NUTRITION FOR BEGINNERS
ABOUT THIS BOOK CONVENTIONS USED IN THIS BOOK WHAT YOU DON’T HAVE TO READ FOOLISH ASSUMPTIONS HOW THIS BOOK IS ORGANIZED PART I: THE BASIC FACTS ABOUT NUTRITION PART II: WHAT YOU GET FROM FOOD PART III: HEALTHY EATING PART IV: FOOD PROCESSING PART V: FOOD AND MEDICINE PART VI: THE PART OF TENS ICONS USED IN THIS BOOK WHERE TO GO FROM HERE NUTRITION EQUALS LIFE FIRST PRINCIPLES: ENERGY AND NUTRIENTS WHAT’S AN ESSENTIAL NUTRIENT? PROTECTING THE NUTRIENTS IN YOUR FOOD OTHER INTERESTING SUBSTANCES IN FOOD YOU ARE WHAT YOU EAT YOUR NUTRITIONAL STATUS FITTING FOOD INTO THE MEDICINE CHEST FINDING NUTRITION FACTS NUTRITIONAL PEOPLE CAN YOU TRUST THIS STUDY? INTRODUCING THE DIGESTIVE SYSTEM THE DIGESTIVE ORGANS DIGESTION: A TWO-PART PROCESS UNDERSTANDING HOW YOUR BODY DIGESTS FOOD THE EYES AND NOSE THE MOUTH THE STOMACH THE SMALL INTESTINE THE LARGE INTESTINE COUNTING THE CALORIES IN FOOD EMPTY CALORIES EVERY CALORIE COUNTS HOW MANY CALORIES DO YOU NEED? RESTING ENERGY EXPENDITURE (REE) ENERGY FOR WORK ENJOYING THE EXTRAS HOW MUCH SHOULD YOU WEIGH? STUDYING WEIGHT CHARTS ANOTHER WAY TO RATE YOUR WEIGHT: CALCULATING YOUR BMI HOW RELIABLE ARE THE NUMBERS? CONSIDERING CONFOUNDING VARIABLES FACING THE NUMBERS WHEN THEY DON’T FIT YOUR BODY HOW MANY CALORIES DO YOU REALLY NEED? THE LAST WORD ON CALORIES RDAS: GUIDELINES FOR GOOD NUTRITION THE ESSENTIALS RECOMMENDATIONS FOR CARBOHYDRATES, FATS, DIETARY FIBER, AND ALCOHOL DIFFERENT PEOPLE, DIFFERENT NEEDS AIS: THE NUTRITIONAL NUMBERS FORMERLY KNOWN AS ESADDIS DRI: A NEWER NUTRITION GUIDE NO SALE EVER IS FINAL INTRODUCING DIETARY SUPPLEMENTS EXAMINING WHY PEOPLE USE DIETARY SUPPLEMENTS WHEN FOOD ISN’T ENOUGH USING SUPPLEMENTS AS INSURANCE SUPPLEMENT SAFETY: AN IFFY PROPOSITION CHOOSING THE MOST EFFECTIVE SUPPLEMENTS CHOOSING A WELL-KNOWN BRAND CHECKING THE INGREDIENT LIST LOOKING FOR THE EXPIRATION DATE CHECKING THE STORAGE REQUIREMENTS CHOOSING A SENSIBLE DOSE AVOIDING HYPE GOOD REASONS FOR GETTING NUTRIENTS FROM FOOD RATHER THAN SUPPLEMENTS COST UNEXPECTED BONUSES SAFETY LOOKING INSIDE AND OUT: WHERE YOUR BODY PUTS PROTEIN PUTTING PROTEIN TO WORK: HOW YOUR BODY USES PROTEIN PACKING BACK THE PROTEIN: WHAT HAPPENS TO THE PROTEINS YOU EAT EXAMINING PROTEIN TYPES: NOT ALL PROTEINS ARE CREATED EQUAL ESSENTIAL AND NONESSENTIAL PROTEINS HIGH-QUALITY AND LOW-QUALITY PROTEINS COMPLETE PROTEINS AND INCOMPLETE PROTEINS DECIDING HOW MUCH PROTEIN YOU NEED CALCULATING THE CORRECT AMOUNT DODGING PROTEIN DEFICIENCY BOOSTING YOUR PROTEIN INTAKE: SPECIAL CONSIDERATIONS AVOIDING PROTEIN OVERLOAD FINDING THE FACTS ABOUT FAT STUFF UNDERSTANDING HOW YOUR BODY USES FAT PULLING ENERGY FROM FAT FOCUSING ON THE FATS IN FOOD GETTING THE RIGHT AMOUNT OF FAT ESSENTIAL FATTY ACIDS FINDING FAT IN ALL KINDS OF FOODS DEFINING FATTY ACIDS AND THEIR RELATIONSHIP TO DIETARY FAT CONSIDERING CHOLESTEROL AND YOU CHOLESTEROL AND HEART DISEASE LIVING WITH LIPOPROTEINS DIET AND CHOLESTEROL CHECKING OUT CARBOHYDRATES CARBOHYDRATES AND ENERGY: A BIOCHEMICAL LOVE STORY HOW GLUCOSE BECOMES ENERGY HOW PASTA ENDS UP ON YOUR HIPS WHEN TOO MANY CARBS PASS YOUR LIPS OTHER WAYS YOUR BODY USES CARBOHYDRATES FINDING THE CARBOHYDRATES YOU NEED SOME PROBLEMS WITH CARBOHYDRATES WHO NEEDS EXTRA CARBOHYDRATES? DIETARY FIBER: THE NON-NUTRIENT IN CARBOHYDRATE FOODS THE TWO KINDS OF DIETARY FIBER GETTING FIBER FROM FOOD HOW MUCH FIBER DO YOU NEED? REVEALING THE MANY FACES OF ALCOHOL EXAMINING HOW ALCOHOL BEVERAGES ARE MADE FERMENTED ALCOHOL PRODUCTS DISTILLED ALCOHOL PRODUCTS THE FOODS USED TO MAKE BEVERAGE ALCOHOL HOW MUCH ALCOHOL IS IN THAT BOTTLE? MOVING ALCOHOL THROUGH YOUR BODY FLOWING DOWN THE HATCH FROM MOUTH TO STOMACH STOPPING FOR A SHORT VISIT AT THE ENERGY FACTORY TAKING TIME OUT FOR AIR RISING TO THE SURFACE ENCOUNTERING CURVES IN THE ROAD ALCOHOL AND HEALTH MODERATE DRINKING: SOME BENEFITS, SOME RISKS THE PHYSICAL RISKS OF ALCOHOL ABUSE ALCOHOLISM: AN ADDICTION DISEASE WHO SHOULD NOT DRINK HEEDING ADVICE FROM THE SAGES: MODERATION TAKING A LOOK AT THE VITAMINS YOUR BODY NEEDS FAT-SOLUBLE VITAMINS WATER-SOLUBLE VITAMINS GET YOUR VITAMINS HERE TOO MUCH OR TOO LITTLE: AVOIDING TWO WAYS TO GO WRONG WITH VITAMINS VITAMIN DEFICIENCIES BIG TROUBLE: VITAMIN MEGADOSES EXCEEDING THE RDAS: TAKING EXTRA VITAMINS AS NEEDED I’M TAKING MEDICATION I’M A SMOKER I NEVER EAT ANIMALS I’M A COUCH POTATO WHO PLANS TO START WORKING OUT I’M PREGNANT I’M BREAST-FEEDING I’M APPROACHING MENOPAUSE I HAVE VERY LIGHT SKIN OR VERY DARK SKIN TAKING INVENTORY OF THE MINERALS YOU NEED INTRODUCING THE MAJOR MINERALS INTRODUCING THE TRACE ELEMENTS GETTING THE MINERALS YOU NEED OVERDOSES AND UNDERDOSES: TOO MUCH AND TOO LITTLE AVOIDING MINERAL DEFICIENCY KNOWING HOW MUCH IS TOO MUCH EXCEEDING THE RDAS: PEOPLE WHO NEED EXTRA MINERALS YOU’RE A STRICT VEGETARIAN YOU LIVE INLAND, AWAY FROM THE OCEAN YOU’RE A MAN YOU’RE A WOMAN YOU’RE PREGNANT YOU’RE BREAST-FEEDING WOW — YOU THINK THAT WAS A HOT FLASH? PHYTOCHEMICALS ARE EVERYWHERE PERUSING THE DIFFERENT KINDS OF PHYTOCHEMICALS ANTIOXIDANTS HORMONELIKE COMPOUNDS SULFUR COMPOUNDS DIETARY FIBER PHORECASTING THE PHUTURE OF PHYTOCHEMICALS INVESTIGATING THE MANY WAYS YOUR BODY USES WATER MAINTAINING THE RIGHT AMOUNT OF WATER IN YOUR BODY A BALANCING ACT: THE ROLE OF ELECTROLYTES DEHYDRATING WITHOUT ENOUGH WATER AND ELECTROLYTES GETTING THE WATER YOU NEED TAKING IN EXTRA WATER AND ELECTROLYTES AS NEEDED YOU’RE SICK TO YOUR STOMACH YOU’RE EXERCISING OR WORKING HARD IN A HOT ENVIRONMENT YOU’RE ON A HIGH-PROTEIN DIET YOU’RE TAKING CERTAIN MEDICATIONS YOU HAVE HIGH BLOOD PRESSURE UNDERSTANDING THE DIFFERENCE BETWEEN HUNGER AND APPETITE REFUELING: THE CYCLE OF HUNGER AND SATIETY RECOGNIZING HUNGER KNOWING WHEN YOU’RE FULL BEATING THE FOUR-HOUR HUNGRIES MAINTAINING A HEALTHY APPETITE RESPONDING TO YOUR ENVIRONMENT ON A GUT LEVEL BABY, IT’S COLD OUTSIDE EXERCISING MORE THAN YOUR MOUTH NURSING YOUR APPETITE BACK TO HEALTH TAKING MEDICINE, CHANGING YOUR APPETITE WHEN YOUR APPETITE GOES HAYWIRE: EATING DISORDERS EATING TOO MUCH BINGEING, PURGING, AND STARVING: UNHEALTHY RELATIONSHIPS TO FOOD TACKLING TASTE: HOW YOUR BRAIN AND TONGUE WORK TOGETHER THE FOUR (MAYBE FIVE) BASIC FLAVORS YOUR HEALTH AND YOUR TASTE BUDS TRICKING YOUR TASTE BUDS DETERMINING DELICIOUSNESS LISTENING TO YOUR BODY LOVING THE FOOD YOU’RE WITH: GEOGRAPHY AND TASTE TAKING OFFENSE TO TASTES CHANGING THE MENU: ADAPTING TO EXOTIC FOODS LEARNING TO LIKE UNUSUAL FOODS STIRRING THE STEW: THE CULINARY BENEFITS OF IMMIGRATION WHAT ARE DIETARY GUIDELINES FOR AMERICANS? CONTROLLING YOUR WEIGHT GETTING THE MOST NUTRITIOUS CALORIES MANAGING YOUR WEIGHT BEING PHYSICALLY ACTIVE MAKING SMART FOOD CHOICES PICKING THE PERFECT PLANTS FIGURING OUT FATS COUNTING ON CARBS LIMITING SALT, BALANCING POTASSIUM MODERATING ALCOHOL CONSUMPTION KEEPING FOOD SAFE TO EAT OKAY, NOW RELAX PLAYING WITH BLOCKS: BASICS OF THE FOOD PYRAMIDS THE ORIGINAL USDA FOOD GUIDE PYRAMID THE BRAND NEW 2005 USDA FOOD GUIDE PYRAMID BUILDING YOUR OWN PYRAMID UNDERSTANDING THE NUTRITION FACTS LABELS JUST THE FACTS, MA’AM RELYING ON LABELS: HEALTH CLAIMS HOW HIGH IS HIGH? HOW LOW IS LOW? LISTING WHAT’S INSIDE CHOOSING FOODS WITH MYPYRAMID AND THE NUTRITION FACTS LABEL THE FINAL WORD ON DIAGRAMS AND STATS INTERPRETING A RESTAURANT MENU PINPOINTING PORTIONS ASKING FOR PROOF MAKING SMART MENU CHOICES STARTING SIMPLE ELEVATING APPETIZERS TO ENTREES SKIPPING THE FAT ON THE BREAD GOING NAKED: UNDRESSED VEGGIES MINIMIZING THE MAIN DISH SIDELINING SAUCES SATISFYING YOUR SWEET TOOTH DISCOVERING THE HEALTHFUL SIDE OF FAST FOOD CHOOSING WISELY AT THE DRIVE-THROUGH FINDING FAST-FOOD INGREDIENT GUIDES PRESERVING FOOD: FIVE METHODS OF PROCESSING TEMPERATURE CONTROL REMOVING THE WATER CONTROLLING THE AIR FLOW CHEMICAL WARFARE IRRADIATION MAKING FOOD BETTER AND BETTER FOR YOU INTENSIFYING FLAVOR AND AROMA ADDING NUTRIENTS COMBINING BENEFITS FAKING IT: ALTERNATIVE FOODS ALTERNATIVE FOODS NO 1: FAKE FATS ALTERNATIVE FOODS NO 2: SUBSTITUTE SWEETENERS A LAST WORD: FOLLOW THAT BIRD WHAT’S COOKING? COOKING WITH ELECTROMAGNETIC WAVES COOKING AWAY CONTAMINANTS MAKING CHANGES: HOW COOKING AFFECTS FOOD COOK ME TENDER: CHANGING TEXTURE ENHANCING FLAVOR AND AROMA ALTERING THE PALETTE: FOOD COLOR CHOOSING COOKWARE: HOW POTS AND PANS AFFECT FOOD ALUMINUM COPPER CERAMICS ENAMELWARE GLASS IRON NONSTICK STAINLESS STEEL PLASTIC AND PAPER PROTECTING THE NUTRIENTS IN COOKED FOODS MAINTAINING MINERALS THOSE VOLATILE VITAMINS COLD COMFORT: CHILLING AND FREEZING HOW FREEZING AFFECTS THE TEXTURE OF FOOD REFREEZING FROZEN FOOD CANNED FOOD: KEEPING OUT CONTAMINANTS DRIED FOOD: NO LIFE WITHOUT WATER HOW DRYING AFFECTS FOOD’S NUTRITIONAL VALUE WHEN DRIED FRUIT MAY BE HAZARDOUS TO YOUR HEALTH IRRADIATION: A HOT TOPIC EXPLORING THE NATURE (AND SCIENCE) OF FOOD ADDITIVES ADDING COLORS AND FLAVORS ADDING PRESERVATIVES NAMING SOME OTHER ADDITIVES IN FOOD DETERMINING THE SAFETY OF FOOD ADDITIVES DEFINING TOXINS EXPLAINING CARCINOGENS LISTING ALLERGENS LOOKING BEYOND ADDITIVES: FOODS NATURE NEVER MADE FINDING OUT MORE ABOUT FOOD ALLERGIES UNDERSTANDING HOW AN ALLERGIC REACTION OCCURS INVESTIGATING TWO KINDS OF ALLERGIC REACTIONS IT’S ALL IN THE FAMILY: INHERITING FOOD ALLERGIES CONSIDERING FOODS MOST LIKELY TO CAUSE ALLERGIC REACTIONS TESTING, TESTING: IDENTIFYING FOOD ALLERGIES COPING WITH FOOD ALLERGIES RECOGNIZING OTHER BODY REACTIONS TO FOOD HOW CHEMICALS ALTER MOOD HOW FOOD AFFECTS MOOD ALCOHOL ANANDAMIDE CAFFEINE TRYPTOPHAN AND GLUCOSE PHENYLETHYLAMINE (PEA) USING FOOD TO MANAGE MOOD HOW A FOOD AND DRUG INTERACTION HAPPENS FOOD FIGHTS: DRUGS VERSUS NUTRIENTS VERSUS DRUGS AVOIDING ADVERSE FOOD AND DRUG INTERACTIONS USING FOOD TO IMPROVE A DRUG’S PERFORMANCE DEFINING FOOD AS MEDICINE EXAMINING DIETS WITH ABSOLUTELY, POSITIVELY BENEFICIAL MEDICAL EFFECTS USING FOOD TO PREVENT DISEASE BATTLING DEFICIENCY DISEASES FIGHTING OFF CANCER WITH FOOD DASHING TO HEALTHY BLOOD PRESSURE CONQUERING THE COMMON COLD EATING FOR A BETTER BODY (AND BRAIN) DELIVERING MEDS WITH DINNER THE LAST WORD ON FOOD VERSUS MEDICINE U S DEPARTMENT OF AGRICULTURE NUTRIENT DATABASE USDA FOOD AND NUTRITION INFORMATION CENTER (FNIC) U S FOOD AND DRUG ADMINISTRATION AMERICAN DIETETIC ASSOCIATION THE AMERICAN HEART ASSOCIATION THE AMERICAN CANCER SOCIETY THE FOOD ALLERGY AND ANAPHYLAXIS NETWORK INTERNATIONAL FOOD INFORMATION COUNCIL (IFIC) AMERICAN COUNCIL ON SCIENCE AND HEALTH (ACSH) AND THE CENTER FOR SCIENCE IN THE PUBLIC INTEREST (CSPI) TUFTS UNIVERSITY NUTRITION NAVIGATOR BEANS BERRIES BISON BREAST MILK CHOCOLATE COFFEE FISH NUTS WHITE TEA WHOLE GRAINS YOGURT SWITCHING TO LOW-FAT OR NO-FAT DAIRY PRODUCTS SUBSTITUTING SUGAR SUBSTITUTES SERVING STEW INSTEAD OF STEAK CHOOSING LOW-FAT DESSERTS PEELING THE POULTRY NOT OILING THE SALAD MAKING ONE-SLICE SANDWICHES ELIMINATING THE HIGH-FAT INGREDIENT SEASONING THE VEGGIES INSTEAD OF DROWNING THEM IN BUTTER WASHING THE CHOPPED MEAT