Eat, Drink, and Be Healthy
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and diet-heart hypothesis, 85–87
and drugs/medications, 93, 176, 266
and exercise/physical activity, 57, 58, 59, 60, 91, 93, 137, 148
and fats, 75, 79, 80, 81, 83–99, 95, 101, 102, 103, 106, 107, 110, 137, 140, 142–43, 180, 266
and fiber, 125, 161, 162
and fish/seafood, 147, 148
and folate/folic acid, 212, 213
in France, 190
and fruits and vegetables, 150, 151, 153, 155, 157, 159, 163, 168
and glycemic index/load, 125
and grains, 125, 126
guidelines/advice concerning, 5, 12, 14, 16, 22, 23, 87, 266
and hormones, 201
and iron, 226
and lifestyle, 137, 255, 266
and magnesium, 164, 227
and Mediterranean diet, 14, 95, 95, 140, 255, 256, 266
and men, 190
and milk/dairy products, 179, 180, 181
and nuts, 140
and oils, 266
and organic foods, 283
and potassium, 164, 227
and protein, 110, 135, 137, 146, 147, 148, 164
and selenium, 232
and smoking, 85, 91, 137
and soda, 177
and soy/soybeans, 142–43, 144, 164
and starch, 94
studies about, 25, 26, 28, 29, 30, 34, 35, 36–37, 125, 220, 253, 254, 255, 266
and sugar, 94
and traditional diets, 256
and vitamins, 163, 164, 205, 208, 209, 213, 215, 217, 220, 223, 234
and weight, 38, 39, 39, 42, 44, 45, 46, 51, 52, 54, 57, 58, 59, 60, 63, 67, 69, 85, 93, 125
and whole grains, 94, 125, 126
and women, 93, 189, 201
Heberden, William, 36
height, 38, 40, 41, 42, 134, 182, 183
high-fructose corn syrup, 69, 129
hip fractures, 183, 193, 197, 197, 198, 202, 203, 207, 216, 223
Hispanic Americans, 179
Hispanics, 226
Hollywood 48-Hour Miracle Diet, 66
homocysteine, 209, 210, 212, 213
honey, 69, 129
Hong Kong: calcium intake in, 197
hormones, 151, 164, 171, 201, 215
and cancer, 181, 182, 201
and fats, 75, 78, 81
and milk, 178, 179, 180–81, 182, 199
and weight, 46, 70
See also type of hormone
hot flashes, 144, 148
hydration, 3, 5, 19, 171–72, 173, 191.See also type of drink
hydrogenation, 5, 76, 80, 83, 84, 85, 93, 103, 108, 287
hypertension, 155, 156–57, 229.See also blood pressure
ice cream, 76, 117, 118, 127, 131, 139, 180, 257, 259, 271, 272
immune system, 80, 84, 130, 138, 162, 216, 217, 233, 234, 267
inactivity, 61, 115, 195
India: water in, 241–42
infertility, 38, 130
inflammation, 81, 83, 84, 163, 268
insulin, 5, 51, 177
and carbohydrates, 88, 111, 113–16, 113, 116, 124, 126
and diabetes, 115, 117, 264
and exercise/physical activity, 115
and fats, 84, 88, 115
and fiber, 131, 162
and genetics, 115
and glycemic index/load, 118, 119, 120
and inactivity, 115
and obesity, 115
and pancreas, 113, 115, 117, 126, 177
resistance, 115–16
and sugar, 115, 271
and weight, 51, 53, 54, 63, 69, 115, 124
intact grains, 264, 272–74, 279
benefits of, 126
and carbohydrates, 111, 116, 122–24
cooking of, 128
definition of, 122
and gastrointestinal health, 125
and glycemic index/load, 120
suggestions for adding, 131–32
and weight, 116
and what are whole-grain foods, 128
iron, 123, 206, 235, 238
and food labels, 287
and pregnancy, 261, 262–63
sources of, 271, 274, 275, 276, 277, 278
supplements, 225, 226, 262–63
isoflavones, 145, 148, 164
Italy, 253.See also Mediterranean diet
Japan, 45, 137, 145, 224, 260
and Seven Countries Study, 253
stroke in, 256
traditional diet in, 253, 255, 256, 260
Jenkins, David, 116
juice, 120, 164, 211, 216, 268
benefits of, 176
and calories, 169, 175, 176
concentrated, 129, 169
dilution of, 175
and drugs/medications, 176
and fruits and vegetables, 164, 166, 169, 174
guidelines/advice concerning, 166, 191, 250
and hydration, 173, 174–76
labels on, 175
and sugar, 129, 175
as swap for milk, 181
and weight, 56, 176
See also specific juice
ketogenic diet, 110
Keys, Ancel, 34, 90, 91, 253, 255
kidneys, 38, 54, 165–66, 198, 227, 229, 263
and calcium, 184, 198, 219, 225
and coffee, 184–85
and drugs/medications, 184
and hydration, 171, 173
and soda, 177
and tea, 186, 187
and vitamin D, 216, 219
Kummerow, Fred A., 84
labels, food, 154, 235
deciphering, 285–87
and fats, 84, 104
and fiber additives, 131
and food industry, 140
ingredients list on, 287
on juices, 175
Nutrition Facts, 84, 129, 131, 285–87
and nuts, 140
and soy, 142–43
and sugar, 129, 132
updated, 285, 286, 287
and whole grains, 127, 131
lactose intolerance, 179
lard, 80, 105, 107. See also shortening
Latin America, 255, 260
legumes, 14, 105, 137, 138, 153, 155, 167, 254, 270
Letter on Corpulence, Addressed to the Public (Banting), 53
life expectancy, 7, 13, 42–43, 253, 255
lifestyle, 47, 48, 111, 137, 159, 190, 255, 266–67
lily plant family, 153
lipoproteins, 77, 79, 84
liver, 50, 79, 114, 115
disease/cancer, 185, 187, 188, 189
and vitamins, 207, 208, 210, 216
lobbyists. See special interest groups; specific organization or industry
Lou Gehrig’s disease, 220, 223
low-carbs, 109, 110, 250, 251
cost of, 69, 127
and food industry, 127
and labels, 127
as low-calorie, 127
media and, 127
and protein, 135
sources for, 127
and weight, 53–54, 56, 57, 62, 62, 63, 67, 68–69, 73, 74
and whole grains, 127
low-fat diets, 6, 15, 88, 103, 116, 139, 160, 162, 250, 251, 255.See also specific health condition
low-glycemic diets: and weight, 54–55
Ludwig, David, 51
lung cancer, 189, 214
lupus, 31, 81
lutein, 89, 157, 164, 214, 215, 222
lycopene, 108, 153, 160, 161, 167, 214–15
Lyon Diet Heart Study, 94–96, 95, 104, 255, 266
macular degeneration, 81, 150, 157, 214, 215, 222, 233
magnesium, 123, 126, 164, 226–27, 275
manganese, 126, 221, 239
margarine, 25, 26, 76, 80, 82, 83, 95, 97, 105, 257
Mayne, Susan, 84
McDonald’s, 10
meat, 130, 142, 225–26, 232
and costs of healthy eating, 258
and environment, 243, 244, 245–46
and fats, 78, 83, 99
guidelines/advice concerning, 3, 9, 11, 13, 16, 18,
22
and Mediterranean diet, 14
and protein, 18, 134, 137, 138, 139, 141, 258
studies about, 254
and traditional diets, 253
and vitamins, 206, 207, 210
and weight, 55, 71, 72
See also beef; pork; processed meat; red meat
medications. See drugs/medications
Mediterranean diet, 14–15, 20, 140, 146, 154, 250
benefits of, 256
and costs of healthy eating, 257
and fats, 94–96, 95
and healthy global eating, 259
and memory, 268, 269
overview about, 253, 255–56
popularization of, 255
safety of, 256
studies of, 253, 255
transplanting of, 256–57
See also specific health condition
melon/squash plant family, 153
memory, 1, 221, 222, 268–69
and carotenoids, 164, 214
and fruits and vegetables, 150, 153, 159, 167, 269
and soy/soybeans, 142, 145, 146
studies about, 28–29, 222, 269
and vitamins, 209, 210, 234
See also cognition; dementia
Memory and Aging Project (Rush University Medical Center), 269
men
and alcohol, 5, 187–88, 188, 190, 191, 250
and calcium, 196, 219, 224
and heart attacks, 190
and Mediterranean diet, 14
and osteoporosis, 196, 201
and sex hormones, 201
and vitamin D, 219
waist of, 46, 47
weight of, 45
See also Health Professionals Follow-Up Study; specific research study
menopause, 142, 144, 148, 196, 201, 226
menstruation, 225, 235
mental health, 31. See also depression; specific study
menus
and calories, 270–71
one week of, 289–95
mercury, in fish, 147–48, 258, 263
meta-analysis, 35.See also specific topic
metabolism, 111, 163, 171
and calories, 51
and fats, 91–93
and fruits and vegetables, 166, 169
and physical activity, 58
and weight, 48, 51, 57, 58, 63, 74
methionine, 134, 210, 213
microbiome, 49, 162
micronutrients, 116, 117, 122, 206
milk, 112, 191, 228, 234
advertising campaigns about, 192–93, 224
almond, 107
benefits of, 179
breast, 138, 147, 178, 183, 233, 258
and calcium, 178, 179, 180, 182, 192–93, 194, 199, 200, 203, 204
and calories, 179, 180, 181, 199
and children, 178, 179, 181, 182–83
coconut, 76
disadvantages of, 179–83, 199
and environment/weather, 179, 183
and fats, 76, 78, 82, 83, 104, 106, 107, 179–80, 182
and glycemic index, 118
and growth, 178
guidelines/advice concerning, 5, 11, 12, 13, 18, 19, 19, 21, 22, 178
and hormones, 178, 179, 180–81, 182, 199
and hydration, 173, 178–83
and lactose intolerance, 179
low-fat, 180, 181
and minerals, 178
and phosphorous, 178
and protein, 134, 136, 138, 139, 141, 146, 178
skim, 107, 118, 136, 180, 181, 194
soy, 107, 136, 138, 143, 204, 224
studies about, 181–82
swaps for, 181
too much, 178
and women, 183
millet, 132, 273, 277–78, 288
minerals, 120, 130, 151, 173, 178
and carbohydrates, 109, 111
and grains, 122, 126, 273
in juice, 174, 176
and weight, 63, 65, 68–69
See also specific mineral
monounsaturated fats, 63, 141, 265
and food labels, 286
functions of, 79
as good fat, 86, 88, 93, 94, 104, 106
sources of, 76, 79, 94, 104, 106, 143
as type of fat, 78, 79
Morris, Martha C., 148, 269
multiple sclerosis, 214, 217–18
multivitamins/minerals, 130, 225, 227
and alcohol, 234
disadvantages of, 234
and fiber, 234
and folate/folic acid, 189, 211
guidelines/advice concerning, 3, 5, 15, 16, 22, 250
ingredients in, 234, 235–36
as insurance, 234, 235, 250
labels on, 235
and memory, 234
new hope for, 236
and pregnancy, 262
studies about, 236
and vitamin A, 208
and vitamin B12, 210
and vitamin C, 215, 216
and vitamin D, 202, 204, 218–19
and whole grains, 234
muscles, 50, 78, 114, 172, 199, 226, 227
fat as replacement for, 58–59
and physical activity, 58–59, 59, 204
and protein, 134, 149
and vitamins, 207, 210, 217, 223
and weight, 50, 58–59, 59, 63
MyPlate (USDA), 1–2, 4–5, 4, 18, 18, 39, 178, 252
MyPyramid (USDA), 17, 17, 18, 39
National Academy of Medicine, 21, 135, 204, 209, 210, 219, 224, 229, 231
National Academy of Sciences, 158–59, 229, 262
National Cancer Institute, 32, 100, 154, 159
Native Americans, 115
nervous system, 99, 130, 147, 209, 215, 226, 264
Netherlands, 253
neural tube defects, 205–6
neurodegenerative conditions, 81, 94
New England Journal of Medicine, 138, 142, 202
New Zealand, 197
niacin, 123, 163, 208, 237
NIH-AARP Diet and Health Study, 32
Novelli, Porter, 10, 17
Nurses’ Health Studies
aim of, 33
and alcohol, 188–89, 212
and Alternate Healthy Eating Index, 22–23
beginning of, 13
and calories, 51
and carbohydrates, 116, 123–24
and challenges of scientific research, 30, 31, 32
and coffee, 184, 185
and exercise/physical activity, 60
and fats, 83, 84, 93, 98, 100, 101
and fiber, 126
and folate, 212
and fruits and vegetables, 155–56, 158, 159–60, 164, 170
and gluten, 130
and glycemic index/load, 117, 119
and grains, 123–24, 125, 126
and Healthy Eating Index, 22
and Mediterranean diet, 255
and milk, 182
and nuts, 140
and oral contraceptives, 13
and praise for nurses, 33
and protein, 137, 139
and soda, 177
and suicide, 185, 268
and vitamins, 202, 203, 218, 223
Nurses’ Health Studies—and health conditions
and blood pressure, 170
and breast cancer, 212
and cancer, 100, 101, 126, 137, 159–60, 182, 188–89
and cardiovascular disease, 155–56
and depression, 268
and diabetes, 117, 119, 124
and heart attacks/heart disease, 116, 125, 140, 255
and hip fractures, 202, 223
and kidneys, 177, 184
and multiple sclerosis, 218
and osteoporosis, 203
and weight, 38–39, 39, 45, 51, 55, 60, 69, 116, 139, 158
Nutrim, 108
Nutritional Prevention of Cancer, 232
nuts, 89, 153, 222, 232, 234, 269
benefits of, 140
and calcium, 194, 225
and calories, 140
/> and cholesterol, 140
and costs of healthy eating, 258
as desserts, 271–72
and fats, 76, 79, 81, 82, 88, 94, 98, 99, 103, 104, 105, 106, 110, 140, 143
guidelines/advice concerning, 15, 16, 19, 19, 22, 250
and iron, 225, 226
and Mediterranean diet, 14, 15, 140, 253, 255
and potassium, 228, 229
as protein source, 110, 133, 136, 137, 138, 139, 140, 141, 146, 258, 264, 288
as snacks, 271, 272
stocking kitchens with, 288
use of, 140
and vitamins, 206, 223
ways to eat, 140
See also specific health condition
oat bran, 279
oat groats, 258, 273, 278, 279
oatmeal, 89, 117, 118, 120, 121, 258, 278
oats, 111, 131, 132, 161, 278–79
obesity, 44, 51, 85, 86, 115, 135
BMI and, 39, 42
among children, 40
and costs of healthy eating, 259
epidemic of, 39–40, 48, 52
prevalence of, 75
and soda, 177–78
among women, 45
oils, 71, 76, 223, 266
benefits of, 18
and calories, 87, 90
and costs of healthy eating, 257, 258
guidelines/advice concerning, 11, 17, 18, 19, 19
stocking kitchens with, 288
See also type of oil
Olean, 108
olestra, 108
olive oil, 5, 208, 269, 272
benefits of, 154
and cancer, 102
and carbohydrates, 92
and costs of healthy eating, 257–58
and fats, 76, 79, 82, 90, 91, 92, 95, 97, 99, 102, 104, 105, 106
guidelines/advice concerning, 15, 19
Jefferson’s views about, 154
and Mediterranean diet, 14, 15, 154, 253, 255
stocking kitchens with, 288
and traditional diets, 256
and weight, 55, 64
omega-3 fats, 3, 80–81, 83, 140, 248, 268, 277
benefits of, 99
and cancer, 102–3
and costs of healthy eating, 258
and heart attacks/heart disease, 94, 95, 266
and pregnancy, 263
and protein, 141, 147
sources of, 95, 98, 99, 102–3, 106, 263, 277
and stroke, 266
omega-6 fats, 80, 81, 83, 93, 94, 98, 99–100, 268
orange juice, 169, 175, 194, 204, 211, 212, 215, 224, 228, 287
oranges, 164, 194, 211, 212, 229
organic foods, 282, 283
Ornish (Dean) Eat More, Weigh Less Diet, 67
osteoporosis, 1, 58, 130, 251, 267
and calcium, 193, 196, 198, 203
and dairy products, 18, 179
guidelines/advice about, 13
in men, 201
and milk/dairy products, 18, 179
prevention of, 204
studies about, 28
and vitamins, 163, 202, 203, 234
in women, 201
ovarian cancer, 126, 134, 217
overeating. See defensive eating
oxalate, 184, 225
Pacific Islanders, 115
“Paleo” diets, 71–72, 109
palm oil, 78, 105