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