Nutrition Logic: Food First, Supplements Second

by Dunford, Marie

• ISBN13: 9780972988803
• ISBN10: 0972988807
• Format: Paperback
• Copyright: 2003-05-01
• Publisher: Pink Robin Pub

Table of Contents

INTRODUCTION	1	(6)
The Nutrition Logic Philosophy	3	(1)
The Nutrition Logic Format	3	(2)
Use of the Word Diet	5	(1)
Measuring Success	5	(1)
Should I Not ...?	5	(1)
Perspective	6	(1)
PART I: FOCUS ON FOOD	7	(92)
1 Is There a "Perfect" Diet?	7	(10)
Where Do We Get Nutrients?	8	(1)
Adding Nutrients to Foods: Fortified, Enriched, Functional, and Designer Foods	8	(4)
Nutrients That the Body Needs	12	(1)
Portion Size	13	(4)
2 Complex Carbohydrate Foods	17	(8)
Whole Grains	19	(2)
Beans and Legumes	21	(1)
How Am I Doing So Far?	22	(3)
3 Protein Foods	25	(4)
How Am I Doing So Far?	26	(3)
4 Fruits and Vegetables	29	(12)
Importance of Vitamin C and Beta-Carotene	31	(2)
Phytochemicals in Fruits, Vegetables, and Other Plant Foods	33	(3)
How Am I Doing So Far?	36	(5)
5 Calcium Foods	41	(6)
How Am I Doing So Far?	43	(1)
Getting Calcium From Nondairy Sources	44	(3)
6 Iron Foods	47	(6)
How Am I Doing So Far?	49	(4)
7 Fats and Fat-Soluble Vitamins	53	(6)
How Am I Doing So Far?	56	(3)
8 Consuming Enough Energy	59	(8)
Healthy Body Weight	61	(3)
How Am I Doing So Far?	64	(3)
9 Water and Fluids	67	(8)
Tea	69	(1)
Alcoholic Beverages	70	(2)
How Am I Doing So Far?	72	(3)
10 Putting It All Together: Carbohydrates, Proteins, Fats, Vitamins, Minerals, and Water	75	(6)
How Am I Doing So Far?	76	(5)
11 Healthful Eating for Men	81	(4)
12 Should I Not Eat ...?	85	(6)
13 Restaurant Eating	91	(2)
14 A Trip Down the Grocery Store Aisles	93	(2)
15 Everyday Foods and Occasional Foods	95	(3)
Be a Label Reader	95	(3)
Food First, Then What?	98	(1)
PART II: FOCUS ON SUPPLEMENTS	99	(60)
16 Introduction to Supplements	99	(2)
17 Nutrients	101	(8)
How Much Am I Getting?	101	(1)
How Much Do I Need?	102	(2)
How Much Is Too Much?	104	(2)
Is More Better?	106	(1)
What if I Take in More Than the Tolerable Upper Intake Level (UL)?	107	(1)
Are Some People Likely to Need Supplements?	107	(2)
18 Are Supplements Safe and Effective?	109	(10)
How Does a Scientist Judge the Safety and Effectiveness of a Dietary Supplement?	109	(1)
How Does a Consumer Judge the Safety and Effectiveness of a Dietary Supplement?	110	(1)
Many Dietary Supplements Lack Scientific Information	111	(1)
How to Read a Dietary Supplement Label	112	(2)
Process of Evaluation	114	(4)
Gather Information	114	(1)
Organize the Information	115	(1)
Weigh the Information	116	(1)
Evaluate, Judge, Decide	117	(1)
Dietary Supplement Umbrella	118	(1)
19 Vitamin, Mineral, and Amino Acid Supplements	119	(22)
Evaluating Beta-Carotene, Vitamin C, Vitamin E, and Selenium Supplements	119	(7)
Beta-Carotene	119	(3)
Vitamin C	122	(2)
Vitamin E	124	(1)
Selenium	125	(1)
Evaluating Calcium and Vitamin D Supplements	126	(4)
Evaluating Iron Supplements	130	(3)
Evaluating Zinc Supplements	133	(1)
Evaluating Fiber Supplements	134	(1)
Evaluating Protein Supplements	135	(1)
Evaluating Multivitamin and Mineral Supplements	136	(1)
Preventing Vitamin and Mineral Deficiencies	136	(2)
Preventing Chronic Disease	138	(1)
Nutrients As Drugs	139	(2)
20 Botanical Supplements	141	(10)
Good Manufacturing Practices and Dietary Supplements	142	(1)
Evaluating Garlic Supplements	143	(4)
Evaluating Isoflavone (Soy) Supplements	147	(3)
Evaluating Supplements Containing Phytochemicals	150	(1)
21 Herbal Supplements	151	(8)
Herbal Foods	153	(2)
Evaluating Medicinal Teas	154	(1)
Diet Teas	154	(1)
Herbal Teas for Stress Relief or Sleep	154	(1)
Herbal Weight-Loss Products	155	(3)
Eat Well and Supplement Wisely	158
APPENDICES
A The Big Easy (Tips That Take Virtually No Effort)	159	(1)
B Time and Money	160	(1)
C Beyond the Borders (Try a New Food-You May Like It)	161	(13)
D If You Need More of a Nutrient, Try These Foods	174	(2)
E Functional Foods, Designer Foods, and Nutraceuticals	176	(1)
F How to Interpret the Numbers on Food Labels	177	(1)
G Call In the Acronym Police	178	(1)
H Food Label	179	(1)
I Supplement Label	180	(1)
J How to Convert International Units (IU) to Currently Used Measures	181	(1)
K Body Mass Index (BMI)	182	(1)
L Anna's Complete Nutrient Analysis	183	(1)
M Ellen's Complete Nutrient Analysis	184	(1)
N Michael's Complete Nutrient Analysis	185	(1)
O Dietary Reference Intakes (DRI)	186	(2)
P Tolerable Upper Intake Level (UL)	188	(1)
INDEX	189	(3)
ABOUT THE AUTHOR	192