Index

Symbols overview, 325 content of, 112 oxidative stress, 326 digestion of, 25, 26 %DV (percentage daily value), 175 polyphenols, 327 distilled beverages, 110–111 short-term memory, 325 as diuretics, 160 supplements and, 326 effect on mood, 332 A aerobic activity, 215 as empty-calorie food, 55 ABC system, restaurants, , 297, 303 fermented beverages, 110 242–243 African Heritage Diet Pyramid foods used to produce, 111 abstaining from alcohol, and Plate, 225 117–118 how body processes, 112–114 age Academy of Nutrition and moderation and, 119 Dietetics (AND) website, 363 alcohol and, 118–119 physical effects of Acesulfame-K (Ace-K), 263 coffee and longevity, 381 overdrinking, 115–116 acetylcholine, 131 dietary recommendations proof, 112 and, 33 acid group, 81 recommendations for intake effect on protein synthesis, 73 of, 32–33 across-fiber pattern theory of gustatory coding, 194. losing weight later in life, 46 Alcohol and Tobacco Trade and See also role of BMI in predicting Tax Bureau (ATT), 112 ACS (American Cancer Society), health, 49 alcohol by volume (Alc/Vol), 112 115, 364 supplements and, 169 alcohol dehydrogenase (ADH) active persons, calorie in weight charts, 44, 45 enzyme, 113 requirements for, 61–62 ageusia, 195 alcoholism, 116–117 Adequate Intake (AI) of AHA (American Heart Alc/Vol (alcohol by volume), 112 nutrients, 31, 34–35, 37–39, Association), 162, 363–364 alkaline pancreatic juices, 26 131–134, 148–151 AI (Adequate Intake) of allergens, 305, 312–313 ADH (alcohol dehydrogenase) nutrients, 31, 34–35, 37–39, allergies, food enzyme, 113 131–134, 148–151 allergens, 312, 313 adipose tissue, 78. See also fat air control food processing, (body) 254–255 Allergy Eight, 315–316 adrenal glands, 59 albumin, 74 anaphylaxis, 313 adrenaline, 59, 197, 313 alcohol antibodies, 312–313 adult brain abstaining from, 117–118 antigens, 313 amnesia, 325 COPYRIGHTEDaddiction to, 115–117 MATERIALbasophils, 312–313 belly fat and, 327 age and, 118–119 coping with, 315–319 DASH diet, 328 alcoholism, 116–117 delayed reactions, 314 flavonoids, 327 benefits of moderate diagnosing, 311–314 inflammation, 326 consumption, 114–116 elimination diet, 314 long-term memory, 325 biochemical process of, ELISA, 313 Mediterranean diet, 328 109–110 epinephrine, 313, 319 MIND diet, 328–329 brewing, 110–111 histamines, 313 calories in, 54 identifying, 314

Index 401

b02.indd 401 Trim size: 7.375 in × 9.25 in March 24, 2021 2:18 PM allergies, food (continued) animal studies, 16 Atkins diet, 56–57, 79 IgE, 313 anorexia nervosa, 74, 190 atoms, chemical bonding immediate reactions, 314 anterograde amnesia, 325 between, 80–81 intolerance, 313 anthocyanins, 300 ATT (Alcohol and Tobacco Trade and Tax Bureau), 112 mast cells, 312–313 anthropophagy, 19 “average man” concept, 46, 47 overview, 311 antibiotics avocados, 371 RAST, 313 food-drug interactions, 344 salicylates, 317 neomycin, 164 sense of taste and, 201 zinc absorption and, 196 B urticaria, 313 antibodies, 312–313 bacteria alpha-linolenic acid, 86 antidiuretic hormones, 114 clostridium botulinum, 127, 288 aluminum pots, 273 antigens, 313 in feces, 27–28 Alzheimer’s antimicrobials, 302 lactobacilli, 110 body fat and, 327 antioxidants mutans streptococci, 157 MIND diet and, 329 anthocyanins, 300 bad cholesterol, 89 vitamin E and, 125 antioxidant coloring bananas, 372 AMA (American Medical agents, 299 basal metabolism, 57–59 Association), 171 carotenoids, 300 basophils, 312–313 American Cancer Society (ACS), chlorophyll, 300 Baylor College of Medicine, 47 115, 364 chocolate, 374 beans American Heart Association copper, 127 (AHA), 162, 363–364 protein in, 69 overview, 296 American Medical Association red beans, 374 (AMA), 171 , 302 soybeans, 69, 70 American Mineralogical red beans, 374 superfoods, 372 Association, 141 vitamin C, 127, 269, 298, 356 beverages. See also alcohol; amino (nitrogen) group, 65 vitamin E, 125 water amino acid scores, 70–71 aphrodisiacs, 356 diet drinks, 213 amino acids, 12, 65 appetite energy drinks, 176 BCAA, 338 exercise and, 188 fermented, 110 in complete proteins, 71–72 hunger vs., 181–183 serving size, 238 essential versus medicine and, 188 BHA (butylated nonessential, 68 weather and, 187 hydroxyanisole), 298 high-quality versus low-quality apple/pear test, 49 BHT (butylated proteins, 69–71 hydroxytoluene), 298 aroma of food, effect of cooking amnesia, 325 on, 270–271 bile, 23, 26, 79 amylases, 24, 25 arteries (arterioles), 87 bile acids, 87 anabolism, 27 ascorbic acid, 126 binge drinking, 117 anandamide, 332 Asian Diet Pyramid and binge eating disorder, 191 anaphylaxis, 313 Plate, 224 bioelectric impedance, 48 AND (Academy of Nutrition and aspartame, 262 bioengineered foods, 306–307 Dietetics) website, 363 aspirin, 17 biological value of proteins, 69 anemia, 74, 149 astringent, 112 biotin, 38, 129

402 Nutrition For Dummies

b02.indd 402 Trim size: 7.375 in × 9.25 in March 24, 2021 2:18 PM blood mercury, 323–324 calciferol, 86, 125 alcohol in, 113–114 overview, 321–322 calcium hemoglobin, 128 teenage brain, 322–323 deficiency, 149 BMI (body mass index), 46–50 emotional brain megadose of, 150 BOD POD, 48 alcohol and, 332 overview, 142–143 body fat. See fat (body) anandamide and, 332 RDA for, 38–39 body mass index (BMI), 46–50 caffeine and, 332–334 recommendations for intake body weight glucose and, 334–335 of, 35 components of, 11 MAO inhibitors and, 330 calories confounding variables, 51–52 NDRI and, 331 daily needs, calculating, 61–62 gender differences in calorie neurotransmitters, 330 defined, 9 requirements, 59 overview, 329 Dietary Guidelines for Americans, 33 healthy weight standards, phenylethylamine and, 335 44–47 empty, 55 SNRIs and, 331 high-tech measurements, 48 in food, counting, 54–57 SSRIs and, 331 obesity, 41–44 losing weight by cutting, 51 tricyclic antidepressants, 330 overview, 41 overview, 53–54 tryptophan and, 334–335 realistic rules enabling control required, calculating, 57–61 food-drug interactions, 336 of, 50–51 resting energy expenditure, and sleep, 52 injured brain 57–59 what numbers mean, 48–50 BCAA, 338 cancer risk, coffee and, 380 bomb calorimeter, 54 hypermetabolic state, 337 cannibalism, 18–19 bone marrow, 66 role in digestive system, 23 carbohydrate-based fat bone-building activity, 216 breastfeeding replacers, 258–259 boron, 12 minerals and, 152–153 carbohydrates brain supplements during, 170 in body weight, 11 adult brain vitamins and, 136 calories in, 54–55 amnesia, 325 brewing alcohol, 110–111 complex, 33, 94 belly fat and, 327 bulimia nervosa, 74, 190–191 dietary fiber, 94–95, 101–108 DASH diet, 328 butter, 84, 240 digestion of, 24, 25, 26 flavonoids, 327 butylated hydroxyanisole and energy, 95–98 (BHA), 298 inflammation, 326 high-protein diets, 56–57 butylated hydroxytoluene overview, 93 long-term memory, 325 (BHT), 298 Mediterranean diet, 328 recommendations for intake of, 32–33 MIND diet, 328–329 required, 98–100 overview, 325 C simple, 94 oxidative stress, 326 C. botulinum (Clostridium botulinum), 127, 288 use of by body, 97–98 polyphenols, 327 CAD (coronary artery carcinogens, 303–304 short-term memory, 325 disease), 114 carotenoids, 123, 300 supplements and, 326 caffeine catabolism, 27 coffee and, 378 as diuretic, 160 CDC (Centers for Disease developing brain effect on mood, Control), 162 DHA requirements, 323 332–334 fetal brain, 322 in energy drinks, 176

Index 403

b02.indd 403 Trim size: 7.375 in × 9.25 in March 24, 2021 2:18 PM CDC (Federal Centers for chocolate, 332, 334, 335, 356, color of food Disease Control and 373–374 effect of cooking on, 271–272 Prevention), 117 cholecalciferol, 125 food additives, 299–301 celery, 356, 373 cholecystokinin, 79 taste and, 196 celiac disease, 13 cholesterol, 77 complementarity, 71–72 Center for Science in the Public coffee and, 379 complete proteins, 70, 71–72 Interest (CSPI), 306 diet and, 90–92 complex carbohydrates, 33, 94 Centers for Disease Control (CDC), 162 heart disease and, 87 conditionally essential nutrients, 12 ceramics pots, 274 lipoproteins, 66–67, 79, 88–90, 113 conditioned response to food, chain restaurants, 243–244 optimal levels, 89–90 23, 182 Cheat Sheet, explained, 3 overview, 87 Consortium for Health and cheese in red meat versus white Military Performance, 176 cholesterol in, 92 meat, 92 cooking superfoods, 373 seasonal changes in, 88 effect on food chemical digestion, 23 choline, 39, 130–131 color, 271–272 chemical methods, food Christakis, Nicholas, 42 flavor and aroma, 270–271 processing, 255 chromium, 39, 147–148 texture, 267–270 chemistry chylomicrons, 88 chemical structure of fatty microbes, 279–280 acids, 80–81 chyme, 25, 26 overview, 278–279 food additives clinical mood disorders, 330. See also emotional brain temperature, 280–282 color, 299–301 Clostridium botulinum (C. methods, 266–267 emulsifiers, 303 botulinum), 127, 288 electromagnetic waves, 267 flavor, 301 coenzyme heat, 266 nutrients, 298 defined, 127 overview, 265 preservatives, 302 riboflavin, 128 pots and materials safety of, 303–305 coffee aluminum, 273 stabilizers, 303 cancer risk and, 380 ceramics, 274 texturizers, 303 cholesterol and, 379 copper, 273 thickeners, 303 effect on brain, 378 enamelware, 274 genetically engineered foods, effect on mood, 378 306–307 glass, 274 endurance exercise and, 379 phytochemicals iron, 275 erectile dysfunction and, 381 antioxidants, 296 nonstick, 275 longevity and, 381 defined, 295–296 overview, 272–273 metabolism and, 381 hormonelike compounds, plastic and paper, 276 overview, 377–378 296–297 stainless steel, 275–276 risk of stroke and, 379–380 sulfur compounds, 297 protecting nutrients in cooked chewing, role in digestion, 24 type 2 diabetes and, 380 foods chicken Cohen, Akiva, 338 minerals, 277 processing, 264 colchicine, 164 overview, 276–277 protein, 10 Cole, James, 18 vitamins, 277–278 chloride, 162 colon, role in digestive copper, 38–39, 146–147 system, 27 chlorophyll, 300 copper pots, 273

404 Nutrition For Dummies

b02.indd 404 Trim size: 7.375 in × 9.25 in March 24, 2021 2:18 PM coronary artery disease diabetes, 13 Dietary Reference Intake (DRI), (CAD), 114 beans and, 372 31, 35–36, 39, 73 cretinism, 149 coffee and, 380 Dietary Supplement Health and Education Act, 172 CSPI (Center for Science in the reducing risk of, 115 Public Interest), 306 dietitians, 15 Type 1 diabetes, 350, 372 cyanocobalamin, 129–130 digestion Type 2 diabetes, 372, 380 cyclamates, 262 of fats, 78–79 diet of proteins, 67–68 cholesterol and, 90–92 digestive system supplements and, 170 D brain, eyes, and nose, 23 daidzein, 296 water and, 164 large intestine, 27–28 daily calorie needs, calculating, diet sodas, 213 mouth, 24–25 61–62 Dietary Approaches to Stop overview, 21–23 Daily Reference Values Hypertension (DASH) (DRV), 230 diet, 328 small intestine, 25–27 daily requirements. See also dietary fat. See fat (dietary) stomach, 25 dietary recommendations dietary fiber disease prevention, macronutrients, 9–10 from food, 102, 103, 104–106 351–356 micronutrients, 10 heart health and, 107–108 distilled beverages, 110–111, 166 protein, 73–75 kinds of, 101–102 diuretics dairy products, 92, 373 overview, 94–95, 101 alcohol, 160 DASH (Dietary Approaches to in raw vs. cooked food, 104 Stop Hypertension) diet, 328 caffeine, 160 recommendations for intake deficiency diseases, 10 of, 32–33 drugs as, 164 dehydration required, determining, potassium and, 345, 351 alcohol causing, 115 102–107 DNA (deoxyribonucleic acid), 66 osmosis causing, 158 Dietary Guidelines for Americans, docosahexaenoic acid (DHA), 86, 322–324 overview, 164–166 32–33 dopamine, 330 Delaney, James, 303–304 changes to, 209–211 DRI (Dietary Reference Intake), deoxyribonucleic acid (DNA), 66 fats, 212 31, 35–36, 39, 73 Department Food Safety fish, 214 drugs and Inspection Service nutrients, 214 (FISIS), 127 overview, 207–208 alcohol affecting, 118 Department of Health and physical activity, 215–217 colchicine, 164 Human Services’ National , 213 as diuretics, 164 Toxicology Program, 115 vegetables, 214 vitamins and, 135 developing brain weight charts, 44–45 water and, 164 DHA requirements, 323 dietary recommendations DRV (Daily Reference fetal brain, 322 Values), 230 AI of nutrients, 31, 34, 37–39 mercury, 323–324 drying food DRI, 31, 35–36, 39 overview, 321–322 effect on nutritional value, fat, 85 teenage brain, 322–323 289–290 protein, 73–75 DEXA (dual-energy X-ray overview, 254 absorptiometry), 48 RDAs, 31–33, 37–39 spray drying, 289 DHA (docosahexaenoic acid), 86, terms used to describe, 36 sulfites, 290 322–324

Index 405

b02.indd 405 Trim size: 7.375 in × 9.25 in March 24, 2021 2:18 PM dual-energy X-ray ELISA (enzyme-linked essential amino acids, 68–69 absorptiometry (DEXA), 48 immunosorbent assay), 313 essential fatty acids, 80 duodenum (small intestine), 113 emotional brain essential nutrients, 10–12. Dutch National Institute for alcohol and, 332 See also nutrients Public Health, 124 anandamide and, 332 Estimated Average Requirement caffeine and, 332–334 (EAR), 35 glucose and, 334–335 Estimated Safe and Adequate E Daily Dietary Intakes EAR (Estimated Average MAO inhibitors and, 330 (ESADDI), 31 Requirement), 35 NDRI and, 331 estradiol, 296 eating disorders neurotransmitters, 330 ethanol, 55 anorexia nervosa, 190 overview, 329 ethyl alcohol, 109 binge eating disorder, 191 phenylethylamine and, 335 exercise, 33 bulimia nervosa, 190–191 SNRIs and, 331 aerobic activity, 215 obesity, 189–190 SSRIs and, 331 appetite and, 188 eating out tricyclic antidepressants, 330 benefits of, 216 ABC restaurant rating system, tryptophan and, 334–335 bone-building activity, 216 242–243 empty calories, 55 Dietary Guidelines for appetizers, 239–240 emulsifiers, 303 Americans, 215–217 avoiding butter and oils, 240 enamelware pots, 274 endurance exercise, 379 chain restaurants, 243–244 endurance exercise, 379 muscle-strengthening desserts, 242 energy. See also calories activity, 216 fast-food restaurants, 245–247 carbohydrates and, 95–98 role in weight control, 51 minimizing main dish, 241 defined, 9 water and, 163–164 overview, 237 resting energy expenditure, exotic foods, 201–205 portion sizes, 238 57–59 exploratory food patterns, 226 requesting nutritional enzyme-linked immunosorbent extracellular fluid, 156 information, 239 assay (ELISA), 313 extra-potassium diet, 351 sauces, 240–242 enzymes, 66–67 eyes, role in digestive system, 23 vending machines, 247 alcohol dehydrogenase, 113 ED (erectile dysfunction), 381 coenzyme, 127–128 eggs, 69–70, 268 enzyme-linked F eicosanoids, 86 immunosorbent assay, 313 Fairfield, Kathleen M., 171 electrolytes, 48 gastric alcohol dehydrogenase, FARE (Food Allergy Research & 25, 113 Education) website, 364 chloride, 162 molybdenum and, 148 FAS (Fetal alcohol overview, 161–164 nicotinamide adenine syndrome), 118 potassium, 162 dinucleotide, 113 fast-food restaurants, 245–247 role of, 158–159 epileptic children, 56 fat (body) sodium, 162 epinephrine, 313, 319 in body weight, 11 electromagnetic waves erectile dysfunction (ED), 381 brain health and, 327 overview, 267 ergocalciferol, 125 effect of age on, 73 plastic and paper, 276 ESADDI (Estimated Safe and gender differences in calorie elements, defined, 139 Adequate Daily Dietary requirements, 59 elimination diet, 314 Intakes), 31 losing weight versus losing, 60

406 Nutrition For Dummies

b02.indd 406 Trim size: 7.375 in × 9.25 in March 24, 2021 2:18 PM role in body, 78 vitamin C and, 127 folic acid, 129 as source of energy, 79 website, 362–363 food additives fat (dietary), 323 feces, 27–28 color, 299–301 calories in, 54–55, 77 Federal Centers for Disease emulsifiers, 303 DHA, 86, 322–324 Control and Prevention flavor, 301 (CDC), 117 Dietary Guidelines for nutrients, 298 fermentation, 109–110 Americans, 212 preservatives, 302 digestion of, 25, 26, 78–79 Fetal alcohol syndrome (FAS), 118 safety of, 303–305 fatty acids, 80–83 fetal brain, 322 stabilizers, 303 getting right amount in diet, texturizers, 303 84–85 fiber. See dietary fiber thickeners, 303 high-protein diets, 56–57, 79 fight or flight reaction, 59 fish and seafood Food Allergy & Anaphylaxis how body uses, 77–79 Network, 318 cholesterol in, 91–92 identifying foods with, 84 Food Allergy Research omega-3s, 86, 323 Dietary Guidelines for & Education (FARE) Americans, 214 overview, 77 website, 364 facts about healthfulness of phospholipids, 82 Food and Drug Administration. eating, 85–86 See FDA in pork, lamb, and beef, 387 fat in, 84 food and drug interactions recommendations for intake mercury, 86, 323–324 of, 32–33 adverse interactions, 341 protein, 10 sterols, 82 drugs that work better on full teenage brain and, 322–323 stomach, 346–347 triglycerides, 82 FISIS (Department Food Safety grapefruit juice, 344 fat replacers and Inspection Service), 127 overview, 342–343 carbohydrate-based, 258, 259 flavonoids, 127, 327 reduced value of food, 348 evaluating, 258–259 flavor side effects, 342 fat-based, 258, 260 defined, 194–195 vitamins and minerals, nutrition, 260–261 dislike of certain , 345–346 protein-based, 258, 259 200–201 Food and Nutrition Board, side effects of, 261 effect of cooking on, 31–32, 34, 73 weight loss and, 260 270–271 food as medicine. See medicine, fat-based fat replacers, 258, 260 flavor confusion, 195–196 food as fat-soluble vitamins, 123–126 food additives, 301 The Food Guide (Canada), 217 fatty acids, 25, 27 food processing and, 256 be aware of marketing, 369 chemical structure, 80–81 Fletcher, Robert H., 171 check for guideline updates, 369 defined, 79 fluoride choose plant foods, 368 MUFA, 82–83 megadose of, 151 cook more often, 368 PUFA, 82–83 overview, 147 drink water, 369 relationship to dietary fat, 80 RDA for, 39 eat when hungry, 367 SFA, 82–83 in water, 157 eat with others, 368 FDA (Food and Drug folate Administration) pregnancy and, 136 enjoy your food, 368 Dietary Supplement Health RDA for, 38 limit highly processed foods, 369 and Education Act, 172 recommendations for intake supplements, 167–168, of, 35–36 use food labels, 369 172–174

Index 407

b02.indd 407 Trim size: 7.375 in × 9.25 in March 24, 2021 2:18 PM Food Guide Pyramid, 222–224 overview, 251–253 fruit Food Patterns, 226 as protecting nutrients in bananas, 372 food processing food, 12 dried fruit, 290 adding nutrients, 256–257 temperature control, 253–254 fat in, 84 air control, 254–255 food safety papayas, 383–384 canning, 288 microbes, 279–280 pineapple, 385 chemical methods, 255 overview, 278–279 Funk, Casimir, 122 chemistry temperature, 280–282 food additives, 298–305 Food Safety News, 365–366 genetically engineered foods, food substitutes G 306–307 fat replacers gastric alcohol dehydrogenase (gADH) enzyme, 25, 113 phytochemicals, 295–297 carbohydrate-based, gelatin, 72 chicken, 264 258, 259 gender differences cooking evaluating, 258–259 fat-based, 258, 260 calorie requirements, 57, 59, effect on food, 267–270 61–62 nutrition, 260–261 food safety, 278–282 dietary recommendations, 33 protein-based, 258, 259 methods, 266–267 generally recognized as safe overview, 265 side effects of, 261 (GRAS) list, 298. See also pots and materials, 272–276 weight loss and, 260 food additives protecting nutrients in overview, 257 genetic code, 143 cooked foods, 276–278 substitute sweeteners genetically engineered foods, drying Acesulfame-K, 263 306–307 effect on nutritional value, aspartame, 262 genetics, taste and, 200 289–290 compared to sugar, 263 genistein, 296 spray drying, 289 cyclamates, 262 geography, taste and, 198–199, 203–204 sulfites, 290 neotame, 263 German Federal Institute for food substitutes overview, 261–262 Risk Assessment, 124 fat replacers, 258–261 polyols, 264 ghrelin, 184 overview, 257 , 262 GI (Glycemic Index), 96 substitute sweeteners, stevia, 263 261–264 glands, 58–59 , 262–263 freezing glass pots, 274 Fowler, James, 42 effect on food texture, glucobrassicin, 297 Framingham Heart Study, 286–287 gluconapin, 297 35–36, 42 overview, 283–286 gluconasturtin, 297 free radicals, 296 refreezing, 287 glucose, 79, 96–97, 334–335 freezing food thawing frozen food, 287 glucose tolerance factor effect on food texture, (GTF), 148 intensifying flavor and 286–287 aroma, 256 Glycemic Index (GI), 96 freezer burn, 287 irradiation, 255, 291–293 glycerol, 79 overview, 283–286 moisture control glycoproteins, 67 refreezing, 287 (dehydration), 254 goiter, 149 thawing frozen food, 287

408 Nutrition For Dummies

b02.indd 408 Trim size: 7.375 in × 9.25 in March 24, 2021 2:18 PM gout, 75 histamines, 115, 313 grains health claims, 230–231 HOPE (Heart Outcomes fat in, 84 ingredients, 235 Prevention Evaluation), 125 whole grains, 376 Nutrition Facts Panel, Hopkins, Frederick, 122 grapefruit juice, 344 228–230 hormonelike compounds, 70, 296–297 GRAS (generally recognized as organic, 233–234 safe) list, 298. See also food overview, 227 hormones additives science-based definitions, ghrelin, 184 GTF (glucose tolerance 232–233 hunger and, 183–185 factor), 148 Oldways pyramids influence on calorie African Heritage Diet Pyramid requirements, 58–59 and Plate, 225 insulin, 184 H Asian Diet Pyramid and leptin, 185 hangovers, 115–116 Plate, 224 PYY, 185 hard water, 166 Latin American Diet Pyramid thyroxine, 146 Härtl, Roger, 337 and Plate, 225 triiodothyronine, 146 HDLs (high-density lipoproteins), Mediterranean Diet Pyramid hunger 88, 89, 90, 113 and Plate, 225 appetite vs., 181–183 Healing Foods Pyramid, 226 Vegetarian Diet Pyramid and four-hour hungries, 185 health Plate, 225 hormones and, 183–185 alcohol affecting, 114 Healthy Eating Index (HEI), 211 hunger pangs, 183 nutritional status, 13–14 healthy weight nibbling, 185–186 red flags related to weight and, realistic rules enabling control 49–50 of, 50–52 hydrochloric acid, 23 relation to food, 14 standards for, 44–47 hydrogenated fatty acids, 82–83 supplements, 170–172 understanding what numbers hydrogenation, 82 mean, 48–50 healthful diet hyperthyroidism, 59 heart disease, 87, 90 Dietary Guidelines for hypothyroidism, 59 Americans Heart Outcomes Prevention Evaluation (HOPE), 125 changes to, 209–211 heat, cooking with, 266 effectiveness of, 218–219 I HEI (Healthy Eating Index), 211 fats, 212 IFIC (International Food height and weight Information Council), 306 fish, 214 calculating BMI, 46–47 immunoglobulin E (IgE), 313 nutrients, 214 weight charts, 45 impedance, bioelectric, 48 overview, 207–208 hemoglobin, 66 incomplete proteins, 71–72 physical activity, 215–217 defined, 128 index-based food patterns, 226 sugar, 213 iron in, 144 inflammation vegetables, 214 high blood cholesterol, 16–17 adult brain and, 326 The Food Guide, 217 high-density lipoproteins (HDLs), fasting and, 186 Food Guide Pyramid, 88, 89, 90, 113 222–224 injuries high-fiber diet, 350–351 Food Patterns, 226 need for extra protein high-protein diets, 56–57, after, 74 food pictures, 221–222 79, 164 traumatic brain injury, Healthy Eating Index (HEI), 211 high-quality proteins, 69–71 337–338

Index 409

b02.indd 409 Trim size: 7.375 in × 9.25 in March 24, 2021 2:18 PM Institute of Medicine. low-density lipoproteins (LDLs), See IOM K 88, 89, 90 keratin, 65 insulin, 184 low-protein diet, 351 Keshan disease, 146 International Food Information low-quality proteins, 69–71 Council (IFIC), 306 ketogenic diets, 56–57, 79 International Units (IUs), 125 ketosis, 79 intestinal alcohol kilocalories, 53–54. See also M dehydrogenase, 26 calories macrominerals, 141–144 intestinal enzymes, 26 kumiss (drink), 110 macronutrients, 9–10 intolerance, 313 macular degeneration, 123 intracellular fluid, 156 L magnesium intrauterine device (IUD), 152 megadose of, 150 lactic acid, 115 iodine overview, 143–144 lactobacilli (bacteria), 110 deficiency, 149 RDA for, 38–39 lactoferrin, 142 iodized salt, 152 major minerals, 141–144 lard, 84 megadose of, 150–151 malnutrition, 13, 55 large intestine, role in digestive overview, 146 system, 27–28 manganese, 39, 147 RDA for, 39 Latin American Diet Pyramid MAO inhibitors (monoamine IOM (Institute of Medicine), and Plate, 225 oxidase inhibitors), 330 338–339 LDLs (low-density lipoproteins), margarine, 82 choline and, 130 88, 89, 90 mast cells, 312–313 views on calcium, 153 Lenhoff, Alex, 245 Mayo Clinic, 364–365 ions, 158 leptin, 185 mcg (micrograms), 36 iron limiting protein, 71 meat deficiency, 149 lingual lipases, 25 beef, 387 iron overload, 150 linoleic acid, 80 cholesterol in, 91, 92 overview, 144 lipases, 78–79 fat in, 84 RDA for, 38–39 lipids, 77. See also fat (dietary) lamb, 387 supplements, 145 lipoproteins, 66–67, 79, pork, 386–387 iron pots, 275 88–90, 113 protein, 10 irradiation, 255, Lithuanian University of mechanical digestion, 22 291–293 Health Sciences Medical Academy, 124 medication. See also food and ischemic stroke, 85, 115, drug interactions liver 379–380 alcohol affecting, 118 isoascorbate, 127 cholesterol production by, 89, 90, 91 colchicine, 164 IUD (intrauterine device), 152 role in digestive system, 27 as diuretics, 164 IUs (International Units), 125 longevity, coffee and, 381 vitamins and, 135 long-term memory, 325 water and, 164 J losing weight medicine, food as, 14 Jamestown Colony, 18 gaining muscle vs., 60 disease prevention, 351–356 Journal of the American Medical later in life, 46 extra-potassium diet, 351 Association (JAMA), 171, realistic rules enabling, high-fiber diet, 350–351 176, 311 50–52 history of, 358

410 Nutrition For Dummies

b02.indd 410 Trim size: 7.375 in × 9.25 in March 24, 2021 2:18 PM low-protein diet, 351 milk, 92 as best path to weight memory, 357 milligrams (mg), 36 control, 51 overview, 349–350 MIND (Mediterranean- defined, 114 sodium-restricted diet, 351 DASH Intervention for molecules, defined, 80 Neurodegenerative Delay) molybdenum, 39, 148, 151 Mediterranean diet, 328 diet, 328–329 monoamine oxidase inhibitors Mediterranean Diet Pyramid mineral water, 166 and Plate, 225 (MAO inhibitors), 330 minerals Mediterranean-DASH Intervention for AI of nutrients, 148–151 (MSG), 301 Neurodegenerative Delay body weight and, 11 monounsaturated fat, 82, 83 (MIND) diet, 328–329 breastfeeding and, 152–153 monounsaturated fatty acids megadose, vitamins and calcium, 142–143 (MUFA), 81–83 minerals, 149–151 chromium, 147–148 mood. See also emotional brain memory copper, 146–147 alcohol and, 332 Alzheimer’s deficiencies, 148–149 caffeine and, 332–334 body fat and, 327 fluoride, 147 clinical mood disorders, 330 MIND diet and, 329 food and drug interactions, coffee and, 378 vitamin E and, 125 345–346 tryptophan and, 334–335 food as medicine, 357 iodine, 146, 150–152 Moore Lappe, Frances, 71 long-term memory, 325 iron, 144 Moseley, Henry, 141 short-term memory, 325 magnesium, 143–144 mouth, role in digestive system, men. See gender differences major, 141–144 24–25 Mendeleev, Dimitri, 141 manganese, 147 MSG (monosodium glutamate), 301 menopause for men, 152 mucous membranes, 123 supplements before, 170 molybdenum, 148 vitamins and, 137 MUFA (monounsaturated fatty overdoses of, 149–151 acids), 81–83 mercury, 86, 323–324 overview, 139–141 muscle metabolic disorders, 13 phosphorus, 143 effect of age on, 73 metabolism, coffee and, 381 pregnancy and, 152–153 fat replacers and, 260 metabolizing food, 53. See also protecting in cooked fat vs., 60 calories foods, 277 gender differences, 59 Metchnikoff, Ilya Ilyich (Elie), 28 RDAs, 32, 38–39, 148–151 special proteins in, 66 methyl group, 80–81 selenium, 146 muscle-strengthening Metropolitan Life Insurance trace elements, 144 Company, 44 activity, 216 vegetarians/vegans, 151 mg (milligrams), 36 mutans streptococci for women, 152 (bacteria), 157 microbes, 279–280 zinc, 144–146 myelin, 78 micrograms (mcg), 36 Minneapolis VA Health Care as part of phosphorus, 143 micronutrients, 9, 10 System, 125 vitamin B12 and, 129–130 microvilli, 26 moderation myoglobin, 144 microwave cooking alcohol consumption, myo-inositol, 11 overview, 267 114–116, 119 plastic and paper, 276

Index 411

b02.indd 411 Trim size: 7.375 in × 9.25 in March 24, 2021 2:18 PM N nonstick pots, 275 DRV, 230 norepinephrine and dopamine Percent Daily Value, 229–230 NAD (nicotinamide reuptake inhibitor (NDRI), RDI, 229–230 adenine dinucleotide) 330, 331 coenzyme, 113 serving sizes, 228–229 nose, role in digestive National Cancer Institute, system, 23 organic, 233–234 115, 130 nucleic acids, 66 overview, 227 National Cholesterol Education nucleoproteins, 66, 67 science-based definitions, Program (NCEP), 89–90 232–233 nutraceuticals, 167 National Heart, Lung, and Blood nutrition reporters and Institute, 89–90 nutrients writers, 15 National Institute of Health, 47 AI of nutrients, 31, 34, 37–39 nutrition scientists and National Institute on Drug in alcohol, 111 researchers, 15 Abuse, 117 defined, 9 nutritional status, 13–14 National Institutes of Dietary Guidelines for nutritionists, 15 Health, 160 Americans, 214 nuts, 374–375 National Research Council, Dietary Reference Intake, 31, 131, 135 35–36, 39 National Resource Defense digestion of, 24, 25, 26 O Council, 161 essential, 10–12 obesity, 189–190 Natural and Non-prescription Health Products Directorate food additives, 298 across cities and states, 42–44 (NNHPD), 168 food processing and, 256–257 as epidemic, 42 NCEP (National Cholesterol from food vs. overview, 41 Education Program), 89–90 supplements, 178 obesogenic environment, 44 NDRI (norepinephrine and groups of, 9–10 ocular arteries and veins, 87 dopamine reuptake protecting in cooked foods oils, 77, 84. See also fat (dietary) inhibitor), 330, 331 minerals, 277 avoiding when eating out, 240 neoglucobrassicin, 297 overview, 276–277 fatty acids in, 83 neomycin, 164 vitamins, 277–278 Oldways pyramids neotame, 263 protecting in food, 12 African Heritage Diet Pyramid Neuhouser, Marian L., 171 Recommended Dietary and Plate, 225 neurotransmitters, 67, 330, 386 Allowances, 31–33, 37–39 Asian Diet Pyramid and neutral spirits, 110–111 terms used to describe Plate, 224 niacin, 38, 128 recommendations, 36 Latin American Diet Pyramid nibbling, 185–186 units of measurement for, 37 and Plate, 225 nicotinamide adenine nutrition Mediterranean Diet Pyramid dinucleotide (NAD) basic principles of, 8–9 and Plate, 225 coenzyme, 113 overview, 1–4, 7–8 Vegetarian Diet Pyramid and nitrates/nitrites, 304 Plate, 225 reliable information about, nitrogen (amino) group, 65 finding, 14–17 omega-3 fatty acids, 86, 323 nitrosamines, 304 Nutrition Facts Label, 227–235 online resources NNHPD (Natural and Non- health claims, 230–231 ACS website, 364 prescription Health ingredients, 235 AHA website, 363–364 Products Directorate), 168 Nutrition Facts Panel FARE website, 364 nonessential amino acids, 68–69 amount per serving, 229 FDA website, 362–363 non-heme iron, 144 Food Safety News, 365–366

412 Nutrition For Dummies

b02.indd 412 Trim size: 7.375 in × 9.25 in March 24, 2021 2:18 PM Mayo Clinic, 364–365 physical activity, 215–217. See prawns, 388 Science Daily, 365 also exercise prebiotics, 28–29 USDA Food Composition physical work, energy expended pregnancy during, 60–61 website, 362 avoiding alcohol during, 118 phytates, 144 WebMD, 365 dietary recommendations AND website, 363 phytochemicals during, 34 organic, defined, 233–234 antioxidants, 296 minerals and, 152–153 organic chemicals, 121 defined, 295–296 need for extra protein osmosis, 158 hormonelike compounds, during, 74 296–297 osteoclast/osteoblasts, 142 supplements during, 170 sulfur compounds, 297 osteoporosis, 59 vitamins and, 135–136 phytoestrogens, 70, 296–297 overweight. See also body preservatives, 302, 304 weight pineapple, 385 probiotics, 28–29 obesity, 41–44, 189–190 pituitary gland, 58 processed foods, 84. See also overview, 41 plant sterols, 83 food processing realistic rules enabling weight plantains, 386 proof (alcohol content), 112 loss, 50–52 plasma, 66 Prospective Urban Rural oxidation, 296 polyols, 264 Epidemiology (PURE) survey, 162 oxidative stress, 326 polyphenols, 327 protein polyunsaturated fat, 82, 83 in body weight, 11 polyunsaturated fatty acids P (PUFA), 81–83 boosting intake of, 74–75 pancreatic enzymes, 26 pork, 386 calories in, 54–55 pantothenic acid, 38, 128 potassium complete versus incomplete, 71–72 papaya, 383–384 diuretics and, 345 Pavlov, Ivan Petrovich, 182 daily requirements, 9–10, extra-potassium diet, 351 73–75 PEA (phenylethylamine), 335 potatoes, 387 deficiency, 68, 74 pears, 384 pots and cooking materials digestion of, 25, 26, 67–68 peas, 384–385 aluminum, 273 in DNA/RNA, 66 pellagra, 130 ceramics, 274 essential and nonessential, peptide tyrosine-tyrosine copper, 273 68–69 (PYY), 185 enamelware, 274 high-protein diets, 56–57, 79 peptides, 67 glass, 274 high-quality vs. low-quality, percentage daily value 69–71 (%DV), 175 iron, 275 how body uses, 65–67 Percy, George, 18 nonstick, 275 overload, avoiding, 75 peristalsis, 22 overview, 272–273 overview, 65 phenylethylamine (PEA), 335 plastic and paper, 276 RDA for, 32–33 phospholipids, 82 stainless steel, 275–276 protein synthesis, 67 phosphoproteins, 67 poultry cholesterol in, 91, 92 protein-based fat replacers, phosphorus 258, 259 fat in, 84 megadose of, 150 prunes, 388–389 processing chicken, 264 overview, 143 PUFA (polyunsaturated fatty protein, 10 RDA for, 38–39 acids), 81–83

Index 413

b02.indd 413 Trim size: 7.375 in × 9.25 in March 24, 2021 2:18 PM pumpkins, 389 metabolic reaction, 319 saturated fat, 82, 83 PURE (Prospective Urban Rural mood and behavior saturated fatty acids (SFA), Epidemiology) survey, 162 changes, 320 81–83 pyridoxine, 128–129 physical reaction, 319 Science Daily, 365 PYY (peptide tyrosine- psychological reaction, 320 scleroproteins, 65–66 tyrosine), 185 Reasonableness Test, 15, 17 sedentary persons, calorie Recommended Dietary requirements for, 61–62 Allowances. See RDAs selective serotonin reuptake Q red blood cells inhibitors (SSRIs), 331 Quetelet, Lambert Adolphe protein deficiency affecting, 74 selective serotonin- Jacques, 47 norepinephrine reuptake Quetelet Index, 46 protein in, 66 inhibitors (SNRIs), 331 red meat, 92 selenium, 39, 146, 151 REE (resting energy semipermeable membrane, 158 expenditure), 57–59 R Semi-Vegetarian Indulgence radioallergosorbent test Reference Daily Intakes (RDI), Pyramid, 226 (RAST), 313 229–230 serotonin, 330 radiolytic products (RPs), 291 refreezing food, 287 serving sizes RAST (radioallergosorbent registered dietitians (RDs), 15 Nutrition Facts Panel, 228–229 test), 313 rejection reactions, 23 when eating out, 238 RDAs (Recommended Dietary resting energy expenditure Allowances) (REE), 57–59 sex glands, 59 defined, 35 retinoids (chemicals), 123 SFA (saturated fatty acids), 81–83 for micronutrients, 10 retinol, 36 minerals, 38–39, 148–151 SGSD (sulforaphane retrograde amnesia, 325 glucosinolate), 297 overview, 31–33 retrospective studies, 17 short-term memory, 325 terms used to describe ribitol, 127 recommendations, 36 simple carbohydrates, 94 riboflavin (vitamin B2), 38, sinigrin, 297 vitamins, 37–38 127–128, 136 sleep vitamins and, 121–123, RNA (ribonucleic acid), 66 131–134 bananas and, 372 RPs (radiolytic products), 291 RDI (Reference Daily Intakes), body weight and, 52 229–230 small intestine RDs (registered dietitians), 15 S alcohol in, 113 reactions to food saccharin, 262 role in digestive system, 25–27 brain food salicylates, 317 smell, sense of, 196 adult brain, 325–329 saliva, role in digestion, 24–25 smokers, 135 developing brain, 321–324 salt/sodium SNRIs (selective serotonin- emotional brain, 329–336 overview, 162 norepinephrine reuptake inhibitors), 331 injured brain, 336–339 recommended daily food allergies intake, 209 sodium ascorbate, 127 coping with, 315–319 sodium pump, 159 soft water, 166 delayed reactions, 314 sodium-restricted diet, 351 solanine, 387 diagnosing, 311–314 water weight, 212 soy isoflavones, 296 identifying, 314 sardines, 374–375 soybeans, 69, 70 immediate reactions, 314 satiety, 79 sparkling water, 166

414 Nutrition For Dummies

b02.indd 414 Trim size: 7.375 in × 9.25 in March 24, 2021 2:18 PM spina bifida, 129 sulfites, 290, 305 teenage brain, 322–323 spirits (beverage), 110–111 sulforaphane glucosinolate temperature control spray drying, 289 (SGSD), 297 food processing, 253–254 spring water, 166 sulfur compounds, 297 food safety, 280–282 SSRIs (selective serotonin supplements. See also vitamins testosterone, 145 reuptake inhibitors), 331 adult brain and, 326 texture of food stabilizers, 303 age and, 169 effect of cooking on, 267–270 stainless steel pots, 275–276 choosing, 174–177 effect of freezing on, 286–287 stanols, 83 diet and, 170 texturizers, 303 starches. See also carbohydrates FDA and, 172–174 thiamin (vitamin B1), 38, 127 amylase and, 67 food and, 169 thickeners, 303 defined, 94 for iron, 145 thyroid gland, 58–59 insulin and, 95 maintaining health with, thyroxine hormones, 146 170–172 turning into , 24 tocopherols, 125 nutrients from food vs., 178 sterols, 77, 82, 83 tocotrienols, 125 overview, 167–168 stevia, 263 Tolerable Upper Intake Level still water, 166 reasons for consuming, (UL), 35 169–172 stills, 110 women and, 170 stomach, role in digestive aflatoxins, 297, 303 system, 25 sweeteners. See substitute sweeteners; sugar defined, 303 stomach juices, 25 trace elements, 144 stroke, 85, 115, 379–380 trans fatty acids, 82 studies, nutrition-related, 15–17 T traumatic brain injury (TBI) subclinical deficiency, 132 taste BCAA and, 338 suboptimal vitamin levels, 171 ageusia, 195 hypermetabolic state, 337 substitute sweeteners allergies and, 201 tricyclic antidepressants, 330 Acesulfame-K, 263 craving what you need, triglycerides, 79, 82 197–198 aspartame, 262 triiodothyronine hormones, 146 dislike of certain flavors, cyclamates, 262 trivalent chromium, 147–148 200–201 neotame, 263 tryptophan, 72, 128, 334–335 exotic foods, 201–205 overview, 261–262 Type 2 diabetes, 372, 380 five flavors, 194–195 polyols, 264 flavor confusion, saccharin, 262 195–196 stevia, 263 U food color and, 196 sucralose, 262–263 UL (Tolerable Upper Intake genetics and, 200 Level), 35 sugar vs., 263 geography and, 198–199, ultrafiltration, 166 sucralose, 262–263 203–204 unique radiolytic products sugar sense of smell and, 196 (URPs), 291 Dietary Guidelines for taste buds, 193–194, 197 units of measurement for Americans, 213 taurine, 12, 86 nutrients, 36–37 as empty-calorie food, 55 TBI (traumatic brain injury) unsaturated fats, 33 substitute sweeteners vs., 263 BCAA and, 338 urea, 68 turning starches into, 24 hypermetabolic state, 337 uremic poisoning, 75

Index 415

b02.indd 415 Trim size: 7.375 in × 9.25 in March 24, 2021 2:18 PM URPs (unique radiolytic food and drug interactions, diet and, 164 products), 291 345–346 drinking, 159–161, 162–164 urticaria, 313 megadoses, 133–134 drugs and, 164 U.S. Pharmacopoeia (USP), 174 menopause and, 137 electrolytes and, 158–159, U.S. Preventive Services Task niacin, 128 161–164 Force (USPSTF), 153 overview, 121 exercise and, 163–164 USDA (U.S. Department of pantothenic acid, 128 fluid balance of, 156–159 Agriculture) pregnancy and, 135–136 hard, 166 Food Composition website, 362 protecting in cooked foods, sickness and, 163 277–278 National Nutrient Database for soft, 166 Standard Reference, 10 RDAs for, 32, 37–38, 121–123, water weight, 212 131–134 nutrient cooperation water-soluble vitamins, 126–131 riboflavin, 127–128 study, 130 WebMD, 365 skin color and, 137 vitamin C and, 127 weight. See body weight smoking and, 135 USP (U.S. Pharmacopoeia), 174 weight charts, 44 supplementing, 135 USPSTF (U.S. Preventive Services weight loss. See losing weight Task Force), 153 thiamin, 127 white meat, 92. See also poultry vegans and, 135 white tea, 375–376 vitamin A, 36–37, 123–124 V WHO (World Health vitamin B1, 127 Organization), 163 vegans, 69 vitamin B2, 127–128, 136 whole grains, 376 minerals and, 151 vitamin B3, 128 Wimberly, Michael, 42–43, 44 vitamins and, 135 vitamin B5, 128 women. See also gender Vegetarian Diet Pyramid and vitamin B6, 38, 128–129 differences; pregnancy Plate, 225 vitamin B7, 129 menopause, 137, 170 vegetarians, 151 vitamin B9, 129 minerals for, 152 veins (venules), 87 vitamin B12, 38, 129–130, 136 supplements and, 170 vending machines, 247 vitamin C, 10, 32, 37, 126– Wood, Robert, 318 very low-density lipoproteins 127, 136 (VLDLs), 89 work, energy expended during, vitamin D, 36–37, 124–125, 60–61 villi, 26 136, 142 World Economic Forum, 161 vitamins vitamin E, 36–37, 125–126, 136 World Health Organization AI of nutrients, 131–134 vitamin K, 37, 126 (WHO), 163 biotin, 129 water-soluble, 126–131 in body weight, 11 VLDLs (very low-density breastfeeding and, 136 lipoproteins), 89 Y choline, 130–131 yeast, 109 cyanocobalamin, 129–130 W daily requirements, 10 Z deficiencies, 132–133 waist size, 49–50 zinc, 144–146 digestion of, 26 water deficiency, 149 drugs and, 135 in bodies, 155–156 megadose of, 150 fat-soluble, 123–126 body weight and, 11 RDA for, 38–39 folic acid, 129 chloride in, 162 dehydration, 164–166

416 Nutrition For Dummies

b02.indd 416 Trim size: 7.375 in × 9.25 in March 24, 2021 2:18 PM