The Complete Idiot's Guide To Total Nutrition
by Bauer, M.S., R.D., C.D.N., JoyEdition: 2nd
Format: Paperback
Pub. Date: 1999-06-01
Publisher(s): DK Publishing, Inc.
Other versions by this Author
List Price: $18.95
Rent Book
Select for Price
New Book
We're Sorry
Sold Out
Used Book
We're Sorry
Sold Out
eBook
We're Sorry
Not Available
How Marketplace Works:
- This item is offered by an independent seller and not shipped from our warehouse
- Item details like edition and cover design may differ from our description; see seller's comments before ordering.
- Sellers much confirm and ship within two business days; otherwise, the order will be cancelled and refunded.
- Marketplace purchases cannot be returned to eCampus.com. Contact the seller directly for inquiries; if no response within two days, contact customer service.
- Additional shipping costs apply to Marketplace purchases. Review shipping costs at checkout.
Summary
You're no idiot, of course. You take a vitamin every day, sometimes order the fruit cup instead of the cheesecake, and even take the stairs now and then. But when it comes to working the five food groups into your diet and staying on a realistic exercise program, you feel like you're ordering sushi without a picture menu. Put down that bag of chips! The Complete Idiot's Guide to Total Nutrition, Second Edition, gives you everything you need to know about eating healthy and staying fit--a nutrition tune-up for life! You'll fel confident reading nutrition labels, planning your meals and your shopping, and managing your weight. Inside this Complete Idiot's Guide, you'll find:
Author Biography
Joy Bauer, M.S., R.D., holds a B.S. in kinesiological sciences and a master's in nutrition from New York University. A registered dietician, she is presently in private practice, serves as a nutrition consultant to Columbia Presbyterian Medical Center, and is a renowned lecturer. Joy lives in New York City with her husband, Ian, her daughter, Jesse, and her son, Cole.
Table of Contents
| Time for a Nutrition Tune-Up | p. 1 |
| The Dietary Guidelines | p. 3 |
| Solving the Pyramid Puzzle | p. 3 |
| Where Do Calories Fit In | p. 7 |
| How Many Calories Are Right for You | p. 7 |
| The Keys to Successful Eating: Variety, Moderation, and Balance | p. 9 |
| Eating a Variety of Healthy Foods | p. 10 |
| All Foods in Moderation | p. 10 |
| Balancing Your Meals with Various Food Groups | p. 11 |
| Scheduling Time for Breakfast, Lunch, and Dinner | p. 11 |
| Breakfast with a Bang | p. 11 |
| Fueling Your Body All Day | p. 12 |
| A Close-Up on Carbohydrates | p. 13 |
| What Exactly Is a Carbohydrate | p. 14 |
| Sweet Satisfaction: the Lowdown on Simple Sugars | p. 14 |
| Where Do Fruits and Fruit Juices Fit In | p. 15 |
| All About Complex Carbohydrates | p. 16 |
| How Much Carbohydrate Should You Eat | p. 17 |
| Do Pasta and Other Carbohydrates Make You Fat | p. 17 |
| Carbo-Addicts Beware | p. 18 |
| To Artificially Sweeten or Not | p. 19 |
| The Profile on Protein | p. 21 |
| What's So Important About Protein | p. 21 |
| A Brief Return to Chemistry 101 | p. 22 |
| Amino Acids: the Building Blocks of Protein | p. 22 |
| Your Bod: the Amino Acid Recycling Bin | p. 22 |
| Animal Protein Versus Vegetable Protein | p. 23 |
| Your Personal Protein Requirements | p. 25 |
| Protein for the Day in a Blink of an Eye | p. 25 |
| Should You Worry About Overeating Protein | p. 27 |
| Does Excessive Protein Build Larger Muscles | p. 28 |
| The Scoop on Amino-Acid Supplements | p. 28 |
| Chewing the Fat | p. 31 |
| Why Fat Is Fabulous | p. 32 |
| Are All Fats Created Equal | p. 32 |
| The Cholesterol Connection and Heart Disease | p. 35 |
| Don't Be Fooled by Misleading Labels | p. 35 |
| Your Cholesterol Report Card | p. 37 |
| Getting Fat from Eating Fat | p. 37 |
| How Much Fat and Cholesterol Should We Eat | p. 38 |
| Some Fats Are Easier to Spot Than Others | p. 39 |
| Slicing Off the Fat Without a Knife | p. 39 |
| The "Fat-Phobic" Generation | p. 40 |
| Don't As-salt Your Body | p. 43 |
| All About Salt | p. 44 |
| Feeling a Bit Waterlogged | p. 44 |
| Can't Take the Pressure | p. 45 |
| What Exactly Is High Blood Pressure | p. 45 |
| What Causes High Blood Pressure | p. 45 |
| Investigating Your Blood Pressure Numbers | p. 47 |
| How to Lower High Blood Pressure | p. 47 |
| How Much Sodium Is Recommended | p. 48 |
| Salt-Less Solutions | p. 50 |
| In and Out with Fiber | p. 53 |
| Fiber Facts: What Is Fiber Anyway | p. 53 |
| Soluble Fiber | p. 54 |
| Insoluble Fiber | p. 54 |
| Reducing Your Risk of Colon Cancer | p. 55 |
| Lowering Your Cholesterol Level | p. 55 |
| Feeling Fuller with Less Food | p. 55 |
| How Much Fiber Do You Need | p. 56 |
| Tips to Increase the Fiber in Your Diet | p. 56 |
| Don't Overdo It | p. 59 |
| Vitamins and Minerals: The "Micro" Guys | p. 61 |
| What Are Vitamins and Minerals | p. 62 |
| The RDAs: Recommended Dietary Allowances | p. 62 |
| The DRIs: Dietary Reference Intakes | p. 62 |
| Fat-Soluble Vitamins | p. 65 |
| Vitamin A (Retinol) | p. 65 |
| Vitamin D: the Sunshine Vitamin | p. 66 |
| Vitamin E (Tocopherols) | p. 67 |
| Vitamin K | p. 67 |
| Water-Soluble Vitamins | p. 68 |
| Thiamin (B-1) | p. 68 |
| Riboflavin (B-2) | p. 68 |
| Niacin (B-3) | p. 69 |
| Pyridoxine (B-6) | p. 69 |
| Cobalamin (B-12) | p. 69 |
| Folic Acid (Folacin, Folate) | p. 70 |
| Pantothenic Acid and Biotin | p. 70 |
| Vitamin C (Ascorbic Acid) | p. 71 |
| A Day in the Life of an Antioxidant | p. 72 |
| What Can Antioxidants Do | p. 72 |
| How Much Should You Take | p. 73 |
| The Scoop on Minerals | p. 73 |
| Mighty Minerals: Calcium and Iron | p. 75 |
| Calcium and Healthy Bones | p. 75 |
| How Much Calcium Is Recommended | p. 76 |
| Are You Getting Enough Calcium? The Foods to Choose | p. 77 |
| Iron Out Your Body | p. 79 |
| Tips to Boost Your Dietary Iron Intake | p. 80 |
| Are You a Candidate for a Vitamin or Mineral Supplement | p. 81 |
| Are Your Vitamin and Mineral Supplements Absorbable | p. 83 |
| Home Testing | p. 83 |
| Look for the USP Stamp | p. 83 |
| Making Savvy Food Choices | p. 85 |
| Decoding a Nutrition Label | p. 87 |
| Serving Size | p. 87 |
| Calories | p. 88 |
| Total Fat | p. 89 |
| Saturated Fat | p. 89 |
| Cholesterol | p. 89 |
| Sodium | p. 90 |
| Total Carbohydrate | p. 90 |
| Protein | p. 91 |
| Percent Daily Values | p. 91 |
| Take the Nutrition Label Challenge | p. 92 |
| Shopping Smart | p. 95 |
| The Shopping List | p. 95 |
| Starting with the Produce Section | p. 96 |
| Voluptuous Veggies | p. 96 |
| Getting to Know 'Em | p. 97 |
| Fabulous Fruits | p. 99 |
| Down Dairy Lane | p. 102 |
| Shopping for the Whole Grains | p. 103 |
| Pasta, Rice, and More | p. 104 |
| Best Bets for Protein | p. 104 |
| Poultry | p. 105 |
| Fish and Seafood | p. 105 |
| Eggs | p. 106 |
| Legumes (Dried Beans, Peas, and Lentils) | p. 106 |
| Frozen Meals, Canned Soups, and Sauces | p. 107 |
| Savvy Snacks | p. 107 |
| Health-Conscious Condiments | p. 108 |
| Heart-Smart Fats, Spreads, and Dressings | p. 108 |
| Now You're Cooking | p. 111 |
| The Recipe Makeover: Remodeling Family Favorites | p. 111 |
| Top-10 List for Substitutions | p. 114 |
| Breakfast: Two Creative Morning Recipes | p. 114 |
| Lunch--Not the Same Old Sandwich Again | p. 115 |
| Dinner: Recipes to "Wow" Your Taste Buds | p. 117 |
| Sensational Side Dishes | p. 119 |
| Decadent Desserts | p. 121 |
| Start a Cookbook Library | p. 123 |
| Restaurant Survival Guide | p. 125 |
| Common Restaurant Faux Pas | p. 125 |
| Become a Dining Detective | p. 126 |
| Ethnic Cuisine: "the Good, the Bad, and the Ugly" | p. 127 |
| Chinese Food | p. 127 |
| French Food | p. 128 |
| Indian Food | p. 129 |
| Italian Food | p. 130 |
| Japanese Food | p. 131 |
| Mexican Food | p. 132 |
| American Food | p. 132 |
| Fast Food | p. 133 |
| Going Out for Breakfast or Brunch | p. 135 |
| Trimming Down the Holidays | p. 137 |
| Staying on Track on Holiday | p. 137 |
| Easter | p. 138 |
| Passover | p. 138 |
| Fourth of July | p. 139 |
| Thanksgiving | p. 140 |
| Hanukkah | p. 141 |
| Kwanzaa | p. 142 |
| Christmas | p. 144 |
| The ABCs of Exercise | p. 147 |
| Getting Physical | p. 149 |
| Why Bother Exercising | p. 150 |
| What's an Appropriate Exercise Program | p. 151 |
| Warming Up | p. 151 |
| The Cardiovascular Workout: Challenge Your Heart and Lungs | p. 151 |
| How Long, How Much, How Hard | p. 152 |
| Cooling Down | p. 153 |
| Stretching | p. 153 |
| Are You Working Hard Enough? | p. 153 |
| Test Your Heart Rate and Your Math Skills | p. 154 |
| Try the "Talk" Test | p. 154 |
| Hit the Weights and "Pump Some Iron" | p. 154 |
| Your Weekly Weight-Training Routine | p. 155 |
| Cardio and Weight Training: the Perfect Combination | p. 156 |
| Top-Five Exercise Myths | p. 156 |
| How to Get Started: Your Personal Plan of Attack | p. 157 |
| A Million Things You Can Do to Stay in Shape | p. 158 |
| When Formal Exercise Is Just Not Your Thang | p. 159 |
| The Gym Scene | p. 161 |
| Gym Jargon 101 | p. 161 |
| A Tour of the Equipment | p. 162 |
| Get to Know the Aerobic Contraptions | p. 162 |
| Become Familiar with the Weight-Training Tools | p. 163 |
| Learn Your Muscles and "Buff that Bod" | p. 164 |
| Do You Need a Personal Trainer | p. 167 |
| Sports Nutrition | p. 169 |
| Carbohydrates: Fuel of Choice | p. 169 |
| Develop Your Own High-Carb Diet | p. 170 |
| The Starchy Carbs | p. 170 |
| Fruits | p. 171 |
| Milk Products | p. 171 |
| Vegetables | p. 171 |
| All About Muscle Glycogen | p. 172 |
| What's Carbo-Loading About? | p. 173 |
| Personal Protein Requirements | p. 173 |
| Food Before, During, and After Exercise | p. 174 |
| Pre-Event Meals | p. 175 |
| Fueling Your Body During Prolonged Endurance Activity | p. 176 |
| Recovery Foods | p. 177 |
| Going That Extra Mile: Fluids and Supplements | p. 179 |
| Guidelines for Proper Hydration | p. 179 |
| Sports Drinks Versus Water | p. 180 |
| The Bar Exam | p. 180 |
| What's the Story on Ergogenic Aids? | p. 182 |
| Thumbs Up | p. 182 |
| Thumbs Down | p. 183 |
| Beyond the Basics: Nutrition for Special Needs | p. 187 |
| Diet and Cancer | p. 189 |
| Which Fats Can Help | p. 189 |
| The Fatty Fish | p. 190 |
| Flaxseeds and Flaxseed Oil | p. 190 |
| Fight Back with Antioxidants | p. 190 |
| Vitamins C and E, and Beta Carotene | p. 191 |
| Green Tea | p. 192 |
| Tomatoes | p. 192 |
| Can't Get Enough of Those Fruits and Veggies | p. 192 |
| Phytochemicals, Phytonutrients, and Phytoestrogens | p. 193 |
| The Story on Soy Products | p. 194 |
| Going Vegetarian | p. 195 |
| The Vegetarian Food Guide Pyramid | p. 195 |
| The Various Types of Vegetarians | p. 196 |
| How to Ensure an Adequate Protein Intake | p. 197 |
| The Many Faces of Soy Protein | p. 197 |
| Ironing Out the Plant Foods | p. 199 |
| Searching for Non-Dairy Calcium | p. 199 |
| Have You Had Enough B-12 Today? | p. 199 |
| Don't Forget the Kitchen Zinc | p. 199 |
| Tips for the Vegetarian Dining Out | p. 200 |
| Remarkably "Meatless" Recipes | p. 201 |
| Food Allergies and Other Ailments | p. 207 |
| Understanding Food Allergies | p. 207 |
| Diagnosing a True Food Allergy | p. 208 |
| Treating a True Food Allergy | p. 210 |
| What's the Difference Between Allergy and Intolerance? | p. 211 |
| What's Lactose Intolerance All About? | p. 211 |
| Living with a Lactose Intolerance | p. 212 |
| Celiac Disease: Life Without Wheat, Rye, Barley, and Oats | p. 213 |
| Irritable Bowel Syndrome | p. 214 |
| For the Caffeine-Sensitive | p. 215 |
| Herbal Remedies | p. 217 |
| Judging the Quality of Herbal Products | p. 217 |
| For Female Health | p. 218 |
| Valerian Root (Valeriana Officinalis) | p. 218 |
| Black Cohosh | p. 219 |
| Evening Primrose Oil | p. 219 |
| For Male Health | p. 219 |
| Saw Palmetto | p. 220 |
| Yohimbe | p. 220 |
| For Depression, Sleeping, and Aging | p. 220 |
| Gingko Biloba | p. 220 |
| DHEA | p. 221 |
| St. John's Wort | p. 221 |
| Kava-Kava | p. 221 |
| Asian Ginseng (a.k.a. Korean or Chinese) | p. 222 |
| Chamomile | p. 222 |
| Heart Disease | p. 222 |
| Garlic | p. 222 |
| Hawthorne | p. 223 |
| Liver Disease | p. 223 |
| Milk Thistle | p. 223 |
| Respiratory Ailments | p. 223 |
| Echinacea | p. 224 |
| Arthritis | p. 224 |
| Boswella | p. 224 |
| Glucosamine and Chondroiten | p. 224 |
| Migraines | p. 225 |
| Feverfew | p. 225 |
| Cancer | p. 225 |
| Chinese Green Tea | p. 225 |
| More Herbal Remedies Worth Mentioning | p. 225 |
| Ginger | p. 226 |
| Bilberry | p. 226 |
| Rosemary | p. 226 |
| Peppermint | p. 226 |
| Aloe | p. 227 |
| ...And Stay Away from These | p. 227 |
| Ephedra/Ma Huang | p. 227 |
| Don Quai | p. 227 |
| Pregnancy and Parenting | p. 229 |
| Eating Your Way Through Pregnancy | p. 231 |
| Are You Really Eating for Two | p. 231 |
| Increased Calories and Protein | p. 231 |
| A Weighty Issue: How Many Pounds Should You Gain | p. 232 |
| Adjusting Your Eating Plan | p. 233 |
| Why All the Hype on Calcium | p. 234 |
| Hiking Up the Iron | p. 234 |
| Blast Your Baby with Vitamins | p. 236 |
| Keep on Drinkin', Sippin', Gulpin', and Guzzlin' | p. 236 |
| Foods to Forget | p. 237 |
| The Many Trials and Tribulations of Having a Baby | p. 238 |
| The "Uh-Oh, Better Get Drano" Feeling | p. 238 |
| Ugh! That Nagging Nausea | p. 238 |
| What's All the Swelling About | p. 239 |
| Oh, My Aching Heart | p. 240 |
| Five-Day Pregnancy Meal Plan | p. 240 |
| Exercising Your Way Through Pregnancy | p. 247 |
| Most Doctors Give the Green Light for Exercise | p. 247 |
| What Do the Experts Say | p. 248 |
| Warming Up, Cooling Down, and All the Stuff in the Middle | p. 250 |
| Stretch Your Bod--Carefully | p. 250 |
| Keep a Check on the Intensity | p. 250 |
| "Energize" Without All the Slamming and Jamming | p. 251 |
| Take a Walk with Your Baby | p. 251 |
| Sign Up for a Prenatal Exercise Class | p. 252 |
| Yes, "Moms-to-Be" Can Lift Weights | p. 253 |
| Bouncing Back After the Baby Arrives | p. 254 |
| Feeding the Younger Folks | p. 257 |
| Your Very First Food Decision: Breast Milk or Formula? | p. 257 |
| When and How to Start Solids | p. 258 |
| The Wrong Stuff | p. 259 |
| The Right Stuff for Growing Kids | p. 260 |
| Be a Healthy Role Model | p. 260 |
| Cook with Your Kids, Not for Them | p. 261 |
| Fun and Easy Recipes | p. 262 |
| What About Sweets? | p. 264 |
| The Sneaky Gourmet: 15 Ways to Disguise Vegetables | p. 265 |
| Turn Off That Tube | p. 266 |
| Eating Through the College Years | p. 267 |
| No Time for Breakfast | p. 268 |
| Skipping Breakfast to "Save Calories?" I Don't Think So | p. 268 |
| Too Many High-Fat Food Choices | p. 268 |
| Making the Grade in the Campus Dining Hall | p. 269 |
| Cereal Bars | p. 269 |
| Salad Bars | p. 269 |
| Hot Stations | p. 270 |
| Refrigerator Items | p. 271 |
| Beverages | p. 271 |
| Potato Bars | p. 271 |
| Desserts | p. 272 |
| Breakfast Ideas in the Campus Dining Hall | p. 272 |
| Lunch Ideas in the Campus Dining Hall | p. 273 |
| Dinner Ideas in the Campus Dining Hall | p. 273 |
| The Infamous "Freshman 15" | p. 274 |
| Late-Night Munchies and Ordering In | p. 274 |
| Vending Machines | p. 274 |
| Getting Sloppy in the Dining Hall | p. 275 |
| Lack of Exercise | p. 275 |
| Alcohol and Partying | p. 275 |
| Pop Quiz: Test Your Nutrition I.Q. | p. 276 |
| Weight Management 101 | p. 279 |
| Come On, Knock It Off | p. 281 |
| What's the Best Diet Anyway | p. 282 |
| What Should You Weigh? | p. 282 |
| Testing Your Body Fat: Getting Pinched, Dunked, and Zapped | p. 283 |
| Skin-Fold Calipers | p. 284 |
| Underwater Weighing | p. 284 |
| Bio-Electrical Impedance | p. 285 |
| How Many Calories Should You Eat for Weight Loss and Weight Maintenance | p. 285 |
| The "Bubble Game" and Your Personal Weight-Loss Plan | p. 286 |
| Understanding the Bubbles | p. 286 |
| One Grain/Bread Bubble = Approximately 80 Calories | p. 286 |
| One Vegetable Bubble = Approximately 25 Calories | p. 287 |
| One Fruit Bubble = Approximately 60-90 Calories | p. 287 |
| One Milk Bubble = Approximately 90-150 Calories | p. 287 |
| 1 Milk Plus 1 Fat = Approximately 150-200 Calories | p. 288 |
| One Protein Bubble = Approximately 225 Calories per 3 Ounces | p. 288 |
| One Fat Bubble = Approximately 45 Calories | p. 288 |
| "Free Foods" That Don't Count as Anything | p. 288 |
| Tracking Your Food on the Daily Bubble Sheets | p. 289 |
| Approximately 1,200 Calorie Food Plan | p. 290 |
| Approximately 1,400 Calorie Food Plan | p. 292 |
| Approximately 1,600 Calorie Food Plan | p. 294 |
| Approximately 1,800 Calorie Food Plan | p. 296 |
| No More "I've Blown It" Syndrome; All Foods Are Allowed | p. 298 |
| Fat-Combo Foods | p. 298 |
| Setting Realistic Goals | p. 299 |
| Get Moving and Keep Moving | p. 300 |
| Maintaining Your Weight After You've Lost It | p. 300 |
| Adding Some Padding | p. 303 |
| Is Being Underweight a Health Concern? | p. 303 |
| Six Tips to Help You Pack in the Calories | p. 304 |
| Adding More of the Good Stuff | p. 304 |
| Shake It Up Baby | p. 305 |
| Understanding Eating Disorders | p. 307 |
| Anorexia Nervosa: the Relentless Pursuit of Thinness | p. 308 |
| "Weighting to Be Normal" | p. 309 |
| Bulimia Nervosa | p. 310 |
| "My Vicious Cycle of Starving-Stuffing" | p. 311 |
| Compulsive Overeating | p. 312 |
| "Dieting My Way to Obesity" | p. 312 |
| How to Help a Friend or Relative with an Eating Disorder | p. 313 |
| Where to Go for Help | p. 314 |
| Appendixes | |
| Recipes for Your Health | p. 317 |
| Glossary | p. 327 |
| Food Values | p. 333 |
| Index | p. 363 |
| Table of Contents provided by Syndetics. All Rights Reserved. |
An electronic version of this book is available through VitalSource.
This book is viewable on PC, Mac, iPhone, iPad, iPod Touch, and most smartphones.
By purchasing, you will be able to view this book online, as well as download it, for the chosen number of days.
Digital License
You are licensing a digital product for a set duration. Durations are set forth in the product description, with "Lifetime" typically meaning five (5) years of online access and permanent download to a supported device. All licenses are non-transferable.
More details can be found here.
A downloadable version of this book is available through the eCampus Reader or compatible Adobe readers.
Applications are available on iOS, Android, PC, Mac, and Windows Mobile platforms.
Please view the compatibility matrix prior to purchase.