Nutrition at Your Fingertips

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More About This Book

Overview

The latest in nutrition, from alfalfa to zinc...

Nutrition is as vital to good health as it is complex to understand. With thousands of supplements to choose from-and ever-shifting study results-a registered dietician offers here a guide to: nutrition's latest findings; detailed explanations of vitamins and minerals; information on fats, carbohydrates, fiber, and proteins; daily requirements; health weight evaluation and management; food labels; meal planning; and combating disease through nutrition.

?Expert, highly credentialed author

?Successful series format

?Helps The most current nutritional information

Product Details

  • ISBN-13: 9781592579020
  • Publisher: Penguin Group (USA)
  • Publication date: 11/3/2009
  • Pages: 416
  • Sales rank: 418,621
  • Product dimensions: 5.90 (w) x 9.00 (h) x 0.90 (d)

Meet the Author

Elisa Zied, MS, RD, CDN is a registered dietitian and spokesperson for the American Dietetic Association. She is a regular contributor to MSNBC.com and has written for Woman's Day, Redbook, and Seventeen magazines. She is the coauthor of Feed Your Family Right! and So What Can I Eat?!

Table of Contents

Chapter 1 Carbohydrates 1

1.1 Functions of Carbohydrates 2

1.2 Sugars 7

1.3 Starch 12

1.4 Dietary Fiber 15

1.5 Daily Carbohydrate Recommendations 20

Chapter 2 Fats 25

2.1 Functions of Fats 26

2.2 Monounsaturated Fats 29

2.3 Polyunsaturated Fats 32

2.4 Saturated Fats 35

2.5 Trans Fats 38

2.6 Dietary Cholesterol l40

2.7 Daily Fat and Cholesterol Recommendations 43

Chapter 3 Proteins 49

3.1 Functions of Proteins 50

3.2 Amino Acids 52

3.3 Animal Sources of Protein 54

3.4 Plant Sources of Protein 57

3.5 Deficiencies and Excesses of Protein 62

3.6 Daily Protein Recommendations 65

Chapter 4 Vitamins 69

4.1 Functions of Vitamins 70

4.2 Vitamin A 73

4.3 Vitamin D 77

4.4 Vitamin E 80

4.5 Vitamin K 83

4.6 Vitamin C 86

4.7 B Vitamins 89

4.8 Daily Vitamin Recommendations 104

Chapter 5 Minerals 109

5.1 Functions of Minerals 110

5.2 Sodium 112

5.3 Potassium 116

5.4 Chloride 119

5.5 Calcium 121

5.6 Phosphorus 125

5.7 Magnesium 128

5.8 Trace Minerals 131

5.9 Daily Mineral Recommendations 145

Chapter 6 Creating a Daily Meal Plan 149

6.1 Estimating Your Daily Calorie Needs 150

6.2 Your Daily Meal Pattern 153

6.3 Fruits 157

6.4 Vegetables 159

6.5 Grains 162

6.6 Meat and Beans 166

6.7 Milk 169

6.8 Oils 171

6.9 Discretionary Calories 173

6.10 Daily Water Needs 177

Chapter 7 Weight Management 179

7.1 Energy Balance 180

7.2 Determining a Healthy Body Weight 186

7.3 Overweight and Obesity 191

7.4 Underweight 197

7.5 Physical Activity and Exercise 200

Chapter 8 Eat to Beat Disease 207

8.1 Cardiovascular Disease 208

8.2 Hypertension 216

8.3 Diabetes 221

8.4 Metabolic Syndrome 227

8.5 Cancer231

8.6 Osteoporosis 234

Chapter 9 Food Allergies, Intolerances, and Sensitivities 237

9.1 Food Allergies 238

9.2 Food Additive Sensitivities 243

9.3 Lactose Intolerance 251

9.4 Gluten Sensitivity 255

9.5 Food Poisoning 263

Chapter 10 Healthy Food Shopping 267

10.1 Reading Food Labels 268

10.2 Understanding Claims on Food Packages 274

10.3 Functional Foods 282

10.4 Fat Replacers and Sugar Substitutes 289

10.5 Dietary Supplements 296

Chapter 11 Healthy Eating Tips 301

11.1 Increasing Fiber Intake 302

11.2 Decreasing Added Sugar Intake 307

11.3 Decreasing Saturated Fat Intake 309

11.4 Decreasing Trans Fat Intake 312

11.5 Decreasing Dietary Cholesterol Intake 314

11.6 Decreasing Sodium Intake 316

Chapter 12 Foodborne Illnesses and Food Safety 319

12.1 Foodborne Pathogens 320

12.2 Other Harmful Substances in Food 327

12.3 Preventing Foodborne Illnesses 334

12.4 Safe Food Shopping and Storage 338

12.5 Safe Food Preparation and Cooking 346

Appendix A Words to Go Glossary 351

Appendix B Useful Resources 369

Appendix C What's a Portion? 381

Index 385

Customer Reviews
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  • Posted May 11, 2010

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    "Nutrition at your Fingertips" by Elisa Zied

    This is the ultimate in go-to guides about nutrition. Easy page index to find Carbohydrates to Dietary Cholesterol to Energy Balance to The Metabolic Syndrome and everything in between. The flip and find comfort of this book helps make this your kitchen text book. I have found where all those things you can not pronounce on food labels is explained. And how my College Girl can safely gain weight while I lose weight. This will be the book that is in front of all of my cookbooks. It will help me learn more about how food works with my body then any other I have ever had. And I have to say the it is nice to know that Elisa has a lil bit of chocolate every day.

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  • Posted November 11, 2009

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    Dietitian who loves NYAF!

    Over the past few years a slew of nutrition books have come on the marketplace and prospered. Whether they were written by doctors, dietitians, or foodies, I've found that most either aren't practical or are extremely (yawn) boring. Elisa Zied makes good nutrition relevant, easy, and fun for everyone with Nutrition at Your Fingertips. You won't even realize how much you are learning until you put it down and step back into your every day life. If you can't see a dietitian for 1:1 counseling, this is the next best thing.

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  • Posted November 7, 2009

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    Great Nutrition Resource Book!

    Elisa Zied, a leading registered dietitian, gives us everything we need to know about nutrition in a delightfully easy-to-read book. Practical and accurate information presented in a highly organized fashion that enables the reader to grasp the nutrition facts quickly and easily.it just doesn't get any better than that. As a registered dietitian, I will recommend Nutrition at Your Fingertips whole-heartedly to my clients. Thanks Elisa for writing a great book!

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    Posted November 4, 2010

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    Posted March 6, 2010

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    Posted November 7, 2009

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