The Complete Idiot's Guide To Total Nutrition

by Bauer, M.S., R.D., C.D.N., Joy

• ISBN13: 9780028629568
• ISBN10: 0028629566
• Edition: 2nd
• Format: Paperback
• Copyright: 1999-06-01
• Publisher: DK Publishing, Inc.

Summary

You're no idiot, of course. You take a vitamin every day, sometimes order the fruit cup instead of the cheesecake, and even take the stairs now and then. But when it comes to working the five food groups into your diet and staying on a realistic exercise program, you feel like you're ordering sushi without a picture menu. Put down that bag of chips! The Complete Idiot's Guide to Total Nutrition, Second Edition, gives you everything you need to know about eating healthy and staying fit--a nutrition tune-up for life! You'll fel confident reading nutrition labels, planning your meals and your shopping, and managing your weight. Inside this Complete Idiot's Guide, you'll find:

Author Biography

Joy Bauer, M.S., R.D., holds a B.S. in kinesiological sciences and a master's in nutrition from New York University. A registered dietician, she is presently in private practice, serves as a nutrition consultant to Columbia Presbyterian Medical Center, and is a renowned lecturer. Joy lives in New York City with her husband, Ian, her daughter, Jesse, and her son, Cole.

Table of Contents

Time for a Nutrition Tune-Up	p. 1
The Dietary Guidelines	p. 3
Solving the Pyramid Puzzle	p. 3
Where Do Calories Fit In	p. 7
How Many Calories Are Right for You	p. 7
The Keys to Successful Eating: Variety, Moderation, and Balance	p. 9
Eating a Variety of Healthy Foods	p. 10
All Foods in Moderation	p. 10
Balancing Your Meals with Various Food Groups	p. 11
Scheduling Time for Breakfast, Lunch, and Dinner	p. 11
Breakfast with a Bang	p. 11
Fueling Your Body All Day	p. 12
A Close-Up on Carbohydrates	p. 13
What Exactly Is a Carbohydrate	p. 14
Sweet Satisfaction: the Lowdown on Simple Sugars	p. 14
Where Do Fruits and Fruit Juices Fit In	p. 15
All About Complex Carbohydrates	p. 16
How Much Carbohydrate Should You Eat	p. 17
Do Pasta and Other Carbohydrates Make You Fat	p. 17
Carbo-Addicts Beware	p. 18
To Artificially Sweeten or Not	p. 19
The Profile on Protein	p. 21
What's So Important About Protein	p. 21
A Brief Return to Chemistry 101	p. 22
Amino Acids: the Building Blocks of Protein	p. 22
Your Bod: the Amino Acid Recycling Bin	p. 22
Animal Protein Versus Vegetable Protein	p. 23
Your Personal Protein Requirements	p. 25
Protein for the Day in a Blink of an Eye	p. 25
Should You Worry About Overeating Protein	p. 27
Does Excessive Protein Build Larger Muscles	p. 28
The Scoop on Amino-Acid Supplements	p. 28
Chewing the Fat	p. 31
Why Fat Is Fabulous	p. 32
Are All Fats Created Equal	p. 32
The Cholesterol Connection and Heart Disease	p. 35
Don't Be Fooled by Misleading Labels	p. 35
Your Cholesterol Report Card	p. 37
Getting Fat from Eating Fat	p. 37
How Much Fat and Cholesterol Should We Eat	p. 38
Some Fats Are Easier to Spot Than Others	p. 39
Slicing Off the Fat Without a Knife	p. 39
The "Fat-Phobic" Generation	p. 40
Don't As-salt Your Body	p. 43
All About Salt	p. 44
Feeling a Bit Waterlogged	p. 44
Can't Take the Pressure	p. 45
What Exactly Is High Blood Pressure	p. 45
What Causes High Blood Pressure	p. 45
Investigating Your Blood Pressure Numbers	p. 47
How to Lower High Blood Pressure	p. 47
How Much Sodium Is Recommended	p. 48
Salt-Less Solutions	p. 50
In and Out with Fiber	p. 53
Fiber Facts: What Is Fiber Anyway	p. 53
Soluble Fiber	p. 54
Insoluble Fiber	p. 54
Reducing Your Risk of Colon Cancer	p. 55
Lowering Your Cholesterol Level	p. 55
Feeling Fuller with Less Food	p. 55
How Much Fiber Do You Need	p. 56
Tips to Increase the Fiber in Your Diet	p. 56
Don't Overdo It	p. 59
Vitamins and Minerals: The "Micro" Guys	p. 61
What Are Vitamins and Minerals	p. 62
The RDAs: Recommended Dietary Allowances	p. 62
The DRIs: Dietary Reference Intakes	p. 62
Fat-Soluble Vitamins	p. 65
Vitamin A (Retinol)	p. 65
Vitamin D: the Sunshine Vitamin	p. 66
Vitamin E (Tocopherols)	p. 67
Vitamin K	p. 67
Water-Soluble Vitamins	p. 68
Thiamin (B-1)	p. 68
Riboflavin (B-2)	p. 68
Niacin (B-3)	p. 69
Pyridoxine (B-6)	p. 69
Cobalamin (B-12)	p. 69
Folic Acid (Folacin, Folate)	p. 70
Pantothenic Acid and Biotin	p. 70
Vitamin C (Ascorbic Acid)	p. 71
A Day in the Life of an Antioxidant	p. 72
What Can Antioxidants Do	p. 72
How Much Should You Take	p. 73
The Scoop on Minerals	p. 73
Mighty Minerals: Calcium and Iron	p. 75
Calcium and Healthy Bones	p. 75
How Much Calcium Is Recommended	p. 76
Are You Getting Enough Calcium? The Foods to Choose	p. 77
Iron Out Your Body	p. 79
Tips to Boost Your Dietary Iron Intake	p. 80
Are You a Candidate for a Vitamin or Mineral Supplement	p. 81
Are Your Vitamin and Mineral Supplements Absorbable	p. 83
Home Testing	p. 83
Look for the USP Stamp	p. 83
Making Savvy Food Choices	p. 85
Decoding a Nutrition Label	p. 87
Serving Size	p. 87
Calories	p. 88
Total Fat	p. 89
Saturated Fat	p. 89
Cholesterol	p. 89
Sodium	p. 90
Total Carbohydrate	p. 90
Protein	p. 91
Percent Daily Values	p. 91
Take the Nutrition Label Challenge	p. 92
Shopping Smart	p. 95
The Shopping List	p. 95
Starting with the Produce Section	p. 96
Voluptuous Veggies	p. 96
Getting to Know 'Em	p. 97
Fabulous Fruits	p. 99
Down Dairy Lane	p. 102
Shopping for the Whole Grains	p. 103
Pasta, Rice, and More	p. 104
Best Bets for Protein	p. 104
Poultry	p. 105
Fish and Seafood	p. 105
Eggs	p. 106
Legumes (Dried Beans, Peas, and Lentils)	p. 106
Frozen Meals, Canned Soups, and Sauces	p. 107
Savvy Snacks	p. 107
Health-Conscious Condiments	p. 108
Heart-Smart Fats, Spreads, and Dressings	p. 108
Now You're Cooking	p. 111
The Recipe Makeover: Remodeling Family Favorites	p. 111
Top-10 List for Substitutions	p. 114
Breakfast: Two Creative Morning Recipes	p. 114
Lunch--Not the Same Old Sandwich Again	p. 115
Dinner: Recipes to "Wow" Your Taste Buds	p. 117
Sensational Side Dishes	p. 119
Decadent Desserts	p. 121
Start a Cookbook Library	p. 123
Restaurant Survival Guide	p. 125
Common Restaurant Faux Pas	p. 125
Become a Dining Detective	p. 126
Ethnic Cuisine: "the Good, the Bad, and the Ugly"	p. 127
Chinese Food	p. 127
French Food	p. 128
Indian Food	p. 129
Italian Food	p. 130
Japanese Food	p. 131
Mexican Food	p. 132
American Food	p. 132
Fast Food	p. 133
Going Out for Breakfast or Brunch	p. 135
Trimming Down the Holidays	p. 137
Staying on Track on Holiday	p. 137
Easter	p. 138
Passover	p. 138
Fourth of July	p. 139
Thanksgiving	p. 140
Hanukkah	p. 141
Kwanzaa	p. 142
Christmas	p. 144
The ABCs of Exercise	p. 147
Getting Physical	p. 149
Why Bother Exercising	p. 150
What's an Appropriate Exercise Program	p. 151
Warming Up	p. 151
The Cardiovascular Workout: Challenge Your Heart and Lungs	p. 151
How Long, How Much, How Hard	p. 152
Cooling Down	p. 153
Stretching	p. 153
Are You Working Hard Enough?	p. 153
Test Your Heart Rate and Your Math Skills	p. 154
Try the "Talk" Test	p. 154
Hit the Weights and "Pump Some Iron"	p. 154
Your Weekly Weight-Training Routine	p. 155
Cardio and Weight Training: the Perfect Combination	p. 156
Top-Five Exercise Myths	p. 156
How to Get Started: Your Personal Plan of Attack	p. 157
A Million Things You Can Do to Stay in Shape	p. 158
When Formal Exercise Is Just Not Your Thang	p. 159
The Gym Scene	p. 161
Gym Jargon 101	p. 161
A Tour of the Equipment	p. 162
Get to Know the Aerobic Contraptions	p. 162
Become Familiar with the Weight-Training Tools	p. 163
Learn Your Muscles and "Buff that Bod"	p. 164
Do You Need a Personal Trainer	p. 167
Sports Nutrition	p. 169
Carbohydrates: Fuel of Choice	p. 169
Develop Your Own High-Carb Diet	p. 170
The Starchy Carbs	p. 170
Fruits	p. 171
Milk Products	p. 171
Vegetables	p. 171
All About Muscle Glycogen	p. 172
What's Carbo-Loading About?	p. 173
Personal Protein Requirements	p. 173
Food Before, During, and After Exercise	p. 174
Pre-Event Meals	p. 175
Fueling Your Body During Prolonged Endurance Activity	p. 176
Recovery Foods	p. 177
Going That Extra Mile: Fluids and Supplements	p. 179
Guidelines for Proper Hydration	p. 179
Sports Drinks Versus Water	p. 180
The Bar Exam	p. 180
What's the Story on Ergogenic Aids?	p. 182
Thumbs Up	p. 182
Thumbs Down	p. 183
Beyond the Basics: Nutrition for Special Needs	p. 187
Diet and Cancer	p. 189
Which Fats Can Help	p. 189
The Fatty Fish	p. 190
Flaxseeds and Flaxseed Oil	p. 190
Fight Back with Antioxidants	p. 190
Vitamins C and E, and Beta Carotene	p. 191
Green Tea	p. 192
Tomatoes	p. 192
Can't Get Enough of Those Fruits and Veggies	p. 192
Phytochemicals, Phytonutrients, and Phytoestrogens	p. 193
The Story on Soy Products	p. 194
Going Vegetarian	p. 195
The Vegetarian Food Guide Pyramid	p. 195
The Various Types of Vegetarians	p. 196
How to Ensure an Adequate Protein Intake	p. 197
The Many Faces of Soy Protein	p. 197
Ironing Out the Plant Foods	p. 199
Searching for Non-Dairy Calcium	p. 199
Have You Had Enough B-12 Today?	p. 199
Don't Forget the Kitchen Zinc	p. 199
Tips for the Vegetarian Dining Out	p. 200
Remarkably "Meatless" Recipes	p. 201
Food Allergies and Other Ailments	p. 207
Understanding Food Allergies	p. 207
Diagnosing a True Food Allergy	p. 208
Treating a True Food Allergy	p. 210
What's the Difference Between Allergy and Intolerance?	p. 211
What's Lactose Intolerance All About?	p. 211
Living with a Lactose Intolerance	p. 212
Celiac Disease: Life Without Wheat, Rye, Barley, and Oats	p. 213
Irritable Bowel Syndrome	p. 214
For the Caffeine-Sensitive	p. 215
Herbal Remedies	p. 217
Judging the Quality of Herbal Products	p. 217
For Female Health	p. 218
Valerian Root (Valeriana Officinalis)	p. 218
Black Cohosh	p. 219
Evening Primrose Oil	p. 219
For Male Health	p. 219
Saw Palmetto	p. 220
Yohimbe	p. 220
For Depression, Sleeping, and Aging	p. 220
Gingko Biloba	p. 220
DHEA	p. 221
St. John's Wort	p. 221
Kava-Kava	p. 221
Asian Ginseng (a.k.a. Korean or Chinese)	p. 222
Chamomile	p. 222
Heart Disease	p. 222
Garlic	p. 222
Hawthorne	p. 223
Liver Disease	p. 223
Milk Thistle	p. 223
Respiratory Ailments	p. 223
Echinacea	p. 224
Arthritis	p. 224
Boswella	p. 224
Glucosamine and Chondroiten	p. 224
Migraines	p. 225
Feverfew	p. 225
Cancer	p. 225
Chinese Green Tea	p. 225
More Herbal Remedies Worth Mentioning	p. 225
Ginger	p. 226
Bilberry	p. 226
Rosemary	p. 226
Peppermint	p. 226
Aloe	p. 227
...And Stay Away from These	p. 227
Ephedra/Ma Huang	p. 227
Don Quai	p. 227
Pregnancy and Parenting	p. 229
Eating Your Way Through Pregnancy	p. 231
Are You Really Eating for Two	p. 231
Increased Calories and Protein	p. 231
A Weighty Issue: How Many Pounds Should You Gain	p. 232
Adjusting Your Eating Plan	p. 233
Why All the Hype on Calcium	p. 234
Hiking Up the Iron	p. 234
Blast Your Baby with Vitamins	p. 236
Keep on Drinkin', Sippin', Gulpin', and Guzzlin'	p. 236
Foods to Forget	p. 237
The Many Trials and Tribulations of Having a Baby	p. 238
The "Uh-Oh, Better Get Drano" Feeling	p. 238
Ugh! That Nagging Nausea	p. 238
What's All the Swelling About	p. 239
Oh, My Aching Heart	p. 240
Five-Day Pregnancy Meal Plan	p. 240
Exercising Your Way Through Pregnancy	p. 247
Most Doctors Give the Green Light for Exercise	p. 247
What Do the Experts Say	p. 248
Warming Up, Cooling Down, and All the Stuff in the Middle	p. 250
Stretch Your Bod--Carefully	p. 250
Keep a Check on the Intensity	p. 250
"Energize" Without All the Slamming and Jamming	p. 251
Take a Walk with Your Baby	p. 251
Sign Up for a Prenatal Exercise Class	p. 252
Yes, "Moms-to-Be" Can Lift Weights	p. 253
Bouncing Back After the Baby Arrives	p. 254
Feeding the Younger Folks	p. 257
Your Very First Food Decision: Breast Milk or Formula?	p. 257
When and How to Start Solids	p. 258
The Wrong Stuff	p. 259
The Right Stuff for Growing Kids	p. 260
Be a Healthy Role Model	p. 260
Cook with Your Kids, Not for Them	p. 261
Fun and Easy Recipes	p. 262
What About Sweets?	p. 264
The Sneaky Gourmet: 15 Ways to Disguise Vegetables	p. 265
Turn Off That Tube	p. 266
Eating Through the College Years	p. 267
No Time for Breakfast	p. 268
Skipping Breakfast to "Save Calories?" I Don't Think So	p. 268
Too Many High-Fat Food Choices	p. 268
Making the Grade in the Campus Dining Hall	p. 269
Cereal Bars	p. 269
Salad Bars	p. 269
Hot Stations	p. 270
Refrigerator Items	p. 271
Beverages	p. 271
Potato Bars	p. 271
Desserts	p. 272
Breakfast Ideas in the Campus Dining Hall	p. 272
Lunch Ideas in the Campus Dining Hall	p. 273
Dinner Ideas in the Campus Dining Hall	p. 273
The Infamous "Freshman 15"	p. 274
Late-Night Munchies and Ordering In	p. 274
Vending Machines	p. 274
Getting Sloppy in the Dining Hall	p. 275
Lack of Exercise	p. 275
Alcohol and Partying	p. 275
Pop Quiz: Test Your Nutrition I.Q.	p. 276
Weight Management 101	p. 279
Come On, Knock It Off	p. 281
What's the Best Diet Anyway	p. 282
What Should You Weigh?	p. 282
Testing Your Body Fat: Getting Pinched, Dunked, and Zapped	p. 283
Skin-Fold Calipers	p. 284
Underwater Weighing	p. 284
Bio-Electrical Impedance	p. 285
How Many Calories Should You Eat for Weight Loss and Weight Maintenance	p. 285
The "Bubble Game" and Your Personal Weight-Loss Plan	p. 286
Understanding the Bubbles	p. 286
One Grain/Bread Bubble = Approximately 80 Calories	p. 286
One Vegetable Bubble = Approximately 25 Calories	p. 287
One Fruit Bubble = Approximately 60-90 Calories	p. 287
One Milk Bubble = Approximately 90-150 Calories	p. 287
1 Milk Plus 1 Fat = Approximately 150-200 Calories	p. 288
One Protein Bubble = Approximately 225 Calories per 3 Ounces	p. 288
One Fat Bubble = Approximately 45 Calories	p. 288
"Free Foods" That Don't Count as Anything	p. 288
Tracking Your Food on the Daily Bubble Sheets	p. 289
Approximately 1,200 Calorie Food Plan	p. 290
Approximately 1,400 Calorie Food Plan	p. 292
Approximately 1,600 Calorie Food Plan	p. 294
Approximately 1,800 Calorie Food Plan	p. 296
No More "I've Blown It" Syndrome; All Foods Are Allowed	p. 298
Fat-Combo Foods	p. 298
Setting Realistic Goals	p. 299
Get Moving and Keep Moving	p. 300
Maintaining Your Weight After You've Lost It	p. 300
Adding Some Padding	p. 303
Is Being Underweight a Health Concern?	p. 303
Six Tips to Help You Pack in the Calories	p. 304
Adding More of the Good Stuff	p. 304
Shake It Up Baby	p. 305
Understanding Eating Disorders	p. 307
Anorexia Nervosa: the Relentless Pursuit of Thinness	p. 308
"Weighting to Be Normal"	p. 309
Bulimia Nervosa	p. 310
"My Vicious Cycle of Starving-Stuffing"	p. 311
Compulsive Overeating	p. 312
"Dieting My Way to Obesity"	p. 312
How to Help a Friend or Relative with an Eating Disorder	p. 313
Where to Go for Help	p. 314
Appendixes
Recipes for Your Health	p. 317
Glossary	p. 327
Food Values	p. 333
Index	p. 363
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