The Everything Nutrition Book

by Tessmer, Kimberly A.

• ISBN13: 9781580628747
• ISBN10: 1580628745
• Format: Paperback
• Copyright: 2003-06-01
• Publisher: Adams Media Corp

Summary

A registered dietitian presents helpful facts and informational guidelines on exercise, food intake, cholesterol counts, and reading food labels, as well as tips on special nutritional planning for women, children, and vegetarians. Original.

Author Biography

Kimberly A. Tessmer, R.D., L.D., is a registered dietitian who currently owns and operates Nutrition Focus. She has been the National Corporate Dietitian for three major weight loss companies as well as Foodservice Manager and Dietetic Technician at several hospitals. Ms. Tessmer, who lives in Parma, OH, is a member of the American Dietetic Association

Table of Contents

Dedication	p. ix
Top Ten Things You'll Learn from Reading This Book	p. x
Introduction	p. xi
Health Measures	p. 1
Weighing Your Risk	p. 2
Your Healthy Weight	p. 3
Assessing Your Weight	p. 5
Measuring Body Composition	p. 6
Body Mass Index	p. 9
What Are Calories?	p. 10
Smart Nutrition Choices	p. 13
The Dietary Guidelines	p. 14
Aim for Fitness	p. 14
Build a Healthy Base	p. 16
Choose Sensibly	p. 18
What Is the Food Guide Pyramid?	p. 21
Serving Sizes	p. 22
Number of Servings	p. 23
Exploring the Food Groups	p. 25
Bread, Cereal, Rice, and Pasta Group	p. 26
Vegetable Group	p. 28
Fruit Group	p. 31
The Meat Group	p. 34
Milk, Yogurt, and Cheese Group	p. 28
Fats, Oils, and Sweets	p. 40
Putting the Pyramid Together	p. 40
Healthy Eating Strategies	p. 41
Get a Head Start with Breakfast	p. 42
Don't Skip Meals	p. 43
Slow Down!	p. 44
Controlling Portion Sizes	p. 45
Smart Snacking	p. 46
Curious about Caffeine?	p. 47
Hunger vs. Cravings	p. 50
Macronutrient Basics	p. 55
Macronutrient Needs	p. 56
Crazy for Carbohydrates	p. 57
Protein Power	p. 60
The Skinny on Fat	p. 64
Dietary Supplements	p. 68
Hidden Treasures: Valuable Vitamins	p. 71
What Are Vitamins?	p. 72
Dietary Reference Intakes (DRIs)	p. 73
Fat-Soluble Vitamins	p. 74
Water-Soluble Vitamins	p. 78
Hidden Treasures: Mighty Minerals	p. 85
What Are Minerals?	p. 86
Potassium	p. 86
Sodium	p. 87
Chloride	p. 88
Magnesium	p. 88
Phosphorus	p. 89
Calcium	p. 90
Trace Minerals	p. 91
Two Nutrition Wonders: Fiber and Water	p. 99
Focus on Fiber	p. 100
Fiber's Health Benefits	p. 101
Are You Getting Enough Fiber?	p. 103
Water: A Nutrient for Life	p. 106
Drinking Water for Health	p. 107
How Much We Need	p. 107
Water and Exercise	p. 111
Throwing Salt over Your Shoulder	p. 113
Salt vs. Sodium	p. 114
Sodium and Your Health	p. 114
The Scoop on Sodium	p. 116
Sodium in Your Diet	p. 118
Decreasing Your Sodium Intake	p. 122
Sodium Label Lingo	p. 124
Computing Your Cholesterol	p. 127
What Is Cholesterol?	p. 128
The Good and the Bad	p. 128
Check Your Blood Cholesterol	p. 130
Lowering Your Cholesterol Levels	p. 133
Cholesterol-Lowering Margarines	p. 139
Cholesterol and Fat Label Lingo	p. 140
Lightening up the Sugar	p. 143
What Is Sugar?	p. 144
How Much Sugar?	p. 146
Curbing Your Sugar Intake	p. 147
Sugar Myths	p. 149
Artificial Sweeteners	p. 150
Sugar and Diabetes	p. 155
Sugar Label Lingo	p. 157
Comprehending the Food Label	p. 159
What Is on the Food Label?	p. 160
The Nutrition Facts Panel	p. 161
Nutrients on the Label	p. 163
Percent Daily Value	p. 164
Nutritional Claims	p. 168
Health Claims	p. 170
Ingredient Lists	p. 172
Tips on the Food Label	p. 173
Let's Get Cookin'	p. 175
Stocking a Healthy Kitchen	p. 176
Recipe Modification: Getting Started	p. 178
Cooking Methods	p. 181
Using Herbs and Spices	p. 184
Finding a Good Cookbook	p. 186
A Healthy Start	p. 187
Breastmilk vs. Formula	p. 188
Starting Solid Foods	p. 190
Growth Charts	p. 193
Food Allergies	p. 194
Toddlers and Preschoolers	p. 196
How Much Food Is Enough?	p. 197
Food Jags	p. 198
Trying New Foods	p. 199
Nutrition to Grow With	p. 201
Nutrition for School-Age Children	p. 202
The Dilemma of Overweight Children	p. 204
Feeding Your Teen	p. 207
Eating Disorders	p. 209
The College Years	p. 211
Nutrition Before, During, and After Pregnancy	p. 219
Pregnancy and Weight Gain	p. 220
Pregnancy and Calorie Needs	p. 221
Vitamin and Mineral Needs	p. 222
Handling the Discomforts of Pregnancy	p. 225
Pregnancy and Diabetes	p. 228
For Women Who Breastfeed	p. 229
What Women Need	p. 231
Nutrition and Menstruation	p. 232
Nutrition and Menopause	p. 234
Women and Heart Disease	p. 236
Osteoporosis	p. 237
Breast Cancer	p. 239
Obesity and Overweight in Women	p. 241
Eating Disorders	p. 242
Special Nutritional Concerns	p. 247
Understanding Food Allergies	p. 248
Lactose Intolerance	p. 251
Celiac Disease	p. 253
Irritable Bowel Syndrome	p. 256
The Cancer Connection	p. 257
Hypertension and Diet	p. 260
Taking Care of Your Heart	p. 262
Diabetes	p. 264
Vegetarian Power	p. 269
Being a Vegetarian	p. 270
Vegetarian Menu Planning	p. 271
Nutritional Considerations	p. 272
Vegetarian Throughout the Life Cycle	p. 275
Becoming a Vegetarian	p. 276
The Joy of Soy	p. 277
Nutrition for Fitness	p. 281
Don't Forget Your Carbs	p. 282
Protein Plus	p. 283
Fluids for Peak Performance	p. 284
Electrolytes	p. 285
Energy Needs	p. 285
Body Mass Index Table	p. 288
Good Sources of Nutrients	p. 289
Terms for Common Allergens	p. 291
Nutrition Resources	p. 293
Index	p. 297
Table of Contents provided by Ingram. All Rights Reserved.