Nutrition For Dummies [7 ed.] 9781119724025, 9781119723905, 9781119724001, 1119723906

Table of contents :
Cover
Title Page
Copyright
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Part 1: Nutrition 101: The Basic Facts about Nutrition
Chapter 1: Nutrition Equals Life: Knowing What to Eat to Get What You Need
Discovering the First Principles of Nutrition
Protecting the Nutrients in Your Food
Knowing Your Nutritional Status
Fitting Food into the Medicine Chest
Finding Nutrition Facts
Chapter 2: Digestion: The 24/7 Food Factory
Introducing the Digestive System
Digestion: One Step at a Time
Chapter 3: How Much Nutrition Do You Need?
RDAs: Guidelines for Good Nutrition
AIs: The Nutritional Numbers Formerly Known as ESADDIs
DRI: The Totally Complete Nutrition Guide
Chapter 4: Bigger But Not Better
The Obesity Epidemic
Observing the Obesity Map
Determining How Much You Should Weigh
Understanding What the Numbers Really Mean
Facing the Numbers When They Don’t Fit Your Body
Chapter 5: Calories: Powering Up the Body
Counting the Calories in Food
Determining How Many Calories You Need
Calculating Your Daily Calorie Needs
Part 2: The Good Stuff in Your Food
Chapter 6: Protein Power
Understanding How Your Body Uses Proteins
Moving Proteins from Your Dinner Plate to Your Cells
Differentiating Dietary Proteins
Figuring Out How Much Protein You Need
Chapter 7: Facing Facts on Fat and Cholesterol
Discovering How Your Body Uses Fats
Defining Fatty Acids and Their Relationship to Dietary Fat
Focusing on the Fats in Food
Considering Cholesterol and You
Chapter 8: Carbohydrates: A Complex Story
Checking Out Carbohydrates
Carbohydrates and Energy: A Biochemical Love Story
Finding the Carbohydrates You Need
Dietary Fiber: The Non-Nutrient in Carbohydrate Foods
Chapter 9: Alcohol: Another Form of Grape and Grain
Creating Alcohol Beverages
Checking How Much Alcohol Is in That Bottle
Following Alcohol through Your Body
Understanding How Alcohol Affects Your Health
Advice from the Sages: Moderation
Chapter 10: Validating Vitamins
Understanding What Vitamins Your Body Needs
Discovering Where to Get Your Vitamins
Too Much or Too Little: Avoiding Two Ways to Go Wrong with Vitamins
Acceptable Exceptions: Taking Extra Vitamins as Needed
Chapter 11: Making Mineral Magic
Getting the Minerals You Need
Knowing What’s Too Much and What’s Too Little
Figuring Out When You May Need More than the RDA
Chapter 12: The Wonder of Water
Investigating the Many Ways Your Body Uses Water
Maintaining the Right Amount of Water in Your Body
Getting the Water You Need
Evaluating Electrolytes
Dehydration: When the Body Doesn’t Get Enough Water
Chapter 13: Added Attractions: Supplements
Introducing Dietary Supplements
Examining Two Reasons to Use Dietary Supplements
Exploring Supplement Safety: An Iffy Proposition
Choosing the Most Effective Supplements
Getting Nutrients from Food Rather Than Supplements
Part 3: Hunger, Health, and Habits
Chapter 14: Why You Eat When You Eat
Underlining the Difference between Hunger and Appetite
Refueling: The Cycle of Hunger and Satiety
Responding to Your Environment on a Gut Level
Revealing Unhealthy Relationships with Food
Chapter 15: Why You Like the Foods You Like
Tackling Taste: How Your Brain and Tongue Work Together
Determining Deliciousness
Changing the Menu: Adapting to Exotic Foods
Chapter 16: Building Your New and Improved Healthful Diet
Discovering the Dietary Guidelines for Americans
Finding What’s New in the 2020–2025 Edition
Do the Guidelines Work?
Chapter 17: Choosing Wisely with Pyramids, Plates, and Patterns
Checking Out Basic Diet Pictures
Understanding the Nutrition Facts Label
Using Pyramids, Plates, Patterns, and Labels to Choose Healthful Foods
Chapter 18: Eating Smart When Eating Out
Reading a Restaurant Menu
Editing Your Menu Choices
Writing Rules for Chain Restaurants
Exploring the Healthful Side of Fast Food
Managing the Mechanical Menu
Part 4: Food Processing
Chapter 19: Praising Food Processing
Preserving Food: Five Methods of Processing
Improving Food’s Appeal and Nutritional Value
Faking It: Food Substitutes
A Last Word: Follow That Bird
Chapter 20: Healthful and Delicious Heat
Exploring Different Methods of Cooking
Understanding How Cooking Alters Food
Picking the Right Cooking Materials
Protecting the Nutrients in Cooked Foods
Keeping Food Safe by Cooking
Chapter 21: How Freezing, Canning, Drying, and Zapping Protect Your Food
Cold Comfort: Chilling and Freezing
Canned Food: Keeping Out Contaminants
Dried Food: No Life without Water
Irradiation: A Hot Topic
Chapter 22: Better Eating through Chemistry
Nature’s Beneficial Chemistry
Exploring the Natural and Synthetic Nature of Food Additives
Determining the Safety of Food Additives
Beyond Additives: Foods Nature Never Made
Part 5: Food and Medicine
Chapter 23: When Food Fights Back
Diagnosing Food Allergies
Coping with Food Allergies
Recognizing Other Body Reactions to Food
Chapter 24: Brain Food
Nourishing the Developing Brain
Protecting the Adult Brain
Altering the Emotional Brain
Healing the Injured Brain
Eating to Benefit Your Brain and Your Body
Chapter 25: Food and Drug Interactions
Following Food and Drug Interactions
Listing the Reactions of Drugs and Certain Foods
Discovering Drug Interactions with Nutrients
Using Food to Improve a Drug’s Performance
Chapter 26: Using Food as Medicine
Defining Food as Medicine
Naming Diets with Absolutely, Positively Beneficial Medical Effects
Using Food to Prevent Disease
Eating for a Better Body (And Brain)
The Last Word on Food versus Medicine
Part 6: The Part of Tens
Chapter 27: Ten Reliable Food and Nutrition Websites
U.S. Department of Agriculture (USDA) Food Composition Website
U.S. Food and Drug Administration (FDA)
Academy of Nutrition and Dietetics (AND)
The American Heart Association (AHA)
American Cancer Society (ACS)
Food Allergy Research & Education (FARE)
Mayo Clinic
Science Daily
WebMD
Food Safety News
Chapter 28: Ten Northern Nutrition Rules
Be Mindful of Your Eating Habits
Cook More Often
Enjoy Your Food
Eat Meals with Others
Eat Plenty of Vegetables and Fruits, Whole Grain Foods, and Protein Foods
Limit Highly Processed Foods
Make Water Your Drink of Choice
Use Food Labels
Be Aware That Food Marketing Can Influence Your Choices
Check the Guidelines for Updates
Chapter 29: Ten Superstar Foods
Avocado
Bananas
Beans
Celery
Cheese
Chocolate
Nuts
Sardines
White Tea
Whole Grains
Chapter 30: Ten Ways Coffee (and Tea) Make Life Better
Coffee Lights Up Your Brain
Coffee Chases the Blues
Coffee Powers Endurance Exercise
Coffee Is Cholesterol-Safe
Coffee Lowers Your Risk of Stroke
Coffee Lowers Your Risk of Some Cancers
Coffee May Ward Off Type 2 Diabetes
Coffee Doesn’t Keep Everyone Awake
Coffee Lowers a Man’s Risk of ED
Coffee Drinkers Live Longer
Chapter 31: Ten Terrific Foods Starting with the Letter P
Papaya
Pear
Peas
Pineapple
Plantain
Pork
Potato
Prawns
Prune
Pumpkin
Appendix: Glossary of Nutrition Terms
Index
About the Author
Connect with Dummies
End User License Agreement