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American Dietetic Association Complete Food And Nutrition Guide, Rev Updated 4e PDF

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Preview American Dietetic Association Complete Food And Nutrition Guide, Rev Updated 4e

Front Matter Page: i Reviews Page: i Title Page: iii About the Academy of Nutrition and Dietetics Page: iv Copyright Page: iv Contents Page: v Foreword Page: x Acknowledgments Page: xi Introduction Page: 1 PART I: Wellness: Eat Smart, Get Active, Live Well Page: 3 Chapter 1: Food and Lifestyle Choices: A Healthy You! Page: 5 Wellness: Your Overall Health Page: 5 Smart Eating, Active Living: Guidelines for Americans Page: 7 Your Food Choices: The Inside Story Page: 16 Healthful Eating, Active Living: One Step at a Time! Page: 18 Chapter 2: Your Healthy Weight: Key to Wellness Page: 21 What’s Your Healthy Weight? Page: 21 Calorie Balance Basics Page: 24 Weighing the Risks Page: 29 Weight Management: Strategies That Work! Page: 32 Disordered Eating: Problems, Signs, and Help Page: 44 “Diets” That Don’t Work! Page: 47 Healthy Weight: Your Support Team Page: 50 PART II: Well Nourished: The Basics Page: 53 Chapter 3: Carbs: Sugars, Starches, Fiber Page: 55 Carbs: The Basics Page: 55 Carbohydrates: For Energy and Health Page: 57 Carbohydrates: How Much Is Enough for You? Page: 69 Carbohydrates in Food Page: 73 Alternatives to Sugar Page: 80 Chapter 4: Protein Power Page: 88 Protein Basics, Protein Foods Page: 88 Protein and Health Page: 94 Protein for Vegans Page: 97 Chapter 5: Fat Facts: Cholesterol, Too Page: 99 Fats Matter Page: 99 Cholesterol: Different from Fat Page: 113 Too Much of a Good Thing? Page: 115 Fat in Your Food Choices Page: 116 Chapter 6: Vitamins, Minerals, and Phytonutrients: Variety on Your Plate! Page: 122 Team Players! Page: 122 Vitamins: The Basics Page: 123 Minerals—Not “Heavy Metal” Page: 139 Phytonutrients for Health Page: 153 Chapter 7: Sodium and Potassium: A Salty Subject Page: 158 Sodium, Potassium, and Your Health Page: 159 Sodium in Your Food Choices Page: 162 Flavor . . . with Little Salt and Less Sodium Page: 165 Chapter 8: Fluids: Water and More! Page: 169 A Fluid Asset Page: 169 What’s to Drink? Page: 173 PART III: Food Choices: The Consumer Marketplace Page: 195 Chapter 9: What’s on Today’s Table? Page: 197 Food: What’s in Store for You? Page: 197 Ensuring the Food Supply Page: 210 Chapter 10: Planning to Eat Smart Page: 231 Eating Patterns for a Healthy You! Page: 231 A Food Guide for You Page: 234 DASH to Health Page: 252 The Vegetarian Way Page: 254 Chapter 11: Meals and Snacks: Healthy Solutions! Page: 260 Breakfast Matters Page: 260 Workplace Eating Dilemmas, Smart Solutions Page: 263 What’s for Dinner? Page: 264 Snacks Count! Page: 268 Everyday Eating Challenges Page: 272 Chapter 12: Savvy Shopping Page: 274 Today’s Food Labels Page: 274 Maxing Your Food Dollar Page: 285 Shopping for Health Page: 288 Food Safety: Start at the Store Page: 313 Chapter 13: The Safe Kitchen Page: 315 Foodborne Illness: More Common Than You Think Page: 315 Checklist for a Clean Kitchen Page: 323 Safekeeping Page: 327 Safe Preparation and Service Page: 335 Quick Tips for Injury Prevention Page: 345 Chapter 14: Kitchen Nutrition: Cooking Matters Page: 346 Cooking Essentials! Page: 346 Flavor and Health Page: 355 Healthful Cooking Techniques Page: 357 Adapting Recipes for Vegetarians Page: 375 Spices—and Herbs, Too! Page: 376 The “Eco Kitchen” Page: 381 Chapter 15: Your Food Away from Home Page: 382 Dining Out for Health and Pleasure Page: 382 Eating Out Safely Page: 391 Fast Food, Healthful Food Page: 394 Eating Out Ethnic Style Page: 400 Eating for Travelers Page: 412 PART IV: Food for Health: Every Age, Every Stage of Life Page: 417 Chapter 16: Off to a Healthy Start: Feeding Baby Page: 419 Breast-Feeding Your Baby Page: 419 A Healthful Option: Formula-Feeding Page: 430 Solid Advice on Solid Foods Page: 435 Chapter 17: Food to Grow On: Toddlers to Teens Page: 447 Toddlers and Preschoolers: Food and Active Play for the Early Years Page: 447 School-Age Kids: Eat Smart, Move More Page: 459 Feeding the Teen Machine Page: 478 Chapter 18: For Women Only Page: 488 Childbearing Years: Nutrition, Menstruation, Prepregnancy Page: 488 You’re Expecting! Page: 495 For Those Who Breast-Feed Page: 508 Midlife and Beyond Page: 511 Chapter 19: For Mature Adults: Age Fifty Plus! Page: 515 Aged to Perfection! Page: 515 When Lifestyles Change Page: 525 Changes That Challenge Page: 530 PART V: Healthful Eating: Special Issues Page: 537 Chapter 20: Athlete’s Guide: Winning Nutrition Page: 539 Nutrients for Active Living Page: 539 A High-Performance Diet Page: 550 Making Weight Page: 553 The Game Plan Page: 555 Ergogenic Aids: No Substitute for Training Page: 558 Chapter 21: Sensitive to Food Page: 560 Lactose Intolerance: A Matter of Degree Page: 560 Gluten Intolerance: Often a Lifelong Condition Page: 564 Sensitive to Additives? Maybe, Maybe Not Page: 567 Food Allergies: A Growing Concern Page: 569 Chapter 22: Smart Eating to Prevent and Manage Disease Page: 581 Your Healthy Heart Page: 581 Blood Pressure: Under Control? Page: 592 Cancer Connection Page: 597 Diabetes: A Growing Concern Page: 604 Osteoporosis: Reduce the Risks Page: 615 Gastrointestinal Conditions Page: 619 Anemia: “Tired Blood” Page: 623 Food and Medicine Page: 627 Chapter 23: Dietary Supplements: Use and Misuse Page: 630 Dietary Supplements: Defined Page: 630 Supplements: Safe? Effective? Page: 641 If You Take a Supplement Page: 648 PART VI: Resources: More about Healthful Eating Page: 655 Chapter 24: Well Informed? Page: 657 Need Nutrition Advice? Page: 657 Be Your Own Judge! Page: 661 Case against Health Fraud Page: 667 Back Matter Page: 671 Resources You Can Use Page: 671 Appendices Page: 676 Dietary Guidelines for Americans, 2010, Key Recommendations Page: 676 2008 Physical Activity Guidelines for Americans Page: 677 USDA Food Patterns Page: 678 Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level Page: 680 Sample Menus for a 2000-Calorie Food Pattern Page: 681 DASH Eating Plan at Various Calorie Levels Page: 682 Dietary Reference Intakes Page: 683 BMI: What Does It Mean? Page: 689 % Daily Values: What Are They Based On? Page: 690 Health Claims on Food Labels Page: 690 Index Page: 692 Back Cover Page: Back Cover Spine Page: Spine

The new edition of the ADA's flagship food and nutrition guide—updated based on the very latest Dietary Guidelines for Americans With over 200,000 copies sold in all editions, this award-winning resource from the world's leading authority on food and nutrition is packed with the latest healthy eating advice for those at every age and stage of life. In this completely revised and updated new edition, you'll find up-to-date, evidence-based, practical answers for your many food and nutrition questions. This cornerstone guide from the American Dietetic Association, written by nationally recognized food and nutrition expert and registered dietitian Roberta Duyff, covers the basics on nutrition, managing weight, and healthy eating. It also provides easy steps and how-tos for selecting, preparing, and storing foods safely to get the most nutrition and flavor for your dollar, and more. Comprehensive, accessible, and easy-to-use, this valuable reference shows how to make healthy food choices to fit any lifestyle. How to put the the very latest Dietary Guidelines for Americans on food choices and physical activity into action Latest guidance to prevent and manage today's health concerns, such as heart disease, diabetes, cancer, food allergies, gluten intolerance, lactose intolerance, and many others Simple, practical tips and flexible food and nutrition skills that suit your needs and lifestyle with ways to apply advice from USDA's MyPlate Advice for healthy nutrition, eating, and cooking across the lifespan Covers vegetarian eating, healthy restaurant options, culinary nutrition and skills, healthy weight, nutrition supplements, and more Interactive self-checks and websites to help you assess your own food choices and take steps to healthy eating
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