Numbered Publications: FCS3
FCS3-571: Fiber: Are You Bulking Up on the Benefits?
Ingrid Adams | Nov. 12, 2024 (Major Revision)
You may have heard you should eat more fiber, but do you know why? Fiber, in adequate amounts, decreases the risk for heart disease, supports blood sugar management, improves digestive health, and contributes to weight management.
FCS3-104: Lactose Intolerance
Sandra Bastin | Nov. 12, 2024 (Major Revision)
Lactose intolerance is the inability to digest lactose, the natural sugar found in most dairy products. Lactase, an enzyme our bodies produce, breaks down lactose into simpler units during digestion. Some people do not produce enough lactase or do not produce lactase at all. In this case, the lactose does not get broken down into smaller units. Instead, the lactose is fermented in the colon. This fermentation process often produces common symptoms of lactose intolerance, including bloating, abdominal gas or pain, diarrhea, and nausea.
FCS3-574: Cholesterol 101
Ingrid Adams | Oct. 15, 2024 (New)
Cholesterol is a fat-like substance found in all cells of the body. Our bodies naturally make cholesterol. Foods we eat can also impact the levels in our blood. Cholesterol is needed for the body to function properly, but too much cholesterol in our blood can have an impact on our health.
FCS3-555: Probiotics: Friendly Bacteria
Ingrid Adams | Oct. 14, 2024 (New)
Probiotics are live microorganisms, mainly bacteria and some yeasts, that may provide some health benefits. They also help to digest the foods we eat. “Probiotic” is a broad term for many different living organisms that can be found in foods, drinks, and supplements. The type and number of bacteria in our guts can change depending on our consumption of these items, in addition to other factors including health status, antibiotic and medication use, where we live, and even stress levels. Many of these probiotics found in food sources and supplements are like the bacteria found naturally in our bodies.
FCS3-644: Vitamin E for Everyone
Heather Norman-Burgdolf | Aug. 16, 2024 (New)
We are exposed to harmful chemicals in our environment each day that can cause free radicals. These could be from cigarette smoke, pollution, or even too much sun. Our body processes can even create free radicals. This matters because free radicals can cause damage to our cells. There are several nutrients found in abundance in foods that can help minimize free radicals in our body. One of those nutrients is vitamin E.
FCS3-645: Vitamin K All the Way
Heather Norman-Burgdolf | Aug. 16, 2024 (New)
Have you ever wondered what happens when you get a paper cut? Why do you stop bleeding after a certain amount of time? You can thank the vitamin-K-rich foods you eat for that. Vitamin K plays an important role in blood clotting when an injury happens and supports bone health and strength.
FCS3-643: Adding Up Vitamin A in the Diet
Heather Norman-Burgdolf | Aug. 16, 2024 (New)
What do sweet potatoes and beef liver have in common? They are both excellent sources of vitamin A. We need this vitamin for vision, immunity, growth, development, and helping our heart and lungs to work well.
FCS3-590: Seafood: Are You Reeling in the Benefits?
Ingrid Adams, Nellie Buchannan, Brenda Cockerham, Janet Tietyen-Mullins | Aug. 6, 2024 (Minor Revision)
Seafood includes a large group of marine animals that live in the sea, fresh water, lakes, and rivers. Fish such as salmon, tuna, trout, and tilapia, along with shellfish such as shrimp, crab, and oysters, are included in this group.
Seafood is an important part of a balanced diet because it contains high-quality protein, good fats called omega-3 fatty acids, and other nutrients. However, many of us do not include enough seafood in our diets to get the full range of benefits.
FCS3-562: MyPlate: Tools for Building a Balanced Plate
Ingrid Adams | Jul. 19, 2024 (Minor Revision)
Building a balanced diet is much like building a house: you must begin with a good foundation. A healthy eating foundation means including a variety of foods like fruits and vegetables, whole grains, dairy, and a mixture of lean proteins into an eating pattern.
FCS3-560: Beverage Breakdown
Ingrid Adams | Jul. 11, 2024 (Minor Revision)
Water, 100 percent fruit and vegetable juices, and unsweetened beverages like coffee, tea, and sparkling water provide proper hydration. However, we often see sweetened coffee drinks, soda, lemonade, energy drinks, sweet tea, sports drinks, and more sugar-sweetened beverages on the menu or shelves at the grocery store. Often, these drinks contain high amounts of added sugar and little amounts of valuable nutrients that support our health.
