The Everything Nutrition Book
by Tessmer, Kimberly A.Format: Paperback
Pub. Date: 2003-06-01
Publisher(s): Adams Media Corp
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Summary
A registered dietitian presents helpful facts and informational guidelines on exercise, food intake, cholesterol counts, and reading food labels, as well as tips on special nutritional planning for women, children, and vegetarians. Original.
Author Biography
Kimberly A. Tessmer, R.D., L.D., is a registered dietitian who currently owns and operates Nutrition Focus. She has been the National Corporate Dietitian for three major weight loss companies as well as Foodservice Manager and Dietetic Technician at several hospitals. Ms. Tessmer, who lives in Parma, OH, is a member of the American Dietetic Association
Table of Contents
| Dedication | p. ix |
| Top Ten Things You'll Learn from Reading This Book | p. x |
| Introduction | p. xi |
| Health Measures | p. 1 |
| Weighing Your Risk | p. 2 |
| Your Healthy Weight | p. 3 |
| Assessing Your Weight | p. 5 |
| Measuring Body Composition | p. 6 |
| Body Mass Index | p. 9 |
| What Are Calories? | p. 10 |
| Smart Nutrition Choices | p. 13 |
| The Dietary Guidelines | p. 14 |
| Aim for Fitness | p. 14 |
| Build a Healthy Base | p. 16 |
| Choose Sensibly | p. 18 |
| What Is the Food Guide Pyramid? | p. 21 |
| Serving Sizes | p. 22 |
| Number of Servings | p. 23 |
| Exploring the Food Groups | p. 25 |
| Bread, Cereal, Rice, and Pasta Group | p. 26 |
| Vegetable Group | p. 28 |
| Fruit Group | p. 31 |
| The Meat Group | p. 34 |
| Milk, Yogurt, and Cheese Group | p. 28 |
| Fats, Oils, and Sweets | p. 40 |
| Putting the Pyramid Together | p. 40 |
| Healthy Eating Strategies | p. 41 |
| Get a Head Start with Breakfast | p. 42 |
| Don't Skip Meals | p. 43 |
| Slow Down! | p. 44 |
| Controlling Portion Sizes | p. 45 |
| Smart Snacking | p. 46 |
| Curious about Caffeine? | p. 47 |
| Hunger vs. Cravings | p. 50 |
| Macronutrient Basics | p. 55 |
| Macronutrient Needs | p. 56 |
| Crazy for Carbohydrates | p. 57 |
| Protein Power | p. 60 |
| The Skinny on Fat | p. 64 |
| Dietary Supplements | p. 68 |
| Hidden Treasures: Valuable Vitamins | p. 71 |
| What Are Vitamins? | p. 72 |
| Dietary Reference Intakes (DRIs) | p. 73 |
| Fat-Soluble Vitamins | p. 74 |
| Water-Soluble Vitamins | p. 78 |
| Hidden Treasures: Mighty Minerals | p. 85 |
| What Are Minerals? | p. 86 |
| Potassium | p. 86 |
| Sodium | p. 87 |
| Chloride | p. 88 |
| Magnesium | p. 88 |
| Phosphorus | p. 89 |
| Calcium | p. 90 |
| Trace Minerals | p. 91 |
| Two Nutrition Wonders: Fiber and Water | p. 99 |
| Focus on Fiber | p. 100 |
| Fiber's Health Benefits | p. 101 |
| Are You Getting Enough Fiber? | p. 103 |
| Water: A Nutrient for Life | p. 106 |
| Drinking Water for Health | p. 107 |
| How Much We Need | p. 107 |
| Water and Exercise | p. 111 |
| Throwing Salt over Your Shoulder | p. 113 |
| Salt vs. Sodium | p. 114 |
| Sodium and Your Health | p. 114 |
| The Scoop on Sodium | p. 116 |
| Sodium in Your Diet | p. 118 |
| Decreasing Your Sodium Intake | p. 122 |
| Sodium Label Lingo | p. 124 |
| Computing Your Cholesterol | p. 127 |
| What Is Cholesterol? | p. 128 |
| The Good and the Bad | p. 128 |
| Check Your Blood Cholesterol | p. 130 |
| Lowering Your Cholesterol Levels | p. 133 |
| Cholesterol-Lowering Margarines | p. 139 |
| Cholesterol and Fat Label Lingo | p. 140 |
| Lightening up the Sugar | p. 143 |
| What Is Sugar? | p. 144 |
| How Much Sugar? | p. 146 |
| Curbing Your Sugar Intake | p. 147 |
| Sugar Myths | p. 149 |
| Artificial Sweeteners | p. 150 |
| Sugar and Diabetes | p. 155 |
| Sugar Label Lingo | p. 157 |
| Comprehending the Food Label | p. 159 |
| What Is on the Food Label? | p. 160 |
| The Nutrition Facts Panel | p. 161 |
| Nutrients on the Label | p. 163 |
| Percent Daily Value | p. 164 |
| Nutritional Claims | p. 168 |
| Health Claims | p. 170 |
| Ingredient Lists | p. 172 |
| Tips on the Food Label | p. 173 |
| Let's Get Cookin' | p. 175 |
| Stocking a Healthy Kitchen | p. 176 |
| Recipe Modification: Getting Started | p. 178 |
| Cooking Methods | p. 181 |
| Using Herbs and Spices | p. 184 |
| Finding a Good Cookbook | p. 186 |
| A Healthy Start | p. 187 |
| Breastmilk vs. Formula | p. 188 |
| Starting Solid Foods | p. 190 |
| Growth Charts | p. 193 |
| Food Allergies | p. 194 |
| Toddlers and Preschoolers | p. 196 |
| How Much Food Is Enough? | p. 197 |
| Food Jags | p. 198 |
| Trying New Foods | p. 199 |
| Nutrition to Grow With | p. 201 |
| Nutrition for School-Age Children | p. 202 |
| The Dilemma of Overweight Children | p. 204 |
| Feeding Your Teen | p. 207 |
| Eating Disorders | p. 209 |
| The College Years | p. 211 |
| Nutrition Before, During, and After Pregnancy | p. 219 |
| Pregnancy and Weight Gain | p. 220 |
| Pregnancy and Calorie Needs | p. 221 |
| Vitamin and Mineral Needs | p. 222 |
| Handling the Discomforts of Pregnancy | p. 225 |
| Pregnancy and Diabetes | p. 228 |
| For Women Who Breastfeed | p. 229 |
| What Women Need | p. 231 |
| Nutrition and Menstruation | p. 232 |
| Nutrition and Menopause | p. 234 |
| Women and Heart Disease | p. 236 |
| Osteoporosis | p. 237 |
| Breast Cancer | p. 239 |
| Obesity and Overweight in Women | p. 241 |
| Eating Disorders | p. 242 |
| Special Nutritional Concerns | p. 247 |
| Understanding Food Allergies | p. 248 |
| Lactose Intolerance | p. 251 |
| Celiac Disease | p. 253 |
| Irritable Bowel Syndrome | p. 256 |
| The Cancer Connection | p. 257 |
| Hypertension and Diet | p. 260 |
| Taking Care of Your Heart | p. 262 |
| Diabetes | p. 264 |
| Vegetarian Power | p. 269 |
| Being a Vegetarian | p. 270 |
| Vegetarian Menu Planning | p. 271 |
| Nutritional Considerations | p. 272 |
| Vegetarian Throughout the Life Cycle | p. 275 |
| Becoming a Vegetarian | p. 276 |
| The Joy of Soy | p. 277 |
| Nutrition for Fitness | p. 281 |
| Don't Forget Your Carbs | p. 282 |
| Protein Plus | p. 283 |
| Fluids for Peak Performance | p. 284 |
| Electrolytes | p. 285 |
| Energy Needs | p. 285 |
| Body Mass Index Table | p. 288 |
| Good Sources of Nutrients | p. 289 |
| Terms for Common Allergens | p. 291 |
| Nutrition Resources | p. 293 |
| Index | p. 297 |
| Table of Contents provided by Ingram. All Rights Reserved. |
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