, tingling in the hands, feet, lips or scalp. If you think you may be allergic to a food, schedule an appointment with an allergic or immunologist to do tests to find out what you may be allergic to. If you are allergic to a certain food, avoid the food item (including food products that contain proteins of the food that you are allergic to), read the ingredient labels on food products and when dining out, ask the restaurant for ingredient information. Food proteins may have different names.

Milk proteins:

• casein, caseinates, rennet casein
• lactalbumin, lactalbumin phosphate, lactoglobulin, lactulose

Egg proteins :

• albumin/albumen
• meringue or meringue powder
• these items may include egg protein : artificial flavors, lecithin, macaroni, marzipan, marshmallows, nougat, pasta

Nuts :

• artificial nuts, beer nuts, ground nuts, mixed nuts, monkey nuts, nut pieces
• cold pressed, expelled or extruded peanut oil or arachis oil
• mandelonas
• peanut butter, peanut flour
• some baked goods, candy, chili, egg rolls, enchilada sauce, flavoring marzipan, nougat and sunflower seeds may contain peanut proteins

Food allergy is different from food intolerance. Food allergy is caused when the immune system reacts to certain foods. Food intolerance does not involve the immune system. For example, a person who is lactose intolerant lacks an enzyme needed to digest milk.

See also:
The American Academy of Alergy, Asthma, and Immunology
Foodallergy.org

Food Safety

Microorganisms in foods often cause illnesses. To avoid getting sick:

• clean hands, food contact surfaces, and fruits and vegetables before eating.
• Meat and poultry should not be washed or rinsed
• always separate raw, cooked and ready-to-eat foods
• cook foods at high temperatures to kill microorganisms
• refrigerate perishable foods promptly and defrost foods properly
• avoid raw (unpasteurized) milk or products made from unpasteurized milk, raw or partially cooked eggs or products containing raw eggs, raw or undercooked meat and poultry, unpasteurized juices and raw sprouts.

Eating Disorders

Anorexia Nervosa

Anorexia nervosa is defined as a self-starvation leading to extreme emaciation. Females are fifteen times more likely to become anorexic than males. Symptoms of starvation include: sensitivity to heat and cold, brittle hair, hair growth in unexpected parts of the body (such as the face, back, and arms), slowed heart beat, diminishing blood pressure, constipation, edema, cessation of the menstrual flow, and dental problems. The diagnostic criteria for anorexia nervosa according to the American Psychiatric Association are:

1. intense fear of becoming obese, a feeling which does not diminish as weight loss progresses
2. disturbance of body image (i.e., claiming to feel "fat" when emaciated)
3. weight loss greater than 25% of original weight
4. refusal to maintain body weight above the minimal normal weight for height and age
5. no known physical illness that could account for the weight loss

Evaluation and treatment are important in helping to address eating disorders. A treatment approach involving both medical and mental health interventions has the most beneficial effects. If left untreated, persons with eating disorders often experience negative, serious health outcomes.

Bulimia Nervosa

Bulimia nervosa is an eating disorder characterized by bingeing (episodes of compulsive overeating) followed by purging which may include self-vomiting or excessive use of laxatives or diuretics. This purging is an attempt to prevent weight gain from overeating. Though some bulimics develop anorexia and some anorexics have bulimic binges, bulimia is considered a separate eating disorder. Some symptoms of bulimia include: swelling in the hands and the feet as a result of the vomiting, nausea, abdominal pain, rashes, headaches, and exhaustion. According to the American Psychiatric Association, the diagnostic criteria for bulimia nervosa are:

1. recurrent episodes of binge-eating
2. at least three of the following:
   • consumption of high-calorie, easily ingested food during a binge
   • inconspicuous eating during a binge
   • termination of eating binge by abdominal pain, sleep, social interruption or self- induced vomiting
   • repeated attempts to lose weight by severely restrictive diets, self-induced vomiting, or use of laxatives or diuretics
   • frequent weight fluctuations greater than 10 pounds due to alternating binges and fasts
3. awareness that the eating pattern is abnormal and a fear of not being able to stop voluntarily
4. depressed mood and self-deprecating thoughts following eating binges
5. the bulimic episodes are not due to anorexia nervosa or any known physical disorder. Compulsive Overeating

Binge-eating disorder is characterizd by recurrent episodes of binge eating. Binges are similar to the episodes of overeating in bulimia. The binge-eating episodes are associate with the following:

1. eating much more rapidly than normal
2. eating large amounts of food when not feeling physically hungry
3. eating until uncomfortably full
4. hiding eating or eating in secret to conceal the amount of food being eaten
5. negative, self-critical thoughts and feelings of depression or guilt after over eating

Getting Help

Evaluation and treatment are important in helping to address eating disorders. A treatment approach involving both medical and mental health interventions has the most beneficial effects. If left untreated, persons with eating disorders often experience negative, serious health outcomes.

If you suspect that you or someone you know has an eating disorder, you should get help immediately. You can do this by consulting your physician, by calling SCRS, or telling a resident head or resident assistant. It is important to get help immediately. Unfortunately, eating disorders are complex conditions which affect the person both physically and psychologically. It may take years to recover completely. The longer a victim suffers from an eating disorder, the more damage the disease will do to the body. The person will become sick more easily, feel tired, and may suffer long-term effects, such as a weakened heart.

Eating Disorders and Athletes: Female Athlete Triad

The Female Athlete Triad is a combination of three medical conditions often present in female athletes: disordered eating, lack of menstruation, and bone weakening (osteoporosis). Female athletes, especially those competing in such weight-conscious sports as gymnastics, swimming, running, and crew, are at an increased risk of developing eating disorders as a result of the high priority these sports place on low-body fat percentages and overall thinness. For example, although the US Olympic Committee states that the normal body fat percentage is 20-22% for female athletes, the athletes and coaches often strive for a range of 10-14%. Women are more likely than men to have problems because they have a lower metabolic rate and a higher overall body fat percentage, and as a result they may turn to anorexic or bulimic behavior. Athletics are also sometimes able to disguise eating disorders because sports place an emphasis on leanness. Therefore, one might argue they are losing weight for the sport, not for themselves, and this is a necessary behavior. Sports are also a means for anorexics to purge calories. The athlete might argue excessive workouts are necessary for her sport, and thus legitimatize over-exercising to lose weight. Female athletes with eating disorders are often extremely difficult to treat because the sport legitimatizes the disorder in her mind. Female athletes are also very driven and demanding, and may believe that thinness is a matter of discipline. Therefore she may see weight-gain as a personal failure.

Diabetes

Diabetes is a disease in which the body is unable to use and store glucose properly. Glucose backs up in the bloodstream, causing the blood glucose to rise too high. There are two major types of diabetes. In Type I (also called juvenile or insulin-dependent) diabetes, the body stops producing any insulin. Insulin is a hormone which allows the body to use glucose found in foods for energy. People with this type of diabetes must take insulin daily to survive. In Type II (also called adult-onset or non-insulin dependent) diabetes, the body produces insulin but cannot properly convert food into energy. This form of diabetes usually occurs if only if you are over forty, overweight, and have a history of diabetes in your family. However, you can never be too careful, and should always follow a healthy diet.

Symptoms of diabetes include:

• extreme thirst
• urge to urinate frequently
• weight-loss
• increased hunger
• blurry vision
• skin infections
• wounds that don't heal
• unexplained fatigue

See your health-care professional if you experience any of these symptoms. Diabetes (usually Type II) can lay dormant in the body without symptoms for years. The risk of developing diabetes increases as you grow older. You are also at higher risk if you are of African-American, Hispanic, or Asian heritage.

A condition called gestational diabetes occurs in 1%of all pregnant women. This condition is treatable, but also increases a woman's chance of developing diabetes later in life.

Additional Help/Resources

American Anorexia/Bulimia Association
293 Central Park West
New York, NY 10024
(212) 278-0697

Anorexia Nervosa and Related Eating Disorders (ANRED)
P.O. Box 5102
Eugene, OR 97405

Eating Disorders Awareness and Prevention
1-800-931-2237
Hours: 8am-noon, pacific time

Eating Disorders Center
1-800-872-0088

Food and Nutrition Information Center
USDA/ARS/National Agriculture Library, Room 30
10301 Baltimore Avenue
Beltsville, MD 20705-2351
(301) 504-5719

Student Care Center Nutrition Services
To make appointment:
(773) 702-4156
For information:
(773) 702-9771

Student Counseling & Resource Service
(773) 702-9800

Helpful Websites:

http://www.nal.usda.gov/fnic
provides comprehensive A-Z topic list on food and nutrition, lists of preferences and resources, dietary guidelines, food composition charts, and food guide pyramids; developed by the Food and Nutrition Information Center, part of the USDA

http://my.webmd.com/content/article/3234.403
nutrition 101 page with a lot of information on food, fitness, diets and nutrition