Idiot's Guides · Optimum Nutrition by Green, Stephanie -- Read -- Imperial Library of Trantor

Index

Title Page Copyright Page Introduction Part 1: Nutrition and Wellness: An Overview

1 What Is Good Nutrition?

How to Get Healthy

Eat Good Foods Get Moving Manage Your Stress

Is Your Health at Risk? The Keys to Good Nutrition

The Dietary Guidelines for Americans Finding a Nutrition Expert and Support

2 You Are What You Eat

The Road to Good Health Eating Hazards and Solutions for Health Issues

Obesity Heart Disease Type 2 Diabetes Hypertension Cancer Inflammation Acid Reflux

Lifestyle

Exercise Sleep De-Stress

Genetics

3 The Mind/Body Connection

Mind Control

Mindless Eating Intuitive Eating Gut Microbes

Food and Mood

Food Frenzy All Systems Go

The Sleep Connection

Sleep and Hormones Diet in Shift Workers

Connection Between Food and Mood Disorders

Seasonal Affective Disorder (SAD) Depression Cognitive Decline Serotonin Sensitive Disorders

Part 2: The Basics of Nutrition

4 Digestion 101

Where Does It Begin?

The Mouth The Stomach The Small Intestine The Large Intestine (Colon)

When Digestion Goes Wrong

Heartburn, Acid Reflux, and GERD Celiac Disease Inflammatory Bowel Disease (IBD) Irritable Bowel Syndrome (IBS) Leaky Gut Syndrome Malabsorption Syndrome

Gut Support with Probiotics Water: An Essential Nutrient

Can You Drink Too Much Water?

5 The Calorie

The Origin of the Calorie

How to Calculate Your Calories Basal Metabolism Rate (BMR)

Cutting Calories for Weight Loss What Is an Empty Calorie? How Healthy Is Your Body Weight? Body Mass Index (BMI) Long-Term Weight Management Eating More for Weight Gain Eating Disorders

Anorexia Nervosa Bulimia Binge-Eating Disorder (BED) Orthorexia

Tracking Your Calories

6 Carbohydrates

Fuel for Your Body How Carbohydrates Are Broken Down by the Body The Many Faces of Carbohydrates

Simple Carbohydrates The Glycemic Response to Carbohydrates Sugar Alcohols Sugar Substitutes Complex Carbohydrates

Dietary Fiber

Soluble Fiber Insoluble Fiber Functional Fiber How Much Fiber Do I Need? Discovering High-Fiber Foods More Is Not Always Better

High-Fiber Recipe

7 Protein

The Building Blocks of the Body How Proteins Are Broken Down Where to Find Protein

Animal-Based Protein Plant-Based Protein

How Much Do I Need? What If I Can’t Get Enough? Is More Protein Better? Errors in Protein Metabolism High-Protein Recipe

8 Fats and Cholesterol

The Many Types of Fats

How Fats Are Broken Down Saturated Fat Trans Fats Monounsaturated Fats Polyunsaturated Fats Omega-3s Omega-6s Triglycerides

Cholesterol–the Good and the Bad

High-Density Lipoprotein (HDL) Low-Density Lipoprotein (LDL) Total Cholesterol Cholesterol Ratio How to Improve Your Numbers

Discovering Healthy Fats in Foods Top Sources of Heart-Healthy Omega-3 Fats in Foods Healthy Fats Recipe

9 Vitamins

What Is a Vitamin? How Vitamins Are Broken Down in the Body Water-Soluble Vitamins The B Vitamins

Vitamin B12 Vitamin B6 Thiamin, Riboflavin, and Niacin Biotin, Pantothenic Acid, and Folate

Vitamin C Fat-Soluble Vitamins

Vitamin A Vitamin D Vitamin E Vitamin K

10 Minerals

What Is a Mineral? How Minerals Are Broken Down in the Body Major Minerals

Calcium Phosphorus Sulfate Potassium Sodium Chloride Magnesium

Trace Minerals

Iron Zinc Fluoride Iodine Chromium Molybdenum Selenium Copper Manganese

Vitamin and Mineral Supplements

What Makes a Supplement Good? Who Needs Supplements?

11 Phytonutrients

What Is a Phytonutrient? The Benefits of Phytonutrients Carotenoids

Beta-Carotene Lycopene Lutein and Zeaxanthin

Flavonoids

Anthocyanidins Catechins Isoflavones

Resveratrol How Phytonutrients Are Broken Down Which Is the Best: Phytonutrient Pills or Whole Foods? Getting More Phytonutrients in Your Diet

Phytonutrients in Foods Colorful Eating

Phytonutrients Recipe

Part 3: Making Your Best Food Choices

12 Understanding Your Foods

What Should I Eat? The Basic Food Groups

Whole Grains Protein Fruits and Vegetables Dairy Healthy Fats

What If I Eliminate Food Groups?

Dairy Alternatives Gluten-Free Alternatives

Food Combining The Food Label

Labeling The Serving Size What Is % Daily Value?

Packaging Claims

Nutrient Claims Health Claims Structure and Function Claims

13 Best Shopping Practices

Safe Food Choices

Supply Chain Keeping Food Safe

Organic vs. Conventionally Grown

Certification Process Natural Ingredients Genetically Modified Organisms (GMOs) Food Additives

What Is a Sustainable Food System?

Locally Grown Environmental Impact

Fresh, Frozen, Canned, or Freeze-Dried? Truth in Labeling

14 Cooking Oil Basics

Choosing the Right Cooking Oil The Best Monounsaturated Oils for Health

Olive Oil Canola Oil Avocado Oil Safflower Oil

Polyunsaturated Oils

Omega-3 Omega-6 Soybean Oil Corn Oil

The Negative Impact of Oils on Health

Butter Lard Palm Oil

Coconut Oil Trans Fat

Vegetable Shortening Margarine

Part 4: Your Healthy Diet

15 What Is a Healthy Diet?

Meeting Your Body’s Needs Nutrients for Health Variety Portion Control

Serving Size Tips and Techniques Gadgets

Your Food Nemesis How to Cultivate New Food Habits

The Plan Avoiding and Dealing with Cravings and Ruts Getting Sidetracked

16 Hunger

Hunger Regulation in the Body The Physical Need for Food The Psychology of Hunger and Emotional Eating

Disordered Eating Patterns Eating Disorders Where to Find Help

Why Diets Don’t Work Breaking Free from Old Eating Patterns

Clean Plate Club Be a Good Role Model I’m Not Hungry Eating on a Schedule

Intuitive Eating

Satisfying Foods Food Cravings

17 Food Allergies

What Is a Food Allergy? What Is a Food Intolerance? What Is a Food Sensitivity? Lifestyle Eating and Performance The Top Eight Food Allergies

Wheat Dairy Fish Shellfish Tree Nuts Peanuts Eggs Soy

Fortifying Your Diet

Dairy Alternatives Egg Substitutes Gluten-Free Foods

Dining Out with a Food Allergy

The Restaurant Selection Process It’s a Team Effort

18 Let’s Get Cooking

Meal Planning Made Easy

Think Seasonally Finding the Time to Cook Meal Solutions

Kitchen Organization A Well-Stocked Pantry Creating Your Meal Plan Food Prep Made Easy What’s the Best Way to Cook?

Sautéing Grilling Steaming Baking Frying Sous Vide

Order’s Up

Portion Sizes Leftovers

19 Eating Out

Frequency of Meals Away from Home Selecting a Restaurant The Food Dialogue

A Quick Guide to Meal Selection Words to Watch For

Navigating the Menu for Good Health

Appetizers Entrées Sides Desserts Cocktails

Food on the Go Meals at the Grocery Store

Part 5: What Science Says About Special Foods

20 Top Diets

Plant-Based Diets

The Mediterranean Diet The Flexitarian Diet The Vegetarian Diet The Vegan Diet The Raw Food Diet The Juicing Diet

Therapeutic Lifestyle Changes (TLC) Diet Dietary Approaches to Stop Hypertension (DASH) Diet The Paleo Diet Commercial Diet Plans

Weight Watchers Jenny Craig Atkins South Beach

21 Superfoods: Are They Real or Just Good Marketing Tactics?

What Makes a Food Super? Superfoods and Their Benefits

Longevity Mental Health Energy A Healthy Sex Drive

Examples of Superfoods

Dark Chocolate Berries Kale Chia Seeds Pomegranates Black Beans Salmon Turmeric Walnuts Avocados

Sample Superfoods Recipe

22 Controversial Foods

Why Certain Foods Are Considered Controversial Eggs

The Hen House Cholesterol and Fat Classification of Eggs

Meats

Beef Pork Fish Endangered Species Fish Farming Mercury

Coffee

The Good News About Your Cup of Joe Caffeine and Coffee–the Dark Side

Wine

Health Benefits Breast Cancer Risk

Beer

Appendixes

A Glossary B Online Resources

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