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Acne Foods For Prevention

Most of the people know about some of the things that have a propensity to cause acne such as greasy pizza, burgers or chocolate, but there are basically foods that may forestall acne, too.

Acne foods can help an issue the majority have handled since they were youths. We all hope it will go away once we get past the last of the teenage years, but when we hit 20 it feels like it still plagues plenty of us.

While there are a number of different reasons why it has effects on folk the way it does, there also are a range of ways to prevent acne thru food and / or diet. There are acne foods that you can make a habit of eating to stop or reduce the flare-up of acne.


Water is the number 1 liquid for helping to emolliate all health issues and acne is not different. One of the factors that create acne is dry skin. Drinking water replenishes the water in the body and therefore moisturizes your skin.

Watermelon and other melons provide moisture to your skin internally and is beneficial because in contains a few vitamins that keep the skin healthy thru food.

Green tea has been promoted as one of the super acne foods but you drink it rather than eating it. Not only is Green Tea healthy for your skin it can also help to prevent acne. Try to find organic green tea as it has natural chemicals in it that helps to clean the body of toxins.

Green tea

The oil and sebum that builds up in your pores and creates the spot, is essentially toxins leaving the body. So, if you lose the poisons from your body that increase acne irritation you'll have started the first step to acne free skin.

Walnuts, flax seed oil, and fish can all be helpful acne forestalling foods, and even useful for treating acne. They all contain Omega-3, which is a natural anti-oxidant that is superb for the skin.

It helps correct the skin as well as keep it wet and flexible and that means healthier skin. There are also supplements that may be used for getting Omega-3 into the system, although fresh foods will give your body the highest quality minerals and vitamins.

Walnuts

Fresh berries are also great foods to eat to reduce eruptions and forestall acne. They have many minerals and vitamins necessary for clear skin but, most importantly, they all have antioxidants in them that help to keep the skin defended from damage and even some kinds of bacteria. These chemicals are completely natural so they don't have dangerous side-effects.

There are other acne foods that you can apply to your skin rather than eat to keep your skin in first-class condition and acne free. As an example, you may use the watermelon peel ( after you have eaten the watermelon ) on your face to help the skin directly absorb some of the moisture and nutrients to stop the eruption of acne. Crazy, huh?

Floating market for my nutrition goodies...

Interested in optimizing your health? Are you sick and tired of being sick and tired? Perhaps you are suffering from debilitating ailments. Did you know that having the right nutrition facts can increase your overall health physically, mentally and emotionally? Think about it.

When you’re fatigued, have a headache or any kind of muscle or joint pain you are absolutely miserable. Everything you do somehow seems more difficult. Your concentration is weakened and your mood becomes sour. You become less tolerant and easily annoyed.

The poor health domino effect can be tough for you to intercept. Once you do however, relief is a welcomed change. What if you knew which fruits and vegetables prevented certain ailments? You could then include them in your daily or weekly diet to avoid the domino effect all together.


Imagine never having a headache, experiencing indigestion or worrying about poor eyesight. Are there fruits and vegetables out there that can correct these conditions? Yes. Knowing your nutrition facts better prepares you to live a longer, healthier and happier life.

Nutrition Facts

Here are a few nutrition facts worth knowing when grocery shopping:

• Strawberries – combats cancer, protects your heart, boosts memory and calms stress
• Honey - heals wounds, aids digestion, guards against ulcers, increases energy and fights allergies
• Prunes - slows aging process, prevents constipation, boosts memory and lowers cholesterol
• Walnuts - lowers cholesterol, combats cancer, lifts mood and protects against heart disease
• Water - promotes weight loss, combats cancer, conquers kidney stones, smoothes skin
• Onion - reduce risk of heart attack, combats cancer, kills bacteria and fights fungus
• Carrots - saves eyesight, protects your heart, prevents constipation and promotes weight loss
• Beets - controls blood pressure, combats cancer, strengthens bones and protects your heart
• Figs - promotes weight loss, helps stops strokes, lowers cholesterol and controls blood pressure
• Lemons - combats cancer, protects your heart, smoothes skin and stops scurvy

Is there more to consider when making changes to your diet? Yes, in addition to the healing properties in fruits and vegetables, it is also good to be aware of the following:

• The benefits of vitamins and minerals (and their sources)
• Best food combinations for health and healing
• Fruits and vegetables that prevent diseases
• Various herbs and their most valuable effects

Aloevera

A popular and powerful plant is Aloe Vera. It helps lower cholesterol; reduces inflammation resulting from radiation therapy; increases blood-vessel generation in lower extremities of people with poor circulation; soothes stomach irritation; promotes the healing of cuts, burns, insect bites, bruises, acne, blemishes, sunburns; aids in the healing of ulcers; promotes normal bowel movements; alleviates many colon problems.

Isn’t preventative care the best treatment for sickness and disease? Why not educate yourself and the all the benefits provided for us by nature? Keep this information handy and try to work towards to healthier life for you and your family. This information will save you time, money and a lot of discomfort caused by poor health.

The benefits of vitamins (and their sources)

Learning to Choose Healthy Foods

Today's hectic and demanding lifestyle as well as the emergence of convenient stores is among the major reasons why people skip their healthy meals. After learning how to depend on fast food stores and convenience stores, it is easier for people to just grab a food that contains less nutrition compared to those foods that matter.

With all these drastic changes in the habit of eating, food preparation and food options, people have become more prone to various diseases because their bodies fail to absorb the nutrients it needs. Contrary to common conception, healthy foods need not to be expensive, rare or hard to prepare.


In fact, most of these recommended foods for healthy living is cheaper, abundant, and easier to prepare compared to those that can be bought in the nearest convenient store.

Why Choose Healthy Foods?

Most food and nutrition experts say that healthy eating is not about what people cannot eat, it is about what people could eat in order to get the optimum nutrition that their bodies need.

If you are one of those who are on their way of learning to eat healthy foods, the best valuable thing that you can do when buying inside the grocery store or super market is to pick those that are fresh, unprocessed and whole. This is very ideal especially if you plan to buy fruit and vegetables, whole grains, legumes, nuts and seeds, and sprouts.

Why Choose Healthy Foods?

Considered as live foods, being fresh ensures that the food still contain the greatest amount of vitamins, minerals, and enzymes that provides the body with optimum nutrition.

Make sure that you eat fruits that are fresh, dried without belerang dioxide or frozen without preservatives and avoid eating fruits that are canned and in heavy syrup because these have preservatives, additives, and sweeteners. Also, eat veggies that are fresh or raw, lightly steamed, baked and dried without belerang and avoid eating veggies that are frozen with preservatives, additives, sweeteners.

Always opt for fresh sprouts and avoid veggies that are fried or overcooked. When it comes to grains, opt for whole grain products that are unprocessed, nonirradiated, non genetically modified, sugar free, no chemical additives, no preservatives and other whole grain & sprouted grain products like bread, muffins, tortillas, cereals, and pasta, crackers.

choose carefully

Avoid products with white flour, unbleached flour, enriched flour, sweeteners, chemical additives, refined and processed grains, quick oats, instant oatmeal, and instant cereals.

When it comes to legumes, choose beans, peas, lentils, and chickpeas. Avoid using canned legumes prepared without animal fat, with chemical additives, sweeteners, pork and beans, and soybeans. Nuts and seeds such as almonds, filberts, pine nuts, cashews, raw seeds, sunflower, pumpkin, sesame, raw nut butters, and tahini should be eaten raw.

Avoid eating dry roasted nuts and seeds. Also, make sure that you choose animal foods such as eggs, poultry and other meat that are free range, hormone and antibiotic free as well as grass fed. In fish, opt for those that have the lowest exposure to mercury.

Aside from this, you should always consider eating organic foods over to those commercially-produced ones. Nutritionists say that organic foods are indeed the purest and healthiest foods out there because they are not yet contaminated with pesticides and have higher percentage of nutrition.

Learning to read and check the label of the food item that you are about to buy is one of the best ways to ensure that you will be eating healthy food. Checking if the item is properly labeled - especially these are pre-packaged - is your main defense and protection against possible adverse effects and unwanted ingredients or contents.

Lovely kid drinks a glass of milk

Milk has a wide variety of uses and thus is one of the most basic items found in kitchens worldwide. It is consumed as a beverage, poured on cereals, and used in many different ways in cooking. In response to consumers with different nutritional demands, modern food science has made many different types of fluid milk available.

Although milk can be less inviting to people who are concerned with their weight because of its high fat content, some types of milk contain no fat at all.

Whole milk — Containing 3 1/2 percent milk fat, this type of milk is often simply labeled “milk” or “vitamin D milk” if that particular vitamin has been added. Of all types of milk, whole milk is among the highest in fat and calories. One cup has 150 calories and approximately 8 grams of fat.


Reduced-fat milk — Often referred to as two percent, this type of milk has had some milk fat removed from it. Two percent reflects the amount of fat in the milk by weight. It does not refer to the percentage of calories from fat. One cup of 2 percent milk has 130 calories and 5 grams of fat.

about 100 calories and 2.6 grams of fat in 1 cup.

Nonfat or skim milk — Skim milk, which contains less than 0.5 percent milk fat, is now more often labeled nonfat milk. It contains the same amount of nutrients, such as calcium, as its higher fat counterparts, but it has no fat and just 90 calories.

Buttermilk — Buttermilk was once the residue left from churning butter, but today’s version is made from adding a lactic acid culture to milk. The result is far less rich than the original “natural” buttermilk, but it still retains the thick texture and acidic tang of old. Some manufacturers add flecks of butter for an authentic look or stabilizers to prevent separation. Because of its name, buttermilk may sound high in fat. Yet, in most instances it is not.

Buttermilk derives its fat content from the milk used to make it, and in the United States low-fat or nonfat milk is used most often. Calories and fat in buttermilk depend on what type of milk was used to make it. Check the label for fat content.

Acidophilus milk — Normally killed during pasteurization, the healthy bacteria culture Lactobacillus acidophilus is reintroduced into whole, low-fat, or nonfat milk to create sweet acidophilus milk. In a milk, both acidophilus and bifidobacteria cultures are added.

Acidophilus occurs naturally in the body and is found mainly in the small intestine. Many factors can alter the level of this intestinal bacterium, including diet, alcohol consumption, illness, and medications. Alterations in levels can sometimes lead to poor digestion, diarrhea, and bloating.

Drinking acidophilus milk products may reduce intestinal infection and diarrhea and improve milk digestion and tolerance. Studies are under way to evaluate whether these bacteria can help regulate blood cholesterol levels and prevent cancer.

Calories and fat in acidophilus milk depend on what type of milk was cultured with the acidophilus bacterium. If whole milk was used, for example, acidophilus-treated milk contains the same amount of fat and calories as whole milk.

Lactose-reduced and lactose-free milk — These products are tailored to people who have trouble digesting lactose, a sugar found in milk. An enzyme called lactase is added during the processing of this milk.

The result is that lactose in the milk is reduced by at least 70 percent (lactose-reduced) or up to 99.9 percent (lactose-free). Calories and fat in lactose-reduced and lactose-free milk depend on what type of milk was cultured.

Ultrapasteurized milk (UHT) — This milk has been popular in Europe for many years, but it has only recently appeared in U.S. supermarkets. The “ultra-heat treatment” (UHT) sterilizes milk by quickly heating it, sometimes as high as 300 degrees Fahrenheit, and then quickly cooling it before packaging it in vacuum-packed, aseptic containers.

UHT milk can be stored for 2 to 3 months without refrigeration, until opened. Once opened, UHT milk should be refrigerated and quickly consumed. It can spoil, but unlike other milk, it does not curdle as a warning sign of spoilage.

The ultra-heat process makes the milk taste slightly scalded, but it is thought that the treatment does not substantially affect the nutrient value. The amount of fat and calories in UHT milk depends on the type of milk from which it was made.

Preparation Tips

It is easy to overcook milk when heating it. When milk is heated to a temperature that is too high, its proteins clump together and curds appear in the milk. When heating milk, always use low heat and stir frequently. Using a double boiler when heating milk also helps prevent overheating.

Anyone who has ever had homemade hot cocoa knows that heated milk can develop a “skin” (a thickened surface). An easy way to prevent this is to mix a little cornstarch into the milk before heating it.

Serving Suggestions

Serving Suggestions

Nonfat milk has the least amount of fat and calories but still provides all of milk’s nutrients. Many people prefer its lighter texture and taste to the heaviness of whole milk. Even the staunchest fan of whole milk can easily be converted to using this healthier alternative.

Make the change gradually. Start by mixing equal parts of whole milk with 2 percent milk. Then, in stepwise progression, use just 2 percent, next a combination of 2 percent and 1 percent, then just 1 percent, then a combination of 1 percent and skim milk, and eventually only skim milk. If you dislike skim milk, 1 percent or 2 percent milk is a reasonable option, especially if it keeps you drinking milk.

Buttermilk can be substituted for cream in many recipes: a half cup of buttermilk has 1 gram of fat, but the same serving of light cream has 31 grams.

Whenever possible, lower the amount of fat in a recipe by substituting a lowerfat milk. A cream soup made with low-fat milk is just as rich tasting, especially if you thicken the soup with a bit of flour.

A cup of cocoa made with skim milk provides more nutrients and fewer calories than the average chocolate dessert, and it is just as effective for satisfying a sweet tooth.

Lunch in zone diet

Definition

The Zone Diet kegiatan is a food management system that claims to promote optimal metabolic efficiency in the body by balancing the hormones insulin and glucagon. Insulin is responsible for converting, in the blood, incoming nutrients into cells. Glucagon regulates glucose in the liver. The Zone’s food plan consists of a dietary intake of 40% carbohydrates, 30% protein, and 30% fat.

Origins

In 1995, Dr. Barry Sears, Ph.D., a former biotechnology researcher for the Massachusetts Institute of Technology, authored The Zone. Since that time, the book has sold over one million copies. One of the more popular carbohydrate-restrictive diets, the Zone’s success has recently spawned several Zone “knock-off” diets.

The Zone Diet is based on a kegiatan Dr. Sears developed almost twenty years earlier to treat heart disease in Type 2 diabetics. One of his key inspirations for developing this kegiatan was his own genetic history, which demonstrated an inclination for premature heart attack.


Benefits

The name of Dr. Sears’ diet refers to an expression used by athletes to describe a euphoric state of optimal physical and mental efficiency. At its heart, the Zone Diet strives to control two metabolic hormones, insulin and glucagons, as well as properly balance eicosanoid metabolism.

Eicosanoids, found in fatty acids, are important in the regulation of inflammatory, immunological and hemostatic (arresting hemorrhage) processes. Metabolism is the chemical process in living cells that provides the body with energy and new material to repair waste.

In addition to permanent weight loss, this hormonal balance is said to increase longevity and blood flow, improve the immune system, and promote a sense of general well being. Furthermore, the Zone Diet is thought to assist in the prevention of chronic ailments such as diabetes, heart disease, and high blood pressure.

Description

dietary ratio 40/30/30

The diet asserts that by controlling the glucagons-insulin ratio in the body, it promotes long-term weight loss as the body burns excess fat. In addition, it is claimed that balancing levels of eicosanoids further increases mental and physical performance and reduces inflammation and hunger.

This state of hormonal balance, also referred to as “the Zone,” is achieved, according to the diet, by maintaining a dietary ratio of 40% carbohydrates, 30% fat, and 30% protein. It is this dietary ratio that has led people to call the Zone a “40/30/30 diet.”

The Zone diet requires eating five times a day. Three full meals as well as a mid-afternoon and pre-bed-time snack. The dieter is told that he/she should eat at least once every five hours to maintain proper insulin levels. There are two distinct methods used when preparing a Zone meal: the Eyeball Method and the Block Method. Following either method should provide a daily caloric intake of roughly 1,200 calories for women and 1,500 calories for men.

With the Eyeball Method, the dieter’s hand is used to judge portion sizes. For low fat proteins (chicken and fish), the portion should be approximately the size and thickness of the dieter’s palm. This equals roughly three ounces of protein for women and four ounces for men. Then carbohydrates are added to the meal.

For “favorable” carbohydrates, such as most fruits and vegetables, two loose, fist-sized portions may be added. For “unfavorable” carbohydrates, such as pasta and grains, only one tight, fist-sized portion may be added. Finally, a “dash” of dietary fat is added, which can consist of a few nuts, olives, or guacamole.

The second, and more precise, method for the Zone diet is the Block Method. In this method, each “Zone Food Block” consists of three “mini-blocks,” which each represent one portion each of low-fat protein, favorable carbohydrates, and dietary fat.

These mini-blocks contain a precise measurement of these macronutrients, specifically seven grams of protein, nine grams of carbohydrates, and 1.5 grams of fat. Each of the three daily meals and snacks consists of a set number of blocks. Women should consume three blocks per meal and one block for each snack, totaling eleven blocks each day.

Men should consume four blocks per meal and one block for each snack, totaling 14 blocks each day. These are considered the minimum daily nutritional requirements for an adult. Different factors, such as increased muscle mass and pregnancy, may increase the daily food block requirements.

The Zone diet is only one of four key elements in the entire nutritional kegiatan proposed by Dr. Sears. The other three elements are the use of monounsaturated fats, dietary supplementation of Omega-3 fish oils, and exercise.

These other elements, it is asserted, will help control metabolic function, produce “good” eicosanoids, and lower insulin levels. These four elements combined should produce a positive hormonal balance and thus increased health and permanent weight loss.

Preparations

There are few preparations required for going on the Zone diet. However, as with going on any diet, it is wise to consult with a physician beforehand. A physical examination and blood work are suggested, particularly to determine levels of cholesterol, glucose, insulin, and triglycerides (fatty acids).

Dieters should also prepare their kitchens by purchasing proper measuring tools and a food scale. In addition, they should empty their cupboards of all foods with high-density carbohydrates. Zone “quick start” kits are also available from various retailers and on-line stores.

Zone diet grocery list

Precautions

As every individual possesses a unique biochemistry, achieving “the Zone,” the state of optimal mental and physical efficiency, can be very subjective. This subjectivity can lead to confusion and frustration as individuals attempt to find their perfect metabolic balance using the 40/30/30 diet plan. Some critics believe the Zone diet is too strict, making it too difficult to maintain over a long period of time.

Due to its high protein ration (30%), the Zone diet is not recommended for people with impaired liver or kidney function. Protein metabolizes in the liver and is then excreted by the kidneys. The added strain of a high protein diet can cause long-term damage to these organs, as well as cause kidney stones and bone loss.

Some experts further believe that these high protein requirements also contra-indicate the Zone diet for people with or at risk of heart disease, due to the higher level of saturated fat and cholesterol in many high protein foods. Clinical studies have shown that high fat/high protein/low carbohydrate diets can also increase the risk of serious diseases such as high blood pressure, stroke, and adult-onset diabetes.

Despite Dr. Sears’ claims to the contrary, many scientific studies show that the Zone diet may actually impair physical performance rather than enhance it. Fatigue experienced by athletes during exercise may be due to the diet’s low proportions of dietary intake of carbohydrates (as stated above) as well as inadequate caloric intake. Additionally, the suggested benefits of risk reduction and increased health may be overstated.

Side effects

Dr. Sears states there are few or no side effects associated with his diet. However, many nutritional experts disagree. The Zone diet requires an intake of carbohydrates below the minimum nutritional daily requirements (100–120 g) agreed upon by most health experts.

This deficiency can lead to several health risks such as cardiac problems, ketosis, and orthostatic hypotension (temporarily lowered blood pressure, usually from standing up quickly, causing temporary blood flow reduction and lack of oxygen to the brain, then lightheadedness and sometimes loss of consciousness). Mineral and vitamin deficiencies caused by low carbohydrate consumption may increase the risk of numerous diseases.

The diet’s high protein intake places added stress on kidney functions, increasing the risk of gout, osteoporosis, kidney stones, and kidney damage. One researcher, Sachiko St. Jeor, and colleagues concluded that dieters following diets like the Zone are potentially at risk for vitamin and mineral deficiencies.

Research and general acceptance

Although the Zone diet is not as strongly criticized as most high protein/low carbohydrate diets, few health organizations and nutritionists endorse it. Indeed, organizations such as the American College of Sports Medicine and the American Dietetic Association have publicly disagreed with the 40/30/30 plan.

Most experts note the Zone diet’s lack of scientific credibility, either claiming that the majority of Dr. Sears’ observations and findings are supported by poorly controlled studies, unproven theories, non-validated results, and half-truths, or that the majority of published scientific research points to the detrimental effects of the Zone rather than to its health benefits. The long-term effects of the Zone diet have not been fully researched; therefore, the diet’s long-term health benefits and risks are still undefined.

Sweeteners

Sweeteners come from various sources. They have been sought throughout history for their pleasing taste and many uses. Just stop and think of what you have eaten today.

This morning you may have sweetened your tea with honey and put maple syrup on your pancakes. At lunch, you may have eaten a snack food made with corn syrup — a form of sugar — and, perhaps, you finished off dinner with a cake made with the most commonly used and best known sweetener of all, granulated sugar.

The science of sweetness, however, goes beyond the source of the foodstuff for the sweetener. At a molecular level, approximately 100 chemicals are sweet. They all are referred to as sugars. Common ones you may have heard of include the following:


Sucrose — Table sugar is the crystallized form of sucrose. Sucrose is referred to as a simple sugar. It is naturally occurring in all plants that depend on sunlight to produce energy. Sugar cane and sugar beets are among the most abundant producers of sucrose in the plant kingdom.

Glucose — A simple sugar that plays many key roles in the body, glucose is a simple sugar found in fruits, honey, cereal, flour, and nuts.

Fructose — The sweetest of all sugars is found in abundance in honey and fruit.

Lactose — Another simple sugar, lactose occurs only in milk. It is often added to other foods during processing to improve taste.

Maltose — The result of a chemical processing that uses starch and malt, maltose has numerous commercial food uses. It is often used in beer, bread, and baby food, among other things.

Pectin — A complex sugar, pectin is found in apples, citrus fruits, and some vegetables. It is a form of fiber.

Nutrition

All sugars are carbohydrates and play a key role in providing the body with energy. The calorie content depends on the type of sweetener used. For example, table sugar has about 16 calories per teaspoon, and honey has about 21 calories per teaspoon.

Generally, sweeteners often are referred to as having “empty calories.” They contain few or no vitamins, minerals, or other nutrients. And, because they are appealing, it can be easy to eat too much. This excess could make it difficult to maintain a healthy weight.

Heavy use of sweeteners also may increase the risk of tooth decay, which is why it is important to brush after eating a sweet food, particularly one that is sticky, such as caramel. For these reasons, it is best to minimize the amount of sweeteners in your diet.

Selection and Storage

These factors depend on the type of sweetener. Check the following sections, which provide more information on common types of sweeteners, for specifics.

Sugar

sugar

Sugar was once considered as valuable as gold because of its scarcity. Its use spread throughout the Western world after explorers, then armies, conquered parts of ancient Arabia. In early times, it was sold and traded in blocks, which were then ground into powder.

Although sugar is a carbohydrate that occurs naturally in every fruit and vegetable, it is found in the greatest quantities as sucrose in sugar cane, which is grown in the tropics, and sugar beets, which can be cultivated in colder climates. Juice extracted from the crushed cane or sliced
beets is then processed to make sugar.

Typically, the juice is boiled, and then chemicals are added to the solution to purify it. The resulting syrup is known as molasses. Continued processing separates crystals from the molasses and other by-products. The crystals are then dried and packaged as sugar.

The most common types of sugars found in supermarkets are as follows:

• Granulated white sugar — Often referred to as table sugar, this is the most commonly used type of sugar. There are different grades of granulated white sugar, and the size of the sugar crystal determines how it is used. Regular, extra-fine, or fine sugar is the sugar found most commonly in the sugar bowl and called for in most cookbook recipes. Superfine sugar or ultrafine sugar has the smallest crystal size and is often used in cakes and meringues and to sweeten fruits or iced drinks. Superfine sugar dissolves the most easily in water.
• Brown sugar — Brown sugar is sold in dark and light varieties. It is simply white sugar crystals coated in a molasses syrup to add a natural mellow flavor and color. Dark brown sugar has more color and a stronger molasses flavor. Its fuller flavor is called for in recipes for gingerbread and baked beans. Lighter types are usually used in baking. Neither type of brown sugar is considered raw sugar, although they do look similar to it.
• Confectioners’ sugar — Also known as powdered sugar, this is granulated sugar that has been ground into a powder. A small amount of cornstarch can be added to prevent clumping. Confectioners’ sugar typically is used to make icing, in whipping cream, and as a topping for desserts.
• Decorating or coarse sugar — Also called sugar crystals, decorating sugar has granules about four times larger than those of regular granulated sugar. It undergoes a special processing method to make it resistant to color change and breakdown at high temperatures. This makes it useful for making fondants or liqueurs.
• Sanding sugar — Also called colored sugar, sanding sugar is used for decorating and is characterized by large crystals. This is desirable in decorating because it gives the food a sparkling appearance.
• Flavored sugar — This is simply granulated sugar that has been combined or scented with various ingredients such as cinnamon or vanilla.
• Fruit sugar — Slightly finer than “regular” sugar, fruit sugar is used in dry mixes such as gelatin desserts, pudding mixes, and drink mixes. The more uniform crystals prevent separation or settling of smaller crystals to the bottom of the box.

In addition to sweetening items, sugar plays an important role in making food. It is a critical ingredient in bread, in which it provides food for yeast and thus helps bread to rise. It also adds to the flavor and crust color of baked goods and helps extend shelf life.

Granulated white sugar

In large amounts, sugar inhibits the growth of yeast and molds in jams and jellies. Sugar syrups protect frozen and canned foods from browning and withering.

In ice cream, beverages, baked goods, and other products, sugar adds bulk, texture, and body. It is also used in many condiments, such as ketchup and salad dressing, where it blends flavors, reduces acidity, and helps create a smooth texture.

Sugar has a long shelf life. Kept tightly wrapped and in a cool, dark place, it will keep for months or even years.

Preparation Tips: Sugar adds flavor and calories but little else. Therefore, it is best for most of us to minimize its role in our diet. Make a little go a long way. To do so:

• Add spices, such as cinnamon or nutmeg, to foods to jazz up flavor while reducing sweeteners used in them.
• Add fruit or yogurt to foods such as cereal, instead of a sweetener.
• Avoid sweetened soft drinks, and minimize fruit juices with added sugar. Better yet, drink water.
• Check labels for sugar or any one of the chemical names for it: glucose, sucrose, lactose, or fructose, to name just a few. Also, watch for corn syrup or malt syrup, two more widely used sweeteners in food manufacturing.

Serving Suggestions: Manufacturers can reduce the fat in many foods, but it is hard to do without sugar. Sugar is a key component of baked goods and desserts and is used to enhance the flavor of everything from sweet-and-sour stir-fry to ham. The amount of sugar used in a recipe often can be reduced by up to half without compromising the flavor. However, this is not always the case, so a bit of trial and error is required.

Honey

Honey

In ancient times, this thick, sweet, golden liquid was thought of as a healing agent, a gift from the gods, and a symbol of wealth. Today, this sweetener is still revered, although not as highly, for being a natural source of sweet flavor.

Honey is made by bees. The basic ingredient is nectar gathered from flowers. Enzymes in the bee’s saliva convert the nectar into honey. Essentially, this is a simple matter of chemistry, in which the sugar (sucrose) in nectar is converted into fructose and glucose.

As the phrase “busy as a bee” suggests, bees work hard to make honey. The bee must make up to 100,000 round trips from hive to flower and back just to make a quart of honey.

Honey is divided into three basic categories:

• Liquid honey, which is extracted from the comb
• Chunk-style honey, a liquid honey with pieces of the honeycomb
• Comb honey, a square or round piece of the honeycomb, with the honey inside

Within these three categories are hundreds of different types of honey. Honey’s color ranges from light to dark. The flavor ranges from mild to strong and depends on the type of flower from which the nectar was taken. In general, the darker the honey, the stronger the flavor.

One tablespoon of honey has about 64 calories. Although sugar has about 48 calories per tablespoon, honey does have some advantages over sugar. Its sweetening power is stronger. And honey, unlike other sweeteners, does contain trace amounts of vitamins and minerals.

If kept in a sealed container and a cool dark place, honey can be kept for a long time. Cooler temperatures, such as in a refrigerator, may cause honey to thicken. Warming it up, however, restores honey’s appearance. Its taste is not altered. However, very warm temperatures can change honey’s flavor.

Preparation Tips: Most honey sold in stores is pasteurized, filtered, and blended. Some cooks buy honey directly from an apiary because they believe that these processes alter or dull honey’s delicate flavor.

Honey also can be used as a substitute for sugar (about 1/2 cup honey for 1 cup of sugar) in many recipes. Keep in mind, however, that honey may cause food to brown more quickly. In addition, you will need to reduce the liquid in the recipe.

Serving Suggestions: Honey adds moisture to cakes, breads, and other confections. It is also an excellent topping for most baked goods. One other common use is as a glaze for meats such as ham.

Syrups

syrups

Sugar also comes in syrups — thick, viscous, sweet liquids that have various tastes and uses. The most common types include the following:

• Cane syrup — Thick and extremely sweet, cane syrup is made from sugar cane. It is a common ingredient in Caribbean and Creole recipes.
• Grain syrups — Sweet syrups can be made from several grains: barley, wheat, corn, or rice. They are not as sweet as sugar but are commonly used in food manufacturing because they do not readily form crystals. Corn syrup is perhaps the most widely used grain syrup. It is made by processing corn starch and is available in light and dark forms. Malt syrup, made from evaporated corn mash and sprouted barley, is another common grain syrup. It has a strong flavor and is used in bread making.
• Golden syrup — Popular in England, golden syrup is similar in consistency to corn syrup and has a golden color. It is made from sugar cane juice and has a toasted flavor. It is also known as light treacle.
• Maple syrup — The best known of all syrups, maple syrup is made by boiling the sap of certain species of maple trees (Acer saccharum) found mainly in Quebec, New York, and Vermont. This clear, subtly flavored syrup is sweeter than sugar and has a distinctive flavor.
• Molasses — Molasses, a dark viscous syrup, is a by-product of the sugar-making process and is generally used for flavoring foods or as a glaze. It is poured over foods as a condiment in some regions of the United States. Light molasses is produced during the first stages of the sugar-extraction process. Dark molasses is made during the second stage and is referred to as unsulfured molasses. Blackstrap molasses, made during the selesai stage of sugar production, is darkly colored and has an intense flavor.
• Black treacle — Black treacle is a thick, black, and sticky syrup. It is very similar to molasses and is a by-product of the sugar-production process. Black treacle is sweeter than molasses. A lighter-colored and lighter-flavored form is also available. Both are more common in England.
• Palm syrup — This dark, thick, and intensely flavored syrup is made from palms. It is an ingredient in some Asian recipes and usually is sold only at specialty markets.

Preparation Tips: Most grain syrups are used commercially. In contrast, maple syrup is typically used at home. Pure maple syrup is found in supermarkets.

However, pancake syrups commonly contain either a small portion of maple syrup or maple flavoring that is then mixed with a grain syrup. Many types of syrups are used to make candy. Keep in mind that syrups high in sugar have a higher boiling point than water.

Serving Suggestions: Maple syrup is typically used as a topping for waffles and pancakes. Numerous types of syrups can be used as glazes for meats (ham, in particular, and also poultry or fish) or on top of vegetables, such as carrots. Molasses also makes an excellent glaze.

Sugar syrups make an excellent glaze for pound cakes and bundt cakes.

Chocolate

chocolate

If there is one flavoring that everyone seems to love, it’s chocolate. Rich and sweet, with a distinctive taste that cannot be duplicated, chocolate is the universal favorite when it comes to flavor. In fact, ancient cultures even thought it was a gift from the gods, one with medicinal properties. It is perhaps the most popular sweet flavoring worldwide.

Chocolate is made from the beans of the cacao tree, which grows in the warm, humid weather of the equatorial regions. Like coffee beans, the beans of the cacao tree must be dried, chopped, and roasted before use.

The processing of the beans results in a dark brown liquid called chocolate liquor. This fluid — which is 55 percent fat, 17 percent carbohydrate, and 11 percent protein — is used to make virtually all types of chocolate.

Different types of chocolate contain varying amounts of cocoa butter — a vegetable fat derived from the cacao bean — and solids from the cacao bean.

Chocolate types include the following:

• Unsweetened — Sometimes referred to as baker’s chocolate, this dark, rich, and bitter chocolate does not have any sugar added to it. It is usually added to recipes in which sugar is an ingredient.
• Bittersweet — This dark, rich chocolate is comprised mostly of chocolate liquor, meaning it is rich in cacao solids, but it may have some milk solids and other flavorings added to it.
• Semisweet — A favorite of makers of chocolate chip cookies, semisweet chocolate contains more milk solids and other flavorings than bittersweet chocolate.
• Milk — The sweetest of all chocolates, milk chocolate has a light-brown color and a mild chocolate flavor.
• White — This ivory-colored chocolate contains no cacao bean solids, but it does contain cocoa butter, which gives it a rich, creamy mouth-feel. It differs from white almond bark or candy coating, which uses vegetable fat as a base instead of cocoa butter.
• Imitation chocolate — Typically used in baking chips, imitation chocolate replaces some or all of the cocoa fat with other vegetable fats. It is high in fat (mostly saturated fat) and does contain caffeine.

Cocoa is another common type of chocolate. It is a powdered form of chocolate made from chocolate liquor. However, all cocoa butter has been removed from it.

A tablespoon of unsweetened cocoa powder contains about 15 calories and just under 1 gram of fat.

Cocoa typically is not sweetened and is added to recipes in which sugar is used. There are two main types of cocoa: natural and “Dutch-process.” Natural cocoa is light in color and has a strong chocolate flavor. In contrast, Dutch-process has a milder taste but is darker in color.

Chocolate’s nutritional value varies. One ounce of unsweetened chocolate has 145 calories, 16 grams of fat, and 9 grams of saturated fat. In comparison, an ounce of semisweet chocolate has 135 calories, 9 grams of fat, and 5 grams of saturated fat. Chocolate also is a source of protein and contains trace amounts of vitamins and some minerals, such as potassium.

Chocolate should be stored in a cool, dark place and can be kept for several months. Dark chocolate can be stored for up to a year. Varying temperatures will cause lighter, whitish areas to appear on chocolate — something that does not affect taste and is resolved when the chocolate is melted. Chocolate also can be frozen, but it must be wrapped tightly to prevent moisture from damaging the chocolate when it is thawed.

Preparation Tips: Cocoa can be used as a substitute for chocolate in recipes. However, when this substitution is made, fat needs to be added to the cocoa to ensure that the selesai product will be moist. Each square of unsweetened chocolate can be replaced with 3 table-spoons of cocoa and 1 tablespoon of cooking oil.

Melting chocolate is difficult because it burns easily. For that reason, it is best to use a double boiler to melt chocolate. Avoid splashing any water into the melting chocolate because doing so can cause the chocolate to become hard and thus unusable. Chopping the chocolate into small bits before melting it helps achieve the smooth, even consistency that many recipes require.

Always look at the ingredient list of the chocolate you buy to ensure that you are not getting a substitute.

Serving Suggestions: Chocolate is the classic dessert ingredient, providing the flavoring power for cakes, tortes, frostings, mousses, creams, and other sweets too numerous to count.

Chocolate’s high fat content and high calories mean it should be used in moderation. Use chocolate as an accent to a healthier food — such as a dip for strawberries — rather than as the main ingredient. Reduced-calorie hot cocoa mixes are an excellent way to feed a chocolate craving without the fat and calories. Or, simply save chocolate for special occasions.

Top 10 natural sweeteners

Cheese

Despite the high fat content of most forms of cheese, cheese remains an American favorite. Dairy cases are filled with different varieties of cheeses, and classic foods such as pizza, cheeseburgers, and tacos, all of which use some form of cheese, guarantee generations of cheese lovers.

The first cheese was said to have developed by accident, when milk was allowed to ferment. Whether the first cheese was formed from Mongolian yak’s milk, the African camel’s milk, or the Middle Eastern ewe’s milk is unknown and still debated.

But the results, after thousands of years, remain the same: the earliest coagulating curds of milk carried in a shepherd’s pouch have become a tempting treat, with many different types from which to choose.


Cheese can be made from various milks. Milk from cows is typically used in the United States, but milk from sheep, goats, camels, and other animals is used worldwide. In fact, some of the world’s finest gourmet cheeses are made from sheep’s milk.

No matter what type of milk is used, the process is essentially the same. The first step is to curdle the milk, essentially causing proteins in the milk to clump. Bacterial cultures or certain enzymes are used to curdle the milk. Next, the liquid surrounding the curds, which is called the whey, is drained.

Then the curds are pressed into shapes. Salt may be added at this point. The freshly made cheese is then allowed to age, a process that develops its flavor. Other ingredients also may be added at this point. In general, 11 pounds of milk are needed to make 1 pound of cheese. Knowing that, it is easy to see why cheese is dense in both calories and fat.

Like any dairy product, cheese is perishable. A general rule is that the harder the cheese, the longer it keeps. Categories of cheese are determined by the method used to make it, the type of milk used, the texture, or even the appearance of the rind. This classification system groups cheeses with common characteristics.

Fresh Cheeses

Fresh Cheeses

These cheeses were once made on the farm from surplus cream and quickly served. Today these cheeses are made with pasteurized milk, but they still have a short shelf life and must be consumed quickly. Fresh cheeses are not allowed to ripen or ferment very long, so they have a high moisture content, a mild flavor, and a smooth, creamy texture. They generally keep for 1 week after purchase or the “use by” date.

Common types of fresh cheeses include the following:

Cottage cheese
Usually thought of as a “diet” food, cottage cheese is a healthful food choice when it is made from skim or low-fat milk. Cottage cheese is only a few steps from milk. It is essentially the separation of milk into curds and whey. The curds are partially drained before cottage cheese is packaged and sold.

Cream cheese
The mild white spread often used for bagels, cream cheese is a better choice than butter, but it still has a lot of fat. Up to 90 percent of the calories in cream cheese are from fat. One tablespoon has about 50 calories and about 5 grams of fat. Even best choice.

Farmer’s cheese
Often used in baking, farmer’s cheese is essentially cottage cheese that has had most of the liquid pressed out of it. It is usually sold formed as a loaf and is relatively low in fat.

Mozzarella
The pizza topping of choice, mozzarella is a soft, bland cheese. Unlike other fresh cheeses, mozzarella has undergone a heating and kneading process. Whole-fat, skim, low-moisture, and fat-free versions of mozzarella cheese are available. Fresh mozzarella, sold in specialty and ethnic stores, is usually made from whole milk and, therefore, is higher in fat than other types.

Ricotta
A common ingredient in Italian dishes, ricotta is similar to cottage cheese but has a finer texture. Ricotta was once made from whey left over from making other cheeses. Today, it is made from whey and milk.

Semisoft Cheeses

Semisoft cheeses

Semisoft cheeses are firm on the outside yet soft and moist on the inside. Because they are aged for just a few weeks, they have a soft, moist texture and mild flavor.

Semisoft cheeses are used widely in cooking because they melt smoothly and easily. They are also easy to slice and so are excellent for hors d’oeuvres or for more ordinary uses, such as sandwich toppings.

Because these cheeses are soft, they are often coated with wax or another material to keep them intact. Some types of semisoft cheeses are aged. Others are “washed” in brine, which causes them to develop a rind on the outside. These processes also intensify the cheese’s flavor and, in some instances, sodium content.

Some common types of semisoft cheeses include:

Brick
The shape of this cheese is the origin of its name. When aged, it has an assertive flavor, like cheddar cheese. When it is young, it is mild.

Edam
A Dutch specialty, this cheese has a mild, buttery taste. It is often sold in balls or blocks coated with red wax. It is also available smoked.

Gouda
Another Dutch cheese, Gouda is sold in wedges and wheels usually covered in red wax. Like other semisoft cheeses, it has a mild flavor that becomes sharper as it ages. Gouda can be purchased as a smoked cheese.

Jarlsberg
A Norwegian specialty, this cheese is often compared to Swiss cheese. It is softer, however, and milder. Jarlsberg is also typically sold in wedges.

Limburger
Famed for its characteristic aroma, Limburger is one of the strongest-flavored semisoft cheeses. Limburger is easily sliced and can add a different twist to ordinary foods, such as sandwiches.

Provolone
The taste of this cheese depends on its age and how it is processed. Young provolone has a mild taste and ivory color. With age, its flavor becomes stronger, its texture drier, and its color darker. The cheese is sometimes smoked or has had a smoke flavoring added to it. Provolone is often sold in loaves.

Semisoft cheeses are generally higher in calories and fat than soft cheeses. For example, 1 1/2 ounces of Edam or provolone cheese has about 150 calories and about 12 grams of fat. In contrast, the same amount of cottage cheese (made with 2 percent milk) contains about 40 calories and 1 gram of fat. However, semisoft cheeses generally contain less fat and calories than hard cheeses because less milk is used to make semisoft cheeses than hard cheeses.

Soft, White-Rind Cheeses

Soft, white-rind cheeses are descendents of natural-rind cheeses, in which gray, green, and even red molds are allowed to grow on the surface of the cheese as it ripens. Most North American cheese consumers are put off by the colored mold growth, so the colorful natural-rind cheeses are nearly impossible to obtain outside of France.

Soft, white-rind cheeses are readily available, however. Instead of allowing natural mold growth, these cheeses are sprayed with white mold spores that seal the outside while allowing the interior of the cheese to maintain a soft, butter-like consistency at maturity. These cheeses garner their characteristic flavor from bacteria that grow on the outside and move inward. The result is a rich, creamy texture and full flavor. These cheeses often have fewer calories than hard cheeses.

Soft, white-rind cheeses include:

Brie
A cheese originating in northern France, Brie is often sold in wedges and has a tangy, buttery flavor.

Camembert
Also originating in northern France, Camembert has a velvety texture and a soft, light-yellow interior. Camembert is often wrapped in foil and sold in wooden boxes.

Blue or Blue-Veined Cheeses

Blue-Veined Cheeses

Blue-veined cheeses are created by the introduction of a blue mold into the milk before it thickens. The blue color, however, would not appear as the characteristic blue-green veins in cheeses without exposure to air. Therefore, the cheese is pierced with steel rods to let air circulate.

Most blue cheeses are made in the style of classic European blue cheeses. They can be firm or creamy and any color from chalk-white to golden-yellow. The flavor of these cheeses grows stronger with age. Although these cheeses are high in fat, only a small amount is typically used because of their strong flavor. Blue cheeses keep for 1 to 4 weeks after purchase.

Classic or blue-veined cheeses include:

Gorgonzola
Sold in wheels, Gorgonzola is an Italian specialty. The interior of the cheese is white with veins that are usually more green than blue.

Roquefort
Named for the area in France where the cheese is said to have originated, Roquefort has a crumbly texture and a sharp flavor. It is made from sheep’s milk.

Hard and Firm Cheeses

Hard and Firm Cheeses

This category is what most people think of when it comes to cheese. So-named because they become hardened with age, hard and firm cheeses include the well-known cheddar and Parmesan varieties.

They have a strong flavor and are widely used in cooking. They are also richer in calcium than softer cheeses because more milk is used in their production. However, this also means they are higher in fat and calories and so should be used in moderation in a healthful diet.

Hard and firm cheeses are divided into these categories:

Hard grating cheeses
Hard grating cheeses include Parmesan and Romano. As the name suggests, they are often grated before use, but they can be served as chunks. Both cheeses originated in Italy. Parmesan cheese takes its name from the Parma region, where this cheese may be aged up to 4 years. Romano cheese probably originated in Rome. Italian versions are made from sheep’s milk; American versions, in contrast, are made from cow’s milk.

Both types are common toppings for Italian favorites such as spaghetti. In general, these cheeses have a tangy flavor and pleasing aroma. During production, they are heated to set the curd and reduce moisture. Aging enhances their flavor and results in their texture becoming more crumbly.

Cheddar-type cheeses
Cheddar cheese originated in the English village of Cheddar and has since been adopted by cheese lovers all over the world. Cheddar’s distinct bite can range from mild to sharp, and the cheese is often seasoned with wine or spices. Cheddar cheese’s characteristic color is orange — the result of adding a natural vegetable coloring called annatto during production. Other cheddar-type cheeses include Cantal, Cheshire, Gloucester, Wensleydale, and Leicester.

Colby
A blander, more moist cheese than cheddar, Colby was developed in Wisconsin a century ago.

Gruyère-type cheeses
Carbon dioxide gases trapped inside the cheese while it is ripening create the characteristic “eyes” of this type of cheese. The cheese usually is a straw-yellow color and has a mild to rich, full flavor.

Monterey Jack
A mild, light-colored cheese, Monterey Jack also may be spiced up with bits of jalapeno peppers, pepperoni, or herbs and spices.

Swiss cheese
Known for the holes in it, Swiss cheese is a golden-yellow cheese and has a tangy flavor. The holes in it are caused by pockets of gas that develop when the cheese is made.

Processed Cheeses

Processed cheese is the most common type of cheese eaten in the United States, where it was originally developed. In processed cheese, one or more types of cheese are heated (which stops the aging process) and melted. An emulsifier is then added as a binding agent.

Additional dairy ingredients may be added, such as cream, whole or skim milk, buttermilk, or dried milk. Depending on the process, other thickeners or emulsifiers may be added for firmness and smoothness. A common type of processed cheese is American cheese, which is usually derived from cheddar cheese.

Processed cheeses have a mild flavor and melt easily and smoothly. They have a number of uses, from spreads to pasta toppings to dips. However, there are nutritional trade-offs. Processed cheeses are often higher in sodium than traditional cheeses and are somewhat lower in protein and other nutrients.

Infographic flavors of cheese (click to enlarge)

The U.S. Food and Drug Administration (FDA) closely regulates the composition of processed cheese. Label terms that indicate you are using a processed cheese include pasteurized process cheese, cheese food, and cheese spread.

Preparation Tips

To get the most flavor from your cheese, it should be allowed to warm to room temperature. Therefore, take cheese out of the refrigerator an hour in advance of when you plan to serve it. Keep the wrapper intact so the cheese does not dry out.

The opposite is true if you plan to grate cheese. It grates better when it is cold, and 10 minutes in the freezer speeds the process.

When melting cheese, use a gradual, medium heat, because it can turn rubbery when heated at a high temperature.

Serving Suggestions

Because most cheese is high in fat — about 40 percent of which is saturated — it should accompany other foods rather than be the centerpiece of a meal. Also, most cheeses are high in sodium because of the salt used for curing and flavoring.

That said, the flavor and texture of cheese mean that large quantities are not needed to enjoy it. Cheese is excellent as a garnish for soups and salads. Or, crumble bits of real blue cheese on your salad instead of pouring on fat-filled blue cheese dressing.

The result is a more authentic blue cheese taste with less fat and fewer calories. Top pasta with a small serving of grated cheese, such as Romano or Parmesan, but lean heavily on a vegetable-based sauce. Use a single slice of cheese atop a veggie-filled sandwich, or trade the cheese for a lean slice of turkey.

When making nachos, sprinkle baked tortilla pieces lightly with sharp cheddar cheese and then top the chips with plenty of healthier options: vegetables, beans, and salsa. If you have a craving for pizza, make your own. Take-out pizzas, especially if ordered with extra cheese, can supply the entire day’s fat supply with one piece.

Wine and cheese pairings