Table of Contents
Foreword ix
Acknowledgments x
Introduction xii
Part I Wellness: Eat Smart, Get Active, Live Weil 1
Chapter 1 Making Your Food and Lifestyle Choices Count 3
Wellness: Your Overall Health 3
Your Food Choices: The Inside Story 5
Smart Eating, Active Living. Recipe for Health 8
Reaching SMART Goals, One Step at a Time! 18
Chapter 2 Plan Smart to Eat Smart 21
Eating Well: More than Nutrients! 21
A Plan for Healthy Eating: Prom MyPlate to Your Plate 25
DASH to Health 51
The Mediterranean Route to Healthy Eating 52
The Healthy Vegetarian Way 53
Chapter 3 Make Quick, Easy Meals and Snacks 60
Breakfast Matters 60
Eating Well at Work 66
Brunch, Lunch, Dinner 68
Snacks Count! 75
More Meal and Snack Challenges 78
Chapter 4 Think Your Drinks 81
Water: First for Thirst 81
Juice, Juice Drink, or Fruit Drink? 88
Dairy and Nondairy Beverages 90
Coffee and Tea: Caffeinated or Not? 93
Soda, Energy Drinks, and Enhanced Beverages 100
Alcoholic Beverages: In Moderation 102
Part II Food and Nutrition: Choices in the Marketplace 109
Chapter 5 Producing Your Food 111
Food for Today and Tomorrow 111
Today's Agriculture 113
Food Processing 127
Chapter 6 Shop with Nutrition Savvy 141
Today's Supermarkets: What's in Store? 142
Food Labels: Decode the Package 143
Your Food Dollar: More Nutrition, Less Waste 154
The Store: Shopping for Health, Flavor, and Convenience 159
Shopping Green: Opportunity, Responsibility 187
Food Safety and Quality: From Store to Home 188
Chapter 7 Keep Your Food Safe 191
Kitchen: Clean, Safe Zone 192
Food Storage: Safekeeping 197
Safe Food from the Start 208
Foodborne Illness: More Common Than You Think 218
Chapter 8 Cook for Flavor and Health 230
Home Cooking Matters 230
Culinary Basics; Plan, Prepare, Serve 231
Kitchen: "Well" Equipped, "Well" Stocked 233
Recipes: Culinary Roadmaps 234
Flavor on the Menu 238
The Waste-Less Kitchen 243
Culinary Know-How: Flavor Plus Health 246
Chapter 9 Eat Smart Away from Home 275
Eating Out for Health and Pleasure 276
Eating Out: Safe from "Bad Bugs," Free from Food Waste 285
Fast, Casual Food 287
Eating Ethnic, Eating Global 297
Traveler Alert: Eating "on the Road" 309
Chapter 10 Use Supplements Wisely 315
Dietary Supplements: More than Vitamin Pills 316
Supplements: Safe, Effective? 328
If You Take a Supplement 335
Part III Nutrients: What's Inside Your Food 343
Chapter 11 Carbs: Sugars, Starches, and fiber 345
Carbs: Simple and Complex 345
Sugars and Starches: For Energy and Health 347
Fiber and Health 350
Carbohydrates: How Much? What Kind? 355
Carbohydrates in Foods and Drinks 358
Sugar Alternatives 368
Chapter 12 Protein Power 373
Protein Basics 373
Protein: Today's Health Issues 375
Protein: How Much? What Kind? 377
Protein in Foods and Drinks 378
Chapter 13 Fat Facts 385
Fats: Not Created Equal 385
Fats and Health 389
Fats: How Much? Too Much? What Kind? 394
Fats in Food 398
Cholesterol: Like Fat, Not Fat 404
Fat Replacers 406
Chapter 14 Vitamins and Minerals 408
Regulating Your Body's Work 408
Vitamins: From A to K 409
Minerals-Major and Trace 425
Chapter 15 Water, "Phytos," and Probiotics 443
Water: A Fluid Asset 443
Phytonutrients: Different from Nutrients 448
Prebiotics and Probiotics: A Bioactive Duo 453
Part IV Food: For Every Age and Every Stage 457
Chapter 16 Give Your Baby a Healthy Start 459
Breastfeeding: Ideal for Babies 460
Infant Formula: A Healthy Option 471
Solid Foods: Solid Advice 475
Chapter 17 Help Kids Grow Up Healthy 489
Raising Healthy Eaters 489
Learning about Food 493
Feeding Concerns 498
Toddlers and Preschoolers: Food and Active Play 508
School-Age Kids: Eat Smart, Move More 516
Feeding the Teen Machine 524
Chapter 18 Manage Women's Unique Nutrition Concerns 533
The Childbearing Years 533
You're Expecting! 541
Breastfeeding-Your Choice 555
Women: Midlife and Beyond 557
Chapter 19 Tackle Men's Nutrition Issues 564
Guys: Your 20s, 30s-Any Age 564
Men: Middle Years and Beyond 569
Chapter 20 Eat Healthy Beyond Midlife 574
Healthy Eating and Active Living Matter 575
When Lifestyles Change 587
Physical Changes: Challenges and Smart Strategies 592
Chapter 21 Eat Smart for Sports 599
Nutrients for Active Living 599
A High-Performance Diet 611
Making Weight 614
The Game Plan 616
Ergogenic Aids: No Training Substitute 619
Part V Smart Eating: Preventing and Managing Health Issues 623
Chapter 22 Reach and Maintain Your Healthy Weight 625
What's a Healthy Weight? 625
Weight and Health 628
Calories: A Matter of Balance 633
Weight Management: Strategies That Work! 637
Popular Diets: Truths and Half Truths 648
Chapter 23 Cope with Food Allergies and Other Food Sensitivities 653
Food Allergies: A Growing Concern 654
Lactose Intolerance: A Matter of Degree 667
Gluten Free: When It's a Must 670
Sensitive to Additives? Maybe, Maybe Not 678
Chapter 24 Manage Cardiovascular Disease, Diabetes, and Cancer 680
Your Healthy Heart 680
Blood Pressure: Under Control? 693
Diabetes: A Growing Concern 698
Cancer Connection 713
Chapter 25 Manage Other Diet-Related Health Issues 722
Anemia: "Tired Blood" 722
Arthritis: Getting Relief 726
Digestive Health: GI Upsets and Conditions 727
Eating Disorders: More Than a Nutrition Issue 732
Oral Health: Your Healthy Smile 735
Osteoporosis and Bone Health 738
Part IV Resources for Healthy Eating 745
Healthy Eating: Ten Reasons for Expert Advice 747
Truth or Half-Truth: Read between the Headlines 748
Case against Health Fraud 755
Nutrition Advice to Trust 758
Resources You Can Use 763
Appendix 769
Physical Activity Guidelines for Americans 769
Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level 770
How Many Calories? Figuring Your Energy Needs 771
Eating Patterns, 2015-2020 Dietary Guidelines for Americans 771
Healthy US-Style Eating Pattern 772
Healthy Mediterranean-Style Eating Pattern 774
Healthy Vegetarian Eating Pattern 775
DASH Eating Plan at Various Calorie Levels 776
BMI: What Does It Mean? 777
CDC Growth Chart 777
Sample Menus for a 2,000-Calorie Food Pattern 778
Alcoholic Drink-Equivalents of Select Beverages 780
Dietary Reference intakes 780
% Daily Values: What Are They Based On? 786
Index 787
