American Dietetic Association Complete Food and Nutrition Guide

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  • Edition: 4th
  • Format: Paperback
  • Copyright: 2012-02-01
  • Publisher: Houghton Miff
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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

Author Biography

Roberta Larson Duyff, MS, RD, FADA, CFCS, is a Registered Dietitian, a Fellow of the Academy of Nutrition and Dietetics, the recipient of the Academy's Medallion Award, and a nationally recognized food, nutrition, and culinary expert. She is the award-winning author of 365 Days of Healthy Eating, Monthly Nutrition Companion, and other books. Her work and recipes have been featured in magazines and cookbooks, including Cooking Healthy Across America, and in USA Today, Living Fit, Better Homes and Gardens, Cooking Light, Vegetarian Times, Parenting, and Ladies' Home Journal, as well as on WebMD.com. Duyff appears regularly on national media.

Academy Of Nutrition And Dietetics, formerly the American Dietetic Association, is the largest group of food and nutrition professionals in the world. As the advocate of the dietetic profession, the Academy serves the public by promoting optimal nutrition, health, and well-being.

Table of Contents

Foreword x

Acknowledgments xi

Introduction 1

PART I Wellness: Eat Smart, Get Active, Live Well

CHAPTER 1 Food and Lifestyle Choices: A Healthy You! 5

Wellness: Your Overall Health 5

Smart Eating, Active Living: Guidelines for Americans 7

Your Food Choices: The Inside Story 16

Healthful Eating, Active Living: One Step at a Time! 18

CHAPTER 2 Your Healthy Weight: Key to Wellness 21

What's Your Healthy Weight? 21

Calorie Balance Basics 24

Weighing the Risks 29

Weight Management: Strategies That Work! 32

Disordered Eating: Problems, Signs, and Help 44

"Diets" That Don't Work! 47

Healthy Weight: Your Support Team 50

PART II Well Nourished: The Basics

CHAPTER 3 Carbs: Sugars, Starches, Fiber 55

Carbs: The Basics 55

Carbohydrates: For Energy and Health 57

Carbohydrates: How Much Is Enough for You? 69

Carbohydrates in Food 73

Alternatives to Sugar 80

CHAPTER 4 Protein Power 88

Protein Basics, Protein Foods 88

Protein and Health 94

Protein for Vegans 97

CHAPTER 5 Fat Facts: Cholesterol, Too 99

Fats Matter 99

Cholesterol: Different from Fat 113

Too Much of a Good Thing? 115

Fat in Your Food Choices 116

CHAPTER 6 Vitamins, Minerals, and Phytonutrients: Variety on Your Plate! 122

Team Players! 122

Vitamins: The Basics 123

Minerals—Not "Heavy Metal" 139

Phytonutrients for Health 153

CHAPTER 7 Sodium and Potassium: A Salty Subject 158

Sodium, Potassium, and Your Health 159

Sodium in Your Food Choices 162

Flavor . . . with Little Salt and Less Sodium 165

CHAPTER 8 Fluids: Water and More! 169

A Fluid Asset 169

What's to Drink? 173

PART III Food Choices: The Consumer Marketplace

CHAPTER 9 What's on Today's Table? 197

Food: What's in Store for You? 197

Ensuring the Food Supply 210

CHAPTER 10 Planning to Eat Smart 231

Eating Patterns for a Healthy You! 231

A Food Guide for You 234

DASH to Health 252

The Vegetarian Way 254

CHAPTER 11 Meals and Snacks: Healthy Solutions! 260

Breakfast Matters 260

Workplace Eating Dilemmas, Smart Solutions 263

What’s for Dinner? 264

Snacks Count! 268

Everyday Eating Challenges 272

CHAPTER 12 Savvy Shopping 274

Today's Food Labels 274

Maxing Your Food Dollar 285

Shopping for Health 288

Food Safety: Start at the Store 313

CHAPTER 13 The Safe Kitchen 315

Foodborne Illness: More Common Than You Think 315

Checklist for a Clean Kitchen 323

Safekeeping 327

Safe Preparation and Service 335

Quick Tips for Injury Prevention 345

CHAPTER 14 Kitchen Nutrition: Cooking Matters 346

Cooking Essentials! 346

Flavor and Health 355

Healthful Cooking Techniques 357

Adapting Recipes for Vegetarians 375

Spices—and Herbs, Too! 376

The "Eco Kitchen" 381

CHAPTER 15 Your Food Away from Home 382

Dining Out for Health and Pleasure 382

Eating Out Safely 391

Fast Food, Healthful Food 394

Eating Out Ethnic Style 400

Eating for Travelers 412

PART IV Food for Health: Every Age, Every Stage of Life

CHAPTER 16 Off to a Healthy Start: Feeding Baby 419

Breast-Feeding Your Baby 419

A Healthful Option: Formula-Feeding 430

Solid Advice on Solid Foods 435

CHAPTER 17 Food to Grow On: Toddlers to Teens 447

Toddlers and Preschoolers: Food and Active Play for the Early Years 447

School-Age Kids: Eat Smart, Move More 459

Feeding the Teen Machine 478

CHAPTER 18 For Women Only 488

Childbearing Years: Nutrition, Menstruation, Prepregnancy 488

You're Expecting! 495

For Those Who Breast-Feed 508

Midlife and Beyond 511

CHAPTER 19 For Mature Adults: Age Fifty Plus! 515

Aged to Perfection! 515

When Lifestyles Change 525

Changes That Challenge 530

PART V Healthful Eating: Special Issues

CHAPTER 20 Athlete's Guide: Winning Nutrition 539

Nutrients for Active Living 539

A High-Performance Diet 550

Making Weight 553

The Game Plan 555

Ergogenic Aids: No Substitute for Training 558

CHAPTER 21 Sensitive to Food 560

Lactose Intolerance: A Matter of Degree 560

Gluten Intolerance: Often a Lifelong Condition 564

Sensitive to Additives? Maybe, Maybe Not 567

Food Allergies: A Growing Concern 569

CHAPTER 22 Smart Eating to Prevent and Manage Disease 581

Your Healthy Heart 581

Blood Pressure: Under Control? 592

Cancer Connection 597

Diabetes: A Growing Concern 604

Osteoporosis: Reduce the Risks 615

Gastrointestinal Conditions 619

Anemia: "Tired Blood" 623

Food and Medicine 627

CHAPTER 23 Dietary Supplements: Use and Misuse 630

Dietary Supplements: Defined 630

Supplements: Safe? Effective? 641

If You Take a Supplement 648

PART VI Resources: More about Healthful Eating

CHAPTER 24 Well Informed? 657

Need Nutrition Advice? 657

Be Your Own Judge! 661

Case against Health Fraud 667

Resources You Can Use 671

Appendices 676

Dietary Guidelines for Americans, 2010, Key Recommendations 676

2008 Physical Activity Guidelines for Americans 677

USDA Food Patterns 678

Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level 680

Sample Menus for a 2000-Calorie Food Pattern 681

DASH Eating Plan at Various Calorie Levels 682

Dietary Reference Intakes 683

BMI: What Does It Mean? 689

% Daily Values: What Are They Based On? 690

Health Claims on Food Labels 690

Index 692

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