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| Introduction | |
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| About This Book | |
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| Conventions Used in This Book | |
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| What You Don't Have to Read | |
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| Foolish Assumptions | |
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| How This Book Is Organized | |
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| Icons Used in This Book | |
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| Where to Go from Here | |
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| The Basic Facts about Nutrition | |
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| What's Nutrition, Anyway? | |
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| Nutrition Equals Life | |
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| Finding Nutrition Facts | |
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| Digestion: The 24-Hour Food Factory | |
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| Introducing the Digestive System | |
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| Understanding How Your Body Digests Food | |
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| Calories: The Energizers | |
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| Counting the Calories in Food | |
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| How Many Calories Do You Need? | |
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| How Much Should You Weigh? | |
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| How Much Nutrition Do You Need? | |
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| RDAs: Guidelines for Good Nutrition | |
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| AIs: The Nutritional Numbers Formerly Known as ESADDIs | |
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| DRI: A Newer Nutrition Guide | |
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| No Sale Ever Is Final | |
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| A Supplemental Story | |
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| Introducing Dietary Supplements | |
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| Examining Why People Use Dietary Supplements | |
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| Supplement Safety: An Iffy Proposition | |
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| Choosing the Most Effective Supplements | |
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| Good Reasons for Getting Nutrients from Food Rather Than Supplements | |
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| What You Get from Food | |
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| Powerful Protein | |
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| Looking Inside and Out: Where Your Body Puts Protein | |
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| Putting Protein to Work: How Your Body Uses Protein | |
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| Packing Back the Protein: What Happens to the Proteins You Eat | |
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| Examining Protein Types: Not All Proteins Are Created Equal | |
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| Deciding How Much Protein You Need | |
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| The Lowdown on Fat and Cholesterol | |
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| Finding the Facts about Fat Stuff | |
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| Considering Cholesterol and You | |
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| Carbohydrates: A Complex Story | |
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| Checking Out Carbohydrates | |
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| Dietary Fiber: The Non-Nutrient in Carbohydrate Foods | |
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| Alcohol: Another Form of Grape and Grain | |
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| Revealing the Many Faces of Alcohol | |
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| Examining How Alcohol Beverages Are Made | |
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| How Much Alcohol Is in That Bottle? | |
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| Moving Alcohol through Your Body | |
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| Alcohol and Health | |
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| Heeding Advice from the Sages: Moderation | |
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| Vigorous Vitamins | |
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| Taking a Look at the Vitamins Your Body Needs | |
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| Get Your Vitamins Here | |
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| Too Much or Too Little: Avoiding Two Ways to Go Wrong with Vitamins | |
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| Exceeding the RDAs: Taking Extra Vitamins as Needed | |
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| Mighty Minerals | |
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| Taking Inventory of the Minerals You Need | |
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| Getting the Minerals You Need | |
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| Overdoses and Underdoses: Too Much and Too Little | |
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| Exceeding the RDAs: People who need extra minerals | |
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| Phabulous Phytochemicals | |
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| Phytochemicals Are Everywhere | |
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| Perusing the Different Kinds of Phytochemicals | |
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| Phorecasting the Phuture of Phytochemicals | |
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| Water Works | |
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| Investigating the Many Ways Your Body Uses Water | |
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| Maintaining the Right Amount of Water in Your Body | |
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| Getting the Water You Need | |
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| Taking in Extra Water and Electrolytes As Needed | |
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| Healthy Eating | |
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| Why You Eat When You Eat | |
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| Understanding the Difference between Hunger and Appetite | |
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| Refueling: The Cycle of Hunger and Satiety | |
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| Responding to Your Environment on a Gut Level | |
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| When Your Appetite Goes Haywire: Eating Disorders | |
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| Why You Like the Foods You Like | |
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| Tackling Taste: How Your Brain and Tongue Work Together | |
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| Determining Deliciousness | |
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| Changing the Menu: Adapting to Exotic Foods | |
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| What Is a Healthful Diet? | |
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| What Are Dietary Guidelines for Americans? | |
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| Controlling Your Weight | |
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| Making Smart Food Choices | |
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| Keeping Food Safe to Eat | |
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| Okay, Now Relax | |
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| Making Wise Food Choices | |
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| Playing with Blocks: Basics of the Food Pyramids | |
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| Building your own pyramid | |
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| Understanding the Nutrition Facts Labels | |
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| Choosing Foods with MyPyramid and the Nutrition Facts Label | |
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| The Final Word on Diagrams and Stats | |
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| Eating Smart When Eating Out | |
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| Interpreting a Restaurant Menu | |
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| Making Smart Menu Choices | |
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| Discovering the Healthful Side of Fast Food | |
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| Food Processing | |
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| What Is Food Processing? | |
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| Preserving Food: Five Methods of Processing | |
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| Making Food Better and Better for You | |
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| Faking It: Alternative Foods | |
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| A Last Word: Follow That Bird | |
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| Cooking and Nutrition | |
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| What's Cooking? | |
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| Making Changes: How Cooking Affects Food | |
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| Choosing Cookware: How Pots and Pans Affect Food | |
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| Protecting the Nutrients in Cooked Foods | |
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| What Happens When Food Is Frozen, Canned, Dried, or Zapped | |
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| Cold Comfort: Chilling and Freezing | |
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| Canned Food: Keeping Out Contaminants | |
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| Dried Food: No Life without Water | |
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| Irradiation: A Hot Topic | |
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| Better Eating through Chemistry | |
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| Exploring the Nature (and Science) of Food Additives | |
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| Determining the Safety of Food Additives | |
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| Looking Beyond Additives: Foods Nature Never Made | |
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| Food and Medicine | |
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| When Food Gives You Hives | |
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| Finding Out More about Food Allergies | |
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| Considering Foods Most Likely to Cause Allergic Reactions | |
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| Testing, Testing: Identifying Food Allergies | |
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| Coping with Food Allergies | |
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| Recognizing Other Body Reactions to Food | |
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| Food and Mood | |
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| How Chemicals Alter Mood | |
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| How Food Affects Mood | |
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| Using Food to Manage Mood | |
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| Food and Drug Interactions | |
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| How a Food and Drug Interaction Happens | |
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| Food Fights: Drugs versus Nutrients versus Drugs | |
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| Avoiding Adverse Food and Drug Interactions | |
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| Using Food to Improve a Drug's Performance | |
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| Using Food as Medicine | |
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| Defining Food as Medicine | |
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| Examining Diets with Absolutely, Positively Beneficial Medical Effects | |
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| Using Food to Prevent Disease | |
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| Eating for a Better Body (and Brain) | |
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| Delivering Meds with Dinner | |
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| The Last Word on Food versus Medicine | |
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| The Part of Tens | |
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| Ten Nutrition Web Sites | |
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| U.S. Department of Agriculture Nutrient Database | |
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| USDA Food and Nutrition Information Center (FNIC) | |
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| U.S. Food and Drug Administration | |
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| American Dietetic Association | |
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| The American Heart Association | |
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| The American Cancer Society | |
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| The Food Allergy and Anaphylaxis Network | |
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| International Food Information Council (IFIC) | |
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| American Council on Science and Health (ACSH) and the Center for Science in the Public Interest (CSPI) | |
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| Tufts University Nutrition Navigator | |
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| Ten (Well, Okay, Twelve) Superstar Foods | |
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| Alcohol | |
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| Beans | |
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| Berries | |
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| Bison | |
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| Breast Milk | |
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| Chocolate | |
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| Coffee | |
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| Fish | |
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| Nuts | |
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| White Tea | |
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| Whole Grains | |
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| Yogurt | |
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| Ten Easy Ways to Cut Calories | |
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| Switching to Low-Fat or No-Fat Dairy Products | |
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| Substituting Sugar Substitutes | |
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| Serving Stew Instead of Steak | |
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| Choosing Low-Fat Desserts | |
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| Peeling the Poultry | |
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| Not Oiling the Salad | |
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| Making One-Slice Sandwiches | |
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| Eliminating the High-Fat Ingredient | |
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| Seasoning the Veggies instead of Drowning Them in Butter | |
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| Washing the Chopped Meat | |
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| Index | |