Plant-Based Nutrition PDF
Preview Plant-Based Nutrition
No one likes a know-it-all. Most of us realize there’s no such thing—how could there be? The world is far too complicated for someone to understand everything there is to know. So when you come across a know-it-all, you smile to yourself as they ramble on because you know better. You understand that the quest for knowledge is a never-ending one, and you’re okay with that. You have no desire to know everything, just the next thing. You know what you don’t know, you’re confident enough to admit it, and you’re motivated to do something about it. At Idiot’s Guides, we, too, know what we don’t know, and we make it our business to find out. We find really smart people who are experts in their fields and then we roll up our sleeves and get to work, asking lots of questions and thinking long and hard about how best to pass along their knowledge to you in the easiest, most-accessible way possible. After all, that’s our promise—to make whatever you want to learn “As Easy as It Gets.” That means giving you a well-organized design that seamlessly and effortlessly guides you from page to page, topic to topic. It means controlling the pace you’re asked to absorb new information— not too much at once but just what you need to know right now. It means giving you a clear progression from easy to more difficult. It means giving you more instructional steps wherever necessary to really explain the details. And it means giving you fewer words and more illustrations wherever it’s better to show rather than tell. So here you are, at the start of something new. The next chapter in your quest. It can be an intimidating place to be, but you’ve been here before and so have we. Clear your mind and turn the page. By the end of this book, you won’t be a know-it-all, but your world will be a little less complicated than it was before. And we’ll be sure your journey is as easy as it gets. Mike Sanders Publisher, Idiot’s Guides Publisher: Mike Sanders Associate Publisher: Billy Fields Development Editor: Monica Stone Cover Designer: Lindsay Dobbs Book Designer: William Thomas Compositor: Ayanna Lacey Proofreader: Lisa Starnes Indexer: Brad Herriman PRODUCTION, LONDON Senior Digital Producer: Miguel Cunha DIGITAL OPERATIONS, DELHI Head of Digital Operations: Manjari Hooda Producer: Rahul Kumar Editor: Etika Kapil Operations Coordinator: Md Tauhid Nasir First American Edition, 2018 Published in the United States by DK Publishing 6081 E. 82nd Street, Indianapolis, Indiana 46250 Copyright © 2018 Dorling Kindersley Limited A Penguin Random House Company 001-308593-January/2018 All rights reserved. Without limiting the rights under the 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 (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of the copyright owner. Published in the United States by Dorling Kindersley Limited. IDIOT’S GUIDES and Design are trademarks of Penguin Random House LLC ISBN: 9781465470201 Library of Congress Catalog Card Number: 2017945450 This digital edition published 2017 eISBN: 9781465475480 Note: This publication contains the opinions and ideas of its author(s). It is intended to provide helpful and informative material on the subject matter covered. It is sold with the understanding that the author(s) and publisher are not engaged in rendering professional services in the book. If the reader requires personal assistance or advice, a competent professional should be consulted. The author(s) and publisher specifically disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book. Trademarks: All terms mentioned in this book that are known to be or are suspected of being trademarks or service marks have been appropriately capitalized. Alpha Books, DK, and Penguin Random House LLC cannot attest to the accuracy of this information. Use of a term in this book should not be regarded as affecting the validity of any trademark or service mark. DK books are available at special discounts when purchased in bulk for sales promotions, premiums, fund- raising, or educational use. For details, contact: DK Publishing Special Markets, 345 Hudson Street, New York, New York 10014 or [email protected]. Printed and bound in the United States of America This book is dedicated to our collective precious plantlings: Maya, Ben, Alexia, Erin, and Danner. Our research has shown that a whole foods plant-based diet, when combined with moderate exercise, stress management, and love/intimacy, can often reverse the progression of a wide variety of chronic conditions. These include coronary heart disease, type 2 diabetes, high blood pressure, obesity, early-stage prostate cancer, and even the aging process at a cellular level. Idiot’s Guide: Plant-Based Nutrition, Second Edition, shows you how—highly recommended. —Dean Ornish, M.D., Founder & President, Preventive Medicine Research Institute, Clinical Professor of Medicine, UCSF www.ornish.com Contents Part 1: The Benefits of a Plant-Based Diet 1 What is Plant-Based Nutrition? What Is Plant-Based? Vegan, Vegetarian, Plant Based The Health Benefits of a Plant-Based Diet Disease Prevention and Reversal Cardiometabolic Disease Weight Management Longevity and Healthspan 2 Breaking Down the Macroconfusion Macroconfusion Crazy Carbophobia Simple Versus Complex Carbohydrates Refined Versus Whole Food Power-Packed Protein The ABCs of Amino Acids Debunking Protein Myths How Much Do We Really Require? Super Sources of Protein Fat: Fact and Fiction The Facts About Fats Types of Fats The Cholesterol Conundrum Compared to What? Essential Fatty Acid Balancing Act 3 Getting Your Vitamins and Minerals Versatile Vitamins Fat-Versus Water-Soluble Vitamins Vitamin A Vitamin D Vitamin E Vitamin K Thiamin (Vitamin B1) Riboflavin (Vitamin B2) Niacin (Vitamin B3) Vitamin B6 Folate Cobalamin (Vitamin B12) Biotin Pantothenic Acid Ascorbic Acid (Vitamin C) Marvelous Minerals Macrominerals Versus Trace Elements Calcium Iodine Iron Selenium Zinc 4 You Are What You Eat (Not What You Don’t) What to Eat Fabulous Fiber Awesome Antioxidants Phantastic Phytonutrients What to Avoid Saturated Fats, Trans Fats, and Cholesterol Animal Protein versus Plant Protein Insulin-Like Growth Factor-1 (IGF-1) Heme Iron Chemical Contaminants Other (Not-So) Goodies in Animal Products Oil Sodium Sugar Artificial Sweeteners 5 What’s on the Menu? Ditch the Pyramid for a Triangle Bottom Feeders The New Palette to Please Your Palate Vegetables Fruits Whole Grains Legumes Nuts and Seeds Herbs and Spices Putting Greens at The Top of Your World Part 2: Living a Plant-Based Life 6 Stop Counting, and Start Eating Our Obsession with Numbers The Best Nutrient Bang for Your Caloric Buck The Fed, the Fasted, and the Starved Eating and Metabolic Priority Rethinking Refined Food Metabolism 101: You’re Not Broken Living Longer with Less Food How to Hear Hunger Quality Over Quantity 7 Controversies Clarified The Dairy Dilemma Optimizing Bone Density Other Problems with Dairy Soy Confusing Raw Resolution Raw Diets Aren’t Perfect Using Raw Sensibly No Perfect Diet 8 Shopping Savvy Reading Nutrition Labels Focus on the Ingredients Making Sense of Food Labels Whether and When to Buy Organic Finding Hidden Ingredients Plant-Based Supermarket Shopping Picking Your Produce Gettin’ Spicy Bring on the Beans and Grains Fun with Frozen Foods Miscellaneous Finds 9 Plant-Perfect Fitness Why Exercise? The Physical Benefits of Exercise Metabolic Myths of Exercise Immunity Influence Dodging Disease The Psychological Benefits of Exercise Choose Your Physical Activity Cardiovascular Endurance Strength Training Stretching Functional Fitness Sports Just Move It! Go to the Gym or Work Out at Home? Fit Tips Monitoring Your Progress 10 To Supplement or Not to Supplement? Do You Need to Supplement? Boosting Your B12 Do’s and Don’ts of Vitamin D The Dangers of Supplementation The Dietary Supplement Health and Education Act What’s Up in Supplements? Knowing When to Supplement and When to Eat Part 3: Special Considerations 11 Plant-Based Pregnancy and Beyond Growing a Healthy Baby Gaining Weight Wisely Necessary Nutrients During Pregnancy Exercise During Pregnancy Tips to Nip Nausea and Other Discomforts Plantlings: Raising Healthy Babies Breast is Best Nutrify Your Breast Milk The First Year: Nutrition No-No’s Introducing Solids 12 Phyto-Rich Kids The Benefits of Growing Up Plant-Based Do as I Say and as I Do Practice Makes Perfect Meeting Their Macro-and Micronutrient Needs Pleasing Picky Palates Surviving School 13 Super-Plant Seniors Living Longer Instead of Living Longer Naturally Enhanced Nutrient Needs Dealing with Age-Related Physical Changes Dealing with Your Diet Dealing with Medicine Mayhem 14 Plant-Strong Athletes Bringing Your “A” Game with Plants Nutrition Needs for Athletes Carbohydrates: Starchy Vegetables and Fruits for Fuel and Recovery Muscle: Gym-Built, Not Kitchen-Made Nutrient Timing
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