Cover image for Nutrition for dummies
Nutrition for dummies
Title:
Nutrition for dummies
ISBN:
9780471798682
Edition:
4th ed.
Publication Information:
Indianapolis, IN : Wiley Pub. Inc., c2006.
Physical Description:
xx, 383 p. : ill. ; cm.
General Note:
Includes index.
Contents:
Introduction -- About this book -- Conventions used in this book -- What you don't have to read -- Foolish assumptions -- How this book is organized -- Icons used in this book -- Where to go from here -- pt. I. The basic facts about nutrition -- 1. What's nutrition, anyway? -- Nutrition equals life -- Finding nutrition facts -- 2. Digestion : the 24-hour food factory -- Introducing the digestive system -- Understanding how your body digests food -- 3. Calories : the energizers -- Counting the calories in food -- How many calories do you need? -- How much should you weigh? -- 4. How much nutrition do you need? -- RDAs : guidelines for good nutrition -- AIs : the nutritional numbers formerly knows as ESADDIs -- DRI : a newer nutrition guide -- No sale ever is final -- 5. A supplemental story -- Introducing dietary supplements -- Examining why people use dietary supplements -- Supplement safety : an iffy proposition -- Choosing the most effective supplements -- Good reasons for getting nutrients from food rather than supplements --

pt. II. What you get from food -- 6. Powerful protein -- Looking inside and out : where your body puts protein -- Putting protein to work : how your body uses protein -- Packing back the protein : what happens to the proteins you eat -- Examining protein types : not all proteins are created equal -- Deciding how much protein you need -- 7. The lowdown on fat and cholesterol -- Finding the facts about fat stuff -- Considering cholesterol and you -- 8. Carbohydrates : a complex story -- Checking out carbohydrates -- Dietary fiber : the non-nutrient in carbohydrate foods -- 9. Alcohol : another form of grape and grain -- Revealing the many faces of alcohol -- Examining how alcohol beverages are made -- How much alcohol is in that bottle? -- Moving alcohol through your body -- Alcohol and health -- Heeding advice from the sages : moderation -- 10. Vigorous vitamins -- Taking a look at the vitamins your body needs -- Get your vitamins here -- Too much or too little : avoiding two ways to go wrong with vitamins -- Exceeding the RDAs : taking extra vitamins as needed -- 11. Mighty minerals -- Taking inventory of the minerals you need -- Getting the minerals you need -- Overdoses and underdoses : too much and too little -- Exceeding the RDAs : people who need extra minerals -- 12. Phabulous phytochemicals -- Phytochemicals are everywhere -- Perusing the different kinds of phytochemicals -- Phorecasting the phuture of phytochemicals -- 13. Water works -- Investigating the many ways your body uses water -- Maintaining the right amount of water in your body -- Getting the water you need -- Taking in extra water and electrolytes as needed --

pt. III. Healthy eating -- 14. Why you eat when you eat -- Understanding the difference between hunger and appetite -- Refueling : the cycle of hunger and satiety -- Responding to your environment on a gut level -- When your appetite goes haywire : eating disorders -- 15. Why you like the foods you like -- Tackling taste : how your brain and tongue work together -- Determining deliciousness -- Changing the menu : adapting to exotic foods -- 16. What is a healthful diet? -- What are dietary guidelines for Americans? -- Controlling your weight -- Making smart food choices -- Keeping food safe to eat -- Okay, now relax -- 17. Making wise food choices -- Playing with blocks : basics of the food pyramids -- Building your own pyramid -- Understanding the nutrition facts labels -- Choosing foods with MyPyramid and the nutrition facts label -- The final word on diagrams and stats -- 18. Eating smart when eating out -- Interpreting a restaurant menu -- Making smart menu choices -- Discovering the healthful side of fast food --

pt. IV. Food processing -- 19. What is food processing? -- Preserving food : five methods of processing -- Making food better and better for you -- Faking it : alternative foods -- A last word : follow that bird -- 20. Cooking and nutrition -- What's cooking -- Making changes : how cooking affects food -- Choosing cookware : how pots and pans affect food -- Protecting the nutrients in cooked foods -- 21. What happens when food is frozen, canned, dried, or zapped -- Cold comfort : chilling and freezing -- Canned food : keeping out contaminants -- Dried food : no life without water -- Irradiation : a hot topic -- 22. Better eating through chemistry -- Exploring the nature (and science) of food additives -- Determining the safety of food additives -- Looking beyond additives : foods nature never made --

pt. V. Food and medicine -- 23. When food gives you hives -- Finding out more about food allergies -- Considering foods most likely to cause allergic reactions -- Testing, testing : identifying food allergies -- Coping with food allergies -- Recognizing other body reactions to food -- 24. Food and mood -- How chemicals alter mood -- How food affects mood -- Using food to manage mood -- 25. Food and drug interactions -- How a food and drug interaction happens -- Food fights : drugs versus nutrients versus drugs -- Avoiding adverse food and drug interactions -- Using food to improve a drug's performance -- 26. Using food as medicine -- Defining food as medicine -- Examining diets with absolutely, positively beneficial medical effects -- Using food to prevent disease -- Eating for a better body (and brain) -- Delivering meds with dinner -- The last word of food versus medicine --

pt. VI. The part of tens -- 27. Ten nutrition Web sites -- U.S. Department of Agriculture Nutrient Database -- USDA Food Nutrition Information Center (FNIC) -- U.S. Food and Drug Administration -- American Dietetic Association -- The American Heart Association -- The American Cancer Society -- The Food Allergy and Anaphylaxis Network -- International Food Information Council (IFIC) -- American Council on Science and Health (ACSH) and the Center for Science in the Public Interest (CSPI) -- Tufts University Nutrition Navigator -- 28. Ten (well, okay, twelve) superstar foods -- Alcohol -- Beans -- Berries -- Bison -- Breast milk -- Chocolate -- Coffee -- Fish -- Nuts -- White tea -- Whole grains -- Yogurt -- 29. Ten easy ways to cut calories -- Switching to low-fat or no-fat dairy products -- Substituting sugar substitutes -- Serving stew instead of steak -- Choosing low-fat desserts -- Peeling the poultry -- Not oiling the salad -- Making one-slice sandwiches -- Eliminating the high-fat ingredient -- Seasoning the veggies instead of drowning them in butter -- Washing the chopped meat.
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