Food provides the energy and nutrients you need to be healthy. Nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water.

Healthy eating is not hard. The key is to

• Eat a variety of foods, including vegetables, fruits, and whole-grain products
• Eat lean meats, poultry, fish, beans, and low-fat dairy products
• Drink lots of water
• Limit salt, sugar, alcohol, saturated fat, and trans fat in your diet

Saturated fats are usually fats that come from animals. Look for trans fat on the labels of processed foods, margarines, and shortenings.

Given the diversity of animal life on our planet, it is not surprising that the animal diet would also vary substantially. The animal diet is the source of materials needed for building DNA and other complex molecules needed for growth, maintenance, and reproduction; collectively these processes are called biosynthesis. The diet is also the source of materials for ATP production in the cells. The diet must be balanced to provide the minerals and vitamins that are required for cellular function.

Food Requirements

What are the fundamental requirements of the animal diet? The animal diet should be well balanced and provide nutrients required for bodily function and the minerals and vitamins required for maintaining structure and regulation necessary for good health and reproductive capability.

Organic Precursors

The organic molecules required for building cellular material and tissues must come from food. Carbohydrates or sugars are the primary source of organic carbons in the animal body. During digestion, digestible carbohydrates are ultimately broken down into glucose and used to provide energy through metabolic pathways. Complex carbohydrates, including polysaccharides, can be broken down into glucose through biochemical modification; however, humans do not produce the enzyme cellulase and lack the ability to derive glucose from the polysaccharide cellulose. In humans, these molecules provide the fiber required for moving waste through the large intestine and a healthy colon. The intestinal flora in the human gut are able to extract some nutrition from these plant fibers. The excess sugars in the body are converted into glycogen and stored in the liver and muscles for later use. Glycogen stores are used to fuel prolonged exertions, such as long-distance running, and to provide energy during food shortage. Excess glycogen can be converted to fats, which are stored in the lower layer of the skin of mammals for insulation and energy storage. Excess digestible carbohydrates are stored by mammals in order to survive famine and aid in mobility.

Another important requirement is that of nitrogen. Protein catabolism provides a source of organic nitrogen. Amino acids are the building blocks of proteins and protein breakdown provides amino acids that are used for cellular function. The carbon and nitrogen derived from these become the building block for nucleotides, nucleic acids, proteins, cells, and tissues. Excess nitrogen must be excreted as it is toxic. Fats add flavor to food and promote a sense of satiety or fullness. Fatty foods are also significant sources of energy because one gram of fat contains nine calories. Fats are required in the diet to aid the absorption of fat-soluble vitamins and the production of fat-soluble hormones.

Essential Nutrients

While the animal body can synthesize many of the molecules required for function from the organic precursors, there are some nutrients that need to be consumed from food. These nutrients are termed essential nutrients, meaning they must be eaten, and the body cannot produce them.

The omega-3 alpha-linolenic acid and the omega-6 linoleic acid are essential fatty acids needed to make some membrane phospholipids. Vitamins are another class of essential organic molecules that are required in small quantities for many enzymes to function and, for this reason, are considered to be co-enzymes. Absence or low levels of vitamins can have a dramatic effect on health. Both fat-soluble and water-soluble vitamins must be obtained from food. Minerals are inorganic essential nutrients that must be obtained from food. Among their many functions, minerals help in structure and regulation and are considered co-factors. Certain amino acids also must be procured from food and cannot be synthesized by the body. These amino acids are the “essential” amino acids. The human body can synthesize only 11 of the 20 required amino acids; the rest must be obtained from food.

Food Energy and ATP

Animals need food to obtain energy and maintain homeostasis. Homeostasis is the ability of a system to maintain a stable internal environment even in the face of external changes to the environment. For example, the normal body temperature of humans is 37°C (98.6°F). Humans maintain this temperature even when the external temperature is hot or cold. It takes energy to maintain this body temperature, and animals obtain this energy from food.

The primary source of energy for animals is carbohydrates, mainly glucose. Glucose is called the body’s fuel. The digestible carbohydrates in an animal’s diet are converted to glucose molecules through a series of catabolic chemical reactions.

Adenosine triphosphate, or ATP, is the primary energy currency in cells; ATP stores energy in phosphate ester bonds. ATP releases energy when the phosphodiester bonds are broken and ATP is converted to ADP and a phosphate group. ATP is produced by the oxidative reactions in the cytoplasm and mitochondrion of the cell, where carbohydrates, proteins, and fats undergo a series of metabolic reactions collectively called cellular respiration. For example, glycolysis is a series of reactions in which glucose is converted to pyruvic acid and some of its chemical potential energy is transferred to NADH and ATP.

ATP is required for all cellular functions. It is used to build the organic molecules that are required for cells and tissues; it provides energy for muscle contraction and for the transmission of electrical signals in the nervous system. When the amount of ATP is available in excess of the body’s requirements, the liver uses the excess ATP and excess glucose to produce molecules called glycogen. Glycogen is a polymeric form of glucose and is stored in the liver and skeletal muscle cells. When blood sugar drops, the liver releases glucose from stores of glycogen. Skeletal muscle converts glycogen to glucose during intense exercise. The process of converting glucose and excess ATP to glycogen and the storage of excess energy is an evolutionarily important step in helping animals deal with mobility, food shortages, and famine.

Carbohydrates (say: kar-boh-HEYE-drayts) are the body's main source of energy. They are sometimes called "carbs" for short. If you have heard of low-carb diets, you may think carbs are bad for you. Well, eating some carbohydrates is important. They help your body store energy for later use.

Types of carbohydrates

The carbohydrate group includes simple carbohydrates, complex carbohydrates, and fiber.

Simple carbohydrates are "simple" because they are in the most basic form. They are also sometimes called simple sugars. They include the sugar in sugar bowls and in candy. They also include the kinds of sugar that are naturally in fruits, vegetables, and milk. So, if fruit and candy both have sugar, why should you pick the fruit? Fruit has lots of other nutrients that are great for your health. An orange, for example, has vitamin C that is good for your skin.

Complex carbohydrates are "complex" because they are made of lots of simple sugars strung together. They are also called starches. They include bread, cereal, and pasta. They also include certain vegetables, like potatoes, peas, and corn. Your body needs to break starches down into sugars to use them for energy.

Fiber comes in many forms, like the outer parts of rice and other grains. Fiber offers a lot of health benefits, including helping with digestion. Also, because your body can't break it down, fiber helps you feel full. That means you may be less likely to overeat.

Choosing carbohydrates

Sure, you may want to have some sweet treats from time to time. Overall, though, try to choose carbohydrates that offer the best boost for your health. Here's some useful info to help you choose:

When eating grains, choose mostly whole grains.

Grains are foods like wheat, rice, oats, and cornmeal. There are two main types of grains: whole grains and refined grains.

• Whole grains are foods like whole wheat bread, brown rice, whole cornmeal, and oatmeal. They offer lots of nutrients that your body needs, like vitamins, minerals, and fiber.
  • At least half the grains you eat should be whole grains.
  • It's not hard to figure out whether a product has a lot of whole grain. Just check the ingredients list on the package and see if a whole grain is one of the first few items listed.
  • Keep in mind that "multigrain," "100% wheat," and brown-looking bread are not necessarily whole grain breads.
• Refined grains mean that the food company has removed some of the grain — and, along with it, some of the great nutrients. That's why your best bet is whole grain.
• Enriched products means some of the nutrients have been added back in. If you eat products with refined grains, try to eat ones that are enriched.

Try to eat foods with dietary fiber.

Foods that contain good amounts of fiber include fruits, veggies, beans, nuts, seeds, and whole grains.

• The Nutrition Facts label on the back of food packages tells you how much fiber a product has. Aim to eat a total of around 25 grams of fiber per day.

Try to avoid foods with a lot of added sugar.

• Foods with a lot of sugar can have many calories but not much nutrition.
• Eating a lot of calories can lead to being an unhealthy weight, which can cause health problems such as diabetes and heart disease.
• Aim to keep added sugars to less than 10% of your calories. If you eat around 2,000 calories a day, that means you want no more than 200 calories to come from added sugar. A can of regular soda might have around 150 calories from added sugar.
• Things that have a lot of added sugars include fruit drinks, energy or sports drinks, cakes, cookies, donuts, and ice cream.
• You can tell if a food or drink has added sugars by looking at the list of ingredients. The ingredients are listed from the greatest amount to the least amount. If a type of sugar comes early in the list, it means the product has a lot of sugar.
• Types of added sugars include:
  • Corn sweetener and corn syrup
  • Fructose (say: FRUHK-tohss) and high-fructose corn syrup
  • Dextrose (say: DEKS-trohss)
  • Glucose (say: GLOO-kohss)
  • Maltose (say: MAHL-tohss)
  • Sucrose (say: SOO-krohss)
  • Honey
  • Sugar and brown sugar
  • Molasses
  • Syrup and malt syrup
• If you are thinking about using a sugar substitute, you may wonder if they are safe. The U.S. Food and Drug Administration approves their safety before they can be sold in foods and drinks like diet sodas. They can be used "in moderation," so try not to eat and drink them all day long, and focus instead on foods that are packed with nutrients, such as fruits and vegetables. Some sugar substitutes you can buy include:
  • Aspartame (say: ASS-per-taym), in products such as Equal
  • Sucralose (say: SOO-kruh-lohs), in products such as Splenda
  • Saccharin (say: SAH-kuh-rihn), in products such as Sweet'N Low
  • Acesulfame potassium (say: AY-see-SUHL-fahm PUH-tah-see-uhm), in products such as Sweet One
  • Stevia (say: STEE-vee-uh), in products such as Truvia

Does fat sound like something you should stop eating? Actually, your body needs some fat to grow and work well. Your body uses fats for energy, to make hormones, to keep your nerves healthy, and more. But it is important to make sure you eat the right types and amounts of fats.

How much fat should I eat?

The scoop on fat is pretty simple. Unsaturated fats are a better choice than other fats (read why), but you still don't want to eat a lot of them. Fat has more than twice as many calories per unit of measure than carbs and protein have. So, eating too much fat may increase your calories too much, which can cause you to gain too much weight. And being overweight or obese can cause serious health problems.

Want an idea of how much fat to eat? You should aim for a total of fat that's between 25% and 35% of all the calories you eat in a day. If you eat around 2,000 calories in a day, that means you would eat around 500 calories from fat.

Here's another way to think about it: The Nutrition Facts label on food packages tell you the % Daily Value, which is the percent for the day in that item. So, if your brownie says, "50% Daily Value" for fat, then you likely have eaten around half your fat for the day.

Some great ways to cut your fat is to limit how much you eat of foods like fatty meats, skin on poultry, and packaged cakes and cookies.

What types of fats should I eat?

To take care of your health, you should think about a few types of fat:

Like vitamins, minerals are things our bodies need to be healthy. Our bodies can't make them, so we've got to eat minerals in food. Check out our chart below for some major minerals.

You may have heard a lot about certain minerals, like calcium and sodium. That's because girls may get too much or too little of them. If you want to know what's "just right," read our info on minerals that need special attention.

Mineral chart

Minerals that need special attention

Many girls don't get enough of certain minerals and may get too much of others. Check out our info on some special minerals to learn more:

Calcium is very important for girls, but many teen girls don't get enough. You need it to build strong bones now and to help prevent bone disease later in life. Your goal should be 1,300 milligrams each day. This is 130% of the Daily Value. How much of the Daily Value is in a food is listed on the Nutrition Label on the package. Read more about calcium and bone health.

Iron helps prevent anemia, which is a kind of blood disorder. Lots of girls don't get the iron they need. Girls age 9 to 13 need 8 milligrams each day, and older girls need 15 milligrams. Find foods with iron.

Potassium helps prevent high blood pressure and may also prevent bone disease. Very few people get enough potassium each day, so it's important to eat or drink foods with potassium. These include low-fat dairy products as well as citrus fruits and juices, like oranges and orange juice.

Pass up the salt

You may have heard that you should watch how much sodium you eat. The mineral sodium, which is in salt, can help your body if you have the right amount. But most Americans eat way too much sodium, which can cause problems such as high blood pressure. Here's the low-down on sodium.

• You can read Nutrition Facts labels to see how much sodium is in the food you eat. Foods that might not taste salty may still have lots of sodium. For example, check your pizza, frozen meal, bread, cheese, and soup.
• Most people should not eat more than 2,300 milligrams (mg) of sodium per day. This is about the amount in one teaspoon of salt. Girls ages 9-13 should eat less than 2,200 mg per day.
• It’s a good idea for anyone with high blood pressure or pre-high blood pressure to limit their sodium to 1,500 mg. This is about the amount in two-thirds of a teaspoon of salt.
• Some ways to cut back on sodium are eating less restaurant food, rinsing canned veggies and beans before eating them, choosing unsalted nuts, and looking for products that say "No salt added" or "Reduced sodium." And put down the salt shaker!
• Potassium helps protect against some of the effects of too much sodium. You can get enough potassium by making sure you eat the recommended amount of fruits, vegetables, and low-fat dairy each day.

Proteins (say: PROH-teens) are found in every cell in your body, where they work to do the following:

• Help your cells get energy from the food you eat
• Build up and repair parts of your body
• Work to help carry oxygen to every part of your body
• Build your bones and help your muscles flex

Proteins are made up of smaller parts called amino acids (say: uh-MEE-noh ASS-ihdz). They look a little like beads in a chain.

Protein foods come in two types: complete proteins or incomplete proteins.

Complete proteins are foods that have all the amino acids your body needs. Meats and other products from animals (such as milk, cheese, eggs, and yogurt) are complete proteins.

Incomplete proteins are foods that don't provide all the amino acids your body needs. Foods from plants (such as beans or nuts) are incomplete proteins. It may sound like you can't get all the amino acids you need if you don't eat animal products, but that's not true. People who don't eat animal products still can get all of the different amino acids by eating a variety of plant foods and by combining different plant foods, such as rice and beans. Learn more about this type of eating, or vegetarianism.

Good sources of protein

There are lots of yummy ways to get the protein your body needs. Try to get protein from a variety of sources.

Here are some protein options:

• Fish and shellfish (which have certain health benefits, so try eating them two times a week instead of meat or poultry)
• Poultry (like chicken or turkey — without skin)
• Lean red meat (lean beef, pork, and lamb, like ground beef that's at least 90% lean)
• Eggs
• Unsalted nuts
• Peanut butter
• Nut butters, like almond butter
• Seeds
• Beans (pinto and kidney beans, for example)
• Peas (such as black-eyed peas and chickpeas)
• Lentils
• Soy products (tofu, tempeh, vegetarian burgers, fortified soymilk)
• Fat-free or low-fat milk
• Fat-free or low-fat dairy products (cheese, cottage cheese, yogurt)

Healthy ways to cook protein

Try healthier options when cooking protein foods. Cut off fat from meat, and remove skin from poultry. Try broiling, poaching, or roasting instead of frying. And avoid breading, which can add lots of extra calories.

If carbs, proteins, and fats are like main actors, then vitamins are important supporting actors in your diet. They help build bones, heal cuts, and even give you healthy skin. Want more reasons? Check out our chart below to learn what all the main vitamins do — and great ways to get them.

Your body also needs minerals to grow and be healthy. You may think of minerals as things like silver and gold, but minerals are also in food. Read all about the minerals you need.

Girls may get too little of two important vitamins: vitamin D and folic acid. Read our info below on vitamins that need special attention.

Vitamins that need special attention

We love all our vitamins, but two deserve a special mention.

Vitamin D works together with calcium, an important mineral, for bone health. Make sure to get 600 International Units of vitamin D every day. You can check out the chart below for foods with vitamin D. Read more about vitamin D and bone health.

Folic acid helps prevent a serious birth defect in babies. Anyone who can get pregnant needs 400 to 800 micrograms (mcg) of folic acid every day. Enriched grain foods, like fortified cereals and breads, have added folic acid. Eating a bowl of cereal every day is one way to get folic acid, but check the Nutrition Facts label on the box to see if your cereal has 100% of what you need. Another source is 100% orange juice. You also can get folic acid from a pill.

Vitamin chart

Did you know that water makes up more than half your body weight? Water does some amazing things for you. It helps:

• Your blood carry oxygen to all parts of your body
• Digest your food
• Get rid of waste products through your urine (pee)
• Keep you cool with sweat

How much water do you need?

Water is very important, but how much do you need? Here are some tips to help you know when to drink up:

• Always make sure to drink when you feel thirsty.
• Drink extra water when it's hot or when you are physically active. Learn more about water and being active. Each person has different needs, and most Americans get enough water. If you want a general idea, keep in mind that teen girls usually need around 7 cups of liquids each day. Soup, juice, tea, and other liquids count toward that total.
• Your urine should be light yellow. If it is dark yellow, you probably need more water.

What about bottled water?

Some people like bottled water for its taste or convenience. Some people buy it because they think it's safer than tap water. If you are concerned about safety, your local water department can tell you more about your local water. If you're interested in bottled water, keep a few things in mind.

• There are different types of bottled water. Sometimes bottled water is tap water that has been put through a special process. Read the label to learn more.
• Most bottled water does not have fluoride added. Fluoride is added to tap water in most of the United States to help prevent cavities. If you mostly drink bottled water, you may not be getting enough fluoride.
• Bottled water has an effect on the environment, and not just because the bottles may end up in the trash. For example, shipping the water to the store creates pollution.

Ways to drink more water

Do you find water dull? If you want to make your water a little more, well, mouth-watering, you can:

• Add some lemon or lime
• Slip in a slice of cucumber
• Try sparkling water
• Add a piece of fruit or a splash of juice

Other drinks

If you are choosing a drink other than water, keep these tips in mind:

• Limit sugary sodas and drinks like punch. These often have a lot of calories without any nutrition. Instead, choose water or low-calorie drinks.
• Choose 1% or skim milk. Whole milk is not as good for you partly because it is high in saturated fat.
• You don't need to drink special vitamin waters. Eating a mix of healthy foods is all you need. And some vitamin waters have a lot of added sugar.
• You don't need to drink a lot of special sports drinks. Those are most helpful when you are being active for more than an hour at a time, especially in very hot weather.
• Avoid energy drinks. Energy drinks often have a lot of caffeine, which can mess up your sleep and cause other problems. They also have added sugars and other ingredients that may be unhealthy.

Nutrition is about eating a healthy and balanced diet. Food and drink provide the energy and nutrients you need to be healthy. Understanding these nutrition terms may make it easier for you to make better food choices.

Amino Acids

Amino acids are the building blocks of proteins. The body produces many amino acids and others come from food. The body absorbs amino acids through the small intestine into the blood. Then the blood carries them throughout the body.

Blood Glucose

Glucose — also called blood sugar — is the main sugar found in the blood and the main source of energy for your body.

Calories

A unit of energy in food. Carbohydrates, fats, protein, and alcohol in the foods and drinks we eat provide food energy or "calories."

Carbohydrates

Carbohydrates are one of the main types of nutrients. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs. It stores any extra sugar in your liver and muscles for when it is needed. There are two types of carbohydrates: simple and complex. Simple carbohydrates include natural and added sugars. Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes.

Cholesterol

Cholesterol is a waxy, fat-like substance that’s found in all cells of the body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. However, cholesterol also is found in some of the foods you eat. High levels of cholesterol in the blood can increase your risk of heart disease.

Dehydration

Dehydration is a condition that happens when you do not take in enough liquids to replace those that you lose. You can lose liquids through frequent urinating, sweating, diarrhea, or vomiting. When you are dehydrated, your body does not have enough fluid and electrolytes to work properly.

Diet

Your diet is made up of what you eat and drink. There are many different types of diets, such as vegetarian diets, weight loss diets, and diets for people with certain health problems.

Dietary Supplements

A dietary supplement is a product you take to supplement your diet. It contains one or more dietary ingredients (including vitamins; minerals; herbs or other botanicals; amino acids; and other substances). Supplements do not have to go through the testing that drugs do for effectiveness and safety.

Digestion

Digestion is the process the body uses to break down food into nutrients. The body uses the nutrients for energy, growth, and cell repair.

Electrolytes

Electrolytes are minerals in body fluids. They include sodium, potassium, magnesium, and chloride. When you are dehydrated, your body does not have enough fluid and electrolytes.

Enzymes

Enzymes are substances that speed up chemical reactions in the body.

Fatty Acid

Fatty acid is a major component of fats that is used by the body for energy and tissue development.

Fiber

Fiber is a substance in plants. Dietary fiber is the kind you eat. It's a type of carbohydrate. You may also see it listed on a food label as soluble fiber or insoluble fiber. Both types have important health benefits. Fiber makes you feel full faster, and stay full for a longer time. That can help you control your weight. It helps digestion and helps prevent constipation.

Gluten

Gluten is a protein found in wheat, rye, and barley. It can also be in products such as vitamin and nutrient supplements, lip balms, and certain medicines.

Glycemic Index

The glycemic index (GI) measures how a carbohydrate-containing food raises blood sugar.

HDL

HDL stands for high-density lipoproteins. It is also known as “good” cholesterol. HDL is one of the two types of lipoproteins that carry cholesterol throughout your body. It carries the cholesterol from other parts of your body back to your liver. Your liver removes the cholesterol from your body.

LDL

LDL stands for low-density lipoproteins. It is also known as “bad” cholesterol. LDL is one of the two types of lipoproteins that carry cholesterol throughout your body. A high LDL level leads to a buildup of cholesterol in your arteries.

Metabolism

Metabolism is the process your body uses to get or make energy from the food you eat.

Monounsaturated Fat

Monounsaturated fat is a type of fat is found in avocados, canola oil, nuts, olives and olive oil, and seeds. Eating food that has more monounsaturated fat (or "healthy fat") instead of saturated fat (like butter) may help lower cholesterol and reduce heart disease risk. However, monounsaturated fat has the same number of calories as other types of fat and may contribute to weight gain if you eat too much of it.

Nutrient

Nutrients are chemical compounds in food that are used by the body to function properly and maintain health. Examples include proteins, fats, carbohydrates, vitamins, and minerals.

Nutrition

This field of study focuses on foods and substances in foods that help animals (and plants) to grow and stay healthy. Nutrition science also includes behaviors and social factors related to food choices. The foods we eat provide energy (calories) and nutrients such as protein, fat, carbohydrate, vitamins, minerals, and water. Eating healthy foods in the right amounts gives your body energy to perform daily activities, helps you to maintain a healthy body weight, and can lower your risk for certain diseases such as diabetes and heart disease.

Polyunsaturated Fat

Polyunsaturated fat is a type of fat that is liquid at room temperature. There are two types of polyunsaturated fatty acids (PUFAs): omega-6 and omega-3. Omega-6 fatty acids are found in liquid vegetable oils, such as corn oil, safflower oil, and soybean oil. Omega-3 fatty acids come from plant sources—including canola oil, flaxseed, soybean oil, and walnuts—and from fish and shellfish.

Protein

Protein is in every living cell in the body. Your body needs protein from the foods you eat to build and maintain bones, muscles, and skin. You get proteins in your diet from meat, dairy products, nuts, and certain grains and beans. Proteins from meat and other animal products are complete proteins. This means they supply all of the amino acids the body can't make on its own. Plant proteins are incomplete. You must combine different types of plant proteins to get all of the amino acids your body needs. You need to eat protein every day, because your body doesn't store it the way it stores fats or carbohydrates.

Saturated Fat

Saturated fat is a type of fat that is solid at room temperature. Saturated fat is found in full-fat dairy products (like butter, cheese, cream, regular ice cream, and whole milk), coconut oil, lard, palm oil, ready-to-eat meats, and the skin and fat of chicken and turkey, among other foods. Saturated fats have the same number of calories as other types of fat, and may contribute to weight gain if eaten in excess. Eating a diet high in saturated fat also raises blood cholesterol and risk of heart disease.

Sodium

Table salt is made up of the elements sodium and chlorine - the technical name for salt is sodium chloride. Your body needs some sodium to work properly. It helps with the function of nerves and muscles. It also helps to keep the right balance of fluids in your body.

Sugar

Sugars are a type of simple carbohydrate. They have a sweet taste. Sugars can be found naturally in fruits, vegetables, milk, and milk products. They are also added to many foods and drinks during preparation or processing. Types of sugar include glucose, fructose, and sucrose. Your digestive system breaks down sugar into glucose. Your cells use the glucose for energy.

Total Fat

Fat is a type of nutrient. You need a certain amount of fat in your diet to stay healthy, but not too much. Fats give you energy and help your body absorb vitamins. Dietary fat also plays a major role in your cholesterol levels. Not all fats are the same. You should try to avoid saturated fats and trans fats.

Trans Fat

Trans fat is a type of fat that is created when liquid oils are changed into solid fats, like shortening and some margarines. It makes them last longer without going bad. It may also be found in crackers, cookies, and snack foods. Trans fat raises your LDL (bad) cholesterol and lowers your HDL (good) cholesterol.

Triglycerides

Triglycerides are a type of fat found in your blood. Too much of this type of fat may raise the risk of coronary artery heart disease, especially in women.

Water Intake

We all need to drink water. How much you need depends on your size, activity level, and the weather where you live. Keeping track of your water intake helps make sure that you get enough. Your intake includes fluids that you drink, and fluids you get from food.