High-Fructose Corn Syrup Overview

HFCS is made up of approximately 50% glucose and 50% fructose, similar to sucrose.
Its use by food manufacturers aims to reduce costs in food production.
Increasing consumption of HFCS correlates with rising obesity rates in the U.S., sparking controversy over its health effects.
Shift in consumer preference is noted, with sugar re-emerging on food labels as a selling point.

Fiber is indigestible matter that reaches the large intestine after passing through the small intestine.
Three major classifications of fiber:
- Dietary fiber: Intrinsic to plants, containing nondigestible carbohydrates and lignin.
- Functional fiber: Isolated or synthesized nondigestible carbohydrates that provide health benefits.
- Total fiber: Combination of dietary and functional fiber.

Proteins are made up of amino acids and can be classified into two categories:
- Complete proteins: Contain all nine essential amino acids; examples include meat, fish, milk, and eggs.
- Incomplete proteins: Lack adequate amounts of one or more essential amino acids; most plant foods fall into this category, except soy.
The limiting amino acid is the essential amino acid that is insufficient in an incomplete protein.
Resources like Self Magazine's Nutrition Data can help identify protein quality and complementary proteins.

Fats provide the highest energy density at 9 calories per gram, serve as long-term energy storage, and assist in absorbing fat-soluble vitamins.
Types of fats include:
- Monounsaturated fats
- Polyunsaturated fats: Include essential fatty acids like omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid).
- Saturated fats
Trans-fats are created through hydrogenation, where unsaturated fats solidify; these fats raise bad cholesterol (LDL) and lower good cholesterol (HDL).
High trans-fat intake is linked to increased risks of heart disease, stroke, and type-2 diabetes.

Cholesterol is a lipid used in hormone and vitamin D production, and in digestive juices.
Two types of lipoproteins:
- HDL (high-density lipoprotein): Known as "good" cholesterol.
- LDL (low-density lipoprotein): Known as "bad" cholesterol.
Excess cholesterol can lead to fatty deposits in blood vessels, posing risks for heart attacks and vascular diseases.

Vitamins are organic compounds essential for metabolic processes; they can be fat-soluble or water-soluble.
Fat-soluble vitamins (A, D, E, K) are absorbed with lipids and can accumulate in body fat.
Water-soluble vitamins (B-complex and C) are not stored in the body and are excreted in urine, lowering hypervitaminosis risk.

Minerals are inorganic compounds essential for bodily functions and cannot be synthesized internally.
Major minerals needed in moderate amounts include potassium, sodium, calcium, phosphorus, magnesium, and chloride; calcium and phosphorus are crucial for bone health.
Trace minerals are also important but required in much smaller quantities.

Food energy is measured in kilocalories (kcals); key energy values per gram:
- Carbohydrates: 4 kcal
- Proteins: 4 kcal
- Fats: 9 kcal
- Alcohol: 7 kcal (not a nutrient)
Daily calorie needs generally range from 1500 to 2000 kcal, influenced by individual factors such as age, height, and activity level.
An excess of 3500 calories leads to a weight gain of one pound; an additional 200 calories per day can result in a 20-pound gain in a year if not offset by physical activity.

MyPlate is a visualization tool developed by the USDA to promote a balanced diet, categorizing food into six groups: fruits, vegetables, grains, protein, dairy, and oils.
Recommendations suggest making half the plate fruits and vegetables, with the remainder consisting of grains and protein, prioritizing grains slightly over protein.
The initiative aims to provide clear dietary guidelines for maintaining a healthy lifestyle.