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

673 Pages·2016·9.25 MB·English

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 .
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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
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“. . . 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
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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 [phone], 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, [phone], fax [phone], 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, [phone], fax [phone], 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