Vitamin E is an antioxidant that protects cell membranes and other fat-soluble parts of the body, such as LDL cholesterol (the ?bad? cholesterol), from damage. Several studies have reported that supplements of natural vitamin E help reduce the risk of heart attacks.

Vitamin E also plays some role in the body?s ability to process glucose. Some trials suggest that vitamin E may help in the prevention and treatment of diabetes.

In the last decade, the functions of vitamin E have been further clarified. In addition to its antioxidant functions, vitamin E has now been shown to directly affect inflammation, blood cell regulation, connective tissue growth, and genetic control of cell division.

Vitamin K is necessary for proper bone growth and blood coagulation. Vitamin K accomplishes this by helping the body transport calcium. Vitamin K is used to treat overdoses of the drug warfarin. Also, doctors prescribe vitamin K to prevent excessive bleeding in people taking warfarin but requiring surgery.

There is some evidence that vitamin K2 (menadione), not vitamin K1 (phylloquinone; phytonadione), may improve a group of blood disorders known as myelodysplastic syndromes (MDS). These syndromes carry a dramatically increased risk of developing acute myeloid leukemia. Comprehensive trials of K2 for MDS are needed to confirm these auspicious early results.

Some vitamins in nutritional supplements or fortified foods are not suitable for vegans as they are derived from animal sources. (See also Vitamin B12 and Vitamin D.)

The theory behind volumetrics is that people tend to eat the same weight (as in literal poundage) of food each day, regardless of the number of calories. For example, a pound of low-density carrots contains as many calories as an ounce of high-density peanuts. So if you fill your plate with foods that are less energy dense, meaning they have fewer calories per gram, then you'll be eating fewer calories without eating less food. It's about making smart swaps, like sweet potatoes for white potatoes.

This is more of an eating pattern than a structured diet. The Ultimate Volumetrics Diet book is a good guide, developed by the diet's original pioneer, Penn State University nutrition professor Barbara Rolls. The plan focuses on eating, and Rolls also recommends walking for 30 minutes most days of the week. This can be achieved by parking farther from the store, or getting off the bus a few stops early. The book costs about $15.