| Contents |
THE BASICS. Adequate nutrients within calorie needs -- Weight management -- Physical activity -- Food groups to encourage -- Fats -- Carbohydrates -- Sodium and potassium -- Food safety -- MyPyramid -- FIND YOUR FUEL. Carbohydrates -- Protein -- Fat: light, low-fat, nonfat -- Less is not always best -- Key terms and definitions -- VITAMINS AND MINERALS. The facts -- Supplements -- Vitamins for special consideration -- Vitamin D -- Vegetarians -- The bottom line -- Key terms and definitions -- LET'S MOVE. Why don't teens get enough physical activity? -- So how much activity do you need? -- Ten tips for staying motivated -- WEIGHT MANAGEMENT. What is a healthy weight? -- Overweight, or overfat? -- Weight loss -- The caloric balance equation -- But how many calories do I need? -- The scoop on fad diets -- Meal skipping and starving -- Need to put on a few pounds? -- Special considerations in weight maintenance -- EATING DISORDERS. Causes of eating disorders -- Who's at risk? -- Common characteristics of people who have anorexia or bulimia -- Behaviors of people with eating disorders -- Compulsive eating -- Medical problems and treatment -- Accepting your body -- Where to get help for an eating disorder -- Websites and organizations -- Key terms and definitions -- VEGETARIANISM. What is a vegetarian? -- Why be a vegetarian? -- The vegetarian food pyramid -- Nutrients of special concern to vegetarians -- Vegetarian recipe substitutions -- Being a vegetarian and eating out -- Being a vegetarian when y our family is not -- Summing up vegetarianism -- Key terms and definitions -- SPORTS NUTRITION. Eating enough calories -- How many calories do I need? -- Carbohydrates -- Protein -- Fat -- Water -- What should you eat before you exercise? -- What can you eat during exercise? -- What should you eat after exercise? -- Ergogenic aids -- Too good to be true -- Don't use these products -- Summing up sports nutrition -- Key terms and definitions -- FUNKY FOODS. Herbal remedies -- Functional foods -- Conventional or natural foods -- Fortified foods -- Manufactured foods -- The bottom line -- FAST FACTS ON FAST FOOD. Why is fast food considered unhealthy? -- What to watch out for when eating out -- How to make better fast-food choices -- MEAL PLANNING. Breakfast -- How does this stack up? -- Lunch -- Snacking -- Dinner -- Quick meals to make at home -- Quick meals to pick up and eat at home -- Eating out -- Balancing your choices -- COOK IT. Food labels -- Health claims -- Is organic worth it? -- Safe food handling -- Our recipes and understanding nutrient analysis -- APPENDICES. Recommended dietary intakes -- Approximate caloric expenditure per minute for various physical activities. |
