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Nutrition for dummies
Rinzler, Carol Ann.
Adult Nonfiction 613.2 R
Rinzler, Carol Ann.
Adult Nonfiction 613.2 R
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| Contents | Page |
|---|---|
| Introduction | p. 1 |
| About This Book | p. 1 |
| Conventions Used in This Book | p. 2 |
| What You Don't Have to Read | p. 2 |
| Foolish Assumptions | p. 3 |
| How This Book Is Organized | p. 3 |
| Icons Used in This Book | p. 5 |
| Where to Go from Here | p. 6 |
| Part I - The Basic Facts about Nutrition | p. 7 |
| Chapter 1 - What's Nutrition, Anyway? | p. 9 |
| Nutrition Equals Life | p. 9 |
| Finding Nutrition Facts | p. 16 |
| Chapter 2 - Digestion: The 24-Hour Food Factory | p. 19 |
| Introducing the Digestive System | p. 19 |
| Understanding How Your Body Digests Food | p. 21 |
| Chapter 3 - Calories: The Energizers | p. 29 |
| Counting the Calories in Food | p. 29 |
| How Many Calories Do You Need? | p. 32 |
| How Much Should You Weigh? | p. 37 |
| Chapter 4 - How Much Nutrition Do You Need? | p. 45 |
| RDAs: Guidelines for Good Nutrition | p. 45 |
| AIs: The Nutritional Numbers Formerly Known as ESADDIs | p. 48 |
| DRI: A Newer Nutrition Guide | p. 48 |
| No Sale Ever Is Final | p. 54 |
| Chapter 5 - A Supplemental Story | p. 55 |
| Introducing Dietary Supplements | p. 55 |
| Examining Why People Use Dietary Supplements | p. 56 |
| Supplement Safety: An Iffy Proposition | p. 59 |
| Choosing the Most Effective Supplements | p. 61 |
| Good Reasons for Getting Nutrients from Food Rather Than Supplements | p. 64 |
| Part II - What You Get from Food | p. 67 |
| Chapter 6 - Powerful Protein | p. 69 |
| Looking Inside and Out: Where Your Body Puts Protein | p. 69 |
| Putting Protein to Work: How Your Body Uses Protein | p. 70 |
| Packing Back the Protein: What Happens to the Proteins You Eat | p. 70 |
| Examining Protein Types: Not All Proteins Are Created Equal | p. 72 |
| Deciding How Much Protein You Need | p. 77 |
| Chapter 7 - The Lowdown on Fat and Cholesterol | p. 81 |
| Finding the Facts about Fat Stuff | p. 81 |
| Considering Cholesterol and You | p. 90 |
| Chapter 8 - Carbohydrates: A Complex Story | p. 97 |
| Checking Out Carbohydrates | p. 97 |
| Dietary Fiber: The Non-Nutrient in Carbohydrate Foods | p. 105 |
| Chapter 9 - Alcohol: Another Form of Grape and Grain | p. 113 |
| Revealing the Many Faces of Alcohol | p. 113 |
| Examining How Alcohol Beverages Are Made | p. 114 |
| How Much Alcohol Is in That Bottle? | p. 116 |
| Moving Alcohol through Your Body | p. 117 |
| Alcohol and Health | p. 119 |
| Heeding Advice from the Sages: Moderation | p. 124 |
| Chapter 10 - Vigorous Vitamins | p. 125 |
| Taking a Look at the Vitamins Your Body Needs | p. 125 |
| Get Your Vitamins Here | p. 135 |
| Too Much or Too Little: Avoiding Two Ways to Go Wrong with Vitamins | p. 141 |
| Exceeding the RDAs: Taking Extra Vitamins as Needed | p. 144 |
| Chapter 11 - Mighty Minerals | p. 149 |
| Taking Inventory of the Minerals You Need | p. 149 |
| Getting the Minerals You Need | p. 158 |
| Overdoses and Underdoses: Too Much and Too Little | p. 161 |
| Exceeding the RDAs: People who need extra minerals | p. 164 |
| Chapter 12 - Phabulous Phytochemicals | p. 169 |
| Phytochemicals Are Everywhere | p. 169 |
| Perusing the Different Kinds of Phytochemicals | p. 170 |
| Phorecasting the Phuture of Phytochemicals | p. 173 |
| Chapter 13 - Water Works | p. 175 |
| Investigating the Many Ways Your Body Uses Water | p. 175 |
| Maintaining the Right Amount of Water in Your Body | p. 176 |
| Getting the Water You Need | p. 179 |
| Taking in Extra Water and Electrolytes As Needed | p. 180 |
| Part III - Healthy Eating | p. 185 |
| Chapter 14 - Why You Eat When You Eat | p. 187 |
| Understanding the Difference between Hunger and Appetite | p. 187 |
| Refueling: The Cycle of Hunger and Satiety | p. 188 |
| Responding to Your Environment on a Gut Level | p. 192 |
| When Your Appetite Goes Haywire: Eating Disorders | p. 194 |
| Chapter 15 - Why You Like the Foods You Like | p. 197 |
| Tackling Taste: How Your Brain and Tongue Work Together | p. 197 |
| Determining Deliciousness | p. 200 |
| Changing the Menu: Adapting to Exotic Foods | p. 204 |
| Chapter 16 - What Is a Healthful Diet? | p. 209 |
| What Are Dietary Guidelines for Americans? | p. 209 |
| Controlling Your Weight | p. 211 |
| Making Smart Food Choices | p. 214 |
| Keeping Food Safe to Eat | p. 219 |
| Okay, Now Relax | p. 219 |
| Chapter 17 - Making Wise Food Choices | p. 221 |
| Playing with Blocks: Basics of the Food Pyramids | p. 221 |
| Building your own pyramid | p. 225 |
| Understanding the Nutrition Facts Labels | p. 228 |
| Choosing Foods with MyPyramid and the Nutrition Facts Label | p. 235 |
| The Final Word on Diagrams and Stats | p. 236 |
| Chapter 18 - Eating Smart When Eating Out | p. 237 |
| Interpreting a Restaurant Menu | p. 237 |
| Making Smart Menu Choices | p. 239 |
| Discovering the Healthful Side of Fast Food | p. 242 |
| Part IV - Food Processing | p. 247 |
| Chapter 19 - What Is Food Processing? | p. 249 |
| Preserving Food: Five Methods of Processing | p. 249 |
| Making Food Better and Better for You | p. 253 |
| Faking It: Alternative Foods | p. 255 |
| A Last Word: Follow That Bird | p. 258 |
| Chapter 20 - Cooking and Nutrition | p. 261 |
| What's Cooking? | p. 261 |
| Making Changes: How Cooking Affects Food | p. 267 |
| Choosing Cookware: How Pots and Pans Affect Food | p. 272 |
| Protecting the Nutrients in Cooked Foods | p. 277 |
| Chapter 21 - What Happens When Food Is Frozen, Canned, Dried, or Zapped | p. 279 |
| Cold Comfort: Chilling and Freezing | p. 279 |
| Canned Food: Keeping Out Contaminants | p. 283 |
| Dried Food: No Life without Water | p. 285 |
| Irradiation: A Hot Topic | p. 286 |
| Chapter 22 - Better Eating through Chemistry | p. 289 |
| Exploring the Nature (and Science) of Food Additives | p. 289 |
| Determining the Safety of Food Additives | p. 293 |
| Looking Beyond Additives: Foods Nature Never Made | p. 297 |
| Part V - Food and Medicine | p. 299 |
| Chapter 23 - When Food Gives You Hives | p. 301 |
| Finding Out More about Food Allergies | p. 301 |
| Considering Foods Most Likely to Cause Allergic Reactions | p. 304 |
| Testing, Testing: Identifying Food Allergies | p. 306 |
| Coping with Food Allergies | p. 306 |
| Recognizing Other Body Reactions to Food | p. 307 |
| Chapter 24 - Food and Mood | p. 309 |
| How Chemicals Alter Mood | p. 309 |
| How Food Affects Mood | p. 311 |
| Using Food to Manage Mood | p. 315 |
| Chapter 25 - Food and Drug Interactions | p. 317 |
| How a Food and Drug Interaction Happens | p. 317 |
| Food Fights: Drugs versus Nutrients versus Drugs | p. 319 |
| Avoiding Adverse Food and Drug Interactions | p. 321 |
| Using Food to Improve a Drug's Performance | p. 322 |
| Chapter 26 - Using Food as Medicine | p. 325 |
| Defining Food as Medicine | p. 325 |
| Examining Diets with Absolutely, Positively Beneficial Medical Effects | p. 326 |
| Using Food to Prevent Disease | p. 327 |
| Eating for a Better Body (and Brain) | p. 332 |
| Delivering Meds with Dinner | p. 333 |
| The Last Word on Food versus Medicine | p. 334 |
| Part VI - The Part of Tens | p. 335 |
| Chapter 27 - Ten Nutrition Web Sites | p. 337 |
| U.S. Department of Agriculture Nutrient Database | p. 337 |
| USDA Food and Nutrition Information Center (FNIC) | p. 338 |
| U.S. Food and Drug Administration | p. 339 |
| American Dietetic Association | p. 340 |
| The American Heart Association | p. 340 |
| The American Cancer Society | p. 341 |
| The Food Allergy and Anaphylaxis Network | p. 341 |
| International Food Information Council (IFIC) | p. 342 |
| American Council on Science and Health (ACSH) and the Center for Science in the Public Interest (CSPI) | p. 342 |
| Tufts University Nutrition Navigator | p. 343 |
| Chapter 28 - Ten (Well, Okay, Twelve) Superstar Foods | p. 345 |
| Alcohol | p. 345 |
| Beans | p. 346 |
| Berries | p. 347 |
| Bison | p. 347 |
| Breast Milk | p. 348 |
| Chocolate | p. 348 |
| Coffee | p. 349 |
| Fish | p. 349 |
| Nuts | p. 350 |
| White Tea | p. 351 |
| Whole Grains | p. 352 |
| Yogurt | p. 352 |
| Chapter 29 - Ten Easy Ways to Cut Calories | p. 355 |
| Switching to Low-Fat or No-Fat Dairy Products | p. 355 |
| Substituting Sugar Substitutes | p. 356 |
| Serving Stew Instead of Steak | p. 356 |
| Choosing Low-Fat Desserts | p. 356 |
| Peeling the Poultry | p. 356 |
| Not Oiling the Salad | p. 357 |
| Making One-Slice Sandwiches | p. 357 |
| Eliminating the High-Fat Ingredient | p. 357 |
| Seasoning the Veggies instead of Drowning Them in Butter | p. 358 |
| Washing the Chopped Meat | p. 358 |
| Index | p. 359 |
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