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Academy Of Nutrition And Dietetics Complete Food And Nutrition Guide, 5th Ed PDF

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Preview Academy Of Nutrition And Dietetics Complete Food And Nutrition Guide, 5th Ed

Foreword Page: 6 Acknowledgments Page: 7 Introduction Page: 8 PART I Wellness: Eat Smart, Get Active, Live Well Page: 9 Chapter 1 Making Your Food and Lifestyle Choices Count Page: 10 Wellness: Your Overall Health Page: 10 Your Food Choices: The Inside Story Page: 12 Smart Eating, Active Living: Recipe for Health Page: 14 Reaching SMART Goals, One Step at a Time! Page: 23 Chapter 2 Plan Smart to Eat Smart Page: 25 Eating Well: More than Nutrients Page: 25 A Plan for Healthy Eating: From MyPlate to Your Plate Page: 28 DASH to Health Page: 48 The Mediterranean Route to Healthy Eating Page: 49 The Healthy Vegetarian Way Page: 50 Chapter 3 Make Quick, Easy Meals and Snacks Page: 56 Breakfast Matters Page: 57 Eating Well at Work Page: 61 Brunch, Lunch, Dinner Page: 62 Snacks Count! Page: 67 More Meal and Snack Challenges Page: 70 Chapter 4 Think Your Drinks Page: 72 Water: First for Thirst Page: 72 Juice, Juice Drink, or Fruit Drink? Page: 77 Dairy and Nondairy Beverages Page: 79 Coffee and Tea: Caffeinated or Not? Page: 82 Soda, Energy Drinks, and Enhanced Beverages Page: 88 Alcoholic Beverages: In Moderation Page: 90 PART II Food and Nutrition: Choices in the Marketplace Page: 95 Chapter 5 Producing Your Food Page: 96 Food for Today and Tomorrow Page: 96 Today’s Agriculture Page: 97 Food Processing Page: 108 Chapter 6 Shop with Nutrition Savvy Page: 120 Today’s Supermarkets: What’s in Store? Page: 121 Food Labels: Decode the Package Page: 122 Your Food Dollar: More Nutrition, Less Waste Page: 130 The Store: Shopping for Health, Flavor, and Convenience Page: 134 Shopping Green: Opportunity, Responsibility Page: 157 Food Safety and Quality: From Store to Home Page: 158 Chapter 7 Keep Your Food Safe Page: 160 Kitchen: Clean, Safe Zone Page: 160 Food Storage: Safekeeping Page: 164 Safe Food from the Start Page: 173 Foodborne Illness: More Common Than You Think Page: 182 Chapter 8 Cook for Flavor and Health Page: 191 Home Cooking Matters Page: 191 Culinary Basics: Plan, Prepare, Serve Page: 191 Kitchen: “Well” Equipped, “Well” Stocked Page: 193 Recipes: Culinary Roadmaps Page: 194 Flavor on the Menu Page: 197 The Waste-Less Kitchen Page: 202 Culinary Know-How: Flavor Plus Health Page: 204 Chapter 9 Eat Smart Away from Home Page: 228 Eating Out for Health and Pleasure Page: 228 Eating Out: Safe from “Bad Bugs,” Free from Food Waste Page: 236 Fast, Casual Food Page: 237 Eating Ethnic, Eating Global Page: 246 Traveler Alert: Eating “on the Road” Page: 254 Chapter 10 Use Supplements Wisely Page: 259 Dietary Supplements: More than Vitamin Pills Page: 259 Supplements: Safe, Effective? Page: 266 If You Take a Supplement Page: 271 PART III Nutrients: What’s Inside Your Food Page: 277 Chapter 11 Carbs: Sugars, Starches, and Fiber Page: 278 Carbs: Simple and Complex Page: 278 Sugars and Starches: For Energy and Health Page: 279 Fiber and Health Page: 282 Carbohydrates: How Much? What Kind? Page: 286 Carbohydrates in Foods and Drinks Page: 291 Sugar Alternatives Page: 297 Chapter 12 Protein Power Page: 302 Protein Basics Page: 302 Protein: Today’s Health Issues Page: 304 Protein: How Much? What Kind? Page: 305 Protein in Foods and Drinks Page: 307 Chapter 13 Fat Facts Page: 311 Fats: Not Created Equal Page: 311 Fats and Health Page: 314 Fats: How Much? Too Much? What Kind? Page: 317 Fats in Food Page: 320 Cholesterol: Like Fat, Not Fat Page: 326 Fat Replacers Page: 328 Chapter 14 Vitamins and Minerals Page: 329 Regulating Your Body’s Work Page: 329 Vitamins: From A to K Page: 330 Minerals—Major and Trace Page: 344 Chapter 15 Water, “Phytos,” and Probiotics Page: 361 Water: A Fluid Asset Page: 361 Phytonutrients: Different from Nutrients Page: 365 Prebiotics and Probiotics: A Bioactive Duo Page: 369 PART IV Food: For Every Age and Every Stage Page: 373 Chapter 16 Give Your Baby a Healthy Start Page: 374 Breastfeeding: Ideal for Babies Page: 374 Infant Formula: A Healthy Option Page: 383 Solid Foods: Solid Advice Page: 388 Chapter 17 Help Kids Grow Up Healthy Page: 398 Raising Healthy Eaters Page: 398 Learning about Food Page: 402 Feeding Concerns Page: 406 Toddlers and Preschoolers: Food and Active Play Page: 414 School-Age Kids: Eat Smart, Move More Page: 420 Feeding the Teen Machine Page: 427 Chapter 18 Manage Women’s Unique Nutrition Concerns Page: 435 The Childbearing Years Page: 435 You’re Expecting! Page: 441 Breastfeeding—Your Choice Page: 453 Women: Midlife and Beyond Page: 456 Chapter 19 Tackle Men’s Nutrition Issues Page: 462 Guys: Your 20s, 30s—Any Age Page: 462 Men: Middle Years and Beyond Page: 466 Chapter 20 Eat Healthy Beyond Midlife Page: 471 Healthy Eating and Active Living Matter Page: 471 When Lifestyles Change Page: 482 Physical Changes: Challenges and Smart Strategies Page: 486 Chapter 21 Eat Smart for Sports Page: 493 Nutrients for Active Living Page: 493 A High-Performance Diet Page: 503 Making Weight Page: 506 The Game Plan Page: 508 Ergogenic Aids: No Training Substitute Page: 510 PART V Smart Eating: Preventing and Managing Health Issues Page: 513 Chapter 22 Reach and Maintain Your Healthy Weight Page: 514 What’s a Healthy Weight? Page: 514 Weight and Health Page: 516 Calories: A Matter of Balance Page: 520 Weight Management: Strategies That Work! Page: 523 Popular Diets: Truths and Half Truths Page: 532 Chapter 23 Cope with Food Allergies and Other Food Sensitivities Page: 536 Food Allergies: A Growing Concern Page: 536 Lactose Intolerance: A Matter of Degree Page: 546 Gluten Free: When It’s a Must Page: 549 Sensitive to Additives? Maybe, Maybe Not Page: 555 Chapter 24 Manage Cardiovascular Disease, Diabetes, and Cancer Page: 558 Your Healthy Heart Page: 559 Blood Pressure: Under Control? Page: 568 Diabetes: A Growing Concern Page: 572 Cancer Connection Page: 586 Chapter 25 Manage Other Diet-Related Health Issues Page: 593 Anemia: “Tired Blood” Page: 593 Arthritis: Getting Relief Page: 596 Digestive Health: GI Upsets and Conditions Page: 597 Eating Disorders: More Than a Nutrition Issue Page: 601 Oral Health: Your Healthy Smile Page: 603 Osteoporosis and Bone Health Page: 606 PART VI Resources for Healthy Eating Page: 613 Chapter 26 Keep “Well” Informed Page: 614 Healthy Eating: Ten Reasons for Expert Advice Page: 614 Truth or Half-Truth: Read between the Headlines Page: 614 Case against Health Fraud Page: 621 Nutrition Advice to Trust Page: 622 Resources You Can Use Page: 628 Appendix Page: 632 Physical Activity Guidelines for Americans Page: 632 Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level Page: 632 How Many Calories? Figuring Your Energy Needs Page: 634 Eating Patterns, 2015-2020 Dietary Guidelines for Americans Page: 635 Healthy US-Style Eating Pattern Page: 635 Healthy Mediterranean-Style Eating Pattern Page: 638 Healthy Vegetarian Eating Pattern Page: 640 DASH Eating Plan at Various Calorie Levels Page: 642 BMI: What Does It Mean? Page: 643 CDC Growth Chart Page: 644 Sample Menus for a 2,000-Calorie Food Pattern Page: 644 Alcoholic Drink-Equivalents of Select Beverages Page: 645 Dietary Reference Intakes Page: 646 % Daily Values: What Are They Based On? Page: 646 Index Page: 649

The newest edition of the most trusted nutrition bible. Since its first, highly successful edition in 1996, The Academy of Nutrition and Dietetics Complete Food and Nutrition Guide has continually served as the gold-standard resource for advice on healthy eating and active living at every age and stage of life. At once accessible and authoritative, the guide effectively balances a practical focus with the latest scientific information, serving the needs of consumers and health professionals alike. Opting for flexibility over rigid dos and don’ts, it allows readers to personalize their own paths to healthier living through simple strategies. This newly updated Fifth Edition addresses the most current dietary guidelines, consumer concerns, public health needs, and marketplace and lifestyle trends in sections covering Choices for Wellness; Food from Farm to Fork; Know Your Nutrients; Food for Every Age and Stage of Life; and Smart Eating to Prevent and Manage Health Issues.
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