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, aflatoxins, 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 flavor 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 preservatives, 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 food safety 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