as body shape, 46–47
and weight, 55, 65, 158
arthritis, 38, 58, 138, 218, 221
artificial sweeteners, 177–78
Asian Americans, 179
Asians, 115, 135, 145, 199, 277.See also China; Japan
asthma, 38, 81, 217
atherosclerosis, 78, 79, 87, 213
Atkins diet, 53, 54, 63, 68, 69, 109, 127, 250
Atwater, W.O., 8
avocados, 76, 79, 88, 94, 104, 152, 228
bacon, 19, 78, 109, 139
baked goods. See pastries/sweets
balance, 58, 201. See also falls
balance studies, 195
Banting, William, 8, 53
barley, 132, 274–75, 288
beans, 194, 206, 226, 228, 234, 246, 272
and carbohydrates, 88, 110, 111
and costs of healthy eating, 258
and fats, 88, 110
and folate/folic acid, 211, 212
as fruit or vegetable, 152
and gluten, 267
and glycemic index/load, 118, 120
guidelines/advice concerning, 15, 18, 19, 19, 155, 250
and Mediterranean diet, 14, 253
organic, 285
as protein source, 18, 88, 110, 133, 134, 135, 136, 139, 146, 258, 288
and traditional diets, 255
and weight, 53, 54, 55, 63, 68, 69, 70, 71
beef, 8, 9, 53, 54, 142, 232
and costs of healthy eating, 258
and environment, 244, 245–46, 248
and fats, 78, 82, 105, 106
and protein, 136, 139, 258
See also cattle industry
beriberi, 163, 205
beta-carotene, 25, 108, 153, 164, 207, 208, 214–15, 221, 222, 234, 235, 269
beta-cryptoxanthin, 164, 175, 214
beverages. See hydration
biotin, 208, 237
birth defects, 1, 130, 205–6, 208, 210, 212, 235, 252
Bittman, Mark, 3, 97
bladder cancer, 160, 171
blood clots, 63, 126, 140, 156, 233
and alcohol, 187, 188
and fats, 78, 81, 84, 86, 90
medications for, 203
studies about, 37
and vitamins, 203, 220, 223, 224
and women, 220
blood pressure, 88, 115, 187, 199, 217, 233, 251, 263–64
and carbohydrates, 88, 119, 146
drugs/medications for, 117, 176, 227, 263
and exercise/physical activity, 57, 58–59, 231, 263
and fruits and vegetables, 150, 155–57, 166, 169, 170, 263
guidelines/advice concerning, 5
and heart attacks, 264
and magnesium, 164, 227
and milk/dairy products, 156
and potassium, 164, 227, 229, 263
and pregnancy, 261
and protein, 146
and smoking, 231
and sodium/salt, 157, 231, 232, 263–64
and stroke, 264
studies about, 31
and weight, 38, 39, 39, 44, 45, 46, 54, 57, 58–59, 63, 68, 263
blood sugar, 5, 117, 162, 177
and carbohydrates, 88, 109, 111, 112, 113, 113, 114–15, 116, 124
and diabetes, 117, 264
and fats, 88, 119
and glycemic index/load, 118, 120, 121, 122
and grains, 110, 111, 112, 113, 124, 273
and protein, 119, 139
and starch, 271, 273
and weight, 46, 53, 54, 56, 64, 69–70, 124
and whole grains, 271
See also glucose; insulin
blood type, 70
blueberries, 159, 164
BMI (body mass index), 38–39, 39, 40, 41, 42–44, 45
body fat, 50–51, 58–59, 59, 75, 86
body shape, 46–47
bones
and age, 193, 200
and calcium, 179, 193, 195–200, 197, 203, 216, 224
and children, 200
degeneration of, 195
density of, 195, 196, 197, 198, 202, 223
and drugs/medications, 193, 201–2
and exercise/physical activity, 58, 193, 200–201, 204
and hormones, 200, 201
and magnesium, 226
and protein, 139, 223
remodeling of, 195–96, 200, 207
and stress, 195, 200
studies about, 198
and vitamins, 193, 195, 198, 199, 200, 202–3, 204, 207–8, 215, 216, 223
and weight, 53–54, 58, 67
in women, 195, 196
See also hip fractures; osteoporosis
bowels, 158, 210, 267.See also constipation
brain, 81, 99, 145, 148, 209, 215, 217, 222, 233, 273
bread, 87, 131, 162, 194, 226
and carbohydrates, 88, 109, 111, 112, 113, 117, 123, 124, 125, 127, 158
and diabetes, 124
and folate/folic acid, 206, 210
and gluten, 130, 267
and glycemic index/load, 118, 120
guidelines/advice about, 15
and healthy food choices, 272, 277, 279
and healthy global eating, 260
and Mediterranean diet, 253
and protein, 134, 139
studies about, 254
and weight, 53, 54, 55, 68, 71
breast cancer, 126, 182, 184, 212, 214, 217
and alcohol, 188–89, 191, 212
and death, 189
and exercise/physical activity, 57
and fats, 100–102
and fruits and vegetables, 152, 159, 160, 161
and hormones, 181, 201
and Mediterranean diet, 15
and protein, 134, 137
and soy, 142, 144, 145, 146, 148
studies about, 29, 31, 34, 254
and weight, 38, 57, 63, 266, 267
breastfeeding, 138, 147, 178, 183, 233, 258
brown rice, 127, 131–32, 226, 267
and carbohydrates, 111, 125
cooking of, 128, 129
and costs of healthy eating, 258
and glycemic index/load, 120, 121, 129, 275
and healthy food choices, 272, 275
instant, 275
and intact grains, 273
prevalence of, 129
and protein, 134, 136
buckwheat, 275
bulgur, 111, 132, 194, 258, 271, 276, 288
butter, 5, 19, 25, 26, 54, 109, 139, 272
and fats, 76, 78, 80, 97, 98–99, 104, 105, 106, 107, 180
substitutes for, 180
cabbage soup diet, 66
caffeine, 184–85, 186, 227, 229, 268
calcium, 192–204, 224–25
antacids, 224–25
and bones, 139, 179, 193, 195–99, 197, 199–200, 203, 216, 224
and children, 196, 199
and death, 200
disadvantages of, 199–200
and environment, 199
and food labels, 287
guidelines/advice concerning, 12, 15, 192–93, 195–96, 198, 199–200, 203, 224, 238
importance/functions of, 193, 195, 199, 200, 224
and men, 196, 219, 224
and milk/dairy products, 178, 179, 180, 182, 192–93, 199, 200, 224
and muscles, 199
prevalence of, 203–4
and protein, 139
safety of, 225
sources of, 179, 182, 192–93, 194, 199, 200, 203, 204, 224–25, 274
studies about, 196, 198, 199–200
substitutions for, 200–203
supplements, 182, 193, 195, 196, 198, 199, 200, 202, 204, 218, 219, 224, 225
too much, 179, 192, 193, 225
and vitamin D, 182, 202, 203, 216, 218–19, 225
and weight, 54, 199
and women, 200, 218, 224
and zinc, 225, 233
See also specific health condition
calories, 135, 208, 257
and body fat, 50, 51
definition
of, 50
and energy, 50–51, 71
and exercise/physical activity, 58, 59, 60
and food labels, 285, 286
guidelines/advice concerning, 12, 15, 18, 20, 87
limiting of, 51–52
and Mediterranean diet, 14
and menus, 270–71
and milk/dairy products, 179, 180, 181, 192, 199, 204
quality of, 51
and weight, 42, 47–56, 58, 59, 60, 62, 62, 64–67, 71, 73, 86, 88
See also specific health condition or topic
cancer, 7, 111, 116, 147, 174, 182, 214, 226, 232, 266–67
and age, 100–101, 137, 161
and alcohol, 161, 187, 188–89, 191, 266
in animals, 141
and antioxidants, 221, 222
and “average American diet,” 2
and benefits of healthy eating strategy, 251, 252
and calcium, 182, 199, 225
and costs of healthy eating, 259
deaths from, 137, 267
and drugs/medications, 176
and exercise/physical activity, 57, 61, 102, 161, 267
and fats, 75, 81, 94, 100–103, 106, 107
and fiber, 125–26, 160, 162
and folate/folic acid, 160, 163, 206, 212, 214
and free radicals, 221, 222
and fruits and vegetables, 101, 151, 152, 153, 158–61, 163, 166, 168, 266
and genetics, 102, 161
and grains, 125–26
guidelines/advice concerning, 13, 22
and lifestyle, 159, 266–67
and low-fat diets, 101, 102, 160, 162, 266
and Mediterranean diet, 14, 95, 100, 255, 256
and milk/dairy products, 179, 181–83
and protein, 134, 135, 137, 139, 141, 149
and red meat, 101, 102, 248, 266
and smoking, 158, 161, 266
and soy/soybeans, 142, 144–45, 146, 148
studies about, 28, 31–32, 34, 100, 101, 103, 126, 137, 159–60, 166, 236, 253, 254, 266
and tea, 186
and traditional diets, 256
and vitamins, 163, 164, 182, 202, 205, 207, 208, 215, 217, 220, 234, 236
and weight, 42, 54, 57, 61, 102, 266
and whole grains, 125–26
See also specific study or type of cancer
canola/canola oil, 5, 15, 19, 223
and costs of healthy eating, 257, 258
and fats, 76, 79, 81, 82, 98, 99, 103, 104, 105, 106
stocking kitchens with, 288
carbohydrates, 7–8, 50, 109–32, 152, 221
as bad, 68–69, 109, 110–11
benefits of, 119
and blood glucose, 113, 113
and blood sugar, 109, 111, 112, 113, 113, 114–15
calories from, 50, 51, 52, 109, 111, 112–13, 127
and cholesterol, 76, 88, 91, 92–93, 92, 111
complex, 8, 12, 109–10, 111–12, 116, 117
and costs of healthy eating, 257, 258
cutting back on, 110
and exercise/physical activity, 111
and fats, 78, 79, 80, 87–88, 89, 91–93, 92, 94, 108, 110, 119, 127
and fiber, 109, 115, 117, 124, 125, 127, 128
and food labels, 287
and glycemic index/glycemic load, 112, 116–17, 119–22
as good, 109–10, 116
guidelines/advice concerning, 3, 7–8, 11, 12, 13, 15, 18, 19, 20, 87–88, 111, 155, 250
importance of, 112–15
and insulin, 111, 113–16, 113, 115–16
and olive oil, 92
processed, 54, 55, 87–88
and protein, 119, 139, 146–48
simple, 111–12, 116, 117
sources of, 87–88, 94, 109, 111, 112, 177, 258
studies about, 5
and sugar, 111, 112–13, 115, 116–17, 119
and traditional diets, 256
and vitamin B, 208
and weight, 48, 50–56, 62, 63, 67, 68–70, 74, 86, 88, 110–11, 116
See also low-carbs; refined carbohydrates; specific health condition
cardiovascular disease, 85, 111, 117, 148, 156, 187, 190, 214, 231
and death, 189
and exercise/physical activity, 60, 61
and fats, 99, 180
and folate/folic acid, 163, 206, 212
and fruits and vegetables, 155–57, 166–67, 169
guidelines/advice concerning, 8, 13, 22
and Mediterranean diet, 15, 255, 268
and milk/dairy products, 181
studies about, 29, 255
and vitamins, 213, 220, 236
and weight, 38, 40, 60, 61, 63
and women, 189
See also specific study
carotenoids, 151, 153, 157, 161, 164, 175, 207, 208, 214–15, 221, 222, 269
carrots, 65, 120, 153, 156, 157, 168, 170, 187, 208, 214, 258
cataracts, 1, 28, 38, 150, 157, 214, 215, 221, 222, 251
cattle industry, 20–21, 180–81
celiac disease, 5, 130, 138, 267
Center for Nutrition Policy and Promotion, USDA, 13
Centers for Disease Control and Prevention (CDC), 24, 42, 44, 206, 235
cereal, 128, 130, 131, 159, 162, 226, 227, 234, 271
advertising about, 126–27
and calcium, 194, 204
and carbohydrates, 124, 125, 127
and costs of healthy eating, 258
and folate/folic acid, 210, 211, 212
guidelines/advice about, 16
and healthy food choices, 274, 277, 278, 280
and Mediterranean diet, 14
sugar in, 129
and vitamins, 209, 216, 219, 223
and weight, 55
cervical cancer, 214
cheese, 19, 54, 166, 181, 272
and fats, 76, 82, 97, 108, 180
and Mediterranean diet, 253
and protein, 136, 139
chicken, 53, 211, 258
and environment, 244
and fats, 99, 102, 105–6
guidelines/advice concerning, 19, 250
as protein source, 133, 135, 136, 139, 141, 146, 258, 288
See also poultry
children
and birth defects, 205–6
and bones, 200
and calcium, 196, 199
and constipation, 138
and dehydration, 173
and diabetes, 135, 138
and fish, 99
Healthy Eating Plate for, 20
and iron, 225
and mercury, 147
and milk, 178, 179, 181, 182–83
obesity among, 40, 52
and protein, 133, 134, 135, 138
and soda, 178
and zinc, 233
Childs, Dan, 48–49
China, 29, 32, 110, 111, 137, 232, 243
chocolate, 64, 65, 76, 78, 82, 184, 194, 225, 271–72
cholesterol, 89, 140, 164, 185, 221, 251, 265, 278
and alcohol, 187–88, 189, 191
and carbohydrates, 76, 88, 91, 92–93, 92, 111, 119
and coffee, 184
and death, 265
and diabetes, 265
and drugs/medications, 176, 265
and exercise/physical activity, 57, 191, 265
and fats, 75, 76, 78, 79, 83–88, 90, 91–93, 92, 94, 107, 108, 157, 265
and fiber, 126, 157, 161
and food labels, 287
and fruits and vegetables, 155, 157
and genetics, 265
and grains, 126
guidelines/advice concerning, 5, 8, 12, 13, 21, 22, 85–87, 287
and heart disease, 79, 85, 265
and insulin, 116
and iron, 225
and low-fat diets, 6
and red meat, 248
and soda, 177
and soy, 142–43
and stroke, 85, 265
studies about, 26, 33, 37
and sugar, 265
and tea, 187
test
ing for, 77
and vitamin E, 220
and weight, 38, 46, 53, 56, 57, 63, 67, 68, 73, 265
chromium, 173, 238
chronic conditions, 52, 81, 151, 214, 222, 227, 232, 251, 277
and carbohydrates, 111, 124
and costs of healthy eating, 259
and diabetes, 265
and exercise/physical activity, 57, 60
guidelines/advice concerning, 5, 12, 16, 22, 23
and Mediterranean diet, 14, 256
and protein, 135, 138
studies about, 28, 29, 31, 33, 36
and traditional diets, 256
and vitamins, 163, 205, 218, 234
and weight, 42, 45, 47, 52, 53, 57, 60
See also specific condition
circulatory system, 113, 155, 161
citrus fruits, 153, 161, 167, 215, 216, 268
coconut oil, 5, 76, 78, 79, 105, 107
cod-liver oil, 202, 218
coenzyme Q10, 221
coffee, 3, 5, 19, 25, 173, 181, 184–86, 191, 228, 229, 250, 268
cognition, 15, 269. See also dementia; memory
colds, 233
colon/colorectal cancer, 1, 160, 181, 182, 199, 233
and alcohol, 189, 212
and carotenoids, 214
deaths from, 214
and exercise/physical activity, 57
and fats, 100, 102
and fiber, 125–26, 162
and folate/folic acid, 212, 214
and low-fat diets, 162
and multivitamins/minerals, 236
and protein, 134, 137, 139
studies about, 25, 30, 162, 254
and vitamins, 214, 217, 236
and weight, 38, 57, 63, 266, 267
and whole grains, 125–26
constipation, 1, 125, 138, 150, 158, 168, 173, 225, 226
Cooper, Kenneth, 235
copper, 123, 126, 238
corn, 113, 136, 158, 244, 260, 263, 276
guidelines/advice concerning, 3, 15, 155, 166
risks and benefits of, 167–70, 255–56
as starch or vegetable, 113, 168
sweetener/syrup, 129
and traditional diets, 255
and what are fruits and vegetables, 152, 155, 167–70
corn industry, 21
corn oil, 5, 76, 80, 81, 82, 98, 105, 106, 223, 268, 288
cost, of healthy eating, 257–59
“crash” diets, 63
cravings, 67
crucifer plant family, 152, 160, 169
culture, 47, 48, 64, 253, 256, 260
daily values, on food labels, 287
dairy industry, 8, 183
dairy products, 166, 232, 234, 246
and age, 178
benefits of, 178, 179
and calcium, 179, 180, 192–93, 199, 200, 203, 204, 224
and calories, 192, 199, 204
and fats, 76, 78, 104, 106, 192
guidelines/advice concerning, 3, 5, 9, 12, 13, 15, 18, 18, 19, 178
and lactose, 179
and Mediterranean diet, 14, 253
and protein, 133, 134, 139, 141, 146, 148
and traditional diets, 253
and vitamins, 208, 219
and weight, 70, 71, 73, 199
Eat, Drink, and Be Healthy Page 50