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Tables of Contents for Food and You
Chapter/Section Title
Page #
Page Count
Acknowledgments
xi
Introduction
xiii
Making Healthy Choices
1
12
Nutrition As a Science
3
1
Busy Lives = Quick Foods
3
1
The Fitness Craze
4
1
Nutritional Knowledge Helps
5
1
Change Doesn't Have to Be Hard
5
2
Getting Active
7
1
Healthy Habits As a Way of Life
8
2
Guiding Principles
10
3
The Basics
13
20
What Is Good Nutrition?
14
1
What's a Serving?
14
2
How Do I Know What I'm Eating?
16
10
Antioxidants and the Role They Play
26
1
How's My Weight?
27
2
Simple Changes to Make Today
29
4
Going Veg!
33
14
It's Tasty, Too
34
1
Historical Morsels
35
1
Where Does the Protein Come From?
36
3
Vitamins and Minerals
39
2
Watch Out for the Fat
41
1
Camouflaging Eating Disorders?
42
1
A Vegetarian by Many Names
43
1
Which Aisle Is the Agar-Agar In?
43
4
Fast-Food Trap
47
14
Nutrition Makeovers
48
2
Fast Food Is on the Move
50
1
Everyone Is Gaining Weight
51
1
You Are What You Eat
52
1
Potato: Friend or Foe?
53
1
Surprising Food Choices
54
1
The Three Bs of Breakfast
55
1
Junk-Food Junkies
55
1
Labels Can Help
56
1
Good Snacking Tips
57
1
A Fast-Food Invasion
58
1
What Else Can Be Done?
59
2
Get Off the Couch
61
14
Everyday Exercise
64
1
Start Slowly
65
2
Aerobic Fitness
67
1
Building Muscles
68
1
Flexibility
68
1
Losing the Fat
68
1
How Does Exercise Burn Fat?
69
1
Stick with It
70
2
Do Athletes Need Supplements?
72
1
What If I Have Asthma?
73
2
Losing Weight the Healthy Way
75
12
Do You Need to Lose Weight?
76
1
Sensible Eating Strategies
77
2
Fads and Pills: An Easier Way?
79
1
``Guaranteed Weight Loss''--Save Your Money
80
1
New Diets from Old Ideas
81
1
Complications from Fen-Phen and Redux
82
2
Herbal Supplements Are Not ``Natural'' Choices
84
1
Should I Join a Weight-Loss Program?
85
2
Risky Business: Tobacco, Alcohol, and Drugs
87
22
Cigarettes
88
1
Starting Young
89
2
How Do I Quit?
91
3
Alcohol
94
3
Drugs
97
4
AIDS and HIV
101
8
Be a Smart Food Shopper
109
18
Convenience Matters
110
1
Planning Starts at Home
111
2
Understanding Labels
113
2
Comparing Prices
115
1
Money-Saving Tips
116
1
What About Organic Food?
117
1
New Food Frontiers: Irradiation and Bioengineering
118
2
Bioengineered or Gene-Altered Foods
120
2
Shopping History
122
1
Other Places to Shop
123
1
Virtual Shopping
124
3
Setting Up Your First Kitchen
127
16
Right Tools for the Right Job
128
2
Basic Equipment
130
1
Stocking the Larder
131
1
Setting Up a Safe Kitchen
131
1
Hot, Cold, and Clean: The Three Rules of Food Safety
132
2
Can Your Kitchen Pass the Food Safety Test?
134
1
Quiz
134
9
Eating Disorders
143
10
Anorexia Nervosa
144
1
Bulimia Nervosa
144
2
Family Get-Togethers and Eating Disorders
146
1
Food As an Obsession
147
2
Do You Have an Eating Disorder?
149
4
Special Diets
153
18
Diabetes
154
5
Allergies and Food Intolerance
159
2
Diseases of the Digestive Tract
161
3
Kosher: A Diet with a Higher Purpose
164
1
Nutrition During Pregnancy and Lactation
165
6
Appendix A: Glossary
171
18
Appendix B: The Smart Snacker's Guide to Substitutions
189
4
Appendix C: Recommended Dietary Intakes for Young People
193
2
Appendix D: Sample Five-Day Menu for 1,600, 2,200, and 2,800 Calories with Recipes
195
26
Appendix E: A Well-Stocked Pantry
221
2
Appendix F: Pesticides
223
4
Appendix G: What's on the Web
227
20
Index
247