Complete Family Nutrition

258 Pages·2014·29.307 MB·English

by  DK Publishing

Family
COMPLETE
Nutrition

Family
COMPLETE
Nutrition
JANE CLARKE
Contents
LONDON • NEW YORK • MELBOURNE
MUNICH • DELHI
Recipe Consultant Caroline Bretherton
Senior Editor Camilla Hallinan Foreword 6
Project Art Editor Katherine Raj
Editors Carolyn Humphries, Diana Vowles
US Editor Jane Perlmutter 1 What your body needs
US Senior Editor Shannon Beatty
US Culinary Consultant Kate Ramos
US Nutrition Consultant Linda Altenburger MS, RD, CDN
Food for life 10 • Dealing with the food groups 12
Designers Mandy Earey, Saskia Janssen, Simon Murrell
New photography William Reavell Energy-delivering carbohydrates 14 • Fruit and vegetables 16
Senior Jacket Creative Nicola Powling
Proteins for growth 18 • Protein from plants 20
Producer, Pre-production Raymond Williams
Senior Producer Oliver Jeffreys Full of fiber 22 • Fats, the whole story 24
Creative Technical Support Sonia Charbonnier
Dairy foods 26 • Vital vitamins 28 • Mighty minerals 30
Managing Editor Dawn Henderson
Managing Art Editor Christine Keilty Phytonutrients 32 • Eat a rainbow 34
Art Director Peter Luff
Publishing Manager Anna Davidson Probiotics and prebiotics 36 • Drinking water 38
Publisher Peggy Vance How much to eat 40 • Count to 5 42
DK INDIA
Senior Art Editor Ira Sharma
Art Editor Simran Kaur 2 What you and
Assistant Editor Neha Samuel
Managing Editor Alicia Ingty
Managing Art Editor Navidita Thapa your family need
Pre-production Manager Sunil Sharma
DTP Designer Satish Chandra-Gaur
Nutrients now 46 • Breast-feeding your new baby 48
Every effort has been made to ensure that the information in this book Eating for you and your new baby 50 • Formula feeding 52
is accurate. However, the publisher is not responsible for your specific
health or allergy needs that may require medical supervision, nor for Starting solids 54 • What do toddlers need? 56 • Tips for
any adverse reactions to the recipes contained in this book. Neither
tasty first foods 58 • What do schoolchildren need? 60
the author nor the publisher will be liable for any loss or damage
allegedly arising from any information or suggestion in this book. Packed lunches 62 • What do teenagers need? 64 • Food for
mood swings 66 • What do I need? 68 • Eating well during
First American Edition, 2014 pregnancy 70 • Body-boosters for new moms 72 • Women at
Published in the United States by DK Publishing,
345 Hudson Street, 4th Floor, New York, New York 10014 50 plus 74 • Men at 50 plus 76 • Eating at seventy and over 78
14 15 16 17 10 9 8 7 6 5 4 3 2 1
001-192068-June/2014
Copyright © 2014 Dorling Kindersley Limited
All rights reserved
3 Simple steps
Without limiting the rights under copyright reserved above, no part
of this publication may be reproduced, stored in or introduced into
a retrieval system, or transmitted, in any form, or by any means to a healthier you
(electronic, mechanical, photocopying, recording, or otherwise),
without the prior written permission of both the copyrightowner
and the above publisher of this book.
Keeping food at its best 82 • Making the most of
Published in Great Britain by Dorling Kindersley Limited.
your freezer 84 • Shopping tips 86 • The organic option 88
A catalog record for this book is available from the Library of Congress. Buzzwords to look out for 90 • Sugar: time to cut back 92
ISBN 978-1-4654-1949-1
Eating less salt 94 • Smoothies and juices 96 • Coffee and tea 98
DK books are available at special discounts when purchased in bulk
for sales promotions, premiums, fund-raising, or educational use. For Watch your alcohol 100 • Children’s weight 102 • Helping
details, contact: DK Publishing Special Markets, 345 Hudson Street,
an overweight child 104 • Teenage weight gain 106
New York, New York 10014, or [email protected].
Is my child too thin? 108 • Weight issues in adults 110
Color reproduction by Scanhouse, Malaysia
Printed and bound in China by South China Carrying too much weight in later years 112
Discover more at www.dk.com Daily exercise 114
4 Different needs,
different diets
Feeding vegetarians 118 • Young vegetarians and vegans 120
Happily eating fish 122 • Cutting out red meat 123 • Food allergies and
intolerances 124 • Cow’s milk allergy or lactose intolerance? 126
Egg allergy 128 • Wheat intolerance 130
Understanding gluten and celiac disease 132
Peanuts and other common allergies 134
5 Foods that
revive and heal
Why do I feel tired all the time? 138
Boosting your child’s energy 140 • Eat wisely, sleep well 142
Relieving Stress 144 • Migraine-type headaches 146
Fighting off coughs and colds 148 • Easing indigestion 150
Tackling digestive troubles 152 • Just for girls: food for period pain 154
Boosting fertility 156 • Stronger bones 158 • Arthritis: easing the pain 160
Eating to ease angry skin 162 • Anti-aging foods for your skin 164
A feast for your eyes 166 • Healthy eating for healthy hair 168
Alleviating asthma 170 • Dealing with diabetes 172
Eating for your heart 174 • Cancer and food 176
Food-boosts for recovery 178 • Dementia 180
6 Classic recipes
made healthy
Recipes for life 184 • Breakfast 186 • Fish mains 192
Meat mains 200 • Vegetarian mains 212
Sides and starters 224 • Desserts 232 • Baking 240
Index 248
Acknowledgments 256
Foreword
D
elicious, tempting, and nutritious food at every meal—that’s
something few people would say no to. Healthy food can be
packed with color, aroma, and flavor, a sensuous experience in
itself, yet also full of the nutrients we need to keep our bodies healthy
throughout our lives.
Eating healthily doesn’t mean obsessing about the complexities of the
specific nutrients in a meal, nor following the latest fads. It simply means
knowing about the key foods to include in your daily diet. It’s not a
complicated matter, and once you’ve grasped the principles they become
second nature, so that you can just enjoy cooking to create delicious tastes
and textures while knowing that you’re doing all the right things to help
your family to stay fit and healthy.
This link between food and well-being was one of the main reasons
I set up my practice over 20 years ago, to inspire people of all ages to look
to food to turn their health around. Many people struggle on with minor
health problems, and more serious ones, not realizing that the way they
eat may be lessening their enjoyment in life. Others try to eat well, but run
out of ideas or get put off by conflicting advice in the media. My driving
force as a nutritionist is to show how you can eat the most nourishing
foods without spending hours in the kitchen and then sitting down to
meals that look like some form of food penance. As I often show my
11-year-old daughter Maya while we catch up in the kitchen, there’s
nothing wrong with quick and simple dishes, ideally cooked from
ingredients of the highest quality. A poached egg on toast can be utterly
delicious, as well as full of nutrition, and takes no more than 5 minutes to
bring to the table. A big pot of hearty soup can be cooked in a leisurely
moment, then frozen in portions to be taken out of the freezer for a quick
lunch. Preparing more elaborate homemade dishes does take a bit longer
than unpacking a store-bought, prepared meal, but so many processed
foods are high in salt and have unnecessary sweeteners, too—and what
is lost is the sense of nurturing. In preparing food to be shared around
the family dinner table, you are expressing love and care and creating
a warmth and security that allows any problems to be shared and
talked through.
Complete Family Nutrition is designed to be a guide to the nutritional
needs of all the family, from babyhood all the way to old age. Modern life
is increasingly pressured, and today it’s often the case that both parents of
a young family have to deal with the stresses of work in addition to
running a home—but putting nourishing and delicious meals on the table
doesn’t have to be an added burden. In this book you’ll find the basic
principles of good nutrition clearly laid out, along with plenty of tips on
how to tailor the food and beverages you prepare so that it meets your
own individual needs and those of all the members of your family. There
are times in life, such as puberty, pregnancy, menopause, and old age,
when our nutrition needs a bit of adjustment to provide added minerals or
vitamins. You’ll find them all covered here, along with simple food choices
we can make to minimize the impact of common food allergies and reduce
the risk of key health issues—and while serious illnesses such as cancer
and heart disease need medical intervention, you can do your bit at home,
too, by providing a diet designed to boost the immune system, restore
stamina, and alleviate as many side effects as possible.
Ending with 50 classic recipes given healthy twists that everyone will
love, this book lays down a nutritional pathway for life—a pathway of
food to be celebrated in all its deliciousness, variety, and rewards.