Index 513hypertension, 54osteoporosis, 67–68Shaddock, 203Sharon’s fruit, 202Shellfishabalone, 318basics, 317–318clam, 318–319crab, 319–320lobster, 320mussels, 320–321nutrients, 464–465octopus, 321–322oysters, 322scallops, 322–323shrimp, 323–324Shell membranes, egg, 297Sherbet, 360–361Short-grain rice, 277–278Shrimp, 323–324Simple sugars, 18–19Skim milk, 348Smelt, 316Smetana, 353Smoke point, oil, 391Smoked fish, 311Smokinghypertension, 56osteoporosis, 73Snacksmeal planning, 83–84sample menus, 96–123Snap beans, 257Soda pop, 384, 482–483Soda water, 378Soft margarine, 392Soft wheat, 280Soft white-rind cheeses, 356Solanum melogena esculentum, 234Solanum tuberosum L., 252Soluble fiber, 20, 155Sorbet, 360–361Sorrel, 368Sour cream, 351–353Sourdough, 284–285Sour orange, 193Soy, 34Soybean milk, 333Soybean oil, 396–397Soybean sprouts, 333Soybeans, 332–333Soy flour, 333Soy milk, 350Soy nuts, 333Soy products, 333Soy sauce, 333Sparkling water, 378Sparkling wine, 384–385Specialty oils, 397–399, 476–477Spicesbasics, 363–364common, see Common spicesmedicinal uses, 364recipes, 126Spinach, 258Spinacia oleracea L., 258Splenda, 23Sports drinks, 384Spring water, 378Sprouts, raw, 325Squash, 259–260Squash seed, 340–341Stage of life, nutritionadulthood, 43breastfeeding, 43–45infancy, 40–41needs, 39–40pregnancy, 43–45preschool years, 41school-age children, 42senior, 45teenage, 43Star apple, 168Starch, 19Starfruit, 168Steal-cut oats, 276Steel-cut grains, 273Stem turnip, 242Stinking rose, 236Stout, 386Strawberry, 164–165Strawberry tomato, 263Strength training, in weight loss, 53Streptococcus thermophilus, 358String beans, 257Striped bass, 313–314Sucralose, 23, 404Sucrose, 399Sugar in the raw, 401Sugar substitutes, 21–23Sugarsalternatives, 127from beverages and food, 10types, 400–401Sunchoke, 239Sunflower artichoke, 239Sunflower oil, 397Sunflower seed, 341Sunnett, 22–23Supper, see Evening mealSupplementscalcium, 72cancer risk reduction, 76definition, 34–36herbal, 36–38usage, 38vitamins and minerals, 38–39Sweet anise, 235Sweet cherry, 170Sweet corn, 231Sweetened condensed milk, 351Sweetenersacceptable daily intakes, 21–23basics, 399–400chocolate, 403–405honey, 401–402nutrients, 478–479sugar, 400–401syrups, 402–403Sweet orange, 193Sweet peppers, 250–251Sweet potato, 261Sweets, serving size, 12–13Swiss cheese, 357Swordfish, 314Syrups, 402–403Szechuan peppercorns, 375TTable salt, 374Table sugar, 18Tamarind, 208Tamarindus indica, 208Tangerine, 209Tapioca, 223Tap water, 378Taro, 262Tarragon, 368Tea, 381–383, 482–483Tea bag, invention, 382Teenage years, nutrition needs, 43Tempeh, 333
514 IndexTemperature, cooking, in cancer, 77Terpenes, in cherry, 170Thiamin, in Jerusalem artichoke, 239Thyme, 368Tira, 214Toddlers, feeding tips, 42Tofu, 333Tolerable upper intake levelsminerals, 428–429vitamins, 426–427Tomate verde, 263Tomatillo, 263Tomato, 264Tonic water, 378Topinambour, 239Toppings, 352Toxins, nutrition effects, 44Trace minerals, 31Tragopogon porrifolius, 255Trans fat, in coronary artery disease, 66Tree melon, 194Triglycerides, 26, 63Trout, 316–317Tsao, 180Tuna, 314–315Turkey, 296, 460–461Turkish coffee, 380Turmeric, 375Turnip, 265Type 1 diabetes, 58Type 2 diabetes, 58Tyramine, in cheese, 357UUL, see Ultra-heat treatmentUL, see Upper LimitUltra-heat treatment, milk, 349Ultrapasteurized milk, 349Univalves, 317Unsalted butter, 391Unsalted margarine, 392Unsaturated fat, in coronary artery disease, 66Unsweetened chocolate, 404Upper intake levels, tolerableminerals, 428–429vitamins, 426–427Upper Limit, nutrients, 6USDA, see U.S. Department of AgricultureU.S. Department of AgricultureFood Guide Pyramid, 11–14meat grades, 300U.S. Food and Drug Administrationcheese regulation, 357fat substitutes, 28–29health claims, 93supplements, 36sweetener ADI, 21–23water regulation, 378VVaccinium macrocarpon, 160–161Vaccinium myrtillis, 159–160Vaccinium oxycoccus, 160–161Vanilla, 375Variety meat, nutrients, 456–457Vascular headaches, cheese link, 357Veal, 306–307, 456–457Vegetable oyster, 255Vegetable Pyramid, 14Vegetablesamaranth, 212artichoke, 213arugula, 214asparagus, 215bamboo, 216beets, 217bitter melon, 218broccoli, 219brussels sprouts, 220cabbage, 221carrot, 222cassava, 223cauliflower, 224celeriac, 225celery, 226chayote, 227chicory, 228Chinese cabbage, 229collards, 230corn, 231cress, 232cucumber, 233dietary guidelines for Americans, 9–10eggplant, 234fennel, 235garlic, 236ginger, 237horseradish, 238Jerusalem artichoke, 239jicama, 240kelp, 241kohlrabi, 242leek, 243lettuce, 244mushroom, 245nutrients, 438–446okra, 246onion, 247parsley, 248parsnip, 249peppers, 250–251potato, 252radish, 253in recipes, 128rutabaga, 254salsify, 255scallion, 256serving size, 12–13snap beans, 257spinach, 258squash, 259–260sweet potato, 261taro, 262tomatillo, 263tomato, 264turnip, 265water chestnut, 266yam, 267Vegetable shortening, 393Very low-density lipoproteins, 63Vinegar, 373Virgin olive oil, 395Vitamin Aacerola, 154amaranth leaves, 212apricot, 156arugula, 214beet greens, 217bok choy, 229broccoli, 219brussels sprouts, 220carambola, 168carrot, 222cherry, 170chicory leaves, 228collards, 230cress, 232guava, 178jackfruit, 179loquat, 186mango, 188
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ENCYCLOPEDIAof FOODSa guide to Heal
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ENCYCLOPEDIAof FOODSa guide to Heal
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ForewordIbelieve that knowledge is
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Chapter 5 Preparing Healthful Meals
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published in the area of nutrition.
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contributions are worthy of special
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2 Chapter 2A GUIDE TOHEALTHYNUTRITI
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The Nutriants and Other Food Substa
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C H A P T E r o n eOPTIMIZINGHEALTH
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8 Part I: A Guide to Healthy Nutrit
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C H A P T E r t h r e eTHEFOOD-HEAL
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C H A P T E r f o u rPLANNINGMEALSS
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Chapter 4: Planning Meals 81which a
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Chapter 4: Planning Meals 83how man
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C H A P T E r f i v ePREPARINGHEALT
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P a r t I IPart I of this book revi
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153FruitsOur earliest ancestors bui
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Fruits 155AppleThe apple is a pome,
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Fruits 167CALAMONDINCalamondin, als
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Fruits 189MelonsMelons, sweet-flavo
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Fruits 191NectarineNectarines, ofte
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Fruits 193OrangeThe orange is a red
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Fruits 195Passion FruitShaped like
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Fruits 197PearPears are bell-shaped
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Fruits 199PineappleThe pineapple is
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Fruits 201POMEGRANATEThe pomegranat
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266 Encyclopedia of FoodsWater Ches
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269GrainsIncludes: Bread, Cereals,
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Grains 271are just beginning to exp
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Grains 273GRAIN GLOSSARYWhole grain
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Grains 275vegetables. Popped corn (
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Grains 277flattened into flakes to
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Grains 281Wheat also is classified
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Grains 283yeast. When yeast ferment
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Grains 287the label to see whether
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345Dairy FoodsIncludes: Milk, Yogur
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Dairy Foods 347LACTOSE INTOLERANCEA
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Dairy Foods 351of dried milk keep b
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Dairy Foods 355pressed out of it. I
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Dairy Foods 357Colby — A blander,
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Dairy Foods 359yogurt can be a chal
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Dairy Foods 361FAVORITE FLAVORWhat
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377BeveragesBeverages are used to q
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Beverages 379SAFETY OF TAP WATERMan
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Beverages 381At home, store coffee
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Beverages 383TEAS AND POSSIBLE HEAL
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Beverages 385The flavor of sparklin
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Beverages 387ALCOHOL AND HEALTHHeav
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389Fats, Oils, & SweetenersIf there
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Fats, Oils, & Sweeteners 391FatsBut
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Fats, Oils, & Sweeteners 393Lard is
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Fats, Oils, & Sweeteners 395One of
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Fats, Oils, & Sweeteners 397Peanuts
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Fats, Oils, & Sweeteners 399oils in
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Fats, Oils, & Sweeteners 401of regu
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Fats, Oils, & Sweeteners 403HONEY A
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Fats, Oils, & Sweeteners 405months.
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GlossaryAcute: Term used to describ
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Glossary 409Diarrhea: An increase i
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Glossary 411Infarct: An area of tis
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Glossary 413-oma: Suffix meaning
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Glossary 415Thyroid gland: The endo
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Reading List 419National Institute
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APPENDIXDIETARY REFERENCE INTAKESAN
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Dietary Reference Intakes 423Niacin
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Dietary Reference Intakes 425Magnes
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Dietary Reference Intakes 427Niacin
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Dietary Reference Intakes 429Magnes
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Vitamins 431Riboflavin (B 2)Men:19
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Minerals 433IronMen:19 years or old
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Nutrients in Foods 435Potassium (mg
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Nutrients in Foods 437Potassium (mg
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Nutrients in Foods 439Sodium (mg)Zi
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