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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.
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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