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Carol Ann Rinzler. Nutrition For Dummies
Nutrition For Dummies® To view this book's Cheat Sheet, simply go to www.dummies.com and search for “Nutrition For Dummies Cheat Sheet” in the Search box. Table of Contents
List of Tables
List of Illustrations
Guide
Pages
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Nutrition 101: The Basic Facts about Nutrition
Nutrition Equals Life: Knowing What to Eat to Get What You Need
Discovering the First Principles of Nutrition
Breaking nutrients into two groups
Looking at essential nutrients
WHAT’S A BODY MADE OF?
Protecting the Nutrients in Your Food
Knowing Your Nutritional Status
Fitting Food into the Medicine Chest
Finding Nutrition Facts
Nutrition people
Questions to ask about any study
Does this study include human beings?
Are there enough people in this study?
Is there anything in the design or method of this study that may affect the accuracy of its conclusions?
Was this study reviewed by the author’s peers?
Are the study’s conclusions reasonable?
EXTREME NUTRITION: CANNIBALISM
Digestion: The 24/7 Food Factory
Introducing the Digestive System
Digestion: One Step at a Time
Your brain, eyes, and nose
Your mouth
TURNING STARCHES INTO SUGARS
Your stomach
Your small intestine
Your large intestine
PREBIOTICS AND PROBIOTICS: THE GOOD GUT TWINS
How Much Nutrition Do You Need?
RDAs: Guidelines for Good Nutrition
Proteins, vitamins, and minerals: The essentials
Recommendations for carbohydrates, fats, dietary fiber, and alcohol
Different people, different needs
SEVEN RULES FOR LADIES-IN-WAITING
AIs: The Nutritional Numbers Formerly Known as ESADDIs
DRI: The Totally Complete Nutrition Guide
REVIEWING TERMS USED TO DESCRIBE NUTRIENT RECOMMENDATIONS
HOW MUCH IS THAT?
Bigger But Not Better
The Obesity Epidemic
Observing the Obesity Map
Determining How Much You Should Weigh
Weight charts and tables
AGE IS NOT JUST A WEIGHT NUMBER
The BMI: Another way to rate your weight
THE MAN WHO INVENTED THE AVERAGE MAN
HIGH-TECH FAT FINDING
Understanding What the Numbers Really Mean
Increasing the odds of accuracy
Seeing red flags on weight and health
Facing the Numbers When They Don’t Fit Your Body
Calories: Powering Up the Body
Counting the Calories in Food
MEASURING THE NUMBER OF CALORIES
Empty calories
KEEPING UP WITH KETO
Every calorie counts
Determining How Many Calories You Need
Resting energy expenditure (REE)
Sex, glands, and chocolate cake
MUSCLE VERSUS FAT VERSUS WEIGHT LOSS
Energy for work
Calculating Your Daily Calorie Needs
The Good Stuff in Your Food
Protein Power
Understanding How Your Body Uses Proteins
DNA/RNA
Moving Proteins from Your Dinner Plate to Your Cells
Differentiating Dietary Proteins
Essential and nonessential proteins
Evaluating proteins
High-quality versus low-quality proteins
SUPER SOY: THE SPECIAL PROTEIN FOOD
Complete proteins and incomplete proteins
THE LOWDOWN ON GELATIN AND YOUR FINGERNAILS
Figuring Out How Much Protein You Need
Calculating the correct amount
MUSCLE TURNS INTO FAT? NO WAY
Dodging protein deficiency
Boosting your protein intake: Special considerations
Avoiding protein overload
Facing Facts on Fat and Cholesterol
Discovering How Your Body Uses Fats
Understanding what fats do for you
Pulling energy from fat
Into the intestines
Into the body
Defining Fatty Acids and Their Relationship to Dietary Fat
EXPLORING THE CHEMICAL STRUCTURE OF FATTY ACIDS
Focusing on the Fats in Food
Looking at the fatty acids in food
Identifying the foods with fats
Getting the right amount of fat
REELING IN FACTS ON A FISH STORY
Considering Cholesterol and You
Cholesterol and heart disease
CHOLESTEROL SEASON
Lipoproteins
Churning out harmful lipoproteins
Setting limits on the bad guys
Diet and cholesterol
RED VERSUS WHITE
Carbohydrates: A Complex Story
Checking Out Carbohydrates
Simple carbohydrates
Complex carbohydrates
Dietary fiber
Carbohydrates and Energy: A Biochemical Love Story
GLIDING THROUGH THE GLYCEMIC INDEX
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 people have problems with carbohydrates
TIME OUT FOR THE NAME GAME!
Some people need extra carbohydrates
Dietary Fiber: The Non-Nutrient in Carbohydrate Foods
Defining the two kinds of dietary fiber
Getting dietary fiber from food
Determining how much fiber you need
FIBER FACTOID
FIBER AND YOUR HEART: THE CONTINUING SAGA OF OAT BRAN
Alcohol: Another Form of Grape and Grain
Creating Alcohol Beverages
Fermented alcohol products
Distilled alcohol products
The foods used to make beverage alcohol
Checking How Much Alcohol Is in That Bottle
Following Alcohol through Your Body
Understanding How Alcohol Affects Your Health
The physical effects of excessive drinking
Alcoholism: An addiction disease
BINGE DRINKING: A BEHAVIORAL NO-NO
Who shouldn’t drink
Alcohol and age
Advice from the Sages: Moderation
Validating Vitamins
Understanding What Vitamins Your Body Needs
THE FATHER OF ALL VITAMINS: CASIMIR FUNK
Fat-soluble vitamins
Vitamin A
OVERDOSE BY ACCIDENT
Vitamin D
Vitamin E
Vitamin K
Water-soluble vitamins
Vitamin C
LEMONS, LIMES, ORANGES — AND BACON?
Thiamin (vitamin B1)
Riboflavin (vitamin B2)
Niacin (vitamin B3)
Pantothenic acid (vitamin B5)
Vitamin B6 (pyridoxine)
Biotin (vitamin B7)
Folic acid (vitamin B9)
Vitamin B12 (cyanocobalamin)
Choline
HAND IN HAND: HOW VITAMINS HELP EACH OTHER
Discovering Where to Get Your Vitamins
Too Much or Too Little: Avoiding Two Ways to Go Wrong with Vitamins
Vitamin deficiencies
Vitamin megadoses
Acceptable Exceptions: Taking Extra Vitamins as Needed
I’m taking medication
I’m a smoker
I never eat animals
I’m pregnant
I’m breast-feeding
I’m approaching menopause
I have very light skin or very dark skin
Making Mineral Magic
Getting the Minerals You Need
AN ELEMENTARY GUIDE TO MINERALS
The major minerals
Calcium
CALCIUM: THE BONE TEAM PLAYER
Phosphorus
Magnesium
The trace elements
Iron
Zinc
I’M LOOKING FOR AN IRON SUPPLEMENT. WHAT’S THIS “FERROUS” STUFF?
Iodine
Selenium
Copper
Manganese
Fluoride
Chromium
Molybdenum
Knowing What’s Too Much and What’s Too Little
Avoiding mineral deficiency
Understanding the risks of overdoses
Figuring Out When You May Need More than the RDA
You’re a strict vegetarian
You live inland, away from the ocean
You’re a man
You’re a woman
You’re pregnant or nursing
THE CALCIUM CONUNDRUM
The Wonder of Water
Investigating the Many Ways Your Body Uses Water
Maintaining the Right Amount of Water in Your Body
FLUORIDATED WATER: THE REAL TOOTH FAIRY
The electrolytes’ primary job
HOW DOES WATER KNOW WHERE TO GO?
Other tasks electrolytes perform
Getting the Water You Need
BAD NEWS BOTTLES
Evaluating Electrolytes
Sodium
Potassium and chloride
When you need more
When you’re sick to your stomach
When you’re exercising or working hard in a hot environment
WHEN PLAIN WATER IS TOO PLAIN
When you’re on a high-protein diet
When you’re taking certain medications
Dehydration: When the Body Doesn’t Get Enough Water
First signs
Worsening problems
Really bad trouble
The crash
WATER WORDS
Added Attractions: Supplements
Introducing Dietary Supplements
MORE THAN FOOD, LESS THAN MEDS
Examining Two Reasons to Use Dietary Supplements
When food isn’t enough
Supplementing aging appetites
Meeting a woman’s special needs
Boosting a special diet
Using supplements as insurance
Exploring Supplement Safety: An Iffy Proposition
Choosing the Most Effective Supplements
THE BOOST IN A BOTTLE
Getting Nutrients from Food Rather Than Supplements
HONEST ABE’S VALUABLE ADVICE
Hunger, Health, and Habits
Why You Eat When You Eat
Underlining the Difference between Hunger and Appetite
PAVLOV’S PERFORMING PUPPIES
Refueling: The Cycle of Hunger and Satiety
Recognizing hunger
Identifying the hormones that say, “I’m hungry” and “I’m full”
Beating the four-hour hungries
The better way: Five or six small meals
Maintaining a healthy appetite
WHAT MEAL IS THIS, ANYWAY?
Responding to Your Environment on a Gut Level
Baby, it’s cold outside
Exercising more than your mouth
Taking medicine that changes your appetite
Revealing Unhealthy Relationships with Food
Obesity
Anorexia nervosa
Bulimia nervosa
Binge eating disorder
FROM FINGERS TO FORKS
Why You Like the Foods You Like
Tackling Taste: How Your Brain and Tongue Work Together
The five basic flavors
Your health and your taste buds
THE NOSE KNOWS — AND THE EYES HAVE IT
Tricking your taste buds
Determining Deliciousness
Listening to your body
Loving the food you’re with: Geography and taste
CREEPY CRAWLY NUTRIENTS
Taking offense to food and flavors
You blame it on your genes
You once ate this food and it made you sick
You’re allergic, but you love the food
Your digestive system says no
Changing the Menu: Adapting to Exotic Foods
Learning to like unusual foods
Stirring the stew: The culinary benefits of immigration
Building Your New and Improved Healthful Diet
Discovering the Dietary Guidelines for Americans
Finding What’s New in the 2020–2025 Edition
THE HEALTHY EATING INDEX
Factor in the fats
IS IT FAT OR IS IT WATER WEIGHT?
Subtract the added sugar
“NO CALORIES” MAY NOT MEAN “DIET-SAFE”
Get adequate essential nutrients
Go fish for good food
Bring on the veggies
Get up and go
NORTHERN NUTRITION NOTES
Do the Guidelines Work?
WHERE TO FIND THE GUIDELINES
Choosing Wisely with Pyramids, Plates, and Patterns
Checking Out Basic Diet Pictures
The original USDA Food Guide Pyramid
From pyramid to plate: The evolution of the Food Guide
An assortment of pyramids and plates
The Asian Diet Pyramid and Plate
The Vegetarian Diet Pyramid and Plate
The Traditional Mediterranean Diet Pyramid and Plate
The Latin American Diet Pyramid and Plate
African Heritage Diet Pyramid and Plate
Tracking Food Patterns
THE INDULGENT VEGETARIAN
Understanding the Nutrition Facts Label
Getting the facts
Serving size
Amount per serving
Percent Daily Value
IS ANYBODY LISTENING?
Relying on labels: Health claims
Navigating the highs and lows
ORGANIC: THE EVOLUTION OF A LABEL TERM
Listing other stuff
Using Pyramids, Plates, Patterns, and Labels to Choose Healthful Foods
Eating Smart When Eating Out
Reading a Restaurant Menu
Apportion the portions
Ask for proof
Editing Your Menu Choices
Start simple
Elevate appetizers to entrees
Skip the fat on the bread
Undress the veggies
Minimize the main dish
Sideline sauces
Satisfy your sweet tooth
THE CLEAN RESTAURANT ABCs
Writing Rules for Chain Restaurants
FINDING THE FACTS ABOUT FAST-FOOD NUTRITION
Exploring the Healthful Side of Fast Food
Choosing wisely at the drive-through
Finding a guilt-free, 300-calorie snack solution
Managing the Mechanical Menu
Food Processing
Praising Food Processing
Preserving Food: Five Methods of Processing
Temperature control
HOT AND COLD
Removing the water
Controlling the air flow
TANTALIZING TIDBIT OF FOOD NOMENCLATURE
Chemical warfare
Irradiation
Improving Food’s Appeal and Nutritional Value
Intensifying flavor and aroma
Adding nutrients
Combining benefits
Faking It: Food Substitutes
Alternative foods No. 1: Fat replacers
Classifying fat replacers
Evaluating fat replacers
DO FAT REPLACERS HELP PEOPLE LOSE WEIGHT?
ARE FAT REPLACERS NUTRITIOUS?
ARE FAT REPLACERS SAFE?
Alternative foods No. 2: Substitute sweeteners
SWEET ALCOHOLS
A Last Word: Follow That Bird
Healthful and Delicious Heat
Exploring Different Methods of Cooking
Cooking with fire
Cooking with electromagnetic waves
Understanding How Cooking Alters Food
Changing food’s texture
Protein
GRAINS: SPLIT PERSONALITY PERFORMERS
Fat
Carbohydrates
Enhancing flavor and aroma
Shading the color palette
RED TO BLUE AND BACK AGAIN
Picking the Right Cooking Materials
Aluminum
Copper
COPPER AND EGG WHITES: A CHEMICAL TEAM
Ceramics
Enamelware
Glass
Iron
Nonstick
Stainless steel
Plastic and paper
Protecting the Nutrients in Cooked Foods
Maintaining minerals
Keeping those volatile vitamins
Keeping Food Safe by Cooking
Naming the bad guys
Heating to the appropriate temperature
TWO HOURS — AND YOU’RE OUT!
How Freezing, Canning, Drying, and Zapping Protect Your Food
Cold Comfort: Chilling and Freezing
How freezing affects the texture of food
WHAT’S THAT BROWN SPOT ON MY BURGER?
Thawing frozen 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
IS THAT FOOD STILL GOOD TO EAT?
Irradiation: A Hot Topic
ARE IRRADIATED FOODS HARMFUL?
Better Eating through Chemistry
Nature’s Beneficial Chemistry
Antioxidants
Hormonelike compounds
Sulfur compounds
Exploring the Natural and Synthetic Nature of Food Additives
Nutrient additives
Color additives
Natural colors
NEW COLORS FOR CLASSIC VEGGIES
THE COLOR ALPHABET
Synthetic colors
Flavor additives
Preservatives
Other additives in food
Determining the Safety of Food Additives
Defining toxins
Explaining carcinogens
THE NITRATE/NITRITE CONUNDRUM
Listing allergens
Beyond Additives: Foods Nature Never Made
Food and Medicine
When Food Fights Back
Diagnosing Food Allergies
Understanding how an allergic reaction occurs
ALLERGY GLOSSARY
Investigating two kinds of allergic reactions
Identifying food allergies
Coping with Food Allergies
Reading the food ingredient label
Avoiding unusual interactions
WORKING TO CHANGE AN ALLERGENIC ENVIRONMENT
Practicing pragmatic protection
Recognizing Other Body Reactions to Food
Brain Food
Nourishing the Developing Brain
Fats and the fetal brain
Fish and the teenage brain
Determining how much DHA a body needs
Avoiding malicious mercury
Protecting the Adult Brain
REMEMBER THIS
Introducing the natural enemies of thought and memory
ARE VITAMINS VITAL?
Dieting to keep your brain in shape
Choosing foods that boost the brain
Minding your mind diet
Altering the Emotional Brain
Recognizing mood malfunctions
Natural chemicals that affect mood
Mood meds
Seeing how food can affect your mood
Alcohol
Anandamide
Caffeine
Tryptophan and glucose
Phenylethylamine (PEA)
Using food to manage mood
CAUTION! MEDICINE AT WORK
Healing the Injured Brain
The 5, 7, 2, 4, 100, 200 solution
Protein possibilities
The (eventual) official word
Eating to Benefit Your Brain and Your Body
Food and Drug Interactions
SIDE EFFECTS VERSUS ADVERSE EFFECTS
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
WITH THIS MEDICINE, WHO CAN EAT?
Using Food as Medicine
Defining Food as Medicine
Naming Diets with Absolutely, Positively Beneficial Medical Effects
Using Food to Prevent Disease
Battling deficiency diseases
Reviewing the evidence on anticancer diets
THREE DEGREES OF VEGETARIANISM
DASHing to healthy blood pressure
Conquering the common cold
FOOD AND SEX: WHAT DO THESE FOODS HAVE IN COMMON?
Eating for a Better Body (And Brain)
The Last Word on Food versus Medicine
THE HISTORY OF FOOD AND MEDICINE
The Part of Tens
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
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
Ten Superstar Foods
Avocado
Bananas
Beans
Celery
Cheese
Chocolate
Nuts
Sardines
White Tea
Whole Grains
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
Ten Terrific Foods Starting with the Letter P
Papaya
Pear
Peas
PICK A PECK OF PERFECT PEAS
Pineapple
Plantain
Pork
Potato
Prawns
Prune
Pumpkin
Glossary of Nutrition Terms
Index. Symbols
A
B
C
D
E
F
G
H
I
J
K
L
M
N
O
P
Q
R
S
T
U
V
W
Y
Z
About the Author
Author’s Acknowledgments
WILEY END USER LICENSE AGREEMENT
