Efnisyfirlit

• About the Authors
• Contents at a Glance
• Table of Contents
• Introduction
  • About This Book
  • Conventions Used in This Book
  • What You Don’t Have to Read
  • Foolish Assumptions
  • Icons Used in This Book
  • Where to Go from Here
• Part I: The Basic Facts about Nutrition
  • Chapter 1: What’s Nutrition, Anyway?
    • Why Nutrition Matters
    • Finding Nutrition Facts
  • Chapter 2: Digestion: The 24-Hour Food Factory
    • Introducing the Digestive System
    • Understanding How Your Body Digests Food
    • Combating Digestive Problems
    • Helping to manage irritable bowel syndrome (IBS)
    • Balancing your gut bacteria with probiotics and pre biotics
  • Chapter 3: Why You Eat When You Eat and Like What You Like
    • Understanding the Difference between Hunger and Appetite
    • Refuelling: The Cycle of Hunger and Satiety
    • Tackling Taste: How Your Brain and Tongue Work Together
    • Determining Deliciousness
    • Changing the Menu: Adapting to New and Exotic Foods
• Part II: What You Get from Food
  • Chapter 4: Powerful Protein
    • Looking Inside and Out: Where Your Body Puts Protein
    • Putting Protein to Work: How Your Body Uses Protein
    • Piling In the Protein: What Happens to the Proteins You Eat
    • Examining Protein Types: Not All Proteins Are Created Equal
    • Deciding How Much Protein You Need
  • Chapter 5: The Lowdown on Fat and Cholesterol
    • Finding the Facts about Fat
    • Cholesterol: The Misunderstood Nutrient
  • Chapter 6: Calories: The Energisers
    • Counting the Calories in Food
    • How Many Calories Do You Need?
    • So How Much Should You Weigh?
    • Losing Weight by Controlling Calories
  • Chapter 7: Carbohydrates: A Complex Story
    • Considering Carbohydrates
    • Dietary Fibre: The Non-nutrient in Carbohydrate Foods
  • Chapter 8: The Truth: The Alcohol Truth
    • Creating Alcoholic Drinks
    • Alcohol and Health
  • Chapter 9: Vigorous Vitamins
    • Taking a Look at the Vitamins Your Body Needs
    • Too Much or Too Little: Avoiding Two Ways to Go Wrong with Vitamins
    • Special Circumstances: Taking Extra Vitamins as Needed
  • Chapter 10: Mighty Minerals
    • Taking Inventory of the Minerals You Need
    • Mineral Overdoses and Underdoses
    • Munching More Minerals: People Who Need Extra
  • Chapter 11: Phabulous Phytochemicals
    • Phytochemicals Are Everywhere
    • Perusing the Different Kinds of Phytochemicals
  • Chapter 12: Water Works
    • Investigating the Many Ways Your Body Uses Water
    • Getting the Water You Need
    • Taking in Extra Water and Electrolytes as Needed
• Part III: Healthy Eating
  • Chapter 13: What Is a Healthy Diet?
    • Introducing the Guidelines for a Healthy Diet
    • Stepping Out Towards a Healthier Lifestyle
    • Relaxing Once in a While
    • A Few Words about Activity
  • Chapter 14: Making Wise Food Choices
    • Introducing the Eatwell Plate
    • Understanding Food Labels
    • Understanding Nutritional Claims on Food Labels
    • Using the Eatwell Plate and Food Labels in Practice
  • Chapter 15: Ensuring Good Nutrition Whoever You Are
    • Homing In on the Dietary Reference Values
    • I’m Trying for a Baby
    • I’m Pregnant
    • I’m Breastfeeding
    • I’m Feeding My Toddler
    • I’m Feeding My School Child
    • I’m a Man
    • I’m an Older Person
  • Chapter 6: Being Nutritionally Savvy for When You’re Out and About
    • Fuelling Up: Nutrition on the Road
    • Feasting on fast food
  • Chapter 17: Looking at Standards in Schools and Other Institutions
    • Knowing about Nutrition for Tiny Tummies
    • Serving Up Better Hospital Food: Leading by Example in the NHS
    • Caring for Older People: Standards in Residential Homes
    • Eating on the March: Nutrition in the Armed Forces
    • Going Beyond Porridge: Dietary Recommendations for the Prison Service
• Part IV: Processed Food
  • Chapter 18: What Is Processed Food?
    • Preserving Food: Five Methods of Processing
    • Making Food Better, and Better for You
    • Faking It: Alternative Foods
  • Chapter 19: Cooking and Keeping Food
    • What’s Cooking?
    • Exploring How Cooking Affects Food
    • Choosing Cookware: How Pots and Pans Affect Food
    • Protecting the Nutrients in Cooked Foods
  • Chapter 20: Weird Science: Examining Food Additives
    • Determining the Safety of Food Additives
    • Going Hyper: Food Additives and Children
    • Considering Organic Options
    • Seeking Sustainability
• Part V: Food and Health
  • Chapter 21: Food and Allergies
    • Finding Out More about Food Allergies
    • Testing, Testing: Identifying Food Allergies
  • Chapter 22: Food and the Brain
    • Looking to the Future: New Research into Food and Mood
    • Linking Diet, Learning and Behaviour
  • Chapter 23: Food and Medicine
    • Examining Diets with Beneficial Medical Effects
    • Using Food to Prevent Disease
    • Preventing Another Heart Attack
    • Food as the Fountain of Youth
    • Food and Drug Interactions
    • The Last Word on Food versus Medicine
  • Chapter 24: Dietary Supplements
    • Good Reasons for Getting Nutrients from Food Rather than Supplements
• Part VI: The Part of Tens
  • Chapter 25: Ten Nutrition Websites You Can Trust
    • British Dietetic Association
    • British Nutrition Foundation
    • Diabetes UK
    • Food and Drink Federation
    • Food Standards Agency
    • Grub4Life
    • Heart UK /British Heart Foundation
    • NHS Choices – Live Well
    • World Cancer Research Fund
  • Chapter 26: Ten Superfoods
    • Apples
    • Baked Beans
    • Brazil Nuts
    • Broccoli
    • Coffee
    • Oats
    • Olive Oil
    • Yoghurt
  • Chapter 27: Ten Fad Diets: The Truth Behind the Headlines
    • The Atkins Diet
    • The Blood Group Diet
    • The Cabbage Soup Diet
    • Nutritionally incomplete and very much a quick fix: Detox Diets
    • The Hay Diet, a. k. a. the Hollywood Diet
    • Low Glycaemic Diets
    • The Maple Syrup Diet
    • Meal Replacement Diets
    • The Zone
• Index

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