Updated with the latest available research and the new 2020-2025 Dietary Guidelines
It's a scientific fact: You really are what you eat. Good nutrition is your meal-ticket to staying sleek, healthy, and strong--both physically and mentally. Nutrition For Dummies, 7th Edition is a complete guide that shows you how to maintain a healthy weight, promote health, and prevent chronic disease. This book gives you the know-how to put together a shopping list, prepare healthy foods, and easily cut calories. Along the way, there's up-to-the-minute guidance for building a nutritious diet at every stage of life from toddler time to your Golden Years. Enjoy!
Autorentext
Carol Ann Rinzler is a former nutrition columnist for the New York Daily News and the author of more than 30 health-related books, including Controlling Cholesterol For Dummies, Heartburn and Reflux For Dummies, The New Complete Book of Food, the award-winning Estrogen and Breast Cancer: A Warning for Women, and Leonardo's Foot, which the American Association for the Advancement of Science described as some of the best writing about science for the non-scientist encountered in recent years.
Klappentext
Eat, drink, and be healthy!
A healthful diet helps with, well, everything! With Nutrition For Dummies, you can tweak what, when, and how you eat for a feel-better lifestyle. You'll make friends with your insides as you learn about digestion, brain foods, gut health, and all the cutting-edge nutrition science. This latest edition provides guidance for all ages and stages, including pregnant women and infants, and arms you with the know-how to reach for the right stuff when hunger strikes. Food pyramid? Nutrition labels? Supplements? Calories? We've got you covered.
Inside. . .
- Make healthier choices without sacrificing the fun of eating
- Feel your best by balancing carbs, protein, vitamins, and minerals
- Discover research on how diet affects aging and mental health
- Follow the new 2020-2025 Dietary Guidelines for Americans
Inhalt
Introduction 1
About This Book 1
Foolish Assumptions 2
Icons Used in This Book 3
Beyond the Book 3
Where to Go from Here 3
Part 1: Nutrition 101: The Basic Facts about Nutrition 5
Chapter 1: Nutrition Equals Life: Knowing What to Eat to Get What You Need 7
Discovering the First Principles of Nutrition 8
Breaking nutrients into two groups 9
Looking at essential nutrients 10
Protecting the Nutrients in Your Food 12
Knowing Your Nutritional Status 13
Fitting Food into the Medicine Chest 14
Finding Nutrition Facts 14
Nutrition people 14
Questions to ask about any study 15
Chapter 2: Digestion: The 24/7 Food Factory 21
Introducing the Digestive System 21
Digestion: One Step at a Time 23
Your brain, eyes, and nose 23
Your mouth 24
Your stomach 25
Your small intestine 25
Your large intestine 27
Chapter 3: How Much Nutrition Do You Need? 31
RDAs: Guidelines for Good Nutrition 31
Proteins, vitamins, and minerals: The essentials 32
Recommendations for carbohydrates, fats, dietary fiber, and alcohol 32
Different people, different needs 33
AIs: The Nutritional Numbers Formerly Known as ESADDIs 34
DRI: The Totally Complete Nutrition Guide 35
Chapter 4: Bigger But Not Better 41
The Obesity Epidemic 42
Observing the Obesity Map 42
Determining How Much You Should Weigh 44
Weight charts and tables 44
The BMI: Another way to rate your weight 46
Understanding What the Numbers Really Mean 48
Increasing the odds of accuracy 49
Seeing red flags on weight and health 49
Facing the Numbers When They Don't Fit Your Body 50
Chapter 5: Calories: Powering Up the Body 53
Counting the Calories in Food 54
Empty calories 55
Every calorie counts 56
Determining How Many Calories You Need 57
Resting energy expenditure (REE) 57
Sex, glands, and chocolate cake 58
Energy for work 60
Calculating Your Daily Calorie Needs 61
Part 2: The Good Stuff in Your Food 63
Chapter 6: Protein Power 65
Understanding How Your Body Uses Proteins 65
Moving Proteins from Your Dinner Plate to Your Cells 67
Differentiating Dietary Proteins 68
Essential and nonessential proteins 68
Evaluating proteins 69
Figuring Out How Much Protein You Need 73
Calculating the correct amount 73
Dodging protein deficiency 74
Boosting your protein intake: Special considerations 74
Avoiding protein overload 75
Chapter 7: Facing Facts on Fat and Cholesterol 77
Discovering How Your Body Uses Fats 77
Understanding what fats do for you 78
Pulling energy from fat 78
Defining Fatty Acids and Their Relationship to Dietary Fat 80
Focusing on the Fats in Food 82
Looking at the fatty acids in food 82
Identifying the foods with fats 84
Getting the right amount of fat 84
Considering Cholesterol and You 87
Cholesterol and heart disease 87
Lipoproteins 88
Diet and cholesterol 90
Chapter 8: Carbohydrates: A Complex Story 93
Checking Out Carbohydrates 93
Simple carbohydrates 94
Complex carbohydrates 94
Dietary fiber 94
Carbohydrates and Energy: A Biochemical Love Story 95
How glucose becomes energy 96
How pasta ends up on your hips w...