The Complete Idiot's Guide to Total Nutrition, 4th Edition

by Bauer, Joy

• ISBN13: 9781592574391
• ISBN10: 1592574394
• Edition: 4th
• Format: Paperback
• Copyright: 2005-11-01
• Publisher: Alpha

Summary

You're no idiot, of course. You know fruits, vegetables, and whole grains are good for you and that sugar-laden snacks and fried fast-food meals aren't. It's easy to lose track of your nutrition when you're constantly on the go and fall into the take-out menu and drive-thru window habits, but it's even easier-and more important-to eat right.

Author Biography

Joy Bauer maintains a nutritional counseling practice for both adults and children. Named -ôBest Nutritionist in New York City-ö by New York Magazine, she has been featured on Entertainment Tonight, The View, VH1, Fox News Channel, and MSNBC. She regularly contributes to Fitness, Allure, Cosmopolitan, Family Circle, Ladies-' Home Journal, the New York Post, and more.

Table of Contents

Part 1: Time for a Nutrition Tune-Up	1	(94)
The Dietary Guidelines	3	(10)
Unraveling the Dietary Guidelines	4	(2)
Balancing Your Food Groups	6	(3)
Where Do Calories Fit In?	9	(1)
How Many Calories Are Right for You?	10	(1)
The Keys to Successful Eating: Variety and Moderation	10	(1)
Scheduling Time for Breakfast, Lunch, and Dinner	11	(2)
Breakfast with a Bang	11	(1)
Fueling Your Body All Day	11	(2)
A Close-Up on Carbohydrates	13	(12)
What Exactly Is a Carbohydrate?	14	(1)
Sweet Satisfaction: The Lowdown on Simple Sugars	14	(2)
Where Do Fruits and Fruit Juices Fit In?	15	(1)
All About Complex Carbohydrates	16	(1)
How Much Carbohydrate Should You Eat?	17	(1)
Do Starchy Carbs Make You Fat?	17	(2)
The Glycemic Index and the Glycemic Load	19	(1)
To Artificially Sweeten or Not	20	(5)
Saccharin	21	(1)
Aspartame	21	(1)
Stevia	21	(1)
Sucralose	22	(1)
Neotame	22	(3)
The Profile on Protein	25	(10)
What's So Important About Protein?	25	(1)
A Brief Return to Chemistry 101	26	(2)
Amino Acids: The Building Blocks of Protein	26	(1)
Your Bod: The Amino Acid Recycling Bin	27	(1)
Animal Protein Versus Vegetable Protein	28	(1)
Your Personal Protein Requirements	29	(4)
Protein for the Day in a Blink of an Eye	30	(2)
Should You Worry About Overeating Protein?	32	(1)
Does Excessive Protein Build Larger Muscles?	33	(1)
The Scoop on Amino-Acid Supplements	34	(1)
Chewing the Fat	35	(12)
Why Fat Is Fabulous	36	(1)
Are All Fats Created Equal?	36	(3)
The Cholesterol Connection and Heart Disease	39	(3)
Don't Be Fooled by Misleading Labels	40	(2)
Your Cholesterol Report Card	42	(1)
Getting Fat from Eating Fat	42	(3)
How Much Fat and Cholesterol Should We Eat?	43	(1)
Some Fats Are Easier to Spot than Others	44	(1)
Slicing Off the Fat Without a Knife	45	(1)
The ``Fat-Phobic'' Generation	45	(2)
Don't As-salt Your Body	47	(10)
Feeling a Bit Waterlogged?	48	(1)
Can't Take the Pressure!	48	(5)
What Exactly Is High Blood Pressure?	48	(1)
What Causes High Blood Pressure?	49	(2)
Investigating Your Blood Pressure Numbers	51	(1)
How to Lower High Blood Pressure	51	(2)
How Much Sodium Is Recommended?	53	(2)
Salt-Less Solutions	55	(2)
In and Out with Fiber	57	(8)
Fiber Facts: What Is Fiber Anyway?	57	(3)
Soluble Fiber	58	(1)
Insoluble Fiber	58	(1)
Lowering Your Cholesterol Level	59	(1)
Feeling Fuller with Less Food	59	(1)
How Much Fiber Do You Need?	60	(5)
Tips to Increase the Fiber in Your Diet	60	(4)
Don't Overdo It!	64	(1)
Vitamins and Minerals: The ``Micro'' Guys	65	(18)
What Are Vitamins and Minerals?	66	(4)
The RDAs: Recommended Dietary Allowances	67	(1)
The DRIs: Dietary Reference Intakes	67	(3)
Fat-Soluble Vitamins	70	(3)
Vitamin A (Retinol)	70	(1)
Vitamin D: The Sunshine Vitamin	71	(1)
Vitamin E (Tocopherols)	72	(1)
Vitamin K	72	(1)
Water-Soluble Vitamins	73	(3)
Thiamin (B--1)	73	(1)
Riboflavin (B--2)	73	(1)
Niacin (B--3)	74	(1)
Pyridoxine (B--6)	74	(1)
Cobalamin (B--12)	74	(1)
Folic Acid (Folacin, Folate)	75	(1)
Pantothenic Acid and Biotin	75	(1)
Vitamin C (Ascorbic Acid)	76	(1)
Antioxidants and Your Health	76	(2)
How Much Should You Take?	78	(1)
The Scoop on Minerals	78	(1)
Selenium: The Newest Antioxidant and a Mineral Worth Noting!	79	(4)
What Foods Provide Selenium?	79	(1)
RDAs for Selenium	80	(1)
Should We Worry About Selenium Deficiency?	81	(1)
Who May Need Extra Selenium?	81	(1)
What Is the Health Risk of Too Much Selenium?	82	(1)
Mighty Minerals: Calcium and Iron	83	(12)
Calcium and Healthy Bones	83	(4)
How Much Calcium Is Recommended?	85	(1)
Are You Getting Enough Calcium? The Foods to Choose	85	(2)
Everything You Need to Know About Calcium Supplements	87	(2)
What to Avoid in a Calcium Supplement	88	(1)
Iron Out Your Body	89	(1)
Tips to Boost Your Dietary Iron Intake	90	(1)
Are You a Candidate for a Supplement?	91	(1)
Are Your Supplements Absorbable?	92	(3)
Home Testing	92	(1)
Look for the USP Stamp	93	(2)
Part 2: Making Savvy Food Choices	95	(72)
Decoding a Nutrition Label	97	(10)
Serving Size	98	(1)
Calories	99	(1)
Total Fat	99	(1)
Saturated Fat	100	(1)
Cholesterol	100	(1)
Sodium	101	(1)
Total Carbohydrate	101	(1)
Protein	102	(1)
Percent Daily Values	102	(2)
GMO (Genetically Modified Organisms)	104	(1)
Free Range Versus Organic	105	(2)
Shopping Smart	107	(18)
The Shopping List	108	(1)
Aisle One: Starting with the Produce Section	108	(7)
Voluptuous Veggies	108	(1)
Getting to Know 'Em	109	(3)
Fabulous Fruits	112	(3)
Aisle Two: Down Dairy Lane	115	(1)
Aisle Three: Shopping for the Whole Grains	116	(2)
Pasta, Rice, and More	117	(1)
Aisle Four: Best Bets for Protein	118	(3)
Poultry	119	(1)
Fish and Seafood	119	(1)
Eggs	120	(1)
Legumes (Dried Beans, Peas, and Lentils)	121	(1)
Aisle Five: Frozen Meals, Canned Soups, and Sauces	121	(1)
Aisle Six: Savvy Snacks	122	(1)
Aisle Seven: Health-Conscious Condiments	122	(1)
Aisle Eight: Heart-Smart Fats, Spreads, and Dressings	123	(2)
Now You're Cooking	125	(14)
The Recipe Makeover: Remodeling Family Favorites	125	(4)
Top-10 List for Substitutions	128	(1)
Breakfast: Two Creative Morning Recipes	129	(1)
French Toast a la Mode	129	(1)
Egg White-Veggie Omelet	129	(1)
Lunch---Not the Same Old Sandwich Again!	130	(1)
Greek Pasta Salad	130	(1)
Open-Faced Tuna Melt	130	(1)
Dinner: Recipes to ``Wow'' Your Taste Buds	131	(3)
Shrimp and Pineapple Stir-Fry	131	(1)
Chicken Paprika	132	(1)
Jon's Terrific Turkey Loaf with Mashed Potatoes	133	(1)
Sensational Side Dishes	134	(2)
Sauteed Italian Mushrooms	134	(1)
Tomato Zucchini Roast	134	(1)
Cauliflower Soup	135	(1)
Decadent Desserts	136	(1)
Harvest Apple Cake	136	(1)
Angel-Devil Smoothie	136	(1)
Banana-Health Split	137	(1)
Start a Cookbook Library	137	(2)
Restaurant Survival Guide	139	(14)
Common Restaurant Faux Pas	139	(1)
Become a Dining Detective	140	(1)
Ethnic Cuisine: ``The Good, the Bad, and the Ugly''	141	(12)
Chinese Food	141	(2)
French Food	143	(1)
Indian Food	143	(1)
Italian Food	144	(2)
Japanese Food	146	(1)
Mexican Food	147	(1)
American Food	147	(2)
Fast Food	149	(2)
Going Out for Breakfast or Brunch?	151	(2)
Trimming Down the Holidays	153	(14)
Staying on Track on Holidays	153	(1)
Easter	154	(1)
Passover	155	(1)
Fourth of July	156	(2)
Thanksgiving	158	(1)
Hanukkah	159	(3)
Low-Fat Apple Streusel Pot Pie	161	(1)
Kwanzaa	162	(2)
African Tomato-Avocado Soup	163	(1)
Sweet Potato Souffle	163	(1)
Christmas	164	(3)
Potato and Onion Gratin	165	(2)
Part 3: The ABCs of Exercise	167	(42)
Getting Physical	169	(14)
Why Bother Exercising?	170	(1)
What's an Appropriate Exercise Program?	171	(3)
Warming Up	171	(1)
The Cardiovascular Workout: Challenge Your Heart and Lungs	172	(1)
How Long, How Much, How Hard?	173	(1)
Cooling Down	173	(1)
Stretching	173	(1)
Are You Working Hard Enough?	174	(1)
Test Your Heart Rate and Your Math Skills	175	(1)
Try the ``Talk'' Test	175	(1)
Hit the Weights and ``Pump Some Iron''	175	(2)
Your Weekly Weight-Training Routine	176	(1)
Cardio and Weight Training: The Perfect Combination	177	(1)
Top-Five Exercise Myths	177	(1)
How to Get Started: Your Personal Plan of Attack	178	(2)
A Million Things You Can Do to Stay in Shape	179	(1)
When Formal Exercise Is Just Not Your Thang!	180	(3)
The Gym Scene	183	(8)
Gym Jargon 101	183	(1)
A Tour of the Equipment	184	(3)
Get to Know the Aerobic Contraptions	185	(1)
Become Familiar with the Weight-Training Tools	186	(1)
Learn Your Muscles and ``Buff That Bod''	187	(1)
Do You Need a Personal Trainer?	188	(3)
Sports Nutrition	191	(10)
Carbohydrates: Fuel of Choice	192	(1)
Develop Your Own High-Carb Diet	193	(1)
The Starchy Carbs	193	(1)
Fruits	193	(1)
Milk Products	193	(1)
Vegetables	193	(1)
All About Muscle Glycogen	194	(1)
Personal Protein Requirements	195	(2)
Food Before, During, and After Exercise	197	(4)
Pre-Event Meals	197	(2)
Fueling Your Body During Prolonged Endurance Activity	199	(1)
Recovery Foods	199	(2)
Going That Extra Mile: Fluids and Supplements	201	(8)
Guidelines for Proper Hydration	202	(1)
Sports Drinks Versus Water	202	(1)
The Bar Exam	203	(2)
What's the Story on Ergogenic Aids?	205	(4)
Thumbs Up	206	(3)
Part 4: Beyond the Basics: Nutrition for Special Needs	209	(98)
Diet and Cancer	211	(10)
Which Fats Can Help	212	(1)
The Fatty Fish	212	(1)
Flaxseeds and Flaxseed Oil	212	(1)
Fight Back with Antioxidants	213	(1)
Vitamins C and E, and Beta-Carotene	213	(1)
Green Tea	214	(1)
Can't Get Enough of Those Fruits and Veggies	214	(1)
Phytochemicals, Phytonutrients, and Phytoestrogens	214	(1)
The Story on Soy Products	215	(2)
Neutropenic Diet Guidelines	216	(1)
Reducing Fatigue During Chemo Treatments	217	(1)
Spotlight on Breast Cancer and Prostate Cancer	218	(3)
Managing Diabetes	221	(24)
Type 1, Type 2, and More	222	(2)
Type 1 Diabetes	222	(1)
Type 2 Diabetes	222	(1)
Gestational Diabetes	223	(1)
Diagnosing Diabetes Is Easy	224	(1)
Can You Prevent Diabetes?	225	(1)
Becoming Proactive	225	(1)
Eating Smart When You Have Diabetes	226	(2)
Calculating Carbs	226	(1)
Protein Power	227	(1)
Fats and Oils	227	(1)
Advice on Alcohol	227	(1)
Sweeteners Beyond Sucrose	227	(1)
Vitamins and Minerals	228	(1)
Making the Nutritional Guidelines Work for You	228	(4)
Help!	229	(3)
The Exchange System	232	(10)
Children and Adolescents	242	(1)
Glucose Monitoring	243	(2)
Measurement Tools	243	(2)
Don't Eat Your Heart Out	245	(20)
Understanding Your Blood Test: OptimalCardiac Numbers	246	(8)
Total Cholesterol	246	(1)
LDL Cholesterol	247	(1)
HDL Cholesterol	247	(1)
Cholesterol Ratio	248	(1)
Triglycerides	248	(1)
Homocysteine	249	(1)
C-Reactive Protein	249	(1)
Blood Pressure	250	(4)
Heart-Smart Eating	254	(5)
Fruits and Veggies	254	(1)
Whole Grains Over Refined	254	(1)
Soluble Fiber	255	(1)
Low-Fat Dairy and Lean Proteins	256	(1)
The Better Fats	257	(1)
Dietary Cholesterol	257	(1)
Decreasing Salt	258	(1)
Folic Acid---Plus B--6 and B--12	258	(1)
Plant Sterols or Stanols	259	(1)
Putting the Guidelines to the Test	259	(3)
Exercise!	262	(3)
Food Allergies and Other Ailments	265	(16)
Understanding Food Allergies	266	(1)
Diagnosing a True Food Allergy	267	(3)
Treating a True Food Allergy	268	(2)
What's the Difference Between Allergy and Intolerance?	270	(3)
What's Lactose Intolerance All About?	270	(1)
Living with a Lactose Intolerance	271	(2)
Celiac Disease: Life Without Wheat, Rye, Barley, and Oats	273	(1)
Irritable Bowel Syndrome	274	(1)
For the Caffeine-Sensitive	274	(1)
Managing Migraines	275	(2)
Alleviating PMS	277	(4)
Going Vegetarian	281	(14)
The Various Types of Vegetarians	281	(2)
How to Ensure an Adequate Protein Intake	283	(5)
The Many Faces of Soy Protein	283	(1)
Ironing Out the Plant Foods	284	(1)
Searching for Nondairy Calcium	285	(1)
Have You Had Enough B--12 Today?	285	(1)
Don't Forget the Kitchen Zinc	285	(2)
Tips for the Vegetarian Dining Out	287	(1)
Remarkably ``Meatless'' Recipes	288	(7)
Cajun Red Beans and Rice	289	(1)
Vegetarian Spinach Lasagna	290	(1)
Scrambled Tofu	291	(1)
Cucumber Yogurt Dip	291	(1)
Chunky Vegetarian Chili	292	(3)
Herbal Remedies and More	295	(12)
Judging the Quality of Herbal Products	296	(1)
For Female Health	296	(1)
Black Cohosh	296	(1)
Evening Primrose Oil	297	(1)
For Male Health	297	(1)
Saw Palmetto	297	(1)
Yohimbe	298	(1)
For Depression, Sleeping, and Aging	298	(2)
Valerian	298	(1)
Gingko Biloba	298	(1)
DHEA	299	(1)
St. John's Wort	299	(1)
Asian Ginseng (a.k.a. Korean or Chinese)	299	(1)
Chamomile	300	(1)
SAM-e	300	(1)
Heart Disease	300	(1)
Garlic	300	(1)
Hawthorne	301	(1)
Liver Disease	301	(1)
Milk Thistle	301	(1)
Respiratory Ailments	301	(1)
Echinacea	301	(1)
Arthritis	302	(1)
Boswellia	302	(1)
Glucosamine and Chondroitin	302	(1)
Migraines	302	(1)
Feverfew	303	(1)
Cancer	303	(1)
Green Tea	303	(1)
More Herbal Remedies Worth Mentioning	303	(4)
Ginger	303	(1)
Bilberry	304	(1)
Rosemary	304	(1)
Peppermint	304	(1)
Aloe	304	(3)
Part 5: Pregnancy and Parenting	307	(44)
Eating Your Way Through Pregnancy	309	(20)
Are You Really Eating for Two?	310	(1)
Increased Calories and Protein	310	(1)
A Weighty Issue: How Many Pounds Should You Gain?	310	(1)
Adjusting Your Eating Plan	311	(1)
Why All the Hype on Calcium?	312	(1)
Hiking Up the Iron	313	(1)
Blast Your Baby with Vitamins!	314	(1)
Keep on Drinkin', Sippin', Gulpin', and Guzzlin'!	315	(1)
Foods to Forget!	315	(2)
The Story on Mercury and Fish	317	(1)
Recommendation for Tuna	317	(1)
The Many Trials and Tribulations of Having a Baby	318	(3)
The ``Uh-Oh, Better Get Drano'' Feeling	318	(1)
Ugh! That Nagging Nausea	319	(1)
What's All the Swelling About?	320	(1)
Oh, My Aching Heart	321	(1)
Five-Day Pregnancy Meal Plan	321	(8)
Exercising Your Way Through Pregnancy	329	(10)
Most Doctors Give the Green Light for Exercise	330	(2)
What Do the Experts Say?	330	(2)
Warming Up, Cooling Down, and All the Stuff in the Middle	332	(1)
Stretch Your Bod---Carefully	332	(1)
Keep a Check on the Intensity	333	(1)
``Energize'' Without All the Slamming and Jamming!	333	(2)
Take a Walk with Your Baby	334	(1)
Sign Up for a Prenatal Exercise Class	335	(1)
Yes, ``Moms-to-Be'' Can Lift Weights	335	(2)
Bouncing Back After the Baby Arrives	337	(2)
Feeding the Younger Folks	339	(12)
Your Very First Food Decision: Breast Milk or Formula?	340	(1)
When and How to Start Solids	340	(2)
The Wrong Stuff	342	(1)
The Right Stuff for Growing Kids	342	(3)
Be a Healthy Role Model	343	(1)
Cook with Your Kids, Not for Them!	343	(2)
Fun and Easy Recipes	345	(2)
Breakfast Berry Crepes	345	(1)
Jazzed-Up Popcorn	345	(1)
Tuna Salad Cones	346	(1)
Banana-Berry Frosty	346	(1)
Peanut Butter Yogurt Milkshake	346	(1)
What About Sweets?	347	(1)
The Sneaky Gourmet: Fifteen Ways to Disguise Vegetables	348	(2)
Turn Off That Tube!	350	(1)
Part 6: Weight Management 101	351	(70)
Come On, Knock It Off	353	(26)
What's the Best Diet, Anyway?	354	(1)
What Should You Weigh?	354	(2)
Testing Your Body Fat: Getting Pinched, Dunked, and Zapped	356	(2)
Skin-Fold Calipers	357	(1)
Underwater Weighing	357	(1)
Bio-Electrical Impedance	357	(1)
How Many Calories Should You Eat for Weight Loss and Weight Maintenance?	358	(1)
The ``Bubble Game'' and Your Personal Weight-Loss Plan	359	(13)
Understanding the Bubbles	359	(4)
Tracking Your Food on the Daily Bubble Sheets	363	(9)
No More ``I've Blown It'' Syndrome; All Foods Are Allowed	372	(1)
Making Sense of Diet Pills	373	(3)
The Scoop on Prescription Diet Pills	376	(1)
Setting Realistic Goals	377	(2)
Get Moving and Keep Moving	377	(1)
Maintaining Your Weight After You've Lost It	377	(2)
Adding Some Padding	379	(10)
Is Being Underweight a Health Concern?	379	(1)
Seven Tips to Help You Pack in the Calories	380	(1)
Adding More of the Good Stuff	381	(2)
Shake It Up Baby	382	(1)
Supplements---Extra Calories and Nutrition	383	(6)
Understanding Eating Disorders	389	(32)
Anorexia Nervosa: The Relentless Pursuit of Thinness	390	(2)
Bulimia Nervosa	392	(3)
Compulsive Overeating	395	(1)
How to Help a Friend or Relative with an Eating Disorder	396	(3)
Where to Go for Help	397	(2)
Appendixes
A. Recipes for Your Health	399	(12)
Breakfast Berry Crepes	399	(1)
Greek ``Village'' Salad	400	(1)
Garden Tostada	401	(1)
Curried Chicken and Rice	401	(1)
Eggplant Parmigiana	402	(1)
Chicken Teriyaki over Linguine	403	(1)
Asparagus with Dijon Sauce	404	(1)
Spaghetti and Turkey Meathalls	405	(1)
Chicken Cacciatore	406	(1)
Bouillabaisse	406	(1)
Pork Tenderloin	407	(1)
Caribbean Rice Salad	408	(1)
Sweet Potato Stew	409	(1)
Papaya Sorbet	409	(1)
Spicy Poached Pears	410	(1)
B. Nutrition and Health Directory	411	(6)
C. Your Body Mass Index (BMI)	417	(2)
D. A Closer Look at the Foods We Eat	419	(2)
Index	421