Eat, Drink, and Be Healthy
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and hydration, 176–78
studies about, 2
and sugar additives, 129
and weight, 55, 65, 176, 191
suicide, 185, 268
sunflower oil, 5, 81, 98, 105, 288
sunflower seeds, 211
superbugs, 142
supplements, 29, 235
antioxidant, 221, 222, 256
beta-carotene, 215, 269
carotenoids, 222
fish oil, 148
and fruits and vegetables, 150–51
and gluten, 130
herbal, 130, 267
and weight, 68–69, 70
See also multivitamins/minerals; vitamins; specific vitamin
Sweden, 45, 200
sweet potatoes, 120, 214
sweets. See pastries/sweets
Tanzania, 171, 240
tea, 3, 5, 19, 173, 181, 184, 186–87, 191, 225, 250
testosterone, 181, 195, 201
thiamin, 49, 163, 208, 237, 278
Thinfluence (Willett, Wood and Childs), 48–49
threonine, 134
thyroid, 169, 225
tofu, 134, 136, 143, 148, 156, 194, 211, 224, 258, 288
tomatoes, 152, 153, 160–61, 167, 187, 214, 216, 228, 260
traditional diets, 252–53, 255–57, 259
trans fats, 23, 24, 50, 115, 265, 272
as bad, 76, 83–85, 86, 88, 90, 93, 94, 103, 104, 106, 107, 108, 1200’10, 180
bans on, 84–85
and food labels, 287
guidelines/advice concerning, 5, 16, 17, 19, 22, 250
and hydrogenation, 76
sources of, 76, 80, 83, 97
studies about, 2, 26, 30, 36
substitutes for, 108
as type of fat, 78, 80, 83–85
and weight, 50, 63
See also specific health condition
Trichopoulos, Dimitrios, 14
Trichopoulou, Antonia, 14
triglycerides, 116, 148, 162, 177
and carbohydrates, 111, 116, 119
and cholesterol, 77, 79, 91, 92, 92
and fats, 78, 79, 84, 86, 89, 92, 101
and weight, 67, 73, 86
triticale, 280
tryptophan, 134, 209
tuna: canned, 147
turkey, 146, 228, 258, 288
umbel plant family, 153
United Kingdom, 158, 198
unsaturated fats, 23, 122, 140, 146
benefits of, 88–90, 96–97, 104
and carbohydrates, 88, 91, 119
and cholesterol, 91, 92
as good, 76, 87, 93–94, 106, 107
guidelines/advice concerning, 16, 22, 87, 90, 250
and healthy food choices, 272, 274, 275
importance of, 90
and pregnancy, 261
sources of, 76, 97, 98, 106, 110, 275
studies about, 2, 35, 94–96
See also specific health condition
unsaturated oils, 88, 180
urban local agriculture, 246
urine, 171, 172, 173, 191, 205, 216, 227, 229
USDA
appropriations for, 20
and beef consumption in U.S., 246
Economic Research Service of, 259
influence of, 9–10
and potatoes and corn as starch or vegetables, 113
and potatoes lobby, 168
recommendations of, 8–9, 10–14, 245, 251, 258, 259
See also Dietary Guidelines for Americans; Food Guide Pyramid; MyPlate
uterine cancer, 182
vegans, 3, 20, 210, 247
vegetable juice, 211
vegetable oils
and eggs, 89
and fats, 76, 78, 80, 81, 98, 99, 105, 106, 108
and Healthy Eating Pyramid, 15
and vitamins, 223, 224
and weight, 54, 64
vegetables. See fruits and vegetables; vegans; vegetable oils; vegetarians; specific vegetable
vegetarians, 31, 134, 135, 210, 246, 247, 285, 287
Vilsack, Tom, 21
vision problems, 81, 150, 157, 163, 164, 221, 233, 263, 264
night, 202
and vitamins, 202, 207, 215, 222, 223
See also cataracts; macular degeneration
vitamin A, 164, 202, 276
and bones, 193, 195, 200, 202, 207–8
and calories, 208
disadvantages of, 207–8
and fats, 108, 208
and food labels, 287
and fruits and vegetables, 153, 207, 208
functions of, 207
intake of, 204, 207, 208, 235, 237
safety of, 208
sources of, 169, 207, 208, 276, 281
supplements, 202, 204, 207, 208
too much, 207, 208
and vitamins, 207, 218, 235
and women, 208
See also carotenoids; specific health condition
vitamin B, 30, 89, 130, 208, 213, 213, 267, 274.See also specific vitamin or health condition
vitamin B6, 123, 208–10, 212–14, 213, 234, 235, 237.See also specific health condition
vitamin B12, 49, 123, 209–10, 213, 213, 234, 235, 237
vitamin C, 175, 207, 215–16, 276
and antioxidants, 215, 216, 221
and food labels, 287
and fruits and vegetables, 153, 167
intake of, 215, 216, 237
safety of, 216
sources of, 169, 215, 216, 276, 281
studies about, 28–29, 222
as supplement, 215
See also specific health condition
vitamin D, 89, 216–19
benefits of, 202–3, 217–19
and bones, 193, 195, 198, 199, 200, 202–3, 207, 216
and calcium, 182, 202, 203, 216, 218–19, 225
deficiency of, 202
and elderly, 202, 216, 217, 218, 219
and fats, 75, 108
and food labels, 287
guidelines/advice concerning, 3, 202, 204, 218, 219, 237
importance of, 216
and men, 219
and muscles, 207, 217
safety of, 219
and skin, 216, 218, 219
sources of, 219, 234
studies about, 202, 217
supplements, 199, 202, 203, 217, 218, 219
too much, 217
and vitamins, 207, 218–19, 234, 235
and women, 216, 219
See also specific health condition
vitamin E
and antioxidants, 220, 221
benefits of, 220
and cholesterol, 220
and death, 223
and fats, 88, 108
and grains, 123, 126, 273
guidelines/advice concerning, 220, 223, 235, 238
and muscles, 223
safety of, 223
sources of, 140, 223, 275, 281
studies about, 25, 220, 222, 223
supplements, 220, 221, 223, 235
and women, 220
See also specific health condition
vitamin K, 108, 169, 193, 195, 200, 203, 204, 223–24, 238
vitamins, 205–39
benefits of, 205
and bones, 193, 195, 198, 199, 200, 202–3, 204
and carbohydrates, 109, 111
definition of, 163, 207
fat-soluble, 207
and fruits and vegetables, 151, 153, 164
function of, 163
and gluten, 130
and glycemic index/load, 120
and grains, 122, 273
guidelines/advice concerning, 12, 21, 205, 206, 207–9, 236
and hydration, 173
in juice, 174, 176
lack of scientific knowledge about, 236
and metabolism, 163
and pregnancy, 261, 262
studies about, 28, 29
water-soluble, 207
and weight, 49, 63, 65, 68–69
See also multivitamins/minerals; specific vitamin or h
ealth condition
Volumetrics Weight-Control Plan, 71
waist size, 38, 45, 46–47, 47
walking, 60, 61, 73, 201
water
bottled, 174
chlorine in, 174
contamination and depletion of, 241–42, 244
cost of, 173, 174
“detox,” 175
and environment/weather, 174, 183
in Flint, Michigan, 174
guidelines/advice concerning, 5, 19, 19, 172, 250
as healthy, 178
and hydration, 173–74, 191
“infused,” 175
and kidney stones, 184
as swap for milk, 181
tap, 173–74
too much, 173
See also hydration
Watson, James, 222
weight, 1, 171, 176, 199, 231, 251, 259, 267
and access to food, 49–50
and age, 38, 42, 45, 59
and amount of food, 38, 47, 48, 51
and behavior, 72
BMI and, 39, 42
body shape and, 46–47
and calories, 42, 47–56, 58, 59, 60, 62, 62, 64–67, 71, 73, 86, 88
and carbohydrates, 48, 50, 51, 52, 53–54, 55, 56, 62, 63, 67, 68–70, 74, 86, 88, 110–11, 116, 158
and college weight scale, 45
and culture, 47, 48
and defensive eating, 57, 64–66
and “do it your way,” 73, 74
and drugs/medications, 73
and eating strategy, 57, 62–64, 73, 74
and energy/energy density, 48, 50–51, 52, 55, 58, 59, 70, 71, 73
and evidence about diets, 72–74
and exercise/physical activity, 44, 48, 50, 53, 57–63, 59, 66, 67, 70, 72, 73
and fad diets, 51–52
and fats, 48, 50, 52, 53, 58–59, 62, 63, 64, 68–69, 70, 71, 74, 86, 88, 102, 116
and fiber, 51, 55, 63, 68, 124, 162–63
foods linked to gain in, 55–56
and fruits and vegetables, 113, 150, 158, 169, 231
and genetics, 47–48, 62, 63
and glycemic index/load, 51, 52, 54–55, 69, 70
and grains, 55, 71, 116, 124, 125
guidelines/advice concerning, 5, 12, 15, 17, 38, 39, 43–44, 43, 56, 250
“healthy,” 38, 40, 42–43, 45
and height, 38, 40, 41, 42
and individual differences, 62–63, 73, 74
and insulin, 115, 124
and ketogenic diets, 110
and life expectancy, 42–43
and lifestyle, 47, 48
long-term loss of, 57, 63, 73, 74
and low-fat diets, 52–53, 56, 62, 63, 67–68, 69, 73–74, 86
and Mediterranean diet, 55, 56–57, 63–64, 69–70, 73, 74, 255
and menus, 270–71
and microbiome, 49, 162
and milk/dairy products, 56, 71, 179, 199
and muscles, 50, 58–59, 59, 63
and nuts, 54, 55, 56, 63, 64, 68, 71, 72, 140
and obesity epidemic, 39–40
and other health conditions, 124, 263, 264, 265, 266, 267
overload of information about, 62
and popular diets, 66–70
and pregnancy, 262
of prehistoric ancestors, 48, 71–72
and protein, 50, 52, 53–54, 63, 66, 68, 69, 70, 73, 74, 116, 133, 135, 138–39, 146
and psychological factors, 62, 63, 67
and quality of diet, 38
reasons for gaining, 47–50
and social factors, 62, 63, 66, 67
and soda, 176, 177–78
steps to control, 57–66
studies about, 30, 46, 73–74, 124
and sugar-sweetened beverages, 176, 191
and vitamin D, 219
and waist size, 38, 45, 46–47
See also specific diet, disease, or topic
Weight Watchers, 66
wheat, 70, 121, 122–23, 132.See also grains; wheat berries; whole wheat bread; whole wheat couscous
Wheat Belly Diet, 68, 69
wheat berries, 5, 122, 132, 258, 271, 273, 276, 279, 280–81
wheat germ, 271
white rice, 113, 124, 127, 211, 226, 272
and carbohydrates, 88, 94, 109, 124, 128
cooking of, 128, 129
and costs of healthy eating, 258
and fats, 87, 94
and glycemic index/load, 118, 120
and weight, 53, 55
whole grains, 23, 113, 125, 204, 212, 229, 234, 269, 271
advertising about, 126–27
barriers to eating, 128–29
benefits of, 124, 126
and carbohydrates, 88, 109, 111, 112, 115, 116, 117, 119, 122–24
cooking and storage of, 281–82
and costs of healthy eating, 257, 258, 259
definition of, 122
and fats, 80, 88, 95, 99
and fiber, 131, 162, 271
and food industry, 129
and food labels, 287
and glycemic index/load, 119, 120
guidelines/advice concerning, 3, 5, 15, 17, 19, 19, 250
and healthy food choices, 271, 272–74, 275, 278, 279
and healthy global eating, 260
importance of, 128, 270
and magnesium, 226, 227
and Mediterranean diet, 14
milling of, 122
and pregnancy, 261
prevalence of, 129
and protein, 88, 146
refining of, 123
stocking kitchens with, 288
studies about, 2, 124
suggestions for adding, 131–32
swapping, 119
and vitamins, 234
web addresses for shopping for, 283–85
and weight, 54, 56, 63, 64, 67, 68–69, 72, 116, 124, 125
what are, 126–28
See also specific health condition
whole wheat bread, 111, 118, 120, 136, 194, 226
whole wheat couscous, 277
wild rice, 281
women
and alcohol, 5, 188–89, 188, 190–91, 250
and blood clots, 220
bones in, 195, 196
and calcium, 200, 218, 224
and cardiovascular system, 189
diverticular disease and, 158
and fish, 99
and folic acid, 206
and heart disease, 93, 189, 201
and hip fractures, 183, 216, 223
hormone therapy for, 201
and iron, 225
and milk, 183
osteoporosis in, 201
and vitamins, 208, 216, 219, 220
waist of, 47
weight of, 45
See also breast cancer; menopause; Nurses’ Health Studies; pregnancy; Women’s Health Initiative
Women’s Health Initiative, 29, 101, 198, 201, 219, 220
Wood, Malissa, 48–49
World Health Organization, 40, 102, 110, 137, 154, 198
yogurt
and calcium, 194, 204
and cholesterol, 89
and fats, 107
and fiber, 131
guidelines/advice concerning, 178
and healthy food choices, 272, 277
and Mediterranean diet, 253
and potassium, 228
and protein, 135, 136, 139
and vitamin B12, 210
and weight, 56, 179
wheat germ on, 271
and zinc, 234
Yugoslavia, 253
zeaxanthin, 157, 214, 215, 222
zinc, 123, 222, 225, 233–34, 235, 239, 281
Zone diets, 70
* * *
Recipe Index
Almond-Strawberry Shake, 302
Appetizers
Avocado-Shrimp Salsa, 298–99
Fruit ’n’ Spicy Nut Trail Mix, 300–301
Roasted Portobello Mushrooms with Hazelnut Stuffing, 297–98
Sun-Dried Tomato Dip with Oven-Roasted
Corn Chips, 299–300
Apple-Carrot-Ginger-Nut Muffins, 305–6
Apple-Cherry Crumb Pie, 370–71
Apple Crunch Oatmeal, 303–4
Apple Syrup, Multigrain Hotcakes with, 309–10
Apples, Butternut Squash, Apple, and Cranberry Gratin, 342–43
Apricot-Banana Nut Bread, 306–7
Apricots, Pistachio-Apricot Bulgur Salad, 368–69
Asparagus, Tofu, Shitake, and Cashew Stir-Fry, 336–37
Avocado-Shrimp Salsa, 298–99
Banana-Apricot Nut Bread, 306–7
Banana-Blackberry Smoothie, 301–2
Barley, Wild Mushroom-Barley Risotto, 367–68
Beans
Bean, White, Chicken, and Spinach Soup, 347–48
Thai Basil Chicken with Long Beans, 320–21
Tuscan Beans, 364–65
Beverages
Blackberry-Banana Smoothie, 301–2
Mango Energy Blitz, 302–3
Strawberry-Almond Shake, 302
Bitter Greens with Sweet Onions and Tart Cherries, 363–64
Blackberry-Banana Smoothie, 301–2
Brazilian Greens, 364
Breads and Grains, 303–13
Apple Crunch Oatmeal, 303–4
Banana-Apricot Nut Bread, 306–7
Carrot-Apple-Ginger-Nut Muffins, 305–6
Carrot-Wheat Germ Muffins, 304–5
Griddle-Baked Semolina Pancakes with Sweet Date-Orange Filling, 311–12
Hearty Wheat Berry–Oat Groat Bread, 308–9
Menemen (Turkish-Style Scrambled Eggs) with Pita Bread, 313
Multigrain Hotcakes with Warm Apple Syrup, 309–10
Burgers, Farro and Mushroom, 334–35
Butternut Squash, Apple, and Cranberry Gratin, 342–43
California Chicken Salad, 316–17
Cardamom Roasted Cauliflower, 360
Carrot-Apple-Ginger-Nut Muffins, 305–6
Carrot–Wheat Germ Muffins, 304–5
Carrots, Dijon-Herb, 358–59
Cashew, Asparagus, Tofu, Shitake, and Stir-Fry, 336–37
Casserole, Chicken Enchilada, 315–16
Cauliflower, Cardamom Roasted, 360
Cherries, Bitter Greens with Sweet Onions and Tart Cherries, 363–64
Chicken
California Chicken Salad, 316–17
Chipotle Chicken Chili, 351–52
Enchilada Casserole, 315–16
Mediterranean Stuffed Breast of, 315–16
Moroccan Chicken Tagine, 317–19
Thai Basil Chicken with Long Beans, 320–21
and Vegetable Stir-Fry, 319–20
White Bean, Chicken, and Spinach Soup, 347–48
Chicken and Vegetable Stir-Fry, 319–20
Chicken Enchilada Casserole, 315–16
Chickpea, Tunisian Breakfast Stew, 348–49
Chili, Chipotle Chicken, 351–52
Chinese Cioppino with Scallops and Shrimp, 353–54
Chipotle Chicken Chili, 351–52
Chocolate Cherry Walnut Truffles, 376–77
Cold Soba Noodles with Orange-Ginger Glaze, 330
Cookies, Oatmeal-Raisin and Nut Cookies, 377–78