American Dietetic Association complete food and nutrition guide (2012)

Foreword. Acknowledgments. Introduction. PART I: Eat Smart, Live Well: It's About You! CHAPTER 1: 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. PART II: Healthful Eating: The Basics. CHAPTER 2: Your Healthy Weight. 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 3: Fat Facts. Fats Matter. Cholesterol: Different from Fat. Too Much of a Good Thing? CHAPTER 4: Vitamins, Minerals, and Phytonutrients: Variety on Your Plate. Vitamins and Minerals: Team Players! Vitamins: The Basics. Minerals--Not Heavy Metal. Phytonutrients--a Crop for Good Health. CHAPTER 5: Sweet Talk: Sugar and Other Sweeteners. Sugars: The Sweet Basics. Sugars Your Food. Polyols: Sugar Replacers. Intense Sweeteners: Flavor without Calories. CHAPTER 6: Fiber: Your Body's Broom. Fiber: An Important Nonnutrient. For Fiber--Variety! CHAPTER 7: Sodium: A Salty Subject. Sodium and Your Health. Sodium Your Food Choices. Flavor ... with Less Salt and Sodium. CHAPTER 8: Fluids: Often Overlooked. A Fluid Asset. What's to Drink? PART III: Smart Eating: The Consumer Marketplace. CHAPTER 9: What's on Today's Table? Food: What's in Store for You? Ensuring Your Food Supply. CHAPTER 10: Planning to Eat Smart. The Food Guide Pyramid: Your Healthful Eating Guide. What's Inside the Pyramid? Health--Wise Eating Strategies. CHAPTER 11: Supermarket Smarts. Today's Food Labels. Supermarket Psychology. Your Shopping Guide. Food Safety: Start at the Store. CHAPTER 12: The Safe Kitchen. Foodborne Illness: More Common than You Think! Checklist for a Clean Safekeeping Safe Preparation and Service Quick Tips for Injury Prevention The Eco Kitchen . CHAPTER 13: Nutrition. Resetting Your Table ... for Taste and Health. Simply Nutritious, Simply Delicious. Add Life to Your Spices--and Herbs, Too! CHAPTER 14: Your Food Away from Home. Dining for Health and Pleasure. Safe Take--Out. Fast Food, Healthful Food. Eating Ethnic Style. Eating for Travelers. PART IV: Food for Health: Every Age, Every Stage of Life. CHAPTER 15: Off to a Healthy Start. Breast--Feeding Your Baby. Another Healthful Option: Bottle--Feeding. Solid Advice on Solid Foods. CHAPTER 16: Food to Grow On. Toddlers and Preschoolers: Food for the Early Years. Eating ABCs for School--Age Children. Feeding the Teen Machine. CHAPTER 17: For Women Only. Childbearing Years: Nutrition, Menstruation, and Prepregnancy. Congratulations! You're Expecting! For Those Who Breast--Feed. Now for Menopause. CHAPTER 18: For Mature Adults: Healthful Eating! Aged to Perfection! When Lifestyles Change. Changes That Challenge. PART V: Healthful Eating: Special Issues. CHAPTER 19: Athlete's Guide: Winning Nutrition. Nutrients for Active Living. A High--Performance Diet. Making Weight. The Game Plan. Ergogenic Aids: No Substitute for Training. CHAPTER 20 The Vegetarian Way. Being Vegetarian. Vegetarian Diets: Nutritionally Speaking. Throughout the Life Cycle. Vegging Out the Healthful Way! CHAPTER 21: Sensitive about Food. Food Intolerances and Other Adverse Food Reactions: Copycat Symptoms. Food Allergies: Commonly Uncommon. CHAPTER 22: Smart Eating to Prevent and Treat Disease. 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. CHAPTER 23: Supplements: Use and Abuse. Dietary Supplements: What Are They? Supplements: Safe? Effective? If You Take a Supplement. PART VI: Resources: More about Healthful Eating. CHAPTER 24: Well Informed? Need Nutrition Advice? Be Your Own Judge! Case against Health Fraud. Resources You Can Use. Appendices. 1997--2001 Dietary Reference Intakes. Protein: 1989 Recommended Dietary Allowances. Growth Charts: Body Mass Index for Children and Teens. Body Mass Index for Adults. Carbohydrates Common Foods. % Daily Values: What Are They Based On? Health Claims on Food Labels. Functions of Selected Additives. Index.