Eat, Drink, and Be Healthy
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pancreas
and fats, 88
and insulin, 113, 115, 117, 126, 177
pancreatic cancer, 25, 38, 137, 166, 184, 214, 266
pantothenic acid, 208, 237
Parkinson’s disease, 159, 185
pasta
and carbohydrates, 88, 109, 127, 128
and cardiovascular disease, 99
and celiac disease, 267
and cost of healthy eating, 258
couscous as, 277
and environment, 244
and fats, 99, 103
and folate/folic acid, 206
and glycemic index/load, 118
organic, 285
and potassium, 228, 229
shopping for, 284, 285
sodium/salt in, 230
as starch, 168
and weight, 68, 71
and wheat berries, 281
whole grain, 283, 284, 285
whole wheat, 132
pastries/sweets, 267, 269, 272
and carbohydrates, 112, 123
and costs of healthy eating, 257, 259
and fats, 76, 83, 97, 106–7, 180
and fiber, 131, 162
guidelines/advice concerning, 15, 20
and healthy food choices, 274, 277, 278, 279, 280
and weight, 49, 55, 56, 71
Pauling, Linus, 215
PCBs (polychlorinated biphenyls), 147
peanut butter, 107–8, 127, 134, 135, 139, 141, 143, 258, 272
peanut oil, 5, 76, 79, 104, 105, 288
peanuts, 136, 138, 194, 211, 228, 258
pear body shape, 46–47
pellagra, 163, 205, 209
people: as subjects of scientific research, 27–28, 35–36
Perlmutter, David, 68
Peru prisoners: calcium study of, 196
phosphates, 184, 227
phosphorus, 178, 202, 216, 239, 281
physical activity. See exercise/physical activity
physicians: and nutrition, 6
Physicians Health Studies, 215, 222, 236, 269
phytochemicals, 12, 108, 120, 122, 151, 157, 165, 167, 176, 273.See also carotenoids; vitamins
phytoestrogens, 126, 144, 145–46, 221
phytonutrients, 63, 109, 140, 146, 154, 163–64, 222
plant foods, 3–4, 102–3
importance of, 165
and protein, 133–34, 137, 138, 146
and weight, 68, 69, 72
See also fruits and vegetables
plant oils, 5, 68, 76, 79, 80, 100.See also specific oil
Platina, Bartolomeo, 7
Pollan, Michael, 3
polyunsaturated fats, 23, 63, 89, 115, 141, 143
and cholesterol, 91, 265
and food labels, 286
functions of, 79–80
as good fat, 86, 88, 93, 94, 104, 106
guidelines/advice concerning, 22
and heart disease, 93
hydrogenation of, 80
sources of, 76, 79–80, 94, 104, 105–6
studies about, 94
as type of fat, 78, 79–80
See also omega-3 fats; omega-6 fats
popular diets, 66–70.See also specific diet
pork, 21, 107, 142, 244, 246
portion size, 49, 64, 69, 70, 257, 260, 270–71, 285
potassium
and blood pressure, 164, 227, 229, 263
and caffeine, 229
and coffee/caffeine, 229
and food labels, 287
and fruits and vegetables, 157, 229, 231
and grain drain, 123
guidelines/advice concerning, 227, 229, 239
and healthy food choices, 275, 278
and heart problems, 164, 227
and hypertension, 229
and kidneys, 229
safety of, 229
and sodium, 227
sources of, 140, 157, 169, 227, 228, 229, 275, 278
and stroke, 229
supplements, 229
and weight, 231
potato chips, 71, 112
potatoes, 131–32, 153, 194, 211, 228, 263, 271, 272
and carbohydrates, 88, 94, 109, 112, 113, 124
and chronic diseases, 124
consumption of, 155, 168
and costs of healthy eating, 258
and diabetes, 124
and fats, 87, 94
frozen, 168
and glycemic index/load, 118, 120–21
guidelines/advice concerning, 3, 4, 11, 13, 15, 19, 19, 21, 155, 166, 168
popularity of, 168
and protein, 136, 139
risks and benefits of, 167–70
as starch or vegetable, 113, 168
and weight, 53, 54, 55, 158
and what are fruits and vegetables, 152, 155, 167–70
Potter, John, 165
poultry, 142, 234, 269, 272
and environment, 243, 246, 248
and fats, 95, 105
guidelines/advice concerning, 15, 18, 19
and iron, 225, 226
and Mediterranean diet, 14, 253
as protein source, 18, 134, 137, 138, 139, 141, 146, 264
studies about, 254
and weight, 54, 63, 68, 71
See also chicken; turkey
PREDIMED trial, 15, 55, 104, 140, 269
pregnancy, 1, 130, 147, 233, 261–63
and alcohol, 189
and costs of healthy eating, 258
and fats, 99, 261, 263
and folate/folic acid, 206, 210, 212, 235, 261, 262
guidelines/advice about, 5
and iron, 225, 261, 262–63
and protein, 258, 261
and vitamins, 235, 261, 262
and weight, 262
“The Pregnancy Food Guide” (Brigham and Women’s Hospital), 263
premenstrual syndrome, 209
prepared foods, 129, 229, 264
processed foods, 15–16, 19, 71, 121, 129, 130, 259, 264
processed meat, 63, 102, 106, 137, 139, 267
guidelines/advice concerning, 3, 5, 19, 21
progestins, 181, 201
prostate cancer, 38, 63, 100, 102–3, 214, 217, 232
and calcium, 182, 199, 219, 225
and fruits and vegetables, 153, 160–61, 167
and hormones, 181
and milk/dairy products, 181–82
and protein, 134, 137, 139, 141
and soy, 142, 144–45, 146
studies about, 181–82
and zinc, 233, 234
protein, 50, 89, 119, 130, 133–49, 226, 264
in average American diet, 135
and bones, 139, 223
and calories, 50, 52, 135
and carbohydrates, 119, 127, 139, 146–48
and children, 133, 134, 135, 138
cost of producing, 244
and costs of healthy eating, 257, 258
and environment, 244, 246, 248
and exercise/physical activity, 134, 149
and fats, 108, 119, 139, 141, 146, 147
and fiber, 139, 141
and food labels, 287
guidelines/advice concerning, 3, 5, 11, 12, 15, 18, 18, 19, 19, 22, 134, 135, 145, 250
and healthy food choices, 275, 276, 277, 278, 279, 280
high-quality, 134
and immune system, 138
importance of, 107, 133, 139, 270
lack of knowledge about, 133
and Mediterranean diet, 146
and milk, 178
mixing of, 146
and muscles, 134, 149
packages, 139, 141, 146, 257, 258, 270
and pregnancy, 258, 261
and premature death, 138
prevalence of, 135
questions about, 133
selecting best, 146, 148
sources of, 5, 11, 12, 15, 18, 19, 110, 133–39, 141, 146, 183, 246, 248, 258, 264, 275–81, 288
and soy, 136, 142–46
stocking kitchens with, 288
s
tudies about, 137, 138
supplements, 146, 149
and traditional diets, 256
and vitamins, 203, 208–9, 213, 217, 223
and weight, 50, 52, 53–54, 63, 66, 68, 69, 70, 73, 74, 116, 133, 135, 138–39, 146
what is, 133–34
See also specific health condition or source of protein
Quetelet Index. See BMI
quinoa, 111, 132, 260, 267, 273, 279, 288
RDAs (recommended daily allowances), 21, 135, 237–39.See also specific vitamin, mineral or food
rectal cancer. See colon/colorectal cancer
red meat, 23, 235, 269, 272
and carbohydrates, 109, 158
and environment, 243, 244–46, 248
and fats, 76, 94, 95, 97, 101, 102, 104, 105, 106, 107, 110
guidelines/advice concerning, 3, 5, 9, 15, 16, 18, 19, 19, 20, 21, 22, 250
and iron, 225, 226
and Mediterranean diet, 253
and protein, 18, 107, 133, 137, 138, 139, 146, 147, 148, 183
studies about, 2
and weight, 55, 63, 64, 68, 70, 71, 158
See also specific health condition
refined carbohydrates, 88, 111, 146, 158
and costs of healthy eating, 257
and glycemic index, 119
guidelines/advice concerning, 3, 250
and weight, 63, 69, 86, 116, 158
refined grains, 125, 127, 128, 212, 273
and carbohydrates, 109, 111, 112, 113, 116, 119, 122–24
definition of, 122
and glycemic index/load, 120
and grain drain, 123
guidelines/advice concerning, 3, 5, 19, 19, 250
swapping, 119
and weight, 56, 67, 71
restaurants, 64, 128, 130, 246, 259
resveratrol, 190
retinol. See vitamin A
riboflavin, 49, 123, 208, 237
rice, 54, 55, 68, 109, 111, 112, 134, 135, 206, 253, 285.See also brown rice; white rice; wild rice
rose plant family, 153
Russian Air Force diet, 66
rye, 279–80
safflower oil, 76, 82, 98, 105
salt, 12, 49, 71, 139, 157, 167, 171, 256, 263–64, 287
hidden, 230, 231, 264
See also sodium
Salt Institute, 10
satiety, 52, 71
saturated fats, 23, 78, 89, 143, 180, 208, 225, 248, 272
as bad, 76, 86–87, 88, 90, 91, 94, 104, 106, 107, 108, 110
and carbohydrates, 88
and cholesterol, 91, 157, 265
and food labels, 286
functions of, 78–80, 84
guidelines/advice concerning, 12, 13, 16, 22, 87, 97–99, 250
and milk/dairy products, 179–80, 182, 192
and nuts, 140, 143
and protein, 139, 141, 146
sources of, 76, 78, 94, 97, 106, 107, 108, 110, 199
studies about, 26, 34, 35, 94–96, 254
substitutes for, 94–96, 108
and weight, 63, 64, 68, 86
See also specific health condition
sausage, 54, 68, 109, 110
Scandinavian prisoners: calcium study of, 196
Scarsdale diet, 66
school lunch programs, 9
scientific research
answers from, 96
challenges of doing, 27–35
contradictions in, 25–37
cost of, 29
and Dietary Guidelines for Americans, 20, 21
and educated guesses, 26
and evidence, 26
and Healthy Eating Pyramid, 16–17
and improvement in American diet, 23–24
and large studies, 36
methods for doing, 28–35
as misleading, 29–30
people as subjects of, 27–28
and recommendations for healthy eating and drinking, 2–3, 5
and revision of dietary guidelines, 8–9, 20–21, 23
and revision of Food Guide Pyramid, 13–14
and sand grains/small pebbles analogy, 27
and volume of information, 25, 26
See also specific study or method
scurvy, 174–75, 205, 215
seeds, 15, 146, 161, 223, 229
and fats, 80, 98, 105, 106, 143
and fruits and vegetables, 151, 152
and Mediterranean diet, 253
and weight, 71, 72
selenium, 123, 126, 221, 232–33, 239
Seven Countries Study, 34, 90, 91, 253, 254, 255, 260
sex hormones, 59, 195, 200, 201
Shalala, Donna, 33
Shanghai: soy study in, 144, 145
shopping, grocery, 282
shortening, 76, 80, 83, 106–7, 287.See also lard
Simplesse, 108
Singapore: calcium intake in, 197
sitting. See inactivity
skin
cancer of, 232
color of, 218, 219
and hydration, 171–72
and vitamin D, 216, 218, 219
sleep, 38, 189
smoking, 1, 216, 252, 268
and blood pressure, 231
and cancer, 102, 158, 161, 189, 266
and coffee, 184
and heart disease, 85, 91, 93, 137
and Mediterranean diet, 255
studies about, 28, 29–30, 37
and weight, 42, 50, 73
smoothies, 169, 175, 176
snacks, 5, 52, 159, 180, 271, 272
and weight, 52, 54, 65, 68, 70
soda
caffeine in, 184
calories in, 51, 65, 176, 186, 191
and carbohydrates, 112, 124, 177
and children, 178
and cholesterol, 177
and costs of healthy eating, 257, 259
and diabetes, 124, 177, 178
diet, 177–78
guidelines/advice about, 15, 20, 22
and heart disease, 177
and hydration, 173, 174, 176–78
and improvement in American diet, 24
and kidneys, 177
and magnesium, 227
as milk swap, 181
studies about, 177, 178
and triglycerides, 177
and weight, 51, 55, 56, 65, 176, 177–78
See also soda industry; sugar-sweetened beverages
sodium, 13, 22, 141, 175, 227, 229, 231–32, 263, 287
guidelines/advice concerning, 231, 232, 263, 287
safety of, 232
soft drinks. See soda; sugar-sweetened beverages
solanum plant family, 153
Song, Mingyang, 138
soup, 55, 71, 130, 172, 267, 274, 276, 280
South Beach diet, 63, 68, 69, 109
soy beverages, 178
soy milk, 107, 204, 224
soy/soybeans, 5, 22, 120, 127, 130
and brain, 145
and calcium, 194, 225
and calories, 143
and cholesterol, 142–43
dark side to, 145–46
and exercise/physical activity, 143
and fats, 105, 143
guidelines/advice concerning, 148
and healthy food choices, 272
labels for, 142–43
and menopause, 142, 144, 148
plant family for, 153
as protein source, 136, 138, 142–46, 148, 164, 288
studies about, 144
and substitution, 143–44
supplements, 146
and vitamin K, 224
and weight, 54, 68, 133, 158
See also soy milk; soybean oil; specific health condition
soybean oil, 76, 80, 81, 82, 98, 99, 105, 106, 223, 257, 268, 288
special interest groups, 9, 10, 12, 17, 20–21.See also specific group/organization or industry
Special Supplemental Nutrition Program for Women, Infants, and Children (WIC), 9, 168
Speizer, Frank, 33
spe
lt, 280
spina bifida, 205–6, 210, 212
sports drinks, 191
starch, 54, 162, 271
and blood sugar, 271, 273
and calories, 273
and carbohydrates, 111, 112, 113
and fruits and vegetables, 158, 167–70
and glycemic index/load, 117, 120–21, 122
and grains, 127, 128, 273
guidelines/advice about, 17, 20, 155
and organic foods, 283
risks and benefits of, 167–70
sources of, 113, 271
studies about, 28
See also specific health condition
statins, 188, 265, 266
stomach
cancer of the, 254
and carotenoids, 214
stress, 28, 67, 86, 195, 200.See also hypertension
stroke, 1, 2, 89, 199, 201, 251, 252, 266
and alcohol, 187, 188
and blood pressure, 263, 264
and carbohydrates, 256
and cholesterol, 85, 265
cost of, 85
and costs of healthy eating, 259
and death, 267
and diabetes, 264–65
and exercise/physical activity, 59
and fats, 79, 81, 84, 85, 98, 256, 266
and folate/folic acid, 156, 212
and fruits and vegetables, 150, 155, 156, 157, 168, 169, 256
and glycemic index/load, 125
and grains, 125, 126
guidelines/advice concerning, 16, 22, 266
in Japan, 256
and lifestyle, 266
and Mediterranean diet, 266
and memory, 268
and potassium, 229
and protein, 148, 256
and salt, 256
studies about, 29, 31, 156, 254, 266
and traditional diets, 256
and vitamins, 163, 213, 217
and weight, 38, 59
Subway diet, 66
sucrose, 112, 129
sugar
added, 129, 191, 258, 264, 287
brown, 129
and calories, 129, 132, 186
and carbohydrates, 111, 112–13, 115, 116–17, 119, 127, 128
and cholesterol, 265
in coffee, 186, 191
and costs of healthy eating, 257, 258
and energy, 110
and fats, 87
and fiber, 128, 162
and food labels, 132, 287
and fruits and vegetables, 164, 167
guidelines/advice concerning, 8, 20
and insulin, 115, 271
and juice and smoothies, 169, 175
and organic foods, 283
simple, 177
sources of, 110
and starch, 271
studies about, 28
substitutes for, 177
and tea, 191
types of, 112
and weight, 49, 69, 71, 86
See also blood sugar; glucose; glycemic index; glycemic load; sugar-sweetened beverages; specific health condition
Sugar Busters Diet, 69
sugar-sweetened beverages, 23, 158
and calories, 176, 186, 191
consumption of, 110
and glycemic load, 120
guidelines/advice concerning, 3, 5, 18, 19, 19, 20, 21, 22, 250