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Roberta Larson DuyffAmerican Dietetic Association Complete Food and Nu
Roberta Larson DuyffAmerican Dietetic Association Complete Food and Nu0004 EDITION;Revised and UpdQUALITY PAPERBACK
UPC: 9780470912072Release Date: 2/3/2012
Main description: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.
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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