Glossary

This glossary is an alphabetical listing of some terms related to healthy eating and vegetarianism. If you can't find the definition you require, please contact us.




A - E F - K L - Q R - V W - Z

Amino acids: Amino acids are the building blocks of all proteins. There are 20 different amino acids that combine in different sequences to make all the proteins required for metabolism and growth. Our body can manufacture 12 of these amino acids from recycled proteins, however the other eight need to be derived from the food we eat.

Compared to animal proteins, plant proteins contain limited amounts of essential amino acids, the exception being soy which is a complete protein for humans. To compensate for this, the concept of protein complementation was introduced in the 1970s and recommended when planning vegetarian meals. The idea was to combine a grain plus a legume or nut at the same meal to get all the amino acids the body needs. This practice is no longer believed to be necessary. It is now known that complementation occurs naturally over the day when people eat a variety of foods.

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 and 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.

Calcium: Calcium is an important mineral required to maintain strong, healthy bones and teeth. Calcium is also involved in blood clotting, muscle contraction and the transmission of nerve signals in the body. Lacto-ovo vegetarians can easily get enough calcium through eating dairy. However vegans require a little more planning. Here are some tips for increasing calcium intake:

  • Add calcium enriched soy milk or low-fat milk on cereal and in cooking.
  • An important source of calcium for vegans is calcium set tofu.
  • Enjoy dried fruits and nuts like almonds, Brazil nuts, dried figs and apricots, which are sources of calcium. Enjoy these as a snack or try them with your favourite breakfast cereal.
  • Eat dark green leafy vegetables, Asian vegetables like bok choy and salad greens like mesclun. The calcium is these foods is well absorbed.
  • Enjoy nut and seed spreads on toast such as almond spread or tahini with honey.
  • Eat lots of fruits and vegetables which are rich in potassium and magnesium, which helps to keep calcium in the bones.
  • Limit intake of salt and caffeine which can increase calcium loss from the body via the kidneys.

Carbohydrates: Carbohydrates are the largest source of energy in the diet and are the most readily converted energy source. They are broken down into glucose (sugar) and are responsible for our body's blood glucose/sugar levels. Good sources include rice, bread, cereal, legumes, as well as fruits and vegetables which also provide important nutrients. Additional carbohydrate sources include refined sugars, which do provide instant energy but unfortunately don't offer the nutrients that the more complex sources of carbohydrates do.

Dairy foods and alternatives: Dairy foods include milk, yoghurt and cheese and provide a good source of calcium and protein. If you don't include dairy foods in your diet it is important to include alternatives such as fortified soy milk and soy yoghurts. Fortified soy milk such as Sanitarium So Good TM is fortified with calcium and other essential nutrients found in dairy milk like vitamin B12, riboflavin and vitamin A.

Aim for 2-3 serves of low-fat dairy or soy products daily. One serve is equal to 1 glass dairy milk or a fortified soy milk, 1 pottle of yoghurt or 2 slices of cheese. Here are some tips for including more dairy foods and alternatives in your diet:

  • Enjoy milk or fortified soy milk on your breakfast cereal.
  • Add milk or cheese to cooking.
  • Try yoghurt as a quick and easy afternoon snack or dessert.
  • Try fruit and milk based smoothies for something different at breakfast or as an afternoon snack.

Eggs: Eggs can be included in a healthy lacto-ovo vegetarian diet and offer protein as well as vitamins and minerals. Today, you can choose free-range eggs that have been fortified with essential nutrients like omega 3s.

Eggs can be included regularly in the diet as a meat alternative. Here are some tips for including more eggs in your diet.

  • For a quick and easy dinner, whip up a vegetable omelette.
  • For a tasty lunch, why not try a vegetable quiche.
  • Simply enjoy a hard-boiled egg with wholegrain toast fingers for a tasty Sunday breakfast.

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.

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Fat: Contrary to popular belief, we need certain fats in our diet as they perform a number of vital functions. Fats are a carrier for fat soluble vitamins (A, D, E and K), they form cell membranes, and they are the starting point for some hormones. Some fats provide essential fatty acids which our body cannot produce; they must be eaten in the diet. What we don't need is too much fat - in particular the wrong kinds of fats - as this can contribute to excess weight and poor heart health.

Polyunsaturated and monounsaturated ('good') fats can help reduce cholesterol. They are found in sunflower, olive and 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 food that is high in saturated fats and trans fats, or to select lean or low-fat alternatives.

Fibre: Fibre plays a key role in preventing constipation, cancer and heart disease. Wholegrain breads, cereals, legumes, rice, pasta, fruit and vegetables are good sources of fibre. There are a number of different types of dietary fibre. The three major types are soluble fibre, insoluble fibre and resistant starch. (Although it is not actually a fibre, resistant starch is now being recognised as a member of the 'fibre family' due to its similar effects on the body.)

  • 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.
  • 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.
  • 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.

Food groups: The Ministry of Health in New Zealand divides food into four groups - vegetables and fruit, breads and cereals, milk and milk products, with the final group consisting of lean meat, poultry, chicken, seafood, eggs, nuts, seeds and legumes. We need to eat a variety of foods from each food group every day in order to have a healthy, nutritionally balanced diet.

Fruits: Fruits are an essential part of any diet. They provide carbohydrate for energy, fibre for digestive health, and a wide variety of vitamins and minerals such as vitamin C, folate and beta-carotene. Like wholegrains and vegetables, they also provide antioxidants and phytochemicals.

Aim for at least two serves of fruit each day. One serve of fruit is equal to one medium sized piece of fruit (e.g. apple, banana) or two small pieces of fruit (e.g. apricots, plums), two tablespoons of dried fruit or 1/2 cup chopped fresh or canned fruit. Here are some tips for including more fruit in your diet:

  • Add chopped fresh fruit or dried fruit to breakfast cereals.
  • Try adding various fruits to smoothies, such as bananas, mangoes and berries.
  • Opt for fruit when craving a sugar fix, rather than cakes and biscuits that are high in sugar and fat.
  • When baking breads, muffins or cakes, try adding fresh or dried fruits such as bananas, pineapple, sultanas, dates or figs.

Grains: Grains play an important role in the diet. They provide protein, polyunsaturated fats, B vitamins, minerals, antioxidants and fibre. It is best to choose wholegrains as they contain all three layers of the grain intact, which means they are higher in nutrients. Commonly used grains are wheat, rice, oats, rye, corn and barley. Less commonly known grains that are increasingly being used are triticale, millet, quinoa, buckwheat and amaranth.

Aim for at least six servings per day and try to choose wholegrain options. One serve is equal to one small wholemeal roll, one medium slice of wholemeal bread, one cup cornflakes, 1/2 cup muesli, one cup cooked wholemeal pasta or brown rice. Here are some tips for including more wholegrains in your diet:

  • Choose cereals made of wholegrains, e.g. Sanitarium Weet-BixTM , muesli or porridge made from rolled oats.
  • Replace white rice with brown rice.
  • Use wholemeal flours in baking.
  • Try adding brown rice to homemade burgers or rissoles.
  • Add oats in baking, such as muffins, slices and cakes.

Iodine: Although iodine is only required in very small amounts, it is an essential nutrient. It is an important part of thyroid hormones, which regulate body temperature and are vital for brain and nervous system development in children. It is important that pregnant and breastfeeding women, as well as young children, have adequate intakes. Mild iodine deficiency is widespread in New Zealand. Here are some tips for including more iodine in your diet:

  • Use iodised salt sparingly. Salt intake should be limited, but when used, it should be iodised.
  • Eat seaweed. Nori, the type of seaweed used to make sushi, is high in iodine. Nori can also be crumbled and used as a topping on other foods.
  • Eat bread. From October 2009, most bread in New Zealand will be fortified with iodine.
  • Dairy products, fruits, vegetables, eggs, seafood and meat all contain iodine in varying amounts.

Please note, it is important to only use iodine supplements under medical supervision as they may cause adverse health effects.

Iron: Iron is a key component of haemoglobin in red blood cells that transport oxygen around the body. It is also involved in building a healthy immune system. There are two types of iron in the diet, haem iron and non-haem iron. Haem iron is found in animal products and is highest in red meat. Non-haem iron accounts for the remainder of iron in meat and all the iron in eggs and plant foods. Haem iron is better absorbed than non-haem iron. Vegetarians may have similar or higher intakes of iron but absorption is lower. Vegetarians also have smaller iron stores but the levels of iron in the blood are within normal ranges. Here are some tips for including more iron in your diet:

  • Vitamin C and other organic acids in fruits and vegetables increase the absorption of non-haem iron. Try to include a vitamin C-rich food like citrus fruit, berries, tomato, capsicum or broccoli with your meal.
  • Enjoy iron-rich foods regularly such as wholegrain breads, iron-fortified cereals, legumes, tofu, nuts and seeds.
  • Reduce consumption of tea and coffee, particularly at meal times, as tannins found in tea and coffee reduce the absorption of iron.
  • Include sprouted beans such as mung beans, grains and seeds in salads or in sandwiches to increase your intake of iron.

Please note, you should always have a blood test before taking iron supplements as some people have hemochromatosis, a medical condition that leads to increased iron stores. Taking iron supplements in this situation can be toxic.

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Legumes: Legumes, also known as pulses or beans, offer a powerful combination of nutrients and are a great meat alternative for vegetarians. Legumes provide carbohydrate, protein, iron, zinc, folate and fibre. There are many different types of legumes including kidney beans, lentils, chickpeas, baked beans, soybeans and foods containing these such as burgers, falafels, soups, curries, dhal, dips and spreads.

Vegetarians need to aim for two serves of legumes, nuts and seeds each day. One serve of legumes is equal to ¾ cup cooked beans or chickpeas, ¾ cup lentils or ¾ cup tofu or tempeh. Here are some tips for including more legumes in your diet:

  • Use lentils and beans in cooking, e.g. lentils instead of mince in dishes like lasagne or pasta and beans in soups and salads.
  • Include vegetarian options at lunch - why not try a lentil or vegetable burger or add falafels to a salad sandwich.
  • Tofu is made from soybeans so this is a different way to enjoy legumes. You can add tofu to a vegetable stir-fry or grill on the BBQ with some vegetables for a warm vegetable salad.
  • Hummus is a tasty and easy way to eat more legumes. Enjoy hummus as a dip with wholegrain crackers and vegetable sticks or spread on sandwiches.

Macronutrients: Macronutrients are the key nutrients in the diet that provide us with energy. They are carbohydrates, proteins and fats.

Metabolism: Metabolism refers to the chemical processes which occur in our body that turn what we eat into energy. This energy can then be used for all activity including walking, talking, thinking and breathing.

Micronutrients: Micronutrients is the general name given to compounds that are needed in minute quantities to sustain a healthy body, such as vitamins and minerals.

Minerals: Minerals are important in the formation of bones, teeth, blood and connective tissues. They also play important roles in chemical reactions, as they are often a component of enzymes. Minerals also regulate water balance, muscle contractions and nerve transmissions. They are required by the body in small amounts and must be obtained from the diet or water. The mineral content of food and water will vary from place to place depending on the mineral level in the soil.

Minerals are divided into two major groups - major and trace minerals. Major minerals are those that are required in larger amounts such as calcium, phosphorus, sodium, potassium and iron. Trace minerals are those that are needed in minute amounts like zinc, copper, iodine and selenium.

Generally speaking, minerals are more stable than vitamins and their absorption can be increased or decreased by other components in a meal. For example, iron absorption can be reduced by phytates and calcium. It is important not to overdose on minerals as they have toxic effects.

Nutrients: Nutrients are substances obtained from food that we require for metabolism or physiological processes. Carbohydrates, fats, proteins, vitamins, minerals, fibre and water are all nutrients.

Nuts and seeds: Nuts and seeds are a source of healthy or 'good' fats and also provide essential nutrients like vitamin E, magnesium, selenium, protein and fibre. Types of nuts and seeds include walnuts, cashews, almonds, Brazil nuts, pistachios, hazelnuts, sesame seeds, sunflower seeds, pumpkin seeds and nut spreads such as peanut butter, almond paste and tahini. Eating a handful of nuts (30-50g) most days is beneficial for a healthy heart. Here are some tips for including more nuts and seeds in your diet:

  • Sprinkle nuts and seeds over salads and stir-fries.
  • Enjoy peanut butter or other nut butters on toast.
  • Use in cooking, e.g. add pecans or almonds to muffins and cakes and sprinkle sunflower seeds over the top of quiches or pasta bakes.

Omega 3 essential fatty acids: Omega 3 fats are 'good fats' and are essential in the diet. Omega 3 fats are important for the structure of the body's cell membranes and are precursors to hormone-like compounds known as eicosanoids, which play a role in numerous bodily processes such as reproduction, blood pressure and inflammation. We need to eat omega 3 fats regularly as our body cannot make them. There are different types of omega 3 fats in the diet. ALA (alpha-linolenic acid) found in plant foods and DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) found in marine foods like fish. These fats protect our heart and blood vessels in a number of ways including their antiinflammatory properties, ability to reduce blood triglyceride levels, reduce blood pressure, regulate heart rhythm and prevent the formation of blood clots.

Here are some tips to increase your omega 3 intake:

  • If you include fish in your diet choose oily fish like salmon, tuna and sardines as these contain the highest concentration of EPA and DHA.
  • If you don't eat fish, that's okay, as there are plant sources of omega 3 that contain high amounts of ALA. Include walnuts, linseeds, soybeans, canola oil and foods that are fortified with omega 3 such as bread and eggs.
  • Enjoy dried fruit and walnuts as an afternoon snack.
  • Try adding ground linseeds or LSA to your breakfast cereal or muffins.
  • Use baby spinach leaves in place of lettuce in salads and sandwiches.
  • Choose canola or rice bran oils.
  • Add canned soybeans to tomato-based pasta sauces, casseroles and curries.
  • Use flaxseed oil in homemade salad dressings.

Phytochemicals: Phytochemicals are natural protective substances found in plant foods. Generally they provide colours, flavours and natural protection against diseases in plants. Researchers believe they can help protect us from diseases as well like heart disease and some cancers. One way to make sure you get the best health benefits from fruits and vegetables is to choose some from each of the colour groups every day. For example, you can have red tomatoes, purple beetroot, orange carrots, green spinach and white onions all in one day to ensure you get a range of phytochemicals.

Protein: Protein has many vital roles in the body, including the growth and maintenance of all our body's cells. All the enzymes in our body, as well as many hormones, are proteins. In addition, proteins assist in oxygen transport and form part of DNA. Most plant foods are good sources of protein so long as vegetarians are consuming a variety in moderate amounts each day to maintain a healthy weight; it is easy to get enough protein. Here are some tips for adding protein to your diet:

  • Eat foods containing legumes daily such as chickpeas, kidney beans, split peas, lentils, baked beans and soybeans.
  • Enjoy a variety of nuts frequently, either by themselves or sprinkled over salads and stir-fries.
  • Include a variety of grains daily in your diet (particularly wholegrains), which include wheat, oats, millet, rice, barley and quinoa.
  • Dairy products and alternatives such as soy milk also provide protein.
  • Lacto-ovo vegetarians may also obtain protein from eggs in their diet.

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Soy: There has been an explosion of interest in the potential health benefits of the humble soybean. The overwhelming evidence - there are now more than 5,000 medical and scientific research publications - suggests that eating more legumes, and in particular soybeans and soy foods, may protect against a range of degenerative diseases.

Soybeans are an excellent source of protein. Compared to animal proteins, plant proteins contain limited amounts of essential amino acids, the exception being soy which is a complete protein for humans. They are also high in fibre, low in saturated fat, and cholesterol-free. They are rich in vitamins and minerals and are one of the few plant sources of the essential omega 3 fat, alpha linolenic acid. Here are some ways you can include more soy in your diet:

  • Soy drinks - use on cereal, in cooking, to make fruit smoothies or hot drinks.
  • Soy yoghurt - use as an alternative to dairy yoghurt.
  • Soy and linseed bread - a delicious high-fibre, low-GI bread.
  • Soy cereals - some high-fibre cereals have soy added for extra benefits.
  • Soybeans - use cooked or canned beans in casseroles, soups, and to make dips.
  • Soy burgers/sausages/slices - tasty commercially available products which are ready to heat and serve.
  • TVP - rehydrate and use in place (or to reduce the quantity) of minced meat for burgers and bolognaise sauce.
  • Tofu - firm, smoked, herbed or pre-marinated varieties are available. It is excellent in stir-frys, for kebabs or on the BBQ.
  • Tempeh - slice and grill, BBQ, lightly pan-fry or use in stir-fries for extra texture.
  • Miso - a traditional Japanese produce, which you can use to replace stock cubes in soups, sauces and marinades.

Although soy is very healthy, it is not a magic bullet. You should include a variety of other protective plant foods in your diet such as fruits, vegetables, wholegrains and nuts. In addition, for overall health and wellbeing, try to be physically active on most days of the week for at least 30 minutes.

Vegetables: Vegetables are an essential part of any diet. They provide carbohydrate for energy, fibre for digestive health, and a wide variety of vitamins and minerals such as vitamin C, folate and beta-carotene. Like wholegrains and vegetables, they also provide antioxidants and phytochemicals.

Aim for at least four serves of vegetables each day. One serve of vegetables is equal to ½ cup cooked vegetables or salad, one medium potato or kumara or one tomato. Here are some tips for including more vegetables in your diet.

  • Add Asian greens to a quick stir-fry.
  • Try various combinations of vegetables in curries, casseroles and stews, like parsnips, carrots, celery, spinach and cabbage.
  • Eat raw vegetables as an afternoon snack, with or without a dip such as hummus. Try using carrots, celery, snow peas and cucumber.
  • Add vegetables to pizza or pasta dishes.
  • Enjoy vegetable-based soups for lunches.

Vegetarian: As a nation we are increasingly adopting diets that are more strongly based on plant foods - grains, fruits, vegetables, legumes, nuts and seeds - whether people are full vegetarians or simply adding a few more vegetarian meals to their weekly repertoire. Scientific research shows that this trend has fantastic benefits for health - including protection from heart disease, less obesity, lower blood pressure, along with a reduced risk of cancer, diabetes and other lifestyle diseases.

The two common vegetarian diets are lacto-ovo and vegan. Lacto-ovo vegetarians eat dairy products and eggs along with all plant foods such as grains, fruits, vegetables, legumes, nuts and seeds. This is the most common type of vegetarian diet. Vegan is a stricter vegetarian diet consisting only of plant food; all products of animal origin are avoided, including dairy foods, eggs, honey and gelatine. Less common vegetarian eating patterns are ovo-vegetarian (eat eggs and plant foods), lacto-vegetarian (eat dairy and plant foods) and pisco vegetarian (like lacto-ovo vegetarian plus fish).

Vegetarian foods: The choices of vegetarian food are constantly growing and with the advent of canned, chilled and frozen foods there is something for all tastes. Canned legumes are a popular choice. There is a wide range of vegetarian burgers, sausages, slices and tofu meals that can be found in the chilled and frozen section of the supermarket.

Replacing meat meals with vegetarian options is not difficult. Here are a few vegetarian meal ideas:

  • Replace mince with lentils, e.g. in lasagne or shepherd's pie use lentils or mung beans instead.
  • In a stir-fry add marinated tofu instead of chicken pieces.
  • Use vegetarian sausages on the BBQ instead of meat sausages.
  • Make burger patties with chickpeas, lentils or tofu instead of mince.
  • Spread bought or homemade hummus on a wrap or sandwich with a vegetable filling.
  • Sprinkle roasted pine nuts on pasta instead of meat.
  • Add chickpeas to roasted vegetables and serve with rice.
  • Cubed tofu or legumes can easily be added to soups, stews or casseroles instead of meat.
  • Try vegetarian nachos using kidney beans instead of meat.
  • Have a vegetarian bean enchilada instead of a meat filling.

Vitamins: Vitamins are molecules that are needed in small amounts by the body for health and growth and they must be obtained from the diet. The exception to this rule is vitamin D, which is made in the skin when it is exposed to sunlight and vitamin K, which can be synthesised by gut bacteria in small amounts. Vitamins play an essential role in releasing the energy from food we eat and in speeding up the many chemical reactions that occur in the body every second. They also play important roles in the formation of body parts, such as blood, hormones and proteins as well as being antioxidants. There are two major groups of vitamins - water and fat soluble.

  • Water soluble
    • Vitamin C and the B vitamins (including folate)
    • Dissolve in cooking water and body fluids
    • Excess intake is excreted in the urine
    • Most are not stored by the body and regular dietary intake is crucial
  • Fat soluble
    • Vitamins A, D, E and K
    • Soluble in food fats and less easily lost during cooking
    • Stored in the body so a regular intake is less crucial
    • If taken in excessive amounts, they can accumulate in the body and cause undesirable toxic effects

Vitamin B12: Vitamin B12 plays an important role in the production of red blood cells and DNA, our genetic material. Although the daily requirement is small, this vitamin is essential for our brain, spinal and nerve function.

Vitamin B12 is found in animal based products such as dairy products, meat, seafood and eggs. Therefore, it is important that vegetarians include foods in their diet that have been fortified with vitamin B12 such as soy milk and vegetarian meals or use a vitamin B12 supplement. Here are some tips for adding vitamin B12 to your diet:

  • Include milk and other dairy products or fortified soy milk daily in your diet.
  • Include plant foods that have been fortified with vitamin B12 such as soy sausages and Marmite.
  • Women who are pregnant or breastfeeding may need to take a supplement if fortified foods are not regularly consumed.

Vitamin D: Vitamin D is a unique vitamin because it is produced by the action of UV rays on the skin. We receive most of our daily requirement through the sun's rays. Vitamin D has a number of important roles in the body, but the most important is the absorption and use of calcium to maintain strong, healthy bones. More recently, a link has been identified between a lack of vitamin D and many chronic diseases, such as diabetes and cancer. Those at highest risk of vitamin D deficiency are the elderly, people living in southern New Zealand during winter months, people who completely cover their bodies for cultural or religious reasons and those who are immobile due to sickness or injury and have limited or no exposure to the sun. For some of these people supplements may be appropriate. Your doctor can check your vitamin D status and provide you with advice. It is important to consult your doctor before taking supplements as large doses of vitamin D are toxic to the body.

Here are some tips for getting more vitamin D:

  • Limit unprotected exposure to the sun during peak UV periods - September to March (in North New Zealand this extends from August to April) between the hours of 11am to 4pm. You can get adequate vitamin D by exposing your face, hands and arms to a few minutes of sunlight.
  • Vitamin D is found in foods like oily fish, eggs and fortified products like margarine.

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Water: Water is essential for life. Without it we would survive only a few days. Water makes up about two-thirds of our body weight. It is nature's internal cleanser and moisturiser. There is not a cell or organ in the body that does not depend on water to function. Water transports nutrients around the body, eliminates waste products via the kidneys, regulates body temperature through sweating, reduces constipation, lubricates joints and stops our skin wrinkling up like a prune!

Try to get 10 glasses of water a day if you are man and eight glasses day if you are a woman. You will require more if you are exercising, work in air-conditioning or live in a hot climate. Even mild dehydration can lead to problems such as headaches, dizziness, tiredness or difficulty concentrating. Here are some tips for increasing your water intake:

  • Don't rely on feeling thirsty to trigger you to drink - thirst is actually the first sign of dehydration. The bottom line is to drink when you're thirsty and when you're not.
  • Flavour your water - add a slice of lemon or a sprig of mint.
  • Make it convenient - carry a small water bottle with you.
  • Drink a glass of water immediately when you get out of the bed in the morning.

Wholefoods: Wholefoods are foods that are unprocessed, or minimally processed and as such contain high levels of nutrients. Good examples of wholefoods include fruit and vegetables, wholegrains, brown rice, nuts and seeds.

Wholegrain foods: Wholegrain cereal foods contain a powerful combination of vitamins, minerals, fibre, protein, carbohydrate and hundreds of naturally occurring antioxidants and phytonutrients. These work synergistically within the body to promote health and protect against disease.

Wholegrains contain all three parts of the grain - the outer bran layer, germ and endosperm. Once a grain has been processed, as in white flour, both the bran and germ layer are removed and so are many of the nutrients.

Types of wholegrains include whole wheat, oats, barley, rice, millet and buckwheat. These grains are found in wholegrain breads, breakfast cereals, crackers, pastas and noodles. It is important to include wholegrain foods in your diet each day. Here are some tips for including more wholegrains:

  • Choose cereals made of wholegrains, e.g. Sanitarium Weet-BixTM , muesli or porridge made from rolled oats.
  • Replace white rice with brown rice.
  • Use wholemeal flours in baking.
  • Try adding brown rice to homemade burgers or rissoles.
  • Add oats in baking, such as muffins, slices and cakes.

Zinc: Zinc is essential for reproduction, growth, sexual maturation, wound healing, taste, vision and maintenance of a strong immune system. A newly discovered role is to turn genes on and off by binding to specific sites on DNA. The availability of zinc is lower in vegetarian diets than meat based diets. Phytic acid, which is found in wheat bran, wholegrains and legumes, strongly binds to zinc making it less available. Vegetarians who consume large amounts of unrefined grains and legumes may require a higher intake. It seems the body is able to adapt to a lower zinc intake by increasing absorption and decreasing excretion. This may play an important role in vegetarian diets.

Here are some tips for adding more zinc to your diet:

  • Consume a variety of zinc foods throughout the day such as wholegrain breads and cereals, wheat germ, legumes, tofu, tempeh, nuts, seeds and fortified breakfast cereals.
  • Snack on pumpkin seeds, almonds, cashews, sunflower seeds or pecans, or add to salads and muesli.
  • Enjoy a variety of grains, nuts and sprouts such as alfalfa and mung beans in salads or in sandwiches.

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