Nutrition at Your Fingertips

Nutrition at Your Fingertips


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Product Details

ISBN-13: 9781592579020
Publisher: DK
Publication date: 11/03/2009
Pages: 416
Product dimensions: 5.90(w) x 9.00(h) x 0.90(d)
Age Range: 18 Years

About the Author

Elisa Zied, MS, RD, CDN is a registered dietitian and spokesperson for the American Dietetic Association. She is a regular contributor to 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

What People are Saying About This

From the Publisher

"Nutrition at Your Fingertips covers all the basics, from what happens if you eat too little fat to the safest way to defrost food. It also includes helpful charts that provide readers with must-have information, such as which foods contain key vitamins, minerals, and antioxidants, along with their benefits and a breakdown of food label terms. It's the kind of resource people can go back to over and over again."
-Cynthia Sass, MPH, MA, RD, CSSD, New York Times bestselling author

"Nutrition at Your Fingertips is one stop shopping for food information. Elisa Zied has compiled the most complete and exhaustive resource guide on the foods you eat and what is really in them. If you love food, you'll love this book. This is a rich resource that belongs in kitchens, libraries and the offices of health professionals. It's a stunning book!"
-Nancy L. Snyderman, MD. FACS NBC News Chief Medical Editor Associate Professor Head and Neck Surgery University of Pennsylvania

"Nutrition at Your Fingertips is a comprehensive, easy-to-read resource that can help guide you through the whats, whys and hows of healthy eating."
-Ellie Krieger, RD Food Network host and author of "So Easy: Luscious Healthy Recips for Every Meal of the Week"

"Make way for Nutrition at Your Fingertips—the new go-to resource that now sits prominently on my green tea table. Want to know the skinny on healthy fats? BAM- it's there. Want to know the best food sources of potassium to help lower your blood pressure? BAM-it's there. Everything from managing your weight to how to avoid food infections can be found in nice, digestible bites in this info-packed nutrition bible. Thank you Elisa Zied for this truly wonderful guide for better health!"
-Dave Grotto, LDN, author of 101 Foods That Could Save Your Life
Producer for Kids\PBS Kids Advisory Board Chair

"Nutrition at Your Fingertips is a wonderfully informative and smart resource for nutrition novices and health-savvy individuals alike. Elisa offers simple, straightforward explanations of every nutrition topic under the sun, and fills the pages with practical tips on boosting veggie intake, maintaining weight loss, navigating food labels, shopping for good health, and much, much more. Keep this one handy...I know you'll be referring to it often!"
-Joy Bauer MS, RD, CDN, bestselling author and nutrition expert for the Today show

"Nutrition at Your Fingertips is like having Elisa Zied on speed dial. The right information. The right answers. From someone who really knows."
-Harry Smith, CBS News

"Nutrition at Your Fingertips is like having your own personal nutritionist teaching you about food, planning the right diet for your specific needs and goals, guiding you through the grocery store and even teaching you how to store your food! I felt like Elisa anticipated and prepared me for every hurdle I might face in the struggle to eat right. Countless books outline "diets" designed to help you lose weight or get healthier. Elisa goes a step further, teaching us how to make good choices on our own. This book is not just a menu; it's a recipe for long-term success. The more I understand about nutrition, the more inspired I am to make a change for the better. Thank you Elisa for laying it out so simply."
-Maggie Rodriguez, CBS News

"Nutrition at Your Fingertips covers all the basics, from what happens if you eat too little fat to the safest way to defrost food. It also includes helpful charts that provide readers with must have information, such as which foods contain key vitamins, minerals and antioxidants, along with their benefits and a breakdown of food label terms. It's the kind of resource people can go back to over and over again."
-Cynthia Sass, MPH, MA, RD, CSSD, New York Times bestselling author

Customer Reviews

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Nutrition at Your Fingertips 4.2 out of 5 based on 0 ratings. 6 reviews.
Anonymous More than 1 year ago
lynette355 More than 1 year ago
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.
Anonymous More than 1 year ago
RachelBermanRD More than 1 year ago
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.
DrJanetBrill More than 1 year ago
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 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!
Anonymous More than 1 year ago