ebook img

American Dietetic Association; Complete Food and Nutrition Guide (2nd Ed.) - Wiley-American Dietetic Association ADA PDF

673 Pages·2016·9.25 MB·English
by  
Save to my drive
Quick download
Download
Most books are stored in the elastic cloud where traffic is expensive. For this reason, we have a limit on daily download.

Preview American Dietetic Association; Complete Food and Nutrition Guide (2nd Ed.) - Wiley-American Dietetic Association ADA

American Dietetic Association Complete Food and Nutrition Guide 2 N D E D I T I O N Roberta Larson Duyff MS, RD, FADA, CFCS John Wi ley & Sons , Inc . cintro.qxd 6/19/02 9:00 AM Page 2 fmatter.qxd 6/20/02 12:54 PM Page i Praise for the American Dietetic Association Complete Food and Nutrition Guide “. . . jam-packed with practical eating and food safety tips.” —USA Today “It’s always refreshing to find a nutritionist interested in good taste!” —Julia Child, author, culinary expert, TV personality “[A] remarkable reference.” —Graham Kerr “[The book] may be the ultimate healthy-eating primer. How often can it be said of a book that it may extend your life?” —Fitness magazine “. . . brimming with tips from baby food to eating for healthy aging.” —Shape magazine “Duyff really covers nutrition and healthy eating from all angles . . . without overusing the ‘d’word [‘don’t’].” —Tufts University Health & Nutrition Letter “Intelligent advice about sensible eating.” —Washington Times “Everything you ever wanted to know about everything you ever wanted to eat is in this guide.” —Food Management magazine “. . . a must for everyone’s kitchen, from the teenager learning about food and nutrition to adults changing their eating styles.” —Cheri Svoboda, The Oregonian fmatter.qxd 6/20/02 12:54 PM Page ii “. . . in short, it’s a winner!” —Washington Post “. . . set out so anyone, even those not nutritionally inclined, can open the book and find something interesting.” —Janice Denham, food editor, St. Louis Journal Publications “. . . covers everything from deciphering food labels to maintaining a family- friendly kitchen to changing dietary needs as we age.” —St. Louis Post-Dispatch “An essential resource for consumers seeking to make healthy food choices, and nutrition professionals requiring a science-based reference tool.” —Susan Lerner Barr, M.S., R.D., contributing nutrition editor, Self magazine “. . . solid all-around guide to nutrition that’s fun just to pick up and peruse . . . sure to become dog-eared over time.” —Environmental Nutrition “Translates nutrition science into the everyday food advice people need to make healthy choices when grocery shopping, cooking dinner, or ordering from a restaurant menu.” —Carolyn O’Neil, MS, RD, award-winning television food journalist, former CNN nutrition news correspondent “. . . tackles most of the nutritional issues that concern Americans today . . . up-to-date and helpful.” —Seattle Times “Readable and timely. . . . Duyff gives sound advice.” —Library Journal “A wealth of practical information [to] refer to time and time again.” —Journal of Nutrition Education “Excellent and thorough . . . Includes solid, science-based content on many nutrition topics, up-to-date healthy eating guidance, and ways to evaluate current nutrition research.” —Johanna Dwyer, DSc, RD, professor, School of Nutrition and Medicine, Tufts University, and director of Frances Stern Nutrition Center fmatter.qxd 6/20/02 12:54 PM Page iii American Dietetic Association Complete Food and Nutrition Guide 2 N D E D I T I O N Roberta Larson Duyff MS, RD, FADA, CFCS John Wi ley & Sons , Inc . fmatter.qxd 6/20/02 12:54 PM Page iv About the ADA The American Dietetic Association is the largest group of food and nutrition professionals in the world. As the advocate of the profession, the ADA serves the public by promoting optimal nutrition, health, and well-being. For more information . . . Visit the ADA’s Web site at http://www.eatright.org. The American Dietetic Association’s Web site offers nutrition information for consumers and health professionals, and the Find a Dietit- ian feature to locate a dietetics professional in your area. The ADA’s Consumer Nutrition Infor- mation line, at (800) 366-1655, also provides referrals to local registered dietitians as well as recorded nutrition messages in English and Spanish. This book is printed on acid-free paper. Copyright © 2002 by The American Dietetic Association. All rights reserved Illustrations on part and chapter openers and on pages 298, 372, 374, and 392 copyright © 2002 by Jackie Aher. Published by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada Design and production by Navta Associates, Inc. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 750-4470, or on the web at www.copyright.com. Requests to the Publisher for per- mission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201)748-6011, fax (201) 748-6008, email: Contents Foreword . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . x Acknowledgments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xi Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 P A R T I Eat Smart, Live Well: It’s About You! CHAPTER 1 Food Choices for Fitness . . . . . . . . . . . . . . . . . . . . . . . . 5 Fitness: Your Overall Health! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 What’s Smart Eating? Guidelines for Americans . . . . . . . . . . . . . 7 Your Food Choices: The Inside Story . . . . . . . . . . . . . . . . . . . . . . . 14 Solutions for Healthful Eating, Active Living . . . . . . . . . . . . . . . . 16 P A R T I I Healthful Eating: The Basics CHAPTER 2 Your Healthy Weight . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Body Basics: What’s Your Healthy Weight? . . . . . . . . . . . . . . . . . . 21 Energy Basics: Calorie Math . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 Weighing the Risks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 Weight Management: Strategies That Work! . . . . . . . . . . . . . . . . . 31 Too Thin—a Problem? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43 Disordered Eating: Problems, Signs, and Help . . . . . . . . . . . . . . . 44 “Diets” That Don’t Work! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47 When You Need Help . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50 CHAPTER 3 Fat Facts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52 Fats Matter . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52 vi CONTENTS Cholesterol: Different from Fat . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64 Too Much of a Good Thing? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 CHAPTER 4 Vitamins, Minerals, and Phytonutrients: Variety on Your Plate! . . . . . . . . . . . . . . . . . . . . . . . . . . . 74 Vitamins and Minerals: Team Players! . . . . . . . . . . . . . . . . . . . . . . 74 Vitamins: The Basics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75 Minerals—Not “Heavy Metal” . . . . . . . . . . . . . . . . . . . . . . . . . . . . 91 Phytonutrients—a “Crop” for Good Health . . . . . . . . . . . . . . . . . . 107 CHAPTER 5 Sweet Talk: Sugar and Other Sweeteners . . . . . . . . . 112 Sugars: The Sweet Basics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 112 Sugars in Your Food . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 120 Polyols: Sugar Replacers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 125 Intense Sweeteners: Flavor without Calories . . . . . . . . . . . . . . . . . 126 CHAPTER 6 Fiber: Your Body’s Broom . . . . . . . . . . . . . . . . . . . . . . . 130 Fiber: An Important Nonnutrient . . . . . . . . . . . . . . . . . . . . . . . . . . 130 For Fiber—Variety! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 136 CHAPTER 7 Sodium: A Salty Subject . . . . . . . . . . . . . . . . . . . . . . . . 143 Sodium and Your Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 144 Sodium in Your Food Choices . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 146 Flavor . . . with Less Salt and Sodium . . . . . . . . . . . . . . . . . . . . . . 148 CHAPTER 8 Fluids: Often Overlooked . . . . . . . . . . . . . . . . . . . . . . . 153 A Fluid Asset . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 153 What’s to Drink? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 156 P A R T I I I Smart Eating: The Consumer Marketplace CHAPTER 9 What’s on Today’s Table? . . . . . . . . . . . . . . . . . . . . . . . 179 Food: What’s “in Store” for You? . . . . . . . . . . . . . . . . . . . . . . . . . . 179 Ensuring Your Food Supply . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 192 CHAPTER 10 Planning to Eat Smart . . . . . . . . . . . . . . . . . . . . . . . . . . 210 The Food Guide Pyramid: Your Healthful Eating Guide . . . . . . . 210 What’s Inside the Pyramid? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 214 Health-Wise Eating Strategies . . . . . . . . . . . . . . . . . . . . . . . . . . . . 226 CHAPTER 11 Supermarket Smarts . . . . . . . . . . . . . . . . . . . . . . . . . . . 237 Today’s Food Labels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 237 Supermarket Psychology . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 248 CONTENTS vii Your Shopping Guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 249 Food Safety: Start at the Store . . . . . . . . . . . . . . . . . . . . . . . . . . . . 271 CHAPTER 12 The Safe Kitchen . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 274 Foodborne Illness: More Common than You Think! . . . . . . . . . . . 274 Checklist for a Clean Kitchen . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 282 Safekeeping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 283 Safe Preparation and Service . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 289 Quick Tips for Injury Prevention . . . . . . . . . . . . . . . . . . . . . . . . . . 299 The “Eco Kitchen” . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 300 CHAPTER 13 Kitchen Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 301 “Resetting” Your Table . . . for Taste and Health . . . . . . . . . . . . . . 301 Simply Nutritious, Simply Delicious . . . . . . . . . . . . . . . . . . . . . . . 308 Add Life to Your Spices—and Herbs, Too! . . . . . . . . . . . . . . . . . . 326 CHAPTER 14 Your Food Away from Home . . . . . . . . . . . . . . . . . . . . 332 Dining Out for Health and Pleasure . . . . . . . . . . . . . . . . . . . . . . . . 332 Eating Out Safely . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 339 Fast Food, Healthful Food . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 340 Eating Out Ethnic Style . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 349 Eating for Travelers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 358 P A R T I V Food for Health: Every Age, Every Stage of Life CHAPTER 15 Off to a Healthy Start . . . . . . . . . . . . . . . . . . . . . . . . . . . 367 Breast-Feeding Your Baby . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 367 Another Healthful Option: Bottle-Feeding . . . . . . . . . . . . . . . . . . 377 Solid Advice on Solid Foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 382 CHAPTER 16 Food to Grow On . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 393 Toddlers and Preschoolers: Food for the Early Years . . . . . . . . . . 393 Eating ABCs for School-Age Children . . . . . . . . . . . . . . . . . . . . . 404 Feeding the Teen Machine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 420 CHAPTER 17 For Women Only . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 429 Childbearing Years: Nutrition, Menstruation, and Prepregnancy 429 Congratulations! You’re Expecting! . . . . . . . . . . . . . . . . . . . . . . . . 435 For Those Who Breast-Feed . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 445 Now for Menopause . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 449 CHAPTER 18 For Mature Adults: Healthful Eating! . . . . . . . . . . . . . . 452 Aged to Perfection! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 452

See more

The list of books you might like

Most books are stored in the elastic cloud where traffic is expensive. For this reason, we have a limit on daily download.