American dietetic associateion complete food and nutrition guide 2nd

Free ebooks ==> www.Ebook777.com American Dietetic Association Complete Food and Nutrition Guide 2ND EDITION Roberta Larson Duyff MS, RD, FADA, CFCS J o h n Wi l e y & S o n s , I n c www.Ebook777.com cintro.qxd 6/19/02 9:00 AM Page Free ebooks ==> www.Ebook777.com www.Ebook777.com fmatter.qxd 6/20/02 12:54 PM Page i Praise for the American Dietetic Association Complete Food and Nutrition Guide “ jam-packed with practical eating and food safety tips.” — USA Today “It’s always refreshing to find a nutritionist interested in good taste!” —Julia Child, author, culinary expert, TV personality “[A] remarkable reference.” —Graham Kerr “[The book] may be the ultimate healthy-eating primer How often can it be said of a book that it may extend your life?” — Fitness magazine “ brimming with tips from baby food to eating for healthy aging.” — Shape magazine “Duyff really covers nutrition and healthy eating from all angles without overusing the ‘d’ word [‘don’t’].” —Tufts University Health & Nutrition Letter “Intelligent advice about sensible eating.” —Washington Times “Everything you ever wanted to know about everything you ever wanted to eat is in this guide.” — Food Management magazine “ a must for everyone’s kitchen, from the teenager learning about food and nutrition to adults changing their eating styles.” — Cheri Svoboda, The Oregonian fmatter.qxd 6/20/02 12:54 PM Page ii “ in short, it’s a winner!” —Washington Post “ set out so anyone, even those not nutritionally inclined, can open the book and find something interesting.” — Janice Denham, food editor, St Louis Journal Publications “ covers everything from deciphering food labels to maintaining a familyfriendly kitchen to changing dietary needs as we age.” — St Louis Post-Dispatch “An essential resource for consumers seeking to make healthy food choices, and nutrition professionals requiring a science-based reference tool.” —Susan Lerner Barr, M.S., R.D., contributing nutrition editor, Self magazine “ solid all-around guide to nutrition that’s fun just to pick up and peruse sure to become dog-eared over time.” — Environmental Nutrition “Translates nutrition science into the everyday food advice people need to make healthy choices when grocery shopping, cooking dinner, or ordering from a restaurant menu.” —Carolyn O’Neil, MS, RD, award-winning television food journalist, former CNN nutrition news correspondent “ tackles most of the nutritional issues that concern Americans today up-to-date and helpful.” — Seattle Times “Readable and timely Duyff gives sound advice.” — Library Journal “A wealth of practical information [to] refer to time and time again.” —Journal of Nutrition Education “Excellent and thorough Includes solid, science-based content on many nutrition topics, up-to-date healthy eating guidance, and ways to evaluate current nutrition research.” —Johanna Dwyer, DSc, RD, professor, School of Nutrition and Medicine, Tufts University, and director of Frances Stern Nutrition Center fmatter.qxd 6/20/02 12:54 PM Page iii Free ebooks ==> www.Ebook777.com American Dietetic Association Complete Food and Nutrition Guide 2ND EDITION Roberta Larson Duyff MS, RD, FADA, CFCS J o h n Wi l e y & S o n s , I n c www.Ebook777.com fmatter.qxd 6/20/02 12:54 PM Page iv About the ADA The American Dietetic Association is the largest group of food and nutrition professionals in the world As the advocate of the profession, the ADA serves the public by promoting optimal nutrition, health, and well-being For more information Visit the ADA’s Web site at http://www.eatright.org The American Dietetic Association’s Web site offers nutrition information for consumers and health professionals, and the Find a Dietitian feature to locate a dietetics professional in your area The ADA’s Consumer Nutrition Information line, at (800) 366-1655, also provides referrals to local registered dietitians as well as recorded nutrition messages in English and Spanish This book is printed on acid-free paper Copyright © 2002 by The American Dietetic Association All rights reserved Illustrations on part and chapter openers and on pages 298, 372, 374, and 392 copyright © 2002 by Jackie Aher Published by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada Design and production by Navta Associates, Inc No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 750-4470, or on the web at www.copyright.com Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201)748-6011, fax (201) 748-6008, email: permcoordinator@wiley.com Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose No warranty may be created or extended by sales representatives or written sales materials The advice and strategies contained herein may not be suitable for your situation You should consult with a professional where appropriate Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages Readers are advised to seek the guidance of a licensed physician or healthcare professional before making changes in healthcare regimens, since each individual case or need may vary This book is intended for informational purposes only and is not for use as an alternative to appropriate medical care While every effort has been made to ensure that the information is the most current available, new research findings, being released with increasing frequency, may invalidate some data For general information about our other products and services, please contact our Customer Care Department within the United States at (800) 762-2974, outside the United States at (317) 572-3993 or fax (317) 572-4002 Wiley also publishes its books in a variety of electronic formats Some content that appears in print may not be available in electronic books ISBN 0-471-44144-9 Printed in the United States of America 10 Contents Foreword x Acknowledgments xi Introduction PA RT I Eat Smart, Live Well: It’s About You! CHAPTER Food Choices for Fitness Fitness: Your Overall Health! What’s Smart Eating? Guidelines for Americans Your Food Choices: The Inside Story Solutions for Healthful Eating, Active Living 14 16 PA RT I I Healthful Eating: The Basics CHAPTER Your Healthy Weight 21 Body Basics: What’s Your Healthy Weight? Energy Basics: Calorie Math Weighing the Risks Weight Management: Strategies That Work! Too Thin—a Problem? Disordered Eating: Problems, Signs, and Help “Diets” That Don’t Work! When You Need Help CHAPTER 21 25 29 31 43 44 47 50 Fat Facts 52 Fats Matter 52 vi CONTENTS Cholesterol: Different from Fat Too Much of a Good Thing? CHAPTER 64 67 Vitamins, Minerals, and Phytonutrients: Variety on Your Plate! 74 Vitamins and Minerals: Team Players! 74 Vitamins: The Basics 75 Minerals—Not “Heavy Metal” 91 Phytonutrients—a “Crop” for Good Health 107 CHAPTER Sweet Talk: Sugar and Other Sweeteners 112 Sugars: The Sweet Basics Sugars in Your Food Polyols: Sugar Replacers Intense Sweeteners: Flavor without Calories CHAPTER 112 120 125 126 Fiber: Your Body’s Broom 130 Fiber: An Important Nonnutrient 130 For Fiber—Variety! 136 CHAPTER Sodium: A Salty Subject 143 Sodium and Your Health 144 Sodium in Your Food Choices 146 Flavor with Less Salt and Sodium 148 CHAPTER Fluids: Often Overlooked 153 A Fluid Asset 153 What’s to Drink? 156 PA RT I I I Smart Eating: The Consumer Marketplace CHAPTER What’s on Today’s Table? 179 Food: What’s “in Store” for You? 179 Ensuring Your Food Supply 192 C H A P T E R 10 Planning to Eat Smart 210 The Food Guide Pyramid: Your Healthful Eating Guide 210 What’s Inside the Pyramid? 214 Health-Wise Eating Strategies 226 C H A P T E R 11 Supermarket Smarts 237 Today’s Food Labels 237 Supermarket Psychology 248 CONTENTS Your Shopping Guide 249 Food Safety: Start at the Store 271 C H A P T E R 12 The Safe Kitchen 274 Foodborne Illness: More Common than You Think! Checklist for a Clean Kitchen Safekeeping Safe Preparation and Service Quick Tips for Injury Prevention The “Eco Kitchen” C H A P T E R 13 274 282 283 289 299 300 Kitchen Nutrition 301 “Resetting” Your Table for Taste and Health 301 Simply Nutritious, Simply Delicious 308 Add Life to Your Spices—and Herbs, Too! 326 C H A P T E R 14 Your Food Away from Home 332 Dining Out for Health and Pleasure Eating Out Safely Fast Food, Healthful Food Eating Out Ethnic Style Eating for Travelers 332 339 340 349 358 PA RT I V Food for Health: Every Age, Every Stage of Life C H A P T E R 15 Off to a Healthy Start 367 Breast-Feeding Your Baby 367 Another Healthful Option: Bottle-Feeding 377 Solid Advice on Solid Foods 382 C H A P T E R 16 Food to Grow On 393 Toddlers and Preschoolers: Food for the Early Years 393 Eating ABCs for School-Age Children 404 Feeding the Teen Machine 420 C H A P T E R 17 For Women Only 429 Childbearing Years: Nutrition, Menstruation, and Prepregnancy Congratulations! You’re Expecting! For Those Who Breast-Feed Now for Menopause C H A P T E R 18 429 435 445 449 For Mature Adults: Healthful Eating! 452 Aged to Perfection! 452 vii Free ebooks ==> www.Ebook777.com viii CONTENTS When Lifestyles Change 461 Changes That Challenge 466 PA RT V Healthful Eating: Special Issues C H A P T E R 19 Athlete’s Guide: Winning Nutrition 475 Nutrients for Active Living A High-Performance Diet Making Weight The Game Plan Ergogenic Aids: No Substitute for Training C H A P T E R 20 The Vegetarian Way 498 Being Vegetarian Vegetarian Diets: Nutritionally Speaking Throughout the Life Cycle “Vegging Out” the Healthful Way! C H A P T E R 21 475 487 490 493 495 498 500 505 508 Sensitive about Food 517 Food Intolerances and Other Adverse Food Reactions: Copycat Symptoms 517 Food Allergies: Commonly Uncommon 526 C H A P T E R 22 Smart Eating to Prevent and Treat Disease 536 Your Healthy Heart Blood Pressure: Under Control? Cancer Connection Diabetes: A Growing Health Concern Osteoporosis: Reduce the Risks Gastrointestinal Conditions Anemia: “Tired Blood” Food and Medicine C H A P T E R 23 536 546 552 558 568 572 575 577 Supplements: Use and Abuse 582 Dietary Supplements: What Are They? 582 Supplements: Safe? Effective? 595 If You Take a Supplement 600 PA RT V I Resources: More about Healthful Eating C H A P T E R 24 Well Informed? 609 Need Nutrition Advice? 609 www.Ebook777.com bm_index.qxd 6/20/02 12:56 PM Page 644 644 INDEX canola oil, 56, 57, 65 cappuccino, 103, 165, 166 capsaicin, 303 carbohydrate counting, 562, 564 carbohydrate loading, 482–83 carbohydrates, 635–36 as fat replacers, 59 athletes and, 481–83, 495 calories per gram in, 25 as energy source, 114–15 food content, 482 high-protein/low-“carb” diets and, 47–48 polyols as, 125 pregnancy and, 437 recommended consumption of, 119–20 weight gain and, 29, 42 See also complex carbohydrates, fiber, sugars cardiovascular disease, 52, 451 See also heart disease Caribbean cuisine, 359 carnitine, 496, 595, 596 carob bars, 124 carotenoids, 76, 78, 87–88, 108, 109, 132, 218 cooking benefits, 312 See also beta carotene casein, 532 cassava, 187 cataracts, 89, 107, 577 cavities See tooth decay celebration meals, leaner, 41 celeriac, 187 celery, 147 celiac disease See gluten intolerance cellulite, 49 cellulose, 131, 137 ceramic dishes, lead in, 285 cereals cooked, 229, 266 fiber in, 132, 139–40 fortified, 79, 195 infant, 383–84 presweetened, 115 shopping for, 265–66 See also grains cervical cancer, 554 cesarean delivery, 443 chaparral, 592 chard, 187 chayote, 187–88 cheese calcium in, 103 fat content, 73 low-fat, 63, 258 molds on, 284 for oral health, 117 shopping for, 258–59 shredded or grated, 323 for weight gain, 43 chemotherapy, side-effects, 555, 556–57 cherimoya, 189, 218 chewing problems, 468–69 chicken See poultry chicory, 188 child care facilities, 390, 401–4 children, 393–420 alcohol and, 172 Body Mass Index and, 405, 633, 634 caffeine and, 165 calorie needs, 26, 37 carbohydrate loading and, 483 choking prevention, 391–92 cholesterol level, 415 in competitive sports, 488 diabetes and, 412, 567 eating/activity patterns and, 394 eating disorders and, 45 eating strategies for, 404–20 food allergies and, 528 foodborne illness and, 275 herbal supplements and, 604 high-fiber foods and, 138 intense sweeteners and, 128 oral health and, 116 role models for, 396 school meals and, 410–11, 423, 515 supplement overdose and, 586 vegetarian diet and, 506–8, 515 weight problems in, 29, 31, 395, 412–14 See also infants; preschoolers chile peppers, 303 Chinese cuisine, 354–56 Chinese restaurant syndrome, 525 chips, 216 chloride, 93–94, 144, 485–86 chlorine in water, 157–58, 161 chocolate acne and, 124, 532 caffeine in, 124, 166 sugars and, 124–25 chocolate milk, 125, 164, 165, 166 choice See food choices choking baby/toddler precautions, 391–92 Heimlich maneuver, 298, 419 infant, 392 cholesterol in food, 52, 64–69 in dairy foods, 221 definition of, 55 eating style audit of, 66–67 in fast food, 347–48 food audit of, 60–62, 66–67 dietary guidelines for, 12–13, 52, 543 intake guidelines, 68–69 Nutrition Facts panel and, 241–42 recipe modifications and, 312–20 sources of, 65, 68 substitutions and, 318 cholesterol in blood See also blood (serum) cholesterol; HDL cholesterol; LDL cholesterol choline, 85–86 chondroitin, 577 chromium, 91, 95, 485, 566, 590 chromium picolinate, 496 chronic fatigue syndrome, 579 cigarettes See smoking cioppino (fish stew), 224 citric acid, 195, 639 Clostridium botulinum See botulism Clostridium perfringens, 276, 277, 297 club soda, 162, 267 cobalamin See vitamin B12 coconut milk, 73, 356, 357 coconut oil, 57, 267, 356 cod liver oil, 77 co-enzyme Q10, 595, 597 coffee caffeine in, 165, 166 coffee drinks, 166 colitis, 573–74 collagen, 104 colon/colorectal cancer, 10, 133, 218, 521, 552–54 colonoscopy, 554 color, food choice and, 302, 303 color additives, 197, 198, 199, 524–25 colorectal cancer, 218, 552 comfort food, 333 comfrey, 592 common cold, 173, 579 complex carbohydrates definition of, 112 digestion of, 114 as energy source, 214 fiber as, 112, 130 Food Guide Pyramid and, 11, 214 high-protein/low-“carb” diets and, 47–48 starches as, 14 weight and, 42, 541 condiments little or no fat, 331 shopping for, 269 conjugated linoleic acids (CLA), 16, 56, 180, 595, 596 constipation, 45, 574 cancer and, 556 infants and, 387 insoluble fiber and, 131, 133, 138 mature adults and, 467–68 pregnancy and, 441–42 special diets and, 48, 49 bm_index.qxd 6/20/02 12:56 PM Page 645 INDEX convenience foods, 227, 264 cooking See food preparation copper, 91, 95–96 corn, 114, 137 cornmeal, 216 corn oil, 57 corn syrup, 114, 267 cottage cheese, 259 Coumadin, 602 couscous, 190, 216 cow milk See milk cranberry juice, 431 cravings, 49, 54, 445 cream, 259–60 cream cheese, 259, 261 creatine phosphate, 496, 596 Crohn’s disease, 575 cruciferous vegetables, 218 cruise ship food, 361 Cryptosporidium, 161, 162, 278–79 cutting boards, cleaning of, 283 cyberdieting, 51 cyclamate, 126, 199 cycling (“yo-yo”) weight, 34, 47, 49 daikon, 188 Daily Values (DVs) children’s supplements and, 408 definition of, 75, 76, 637 on Nutrition Facts panel, 76, 242, 637 on Supplement Facts panel, 604–5 protein and, 243 dairy foods health benefits, 180 lactose intolerance and, 518–20 in supermarkets, 258–61 See also specific kinds DASH eating plan, 145, 550–51 dasheen, 188 death anorexia nervosa and, 44 leading causes of, 536 degreasing, 317 dehydration, 154 airline travel and, 156, 360 alcoholic beverages and, 172, 360 in athletes, 475, 477–78 in infants, 370 body signals of, 154, 478, 480 bulimia nervosa and, 45 in children, 488–89 high-fiber/low-calorie diets and, 48 in mature adults, 453, 458–59 sweating and, 49 deli case, in supermarket, 252–54 deli sandwiches, 346–49 dental care See oral health depression, 44, 46 overweight/obesity and, 31 St John’s wort and, 599 dextrose, 114, 198 DHEA, 497, 597 diabetes, 6, 7, 558–68 binge eating disorder and, 46 children and, 412, 567 common symptoms of, 560 fiber and, 134 fitness and, free radicals and, 89 gluten intolerance and, 521 heart disease and, 538, 546 high blood pressure and, 549 high-fat diet and, 52 hormone replacement therapy and, 451 intense sweeteners and, 128 management of, 561–68 physical activity and, 10 polyols and, 125, 126 pregnancy and, 443, 559 risk factors, 560 sugars and, 118, 562 tests for, 560–61 thirst and, 155 types of, 559 weight and, 8, 24, 31, 560, 565–66 diarrhea, 574 babies and, 370 bacterial cause of, 276–77, 380 cancer and, 556 fluid need with, 155 food intolerances and, 517 liquid diets and, 49 sodium deficiency and, 144 travel and, 362 vitamin/mineral supplements and, 585 dietary fat See fat dietary guidelines from American Cancer Society, 553 from American Heart Association, 543 Dietary Guidelines for Americans, 7–8, 11, 30, 52, 120, 146, 171, 172, 210, 274 vegetarians and, 510, 512 Dietary Reference Intakes (DRIs), 11, 15, 16, 75, 628–32 dietary supplements, 212, 582–606 amino acids, 484 antioxidants, 90–91, 589 for athletes, 486, 487, 495–97 for breast-fed babies, 375–76 for breast-feeding, 446–47 calcium, 101, 571, 587 canned liquid, 234 definition of, 582–83 facts/myths about, 583–84 fiber pills/powders, 138 functional beverages as, 169 645 infant solid foods and, 385 labels, 604–6 for mature adults, 466 for menopause, 449 for PMS, 430 for pregnancy, 439, 441 for school-age children, 407–8 vitamin/mineral, 77, 79, 585–88, 602–3 See also specific supplements; herbal supplements dietetic technician, registered (DTR), 611 diet pills, 46 diets adolescents and, 420 basal metabolic rate and, 27 commercial programs, 50–51 DASH, 145, 550–51 evaluating, 47, 50–51, 620 fad, 47–50, 422 high-performance, 475, 487–90 for lactose intolerance, 519–20 macrobiotic, 499 scams, 620 special eating plan, 578 weight cycling and, 34, 47, 49 See also specific health conditions; calories; weight management digestion, 26, 27, 131 digital rectal exam, 554 dim sum, 235, 355 disaccharides, 113, 114 disaster planning, 290 See also emergency supplies disease alcoholic beverage use and, 14 appetite loss and, 44 nutrient-deficient, 77 nutrition and, risk factors, 24 See also specific types disinfectants, 200 distilled water, 160 distributor name, on food labels, 245 diuretics in alcoholic beverages, 156, 170, 171, 172, 175, 480 bulimia nervosa and, 46 in caffeine, 156, 165 high blood pressure and, 145 pregnancy and, 442 diverticular disease, 133, 572–73 DNA, 107, 205, 501 dolomite, 587 Dong Quai, 451 dried fruits, 43 drinking water See water DRIs See Dietary Reference Intakes bm_index.qxd 6/20/02 12:56 PM Page 646 646 INDEX driving drinking and, 14, 171, 172, 173 eating and, 342 drugs See medications dry milk powder, 43, 267 dry mouth, 557 dry-roasted nuts, 266 eating alone, 340, 461 eating disorders, 44–47, 422, 426–28 warning signs of, 45–46 eating out, 332–63 with children, 414–16 ethnic foods and, 183, 349–50 fast food and, 348–49 food allergies and, 534–35 Food Guide Pyramid and, 236 gluten-free foods and, 523 lean choices and, 334 by mature adults, 461 menu language, 333, 336 reduced sodium and, 151–52 variety of food choices, 179, 185–92, 335 vegetarian meals, 514–15 E Coli, 193, 194, 276, 277, 443 ecology, 300 edamame, 273, 530 edema, 144 edible flowers, 306 egg noodles, 265 eggs ingredients with, 529 calcium and, 101 egg-free diet and, 514, 532 heart health and, 547 raw in Caesar salad, 334 recipe modifications for, 317, 514 safe cooking of, 296–97 safety of, 289 shopping for, 261 storage of, 284 elderly See mature adults electrolyte maintenance solution, 370 electrolytes, 91, 93–95, 144, 485–86 athletes and, 495 in sports drinks, 479 elimination diets, for allergens, 531–32 emergency supplies, 159, 286, 289, 290 emotions and eating, 6, 40, 44 emulsifiers, 196–97 endosperm, 132 endurance, 10, 114, 475 endurance sports See aerobic activities energy athletes and, 480 from breakfast foods, 230 from carbohydrates, 114–15 from fat, 53–54 fitness and, mature adults and, 453 need calculation, 30 See also calories energy balance, 27 energy bars, 493 energy drinks, 162, 165, 169, 479–80, 494 enriched foods, 83, 195, 215 breads, 270–71 rice, 77 See also fortified foods E-nutrition advice, 618–19 enzymes, 74, 519, 595 ephedra, 602, 604 See also ma huang ephedrine, 592 epinephrine, 528, 533 epitonin, 592 Equal, 126, 127 ergogenic aids, 495–96, 595 erythritol, 125 escarole, 188 Escherichia coli 0157:H7, 193, 194, 276, 277, 443 Estimated Average Requirements (EARs), 15 estradiol, 497 estrogen, 100, 450, 571 phytonutrients and, 107 replacement therapy, 448, 450–51, 546 ethnic foods, 182–92, 211 eating out and, 183, 349–59 seasonings in, 327–31 vegetarian, 514–15 See also specific cuisines exercise See physical activity expert advice, 600–601, 609–13 eye problems, 107 antioxidants and, 577 cataracts, 577 diabetes and, 558 free radicals and, 89 macular degeneration, 577 vitamin A deficiency and, 77 fad diets, 47–50, 422 fajitas, 224 family, eating together, 397, 408–9 fast food, 340–49 fasting, 49 fat, 14, 15, 16, 52–73 in beef, 314 calories-per-gram in, 25, 68 in common foods, 60–62 counting grams of, 37 dietary guidelines for, 12, 52, 543, 553 in dairy foods, 221 eating style audit of, 66–67 in fast foods, 342, 347–48 fatty acids in, 57 food audit of, 60–62 intake guidelines, 69 low-fat foods, 37, 39, 53, 483–84, 499 for preschoolers, 399 recipe modification for, 312–20 reduction strategies, 69–73 in salad bar choices, 338 in snacks, 70 substitutions, 318 in tuna, 263 weight gain and, 29 See also body fat; saturated fat fatigue, 106 adolescent iron deficiency and, 422 anemia and, 575 appetite loss and, 44 chronic fatigue syndrome, 579 thyroid and, 449 very-low-calorie liquid diets and, 49 vitamin/mineral supplements and, 585 fat replacers, 59, 63–64, 547 fat-soluble vitamins, 75, 76–81 See also vitamins A, D, E, and K “fat tooth,” 54 fatty acids, 53, 55, 57, 379, 399 vegetarian diet and, 502–3 FD&C Yellow No 5, 524–25 Feingold diet, 524 “feminine foods,” 449 fennel, 188 feta cheese, 73 fetal alcohol syndrome, 171, 172, 173 fevers, 155 fiber, 130–42 in apples vs applesauce vs apple juice, 138 cancer and, 133, 552–53 as complex carbohydrate, 112, 130 diabetes and, 134 definition of, 130–31 fad diets and, 48, 49 food-content list, 139–40 as functional substance, 16, 135 functions of, 133 heart health and, 134–35, 541 increasing consumption of, 12, 138–41, 321–22 intestinal gas from, 135 recommended daily grams of, 135–36, 407 in rice types, 265 for school-age children, 407 soluble vs insoluble, 137 sources of, 12, 136–41, 218–20, 322–23 supplements, 138 bm_index.qxd 6/20/02 12:56 PM Page 647 INDEX for weight management, 37, 134 See also whole grains fibrocystic breast disease, 431–32 fibromyalgia, 431 fingernails, 586 fish See seafood fish oil supplements, 547, 595, 597 fitness, 8, 15–16 flavor, 301–3 mature adults’ perception of, 466–67 flavor enhancers, 198 flavor extract, 326 flavorings, 197–98 flaxseed, 134, 140, 321, 595, 597 flaxseed oil, 56, 57 flour, types of, 269–70 flowers, edible, 306 fluid balance, 144, 156 fluid retention, 430 fluids, 153–76 airline travel and, 360 athletes and, 475, 477–79, 488, 495 breast milk and, 447 calcium supplements and, 587–88 infants and, 370 mature adults and, 155, 458–59 recommended intake of, 154–55 for rigorous activity, 478 See also beverages; water fluoride, 91, 96, 115 breast-feeding and, 375–76 in infant formula, 378, 383 sources of, 96, 116, 117 in water, 157 folate/folic acid, 77, 83–84, 130, 218–20, 438, 542 anemia and, 576 breast-feeding and, 446 Food Guide Pyramid and, 12 food sources of, 84, 433 pregnancy and, 437 prepregnancy and, 432, 434–35 supplement cautions, 586, 602 food additives, 194–200, 523–26, 639–40 natural vs artificial, 195 Food Additives Amendment (1958), 198, 199 food allergies, 517, 526–35 food aversions, 445 food biotechnology, 204–9 allergens and, 532 flavor and, 302 functional foods and, 180–81 irradiation and, 193–94 foodborne illnesses, 12, 274–82, 517 foreign travel and, 362–63 mature adults and, 460 from seafood, 257 symptoms of, 280 See also food safety; kitchen safety food choices, 5–16, 179–209 additives and, 194–200 for adolescents, 420, 423–24 athletic performance and, 488 in baby food, 385–87 biotechnology and, 204–9 breast cancer and, 448 breast milk flavor and, 446 in ethnic foods, 182–92 in fast foods, 342 Food Guide Pyramid and, 211 for mature adults, 454 milk production and, 445 one-food diets and, 47 organic products and, 203–4 pesticides and, 200–203 PMS and, 430 for preschoolers, 399–400 processed foods and, 192–94 in restaurants, 334–37 for school-age children, 408–9 sodium and, 146–52 in supermarkets, 179, 185–92 variety in, 11–12, 179, 181, 207, 302–3, 335 food colorings, 197, 198, 524–25 food combining, 51 food cravings, 49, 54, 445 food guides international, 211 vegetarian, 513 Food Guide Pyramid, 11, 13, 15, 36, 210–26 for adolescents, 423 for athletes, 487–88 breakfast and, 227–31 Chinese food and, 355 DASH diet and, 551 for diabetes, 562, 563 dietary guideline and, 11, 20 ethnic foods and, 350, 353 fats, oils, and sweets, 224 fruit group, 217–18, 220–21 functional foods and, 235 grains group, 214–17 “grazing” and, 234–36 individualization of, 224–26 Italian food and, 350 for mature adults, 454 meat and beans group, 222–24 Mexican food and, 353 milk group, 221–22 for preschoolers, 396 for school-age children, 406–7 servings number/size, 213, 215 snacking and, 231–34 vegetable group, 217 647 vegetarians and, 512–14 Web site, weight gain and, 43 food intolerances, 517–26 food jags, 399 food labels, 237–48 additives and, 197 biotechnology and, 208–9 for food safety/handling, 244–45 functional foods and, 181 infant foods and, 391 meat and, 254 See also health claims; Label Lingo; Nutrition Facts panel food log, 16, 40, 531–32 food neophobia, 184, 402 food pairing, for iron absorption, 106 food preparation, 304, 311–25 additives and, 196–97 allergen-free, 533–34 bean cooking method, 141 beans “de-gas” method, 135 with bottled water, 160 children and, 417–20 degreasing method, 317 fat chemistry in, 54 fiber content and, 137, 321–22 flavor and, 304 garnishes and, 304–5 gluten-free flour substitutes, 522 herbs and spices use, 327–31 at high altitudes, 293 intense sweeteners use, 128–29 in iron skillets, 106 lean celebration menus, 41 less fat and cholesterol in, 312–20 low-fat methods, 313 mature adults and, 462–63 meat cooking methods, 313, 315, 316 method definitions, 308 microwave, 83, 293–94 moderate sodium in, 320–21 moderate sugar use in, 123, 324–25 no-cook snacks for children, 418 safety, 289, 291–97, 419–20 salt chemistry in, 146–47 salted water used in, 152 salt-free herb blends, 151 seasoning, 124 sugar chemistry and, 121–22 taste and, 301, 304 training meals, 490 vitamins and, 81, 83, 312 of whole grains, 322 with wine, 173, 326 See also recipe modifications; recipes food preservation, 143 food processing See processed foods food safety, 12, 274–300 bm_index.qxd 6/20/02 12:56 PM Page 648 648 INDEX food safety (continued) additives and, 198–200 antibiotics and, 204 biotechnology and, 207–8 breast milk and, 376 canning and, 194 in childcare facilities, 402 common mistakes, 283 cooked meats/poultry and, 291, 292 dietary guideline for, 12, 274 eating out and, 339–40 food choice and, 179 kitchen checklist, 282–83 labeling and, 237, 244–45 pesticides and, 201–3 picnics and, 297–98 power outages and, 286 pregnancy and, 443 preservatives and, 195–96 seafood and, 275, 278, 279, 291 serving and, 297 sprouts and, 289 supermarket refrigerated juices, 252 in supermarkets, 271–72 take-out foods, 339–40 thawing and, 286 travel abroad and, 362–63 waxed produce and, 202 See also foodborne illnesses; kitchen safety food scares, 618 food sensitivities, 517–35 child care facilities and, 403 in infants, 384 See also food allergies food storage, 283–89, 309 breast milk, 376 herbs and spices, 327 live mollusks, 292 to protect flavor, 304 foot and mouth disease, 279 foreign travel See travel fortified foods, 83, 101, 102, 193, 195, 221 foxglove, 602 fraud See health fraud free radicals, 87, 88, 89, 133 free-range chickens, 255 free-range eggs, 261 freeze-dried foods, 192 freezer burn, 286 freezer case, supermarket, 262–63 freezer storage, 285–88 freezing foods, 143, 275 French cuisine, 359 vegetarian, 516 freshness label dating, 237, 245, 390 of produce, 250–51 of seafood, 256–57 frozen foods, 192–93, 257, 262–63 thawing safety, 286 frozen yogurt, 39, 91, 262 fructo-oligosaccharides, 125, 180, 548 fructose, 113, 114, 198, 218 fructose tablets, 493 fruit drinks, 163, 221, 403 infants and, 385 fruit juices, 163–64, 385 for athletes, 480 calcium-fortified, 588 for children and teens, 403 for infants, 385 labeling of, 245 safety of supermarket refrigerated, 252 fruits, 11–12 antioxidant potential of, 90 dietary guidelines for, 11–12, 543, 555 fiber in, 139–40 in Food Guide Pyramid, 217–18, 220–21 frozen, 262 fructose in, 114 for infants, 386 juicing of, 164 less common, 189–90 for mature adult, 454 more in food preparation, 311 phytonutrients, 107 shopping for fresh, 250 for snacking, 123 supermarket, 251–52 for weight management, 37 functional beverages, 169 functional foods, 180–82, 541 beneficial quantity of, 548 Food Guide Pyramid and, 235 functional components of, 15–16 See also antioxidants; conjugated linoleic acids; fiber; omega fatty acids; phytonutrients; prebiotics; probiotics; soy for heart health, 542 to lower cancer risk, 554 fungicides, 200 fusion cuisine, 183 galactose, 113, 114 gallbladder disease, 31, 46 game meats, 223, 254 garlic, 547, 548, 602 garlic pills, 580 garnishes, 304–5 gastric reflux disease, 572 gastrointestinal disorders, 519, 572–75 See specific health conditions gelatin, 196, 514, 586 gender alcohol effects and, 171, 175 anemia and, 575–76 basal metabolic rate and, 27 See also women genetically modified foods, 205 genetics alcoholism and, 173 basal metabolic rate and, 26 body fat distribution and, 24 diabetes and, 560 high blood pressure and, 547–48 obesity and, 29 osteoporosis and, 569 weight and, 21, 29–30 germ (whole grains), 130, 132 German cuisine, 359 gestational diabetes, 443, 560 ghee, 73, 359 Giardiasis, 279–80 gingko biloba, 169, 602 memory loss and, 466, 589 ginseng, 169, 602, 605 global kitchen See ethnic foods glucagon, 114 glucosamine, 577, 595, 597 glucose, 113, 114, 479 See also blood sugar gluten intolerance, 198, 518, 520–23 glycemic index, 119, 566 glycerol, 57 glycogen, 114, 115, 481–82 goat milk, 103, 378, 520 goiter, 96, 195 graham flour, 137 grains, 11–12 dietary guidelines for, 11–12, 543, 553 fiber in, 132, 139–40 Food Guide Pyramid, 214–17 increasing consumption of, 216–17 less common, 190–92 recipe modifications for, 319 shopping for, 265 See also bread; cereals; whole grains granadilla, 190 grapefruit diet, 47 GRAS (generally recognized as safe), 198, 199, 379 “grazing,” 234–36 Greek cuisine, 351–52, 516 green tea, 167, 180, 542 grilling food, 294–95 ground meat, 254, 255 safe internal temperature, 291, 292 guava, 189 gum disease, 86, 116, 117, 469, 575 gums, 132, 140 bm_index.qxd 6/20/02 12:56 PM Page 649 INDEX hair loss, 49, 586 Halal symbols, food labels, 246 hand washing, 275, 282 infant feeding and, 379, 389 preschoolers and, 400 HDL cholesterol (“good”), 10, 55, 65, 540–46 red wine and, 171 trans fatty acids and, 58 women and, 450 headache See migraines health claim, 239, 244, 605–6, 637–38 health food stores, 243 health fraud, 50, 457, 619–22 heart attack, warning signs of, 546 heartburn, 442, 573 heart disease, 538–42 See also cardiovascular disease heart health, 5–8, 536–46 AHA dietary guidelines for, 543 alcoholic beverage use and, 14, 538, 548 binge eating disorder and, 46 cholesterol and, 68, 545–46 fiber and, 134–35 free radicals and, 89 functional foods and, 180, 542 high-protein/low-“carb” diets and, 48 lifestyle changes and, 545–46 overweight/obesity and, 31 physical activity and, 10 phytonutrients and, 107 red wine and, 171, 548 vitamin E and, 88 women and, 450 heat exhaustion, 154, 477–78 heat stroke, 154, 475 Heimlich maneuver, 419 described, 298 for infants, 392 heirloom vegetables, 183 hematocrit test, 576 heme iron, 105–6 hemicellulose, 131 hemochromatosis, 105, 449 hemoglobin, 104, 105, 575 hemorrhoids, 133, 574 hepatitis A virus, 280, 282 herbal supplements, 579, 588–95, 603–4 breast-feeding and, 372 claims/benefits/risks, 593–94 diabetes and, 566 pregnancy and, 444 school-age children and, 408 herbal tea, 168, 444 herbed vinegars, 328 herbicides, 200 herbs, 143, 326–31 reference guide, 330–31 salt-free blends, 151 high-altitude cooking, 293 high blood pressure, 451, 546–52 alcoholic beverage use and, 14, 171, 549 heart disease and, 538 nutrition and, phytonutrients and, 107 pregnancy and, 438, 443 risk factors for, sodium use and, 13, 144, 146, 549, 550 treatment of, 551–52 weight and, 24, 31, 541 See also DASH diet high-calcium milk, 103 high-carbohydrate diet, 475 high-fiber/low-calorie diets, 48, 155 high-fructose corn syrup, 114, 267 high-performance diets, 487–90 high-protein/low-“carb” diets, 47–48 histamines, 525 hitting the wall, 482 holiday eating, 41–42 home-delivered meals, 464, 612 homemade food, for infants, 389–90 home office, 236 hominy, 137, 191 honey, 112, 113 infants and, 385 hormonal supplements, 497 hormone replacement therapy (HRT), 448, 450–51, 546, 571 hormones, 439, 449, 595 in agriculture, 202, 204 hot flashes, 449, 450, 451 humectants, 196, 197 hunger, 48, 54 hydrogenated fats, 56, 58 hydrogenated starch hydrolysates (HSH), 125 hydroponically grown foods, 204 hyperactivity, foods and, 117–18, 165, 412, 524 hypertension See high blood pressure hyperthyroidism, 29 hypoglycemia, 118–19 hypothyroidism, 29, 449 ice cream, 222, 262–63 immune system foodborne illness and, 275 phytonutrients and, 107 probiotic cultures and, 111 See also allergies; food allergies immunoglubulin E (IgE), 526 Indian cuisine, 359, 516 Indonesian cuisine, 516 infant formula, 377–81 vegetarian diet and, 507 649 infants, 367–92 anemia in, 576 basic feeding plan for, 388–89 bottle-feeding of, 374–75, 377–81 breast-feeding of, 367–77, 505–6 choking first-aid, 392 solid foods for, 382–92 vitamin/mineral supplements for, 585 infertility, 22, 88, 432 inflammatory bowel disease (IBD), 573 ingredient list on dietary supplement label, 606 on food label, 239, 242–43 injury prevention, 10, 299–300 insecticides, 200 insomnia See sleep inspection symbols, 246 instant rice, 265 insulin, 114, 119, 559, 561, 564, 565–66 insulin resistance, 566 polycystic ovary syndrome and, 432 insulin resistance syndrome (Syndrome X), 42, 118 heart disease and, 539 high-protein/low-“carb” diets and, 48 integrated pest management, 200–201 intense sweeteners, 112, 126–29, 198 pregnancy and, 438 in soft drinks, 268 See also aspartame; saccharin interactions food-medicine, 577–78 nutrient-nutrient, 586–87 Interactive Healthy Eating Index, Internet Food Guide Pyramid Web site, food orders, 299 nutrition information, 616–19 intestinal bacteria, 111 intestinal gas, fiber and, 135 iodine, 91, 96 pregnancy and, 442 iodized salt, 148, 195 IPM See integrated pest management iron, 91, 97, 104–7, 130 absorption of, 106 adolescent needs, 421, 422 anemia and, 104 athlete needs, 486 breast-feeding and, 375–76 children and, 395, 404 deficiency, 575 food contents, 105–6 hemoglobin and, 104 in infant formula, 378 mature adult needs, 457 menstruation and, 104, 429–30 poisoning, 403, 408 pregnancy needs, 439–40 bm_index.qxd 6/20/02 12:56 PM Page 650 650 INDEX iron (continued) sources of, 97, 132 supplements, 588 vegetarian diet and, 504 women’s needs, 433 iron skillets, 106 irradiation, 193–94, 275 irritable bowel syndrome, 573–74 isoflavones, 451 isomalt, 125 Italian cuisine, 349–51, 516 jams and jellies, 269 Japanese cuisine, 357–58 jasmine rice, 191, 265 Jerusalem artichoke, 188 jet lag avoidance, 360 jicama, 188 juices vegetable, 164 See also fruit juices junk science warnings, 620 kale, 188 kamut, 191 kava, 169, 602 kelp, 188 ketones, 49, 115, 561 ketosis, 48, 49, 561 kidney disease, 9, 48, 144, 558 kidneys, sodium and, 144 kidney stones, 79, 572, 585, 588 kitchen safety, 274–99 cleanliness checklist, 282–83 injury prevention, 299–300 kohlrabi, 188 kosher salt, 148 kosher symbols, 246, 534 kumquat, 189 Label Lingo alcoholic beverages, 172 allergen terms, 529–31 bottled waters, 160 calories, 39 definition of terms, 247 fat and cholesterol, 72 fiber, 135 gluten ingredients, 521 nutrient content, 240 salt and sodium, 152 sugars, 122 for vitamins and minerals, 89 See also food labels; Nutrition Facts panel lactase, 114, 455, 518 lactic acid bacteria, 111 lactitol, 125 Lactobacilli, 111, 180 lacto-ovo-vegetarian See vegetarians lactose, 114, 518 lactose intolerance, 176, 422, 518–20 probiotic cultures and, 111 lacto-vegetarian See vegetarians laetrile, 558, 595 La Leche League, 373 lasagna, 224 latte, 103, 165, 166 laxatives, 45, 46 LDL cholesterol (“bad”), 10, 55, 65, 540–46 mature adults and, 453 soluble fiber and, 134 vitamin E and, 79, 88–89 weight loss and, 31 lead in ceramic dishes, 285, 443 in drinking water, 162–63, 414, 443 learning, 229–30, 409–10 leavening agents, 196, 197 lecithin, 579, 595, 597 memory loss and, 466 leeks, 188 leftovers safety, 297 legumes, 11, 71 bean types, 142 cholesterol and, 134 cooking methods, 141, 142 “de-gas” method, 135 fiber in, 132, 139–42, 322–23 in Food Guide Pyramid, 222–24 as functional foods, 180 phytonutrients in, 107 rinsing sodium from canned, 147 serving size, 223 shopping for, 266 lifestyles changes for mature adults, 461–66 healthy choices and, 7, 16 heart health and, 545–46 for weight management, 33, 36 lignan, 110, 132, 137, 216 lignin, 131, 137 linoleic acid, 53, 379, 399 pregnancy and, 437 lipids, 55, 57 See also fats lipoproteins, 55 liposuction, 51 liquid smoke, 294 Listeria monocytogenes, 276, 278, 443 listeriosis, 278 lite salt, 148 liver damage, 14, 48, 585 liver disease, 118, 576 lobelia, 592 longan, 189 loquat, 189, 219 lotus root, 188 low body weight See underweight low-calorie foods, 37, 39, 53 lower-cholesterol eggs, 261 low-fat cooking methods, 313 See also food preparation low-fat foods, 37, 39, 53 athletic performance and, 483–84 recipe modification for, 312–20 vegetarian diet and, 499 lung cancer, 552 lutein, 87, 109 lychee, 189, 219 lycopene, 87, 109, 312 macrobiotic diet, 499 macular degeneration, 89, 577 mad cow disease, 279 magnesium, 91, 93 hot flashes and, 450 sources of, 93, 132, 145 magnolia-stephania preparation, 592 ma huang, 592, 594 See also ephedra mail-order foods, 299 malnutrition, 207, 521 maltitol, 125 maltose, 114 mammograms, 448, 554 manganese, 91, 97–98 mango, 189 mangosteen, 189, 219 manioc, 187 mannitol, 125, 198, 562 maple syrup, 112 margarine, 79 calories in, 28 fatty acids in, 57 shopping for, 259 stick, 58 marinade safety, 291 mature adults, 452–72 age biomarkers, 453 body fat as insulation for, 43 calorie needs, 26, 454 definition of, 452 diabetes and, 560 fluids and, 155, 458–59 foodborne illness and, 275 free radicals and, 89 high blood pressure and, 549 high-fiber foods and, 138 MSG and, 149 osteoporosis and, 569 physical activity and, 10, 450–61 sodium and, 144 taste buds of, 302 tooth loss and, 469 vegetarian diet and, 508 vitamin A and, 77, 458 vitamin E and, 88, 455 bm_index.qxd 6/20/02 12:56 PM Page 651 INDEX mayonnaise, 268 calories in, 28 safe use of, 275 meals airline, 358–60, 515, 523 allergen-free, 533–34 for competitive sports, 493–95 for diabetes, 561–65 Food Guide Pyramid and, 226–36 lean choices, 334, 335 mature adult sample menu, 458 nutrition therapy and, 578 one-day family menu, 228 planning for, 38, 302–3 pre-athletic event, 494 preschooler sample menu, 398 preschooler tactics, 397 school, 410–11, 423, 515 skipping, 226, 423, 564 trade-offs, 226 travel and, 358–63 variety in, 302–3 vegetarian, 508–14 See also breakfast; eating out; food preparation Meals on Wheels, 464 meat buying guide, 254 cooking methods, 313–17 in Food Guide Pyramid, 222–24 for infants, 386 labeling, 254 leanest cuts, 313, 314 low-fat cooking method, 313 production of, 204, 206 recipe modifications for, 314–17 safe internal temperatures of, 292 serving size, 223 supermarket shopping for, 252–54 vegetarian alternatives, 510 meat thermometer, 292, 295, 296 media nutrition advice, 613–19 medical checkups, 6, 612 medical foods, 581 medical nutrition therapy, 614 medical supervision, of very-low-calorie liquid diets, 48–49 medications alcoholic beverage use and, 14, 173 appetite loss and, 44 breast-feeding and, 372, 448 caffeine in, 167 cholesterol-lowering, 546 diabetes and, 566 food interactions, 577–78, 580 lactose intolerance and, 519 obesity control and, 51 osteoporosis and, 569 pregnancy and, 442 prepregnancy and, 435 safe use of, 579, 581 sense of taste and, 466–67 sodium in, 581 supplements and, 586, 603 See also chemotherapy; insulin Mediterranean cuisine, 183 See also Greek cuisine; Italian cuisine melatonin, 360, 597 memory loss, lecithin and, 466 menopause, 449–51 calcium needs and, 100 iron needs with, 104–5, 449 vitamin/mineral supplements and, 584 menstruation anemia and, 575 iron and, 104, 422, 429–30 irregularity, 22, 31, 44, 46, 487, 584 water retention and, 42, 155, 430 menu language, 333, 336 Mexican, 352 menus See meals mercury, in seafood, 279, 443 metabolism, 21 basal rate, 25–27, 36 binge eating disorder and, 46 weight problems and, 29 methyl mercury, 443 metric conversion key, 242 Mexican cuisine, 352–54, 516 Mexican yam, 451 mezze, 235 micronutrients, 74 See also minerals; vitamins microwave cooking to retain nutrients, 83 safety, 293–94, 419 safety for children, 419 warming infant foods, 387, 389 Middle Eastern cuisine, 359, 516 migraines, 451, 525 milk, 164–65, 176, 260, 520, 566 a/B cultures, 520 allergy to, 518 boxed fluid, 193, 267 breast, 368–69, 445 calcium in, 163, 222 cow vs infant formula, 378 in Food Guide Pyramid, 221–22 goat, 103, 378, 520 high-calcium, 103 infants and, 378, 386 lactose-free/reduced, 519 lactose in, 120, 518 nonfat dry, 260, 267, 323, 324, 520 nutrients in, 164 soy, 103, 176, 259, 378, 506 supermarket, 258–60 vitamin D fortified, 79 651 whole, for preschoolers, 395 See also lactose intolerance millet, 191, 216 mineral oil, 468 minerals, 91–107 athletes and, 475, 485–86 Dietary Reference Intakes, 630 Food Guide Pyramid and, 11 major, 91, 92–95 as nutrient, 15 pregnancy and, 439–40 supplements See dietary supplements teamed with vitamins, 74–75 trace, 91–92, 95–100 very-low-calorie liquid diets and, 49 in water, 158–59 See also specific types mineral water, 160, 267 “miracle” products, 49, 457 mocha, 165, 166 moderation in alcoholic beverage use, 13–14, 172–73 in food choices, 12 Food Guide Pyramid and, 211 in physical activity, 9, 34 in salt use, 13, 145, 146, 320–21 in sugar use, 13 in total fat intake, 68 in vitamin intake, 75 weight and, 21 modified-fat eggs, 261 molasses, 113 molybdenum, 91, 98 monosaccharides, 113, 114 See also sugars monosodium glutamate, 149, 198, 355, 525 monounsaturated fatty acids, 55, 57 mood swings, 449 MSG See monosodium glutamate mucilages, 132 muscle strength athletic performance and, 492–93 mature adults and, 453 physical activity and, 10, 36 vitamin D and, 79 See also ergogenic aids myoglobin, 105 nasal sprays, vitamin, 588 Native American Southwest cuisine, 516 natural toxins, 208 nausea anorexia nervosa and, 45 cancer and, 557 foodborne illness and, 280 food intolerances and, 517 liquid diets and, 49 bm_index.qxd 6/20/02 12:56 PM Page 652 652 INDEX nausea (continued) pregnancy and, 441 neotame, 126 neural tube defects, 244, 434, 438, 638 niacin, 82, 130, 586 nickel, 91 night blindness, 77 nipples, baby-bottle, 380 nitrates, in water, 162, 163 nitrites, 162, 163, 199 nondairy creamers, 267, 520 nonheme iron, 105–6 pairing food and, 106 vegetarian diet and, 504 nonnutritive sweeteners See intense sweeteners nopales, 187 norepinephrin, 51 nut oils, 532 NutraSweet, 126 nutrient content claim on dietary supplement label, 605 on food label, 39, 72, 122, 135, 152, 239–41 nutrient database, 75 nutrient-deficient diseases, 77 nutrient-modified foods, 181–82 functional foods as, 180–82 labeling of, 208–9 See also enriched foods; fortified foods nutrients, 14–16 absorption of, 26, 27 in canned foods, 194 fat and, 52–54 fiber and, 132 in fruits, 220 interactions among, 586–87 mature adult needs, 454 in milk, 164 preschooler needs, 395 in processed foods, 193 recommended amounts, 15 in vegetables, 219 in water, 15, 153–54 See also carbohydrates; fats; minerals; proteins; vitamins; water nutrient supplements See dietary supplements nutrition, 17–18 for adolescents, 420–24 for athletes, 475–97 baby-feeding basics, 368 cancer treatment and, 555–58 chronic disease risk and, 24 counseling, 612–13 fruits/vegetables servings, 76 functional, 181 as health protection, 537–38 healthy eating readiness, history of, 6, 77 junk science warnings and, 620 obesity and, oral contraceptives and, 431 osteoporosis and, 5, 7, 439 pregnancy and, in processed foods, 193 snacking and, 233–34 sports, 476–77 vegetarian, 509 vitamin/mineral supplements and, 585 women’s needs, 433 Nutrition Facts panel, 13, 15, 123, 239, 242 calcium on, 103 calories on, 39, 241 Daily Values on, 76, 242, 637 fat on, 59 fiber on, 135 infant foods and, 391 low-fat foods and, 37 nutrient-modified foods and, 182 nutrients on, 241–42 salt substitutes on, 149–50 serving size on, 214, 241 sodium content on, 150 sugars on, 119 supermarket shopping and, 237–43 vitamins and minerals on, 76 for weight management, 38 whole grain bread and, 132 See also food labels; Label Lingo nutrition information, 623–27 for athletic performance, 488 expert, 609–13 from Internet, 616–19 from media, 613–19 very-low-calorie liquid diets and, 48–49 vocabulary of, 614, 617 nutrition quackery See health fraud nutrition therapy, 578, 614 nutritive sweeteners See sugars nuts, 53 Food Guide Pyramid and, 222–23 nutrients in, 223 phytonutrients in, 107 shopping for, 266, 267 for weight gain, 43 oat bran, 134, 137, 140 oats, 134, 137, 180 obesity See overweight/obesity oils fatty acids in, 57 peanut, 57, 532 shopping for, 268–69 vegetable, 53, 56, 57, 79 See also canola oil; coconut oil; corn oil; flaxseed oil; olive oil; palm/palm kernel oil older adults See mature adults Olean, 63 olestra, 63 oligosaccharides, 111 olive oil, 57, 65, 269, 547 butter vs., 59 olives, 43, 59, 218 omega fatty acids, 53, 56, 69, 222, 256, 502–3, 542 as functional substances, 16, 180 one-food diets, 47 “one minute” breakfasts, 231 on-line cyberdieting, 51 food orders, 299 nutrition information, 616, 618–19 Web addresses, 623–27 oolong tea, 167 ORAC score, 90 oral contraceptives, 431 oral health, 115–17, 123 fluoride and, 157 for infants, 383 for mature adults, 468–69 See also gum disease; tooth decay oral problems and cancer, 556–57 organic acids, 108, 111 organically grown foods, 203–4 eggs, 261 labeling of, 245–46 organ meats, 254 organosulfuric compounds, 108 Orlistat, 51 osteoarthritis, 31, 468, 577 osteomalacia, 79 osteoporosis, 92, 568–72 age and, 453 anorexia nervosa and, 44 Body Mass Index and, 22 caffeine and, 166 calcium and, 100, 103, 422 estrogen/hormone replacement therapy and, 451 fitness and, fluoride and, 157 gluten intolerance and, 521 high-protein/low-“carb” diets and, 48 nutrition and, 6, 7, 439 phytonutrients and, 107 risk factors, 569 sodium use and, 13, 145 vegetarian diet and, 504 vitamin D and, 78 overheating, 477 overweight/obesity, 29–31, 451 adolescents and, 427–28 bm_index.qxd 6/20/02 12:56 PM Page 653 INDEX binge eating disorder and, 46 causes of, 29 in children, 29, 31, 395, 412–14 cholesterol and, 68 diabetes and, 8, 24, 31, 560, 565–66 heart disease and, 538 high blood pressure and, 29, 31, 549 high-fat diet and, 52 medication for, 51 nutrition and, risk factors for, 7, 29 very-low-calorie liquid diets and, 48–49 weight-loss questions, 51 See also diets; weight management oxalic acid, 106 palm/palm kernel oil, 57 pancreas, 114, 118, 559 alcohol use and, 14 pangamic acid, 496 pantothenic acid, 85 papaya, 190 papillae, 302 Pap smear, 554 parties, 41–42 passion fruit, 190 pasta fiber in, 132, 139–40 shopping for, 264–65 pasteurization, 192, 276 patches, vitamin, 588 pathogens drinking water and, 160 irradiation and, 193–94 See also foodborne illness PCBs (polychlorinated biphenyls), 443 peanut butter calories in, 39 in Food Guide Pyramid, 223 hydrogenation of, 58 shopping for, 266–67 peanut oil, 57, 532 peanuts, allergies and, 526, 529, 533 pectin, 132, 137, 196 pepino, 190 performance drinks, 162, 165, 169, 479–80, 494 periodontal disease See gum disease perishable food shipping, 299 pernicious anemia, 435, 576, 577, 586 persimmon, 190 personal chefs, 333 perspiration See sweating pesticides children and, 414 food choices and, 200–203 safety of, 201 pH control agents, 196, 197 phenols, 108 phenylalanine, 126, 525 phenylketonuria, 126–27, 438, 525–26, 562 phosphorus, 91, 92–93 for oral health, 117 sources of, 93 vitamin D and, 78 physical activity for adolescents, 420, 424–26 anorexia nervosa and, 45 basal metabolic rate and, 27 benefits/reasons for, 9, 10 breast milk and, 447 calcium deposits and, 101 calories burned by, 28 diabetes and, 560, 565 dietary guidelines for, 9–11, 543, 553 energy needs of, 26 everyday ways to add, 35 fasting and, 49 fluid needs and, 154–55, 176 for heart health, 545 high blood pressure and, 550 high-protein/low-“carb” diets and, 48 for infants, 381 mature adults and, 10, 459–61 menopause and, 449 moderate, osteoporosis and, 569, 571 PMS and, 430 pregnancy and, 444–45 prepregnancy and, 435 for preschoolers, 403 rest and, 170 for school-age children, 413, 414, 416–17 travel and, 496 weight-bearing, 101, 456, 486–87, 571 for weight management, 9, 21, 33, 34–36, 42, 44, 413–14 See also aerobic activities; athletes physical limitations, mature adults and, 471–72 phytic acid, 133 phytoestrogens, 430 phytonutrients, 6, 74, 107–11, 303, 586 fiber as, 130, 132, 133 Food Guide Pyramid and, 12, 218 free radicals and, 89 as functional substances, 16, 180, 181 key to, 109–11 in red wine, 171, 548 very-low-calorie liquid diets and, 49 See specific phytonutrients phytosterols, 108 pickling salt, 148 picnics, food safety and, 297–98 653 pizza, 224, 345–46 toppings for, 345 PKU, 126–27, 438, 525–26, 562 pica, 445 plantago, 134 plantain, 188 plant stanol/sterol esters, 64, 244, 541–42, 638 plaque (arterial), 539, 547 plaque (dental), 115–17, 575 plateaus in diets, 51 plums, dried, 59, 319 PMS (premenstrual syndrome), 430 polycystic ovary syndrome, 432 polyols, 112, 125–26 polysaccharides, 108, 111, 113–14, 130 polyunsaturated fatty acids, 55, 57 See also fats pomegranate, 190 pomelo, 190 pop See soft drinks popcorn, 73 popcorn salt, 148 portion size, 37, 39, 212–14, 424 distortion of, 214 eating disorders and, 45 eating out and, 333, 334, 336 Food Guide Pyramid serving and, 215 for preschoolers, 395 potassium, 94, 144–45, 485–86, 581 sources of, 94, 145, 218–20 potassium chloride, 148, 149–50 potato chips, 216 potatoes calories in, 28 fast food, 344 in Food Guide Pyramid, 216 poultry fat content, 73, 254, 255, 343–44 free-range, 255 low-fat cooking methods, 137, 313, 314 recipe modifications for, 314–17 safe internal temperatures, 292 safe stuffing of, 291 shopping for, 254–56 power outages, food safety and, 286 prebiotics, 16, 111, 125, 180 pregnancy, 435–45 adolescent, 440 alcoholic beverage use and, 14, 171, 172, 173 allergies and, 369 anemia and, 575 basal metabolic rate and, 27 diabetes and, 443, 559 discomforts of, 441–43 fluid needs during, 155 folate and, 83 bm_index.qxd 6/20/02 12:56 PM Page 654 654 INDEX pregnancy (continued) food allergies and, 527 food safety and, 443 gestational diabetes and, 443, 559 high-protein/low-“carb” diets and, 48 intense sweeteners and, 128 iron replacement and, 104, 439 nutrition and, 6, 15, 435–45 overweight/obesity and, 31 sodium and, 146, 440 sports activity and, 489 vegetarian diet and, 505–6 vitamin A and, 77 vitamin/mineral supplements and, 584 weight gain and, 435–36 premenstrual syndrome, 430, 586 preparation instructions, on food labels, 237, 246 prepared foods sodium in, 143, 147 sweeteners and, 112, 120 See also canned foods, convenience foods, frozen foods prepregnancy, 432–35 preschoolers, 391, 393–404 preservatives, 195–96 presweetened cereals, 115 price, food choice and, 179, 463–64 prickly pear, 190 probiotics, 16, 111, 180 processed foods, 192–94 additives in, 196–97 calcium-fortified, 102 fiber in, 137 irradiation and, 193–94 nutritional content of, 193 sodium in, 95, 143, 147, 150 processed meats, 196 produce See fruits; vegetables product dating, 237, 245, 390 prostate cancer, 552 protein-based fat replacers, 63 proteins, 115 for athletic performance, 484–85 for breast-feeding, 446 calories per gram in, 25 high-protein/low-“carb” diets and, 48 for infants, 386 legumes as source of, 141 for mature adults, 454–55 as nutrient, 14–15, 500–02 Recommended Dietary Allowances, 628 in supplements, 484, 496, 596, 598 in vegetarian diet, 500–502 Prozac, 599 prunes See plums, dried psyllium, 134, 140 puberty See adolescents purging, 45, 46 purified water, 160 pyridoxine, 82–83, 446, 458 quackery See health fraud quercetin, 110, 216 quinoa, 191, 216 Quorn, 190 radiation therapy, side effects, 556–57, 558 radicchio, 188 raw sugar, 113 RDAs See Recommended Dietary Allowances reactive hypoglycemia, 118–19 recipe modifications, 305–8 to add calcium, 323–24 to add fiber, 321–23 for baked goods, 319–20 for egg dishes, 317 using fruits and vegetables, 308–11 for grain dishes/breads, 319 for meat/poultry/fish, 314–17 to reduce fat and cholesterol, 312–20 to reduce sugar, 324–25 for salads, 318–19 for soups/stews/sauces, 319 Tuna-Noodle Bake, 307 for vegetables, 317–18 for vegetarian foods, 512–13 recipes fruit snacks, 123 nutrient analysis of, 305 salsa, 305 salt-free herb blends, 151 yogurt cheese, 71 Recommended Dietary Allowances (RDAs), 15, 75, 430, 628–30 recycling, 300 red tide, 279 reduced-fat food, 53, 181 red wine, 171, 548 refined sugar, 113 refrigeration bacteria and, 275 food preservation and, 143 food storage and, 284–85 of leftovers, 297 of live mollusks, 292 safe duration, 287–88 registered dietitian (RD), 610 rennet/rennin, 207 restaurants See eating out resveratrol, 171, 548 Retin-A, 80 Retinol Activity Equivalent (RAE), 77 Reye’s syndrome, 595 riboflavin, 81–82, 130 rice cooked/uncooked equivalency, 264 enriched, 77 types of, 130, 137, 191, 192, 216, 265 rice bran, 140 rice diet, 47 rice milk, 379 rickets, 77, 79 rock salt, 148 rodenticides, 200 rooibos tea, 170 royal jelly, 595, 597 rubs, herb and spice, 329 Russian cuisine, 359 rutabaga, 188 saccharin, 112, 125, 126, 127, 198 safety of bottled water, 160 of drinking water, 159, 161 of tap water in other countries, 363 See also food safety; kitchen safety safflower oil, 57 St John’s wort, 169, 599, 602 depression and, 599 salad bars, 337–39, 515 sulfites and, 524 salad dressings, 268 salads fast food, 344 recipe modifications for, 318–19 salatrim, 63 saliva, 117, 302, 459, 557 salmon, 73, 79 calcium in canned, 103 See also seafood Salmonella, 193, 194, 245, 261, 275, 276 salsa, 218, 269, 305 salt, 143–52 dietary guidelines for, 13, 146, 543 history of, 143 iodized, 148, 195 moderated use of, 13, 145, 146, 320–21 PMS and, 430 as preservative, 143 substitutes, 148, 149–50 types of, 148 See also sodium SAM-e (S-adenosyl-methionine), 579 sandwiches, deli, 346–49 “sandwich” generation, 465 sapodilla, 190 saquinavir, 602 sardines, 53, 79, 103 satiety, 54 saturated fat, 12–13, 52, 55, 57, 540 bm_index.qxd 6/20/02 12:56 PM Page 655 INDEX dietary guidelines for, 12–13, 52, 543 in fast food, 347–48 food audit, 60–62 See also fats sauces guide to restaurant, 337 recipe modifications for, 319 shopping for, 268–69 saw palmetto, 589 Schilling test, 576 school-age children See children school meals, 410–11, 423 vegetarian, 515 scientific journals, 614 scientific research, terms, 614, 617 scurvy, 77, 86 seafood buying guide, 256 calcium in canned, 103 cooked, 257 fast food, 343–44 fat content, 58, 69, 222 live mollusks storage, 292 low-fat preparation of, 313 omega-3 benefits, 53, 56, 69, 180, 222, 542 pregnancy and, 443, 444 raw, 291, 357 recipe modifications for, 314–17 red tide and, 279 safety of, 275, 278, 279, 291, 443, 444 shopping for, 256–57 seaphire, 188 sea salt, 148 seasoned salt, 148 seasonings, 124, 271 herbs and spices, 326–31 salt-free blends, 151 seaweed, 140, 188 seeds, 53, 107 seitan, 501 selenium, 87, 89, 91, 98 sources of, 98, 132 self-help groups See support groups seltzer, 162, 267 senior citizens’ centers, 461, 464, 612 serotonin, 51, 118, 518 serum cholesterol See blood (serum) cholesterol servings in Food Guide Pyramid, 11, 211–214 in Food Pyramid for diabetes, 563 in Food Pyramid for school-age children, 406 number of, 213 serving sizes in Food Guide Pyramid, 213–14, 215, 216–17, 221, 222, 223–24 See also portion size sexual prowess, vitamin E and, 88 shark cartilage, 558, 595 shellfish See seafood Shigella, 276, 278 shopping See supermarket shopping shortening, 58 shoyu, 273 Sibutramine, 51 sickle-cell anemia, 576 SIDS (sudden infant death syndrome), 369, 372 sigmoidoscopy, 554 silicon, 91 silicon dioxide, 196 simethicone, 135 skin cancer, 554 skin-prick test, 532 sleep caffeine and, 170 fitness and, jet lag and, 360 menopause and, 449 physical activity and, 10 sleep apnea, 31 smoking body fat distribution and, 24 bone health and, 101, 422, 570 breast-feeding and, 372 breast milk and, 447 cancer and, 554 fitness and, heart disease and, 538, 545–46 high blood pressure and, 549 osteoporosis and, 569 phytonutrients and, 107 prepregnancy and, 435 sodium and, 144 smoothies, 345 snacks, 38, 39 for adolescents, 423 for athletes, 483, 494–95 for diabetics, 561–65 fat in, 70 fiber in, 132, 139–40 Food Guide Pyramid and, 231–34 fruits as, 123 nutrition and, 233–34 oral health and, 117, 232–33 for preschoolers, 400, 401 safety and, 298–99 for school-age children, 405 shopping for, 268 two-food-group, 232 for vegetarians, 500 for weight gain, 43 social problems alcohol use and, 14 binge eating disorder and, 46 social situations, as eating trigger, 40 soda See soft drinks 655 sodium, 94–95, 143–52, 485–86 dietary guidelines and, 13, 146, 543 in fast food, 347–48 high blood pressure and, 13, 144, 146, 549, 550 in medications, 581 moderate use of, 13, 146 pregnancy and, 146, 440 in processed foods, 95, 143, 147, 150 recommended consumption of, 145–46 reduction when eating out, 151–52 sources of, 95, 147–48 in sports drinks, 479 in water, 152 See also salt sodium nitrite, 196 soft drinks, 163, 169–70, 224, 267 antioxidants in, 169 athletes and, 480 caffeine in, 165, 166 without caffeine, 167 sorbitol, 125, 135, 562 soups canned, 264 degreasing of, 317 recipe modifications for, 319 sour cream, 259 calories in, 28 for weight gain, 43 soy-based infant formula, 378 soybean curd, 103 See also tofu soybean oil, 53, 57 soybeans, 137, 273 soyburgers, 180, 223 soy milk, 103, 176, 259, 532 infants and, 379 vegetarian diet and, 506 soy products, 510, 511, 532 breast cancer and, 448 heart health and, 541 menopause and, 451, 572 shopping for, 272–73 soy protein, 180, 541 soy sauce, 273, 355 spa cuisine, 340 Spanish cuisine, 516 sparkling water, 41, 160 spastic colon, 573–74 spices, 143, 326–31 reference guide, 330–31 spina bifida See neural tube defects spinach, 106 spirulina, 496, 595 Splenda, 127 sports anemia, 486, 576 sports drinks, 165, 169, 479–80, 494 spring water, 160 sprouts, safety of, 289 bm_index.qxd 6/20/02 12:56 PM Page 656 656 INDEX spuntino, 235 stabilizers, 196, 197 stamina, Staphylococcus aureus, 276 starches See complex carbohydrates starfruit, 190 statin drug therapy, 64 stearic acid, 58 steroids, 428, 497 stevia, 129 stevioside, 126 stews, 264, 319 sticky rice, 192 stress appetite loss and, 44 as eating trigger, 40 fitness and, heart disease and, 539, 546 physical activity and, 10, 36 supplements and, 583 stress incontinence, 31 stress tests, 450 stroke, 8, 451 alcoholic beverage use and, 14, 171 nutrition and, 6, overweight/obesity and, 31 phytonutrients and, 107 warning signs, 546 See also cardiovascular disease structure/function claims, 244, 606 substitutions, in recipes, 518 sucralose, 126, 127–28 sucrose, 114, 198 vs intense sweeteners, 128 See also sugars sudden infant death syndrome (SIDS), 369, 372 sugar alcohols See polyols sugar beet, 113 sugars, 112–25 baking and, 324 calories in, 115 chocolate and, 124–25 cooking with less, 324–25 diabetes and, 118, 562 dietary guidelines and, 13, 120, 543 food preparation chemistry and, 121–22 in foods, 120–25 healthful eating and, 122–23 high-protein/low-“carb” diets and, 47–48 hyperactivity and, 117–18, 412 moderate use of, 13 as nutrient, 14 shopping for, 270 tooth decay and, 13, 115–16, 120 See also fructose; honey; intense sweeteners sugar replacer, 125 sweetness comparisons, 128 See also polyols suicide, alcoholic beverage use and, 14, 171 sulfites, 172, 195–96, 199 in foods, 523 in salad bar items, 254 sensitivity to, 196, 518, 523–26 sun blocks, 80, 554 Sunette, 127 sunflower oil, 57 sunlight, 79, 80, 456, 585 supermarket shopping, 237–73 mature adults and, 464 practical tips, 38, 248–49 for vegetarian diet, 511–12 vs health food stores, 243 supertaster, 302 Supplement Facts, 604–05 supplements See dietary supplements support groups for eating disorders, 46 for weight management, 51 surgery, 31, 51 cancer and, 555 supplements and, 602 surimi, 255 sweating, 477 salt and, 144, 146 water loss from, 153, 154, 475, weight management and, 49 SweetMate, 127 sweetness comparisons, 128 innate taste preference for, 302 Sweet’n Low, 127 Sweet One, 127 sweet rice, 192 swelling, pregnancy and, 442–43 swimming, dehydration and, 478 Swiss cuisine, 516 Swiss Sweet, 127 synbiotics, 181 Syndrome X See insulin resistance syndrome synthetic food colors, 197 table salt, 148, 320–21 tagatose, 126, 128 Take Control, 64, 541 take-out foods, 271 safety of, 339–40 in supermarkets, 271 “talk-sing” test, 10 tamari, 273 tamarillo, 190 tamoxifen, 448 tannins, 171 tapas, 235 tap water, 157–59 safety in other countries, 363 taro, 188 taste, 301–02 cancer and, 556 food choice and, 179 innate preference for sweet, 302 mature adults and, 466–67 medications affecting, 466–67 perception of salt, 149 tips for lifting, 304 See also flavor; flavorings teas, 167–68 caffeine in, 165, 166 health benefits of, 167–68 phytonutrients in, 107, 109, 542 teenagers See adolescents teething, 382 temperature contrast in food choices, 303 food safety danger zone, 275–76 meat thermometer and, 292, 295, 296 safe internal cooking, 291, 292 See also body temperature terpenes, 108 testosterone, 432, 497 Texmati rice, 191 texture contrast, in food choices, 303 textured soy protein (TSP), 273 texturizers, 197 Thai cuisine, 356–57 thaumatin, 126 thawing, food safety and, 286 theobromine, 517 thermometer, meat, 292, 295, 296 thiamin, 81, 130, 524 thickeners, 196, 197 thiols, 108 thirst, 155, 170, 173, 175 mature adults and, 459 thirst quenchers, non-alcoholic, 175 thyroid blood cholesterol and, 545 fatigue and, 449 weight and, 29 thyroid disease, 521 tisane See teas tocopherols, 89, 195 toddlers See preschoolers tofu, 102, 103, 137, 223, 273, 510, 514 Tolerable Upper Intake Level (UL), 15, 75, 628, 631–32 tomatillo, 189 tomatoes, cooked, 312 tooth decay, 115, 232–33 baby bottles and, 116, 385 bulimia nervosa and, 45 intense sweeteners and, 129 bm_index.qxd 6/20/02 12:56 PM Page 657 INDEX polyols and, 125 sugars and, 13, 115–16, 120 tortillas, 91 total fat, 12–13, 52, 540 See also fats towels and dishcloths, cleaning of, 282 toxemia, pregnancy and, 443 toxins, natural, 208 toxoplasmosis, 278, 443 trace minerals, 91–92, 95–100 trade-offs, in meal planning, 226 trans fatty acids, 56, 58, 541 trauma, eating disorders and, 45 travel baby food needs and, 390 diarrhea, 276–77 eating situations and, 358–63 food safety and, 362–63 physical activity and, 496 tap water and, 363 See also airline travel trichinosis, 278 triglycerides, 52, 55, 57 heart health and, 543–44 weight loss and, 31 women and, 450 trihalomethane (THM), 158 triticale, 191–92 tuna, calories and fat in, 263 Tuna-Noodle Bake (recipe), 307 turbinado sugar, 113 turkey, deep-fried, 316 See also poultry tyrosine, 525 ugli fruit, 190 UL See Tolerable Upper Intake Level ulcerative colitis, 575 ulcers, 574–75 ultraviolet light, 79, 80 cancer and, 554 See also sunlight umami, 149, 301 underweight, 29–30 eating disorders and, 44 management of, 43–44 unit pricing, in supermarkets, 248, 249 Universal Product Codes (UPCs), 246 unmodified whole foods, 180 unsaturated fatty acids, 57 See also fats urinary tract infections, 589 cranberry juice and, 431 phytonutrients and, 107 urine, 155, 478 urine test, for diabetes, 560, 561 USDA Symposium on Childhood Obesity, 29 utensils cleaning of, 282, 283 for healthful cooking, 325–26 for infants, 386 vaginal yeast infections, 431 valerian, 594, 602 vanadium, 91 vanilla frozen yogurt, calories in, 39 variety See food choices vegans, 422, 499, 507 See also vegetarians vegetable oils, 53, 56 fatty acids in, 57 vitamin E and, 79 See specific vegetable oils vegetables, 11–12, 217–18 antioxidant potential of, 90 cruciferous, 218 dietary guidelines for, 11–12, 543, 553 fiber in, 139–40 in Food Guide Pyramid, 217 frozen, 262 heirloom, 183 for infants, 386–87 juicing of, 164 less common, 185, 187–89 mature adults and, 454 more in food preparation, 311 phytonutrients and, 107 recipe modifications for, 317–18 shopping for fresh, 250–51 supermarket, 251–52 for weight management, 37 vegetable shortening, 58 vegetarians, 498–516 anemia and, 576 breast-feeding and, 505–6, 507 breast milk and, 447 daily food guide for, 512 ethnic dishes for, 515–16 pregnancy and, 439, 441 preschoolers and, 395 shopping for, 511–12 sports activity and, 489 vegan, 422, 499, 507 vitamin/mineral supplements and, 585 very-low-calorie liquid diets, 48–49 Vibrio vulnificus, 276, 278 Vietnamese cuisine, 356–57 violence, alcoholic beverage use and, 14, 171 vision See eye problems vitamin A, 75, 76–79 dietary supplement risk and, 585 in juices, 163 mature adult needs, 77, 458 pregnancy and, 438 sources of, 77–78, 218, 219–20 See also beta carotene; carotenoids 657 vitamin B1 (thiamin), 81, 130 vitamin B2 (riboflavin), 81–82, 130 vitamin B6 (pyridoxine), 82–83, 446, 458, 586 vitamin B12 (cobalamin), 84–85, 376, 438, 446, 458 anemia and, 576 vegans and, 502 vitamin B complex, 75, 81–85, 132 biotin, 85 folate, 83–84, 218, 219–20, 432, 433, 434–35, 438 niacin, 82, 130 pantothenic acid, 85 vitamin C, 8, 86–87, 89 adolescent needs, 422 common cold and, 579 dietary supplement risk and, 586 free radicals and, 89 in juices, 163, 164 mature adults needs, 457 pregnancy and, 438 sources of, 87, 132, 218, 219–20 vegetarian diet and, 504 vitamin D, 78–79 breast-feeding and, 375–76, 446 calcium absorption and, 571 mature adult needs and, 456 for oral health, 117 pregnancy and, 439 sources of, 79 vegetarian diet and, 503 vitamin E, 79–80, 88–89, 602 aging and, 88, 455 free radicals and, 89 sources of, 80, 89, 132 vitamin K, 80–81 source of, 81 vitamins, 74–91 athletes and, 475, 485 dietary reference intakes, 629 fat and, 53 fat-soluble, 75, 76–81 Food Guide Pyramid and, 11 food preparation and, 81, 83, 312 microwave cooking and, 83, 312 minerals teamed with, 74–75 as nutrient, 15 pregnancy and, 437 supplements See dietary supplements Tolerable Intake Level, 631–32 very-low-calorie liquid diets and, 49 water-soluble, 75, 81–91 See also specific vitamins vocabulary, nutrition studies and, 614, 617 vomiting in bulimia nervosa, 45 causes/treatment, 574 bm_index.qxd 6/20/02 12:56 PM Page 658 658 INDEX vomiting (continued) fluid need with, 155 in infants, 370 in pregnancy, 441 sodium deficiency and, 144 waistline health risks and, 24 measurement of, 8, 24 warming infant foods, 387, 389 warning signs of bulimia nervosa, 45–46 of dehydration, 154, 478, 480 of eating disorders, 45–46 of heart attack and stroke, 546 of mature adult poor nutrition, 463 waste disposal, in kitchen, 300 water, 153–63 athletes and, 478–79 bottled, 159–61 chlorination of, 157–58, 161 emergency supply of, 159 flavored, 162 fluid balance and, 144, 156 fluoride in, 157 in food, 155 foreign travel and, 363 increased-intake strategies, 156, 459 lead in, 162–63, 414, 443 minerals in, 158–59 nitrates in, 162, 163 nitrites in, 162, 163 as nutrient, 15, 153–54 pregnancy and, 440 safety of drinking, 159, 161 school-age children and, 412 sodium in, 152 tap, 157–59 water filters, 161, 162 water retention, 42, 155, 442 water softeners, 152, 159 water-soluble vitamins, 75, 81–91 See also specific types waxed produce, 202 waxy rice, 192 weaning, from breast-feeding, 376–77 weather-resistant crops, 206 wehani rice, 192 weight-bearing activities, 101, 456, 486–87, 571 weight management, 21–51 adolescents and, 413–14, 426–28 alcohol and, 38, 172 athletes and, 487, 491–93 celebrations and, 41–42 children and, 413–414 child athletes and, 488 cravings and, 49 cycling problem, 34, 47, 49 diabetes and, 8, 24, 31, 560, 565–66 dietary guidelines for, 8, 30, 543, 553 dietary supplements and, 584–85 eating disorders and, 44–47 eating habits and, 38–41 fad diets and, 47–50, 422 fiber and, 37, 134 fitness and, heart health and, 545 high blood pressure and, 550 intense sweeteners and, 128 liposuction and, 51 mature adults and, 469–70 meal planning and, 38 menopause and, 449 motivation for, 32–33, 42–43, 50, 434 physical activity and, 9, 21, 33, 34–36, 42, 44, 413–14 professional help for, 50 sodium and, 144 sugars and, 119 supermarket shopping and, 38 support groups, 51 sweating and, 49 underweight and, 27, 36, 43–44, 487 vegetarian diet and, 506 See also overweight/obesity wheat allergy, gluten intolerance vs., 523 wheat berries, 137, 192 wheat bran, 131, 134, 140 wheat germ, 134, 140, 496–97 wheat gluten, 501, 520–23 whipped topping, 263 white wine, calories per gram in, 38 whole grains, 97, 130, 137, 216 bread and, 132 brown rice as, 265 cooking with, 322 parts of, 132 pasta and, 264 phytonutrients and, 107 for weight management, 37 whole wheat, 137 wild mushrooms, safety of, 289 wild rice, 192, 265 wild yam, 451 willow bark, 592, 595 wine alcohol content of, 176 benefits of red, 171, 548 calories in, 176 cooking with, 173, 326 shopping for, 268 sulfites in, 624 withdrawal, from caffeine, 166, 167 women, 429–51 calcium needs, 433 cardiovascular disease and, 451, 546 cholesterol and, 450 eating disorders and, 45 heart disease and, 450, 546 osteoporosis and, 568, 569 See also breast-feeding; menopause; menstruation; pregnancy work surfaces, cleaning of, 282 wormwood, 595 wraps See sandwiches xerophthalmia, 77 xylitol, 125, 562 yeast, 196 yeast infections, 431 Yersinia enterocolitica, 276, 278 yogurt, 103, 221–22 frozen, 39, 91, 262 probiotic cultures in, 111 shopping for, 258 vaginal yeast infections and, 431 yogurt cheese, 71, 314 yohimbe, 594, 595 “yo-yo” dieting, 34, 47, 49 yuca root, 187 Zabiah Halal symbols, food label, 246 zapote, 190 zeaxanthin, 87 zinc, 91, 98–100 adolescent needs, 421, 422 breast-feeding and, 446 mature adult needs, 458 pregnancy and, 440 sources of, 99–100, 132 vegetarian diet and, 504–5 zoonutrients, 181 ... developing the American Dietetic Association Complete Food and Nutrition Guide, I’ve been grateful and indebted to the many professionals, colleagues, and friends—in the fields of nutrition and dietetics,... how our food is grown and processed All these important issues and more are discussed in the second edition of the American Dietetic Association Complete Food and Nutrition Guide Written and reviewed... of the American Dietetic Association Complete Food and Nutrition Guide We hope the answers to their food and nutrition questions will also answer many of yours! 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