| Introduction |
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1 | (1) |
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1 | (1) |
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Conventions Used in This Book |
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2 | (1) |
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What You Don't Have to Read |
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2 | (1) |
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3 | (1) |
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How This Book Is Organized |
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3 | (2) |
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Part I: The Basic Facts about Nutrition |
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3 | (1) |
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Part II: What You Get from Food |
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4 | (1) |
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4 | (1) |
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4 | (1) |
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Part V: Food and Medicine |
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5 | (1) |
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Part VI: The Part of Tens |
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5 | (1) |
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5 | (1) |
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6 | (1) |
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Part I: The Basic Facts about Nutrition |
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7 | (60) |
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What's Nutrition, Anyway? |
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9 | (10) |
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9 | (7) |
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First principles: Energy and nutrients |
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10 | (2) |
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What's an essential nutrient? |
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12 | (1) |
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Protecting the nutrients in your food |
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12 | (1) |
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Other interesting substances in food |
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13 | (1) |
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13 | (1) |
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14 | (1) |
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Fitting food into the medicine chest |
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15 | (1) |
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16 | (3) |
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16 | (1) |
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Can you trust this study? |
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17 | (2) |
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Digestion: The 24-Hour Food Factory |
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19 | (10) |
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Introducing the Digestive System |
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19 | (2) |
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20 | (1) |
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Digestion: A two-part process |
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21 | (1) |
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Understanding How Your Body Digests Food |
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21 | (8) |
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21 | (1) |
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22 | (1) |
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22 | (2) |
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24 | (2) |
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26 | (3) |
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29 | (16) |
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Counting the Calories in Food |
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29 | (3) |
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30 | (2) |
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32 | (1) |
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How Many Calories Do You Need? |
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32 | (5) |
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Resting energy expenditure (REE) |
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33 | (2) |
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35 | (2) |
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37 | (1) |
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How Much Should You Weigh? |
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37 | (8) |
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37 | (1) |
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Another way to rate your weight: Calculating your BMI |
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38 | (3) |
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How reliable are the numbers? Considering confounding variables |
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41 | (1) |
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Facing the numbers when they don't fit your body |
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42 | (1) |
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How many calories do you really need? |
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43 | (1) |
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The last word on calories |
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44 | (1) |
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How Much Nutrition Do You Need? |
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45 | (10) |
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RDAs: Guidelines for Good Nutrition |
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45 | (3) |
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46 | (1) |
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Recommendations for carbohydrates, fats, dietary fiber, and alcohol |
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46 | (1) |
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Different people, different needs |
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47 | (1) |
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Als: The Nutritional Numbers Formerly Known as ESADDIs |
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48 | (1) |
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DRI: A Newer Nutrition Guide |
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48 | (6) |
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54 | (1) |
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55 | (12) |
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Introducing Dietary Supplements |
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55 | (1) |
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Examining Why People Use Dietary Supplements |
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56 | (3) |
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57 | (1) |
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Using supplements as insurance |
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58 | (1) |
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Supplement Safety: An Iffy Proposition |
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59 | (2) |
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Choosing the Most Effective Supplements |
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61 | (3) |
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Choosing a well-known brand |
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62 | (1) |
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Checking the ingredient list |
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62 | (1) |
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Looking for the expiration date |
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62 | (1) |
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Checking the storage requirements |
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62 | (2) |
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64 | (1) |
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64 | (1) |
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Good Reasons for Getting Nutrients from Food Rather Than Supplements |
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64 | (3) |
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65 | (1) |
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65 | (1) |
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65 | (2) |
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Part II: What You Get from Food |
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67 | (118) |
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69 | (12) |
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Looking Inside and Out: Where Your Body Puts Protein |
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69 | (1) |
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Putting Protein to Work: How Your Body Uses Protein |
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70 | (1) |
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Packing Back the Protein: What Happens to the Proteins You Eat |
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70 | (2) |
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Examining Protein Types: Not All Proteins Are Created Equal |
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72 | (5) |
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Essential and nonessential proteins |
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72 | (1) |
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High-quality and low-quality proteins |
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73 | (2) |
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Complete proteins and incomplete proteins |
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75 | (2) |
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Deciding How Much Protein You Need |
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77 | (4) |
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Calculating the correct amount |
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77 | (1) |
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Dodging protein deficiency |
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77 | (1) |
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Boosting your protein intake: Special considerations |
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78 | (1) |
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Avoiding protein overload |
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78 | (3) |
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The Lowdown on Fat and Cholesterol |
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81 | (16) |
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Finding the Facts about Fat Stuff |
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81 | (9) |
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Understanding how your body uses fat |
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82 | (1) |
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82 | (1) |
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Focusing on the fats in food |
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83 | (1) |
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Getting the right amount of fat |
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84 | (1) |
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84 | (1) |
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Finding fat in all kinds of foods |
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85 | (1) |
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Defining fatty acids and their relationship to dietary fat |
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86 | (4) |
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Considering Cholesterol and You |
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90 | (7) |
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Cholesterol and heart disease |
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91 | (1) |
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92 | (2) |
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94 | (3) |
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Carbohydrates: A Complex Story |
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97 | (16) |
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Checking Out Carbohydrates |
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97 | (8) |
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Carbohydrates and energy: a biochemical love story |
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100 | (1) |
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How glucose becomes energy |
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101 | (1) |
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How pasta ends up on your hips when too many carbs pass your lips |
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101 | (1) |
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Other ways your body uses carbohydrates |
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102 | (1) |
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Finding the carbohydrates you need |
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102 | (1) |
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Some problems with carbohydrates |
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103 | (1) |
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Who needs extra carbohydrates? |
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104 | (1) |
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Dietary Fiber: The Non-Nutrient in Carbohydrate Foods |
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105 | (8) |
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The two kinds of dietary fiber |
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106 | (1) |
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107 | (1) |
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How much fiber do you need? |
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108 | (5) |
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Alcohol: Another Form of Grape and Grain |
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113 | (12) |
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Revealing the Many Faces of Alcohol |
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113 | (1) |
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Examining How Alcohol Beverages Are Made |
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114 | (2) |
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Fermented alcohol products |
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114 | (1) |
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Distilled alcohol products |
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115 | (1) |
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The foods used to make beverage alcohol |
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115 | (1) |
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How Much Alcohol Is in That Bottle? |
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116 | (1) |
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Moving Alcohol through Your Body |
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117 | (2) |
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Flowing down the hatch from mouth to stomach |
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117 | (1) |
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Stopping for a short visit at the energy factory |
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118 | (1) |
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118 | (1) |
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118 | (1) |
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Encountering curves in the road |
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119 | (1) |
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119 | (5) |
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Moderate drinking: Some benefits, some risks |
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119 | (1) |
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The physical risks of alcohol abuse |
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120 | (1) |
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Alcoholism: An addiction disease |
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121 | (1) |
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122 | (2) |
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Heeding Advice from the Sages: Moderation |
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124 | (1) |
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125 | (24) |
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Taking a Look at the Vitamins Your Body Needs |
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125 | (10) |
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126 | (4) |
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130 | (5) |
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135 | (6) |
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Too Much or Too Little: Avoiding Two Ways to Go Wrong with Vitamins |
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141 | (3) |
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141 | (1) |
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Big trouble: Vitamin megadoses |
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142 | (2) |
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Exceeding the RDAs: Taking Extra Vitamins as Needed |
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144 | (5) |
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145 | (1) |
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145 | (1) |
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146 | (1) |
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I'm a couch potato who plans to start working out |
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146 | (1) |
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146 | (1) |
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147 | (1) |
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I'm approaching menopause |
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147 | (1) |
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I have very light skin or very dark skin |
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148 | (1) |
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149 | (20) |
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Taking Inventory of the Minerals You Need |
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149 | (9) |
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Introducing the major minerals |
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150 | (4) |
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Introducing the trace elements |
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154 | (4) |
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Getting the Minerals You Need |
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158 | (3) |
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Overdoses and Underdoses: Too Much and Too Little |
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161 | (3) |
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Avoiding mineral deficiency |
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161 | (2) |
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Knowing how much is too much |
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163 | (1) |
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Exceeding the RDAs: People who need extra minerals |
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164 | (5) |
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You're a strict vegetarian |
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164 | (1) |
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You live inland, away from the ocean |
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165 | (1) |
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166 | (1) |
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166 | (1) |
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166 | (1) |
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167 | (1) |
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Wow -- You think that was a hot flash? |
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168 | (1) |
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169 | (6) |
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Phytochemicals Are Everywhere |
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169 | (1) |
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Perusing the Different Kinds of Phytochemicals |
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170 | (3) |
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171 | (1) |
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171 | (1) |
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172 | (1) |
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173 | (1) |
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Phorecasting the Phuture of Phytochemicals |
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173 | (2) |
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175 | (10) |
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Investigating the Many Ways Your Body Uses Water |
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175 | (1) |
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Maintaining the Right Amount of Water in Your Body |
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176 | (3) |
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A balancing act: The role of electrolytes |
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176 | (2) |
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Dehydrating without enough water and electrolytes |
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178 | (1) |
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Getting the Water You Need |
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179 | (1) |
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Taking in Extra Water and Electrolytes As Needed |
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180 | (5) |
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You're sick to your stomach |
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182 | (1) |
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You're exercising or working hard in a hot environment |
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182 | (1) |
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You're on a high-protein diet |
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183 | (1) |
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You're taking certain medications |
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183 | (1) |
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You have high blood pressure |
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183 | (2) |
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185 | (62) |
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187 | (10) |
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Understanding the Difference between Hunger and Appetite |
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187 | (1) |
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Refueling: The Cycle of Hunger and Satiety |
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188 | (4) |
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188 | (2) |
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190 | (1) |
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Beating the four-hour hungries |
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191 | (1) |
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Maintaining a healthy appetite |
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191 | (1) |
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Responding to Your Environment on a Gut Level |
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192 | (2) |
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192 | (1) |
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Exercising more than your mouth |
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192 | (1) |
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Nursing your appetite back to health |
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193 | (1) |
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Taking medicine, changing your appetite |
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193 | (1) |
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When Your Appetite Goes Haywire: Eating Disorders |
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194 | (3) |
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194 | (1) |
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Bingeing, purging, and starving: Unhealthy relationships to food |
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195 | (2) |
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Why You Like the Foods You Like |
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197 | (12) |
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Tackling Taste: How Your Brain and Tongue Work Together |
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197 | (3) |
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The four (maybe five) basic flavors |
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198 | (1) |
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Your health and your taste buds |
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199 | (1) |
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200 | (1) |
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Determining Deliciousness |
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200 | (4) |
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200 | (1) |
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Loving the food you're with: Geography and taste |
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201 | (1) |
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202 | (2) |
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Changing the Menu: Adapting to Exotic Foods |
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204 | (5) |
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Learning to like unusual foods |
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204 | (1) |
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Stirring the stew: The culinary benefits of immigration |
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205 | (4) |
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What Is a Healthful Diet? |
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209 | (12) |
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What Are Dietary Guidelines for Americans? |
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209 | (2) |
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211 | (3) |
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Getting the most nutritious calories |
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211 | (1) |
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211 | (1) |
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212 | (2) |
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Making Smart Food Choices |
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214 | (5) |
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Picking the perfect plants |
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214 | (1) |
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215 | (1) |
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216 | (1) |
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Limiting salt, balancing potassium |
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216 | (2) |
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Moderating alcohol consumption |
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218 | (1) |
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219 | (1) |
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219 | (2) |
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221 | (16) |
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Playing with Blocks: Basics of the Food Pyramids |
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221 | (4) |
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The original USDA Food Guide Pyramid |
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222 | (2) |
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The brand new 2005 USDA Food Guide Pyramid |
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224 | (1) |
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Building your own pyramid |
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225 | (3) |
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Understanding the Nutrition Facts Labels |
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228 | (7) |
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229 | (3) |
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Relying on labels: Health claims |
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232 | (1) |
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How high is high? How low is low? |
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233 | (2) |
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235 | (1) |
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Choosing Foods with MyPyramid and the Nutrition Facts Label |
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235 | (1) |
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The Final Word on Diagrams and Stats |
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236 | (1) |
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Eating Smart When Eating Out |
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237 | (10) |
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Interpreting a Restaurant Menu |
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237 | (2) |
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237 | (1) |
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238 | (1) |
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Making Smart Menu Choices |
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239 | (3) |
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239 | (1) |
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Elevating appetizers to entrees |
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240 | (1) |
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Skipping the fat on the bread |
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240 | (1) |
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Going naked: Undressed veggies |
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240 | (1) |
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241 | (1) |
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242 | (1) |
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Satisfying your sweet tooth |
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242 | (1) |
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Discovering the Healthful Side of Fast Food |
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242 | (5) |
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Choosing wisely at the drive-through |
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242 | (2) |
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Finding fast-food ingredient guides |
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244 | (3) |
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247 | (52) |
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249 | (12) |
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Preserving Food: Five Methods of Processing |
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249 | (4) |
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251 | (1) |
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251 | (1) |
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252 | (1) |
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252 | (1) |
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253 | (1) |
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Making Food Better and Better for You |
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253 | (2) |
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Intensifying flavor and aroma |
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253 | (1) |
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254 | (1) |
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255 | (1) |
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Faking It: Alternative Foods |
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255 | (3) |
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Alternative foods No. 1: Fake fats |
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255 | (1) |
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Alternative foods No. 2: Substitute sweeteners |
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256 | (2) |
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A Last Word: Follow That Bird |
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258 | (3) |
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261 | (18) |
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261 | (6) |
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Cooking with electromagnetic waves |
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262 | (2) |
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Cooking away contaminants |
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264 | (3) |
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Making Changes: How Cooking Affects Food |
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267 | (5) |
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Cook me tender: Changing texture |
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268 | (2) |
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Enhancing flavor and aroma |
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270 | (1) |
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Altering the palette: Food color |
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271 | (1) |
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Choosing Cookware: How Pots and Pans Affect Food |
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272 | (5) |
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273 | (1) |
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273 | (1) |
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273 | (1) |
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274 | (1) |
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274 | (1) |
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274 | (1) |
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275 | (1) |
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275 | (1) |
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276 | (1) |
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Protecting the Nutrients in Cooked Foods |
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277 | (2) |
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277 | (1) |
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277 | (2) |
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What Happens When Food Is Frozen, Canned, Dried, or Zapped |
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279 | (10) |
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Cold Comfort: Chilling and Freezing |
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279 | (4) |
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How freezing affects the texture of food |
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282 | (1) |
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283 | (1) |
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Canned Food: Keeping Out Contaminants |
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283 | (2) |
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Dried Food: No Life without Water |
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285 | (1) |
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How drying affects food's nutritional value |
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285 | (1) |
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When dried fruit may be hazardous to your health |
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286 | (1) |
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286 | (3) |
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Better Eating through Chemistry |
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289 | (10) |
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Exploring the Nature (and Science) of Food Additives |
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289 | (4) |
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290 | (1) |
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Adding colors and flavors |
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291 | (1) |
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292 | (1) |
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Naming some other additives in food |
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293 | (1) |
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Determining the Safety of Food Additives |
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293 | (4) |
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294 | (1) |
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294 | (1) |
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295 | (2) |
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Looking Beyond Additives: Foods Nature Never Made |
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297 | (2) |
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Part V: Food and Medicine |
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299 | (36) |
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When Food Gives You Hives |
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301 | (8) |
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Finding Out More about Food Allergies |
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301 | (3) |
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Understanding how an allergic reaction occurs |
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302 | (1) |
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Investigating two kinds of allergic reactions |
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303 | (1) |
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It's all in the family: Inheriting food allergies |
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304 | (1) |
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Considering Foods Most Likely to Cause Allergic Reactions |
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304 | (2) |
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Testing, Testing: Identifying Food Allergies |
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306 | (1) |
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Coping with Food Allergies |
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306 | (1) |
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Recognizing Other Body Reactions to Food |
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307 | (2) |
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309 | (8) |
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309 | (2) |
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311 | (4) |
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312 | (1) |
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312 | (1) |
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312 | (2) |
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314 | (1) |
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315 | (1) |
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Using Food to Manage Mood |
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315 | (2) |
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Food and Drug Interactions |
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317 | (8) |
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How a Food and Drug Interaction Happens |
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317 | (2) |
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Food Fights: Drugs versus Nutrients versus Drugs |
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319 | (2) |
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Avoiding Adverse Food and Drug Interactions |
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321 | (1) |
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Using Food to Improve a Drug's Performance |
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322 | (3) |
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325 | (10) |
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Defining Food as Medicine |
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325 | (1) |
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Examining Diets with Absolutely, Positively Beneficial Medical Effects |
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326 | (1) |
|
Using Food to Prevent Disease |
|
|
327 | (5) |
|
Battling deficiency diseases |
|
|
328 | (1) |
|
Fighting off cancer with food |
|
|
328 | (1) |
|
DASHing to healthy blood pressure |
|
|
329 | (1) |
|
Conquering the common cold |
|
|
330 | (2) |
|
Eating for a Better Body (and Brain) |
|
|
332 | (1) |
|
Delivering Meds with Dinner |
|
|
333 | (1) |
|
The Last Word on Food versus Medicine |
|
|
334 | (1) |
|
Part VI: The Part of Tens |
|
|
335 | (24) |
|
|
|
337 | (8) |
|
U.S. Department of Agriculture Nutrient Database |
|
|
337 | (1) |
|
USDA Food and Nutrition Information Center (FNIC) |
|
|
338 | (1) |
|
U.S. Food and Drug Administration |
|
|
339 | (1) |
|
American Dietetic Association |
|
|
340 | (1) |
|
The American Heart Association |
|
|
340 | (1) |
|
The American Cancer Society |
|
|
341 | (1) |
|
The Food Allergy and Anaphylaxis Network |
|
|
341 | (1) |
|
International Food Information Council (IFIC) |
|
|
342 | (1) |
|
American Council on Science and Health (ACSH) and the Center for Science in the Public Interest (CSPI) |
|
|
342 | (1) |
|
Tufts University Nutrition Navigator |
|
|
343 | (2) |
|
Ten (Well, Okay, Twelve) Superstar Foods |
|
|
345 | (10) |
|
|
|
345 | (1) |
|
|
|
346 | (1) |
|
|
|
347 | (1) |
|
|
|
347 | (1) |
|
|
|
348 | (1) |
|
|
|
348 | (1) |
|
|
|
349 | (1) |
|
|
|
349 | (1) |
|
|
|
350 | (1) |
|
|
|
351 | (1) |
|
|
|
352 | (1) |
|
|
|
352 | (3) |
|
Ten Easy Ways to Cut Calories |
|
|
355 | (4) |
|
Switching to Low-Fat or No-Fat Dairy Products |
|
|
355 | (1) |
|
Substituting Sugar Substitutes |
|
|
356 | (1) |
|
Serving Stew Instead of Steak |
|
|
356 | (1) |
|
Choosing Low-Fat Desserts |
|
|
356 | (1) |
|
|
|
356 | (1) |
|
|
|
357 | (1) |
|
Making One-Slice Sandwiches |
|
|
357 | (1) |
|
Eliminating the High-Fat Ingredient |
|
|
357 | (1) |
|
Seasoning the Veggies instead of Drowning Them in Butter |
|
|
358 | (1) |
|
|
|
358 | (1) |
| Index |
|
359 | |
Other versions by this Author