| Nutrition for Dummies - A Reference for the Rest of Us! (1997) |
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| Table of Contents Introduction What This Book Is About How This Book Is Organized Part I: The Basic Facts about Nutrition Part II: What You Get from Food Part III: Healthy Eating Part IV: Food Processing Part V: Food and Medicine Part VI: The Part of Tens Appendix Icons Used in This Book Part I: The Basic Facts about Nutrition Chapter 1: What's Nutrition, Anyway? Nutrition Equals Life First principles You are what you eat Your nutritional status Finding Nutrition Facts Nutritional people Can you trust this study? How to Use the Information in This Book Chapter 2: Digestion: The 24-Hour Food Factory The Digestion Drama The Digestive System The digestive organs Digestion: A two-part process How Your Body Digests Food The eyes and nose The mouth The stomach The small intestine The large intestine Chapter 3: Calories: The Energizers Counting the Calories in Food Empty Calories Every calorie counts How Many Calories Do You Need? Resting energy expenditures Sex, glands, and chocolate cake How your hormones affect your energy needs Energy for work Too Much and Too Little How much should you weigh? Another way to rate your weight The last word on calories Chapter 4: How Much Nutrition Do You Need? The RDAs: Guidelines for Good Nutrition Different people, different needs Two RDAs that may be set too low The terms used to describe RDAs A Second Set of Nutritional Numbers Supplements: What Are They? It's smart to get your nutrients from food People who can benefit from supplements Where can you get a straight answer on supplements? Part II: What You Get from Food Chapter 5: Powerful Protein Here's Where Your Body Puts Its Protein How Your Body Uses Protein What Happens to the Proteins You Eat? Not all proteins are created equal High-quality and low-quality proteins Complete proteins and incomplete proteins How Much Protein Do You Need? What happens if you don't get enough protein? Who needs extra protein? Can you ever get too much protein? Chapter 6: The Lowdown on Fat and Cholesterol How Your Body Uses Fat The Fats in Food The Right Amount of Fat Which Foods Are High in Fat? Saturated and Unsaturated Fatty Acids The relationship between fatty acids and dietary fat Cholesterol and heart disease Living with lipoproteins Diet and cholesterol From Food to Energy Into the intestines Turning fat into energy Chapter 7: Carbohydrates: A Complex Story What Are Carbohydrates? Carbohydrates and energy: A biochemical love story How glucose becomes energy How your pasta ends up on your hips when you eat too many carbs Other ways your body uses carbohydrates Where to get the carbohydrates you need Some problems with carbohydrates Who needs extra carbohydrates? Dietary Fiber: The Non-Nutrient in Carbohydrate Foods The two kinds of dietary fiber Getting fiber from food How much fiber do you need? Chapter 8: Alcohol: Another Form of Grape and Grain The Many Faces of Alcohol How Alcohol Beverages Are Made Fermented alcohol products Distilled alcohol products The foods used to make beverage alcohol How Much Alcohol Is in That Bottle? Alcohol as Food How Alcohol Moves through Your Body Down the hatch from mouth to stomach A short visit to the energy factory Time out for air Rising to the surface Curves in the road Alcohol and Health Moderate drinking: Some benefits, some risks The risks of alcohol abuse Alcoholism: An addiction disease Who should not drink A Word from the Sages: Moderation Chapter 9: Vigorous Vitamins How Your Body Uses Vitamins How Vitamins Are Stored in Your Body Fat-Soluble Vitamins Vitamin A Vitamin D Vitamin E Vitamin K Water-Soluble Vitamins Vitamin C Thiamin (vitamin B1) Riboflavin (vitamin B2) Niacin Vitamin B6 (Pyridoxine) Folate Vitamin B12 Biotin Pantothenic acid Get Your Vitamins Here! Too Much or Too Little: Two Ways to Go Wrong with Vitamins Vitamin deficiencies Big trouble: Vitamin megadoses Who Needs Extra Vitamins? I'm taking medication I'm a smoker I never eat animals I'm pregnant I'm breast-feeding I'm approaching menopause Chapter 10: Mighty Minerals How Your Body Uses Minerals Calcium Phosphorus Magnesium Iron Zinc Iodine Selenium Copper Manganese Fluoride Chromium Molybdenum Too Much and Too Little How much is too much? Who Needs Extra Minerals? I'm a strict vegetarian I live inland, away from the ocean I'm a woman I'm a man I'm pregnant I'm breast-feeding my newborn Wow -- I think that was a hot flash Minerals and Medicines Chapter 11: Other Nutrients in Food What's an Essential Nutrient? Unusual Nutrients That Are Useful But Not Essential for Human Beings Chapter 12: Water Works How Your Body Uses Water Maintaining the Right Amount of Water in Your Body A balancing act: The role of electrolytes What happens if you do not get enough water and electrolytes? How to Get the Water You Need Who Needs Extra Water and Electrolytes? You're sick to your stomach You're exercising or working hard in a hot environment You're on a high-protein diet You're watching your salt intake Part III: Healthy Eating Chapter 13: Why You Eat when You Eat The Difference between Hunger and Appetite How You Know You're Hungry The noisy stomach The blood knows Beating the four-hour hungries How You Know You're Full Environment, Appetite, and Hunger Baby, it's cold outside Stretch, lift, move, exercise When you hurt, who wants food? Medicine and appetite When Your Appetite Goes Haywire: Eating Disorders People who eat too much People who eat too little Maintaining a Healthy Appetite Chapter 14: Why You Like the Foods You Like Tasting Food The four basic flavors Your health and your taste buds Fooling your taste buds What Tastes Good Foods your body needs Foods that are easy to find Stirring the stew: The culinary benefits of immigration When Food Is Offensive Beyond Instinct: Learning to Like Unusual Foods Chapter 15: What Is a Healthful Diet? What Are Dietary Guidelines for Americans? #1: Eat a Variety of Foods #2: Balance the Food You Eat with Physical Activity -- Maintain or Improve Your Weight Calories and real people Other reasons to exercise #3: Choose a Diet with Plenty of Grain Products, Vegetables, and Fruits #4: Choose a Diet Low in Fat, Saturated Fat, and Cholesterol The magic 30 percent The super 10 percent The basic 300-or-less #5: Choose a Diet Moderate in Sugars #6: Choose a Diet Moderate in Salt and Sodium #7: If You Drink Alcohol Beverages, Do So in Moderation Okay: Now Relax Chapter 16: Making Wise Food Choices The Food Pyramid What the food pyramid says to you Food pyramid number one Food pyramid number two Comparing the Food Pyramids Overall approach: Give me the lowdown Servings: Tell me when Watch those proteins Using fats wisely Where did my drink go? Creating Your Own Food Pyramid The New, Improved Food Labels Just the facts, ma'am Health claims How high is high? How low is low? Bonus! Bonus! Bonus! How to Use the Food Guide Pyramid and New Food Labels Strategies for smart snacking The Final Word on Diagrams and Stats Chapter 17: Eating Smart when Eating Out How to Edit a Posh Restaurant Menu Keep the first course simple Order an appetizer as a main dish Don't butter the bread Call for naked vegetables Minimize the main dish Control the portions Sideline the sauces Share dessert -- or substitute espresso Ask for proof Surviving on Fast Food The fast food pyramid Fast food ingredient guides Part IV: Food Processing Book Description Amid all the confusion about fat grams, calories, vitamins and nutrients and which foods can contribute to ailments and which foods prevent them -- all too often the same foods are listed in both groups! -- it's easy to lose sight of what's really important: nutrition. Nutrition For Dummies puts eating back into perspective so that you and your family know what to eat, when to eat it and why. Award-winning food and health, author Carol Ann Rinzler cuts through the myths surrounding fat, calories, cholesterol, vitamins, and all the other nutrition buzzwords bandied about in the news to serve up a healthy meal of sound, practical information you can use. In addition to a quick, understandable primer on what your body does with the food you put into it, Rinzler offers essential insights into… eating smart when eating out, cooking healthfully when eating in, and dealing with food allergies and drug interactions. Ingram This handy guide puts an end to the confusing messages about nutrition and makes healthy eating easier for everyone. Nutrition For Dummies shows readers how to improve their current eating habits with calorie and nutrition charts for over 200 foods. Back Cover Copy "Shows you how to put together a healthy diet that is simple — and fun." Barbara Seaman, Cofounder, National Women's Health Network "Before you eat your next meal, read this book." Dr. Manfred Kroger, Professor of Food Science, Pennsylvania State University Praise for Carol Ann Rinzler "Quite simply, Carol Ann Rinzler is one of the most trustworthy — and lucid — reporters on food and nutrition in the world." — Barbra Seaman, Cofounder, National Women's Health Network "Everything she writes is worth reading." — Cindy Pearson, Executive Director, National Women's Health Network Updated with new tips on healthy eating and cutting calories Includes advice on eating smart when eating out Can broccoli prevent cancer? Is fat always bad? What's necessary for a healthful diet? Packed with sensible advice on eating and savvy cooking tips, this friendly guide answers these and many other questions — and serves up a full menu of information to help you decide what to have for dinner tonight. Dig in! Discover how to: Prepare quick, nutritious meals Use nutrition charts to improve eating habits Understand why some diets work and others don't Interpret nutritional labels Distinguish "good" fat from bad Get smart! www.dummies.com Register to win cool prizes Browse exclusive articles and excerpts Get a free Dummies Daily™ e-mail newsletter Chat with authors and preview other books Talk to us, ask questions, get answers --This text refers to the Paperback edition. About the Author Carol Ann Rinzler is a noted authority on health and nutrition and holds an MA from Columbia University. She is a member of the National Association of Science Writers and the National Women's Health Network. Her informative articles have appeared in numerous publications including The New York Times, American Health, Family Circle, Glamour, Health, Ladies' Home Journal, Mirabella, and Redbook. Rinzler is the author of a number of health-related books including the widely praised The Complete Book of Food. |
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| Includes index. |