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

2017·English

by  Roberta Duyff

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