Nutrition For Dummies®

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1. Table of Contents
   1. Cover
   2. Introduction
      1. About This Book
      2. Foolish Assumptions
      3. Icons Used in This Book
      4. Beyond the Book
      5. Where to Go from Here
   3. Part 1: Nutrition 101: The Basic Facts about Nutrition
      1. Chapter 1: Nutrition Equals Life: Knowing What to Eat to Get What You Need
         1. Discovering the First Principles of Nutrition
         2. Protecting the Nutrients in Your Food
         3. Knowing Your Nutritional Status
         4. Fitting Food into the Medicine Chest
         5. Finding Nutrition Facts
      2. Chapter 2: Digestion: The 24/7 Food Factory
         1. Introducing the Digestive System
         2. Digestion: One Step at a Time
      3. Chapter 3: How Much Nutrition Do You Need?
         1. RDAs: Guidelines for Good Nutrition
         2. AIs: The Nutritional Numbers Formerly Known as ESADDIs
         3. DRI: The Totally Complete Nutrition Guide
      4. Chapter 4: The (Still) Growing American Body
         1. The Obesity Epidemic
         2. Observing the Obesity Map
         3. Determining How Much You Should Weigh
         4. Understanding What the Numbers Really Mean
         5. Facing the Numbers When They Don’t Fit Your Body
      5. Chapter 5: Calories: The Energizers
         1. Counting the Calories in Food
         2. Determining How Many Calories You Need
         3. Calculating Your Daily Calorie Needs
      6. Chapter 6: Protein Power
         1. Understanding How Your Body Uses Proteins
         2. Moving Proteins from Your Dinner Plate to Your Cells
         3. Differentiating Dietary Proteins
         4. Figuring Out How Much Protein You Need
   4. Part 2: The Good Stuff in Your Food
      1. Chapter 7: Facing Facts on Fat and Cholesterol
         1. Discovering How Your Body Uses Fats
         2. Defining Fatty Acids and Their Relationship to Dietary Fat
         3. Focusing on the Fats in Food
         4. Considering Cholesterol and You
      2. Chapter 8: Carbohydrates: A Complex Story
         1. Checking Out Carbohydrates
         2. Carbohydrates and Energy: A Biochemical Love Story
         3. Finding the Carbohydrates You Need
         4. Dietary Fiber: The Non-Nutrient in Carbohydrate Foods
      3. Chapter 9: Alcohol: Another Form of Grape and Grain
         1. Creating Alcohol Beverages
         2. Checking How Much Alcohol Is in That Bottle
         3. Following Alcohol through Your Body
         4. Understanding How Alcohol Affects Your Health
         5. Advice from the Sages: Moderation
      4. Chapter 10: Vitamins for Vim and Vigor
         1. Understanding What Vitamins Your Body Needs
         2. Discovering Where to Get Your Vitamins
         3. Too Much or Too Little: Avoiding Two Ways to Go Wrong with Vitamins
         4. Acceptable Exceptions: Taking Extra Vitamins as Needed
      5. Chapter 11: Making the Most of Minerals
         1. Getting the Minerals You Need
         2. Knowing What’s Too Much and What’s Too Little
         3. Figuring Out When You May Need More than the RDA
      6. Chapter 12: Water Works
         1. Investigating the Many Ways Your Body Uses Water
         2. Maintaining the Right Amount of Water in Your Body
         3. Getting the Water You Need
         4. Evaluating Electrolytes
         5. Dehydration: When the Body Doesn’t Get Enough Water
      7. Chapter 13: Added Attractions: Supplements
         1. Introducing Dietary Supplements
         2. Examining Two Reasons to Use Dietary Supplements
         3. Exploring Supplement Safety: An Iffy Proposition
         4. Choosing the Most Effective Supplements
         5. Getting Nutrients from Food Rather Than Supplements
   5. Part 3: Training and Development
      1. Chapter 14: Why You Eat When You Eat
         1. Underlining the Difference between Hunger and Appetite
         2. Refueling: The Cycle of Hunger and Satiety
         3. Responding to Your Environment on a Gut Level
         4. Revealing Unhealthy Relationships with Food
      2. Chapter 15: Why You Like the Foods You Like
         1. Tackling Taste: How Your Brain and Tongue Work Together
         2. Determining Deliciousness
         3. Changing the Menu: Adapting to Exotic Foods
      3. Chapter 16: Building Your Healthful Diet
         1. Discovering the Dietary Guidelines for Americans
         2. Finding What’s New in the 2015–2020 Edition
         3. Do the Guidelines Work?
      4. Chapter 17: Choosing Wisely with Pyramids, Plates, and Labels
         1. Checking Out Basic Diet Pictures
         2. Understanding the Nutrition Facts Labels
         3. Using the Pyramid, Plate, and Label to Choose Healthful Foods
      5. Chapter 18: Eating Smart When Eating Out
         1. Reading a Restaurant Menu
         2. Editing Your Menu Choices
         3. Writing Rules for Chain Restaurants
         4. Finding Fast-Food Ingredient Guides
         5. Exploring the Healthful Side of Fast Food
         6. Managing the Mechanical Menu
   6. Part 4: Food Processing
      1. Chapter 19: Praising Food Processing
         1. Preserving Food: Five Methods of Processing
         2. Improving Food’s Appeal and Nutritional Value
         3. Faking It: Food Substitutes
         4. A Last Word: Follow That Bird
      2. Chapter 20: Cooking Nutritious Food
         1. Exploring Different Methods of Cooking
         2. Understanding How Cooking Alters Food
         3. Picking the Right Cooking Materials
         4. Protecting the Nutrients in Cooked Foods
         5. Keeping Food Safe by Cooking
      3. Chapter 21: How Freezing, Canning, Drying, and Zapping Protect Your Food
         1. Cold Comfort: Chilling and Freezing
         2. Canned Food: Keeping Out Contaminants
         3. Dried Food: No Life without Water
         4. Irradiation: A Hot Topic
      4. Chapter 22: Better Eating through Chemistry
         1. Nature’s Beneficial Chemistry
         2. Exploring the Natural and Synthetic Nature of Food Additives
         3. Determining the Safety of Food Additives
         4. Beyond Additives: Foods Nature Never Made
   7. Part 5: Food and Medicine
      1. Chapter 23: When Food Gives You Hives
         1. Diagnosing Food Allergies
         2. Coping with Food Allergies
         3. Recognizing Other Body Reactions to Food
      2. Chapter 24: Brain Food
         1. Nourishing the Developing Brain
         2. Protecting the Adult Brain
         3. Altering the Emotional Brain
         4. Healing the Injured Brain
         5. Eating to Benefit Your Brain and Your Body
      3. Chapter 25: Food and Drug Interactions
         1. Following Food and Drug Interactions
         2. Listing the Reactions of Drugs and Certain Foods
         3. Discovering Drug Interactions with Nutrients
         4. Using Food to Improve a Drug’s Performance
      4. Chapter 26: Using Food as Medicine
         1. Defining Food as Medicine
         2. Naming Diets with Absolutely, Positively Beneficial Medical Effects
         3. Using Food to Prevent Disease
         4. Eating for a Better Body (And Brain)
         5. The Last Word on Food versus Medicine
   8. Part 6: The Part of Tens
      1. Chapter 27: Ten Reliable Nutrition Websites
         1. U.S. Department of Agriculture (USDA) Nutrient Database
         2. USDA Food and Nutrition Information Center (FNIC)
         3. U.S. Food and Drug Administration (FDA)
         4. Academy of Nutrition and Dietetics (AND)
         5. The American Heart Association (AHA)
         6. American Cancer Society (ACS)
         7. Food Allergy Research & Education (FARE)
         8. Mayo Clinic
         9. WebMD
         10. Food Safety News
      2. Chapter 28: Ten Superstar Foods
         1. Alcohol
         2. Apples
         3. Avocado
         4. Beans
         5. Berries
         6. Breast Milk
         7. Chocolate
         8. Nuts
         9. White Tea
         10. Whole Grains
      3. Chapter 29: Ten Easy Ways to Cut Calories
         1. Switch to Low-Fat or No-Fat Dairy Products
         2. Use Sugar Substitutes
         3. Serve Stew Instead of Steak
         4. Choose Low-Fat Desserts
         5. Peel the Poultry
         6. Edit Your Salad Dressing
         7. Make One-Slice Sandwiches
         8. Eliminate the High-Fat Ingredient
         9. Season the Veggies Instead of Drowning Them in Butter
         10. Wash the Chopped Meat
      4. Chapter 30: Ten Ways Coffee Makes Life Better
         1. Coffee Lights Up Your Brain
         2. Coffee Chases the Blues
         3. Coffee Powers Endurance Exercise
         4. Coffee Is Cholesterol-Safe
         5. Coffee Lowers Your Risk of Stroke
         6. Coffee Lowers Your Risk of Some Cancers
         7. Coffee May Ward Off Type 2 Diabetes
         8. Coffee Doesn’t Keep Everyone Awake
         9. Coffee Lowers a Man’s Risk of ED
         10. Coffee Drinkers Live Longer
      5. Chapter 31: Ten Terrific Foods Starting with the Letter P
         1. Papaya
         2. Pear
         3. Peas
         4. Pineapple
         5. Plantain
         6. Pork
         7. Potato
         8. Prawns
         9. Prune
         10. Pumpkin
   9. About the Author
   10. Advertisement Page
   11. Connect with Dummies
   12. End User License Agreement

Guide

1. Cover
2. Table of Contents
3. Begin Reading