Alcohol is found in many dietary forms, such as spirits, beer, wine, and sake. Moderate consumption of alcohol is linked with a reduced risk of cardiovascular disease, whereas excess alcohol intake increases the risk of liver, kidney, and heart disease. Moderate alcohol consumption is 2 standard drinks per day for men, 1 standard drink a day for women (1 standard drink = 4 oz. wine, 1.5 oz. spirits, 12 oz. beer). Alcohol should be avoided when operating machinery or driving a car, and for those below the legal age for alcohol consumption (i.e. 21 years old in the US).

Amino acids are the "building blocks" of the body. Besides building cells and repairing tissue, they form antibodies that combat invading bacteria & viruses; they are part of the enzyme and hormonal system; they build genetic material (DNA); they carry oxygen throughout the body and participate in muscle activity. When protein is broken down by digestion, the result is 22 amino acids. Eight are essential and cannot be manufactured by the body (therefore you need to get them from food) while the rest are non-essential and can be manufactured by the body with proper nutrition.

Antioxidants are a group of substances that protect tissues, cells, and important compounds like protein and DNA against free radical damage. They play a role in the prevention of cardiovascular disease, cancer, aging, and arthritis and are most commonly found in plants foods, like whole grains, fruits, nuts, legumes and vegetables.

Aquaculture is "water farming," the cultivation of marine or freshwater fish or shellfish, under controlled conditions.

Carbohydrates are one of the main sources of fuel for the body. Others include fat and protein. Carbohydrates can comprise about 45-55% of calories in a healthy balanced diet and are digested in your body to sugars to give you energy. Foods primarily composed of carbohydrates include fruits, vegetables, grains and legumes; dairy products are also a good source of carbohydrates.

Simple carbohydrates have their sugar molecules linked together in very short chains that are quickly and easily converted to energy in your body. Eating too many simple carbohydrates like sugars and overly processed grains can leave you hungry soon after a meal, and potentially lead to overeating. See also glycemic index and glycemic load.

Complex carbohydrates are composed of long chains of sugar molecules that break down slowly, providing you with steady fuel. Whole grains, vegetables, and legumes are excellent sources of complex carbohydrates. See also glycemic index and glycemic load.

Cholesterol is essential for human health as it strengthens cell membranes and is used to create nerve cell insulation, digestive acids, steroid hormones and vitamin D. You get some cholesterol from food as well as from what your body manufactures. Cholesterol exists in different forms within lipoproteins that transport it around the blood (most notably HDL and LDL).

Total cholesterol is the measurement of all the different types of cholesterol in the blood. A total cholesterol level of less than 200 is generally considered healthy. Higher levels correlate with increased risk of heart disease.

HDL cholesterol (High-Density Lipoprotein) is considered "good" cholesterol; it helps remove fats from your blood vessels. HDL under 35 puts you at risk for heart disease. Higher is better!

LDL cholesterol (Low-Density Lipoprotein) is considered "bad" cholesterol; it tends to deposit fats in the lining of your blood vessels. LDL of 100 or less is optimal; 100-130 good; 130-160 borderline; over 160 high risk.

Cholesterol ratio is your total cholesterol divided by your HDL. For instance, total cholesterol of 200 divided by HDL of 50 would result in a ratio of 4.0. A healthy ratio is 5.0 or less.

Triglycerides are the chemical form in which most fat exists, both in food and in your body. Triglycerides are essential for good health, but too many circulating in your blood may increase your risk for heart disease. The American Heart Association considers a triglyceride level of 150 or less to be normal; 150-199 is borderline high; 200-499 is high; over 500 is very high. Eating too many saturated fats or too many refined carbohydrates may elevate your level of triglycerides.

DNA (DeoxyriboNucleic Acid) is the genetic information found in every cell that determines physical, behavioral, and psychological attributes.

Fats are one of the main sources of fuel for the body. Others include dietary carbohydrate and protein. Dietary fats contribute about 25-35% of the calories in a healthy balanced diet. Contrary to popular belief, a "no fat" diet would not be healthy. There are three main types of fats in our food supply: saturated fats, unsaturated fats and trans-fats.

Unsaturated fat is the healthiest kind of fat. It generally comes from plants and contributes to cardiovascular health by lowering LDL and raising HDL. There are two main types of unsaturated fat: monounsaturated and polyunsaturated. Olive oil, canola oil, and peanut oil are largely monounsaturated fats; some studies consider these the healthiest oils of all. Oils that are largely polyunsaturated fats include safflower, sunflower, sesame, cottonseed, and corn oil.

Saturated fat comes mainly from animals: meat, poultry, and dairy sources. Saturated fats have a tendency to raise LDL levels when consumed in excess. Experts recommend that healthier unsaturated fat be the preferred fat source.

Trans-fats are created when healthy vegetable oil is chemically modified by the addition of extra hydrogen molecules ("hydrogenation") to increase a product’s shelf life and to make fats at room temperature hard instead of liquid. Since trans fats may raise bad LDL and lower good HDL, the Institute of Medicine does not recommend any safe level. In January 2006 trans fats were included on the nutrition facts label of all products. Avoid products whose ingredients included "hydrogenated" or "partially hydrogenated" fats or "vegetable shortening." Most commercial crackers, cookies, and baked goods, and many breads and fast foods contain trans-fats.

Omega-3 fatty acids are a type of unsaturated fats, which has been linked with reduced incidence of cardiovascular disease. Omega-3 fatty acid is believed to lower cholesterol and triglyceride levels, reduce blood clot formation, lower blood pressure, and make human tissue less inflammatory. Omega-3 fatty acids also aid in the prevention of arthritis and improve skin and hair condition. Good animal sources include fish such as mackerel, herring, sardines, tuna and salmon. Flaxseeds and leafy greens are good sources of alpha linolenic acid, another form of omega-3 fatty acid more commonly found in plants.

Flaxseed comes from the flax plant. The seeds and oil contain alpha-linolenic acid (ALA), a very healthy essential fatty acid similar to the omega-3 fatty acids in fish. Eating more omega-3 fats may prevent heart disease, high cholesterol, inflammatory bowel disease, arthritis, and other health problems; flaxseed is the best plant source of such fats.

Free radicals are unstable molecules in the body created by normal metabolism and by environmental stresses such as cigarette smoke and pollution. Free radicals can cause disease and aging by changing the structure of the body's cell walls, DNA, and protein, disrupting their important functions. A healthy body has natural defenses to prevent free radicals from damaging the body. Diets high in antioxidants (from fruits, vegetables, whole grains, etc.) help the body further defend itself against free radical damage.

Glycemic index (GI) is a comparative measure of how foods affect your blood sugar level. Foods with a low glycemic index, like vegetables, beans, and most whole grains, are digested slowly, making you feel full longer. High glycemic index foods, like white bread, crackers and sugary candy, may cause a rapid energy boost that leaves you hungry shortly after you have eaten. Eating unhealthy foods high on the glycemic index is thought to increase your risk of diabetes, cardiovascular disease.

Glycemic load (GL) is another measure that accurately represents the blood sugar impact of carbohydrates, because it takes into consideration serving sizes. For instance, carrots have a high glycemic index, as the carbohydrates in carrots are quickly digested. Yet the amount of carbs in carrots is small, so their glycemic load is healthy. Glycemic Load = Glycemic Index (%) x grams of carbohydrate per serving.

Mediterranean-type diet is the healthy eating pattern traditionally found in a wide range of Southern European, Middle-Eastern and North African countries that surround the Mediterranean Sea. This eating pattern emphasizes the consumption of mostly plant products such as whole grains, fruits and vegetables, beans, nuts, legumes, and olive oils, combined with a delicious blend of fish, poultry, lean meats, and dairy. A Mediterranean-Type Diet refers to any eating pattern that achieves the same nutrition outcomes, even when the foods used are not typical of the Mediterranean region.

Organic foods (both plants and animals) are grown without the use of pesticides, hormones, or synthetic chemicals.

Protein can provide fuel for the body as well as serve a multitude of other structural and chemical purposes. Protein is digested into amino acids, which are then used by the body as fuel and are used to create protein for almost every reaction within the body. Protein is found in a wide range of plant foods (whole grains, nuts, seeds and legumes) as well as animal products (red meats, poultry, seafood, eggs, dairy).

Whole grain foods contain all three parts of a grain kernel -the bran, germ, and endosperm- in proportions similar to those found in nature. Wheat, barley, quinoa, spelt, sorghum, milo, bulgur, kamut, corn (even popcorn!), and rye are all grains that can contribute healthy whole-grain nutrients to your diet. Refined grains generally include only the endosperm, so they contain less protein and fewer nutrients. See The Whole Grains Council for more information.