ND'S Newsletter Archive

Get the latest in nutrition news, plus helpful tips for staying healthy, sent to you straight from ND's nutritionist, Monica Reinagel! Sign up now on the homepage for the ND Newsletter to get the most out of ND.
Sent: 1/28/2008
Subject: The biggest challenge to your healthy lifestyle
Dear ND Friends,

What's your biggest challenge to eating healthily? For most people, it's not that a healthy diet takes too much time, effort, or cash (although these are factors for some). According to our recent poll, lack of willpower is the number-one hurdle to keeping your healthy resolutions. (You can still vote in this poll and add your comments on the ND Blog.)

"Willpower," as Elaine Murphy recently wrote on the Nutrition Data Dieting & Weight Loss blog, "is a learned behavior, not something you simply have or don't have." In other words, you can develop stronger willpower just the way you can develop stronger muscles.

Once you've made up your mind to make a change, Elaine recommends writing a list of the most compelling reasons behind your decision—and reviewing them daily to keep your willpower strong. Sharing your motivations with others, as many of you have done on the ND Blog, can also be a powerful way to strengthen your resolve.

Even if you've slipped a little on your good intentions, it's not too late to renew your commitment to a healthier lifestyle in 2008. We're here to help with information, tools, expert advice, and—most importantly—a supportive community of people with similar goals.

Good health and good eating,

Monica Reinagel, M.S., C.N.S.

Quick Tips From ND's Nutritionista

Nutrition Research: Effects of Fast Food
We all know that fast food isn't the healthiest choice, but how much damage can an occasional trip through the drive-through do? Well, it turns out that fast food is much more harmful to some than to others.
Find out more on the ND Blog.

Nutrition Connection: Cancer
Eating more fruits and vegetables and limiting your intake of meat, salt, sugar, and alcohol are among the latest dietary recommendations of an international panel of cancer researchers.
Read more on the ND Blog.

Nutrient of the Week: Cholesterol
Watching your cholesterol? A growing body of research suggests that avoiding foods that are high in saturated and trans fats is more important than avoiding foods high in cholesterol.
Read more on the ND Dieting & Weight Loss Blog.

Healthy Food Facts

Caloric Ratio Pyramid for Shrimp
Shrimp is a naturally low-fat food, with only 10% of its calories coming from fat. It contains no carbohydrates.
For a complete nutritional analysis of shrimp and 10,000 other foods, click here.
Sent: 1/14/2008
Subject: A new look for Nutrition Data.com
Dear ND Friends,

One of our new year's resolutions at Nutrition Data was to upgrade the look and feel of the site to make it more user-friendly and easier on the eye. We've spent the last several months working with our design team, user interface specialists, and the ultimate usability experts—Nutrition Data users—to find ways to make Nutrition Data's tools and reports easier to find, use, and understand.

Next week, we'll be unveiling the first phase of our "makeover" with a brand-new homepage. Over the next several weeks, we'll also be rolling out a new look for our food and recipe detail pages and some terrific new search and pantry features. I hope you'll agree that the new designs are not only attractive but make it easier to access and use all the great tools and information Nutrition Data has to offer.

Let us know how you like our new look by e-mailing us at feedback@nutritiondata.com, and stay tuned for more exciting changes in the coming weeks.

Good health and good eating,

Monica Reinagel, M.S., C.N.S.

Quick Tips From ND's Nutritionista

Nutrient of the week: Fructose
Recent research suggests that fructose, found in fruit and sweetened beverages, can have harmful effects on the liver and cardiovascular system. Should you be limiting your fruit intake? Find out on the ND Blog.

Nutrition Safety
Drinking enough fluids is important to your health, and carrying a water bottle with you can help you stay hydrated. But concerns have been raised over the safety of a popular type of hard plastic water bottle. Read more on the ND Blog.

Customized recipe collections
Design and print your own hardcover cookbook, customized to your dietary preferences and goals. Choose from any of the more than 25,000 chef-tested recipes on Epicurious.com—including hundreds of gluten-free, diary-free, low-carb, low-sugar, and low-fat dishes—or add your own personal recipes. Read more on the ND Blog.

Healthy Food Facts

Nutrition Facts for Pineapple
Pineapples are an excellent source of vitamin C and are also relatively low in fructose.
For a complete nutritional analysis of pineapple and 10,000 other foods, click here.
Sent: 1/2/2008
Subject: Make 2008 your healthiest year ever!
Dear ND Friends,

Happy New Year! As you turn the page on the calendar to a fresh new year, it's a great time to renew your commitment to a healthy diet and lifestyle. There are so many good reasons to eat healthier—to lose weight, to have more energy, to set a good example for your kids, to live longer….What is your primary motivation? Vote in our poll and then see what inspires other ND users to make healthy changes.

Whatever your motivation, Nutrition Data can help you make 2008 your healthiest year ever. The first step is to know what you eat: Analyzing your diet with Nutrition Data's diet-tracking tools is a great way to jump-start your healthy-eating resolutions, and pre-stocked pantries make it quick and easy to get started. Choose from low-fat, low-carb, heart-healthy, and other options. One click, and you're on your way to a healthy diet.

For more inspiration, why not sign up for our free Healthy Dinner Tonight feature? Every day I select a healthy, great-tasting, and quick-to-prepare recipe from the chef-tested collection at Epicurious.com and do a complete nutritional analysis. Sign up to have my daily pick delivered your e-mail in-box (or feed-reader) every day, and you'll never have to worry about what's for dinner again. (For tonight's healthy recipe, see below.)

Wishing you good health and good eating in the New Year!

Monica Reinagel, M.S., C.N.S.

Quick Tips From ND's Nutritionista

Healthy Dinner Tonight!
Thinly sliced eggplant stands in for pasta in these cannelloni, reducing the carbs and adding extra fiber. A brilliantly colored sauce of roasted red peppers, garlic, and shallots ups the nutritional ante and provides an entire day's supply of vitamin C (which makes the iron in this vegetarian dish more easily absorbed by the body). And even with a creamy goat cheese filling, this dish remains low in fat and calories.

Go to the healthy recipe on Epicurious.com.

See the complete nutritional analysis on Nutritiondata.com.

Sign up to receive a new healthy recipe every day.


Sent: 12/17/2007
Subject: Can food take the place of sleep?
Dear ND Friends,

The longest night of the year is coming up this week, and many of us will burn the lights into the wee hours. But could living in a round-the-clock society be taking a toll on your health? An international panel of cancer experts just announced its conclusion that working the night shift (and other disruptions of the natural wake/sleep cycle) is a probable risk factor for cancer.

Read more about this research—and foods that can reduce the danger—on the ND Blog. Hint: The best breakfast for shift-workers may be oatmeal with ginger and bananas.

Elsewhere on the blog, we've been talking about the latest jumble of conflicting research on low-carb diets and whether or not you should limit your salt intake. As usual, there's a little bit more to both stories than tends to make it into the headlines. And, as always, your views are welcome. Come join the discussion!

Good health and good eating,

Monica Reinagel, M.S., C.N.S.

Quick Tips From ND's Nutritionista

New From ND
Your ND Pantry, where you can store your favorite foods and recipes for easy access, is the gateway to many of Nutrition Data's most powerful tools and features. Our new quick start feature allows you to add a customized selection of healthy foods to your Pantry with a single click. Choose from low-fat, low-carb, heart-healthy, and other prestocked pantries. Read more on ND.

Nutrient of the Week: Sodium
The recommended daily amount of sodium is 2,400 mg per day, or less for those on a sodium-restricted diet. But a diet based on packaged and prepared foods can easily exceed this limit. For a list of prepared foods that are highest in sodium: Get the ND facts.

The Nutrition Connection: Dementia
A healthy diet can help protect you from age-related mental decline. In particular, eating more veggies and grains and less saturated fat appears to preserve the gray matter as you age. Avoiding sugary foods may also help. Read more on ND.

Healthy Food Facts

Nutrition Facts for Bananas
In addition to being a good source of potassium and fiber, bananas are a rich natural source of melatonin, which helps to regulate your body clock.
For a complete nutritional analysis of bananas and 10,000 other foods, click here.
Sent: 12/03/2007
Subject: Take the 100% challenge!
Dear ND Friends,

Not long ago, a Nutrition Data user posed an interesting question: Is it possible to get 100% of the recommended amounts of essential nutrients without taking vitamins or eating foods that have been fortified with additional nutrients, such as milk with added vitamin D or cereal with added iron? As it turns out, it's a little more difficult than you might think!

I took a stab at it myself, putting together a balanced meal plan made up of nutrient-rich, unprocessed foods. And yet, when I analyzed my meal plan using Nutrition Data's total consumption report, I was surprised to see that I came up short in vitamins D, E, and B12! Since then, other users have posted their own attempts with more success! For the purposes of this exercise, we've been using the standardized Daily Values (DV) recommended by the National Academy of Sciences, but you can establish your own nutrient targets. See ND Tips and Tools, below, to learn how.

To view all the sample meal plans (or submit your own), visit the ND Blog and take the 100% challenge. Even if you choose to take supplements or eat fortified foods, it's a fun way to challenge yourself to get the most out of what you eat.

Good health and good eating,

Monica Reinagel, M.S., C.N.S.

Quick Tips From ND's Nutritionista

ND Tips and Tools
At Nutrition Data, we use the government-recommended Daily Values as the default setting in our nutrition analysis reports. But one size doesn't fit all: You can create your own Individualized Daily Values by editing your preference settings. Read more on ND.

Nutrition Connection: Diabetes
Researchers have found a way to uncouple the link between obesity and diabetes—at least in lab rats. It appears that inflammation (which usually accompanies obesity) may be the true culprit in the development of diabetes. Could this discovery lead to new preventive therapies? Read more on ND.

Stay on Track for the Holidays
Why are New Year's resolutions so popular? Because the holiday season so often sabotages our healthy eating patterns and exercise routines. ND blogger Elaine Murphy offers simple but effective strategies that will help you enjoy all the festivities without overindulging. Read more on ND.

Healthy Food Facts

Nutrition Balance Indicator for Monica's Sample Meal Plan
The Nutrition Balance Indicator for my sample meal plan shows that I'm still short on several important nutrients, such as vitamin D.
For a complete nutritional analysis of my sample meal plan and 10,000 other foods, click here.
Sent: 11/19/2007
Subject: Thanksgiving without the misgivings
Dear ND Friends,

This Thursday, millions of Americans will sit down with family and friends and consume two days' worth of calories in a single meal. That's right: The average Thanksgiving dinner contains from 3,000 to 4,000 calories! Of course, a single day of overindulging isn't going to ruin your health—but it might set you back on your diet. Here are some tips on how to enjoy Thanksgiving without the misgivings.

Eat breakfast. You might be tempted to skip breakfast and/or lunch on Thanksgiving day to "save" calories for the big meal, but if you're ravenous when you sit down to dinner, you're more likely to end up as stuffed as the turkey.

Enjoy it all, but in moderation. Stuffing, mashed potatoes, and gravy can hardly be considered health food—but it wouldn't be Thanksgiving without them. Don't deprive yourself of your favorite dishes, but do keep portions small.

Include healthful dishes on the menu. Round out the menu with plenty of healthful seasonal vegetables, such as puréed squash, steamed green beans, sauerkraut, beets, or Brussels sprouts. Fill your plate with vegetables first, and it will be harder to overdo it on the stuffing and gravy.

Slow down. My mother always bemoaned the fact that it took us about 20 minutes to consume a meal that she had spent 12 hours preparing. Eating more slowly will not only increase your enjoyment of this special meal but will help prevent overeating.

Wishing you a safe and happy Thanksgiving celebration,

Monica Reinagel, M.S., C.N.S.

Quick Tips From ND's Nutritionista

Nutrient of the Week: Tryptophan
Tryptophan is an amino acid that can induce sleepiness by increasing serotonin levels. However, the nutrient is only effective as a sleep-inducing agent when taken on an empty stomach: If you feel sleepy after a big turkey dinner, it's probably not the tryptophan in the bird but rather the effort of digestion (or the wine!). For a list of foods high in tryptophan:
Get the ND facts.

ND Tips and Tools
Take your food diary to the next level! You can now download your total consumption report to keep a permanent, detailed record of your day-to-day intake. Look for the "download as CSV file" link at the top of your total consumption report. Read more on ND.

Healthy Recipes for Thanksgiving
WNutrition Data blogger Dana Lilienthal, M.S., R.D., has collected some terrific recipes for a healthy Thanksgiving feast. Each recipe also includes a complete nutritional analysis that can be added to your ND Pantry with a single click. For a new healthy recipe every day, visit ND's Diet and Weight Loss Blog.

Healthy Food Facts

Nutrition Facts label for cornbread stuffing
A half cup of cornbread stuffing (about the size of an ice cream scoop) contains 179 calories and 22 grams of carbohydrates, so enjoy it in moderation.
For a complete nutritional analysis of cornbread stuffing and 10,000 other foods, click here.
Sent: 11/05/2007
Subject: More upgrades and new features!
Dear ND Friends,

In our continuing effort to provide you with the most complete and accurate information about the foods you eat, we've just updated the nutrient information on NutritionData.com to reflect the latest release from the USDA (SR20). The current set of food composition data includes dozens of new foods, including prepared foods (such as soups and sauces), fast-food menu items, and traditional and ethnic foods.

Of particular interest to Nutrition Data users may be new listings for different kinds of soy milk, tofu, omega-3-enhanced peanut butter, and trans-fat-free margarines. I'm particularly excited to see several new alternative grains in the database, such as quinoa, teff, kamut, and spelt. In addition, the USDA has updated the nutrient values for many existing foods with new and/or more accurate information. Choline content has also been added for several thousand foods. (See ND's Nutrient of the Week, below.)

To learn more about the recent data updates, and how they affect you, please also see the ND FAQ. For details on another exciting new ND feature, see ND Tips and Tools, below.

Good health and good eating,

Monica Reinagel, M.S.

Quick Tips From ND's Nutritionista

Nutrient of the Week: Choline
Choline is needed for proper nerve function and cellular signaling and also helps to recycle homocysteine in the body, thereby reducing the risk of cardiovascular disease. As a building block for important neurotransmitters, choline may also protect against age-related cognitive decline. For a list of foods high in choline:
Get the ND facts.

ND Tips and Tools
NutritionData has teamed up with our sister site Epicurious.com to produce a new daily recipe feature. Every day, we select a healthy, gourmet recipe and do a complete nutritional analysis of it. You can save the recipe (and all its ingredients) to your pantry with a single click. Read more on ND.

ND User Poll
Would you be willing to cut your food intake by a third or more in exchange for 20, 30, or even 50 extra years? Almost half of ND users say they'd consider it. To register your vote and join this provocative discussion: Go to the ND Blog.

Healthy Food Facts

Nutrition Facts label for teff
Teff is an ancient grain native to northeastern Africa. Higher in calcium and iron than wheat, teff is also acceptable for gluten-free diets.
For a complete nutritional analysis of teff and 10,000 other foods, click here.
Sent: 10/22/2007
Subject: Can antioxidants really protect you?
Dear ND Friends,

Antioxidants are supposed to keep you healthy, right? They help prevent disease and slow aging by stabilizing damaging free radicals—or so the theory goes. But lately, several studies have found that increasing your intake of antioxidants doesn't, in fact, reduce your risk of various diseases. What gives?

I suspect that we've simply been too narrow in our focus. Antioxidants by themselves may not be the panacea we hoped, but antioxidants do play an important role in reducing inflammation. As I wrote this week on the ND Blog, I think research will ultimately reveal that a diet that is rich in antioxidants as well as anti-inflammatory is the key to living longer, healthier lives. What do you think? Join the conversation on this and other topics on the ND Blog.

Good health and good eating,

Monica Reinagel, M.S.

Quick Tips From ND's Nutritionista

Nutrient of the Week: Zinc
Zinc is critical for neurological and immune function. It also affects your sense of taste and smell. To learn about a surprising sign of zinc deficiency: Get the ND facts.

The Nutrition Connection: Inflammation
An anti-inflammatory diet may lower your risk of heart disease, cancer, diabetes, osteoporosis, and depression. It can also help reduce symptoms of arthritis and other inflammatory conditions. ND's IF Ratings guide you to the most and least inflammatory foods. Learn more on ND.

ND Tips and Tools
The new Nutrition Data Diet and Weight Loss Center offers tools, guidance, and motivation to help you reach your weight-loss goals. Check in daily for new low-calorie recipes, fitness tips, and dieting strategies. Read more on ND.

Healthy Food Facts

Inflammation Factor Rating for Yellowfin Tuna
With an IF Rating of 116 per serving, yellowfin tuna is moderately anti-inflammatory.
For a complete nutritional analysis of yellow fin tuna and 10,000 other foods, click here.
Sent: 10/08/2007
Subject: Gaining or losing…the healthy ways
Dear ND Friends,

There's more exciting news from Nutrition Data this week! We are launching a brand-new section of the Web site dedicated entirely to healthful weight loss. At the Nutrition Data Dieting and Weight Loss Center, you'll find reliable and responsible information, tools, and daily advice from weight loss, nutrition, cooking, and fitness experts that will empower and inspire you to reach your personal health goals. Come see what it's all about, and you'll be one step closer to your target weight!

If you have ever struggled to lose weight, it may be difficult to believe that anyone would find it challenging to gain weight. "How hard can it be, when I can gain weight just smelling a chocolate chip cookie?" you might be thinking. But for those who struggle to gain weight, it's not just a matter of gorging on doughnuts and milkshakes. Healthful weight gain takes just as much effort as healthful weight loss. Read more about Nutrition Data's tools for healthy weight gain on the ND Blog.

Good health and good eating,

Monica Reinagel, M.S.

Quick Tips From ND's Nutritionista

ND's Recipe for Better Health
Make every day a little healthier with a nutritious recipe hand-selected by registered dietitian and new ND blogger Dana Lilienthal. Each delicious recipe comes with a complete nutritional analysis that can be added directly to your own ND pantry. Find out more.

The Nutrition Connection: Meal Replacement Bars
Energy or weight-loss bars can be a convenient substitute for a nutritious meal or snack. But all food bars are not the same. Nutrition counselor and new ND blogger Elaine Murphy explains what to look for in a meal replacement bar: Learn more on ND.

Nutrient of the Week: Phosphorus
About 1% of your body weight is phosphorus! Most of that is in your bones, and the rest helps store and transfer energy, ensure cell membrane integrity, and maintain the pH balance of your tissues. Good sources include meat, dairy products, nuts, and grains. People with kidney disease sometimes have to limit phosphorus intake. For a list of foods high or low in phosphorus, use ND's Nutrient Search Tool.

Healthy Food Facts

Nutritional Target Map for a Krispy Kreme Doughnut
Nutrition Data's Nutritional Target Map shows that a Krispy Kreme doughnut (with 240 calories) is not very filling, with a Fullness Factor of only 1.3, nor is it particularly nutritious, with an ND Rating of 0.6.
For a complete nutritional analysis of a Krispy Kreme doughnut or 10,000 other foods, click here.
Sent: 09/24/2007
Subject: Nutrition Data News
Dear ND Friends,

I'm happy to announce that a recent performance upgrade has all but eliminated server time-outs that some users were experiencing when using our recipe analysis function. We're sorry for any frustration the problem may have caused and appreciate your patience while we worked on the solution. (We're also working on some terrific new features that I will be writing more about in the near future!)

If you've never used the recipe analysis tool, I invite you to give it a try. It's a great way to get a detailed nutritional picture of what you're eating every day or to modify your favorite recipes to make them healthier. See my recent post on the Nutrition Data blog for more details on how to get started analyzing your recipes or meal plans.

While you're visiting the blog, be sure to vote in our recent poll on whether you think simpler labeling conventions at the grocery store, such a 0 to 3 star "healthy rating," would simplify the process of choosing healthier foods. So far, almost half of Nutrition Data users think a healthy rating would be helpful, while more than a third would rather read the ingredient list and draw their own conclusions. Share your ideas on this and other nutrition-related topics on the Nutrition Data blog.

Good health and good eating,

Monica Reinagel, M.S.

Quick Tips From ND's Nutritionista

ND News
Want to help us improve Nutrition Data? We'll be testing some changes to ND in the coming months and are looking for Nutrition Data users who live in the New York metro area to give us feedback. If you'd like to be involved, drop us a line at feedback@nutritiondata.com

The Nutrition Connection: High Blood Pressure
A diet that is low in sodium and high in potassium, magnesium, and calcium can help you maintain a healthy blood pressure. In addition, certain foods like celery and garlic may actually lower elevated blood pressure. Learn more on ND.

Nutrient of the Week: Iodine
Iodine is essential for the production of thyroid hormones, which regulate metabolism, body weight, growth, and reproductive function. Iodized salt is the primary source of iodine in the American diet. Could cutting back on salt lead to iodine deficiency? Read more on ND.

Healthy Food Facts

Nutritional Target Map for Celery
Nutrition Data's Nutritional Target Map shows that celery is both nutrient-dense, with an ND Rating of 4.5, as well as filling, with a Fullness Factor of 4.5.
To learn more about Nutrition Data's Nutritional Target Map, click here.
Sent: 09/10/2007
Subject: A Healthful Harvest
Dear ND Friends,

Summer may be drawing to a close but the fruits of the harvest continue to be bountiful. Most areas of the country will be glutted with tomatoes, cucumbers, and summer squash for a few more weeks. Apples, pears, broccoli, and winter squash (including pumpkins!) start to peak toward the end of the month. (See my post on the Nutrition Data Blog for local harvest guides.)

With all this produce at its flavorful and nutritional peak, it's a great time to focus on getting more fruits and vegetables into your diet (and into your kids' lunch boxes). For healthy recipes that make the most of the harvest, visit the Nutrition Data Blog.

Good health and good eating,

Monica Reinagel, M.S.

Quick Tips From ND's Nutritionista

Nutrient of the Week: Vitamin B12
Vitamin B12 works with folic acid and vitamin B6 to control homocysteine levels. An excess of homocysteine has been linked to an increased risk of coronary disease, stroke, and other conditions, such as osteoporosis and Alzheimer's disease. For a list of foods high in vitamin B12: Get the ND Facts.

The Nutrition Connection: Soft Drinks and Diabetes
New evidence suggests that soft drinks sweetened with high-fructose corn syrup (HFCS) may play a role in the development of diabetes, particularly in children. But is HFCS really the chief culprit? Learn more on ND.

ND Tips and Tools
From acacia to xanthan gum, Nutrition Data's food additives guide explains exactly what those strange-sounding ingredients on the label are and what they do. Find out more.

Healthy Food Facts

Caloric Ratio of Corn on the Cob
Nutrition Data's Caloric Ratio Pyramid shows that corn on the cob contains mostly carbohydrates but also provides small amounts of fat and protein.
For a complete nutritional analysis of corn and nearly 10,000 other foods and ingredients, click here.
Sent: 08/27/2007
Subject: Diet soft drinks and your heart
Dear ND Friends,

Soft drinks are one of the primary sources of sugar in the American diet, and many experts blame our rising obesity rates on our national addiction to soda pop. (On average, Americans drink one supersized soft drink every day.) But lately, sugar-free soft drinks are coming under increasing scrutiny as a threat to health. Both regular and diet sodas contain phosphates, which leach calcium out of bones and increase your risk of osteoporosis. Ironically, diet sodas may also increase your appetite and cause you to eat extra calories.

But most recently, researchers have demonstrated that drinking more than one soda a day (diet or regular) increases your risk of metabolic syndrome by 40%. Metabolic syndrome is a major risk factor for heart disease and diabetes. You can read more about this study on the ND Blog.

It may be time to get serious about kicking that soft drink habit. Iced herbal teas or spring water will wet your whistle just as well. But if it's the bubbles you're hooked on, try making your own sparkler using plain seltzer and a splash of an antioxidant-packed fruit juice, such as pomegranate or grape. Your heart, bones, and waist will thank you for it!

Good health and good eating,

Monica Reinagel, M.S.

Quick Tips From ND's Nutritionista

Nutrient of the Week: Fructose
You might have heard that fructose (the kind of sugar found in fruit) is better for you than regular table sugar (sucrose). But new research suggests that fructose-sweetened beverages may raise triglyceride and LDL cholesterol levels.Read more on ND.

The Nutrition Connection: Probiotics
Probiotic supplements and foods containing "live cultures" are touted as a way to promote immune function and digestive health. Find out what beneficial bacteria can do for you and whether probiotic products are worth the money. Learn more on ND.

ND Tips and Tools
Nutrition Data's Daily Needs Calculator can help you work out how many calories you should be eating to lose, gain, or maintain your weight. You can also find out how many calories you will burn with various kinds of exercise.Learn more.

Healthy Food Facts

Nutrition Facts for Watermelon
Watermelon is a great source of vitamins A and C and has only 46 calories per cup.
For a complete nutritional analysis of watermelon and nearly 10,000 other foods and ingredients, click here.
Sent: 08/13/2007
Subject: How to start eating healthier
Dear ND Friends,

Every 20 seconds or so, an American is diagnosed with diabetes and someone else suffers a heart attack or stroke. For many people, a medical crisis (either their own or that of someone close to them) is a turning point that motivates them to eat healthier. But how do you start? This week I got a note from a recently diagnosed diabetic who was sure ND could help her gain control over her health—she just wasn't sure where to begin. I suggested that she begin by setting up a personalized pantry and getting familiar with the concept of glycemic load. (You can read my complete answer on the Nutrition Data Blog.)

Of course, Nutrition Data offers a wealth of tools that can help you understand the ways foods affect your health and how to make positive changes in your diet. But at first, all that information can be a little overwhelming—especially for someone who hasn't thought that much about nutrition before. Fortunately, other Nutrition Data users are always eager to help, as the comments posted in response to this blog topic demonstrate.

If you have questions about your health and nutrition, feel free to post them on the blog—you can also share your tips and experience with other ND users.

Good health and good eating,

Monica Reinagel, M.S.

Quick Tips From ND's Nutritionista

Nutrient of the Week: Chromium
You need only small amounts (25 to 30 micrograms a day) of chromium to be healthy. Nonetheless, it is a very important nutrient. Chromium helps your body process sugar (glucose) correctly. What are good sources? Find out on ND.

The Nutrition Connection: Juicing
Juicing your own fruits and vegetables can be an enjoyable way to get more produce into your diet. But how many valuable nutrients get left behind in the pulp? Read more on ND.

ND Tips and Tools
People who want to track the glycemic load of their diets are often frustrated by the fact that glycemic index values are only available for a fairly limited number of foods. Nutrition Data has developed a formula that provides an estimated glycemic load (eGL) for every food in the ND database. Learn more.

Healthy Food Facts

Nutritional Target Map for Dried Apricots
The Nutritional Target Map shows that dried apricots, with an ND rating of 3.7, are nutritious. But with a Fullness Factor of only 1.6, they may not be the best choice if you're trying to cut calories.
For fruits that are better for weight loss, click here.
Sent: 07/30/2007
Subject: Winning the battle against obesity
Dear ND Friends,

It's been a big week for nutrition research. An article in this week's New England Journal of Medicine urges the government to quadruple the recommended daily intake for vitamin D. The author claims that a billion people are currently suffering from vitamin D deficiency, causing skeletal problems in children and osteoporosis in adults. Read more on the ND Blog.

Meanwhile, researchers at Johns Hopkins released their dire prediction that 75% of Americans will be overweight or obese by the year 2015. But early results of our poll suggest that NutritionData users are winning the battle of the bulge. Learn how the Better Choices tool is helping ND users take (and keep) the pounds off.

Good health and good eating,

Monica Reinagel, M.S.

Quick Tips From ND's Nutritionista

Nutrient of the Week: Vitamin D
This frequently overlooked vitamin is critical for absorption of calcium and phosphorus, minerals that help prevent osteoporosis. Fortified foods (and sunshine) are the primary sources of this vitamin for most people. The primary natural source is fish. For a list of fish high in vitamin D: Get the ND facts.

The Nutrition Connection: Exercise
A new sport drink features carbohydrates plus whey protein to help muscles recover faster. Could a designer drink pump up your workout? Find out.

ND Tips and Tools
You're the decider. NutritionData's preference settings let you customize your daily nutrient targets to match your body size, health goals, and the latest research. Learn more.

Healthy Food Facts

Nutrient Balance Indicator for Canned Sockeye
The Nutrient Balance Indicator shows that sockeye is an excellent source of protein, calcium, and vitamin D, but not nutritionally complete. For a higher Completeness Score, eat sockeye with spinach, which is high in fiber, folate, vitamin C, and vitamin K.
To learn more about NutritionData's Nutrient Balance Indicator and Completeness Score, click here.
Sent: 07/16/2007
Subject: Calcium pills not the best protection against bone loss
Dear ND Friends,

Are you taking a calcium supplement as a hedge against bone loss and osteoporosis? It's not a bad idea, but a new study suggests that eating calcium-rich foods, such as kale, yogurt, and Chinese cabbage, may be a better way to protect your bones. Researchers from the Washington University in St. Louis found that women who got most of their calcium from foods had denser, healthier bones than those who took calcium supplements, even though their total calcium intake was slightly less.

As we've discussed before on the ND Blog, vitamin supplements have their place as part of a healthy lifestyle, and our recent poll shows that four out of five ND users take at least one supplement a day. But as this study demonstrates, the more nutrients you can get from actual foods, the better! You can use ND's tools to track your daily nutrient intake and to find foods rich in calcium or other nutrients you may be missing.

Good health and good eating,

Monica Reinagel

Quick Tips From ND's Nutritionista

Nutrient of the Week: Calcium
Calcium builds strong bones but also has many other essential roles, including regulating blood clotting and muscle contraction. For a list of foods high in calcium: Get the ND facts.

The Nutrition Connection: Joint Pain
Nightshade plants (tomatoes, peppers, eggplant, and potatoes) can worsen joint pain in certain individuals—but they don't affect everyone the same way. Are nightshades contributing to your joint pain? Find out.

ND Tips and Tools
ND's recipe analysis tool lets you see how your favorite home recipes add up nutritionally. A few easy pointers will help you get the most accurate analysis. Learn more.

Healthy Food Facts

Nutrition Facts for Low-fat Yogurt
Just one serving of low-fat yogurt provides 30% of your daily calcium requirement.
For a complete nutritional analysis of low-fat yogurt and nearly 10,000 other foods and ingredients, click here.
Sent: 07/02/2007
Subject: Healthy Tips and Recipes for the Fourth
Dear ND Friends,

Planning a cookout for your Fourth of July celebration? There's nothing like the smoke-infused flavor of chicken or steaks grilled over coals. However, grilling meat can also produce carcinogenic compounds, formed when protein and fat are exposed to open flames or high temperatures. Fortunately, you can dramatically reduce the danger with proper grilling techniques.

Marinating meats before grilling can reduce the formation of carcinogenic chemicals by more than 90%. As a bonus, marinades also tenderize and add flavor to meats. You can improvise your own secret sauce using virtually any combination of vinegar or citrus juice, soy sauce, Worcestershire, honey, mustard, herbs, and spices. Or, browse hundreds of interesting marinade recipes on our sister site, Epicurious.com. For more ways to minimize the formation of harmful chemicals at your next cookout, see our section on Grilling Meats.

Good health and good eating,

Monica Reinagel

Quick Tips From ND's Nutritionista

Healthy Holiday Recipe
Looking for something a little different to serve at your Fourth of July picnic? This easy Wild Rice Salad is high in protein and vitamin C, and makes a nice break from the same old potato and macaroni salads. Get the delicious details.

Heart Health Tip
Folate (or folic acid) helps your body metabolize homocysteine—which can increase your risk of heart disease—into harmless methionine. Leafy greens and lentils are both good sources. Learn more.

Weight-Loss Research:
A new study finds that a low-glycemic diet is more effective for some types of dieters than others. Find out more.

Healthy Food Facts

Nutritional Target Map for Wild Rice
The Nutritional Target Map illustrates that wild rice is both nutritious (with an ND Rating of 3.2) and satisfying (with a Fullness Factor of 2.5).
For a complete nutritional analysis of wild rice and nearly 10,000 other foods and ingredients, click here.
Sent: 06/18/2007
Subject: Healthier fast foods?
Dear ND Friends,

I've been on a couple of long road trips this month and have wrestled with that eternal question: "What can I find to eat at this gas station/rest stop/strip mall that is reasonably healthy?" While it can be very challenging to find healthful food on the run, I'm here to report that—in a pinch—it can be done. Healthier options such as salads, grilled sandwiches, yogurt, and fresh fruit are starting to show up at most of the fast food restaurants—and the quality is pretty consistent.

The Black Bean Soup from Subway is a good choice, for example. As you can see in the Nutrition Facts at right, it's got plenty of fiber and protein and is low in sugar, fat, and calories. Or, try the Bean Burrito from Taco Bell. If you order it "al fresco," they will omit the cheese and sauce and pile on fresh salsa instead, which reduces the fat even further and boosts the antioxidant content. (Plus, they don't have French fries at Taco Bell, which I sometimes don't have the will-power to resist!)

Many fast-food restaurants now have brochures readily available on the counter that detail the nutritional information of the various menu items. These materials make it much easier to zero in on the lower-fat and -calorie options. To help you stay healthy this travel and vacation season, you'll also find nutritional information from several dozen fast food and convenience restaurants on Nutritiondata.com.

Good health and good eating,

Monica Reinagel

Quick Tips From ND's Nutritionista

Nutrition Trends
A new nondairy beverage on the market is made from organic hemp seeds. Its high omega-3 fatty acid content sets hemp milk apart from other nondairy milk alternatives—but how does it taste? Find out more.

Nutrient of the Week: Thiamin
Thiamin (vitamin B1) is a water-soluble vitamin that helps the body break down carbohydrates, fat and protein and convert them into cellular energy. Vitamin B1 is also essential for the proper functioning of nerve cells. For a list of foods that are high in thiamin:
Get the ND facts.

Weight Loss Tip
Researchers found that snacking while watching entertaining television shows can increase your calorie intake by almost 50%. Which late night host is worst for your diet? Find out on ND.

Healthy Food Facts

Nutrition Facts: Subway's Black Bean Soup
NutritionData.com provides a downloadable Nutrition Facts label as part of every food and recipe analysis.
For a complete nutritional analysis of Subway's Black Bean Soup and nearly 10,000 other foods and ingredients,click here.
Sent: 06/04/2007
Subject: Healthier diets are in season
Dear ND Friends,

Summer's here, and that means that fresh, locally grown produce is available in virtually every part of the country. Make the most of it! The seasonal vegetables at your local farmer's market are healthier for you and the environment—and they taste better, too. You'll find more information and local food resources on the ND Blog.

We've also been talking about vegetarian diets for pregnant women and children in the wake of a recent court case involving the tragic death of an infant. This child clearly died of neglect and not of veganism, but the story has triggered a heated debate over the merits and dangers of vegan diets for growing children. As always, your comments have been thoughtful and thought-provoking. Thanks for making ND a more valuable forum for important food and nutrition issues.

Good health and good eating,

Monica Reinagel

Quick Tips From ND's Nutritionista

Only on ND
The Nutrient Balance Indicator appears in every ND analysis and as part of ND's Total Consumption report. The colored wheel (shown at right) is a graphic representation of a food or recipe's nutritional balance and completeness, based on 23 essential nutrients. Find out more.

Nutrient of the Week: Potassium
Potassium is an essential mineral that is important for a healthy heart, bones, and nerves. Diets that are high in potassium and low in sodium are associated with lower blood pressure and a reduced risk of strokes. For a list of foods that are high in potassium and low in sodium: Get the ND facts.

Most Popular Foods on ND
Check out the 50 most commonly analyzed foods on ND and give yourself a big pat on the back for your healthy diet choices!
See today's list.

Healthy Food Facts

Nutrient Balance Indicator for Asparagus
The Nutrient Balance Indicator illustrates the balance and completeness of foods, based on 23 essential nutrients.
For a complete nutritional analysis of asparagus and nearly 10,000 other foods and ingredients, click here.
Sent: 05/21/2007
Subject: Best-tasting diet foods
Dear ND Friends,

This month, I teamed up with our sister site Epicurious.com to see how meals from diet delivery services stack up in terms of both nutrition and taste. The good news? The diet foods that we thought tasted the best were also the best for you! Coincidentally, Consumer Reports brought out an evaluation of several popular diet plans the same day. The results raised more than a few eyebrows in the nutrition community (including mine). Get the whole story—and add your viewpoint—on the ND Blog.

Other topics of discussion on the blog this week included your thoughts on whether beef has gotten a bum rap in the media, foods that can help prevent a sunburn, and ways to improve iron absorption. (See the Nutrient of the Week, below.) Keep all the great questions and comments coming. I love to hear what's on your mind (and your plate)!

To your health,

Monica Reinagel

Quick Tips From ND's Nutritionista

Nutrient of the Week: Vitamin C
Vitamin C improves iron absorption and helps protect your skin from sun damage. Your body can't store vitamin C, so be sure to replenish your supply frequently. For a list of foods high in vitamin C: Get the ND facts.

Only on ND
The Fullness Factor helps make weight loss easier by showing you foods that fill you up with fewer calories. Need to gain weight? The Fullness Factor will also help you find nutritious foods that are calorie-dense. Find out more.

Get in the Zone
ND's Food Category Explorer can help you zero in on foods with a specific ratio of fats, proteins, and carbohydrates. For example, the popular Zone diet recommends 40% carbs, 30% fat, and 30% protein. For a list of foods that are close to that ratio: Get the ND facts.

Healthy Food Facts

Caloric Ratio Pyramid for Taco Bell Chicken Fiesta Burrito
The Caloric Ratio Pyramid shows you the percentage of calories that come from fats, carbohydrates, and protein.
For a complete nutritional analysis of Taco Bell's Chicken Fiesta Burrito and nearly 10,000 other foods and ingredients, click here.
Sent: 05/07/2007
Subject: In defense of beef
Dear ND Friends,

I'm glad to see more people tuning in to the message that an anti-inflammatory diet can help you live longer, feel better, and look younger. But it drives me a little bit crazy when I see articles that tout chicken as anti-inflammatory and beef (or red meat) as inflammatory. As I explained in this recent blog post, it ain't necessarily so! Lean beef is also a healthy choice—and can be less inflammatory than chicken.

You can rely on ND for the most accurate information about the foods you eat. Our detailed analysis includes IF Ratings, which indicate whether foods tend to promote or quell inflammation, as well as values for fat, calories, antioxidants, and 100 other nutrients.

Elsewhere on the blog, we've been discussing the best protein sources for vegans, whether algae extracts can help those with diabetes, and ways to make your diet more enviro-friendly. Come join the conversation!

Wishing you the best of health,

Monica Reinagel

Quick Tips From ND's Nutritionista

New on ND
Ever wonder how cooking or storing food affects its nutrient content? A new section on ND explains how various preparation methods affect the amount of vitamins and minerals in your food. Learn more.

Get in Shape for Summer
Not quite beach-ready? The Self Challenge at Self.com is a fun and free online program that will help you trim down and tone up in time for summer. No gym, no dieting, just lots of fun and serious results. Learn more.

Nutrient of the Week: Lycopene
Lycopene is an antioxidant from the vitamin A family that may help prevent heart attacks and also prostate cancer in men. Cooked tomato sauce is a particularly rich source of this nutrient. For a list of others: Get the ND Facts.

Healthy Food Facts

IF Rating for Beef Tenderloin
The IF Rating shows you whether foods are inflammatory or anti-inflammatory, based on their nutrient composition.
For a complete nutritional analysis of beef tenderloin and nearly 10,000 other foods and ingredients, click here.
Sent: 04/23/2007
Subject: Soy: Can you have too much?
Dear ND Friends,

As you can see, today's issue of the ND newsletter marks the debut of our new design. I hope you like our fresh look! Nutri-News and Views will continue to come to you every two weeks, highlighting what's hot in the world of nutrition and on NutritionData.com. (For more frequent updates, please also bookmark or subscribe to my ND blog, "Notes from the Nutritionista.")

Recently on the blog I discussed pros and cons of soy foods. As one of the few vegetarian sources of complete protein, soy is often a mainstay of a meatless diet. You can learn more on ND about protein quality and why it matters to your health. However, eating too much soy can interfere with your absorption of important nutrients and may also impair thyroid function. For this reason, I suggest limiting soy foods to a couple of servings per day and, where possible, choosing less highly processed soy foods, such as steamed soy beans, tempeh, and miso. To read the entire post or join the discussion on this topic, click here.

See you on ND,

Monica Reinagel

Quick Tips From ND's Nutritionista

Secrets of Weight Loss
Butter, mayonnaise, and a lot of the "special sauces" used by restaurants are very concentrated sources of calories. If you want to add flavor to your food, try using lemon juice, soy sauce, salsa, or fresh herbs instead. Read More.

Nutrient of the Week: Vitamin K
Adequate vitamin K intake can help prevent both osteoporosis and heart disease, but those taking prescription blood thinners, such as Coumadin or warfarin, may need to restrict their intake of foods high in vitamin K. Read more.

How Many Calories Did You Burn?
Whether you spent the day playing shuffleboard or skydiving, ND's Calorie Calculator will show you how many calories you burned.Read More.

Healthy Food Facts

Protein Quality of Soybeans
For a complete nutritional analysis of soybeans and nearly 10,000 other foods and ingredients, click here.
Sent: 04/09/2007
Subject: New Research Links Blood Sugar Levels and Cancer Risk
Dear ND Friends,

A recent study revealed a newly discovered link between elevated blood sugar levels and the risk of developing cancer. Further research is needed to confirm this preliminary finding, but I think we'll be hearing much more about this in the near future. In the meantime, though, it gives us one more reason to pay attention to how dietary choices affect blood sugar levels. Maintaining a healthy blood sugar level also lowers your risk of diabetes, heart disease, and obesity.

But some of the commentary that accompanied this news story points out just how much confusion and misunderstanding there is on this topic. For example, the news media quoted a physician who recommended that people who wanted to maintain healthy blood sugar levels switch from white rice to brown rice because whole grains are thought to cause a smaller rise in blood sugar than refined grains.

But as I commented on the ND Blog, the difference in the effects of whole grains and refined grains on blood sugar is much less than most people think! When it comes to high-carbohydrate foods such as breads, pastas, and grains, the size of the portion is far more important than whether the food is whole grain or not.

ND can help you understand how foods affect blood sugar levels. As a start, read our articles about the glycemic index and glycemic load. We also have tools that will help you manage this aspect of your diet. For every food, recipe, and total consumption report, ND includes the estimated glycemic load as part of its complete nutritional analysis.

To your health,

Monica Reinagel
Chief Nutrition Advisor, NutritionData.com

Quick Tips from Monica

Get an extra antioxidant boost. The best sources of antioxidant nutrients aren't vitamin supplements but fresh fruits and vegetables. Broccoli, Brussels sprouts, and artichokes are particularly high in antioxidants. Find other high-powered produce.

What to eat before your workout. As a general rule, wait two hours after a large meal before working out. If it's been more than four hours since you've eaten, have a small, quickly digested carbohydrate snack (such as a piece of fruit) before working out. But save the protein, fats, and fiber (all of which are slowly digested) for after your workout. Read more.

Nutrient of the Week: Fiber. A high-fiber diet can help lower blood pressure, reduce inflammation, and keep your heart and digestive system healthy. High-fiber foods also keep hunger pains at bay and help maintain healthy blood sugar levels. Here's a list of fruits that have the most fiber per 100-gram serving: Get the ND Facts.
Sent: 03/26/2007
Subject: Nutri-News & Views
Dear ND Friends,

Recently on the ND Blog I wrote about a major new study in the Journal of the American Medical Association that took a lot of people by surprise. Researchers reported that people taking antioxidant supplements have increased mortality rates. Many people are now wondering whether they should stop taking vitamin supplements based on this research. It's a confusing topic that deserves further thought, and I invite you to join in the discussion on the blog.

Elsewhere on the blog, we've also been talking about everything from dealing with food allergies to decoding confusing nutrition labels to the globalization of the organic industry and what that means for consumers. Thanks to your contributions, the discussions have been lively and enlightening.

To keep up on all the latest news and views, bookmark the blog or subscribe via RSS and have the latest delivered right to your desktop. Below, find some quick tips that will help you make this week just a little healthier!

To your health,

Monica Reinagel
Chief Nutrition Advisor, NutritionData.com

Quick Tips from Monica

Maintaining healthy blood-sugar levels. Diabetics aren't the only ones who may be concerned about how foods affect blood sugar. Research shows that maintaining healthy blood-sugar levels also helps you manage your weight and appetite, and also decrease your risk for heart disease. It may even slow down the aging process. ND can help with tools to calculate the glycemic load of your diet. Read more.

Cutting calories without feeling hungry. Just because you're counting calories doesn't mean you need to go hungry. ND's Fullness Factor shows you which lower-calorie foods keep you feeling satisfied longer. Learn more.

Nutrient of the Week: Monounsaturated fat. For a healthy heart and trim waistline, try to get at least 70% of your dietary fat as monounsaturated fats. To get you started, here's a list of the seafoods that are highest in monounsaturated fats. Get the ND Facts.
Sent: 03/12/2007
Subject: Nutri-News & Views
Dear ND Friends,

I'm always interested to learn more about the people who make up the ND family. For instance, a user recently posted a question on the ND Blog about vegetarianism. That got me wondering how many vegetarians we have in the ND community. According to the results of our poll, about 11% to 12% of ND users are vegetarians—almost four times the national average. To read more about how ND can help vegetarians build healthy balanced diets (or to cast your vote in the poll), visit the ND Blog and join in the discussion.

Here in New York, we've lately been embroiled in a debate about whether certain restaurants should be required to list the calorie count of their dishes on their menus. Lobbyists and lawyers for these eateries, which include many fast-food and chain restaurants, are pushing hard to keep this information off the menu. (If you've ever looked up fast-food items in ND's extensive restaurant database, I'm sure you can imagine why.)

Just like the controversial trans-fat ban that was passed in New York City earlier this year, this new initiative (and industry resistance to it) will also, I predict, spread to other cities across the nation. Whatever the outcome of these battles in your neck of the woods, you'll find nutritional information from dozens of popular fast-food and chain restaurants on NutritionData.com.

To your health,

Monica Reinagel
Chief Nutrition Advisor, NutritionData.com

Quick Tips From Monica

Looking for healthy recipes? The Advanced Recipe Search function on Epicurious.com allows you to search for expert-tested recipes that are also low-fat, low-calorie, low-sodium, low-sugar, or gluten-free. Read more.

Customize your ND. You can choose which categories of foods are displayed in your ND searches and adjust the Daily Values for calories, fat, carbohydrates, and other essential nutrients with ND's Preference Settings. Learn more.

Research alert. Several of the most commonly prescribed medications can increase bone loss. Here are four ways to keep your bones strong. Read more.
Sent: 02/26/2007
Subject: Re: Tools for Transformation
Dear ND Friends,

Tom Seabourne plans to eat about 10,000 calories today. No, he's not competing in a pie-eating contest. That's just how many calories it takes to get him through the day, which typically includes an hour of heavy-duty weight training, three hours of high-intensity cardio, teaching a one-hour karate class, and a couple hundred miles of outdoor biking. Then he goes to work.

This June, Tom will be competing in the Race Across America, a bike race that begins in California and ends in New Jersey. Although the route is 50% longer than the Tour de France, Tom plans to finish it in about half the time it took Lance Armstrong to complete the Tour. He'll cycle 300 miles a day and sleep 20 minutes every six hours.

As you can imagine, Tom has to plan his diet very carefully, and ND plays an essential role. Tom uses ND's Daily Needs Calculator to figure out how many extra calories his various workouts will burn off. (Most of us use this tool to see how many calories we can afford to eat without gaining weight. Tom, on the other hand, has to work pretty hard to make sure he eats enough.)

Tom also has to pack a lot of nutritional value into those 10,000 calories. ND's Total Consumption tool makes it easier for Tom to ensure that he's getting enough protein, essential fatty acids, antioxidants, vitamins, and minerals to keep his 51-year-old body performing at its peak.

What's more, Tom's also diabetic, so he has to watch his blood sugar. ND's Glycemic Load estimator helps him select the foods that will provide enough carbohydrates during and after workouts without sending his blood sugar soaring or crashing.

Tom Seabourne is obviously an extraordinary guy. Few of us have the energy and drive to fit in eight hours of exercise a day, in addition to working 40-plus hours a week and raising five teenagers. "But if I can find eight hours a day," he insists, "you can find 30 minutes."

Tom, who has a Ph.D. in sports psychology, strongly believes that setting goals—even small ones—is key. "It doesn't have to be a marathon or a 3,000-mile bike race," he says. "Even registering for a 5K walk/run can be a powerful trigger for transformation."

For more information on how you can support Tom and his mission, read the ND Blog.

What's your goal? Whatever you choose, ND can help—with simple but powerful tools that help you calculate your nutritional needs, plan your exercise, track your intake, and manage health concerns. Visit NutritionData.com to learn how to put these tools to work for you.

If ND has helped you reinvent yourself in ways large or small, and you'd like to share your story with the ND community, send an e-mail to champions@nutritiondata.com.

To your good health,

Monica Reinagel
Chief Nutrition Advisor, NutritionData.com

P.S. Downloadable Nutrition Facts labels are back! You can once again download and print official Nutrition Facts labels for any food or recipe on ND. Look for the link at the bottom of the Nutrition Facts label on any nutritional analysis page.

A noted nutrition researcher, best-selling author, and professionally trained chef, Monica Reinagel is the author of The Inflammation Free Diet Plan and creator of the IF Rating system.


Sent: 02/12/2007
Subject: The Best Chocolate For Your Heart
Dear ND Friends,

Now that chocolate counts as health food, we don't need Valentine's Day as an excuse to indulge anymore. As you probably know, cacao beans contain potent flavonoids that help protect your heart in many important ways. They increase the elasticity of your blood vessels, help keep blood clots from forming, and improve cholesterol profiles. Although chocolate can be high in fat and calories, most experts now agree that a small daily serving (1 to 1½ ounces) of dark chocolate can be a very healthy habit.

You can't judge a bean by its color

It's widely believed that the darker the chocolate is, the more flavonoids it contains. But this is not entirely true. The beneficial flavonoids are found in the cocoa solids (as opposed to the cocoa butter). In general, the darker the chocolate, the more cocoa it contains. But much of the flavonoid content may be destroyed in processing, so you can't judge a chocolate bar entirely by its color or even its cocoa percentage.

Some chocolate manufacturers have been working to develop new processing methods that leave more of the valuable flavonoids intact. If you decide to treat your valentine or yourself to a gift of chocolate, look for CocoaViaTM products (made by the manufacturers of Dove chocolates) or ActicoaTM chocolate and cocoa powder by Callebaut. Both brands are processed using methods that preserve maximum flavonoid content.

One last tip: When you combine cocoa with milk (as in milk chocolate or hot cocoa), a protein in the milk binds to the flavonoids in the chocolate and makes them less absorbable. If you enjoy hot cocoa, consider using soy milk instead of cow's milk.

Be sure to check the ND Blog regularly for the latest nutrition research and discussion on food, health, and nutrition issues. Past blog entries are also archived by topics (such as Heart Health and Weight Loss) to help you find the information that interests you most. As always, your comments, questions, and ideas are welcome. Click on the comment link at the bottom of any post to join the conversation.

To your good health,

Monica Reinagel
Chief Nutrition Advisor, NutritionData.com

A noted nutrition researcher, best-selling author, and professionally trained chef, Monica Reinagel is the author of The Inflammation Free Diet Plan and creator of the IF Rating system.


Sent: 01/29/2007
Subject: Your Healthy Heart
Dear ND Friends,

Thanks for all the great questions and comments that you've been posting on the ND Blog. We've been discussing everything from New Year's resolutions to the pros and cons of dairy foods. But the topic that really got everyone going was the FDA's draft opinion that food from cloned animals does not need to be specially labeled.

According to our poll, about half of you feel that we don't yet know enough about the safety of food from cloned animals, and the vast majority of you disagree with the FDA's position that these foods don't need to be labeled. The FDA is accepting public comments on this issue until April 2nd. Visit the FDA's website to find out how to voice your opinion to the nation's nutrition policy-makers.

If there are other issues or questions that you'd like to see discussed on the ND Blog, please let us know by posting a comment.

Did you know?

You can add foods that aren't included in the ND database to your personal ND Pantry using ND's Custom Entry Tool. If you can't find your favorite kind of cereal or breakfast bar in the database, simply create a custom entry using the nutritional information from the package. ND can then include your custom foods in the nutritional analysis of your recipes or meals.

In honor of National Heart Month, the ND Blog will shine the spotlight on heart health in February. Look for updates on the latest nutrition research along with some great heart-healthy recipes and menus from our sister site, Epicurious.com. Just to get you started, try their wonderful recipe for Orange Roughy with Arugula, Garlic, and Tomatoes.

Heartfelt warm wishes,

Monica Reinagel
Chief Nutrition Advisor, NutritionData.com

A noted nutrition researcher, best-selling author, and professionally trained chef, Monica Reinagel is the author of The Inflammation Free Diet Plan and creator of the IF Rating system.


Sent: 01/16/2007
Subject: Kick-start a Nutritious New Year!
Dear ND Friends,

My name is Monica Reinagel, and I'm delighted to be a new member of the ND team! As ND's nutrition advisor, I'll be writing the ND newsletter as well as contributing to the new ND Blog.

I hope your New Year is off to a great start! It's said that more than half of all New Year's resolutions are abandoned by January 15. What do you say we buck the odds? In my experience, the people who succeed in making long-term positive changes are the ones who have a plan, the right tools, and the support of others with the same goals. You'll find all three at NutritionData.com—along with the most complete nutritional information and analysis available anywhere. Log on today to keep your healthy resolutions on track!

Curious about the new calorie-burning sodas? Got an opinion on the FDA's ruling on cloned foods? Looking for something healthy and delicious to make for dinner? You'll find all this and much more on the new ND Blog. We'll be talking about the latest nutrition news, diet and fitness tips, answers to your health and nutrition questions, healthy recipes, and all sorts of other fun and helpful stuff. I hope you'll chime in by posting your comments and questions as well.

Pantry users: To import your personal food lists to the new ND servers, you'll need to complete a quick, one-time registration on the new NutritionData.com web site from the computer you usually use to access your pantry. Then, simply log on from any computer to access your personal food lists and recipes. You'll also have lots more pantry space! (If you haven't used the pantry tool on ND before, simply click on the Pantry tab and register to start building your own personalized food and recipe database.)

ND healthy weight-loss tip: Watch what you drink. Beverages containing sugar (including fruit juice and sports, energy, and soft drinks) as well as alcoholic drinks can add hundreds of extra calories a day—without your even realizing it. These extra calories don't fill you up. In fact, people tend to eat as many calories (or more) when they drink beer or cola with their meal as they do when they drink water. To reduce calories without feeling hungry, replace at least some of those high-calorie drinks with zero-calorie options like tea, water, or sugar-free drinks. Read more secrets of healthy weight loss.

Wishing you the best of health,

Monica Reinagel
Sent: 10/03/2006
Subject: SR19, Additional Nutrients, Important User Survey
Dear NutritionData User,

Exactly two months ago, I wrote to tell you that CondeNet had purchased NutritionData. That announcement resulted in a flood of positive feedback. ND is growing faster than ever before and still improving, thanks to the attention and leadership of more than a dozen very capable professionals. As evidence of that improvement, consider ND's latest changes...

SR19
CondeNet's team just finished updating ND's database with data from Release 19 of the USDA's National Nutrient Database. This latest release provides revised nutrient levels for many foods, plus more than 200 new food listings.

Choline, Betaine, and Fluoride
For some of its food listings, ND now provides data on three additional nutrients -- Choline, Betaine, and Fluoride. You'll find these nutrients in the Nutrient Tables segment of ND's Analysis and Total Consumption reports. You can also now search for foods highest in each of these nutrients by using ND's Nutrient Search tool:
http://www.nutritiondata.com/tools/nutrient-search

Note: These three nutrients are being studied by many nutritional researchers, but the FDA has not yet established Daily Values or other definitive guidelines related to their consumption.

Help Us Make ND Even Better!
CondeNet just unveiled a detailed user survey that's designed to help us determine which new features are most important to ND's users. Every member of CondeNet's management team will be combing through the results of this survey. Don't miss this opportunity to have your voice heard and help shape the course of ND's future:
http://ad.doubleclick.net/clk;52153559;14309825;k?http://www.insightexpress.com/s/Nutr107955

Stay tuned -- in the weeks and months ahead, you'll begin to see some exciting new features at ND, all aimed at making the site more useful to you.

Best,
Ron Johnson
Sent: 07/24/2006
Subject: A New Beginning
Dear NutritionData User,

I'm writing to you today to tell you that NutritionData has been sold. In this update, I'll introduce you to ND's new owner, and explain to you why this change in ownership is some of the most wonderful news I've ever delivered...

Meet CondeNet
CondeNet is the Web division of Conde Nast Publications. While you might not know this company by name, you're undoubtedly familiar with many of their high-quality products. Conde Nast produces Gourmet, Bon Appetit, The New Yorker, House & Garden, Architectural Digest, SELF, Wired, and over a dozen other popular magazines. CondeNet creates and manages several award-winning websites, including online versions of the above publications and stand alone web sites, including one of my favorites, Epicurious.com. Over the past eleven years, CondeNet has demonstrated its passion and commitment to the Internet by providing enjoyable, useful sites and services that have attracted over 9 million unique visitors in 2006.

Why Did We Sell ND to CondeNet?
Lori and I created ND because we wanted consumers to have easy access to unbiased nutritional information. Over the past three years, we've been able to forge our dream into a dynamic and informative website. And along the way, we've been rewarded by feedback from thousands of people who have used ND to help improve their diets and positively transform their lives.

We believe that many more people can benefit from ND, but the continued growth of our site has been straining our limited resources. After meeting with CondeNet, we immediately knew they could take ND to a higher level. Not only do they have the ability to better manage and promote our site, but they share the dream of making ND the best it can be.

Changes to ND
At the bottom of each ND page, you'll see a new footer which identifies CondeNet as ND's owner and provides links to many of CondeNet's other sites. (If you haven't already been there, I specifically recommend that you check out the feature articles and recipes on Epicurious.com.)  Other than that, the visible changes will probably be minimal. ND will continue to be a free resource for all consumers, and ND's expanded IT department will continue to hone the quality and performance of this site.

Lori and I will have a less active role in the new ND, but we're not disappearing. For the next few years, we'll continue to consult with ND's new owner to help insure that ND becomes all that it can be.

Thanks in advance for your support of the new ND!

Best,
Ron Johnson
Sent: 06/26/2006
Subject: Estimated Glycemic Load, IF Rating, More Omegas
Dear NutritionData User,

Today, I'm proud to announce the addition of two fascinating new features -- Estimated Glycemic Load and IF Rating(TM) -- which further extend the scope of ND's information-rich analysis. Please read on to learn more about these two new features...

Estimated Glycemic Load (eGL)
For a number of years, we've looked at ways of including glycemic data in ND's analysis. Our biggest obstacle was that glycemic data did not exist for the majority of foods in ND's database. Furthermore, there wasn't a reliable way to generate glycemic values for your recipes or custom entries. After much research, however, we've finally found a practical way to estimate Glycemic Load when the food's Glycemic Index is unknown. Estimated Glycemic Loads are now provided on all Analysis and Total Consumption reports, for benefit of those users who follow GI-related diets.

To learn more about ND's method for estimating Glycemic Load, please see:
http://www.nutritiondata.com/help/estimated-glycemic-load

For general information about Glycemic Index and Load, please see:
http://www.nutritiondata.com/topics/glycemic-index

IF (Inflammation Factor) Rating
In ND's previous update newsletter, I introduced Monica Reinagel, a nutritional researcher who has developed a method for gauging the inflammatory effect of foods. You've undoubtedly heard nutritional authors talk about "good fats" and "bad fats", and how fish oil or other sources of Omega-3 fats can improve your health. Monica's IF Rating system goes way beyond that, by quantifying the anticipated health effects of more than 20 separate nutrients. For example, some nutrients are known to alter your body's production of inflammatory and anti-inflammatory prostaglandins, others help control free radicals, and some work to moderate homocysteine levels. Various research has shown that these actions may significantly influence your resistance to many diseases.

Monica's system represents the "cutting edge" of nutritional analysis, and requires some nutrient data that is not yet consistently available for all foods. We think she's on to something, though, and are pleased to include her analysis as a supplement to our own. ND now provides IF Ratings and related commentary for more than 6,000 foods in its database. To learn more, please see:
http://www.nutritiondata.com/help/inflammation

Note: ND provides IF Ratings for benefit of those users who follow Monica's Inflammation-Free Diet Plan. For guidance in the use of IF Ratings, we recommend that you consult Monica's book and website. Information about these resources is available through the above link.

Turn it On/Off
If you're like me, you'll find that the above two features really enhance ND's Analysis. If you don't appreciate the extra information, though, simply turn those features off with the customizable display settings on ND's Preference page:
http://www.nutritiondata.com/tools/preferences

More Omegas
During our previous update, ND added the reporting of Total Omega-3 and Total Omega-6 Fats to its nutrient tables. For this update, we've further improved that feature.

The challenge to accurately reporting Omega-3 and Omega-6 totals is that the available fatty acid data is often limited. For example, 18:3 is a polyunsaturated fat which is commonly known as linolenic acid. There are two common isomers of linolenic acid: 18:3 n-3 c,c,c (alpha-linolenic acid, an Omega-3) and 18:3 n-6 c,c,c (gamma-linolenic acid, an Omega-6). The data available to ND for some food listings only includes a value for undifferentiated 18:3. In other words, nutritional laboratories (such as the USDA) don't always break out these individual isomers.

For the previous update, ND totaled Omega-3 and -6 fats based on only the positively identified isomers, which represents a very conservative approach. Upon further review of our data and methods, and discussions with other nutritional experts, it became clear that a more accurate and practical way of determining Omega totals was to also include a portion of the undifferentiated values for certain fatty acids. We've revised our methods accordingly, and now show (estimated) totals that we believe more accurately reflect the total Omega-3 and -6 content for most foods.

Best,
Ron Johnson
Sent: 05/23/2006
Subject: Total Omega-3s and Omega-6s
Dear NutritionData User,

We frequently receive emails with questions about omega-3 and omega-6 fatty acids. Omega-3 is a type of polyunsaturated fat that's found in fish and certain meats, nuts, and seeds. Omega-6 is more common in vegetable oils. Omega-3s and omega-6s are not yet considered "essential" nutrients by the FDA, but many health experts do believe they play an important role in nutrition. Their general consensus is that most people consume too much omega-6 and not enough omega-3. This encourages your body to produce more inflammatory chemicals (called prostaglandins), which may make you more susceptible to some diseases.

ND now provides you a better way to monitor your omega-3 and omega-6 consumption...

Total Omega-3 and Omega-6 Fats
ND's Nutrient Tables have always reported values for individual omega-3 and omega-6 fatty acids. (There are several, which can be identified by the "n-3" or "n-6" in their names.) For your convenience, ND now includes two rows at the bottom of the fatty acids table, which report "Total omega-3 fats" and "Total omega-6 fats". If you track your omega-3 or omega-6 intake, this will save you the step of adding up the individual values. These totals are now included in all Analyses and Total Consumption reports.

Omega-3 and Omega-6 Searches
ND's Nutrient Search tool (http://www.nutritiondata.com/tools/nutrient-search) has also been updated to allow you to search for foods highest in total omega-3s or total omega-6s.

Other Inflammatory Factors
Omega-3 and omega-6 fats aren't the only nutritional compounds that are linked to inflammation in the body. I'm pleased to announce that we're now consulting with Monica Reinagel, who's a leading researcher in this area of advanced nutrition. Within a few weeks, with Monica's assistance, we plan to introduce a tool that will help you gage the overall inflammatory effect of your diet. For additional background on this concept, visit Monica's site (http://www.inflammationfactor.com) or pick up a copy of her Inflammation-Free Diet Plan.

DV Adjustment for Vitamin E
As part of the latest update, we've made an adjustment to the Daily Value that ND uses for vitamin E. The reason for this is that there have been changes in the way our data suppliers measure and report vitamin E content. The FDA's official Daily Value for vitamin E is 30 IU. Vitamin E content, however, is most commonly reported in milligrams, and different forms of vitamin E (i.e. different tocopherols) convert differently between mgs and IUs. Up until this point, ND had been using a Daily Value which was conservatively based on the vitamin E being in one of its less active forms. For the majority of foods in ND's database, vitamin E is now reported as alpha-tocopherol, the natural and most active form. Because of this, ND has adjusted its Daily Value for vitamin E downward, from 30mg to 20mg.

Interesting Products
ND doesn't accept advertising for this newsletter, but we do occasionally mention some of our favorite health-related products. Here are three new ones to take a look at...

Mu2 Sportsmask -- ND's office is near Phoenix, AZ. Because of a recent drought and some large local land development projects, the air here lately has been very dusty. Lori and I love to exercise outside, but have been plagued with respiratory infections triggered by the reduced air quality. We now use the Sportsmask to completely block dust