Basic Nutrition (Healthy Eating: A Guide to Nutrition) by Lori A. Smolin, Mary B. Grosvenor PDF

By Lori A. Smolin, Mary B. Grosvenor

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Intestinal blockage can occur in severe cases when fiber intake is excessive and fluid intake is low. To avoid these problems, the fluid content of the diet should be increased when fiber consumption increases. Even when there is plenty of fluid, a sudden increase in fiber intake can cause abdominal discomfort, gas, and diarrhea due to the bacterial breakdown of fiber. To avoid these problems, fiber intake should be increased gradually. In some people, a diet high in fiber can increase the risk of vitamin and mineral deficiencies.

Refined sugar is sugar that has been separated from its plant sources so the fiber, vitamins, and minerals present in the original plant have been removed. indd 34 8/25/10 11:57:52 AM 35 Carbohydrates ones, they add what we refer to as empty calories because when they are added to a food, they provide calories but no nutrients other than the carbohydrate. Foods that naturally contain sugars provide vitamins, minerals, fiber, and phytochemicals along with the calo- The Case of the Strawberry Yogurt How much sugar is in a container of strawberry yogurt?

Indd 33 8/25/10 11:57:51 AM 34 basic nutrition The bran is the outer layers of the kernel. The layers are high in fiber and are also a good source of many vitamins and minerals. The germ is located at the base of the kernel and is the plant embryo where sprouting occurs. The germ is the source of plant oils and is rich in vitamin E. The largest portion of the kernel is called the endosperm. It is high in starch and contains most of the protein in the grain and some vitamins and minerals. Whole grain products, such as whole wheat bread, brown rice, and oatmeal, contain the entire kernel of the grain, including the bran, germ, and endosperm.

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