30-SECOND NUTRITION

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FOODS & HEALTH

FOODS & HEALTH
GLOSSARY

allergy Damaging immune response by the cholesterol An animal sterol often classified
body to a substance, such as a food, to with dietary fats vital for normal functioning
which it has become hypersensitive. of the body. Mainly made by the liver, but
can also be found in some foods. Low
amino acids The building blocks of all density lipoprotein cholesterol (LDL-C) is
proteins, amino acids make up a large often referred to as ‘bad cholesterol’ because
proportion of cells, muscles and tissue, too much of it is unhealthy. High density
carrying out many important bodily lipoprotein cholesterol (HDL-C) is often
functions, such as giving cells their referred to as ‘good cholesterol’ because it
structure. Also play a key role in the is protective. Dietary cholesterol in an egg is
transport and storage of nutrients. not the same as the LDL-C that circulates in
Essential amino acids need to be gained blood and blocks arteries, and it is erroneous
through diet rather than formed by the to believe that dietary cholesterol simply
body itself. becomes LDL-C once it has been consumed.

bioactive compounds Extranutritional coeliac disease Autoimmune disorder from
constituents that typically occur in small eating gluten, which damages the small
quantities in foods. Usually linked with intestine. Symptoms include diarrhoea,
positive effects, and include carotenoids, abdominal pain and bloating.
antioxidants and flavonoids.
epidemiology The study of how often
bioavailability Extent to which nutrients diseases occur in different populations
are digested and absorbed. and why.

insulin Hormone made by the pancreas that
allows your body to use or store glucose from
carbohydrates in food for energy. Maintains
correct blood sugar level. When cells react
abnormally to insulin, this is known as insulin
resistance, which increases the risk of
developing type 2 diabetes and prediabetes.

52 g Foods & Health

gluten Mixture of two proteins, gliadin polychlorinated biphenyls Manmade
and glutenin, responsible for the elastic industrial chemicals that can be released into
texture of dough. the environment through waste and absorbed
through the food chain.
lactase Enzyme produced by many
organisms, located in the small intestine. probiotic bacteria Live bacteria promoted as
Essential to the digestion of milk and dairy having various health benefits, especially for
foods, as it breaks down lactose. the gut and relating to digestion. Added to
yoghurt or taken as supplements.
lactose Type of sugar mainly found in milk
and dairy products. salmonella Bacteria in contaminated food
that causes food poisoning. Symptoms
lipid profile Blood tests that measure include diarrhoea, stomach cramps, vomiting
levels of lipids (fats and fatty substances, and fever.
or cholesterols) in the bloodstream. Used
as part of a cardiac risk assessment. scurvy Severe vitamin C deficiency. Symptoms
include fatigue, weakness, severe joint or leg
mercury Metal found in the environment. pain, bleeding gums, red or blue spots on the
Eating a high quantity of foods skin, easy bruising.
contaminated with mercury can affect the
nervous system and a developing foetus. World Health Organization (WHO) Agency
of the United Nations tasked with building
micronutrients Vitamins and minerals; a better, healthier future for people all over
required in trace amounts for the healthy the world.
functioning of the body.

omega-3 Fatty acids found in fish,
especially fatty fish like salmon, tuna,
sardine and mackerel. Important for visual
and cognitive development and for heart,
cognitive and inflammatory health.

Glossary g 53

FRUIT &
VEGETABLES

the 30-second digest

3-SECOND BITE Fruit and vegetables are a major RELATED TOPICS
A high intake of fruits See also
and vegetables has been food group and are important components of a WATER-SOLUBLE VITAMINS
associated with reduced healthy diet. Diets rich in fruit and vegetables page 28
risk of a number of chronic have been linked to a reduced risk of chronic ORGANIC FOODS
diseases, including disease, whereas low fruit and vegetable page 142
cardiovascular disease consumption has been linked to poor health.
in particular. The World Health Organization (WHO) has 3-SECOND BIOGRAPHY
stated that, in 2013, an estimated 5.2 million JAMES LIND
3-MINUTE SNACK deaths worldwide were attributable to lower 1716–94
Although the evidence than recommended fruit and vegetable Scottish physician who first
linking increased fruit consumption. The evidence is strong for demonstrated that scurvy
and vegetable intake to cardiovascular disease, relatively consistent could be remedied by eating
reduced risk of chronic for specific cancer sites and is weaker for both citrus fruit.
disease is strong, it is diabetes and obesity. Fruit and vegetables
difficult to measure fruit are micronutrient- and fibre-rich, as well as 30-SECOND TEXT
and vegetable intake containing a range of beneficial non-nutrient Jayne Woodside
accurately, and there components, including plant sterols, flavonoids
are some uncertainties and other bioactives, which have a range of Consumption guidelines
regarding the importance potential health benefits, including antioxidant have been widely
of variety, the optimum and anti-inflammatory properties. Consuming translated as five
number of portions and a variety of fruit and vegetables will help to portions of fruit and
whether different types of ensure an adequate intake of many of these vegetables per day.
fruit and vegetables have essential nutrients. Fruit and vegetables are,
different health effects. therefore, recommended across all dietary
The effect of storage, guidelines. WHO suggests consuming more
processing and cooking than 400 grams of fruits and vegetables per day
methods on nutrient to improve overall health and reduce the risk of
content and therefore certain non-communicable diseases.
health benefits is
also uncertain.

54 g Foods & Health



FISH

the 30-second digest

3-SECOND BITE Fish is a very healthy food that RELATED TOPICS
Fish is a good source of See also
micronutrients and of may be classed as white fish, fatty fish or FATS
omega-3 fatty acids. shellfish. Fish provides good quality protein page 22
Yet, in many countries, and can be a source of many micronutrients, DIETARY FATS &
people eat less fish than including selenium, iodine and vitamin D. Fish, HEART DISEASE
recommended. especially fatty fish like salmon, tuna, sardine page 98
and mackerel, is the best source of the omega-3 OMEGA-3 FATTY ACIDS
3-MINUTE SNACK fatty acids that are important for visual and page 122
Commercial fishing is a cognitive development and for heart, cognitive
major global industry. It and inflammatory health. Epidemiological 3-SECOND BIOGRAPHY
can have an adverse impact studies have shown associations between MASAZUMI HARADA
on fish stocks and the higher consumption of fish and reduced risk of 1934–2012
environment, and it is likely heart disease, stroke, some cancers, cognitive Japanese doctor and medical
that fishing in its current decline, depression and several other non- researcher who worked on the
form is unsustainable in communicable diseases. The protective effects effects of Minamata disease, a
some locations. Since fish of fish are often ascribed to omega-3 fatty severe mercury poisoning that
are an important source of acids, but it is likely that the other nutrients occurred in Minamata, Japan,
protein, micronutrients and in fish also play a role. To obtain sufficient during the 1950s and 60s, as
omega-3 fatty acids, the omega-3 fatty acids, it is recommended that a result of a petrochemical
lack of sustainability of people eat one or two servings of fatty fish company discharging heavy
fishing is a challenge each week. In many countries, fish consumption, metal waste into the sea.
to human health and especially of fatty fish, is lower than
well-being. Fish farming is recommended. Despite its clear health benefits, 30-SECOND TEXT
only a partial solution. fish can be a source of toxins such as mercury Philip C Calder
and contaminants such as polychlorinated
56 g Foods & Health biphenyls, which are harmful to health. These Low in fat, shellfish are
compounds can become concentrated within a source of omega-3,
the marine food chain. For this reason, pregnant protein, iron, zinc,
women are advised not to eat certain fish. copper and vitamin B12.



MILK & DAIRY

the 30-second digest

3-SECOND BITE Dairy foods are not essential in RELATED TOPICS
Milk is a highly nutritious See also
food, with high absorbable our diet, but can contribute to over 40% of daily FOOD ALLERGIES &
calcium for bone health, intake of calcium, iodine, phosphorus and some INTOLERANCES
yet humans are the only B-vitamins in Europe and the USA. Dairy also page 100
animals to drink milk provides a higher quality of protein than meat. VITAMIN D & CALCIUM
throughout life. All dairy foods are made from milk that comes page 126
from ruminant animals such as cows, sheep, PROBIOTICS & PREBIOTICS
3-MINUTE SNACK goats and water buffalo and have been page 128
Milk is an excellent medium consumed for over 7,500 years in some
for bacterial growth, so to European populations. There is a misconception 3-SECOND BIOGRAPHY
prolong its shelf life and that milk is a high-fat food, yet whole milk LOUIS PASTEUR
ensure it is safe to drink, contains only 3.6% fat, semi-skimmed 1.7% 1822–95
milk can be heat-treated and skimmed 0%. Dairy foods are the main French microbiologist who
by pasteurization. This contributor to saturated fat intake in many was the first to conduct
process involves heating countries, but a high intake of dairy (excluding pasteurization tests in 1862
milk to 72°C (162°F) for butter and cream) is not generally associated for milk preservation; credited
15–21 seconds, which with heart disease risk. On the contrary, with revolutionizing the safety
maintains its nutritive proteins, calcium, magnesium and probiotic of milk, enabling it to be stored
content, apart from a small bacteria in dairy foods have been linked to some and distributed widely.
loss of vitamin B12. In the beneficial effects on heart health, including
production of cheese and lowering blood pressure. While some individuals 30-SECOND TEXT
yoghurt, added bacteria develop an allergy to milk protein, others have Julie A Lovegrove
ferment lactose, producing lactose intolerance and are unable to digest
lactic acid, which thickens dairy sugar (lactose). Interestingly, adult lactose The commercial
the milk and gives intolerance is a normal condition in mammals. pasteurization of milk
cheese and yoghurt their However, most humans have a genetic mutation was introduced in 1895,
characteristic sour taste. that enables them to consume dairy products in and modern methods
adulthood, due to the persistence of lactase, are controlled by food
58 g Foods & Health required for lactose digestion. safety agencies.



EGGS

the 30-second digest

3-SECOND BITE Egg yolk contains all of the RELATED TOPICS
There is no such thing as a See also
‘superfood’ for improving essential ingredients to build a living organism FATS
human health. But if there and provides a richer source of micronutrients page 22
were, the egg must qualify than any other single food. Egg white contains
as a major contender. protein that is superior to beef steak in DIETARY FATS &
nutritional quality (content of essential amino HEART DISEASE
3-MINUTE SNACK acids) and bioavailability. Eggs also boast the page 98
Eggs have always courted highest ratio of nutrient to energy density than
controversy, with fears any other food. So why have dietary guidelines FREE-RANGE & INTENSIVELY
over the impact of their restricted the intake of such a nutritious food? FARMED FOODS
cholesterol on CHD, allergy An egg yolk provides the main source of dietary page 144
in response to their protein cholesterol (approximately 200 mg/egg), which
and the risk of salmonella has been linked to coronary heart disease (CHD) 3-SECOND BIOGRAPHIES
infection, which is now by its association with ‘low density lipoprotein DR ANCEL KEYS
mostly eradicated by mass cholesterol’ (LDL-C). However, the dietary 1904–2004
vaccination programmes. cholesterol in an egg is not the same as the Keys stated that there was
Nevertheless, the egg LDL cholesterol that circulates in our blood and no evidence from studies in
prevails as a highly popular blocks arteries, and it is erroneous to believe humans to support the idea
and versatile food that that dietary cholesterol simply becomes LDL that the amount of cholesterol
is unmatched in its cholesterol in blood once it has been eaten. in the diet can influence the
capacity to nourish Eating an excessive amount of dietary level of blood cholesterol.
humans throughout cholesterol in eggs can increase blood LDL-
their life course. cholesterol – by reducing the ability of our cells JOSEPH GOLDSTEIN &
to extract LDL-C from the blood – but for most MICHAEL BROWN
60 g Foods & Health healthy people, an egg a day will have no 1940– & 1941–
significant effect in raising LDL-cholesterol, Discovered the LDL receptor
or risk of CHD, especially in comparison to the pathway as the mechanism
effects of eating too much saturated fat and that regulates cholesterol
being overweight. metabolism.

30-SECOND TEXT
Bruce A Griffin

A deepening knowledge
of cholesterol has led
to the relaxation of
restrictions on eggs.



NUTS

the 30-second digest

3-SECOND BITE There has been increasing RELATED TOPICS
Eating more nuts will not See also
cause weight gain, can interest in nuts and how they might improve PROTEIN
improve other risk factors human health. Peanuts and tree nuts are foods page 16
for heart disease and is that most commonly cause an allergic reaction, MEDITERRANEAN DIET
part of an overall healthy but it has been demonstrated that consumption page 68
diet pattern. of a frequent peanut-containing snack by FOOD ALLERGIES &
infants who are at high-risk of developing a INTOLERANCES
3-MINUTE SNACK peanut allergy may prevent the development of page 100
Nuts are thought to reduce allergy. Nuts are a varied food group, including,
the risk of heart disease. for example, tree nuts (almonds, hazelnuts, 3-SECOND BIOGRAPHY
Whether different types of walnuts, pistachios, Brazil nuts and cashews) GIDEON LACK
nuts have different health and legume seeds (peanuts). Nuts are nutrient- Lead investigator on the LEAP
effects is not yet well dense foods that are high in energy, but also study, which was the first
studied, so mixed nuts – with a favourable fatty acid (FA) profile (high in randomized trial to prevent
unsalted and unroasted – monounsaturated FAs and/or polyunsaturated peanut allergy in a large cohort
are recommended. People FAs) and contain a range of bioactive of high-risk infants.
with poor dental health compounds that also have proposed health
may report difficulties benefits, such as vitamins, minerals and other 30-SECOND TEXT
eating nuts, and therefore antioxidants. Increasing nut intake has been Jayne Woodside
the form of nuts consumed demonstrated to reduce blood pressure,
(such as ground or sliced) improve regulation of glucose, improve blood Increased consumption
needs to be considered vessel health, reduce inflammation and improve does not necessarily
in some population groups. lipid profile. Therefore, increasing intake could lead to weight
reduce risk of heart disease, and nuts are a key gain, and nuts can
62 g Foods & Health food group consumed within a Mediterranean increase satiety.
Diet, which has been proven to be heart-healthy.
Nuts have a high energy content, but
concerns about them being fattening are
largely unfounded.



GRAINS & GLUTEN

the 30-second digest

3-SECOND BITE The edible seeds from plants of RELATED TOPICS
Gluten refers to proteins See also
found in wheat, barley, the grass family are called ‘cereal grains’, or FOOD ALLERGIES &
rye and triticale, providing ‘cereals’. The general term for both the fruit INTOLERANCES
baked products with (the seed or kernel) and the plant is ‘grain’. page 100
texture, moisture and Major grain types worldwide are wheat, rice, REFINING
flavour; however, it corn (maize), barley, sorghum, oats, rye and page 136
can cause an immune- millet. Other important plants that are used as
mediated reaction in the grains but are not technically grains include wild 3-SECOND BIOGRAPHY
small intestine. rice, buckwheat, amaranth and quinoa. Wheat WILLEM-KAREL DICKE
flour is the preferred flour for baking due to the 1905–62
3-MINUTE SNACK formation of gluten when the flour is mixed Dutch paediatrician who
Gluten-free diets are with water and stirred or beaten, such as when was the first to develop
popular, and can benefit making a batter or kneading a dough. Gluten, a gluten-free diet for the
those who experience a mixture of two proteins, gliadin and glutenin, treatment of coeliac disease.
adverse reactions and/or is responsible for the elastic texture of dough.
suffer from related Besides wheat, gluten can also be found in 30-SECOND TEXT
conditions such as coeliac barley, rye and triticale. It gives baked goods Zhiping Yu
disease, wheat allergy soft, fluffy and moist qualities. Without it,
or non-coeliac gluten bread would lose its shape, dry out and quickly Corn is from a different
sensitivity. However, become stale. However, individuals with coeliac branch of the grain
there is little clinical disease (an autoimmune disorder that damages family than the gluten
evidence to support the the small intestine), wheat allergy (allergic grains of wheat, barley
claim that a gluten-free reactions caused by gluten or other wheat and rye.
diet is a ‘healthier’ diet protein) or non-coeliac gluten sensitivity eat
directly related to improved naturally gluten-free diets or products made
health, weight loss or with gluten-free flours, such as those from corn,
increased energy. rice, potato and soy, amongst others.

64 g Foods & Health



VEGAN &
VEGETARIANISM

the 30-second digest

3-SECOND BITE Between 1 and 10% of the RELATED TOPICS
Following a well-balanced See also
and varied vegetarian population in developed countries follow a FRUIT & VEGETABLES
or vegan diet may be vegetarian diet. Many individuals and special page 54
associated with improved interest groups claim that vegetarian diets can BABIES, INFANTS & CHILDREN
health outcomes, prolong life and promote health and vitality. page 76
especially for heart These claims are largely unsubstantiated in RED & PROCESSED MEATS
disease and obesity. terms of reliable scientific evidence. However, page 110
populations following vegetarian diets do seem
3-MINUTE SNACK to have reduced risk of heart disease and 3-SECOND BIOGRAPHY
Whilst vegetarian and obesity. It is widely recognized, however, that PYTHAGORAS
vegan diets are potentially over-reliance on one single food or food group c. 570 BCE
beneficial to health, if they will not provide the range of nutrients required Greek philosopher and
are well-balanced and for optimum health and well-being. If a mathematician who promoted
varied, such diet patterns particular food or food group is not consumed benevolence among all species
are highly heterogeneous routinely, alternative nutrient sources must and followed what could be
in nature, which makes be included; for example, instead of meat, described as a vegetarian diet.
thorough assessment of plant-based protein sources such as legumes.
their effects on health Very restrictive or unbalanced vegetarian diets 30-SECOND TEXT
difficult. Furthermore, can result in nutrient deficiencies, particularly Jayne Woodside
vegetarian lifestyles often iron, calcium, zinc and vitamins B12 and D.
encompass other health This is especially the case for groups at risk Any restrictive
behaviours which can of nutrient deficiency, including infants, diet requires some
improve health, for children, menstruating and lactating women rebalancing of food
example, being physically and athletes. Vegetarian and vegan diets can, types and nutrients,
active, not smoking however, be balanced and healthy for all stages for optimum health.
and limiting alcohol of life, provided appropriate preparation and
consumption; therefore, planning are followed. Vegans may require
the effect of the dietary supplementation if adequate intake of nutrients
pattern per se is difficult cannot be achieved.
to determine.

66 g Foods & Health



MEDITERRANEAN
DIET

the 30-second digest

3-SECOND BITE The Mediterranean Diet is a diet RELATED TOPICS
Changing to a See also
Mediterranean Diet pattern rich in fruit, vegetables, legumes, nuts, FRUIT & VEGETABLES
pattern is likely to reduce fish and olive oil, and low in red meat and page 54
risk of heart disease and processed foods. There has always been
may benefit a range of regional variation and, more recently, changes FISH
chronic diseases. over time in the exact foods and how frequently page 56
they are consumed, but the traditional pattern
3-MINUTE SNACK is based on the typical diet of many regions in DIETARY FATS &
The Mediterranean Diet Greece and southern Italy in the early 1960s. HEART DISEASE
has been proposed as an The Mediterranean Diet has been rated as the page 98
alternative and palatable dietary pattern most likely, based on current
lifestyle change that is knowledge, to offer protection against 3-SECOND BIOGRAPHIES
beneficial to health. What cardiovascular disease. This is supported by ANCEL KEYS
is not yet clear is whether robust and consistent evidence from different 1904–2004
non-Mediterranean types of population studies, including trials American physiologist
populations can adopt where people have changed their diet and rates who explored whether
and maintain dietary of heart disease have been reduced. How the differences in diet could
behaviours consistent with diet protects the heart is not fully understood, explain differences in rates
a traditional Mediterranean but those who follow it more closely seem to of heart disease.
diet – because of the have a healthier lipid profile, lower blood
required changes in foods pressure, lower insulin resistance and less MICHEL DELORGERIL
consumed, eating patterns inflammation. Emerging evidence also suggests 1950–
and food culture – and that following a Mediterranean Diet may have French cardiologist who was
there are concerns that additional benefits for overall longevity and the first to demonstrate that
Mediterranean populations other chronic diseases, such as diabetes, cancer heart disease patients who
are changing their diet and Alzheimer’s disease. The health benefits adhered to a Mediterranean
habits towards a offered appear to be attributable to interactions Diet reduced their chances
Western-style diet. between different food components rather than of a further heart attack.
the effects of single nutrients.
68 g Foods & Health 30-SECOND TEXT
Jayne Woodside

There are concerns
that the modern-day
Mediterranean diet
is losing its unique
components.



26 January 1904 1936 1950
Born in Colorado Springs, Awarded second PhD Appointed Chair of
USA in Physiology, King’s the World Health
College, Cambridge Organization’s first Joint
1930 Commission on Food &
First PhD in 1937 Agriculture, Rome
Oceanography and Founds the Laboratory
Biology, UC Berkeley of Physiological Hygiene 1954
at the University of Establishes
1935 Minnesota cardiovascular
Appointed Director of epidemiology as
the International High 1941 a new discipline
Altitude Expedition Develops pocket-sized
to Chile ‘K-rations’ for the US 1961
military in WWII Nicknamed ‘Mr
Cholesterol’ on the front
1944 page of Time magazine
Initiates the Minnesota
Starvation Experiment 1970
First publication of Seven
1947 Countries Study results
Initiates the Minnesota
Business and Professional 1980
Men’s Study Publishes third book with
co-author wife – Eat
Well, Live Well

20 November 2004
Dies in Minnesota, USA,
at the age of 100

70 g Foods & Health

ANCEL KEYS

Ancel Keys was a physiologist Westernized diet, and suggested that all of
these observations could be explained by a high
and pioneer in cardiovascular epidemiology, intake of saturated fat raising the level of blood
who established that a high intake of saturated cholesterol. This theory was supported by his
fat increases the risk of coronary heart disease landmark Seven Countries Study, in which a
(CHD) by raising the level of blood cholesterol. high incidence of death from CHD in men in
This discovery became known as the ‘diet-heart Finland and the USA was contrasted with the
hypothesis’ and has been the cornerstone of low incidence of CHD in Italy, Greece and Japan.
dietary guidelines to prevent CHD since the The results from this study were used to
early 1980s. formulate the ‘Keys equations’ for predicting
the opposing effects of dietary saturated and
Keys was a gifted and inquisitive child, but a polyunsaturated fats on blood cholesterol,
wayward teenager who had a series of menial which are still used in clinical practice today.
labouring jobs. He returned to higher education
in his late twenties, when he gained two Ancel Keys was an advocate for the benefits
doctorates and a reputation for applying of the Mediterranean diet in preventing CHD,
mathematics to quantify biological phenomena. long before the impact of this diet was formally
Keys’ first experience of fame was when he tested and shown to prevent death from CHD in
founded the pocket-sized military ‘K-ration’ (an a randomly controlled trial called ‘PREDIMED’
emergency, mobile source of food that could in 2006. While Keys’ contribution to nutritional
provide soldiers with enough energy in the field science has had an incalculable impact in
for two weeks), before turning his attention at preventing death from premature CHD, there
the end of the war to the effects of starvation have been allegations that he manipulated his
and how to rehabilitate malnourished post-war results to concoct his theory about saturated
survivors. This led to his curiosity over the fat and CHD. Keys died before he could defend
variation in incidence of CHD in different himself against these allegations, but,
countries, especially the low prevalence of CHD fortunately, his reputation and monumental
in underfed European populations, contrasted contribution to nutrition science have been
with a high prevalence of CHD in affluent redeemed by those who worked closely with
American businessmen. Keys was also him, in a White Paper commissioned by The
fascinated by the increased rate of CHD in True Health Initiative in 2017.
Japanese immigrants to the US who adopted a

Bruce A Griffin

Ancel Keys g 71



g

A LIFETIME OF NUTRITION

A LIFETIME OF NUTRITION
GLOSSARY

adolescence Mental and cultural transition folate Also known as vitamin B9. Folate in
from childhood to adulthood; overlaps the form of folic acid is advised for pregnant
with puberty. women (to prevent neural tube defects in
the developing foetus) and to prevent a
anaemia Develops when the blood does type of anaemia. Essential for DNA synthesis
not contain enough healthy red blood cells and metabolizing amino acids, it is an
or haemoglobin, important for carrying essential vitamin.
oxygen around the body. There are many
types and causes, including iron deficiency. lactation Secretion of milk from the
Symptoms include lethargy, shortness of mammary glands; when a mother feeds her
breath, pale complexion and dry nails. baby. Suckling by the baby to the mother’s
breast stimulates the supply of milk, which
bariatric surgery Weight-loss surgery, provides essential nutrients and an array of
which might be recommended for very bioactive substances absorbed by the infant
obese people (BMI of over 35). Could for brain, immune and gut development.
include placement of a gastric band around
the stomach, a gastric bypass to join the malnutrition When a person doesn’t eat
top part of the stomach to the small enough, through illness, or when there is
intestine, or a sleeve gastrectomy, in insufficient amounts or quality of food,
which some of the stomach is removed. resulting in insufficient essential nutrients.
The consequence is reduced growth or weight
bifidobacteria Major type of bacteria loss. Symptoms can include a lack of interest
that make up the gut microbiome. Some in eating and drinking, chronic fatigue, feeling
bifidobacteria are used as probiotics. Found weak and a diminished immune system.
in foods such as live-culture yoghurt.
menopause When women stop menstruating
dementia Syndrome associated with and being able to conceive. Occurs between
an ongoing decline of brain functioning. 45 and 55 years of age, as a woman’s
Can affect memory, thinking speed, oestrogen and progesterone levels decline,
language, understanding, judgement, and typically lasts for four years. Symptoms
mood and movement. include hot flushes, vaginal dryness, trouble
sleeping and mood changes.

74 g A Lifetime of Nutrition

micronutrients Vitamins and minerals; Bacteria release toxins, and viruses damage
required in trace amounts for the healthy cells. White blood cells can ingest and destroy
functioning of the body. pathogens, which can be consumed through
contaminated food or drinks, resulting in
obesity Significantly overweight, with flu-like symptoms and nausea, vomiting,
excess body fat; commonly measured using diarrhoea or fever.
BMI (body mass index). Generally caused
when more calories – particularly those in progesterone Female sex hormones produced
fatty and sugary foods – are consumed by the ovaries and adrenal glands. Plays an
than burned (through physical activity). important role in sustaining pregnancy and
The excess energy is stored by the body regulating the menstrual cycle. High levels are
as fat. Can lead to diabetes, heart disease, thought to be responsible for symptoms of
cancer, stroke and depression. PMS (Pre-Menstrual Syndrome).

oestrogen Primary female sex hormone. puberty Physical changes that mature a
Secreted by the ovaries, it plays a key child’s body into an adult’s body capable of
role in puberty, the menstrual cycle and sexual reproduction. The brain sends hormonal
sex drive, and even in cognition, mental signals to the gonads – ovaries in girls, testes
health and binge eating. Declines in boys. The average age for girls to start this
after menopause. process is 11; for boys it’s 12, and it typically
takes four years. See also Adolescence.
osteoporosis Bone-weakening condition
that develops over several years until a sarcopenia Disease associated with the
fall or impact can cause a bone fracture. ageing process. Loss of muscle mass and
Postmenopausal women are at risk. A strength affects balance, gait and ability to
healthy diet (including foods rich in calcium perform daily tasks.
and vitamin D), regular exercise and
reducing alcohol consumption can help type 2 diabetes Llifelong condition that
prevent the condition. causes the level of sugar (glucose) in the
blood to become too high, as a result of the
pathogens Micro-organisms, such as insufficient production of insulin or the insulin
bacteria and viruses, that cause disease. being ineffective.

Glossary g 75

BABIES, INFANTS
& CHILDREN

the 30-second digest

3-SECOND BITE The first 24 months of life are a RELATED TOPICS
Children are not little See also
adults – give them plenty time of rapid growth and development. After PROTEIN
of fruit, vegetables, high this, growth slows, but mental and social page 16
quality proteins and development continues apace. This is why
wholegrain carbs. Go easy infants and children need good quality protein FAT-SOLUBLE VITAMINS
on the sugar and salt to and sufficient vitamins and minerals to meet page 26
keep them healthy. their needs. Proteins support growth and
development, especially muscle and bones. MILK & DAIRY
3-MINUTE SNACK Fibre is needed for digestive function and to page 58
It’s vital to get children’s prevent constipation, and can be found in fruit,
diets right. Firstly, early vegetables and wholegrains. Calcium and 3-SECOND BIOGRAPHIES
eating habits track into vitamin D are vital for optimal bone health, as JANE WARDLE
adulthood, so a healthy bone density increases until its peak in young 1950–2015
start will have a positive adulthood. Iron is vital for red blood cells, which British health psychologist who
lifelong influence on carry oxygen around the body. Studies show published influential work on
food choice. Secondly, that young children and teenage girls have a children’s eating behaviour and
as diseases such as heart higher risk of low iron status, which can impact how it relates to risk of obesity.
disease and type 2 diabetes on immune function and cognitive development.
have their origins in Due to high nutritional needs and the fact that MARIA MAKRIDES
adolescence, a balanced fussy eating is common, several countries Australian researcher who
diet can help prevent recommend supplementation with vitamins A, showed the importance of
future illness. C and D from infanthood until school-age. A fish omega-3 fatty acids to the
oil supplement is useful if your child won’t eat infant brain.
76 g A Lifetime of Nutrition oily fish. As children’s diets can influence future
food preferences, and teeth are susceptible LEANN BIRCH
to decay, sugary foods and drinks should be American professor who
limited. Salt should not be added to babies’ and demonstrated that young
toddlers’ meals as their underdeveloped kidneys children are uniquely able to
cannot process the extra sodium. match their calorie intakes
to requirements.

30-SECOND TEXT
Carrie Ruxton

Fresh fruit and
vegetables can be
introduced when a baby
starts weaning.



ADOLESCENTS

the 30-second digest

3-SECOND BITE Adolescence is the period of RELATED TOPICS
Adolescence is a period See also
of significant growth and growth and development that occurs during MINERALS
change in which good the ages of 10 to 19. This period is characterized page 24
nutrition can play a key by physical changes, known as puberty, as well OVERWEIGHT & OBESITY
role in overall health. as social and emotional changes. The most page 86
common and visible changes of puberty are VITAMIN D & CALCIUM
3-MINUTE SNACK related to sexual maturation, which begins page 126
Appropriate parental between ages 9 and 13 in girls and 11-and-a-half
involvement in healthy and 12 years in boys. Both genders will also 3-SECOND BIOGRAPHY
eating is vital during experience significant growth in height and G STANLEY HALL
adolescence. It’s important bone mass during this time period. Due to all 1846–1924
to provide opportunities these changes in a child’s physical appearance, American psychologist
where teens can make their a greater self-awareness is often developed, and educator who was the
own eating choices, but and the child may be self-conscious for the originator of the study of
also foster a positive, first time. Relationships are also shifting as adolescence with his seminal
supportive environment greater significance is placed on a child’s work Adolescence, published
around healthy foods social relationships and less on their family in 1904.
such as fresh produce, relationships. An adolescent might also want
high-fibre foods and to exert more independence in making their own 30-SECOND TEXT
proteins. Teens should food choices. This presents a potential risk for Jenna Braddock
be encouraged to drink choosing too many sugary and fat-dense foods
water rather than while not eating enough fresh produce and Adolescence is an
sweetened beverages, high-fibre foods. The prevalence of adolescents important life stage for
as well as to take regular being overweight or obese has significantly kids to begin healthy
physical activity. increased in recent years and these factors habits that will serve
are one of the underlying reasons. Other them well the rest of
78 g A Lifetime of Nutrition nutrition-related concerns include adequate their life.
iron, vitamin D and calcium.



PREGNANCY
& LACTATION

the 30-second digest

3-SECOND BITE During pregnancy, maternal RELATED TOPICS
Eating for two? Optimal See also
nutrition during pregnancy physiology undergoes dramatic changes to FAT-SOLUBLE VITAMINS
needs to support the support the developing foetus. Changes include page 26
maternal physiological increases in blood volume and the size and WATER-SOLUBLE VITAMINS
changes required to ensure function of major organs (heart, kidneys, page 28
successful pregnancy, pituitary, thyroid, mammaries and uterus). BABIES, INFANTS & CHILDREN
foetal development Maternal nutrient intake needs to support page 76
and lactation. these changes as well as the developing child.
Surprisingly, the additional energy requirements 3-SECOND BIOGRAPHY
3-MINUTE SNACK (above those for a non-pregnant woman) are DAVID BARKER
Nutritional support of not substantial, estimated at about a further 1938–2013
pregnancy is not just a 10% during the last three months of pregnancy. British Professor who first
nine-month concern. Excessive calories before and during pregnancy proposed the theory of
It benefits the mother are associated with adverse outcomes for both ‘Developmental Origins of
and ensures a healthier mother and baby and are a major concern for Health and Disease’ or ‘foetal
neonate, but has many populations. An appropriate supply of programming’, suggesting that
implications far beyond micronutrients is important for successful the early life environment of
this. David Barker first pregnancy and lactation. During pregnancy, the foetus influenced lifelong
published the idea the tissue development of mother and baby patterns of health and disease.
that influences on early requires a range of micronutrients, including
life development had those involved in cell, red blood cell and DNA 30-SECOND TEXT
lifelong consequences for synthesis, such as folate and iron. The multiple Philip C Calder &
offspring. He showed that roles of micronutrients in the developing Elizabeth A Miles
having a low birth weight foetus are complex, and an adequate supply
led to greater risk of dying during – and for some nutrients (such as folate) Optimal nutrient status
from coronary heart before – pregnancy is important. Micronutrient is key to maintaining
disease before the age requirements are partly dependent on the maternal health and
of 65 years. population and setting, which determine providing short- and
the maternal status. long-term health to
80 g A Lifetime of Nutrition the child.



POSTMENOPAUSAL
WOMEN

the 30-second digest

3-SECOND BITE A postmenopausal woman has RELATED TOPICS
Postmenopausal women See also
suffer from a decrease ended her reproductive years, which is usually FRUIT & VEGETABLES
in oestrogen production, in her late 40s or early 50s. This ageing process page 54
affecting mineral occurs as the ovaries no longer produce DIETARY FATS &
absorption and ultimately sufficient levels of oestrogen and progesterone, HEART DISEASE
increasing risk of heart causing the ovaries to stop releasing eggs. page 98
disease and osteoporosis. During menopause, oestrogen levels decline, VITAMIN D & CALCIUM
metabolism decreases and weight gain due to page 126
3-MINUTE SNACK poor dietary and lifestyle choices are at their
Women can boost their peak. Common menopausal symptoms, such 3-SECOND BIOGRAPHIES
diet with increased as hot flushes, night sweats and increased ADOLF BUTENANDT &
consumption of healthy irritability, may fade during the postmenopausal EDWARD ADELBERT DOISY
foods, such as fruits, period. During post-menopause, when 1903–95 & 1893–1986
vegetables, legumes, oestrogen levels are significantly lower, women German and American
whole grains and nuts, have an increased risk of heart disease and biochemists (respectively) who
to decrease risk of heart osteoporosis. Heart disease is one of the both independently discovered
disease and osteoporosis. leading causes of death in postmenopausal oestrogen; however, only
Adding daily physical women due to increased body fat accumulation, Butenandt was awarded a
activity can also help to the ageing process and changes in glucose Nobel Prize in Chemistry.
increase heart and bone metabolism. Consuming a heart-healthy diet
strength. Including both which is rich in fruits, vegetables, legumes, 30-SECOND TEXT
aerobic exercises (walking, whole grains and nuts may result in positive Kristen Hicks-Roof
running, cycling) and benefits. Osteoporosis may also occur as a
strength training result of reduced calcium, vitamin D and protein Balanced nutrition
exercises (lifting weights, intake, along with low levels of physical activity. and daily exercise are
body weight exercises) can To strengthen bones, it is important to consume vital components of
contribute to an overall calcium and vitamin D. Rich sources of vitamin D a comprehensive
healthy lifestyle. include fatty fish and egg yolks; rich sources of health programme.
calcium include dairy and kale.
82 g A Lifetime of Nutrition



THE ELDERLY

the 30-second digest

3-SECOND BITE Ageing brings changes that RELATED TOPICS
Healthier ageing can See also
be achieved by choosing impact on dietary needs as well as health. PROTEIN
nutrient-rich, high-fibre Muscle mass is harder to build and maintain, page 16
foods and eating leading to the wasting condition sarcopenia.
protein-containing foods Nutrient absorption is reduced, especially FIBRE
two to three times a day. for vitamin B12, folic acid, calcium, zinc and page 20
magnesium. Skin synthesis of vitamin D in
3-MINUTE SNACK response to sunlight also tails off. Another OMGEA-3 FATTY ACIDS
An ageing population, important change is to gut bacteria: in young page 122
coupled with unhealthy people, these are diverse and skewed towards
Western diets and ‘friendly’ species such as bifidobacteria; in 3-SECOND BIOGRAPHIES
lifestyles, means that the the elderly, both diversity and friendly species WILLIAM BOSWORTH CASTLE
average person will spend reduce, creating ideal conditions for pathogens. 1897–1990
around a fifth of their To keep healthy, elderly people should aim for American physician who
lifetime in poor health. a high-protein, high-fibre diet that includes discovered the gastric intrinsic
A better quality of life in nutrient-rich lean meat, poultry, eggs, oily fish factor, the absence of which
old age requires a shift and nuts, as well as fruit and vegetables, which causes pernicious anaemia,
from low-fibre, high are high in antioxidants such as vitamin A and C. particularly in the elderly.
saturated-fat diets packed Portions can be small and frequent to overcome
with processed foods reduced appetite. Soft foods are useful where MARTHA CLARE MORRIS
towards nutrient-rich, dental problems exist. Supplements of calcium 1955–
high-fibre diets, making and vitamin D have been shown to help maintain American epidemiologist who
every calorie count. bone density and prevent falls, probably developed important research
through improved muscle function, while linking oily fish consumption
84 g A Lifetime of Nutrition omega-3 fatty acids (from oily fish or fish oil to reduced dementia risk.
supplements) have been linked to a reduced
risk of dementia-type conditions. Additional 30-SECOND TEXT
B vitamins may help to slow cognitive decline. Carrie Ruxton

Studies show that diet
can help to slow the
impact of ageing,
leading to a better
quality of life.



OVERWEIGHT
& OBESITY

the 30-second digest

3-SECOND BITE The World Health Organization RELATED TOPICS
Despite overweightedness See also
affecting most adults and reports a ‘double burden’ across the world FATS
around a third of children, where 1.9 billion adults are overweight or obese page 22
leading to increased risk versus the 600 million who are starving.
of ill health, prevention Overweightedness in children is rising 30% METABOLISM
and treatment strategies faster in developing countries, in line with page 38
have remained largely increasing affluence and adoption of Western
ineffective. dietary patterns. Overweight is defined clinically REFINING
as a body mass index over 25; obesity is a body page 136
3-MINUTE SNACK mass index over 30. In children, age-related
Obesity has now weight for height is used. The physiological 3-SECOND BIOGRAPHIES
become the norm in many causes of obesity are simple: an excess of ADOLPHE QUETELET
populations where 24/7 dietary energy (calories) in relation to energy 1796–1874
access to affordable, expended. However, the societal and Belgian mathematician who
palatable foods is seen behavioural drivers are more complex and devised a way of expressing
as a right, thanks to include cheap, abundant energy-dense foods, weight for height in adults:
persuasive advertising. marketing and low physical activity levels as weight (kg) divided by height
This presents an issue a consequence of changes to work, travel, (m²) – the Body Mass Index.
for health legislators, as entertainment and domestic life. This means
policies to restrict eating that obesity is difficult to prevent and treat. JOHN GARROW
habits and promote Obesity impacts adversely on disease risk 1929–2006
physical activity are often (especially type 2 diabetes, cancer and Scottish-born nutritionist
viewed as bossy and cardiovascular disease) and may reduce well- who was one of the first to
intrusive. Yet there does being, increasing risk of depression and lower see the approaching epidemic
remain a hankering after self-esteem. Efforts to reduce obesity have of obesity and tried to find
the unattainable thinness included population policies, such as limiting the solutions through meticulous
of celebrities and the promotion of certain foods or applying sugar human research.
pursuance of faddy diets taxes, as well as individual actions, such as
that don’t work in the professional advice, drugs or bariatric surgery. 30-SECOND TEXT
long term. Carrie Ruxton

86 g A Lifetime of Nutrition While the prevalence
has begun to slow, no
country has managed
to reverse obesity.



MALNUTRITION

the 30-second digest

3-SECOND BITE Malnutrition occurs when a RELATED TOPICS
Malnutrition usually See also
implies inadequate person doesn’t eat enough, through illness, or DIETARY ASSESSMENT
amounts and poor quality when there is insufficient amounts or quality of page 48
food, resulting in weight food resulting in insufficient essential nutrients.
loss or poor childhood The consequence is weight loss or reduced BABIES, INFANTS & CHILDREN
growth, but it can include growth of children. Symptoms include a lack of page 76
the wrong sort of food, interest in eating and drinking, chronic fatigue
resulting in obesity. and a diminished immune system that increases OVERWEIGHT & OBESITY
the likelihood of illness and slows recovery. page 86
3-MINUTE SNACK Stunted childhood growth is the most common
Malnutrition in adults is outcome, resulting from multiple nutritional 3-SECOND BIOGRAPHIES
identified by weight loss, deficiencies, especially protein, zinc, iodine JOHN WATERLOW
starting with a body mass and milk, which each influence height growth, 1916–2010
index of under 18.5 kg/m², and an insanitary environment, with a lack of British scientist who identified
which is associated with clean water and soap. Kwashiorkor – severe fatty liver disease in the
increased risk of morbidity malnutrition with oedema and often with fatty Caribbean and Africa, and
and mortality. This could liver and skin changes – most likely reflects became a respected authority
result from illness, so it tissue and organ damage caused by infections, on childhood malnutrition.
is common in hospital or dietary toxins and a lack of protective
patients. For children, micronutrients, minerals and essential fatty ANN ASHWORTH
growth failure or weight acids. It is often fatal without careful 1939–
loss is assessed as a low management, which involves antibiotics British nutritionist largely
weight for age, either and cautious feeding with a low-protein feed, responsible for the
through a low weight electrolytes and multivitamins. Public health management regime for
for height (wasting) or programmes focus on clean water and severely malnourished children
a low height for age micronutrient supplementation. Obesity is a and WHO’s ‘10 steps’ approach
(stunting). The latter type of malnutrition in which overconsumption for inpatient treatment.
condition is the most of energy-rich sugary or fatty foods accompany
prevalent, with about an inactive lifestyle. 30-SECOND TEXT
25% of pre-school D Joe Millward
children stunted globally.
The Malnutrition Task
88 g A Lifetime of Nutrition Force works to prevent
and treat malnutrition
in the developing world.



23 September 1880 1914–18 1940
Born in Kilmaurs, Serves as a medical Appointed an architect
Scotland, UK officer at the battles of national wartime food
of Somme, Ypres and policy development by
1902–12 Passchendaele, where he Winston Churchill
Gains degrees in Arts also improves the troops’
(1902), Biological Science diet with local vegetables 1941
(1910) and Medicine (1912) Elected first President of
from Glasgow University 1919 UK Nutrition Society
Returns to the Institute,
1914 which is renamed the 1945
Appointed first Director Rowett Research Institute Appointed as the first
of Nutrition Research in 1922 Director General of the
Institute in Aberdeen United Nations’ Food and
1932 Agriculture Organization
Elected Fellow of the
Royal Society for his 1948
research on animal and Made Baron of Brechin
human nutrition and
agriculture

1949
Awarded the Nobel
Peace Prize

1968
Made Companion
of Honour

25 June 1971
Dies in Edzell, Scotland

90 g A Lifetime of Nutrition

JOHN BOYD ORR

Nobel Laureate Baron John Boyd for a World Food Plan based on human needs
and its publication of the first set of Human
Orr, described by some as the ‘Scotsman of the Nutritional Requirements.
twentieth century’, was a prodigiously gifted
scientist, administrator, champion of the poor During World War II, Orr advocated a wartime
and spellbinding broadcaster. diet based on government subsidies for
essential foods, which eventually became
From a religious upbringing in Scotland, Orr government rationing policy for certain foods,
won a rare bursary to Kilmarnock Academy, including bacon, butter and sugar, but not
and went on to teach, learn book-keeping others such as bread, potatoes, vegetables,
and accountancy, and study and practise fruit and fish; the use of 85% rather than 70%
medicine, before accepting a pivotal two-year extraction flour in bread making; and the
research scholarship, which included work on eventual provision of free cod liver oil, milk
malnutrition and the energy expenditure of and orange juice to all pre-school children.
military recruits in training. During World War 1,
Orr developed his interest in military nutritional These wartime policies resulted in a US prize
and medical welfare, serving with the Infantry to the British Ministries of Food and Health,
and Navy. On return from the War, Orr which named Boyd Orr amongst those involved.
consolidated his work on the founding of the When the United Nations’ Food and Agriculture
Rowett Research Institute. Organization (FAO) was formed in 1945, Orr
was invited to be its first Director General,
Orr’s research was almost certainly even though he had just been elected as an
responsible for the improved iodine status of MP and rector of Glasgow University. He
the UK population through his recognition of its took the post for two years and, although
need in dairy cattle feed, which resulted in its unsuccessful in organizing the means for
presence in milk, which was eventually provided FAO to eliminate hunger and malnutrition,
free or subsidized to school-children after the he did set in place a strong international
Milk Marketing Board was established in 1933. organization. He retired from FAO in 1948, to
Because of his writing and broadcasting on the assume the role of Chancellor of the University
need for a national food policy, given that a of Glasgow, to write and to travel the world
third of the population were too poor to buy lecturing about food, agriculture, world unity
sufficient food, he became involved with the and peace.
considerations of the League of Nations

D Joe Millward

John Boyd Orr g 91

CHANGING
EATING HABITS

the 30-second digest

3-SECOND BITE As far as healthy food choices RELATED TOPICS
Developing new healthy See also
eating habits begins with are concerned, we largely know the drill: eat PERSONALIZED VERSUS
an effortful new eating more fish, fruit and vegetables, and less highly PUBLIC HEALTH ADVICE
behaviour and gradually refined and processed foods. However, eating page 46
becomes effortless and habits are considered to play a key part in our DIETARY ASSESSMENT
automatic over time. food choices. The term ‘habit’ can be defined as page 48
an automatic behaviour, learned and repeated
3-MINUTE SNACK over and over again. If you instinctively grab a 3-SECOND BIOGRAPHIES
Questions remain about banana to eat first thing each morning in the WILLIAM JAMES
the time it takes for people kitchen, you have a habit. So, how can we form 1842–1910
to take up and form new new healthy eating habits? Research tells us American philosopher and
eating habits. Research that it’s a three-step process. Firstly, there is psychologist who is credited
shows that between 18 and deliberate repetition of the new behaviour. with influencing current ideas
254 days is the most likely Then there is a cue to trigger practising the new of habit in neuroscience.
time for people to form a behaviour. A cue can include recurring places, ANTHONY DICKINSON
new habit. This variation times or people. Lastly, there is rewarding of 1939–
depends on the person, the the new eating behaviour. An example of this British neuroscientist who has
behaviour and the given three-step process might be: 1. A commitment increased our understanding
situation. How long it to begin eating porridge every morning of the difference between
takes to form eating habits, (repetition); 2. Leaving your bowl and spoon out habitual and goal-directed
therefore, appears to be an in the kitchen the night before (cue); 3. Noting behaviour.
individual matter. down the energy and alertness that comes
from eating porridge in the morning (reward). 30-SECOND TEXT
92 g A Lifetime of Nutrition Applying this three-step process increases the Brian Power
likelihood that the new behaviour will become a
healthy eating habit. The new eating behaviour Changing eating habits
also needs to be planned, relevant to an takes time; persistence
individual’s personal circumstances and easy to is key, as is focusing on
perform, so that it can be practised repeatedly. the bigger picture of
overall health.





g

FOODS & DISEASE RISK

FOODS & DISEASE RISK
GLOSSARY

acetaldehyde Toxic waste product of alcohol coronary heart disease (CHD) When the
that is a contributing cause of a hangover heart’s blood supply is blocked or interrupted
following alcohol consumption. by a build-up of fatty substances in the
coronary arteries. Symptoms include angina
anaphylaxis (anaphylactic shock) Severe and and heart attack.
potentially life-threatening allergic reaction
(see food allergies). coronary thrombosis Formation of a blood
clot inside a blood vessel of the heart, which
blood cholesterol Amount of cholesterol restricts blood flow. One of the causes of a
transported in the blood by different heart attack.
lipoproteins. Low density lipoprotein
cholesterol (LDL-C) is known as ‘bad ethanol The bulk of ethanol in the body is
cholesterol’ because it can contribute to broken down in the liver by an enzyme called
the blockage of arteries. ‘alcohol dehydrogenase’.

cardiovascular epidemiology The study of food allergies Involve an immune response
how often diseases of the cardiovascular to food and can be severe (anaphylaxis) and
system occur in populations and why. sometimes fatal. Common foods causing
allergy include cows’ milk, hens’ eggs, fish,
coeliac disease Specialized food allergy shellfish, nuts, peanuts, wheat and soy.
involving an immune response to gluten Symptoms can include vomiting, diarrhoea,
(found in wheat, barley, rye). The body’s rashes, breathing problems, faintness and
response damages the small intestine, causing loss of consciousness.
gastrointestinal symptoms and malabsorption
of nutrients. food intolerances Disorders of digestion;
an inability to break down or take up the food
congeners Substances other than ethanol in the normal way. Occur as a response to
produced during fermentation. Responsible common foods and are not life-threatening.
for some of the taste, aroma and colour of
alcoholic drinks. Associated with contributing fructose Fruit sugar; a simple sugar naturally
to hangovers; the greatest amounts of these occurring in fruit, honey, sucrose and
toxins are found in red wine and dark liquors. high-fructose corn syrup. Very sweet.

96 g Foods & Disease Risk

glucose A simple one-unit sugar, which is an polyphenols Abundant micronutrients found
important source of energy used by the body. in fruits, vegetables and nuts; evidence for
‘Blood sugar’ refers to the amount of glucose their role in the prevention of degenerative
in the blood. diseases such as cancer and cardiovascular
diseases is emerging.
hypertensive Having high blood pressure;
rarely has noticeable symptoms. If untreated, polyunsaturated fat Dietary fats in which the
it increases risk of serious problems such as constituent hydrocarbon chain consists of
heart attacks and strokes. two or more carbon-carbon double bonds.
Referred to as ‘good fats’ because they can
lactose Sugar found in milk. Broken down help lower LDL-cholesterol. Found in nuts,
into two parts by an enzyme called ‘lactase’. seeds and oily fish.

maltose Made out of two glucose molecules saturated fat Dietary fats in which the
bound together, it’s created in seeds and constituent hydrocarbon chain consists of
other parts of plants. Cereals, certain fruits single carbon–carbon bonds. Referred to as
and sweet potatoes contain high amounts. ‘bad fats’ as high intakes are linked to raised
LDL-cholesterol and risk of heart disease.
monounsaturated fat Dietary fats in which
the constituent hydrocarbon chain consists sodium nitrite Common additive to red meat,
of one carbon–carbon double bond. Often due to: inhibiting growth of disease-causing
referred to as ‘good fats’, along with micro-organisms; providing taste and colour;
polyunsaturated fats, because when and helping to prevent rancidity.
substituted for dietary saturated fats they
can help lower LDL-cholesterol. Found in starch Most abundant carbohydrate in the
avocados, olives, rapeseed oil and some nuts. human diet. Starchy foods include bread,
pasta, rice, couscous, potatoes, cereals, oats
normotensive Having normal blood pressure. and other grains like rye and barley.

phenylketonuria Results from the inability sucrose Most common dietary disaccharide,
to break down the amino acid phenylalanine containing one glucose and one fructose
(found in many dietary protein sources). sugar molecule. From sugar cane or beet.

Glossary g 97

DIETARY FATS &
HEART DISEASE

the 30-second digest

3-SECOND BITE Saturated fats have been RELATED TOPICS
Reduction of dietary See also
saturated fats can help to implicated as one of the main dietary FATS
reduce heart disease, with contributors to heart disease. These fats do page 22
greater effects if replaced not block our arteries directly, but can raise the
by unsaturated fats rather concentration of blood cholesterol, which can MILK & DAIRY
than simple carbohydrates. form deposits inside arteries called ‘plaques’. page 58
The plaques can then become unstable and
3-MINUTE SNACK rupture, causing blood clot formation and a OMEGA-3 FATTY ACIDS
In contrast to the effects heart attack or stroke. For this reason, dietary page 122
of eating less saturated guidelines limit the amount of saturated fats we
fats, consuming long-chain should eat. However, this recommendation has 3-SECOND BIOGRAPHIES
omega-3 polyunsaturated been challenged because of a possible lack of ANCEL KEYS
fats, chiefly from oily evidence for a direct relationship between 1904–2004
fish, do not lower blood saturated fats and heart disease mortality, and Suggested that hard animal
cholesterol, but are known the complexity of the relationship between fats were more important in
as ‘heart healthy’ fats saturated fats and blood cholesterol. When influencing blood cholesterol
because they confer we eat less saturated fats, the effect on blood and risk of coronary heart
protection against heart cholesterol and other risk factors often depends disease.
disease, heart attacks and on what the fats are replaced with. This can
strokes. These effects of be another type of fat (polyunsaturated or HUGH SINCLAIR
long-chain omega-3 fats monounsaturated fat) or carbohydrate, which 1910–90
have been attributed to a will lower blood cholesterol and heart disease First protagonist of the idea
reduced tendency of the risk, with greater benefits from unsaturated that deficiency of long-chain
blood to clot, improved fats. Not all foods that contain saturated fats omega-3 fatty acids from
function of blood vessels have the same effect on blood cholesterol, marine sources were involved
and stabilization of an including dairy foods. Compared to butter, the in coronary thrombosis. 
irregular heartbeat. saturated fats in cheese are absorbed in the gut
to a lesser extent, which reduces the relative 30-SECOND TEXT
98 g Foods & Disease Risk potential of cheese to raise blood cholesterol. Bruce A Griffin &
Julie A Lovegrove

Diets low in saturated
fats are recommended
to lower blood
cholesterol and reduce
heart disease.