Encyclopedia of Foods. A Guide to Healthy Nutrition

X X XX

Phytochemicals 487Glycitein Other phytochemicals Total isoflavones XX X Terpenes Ellagic acid Inositol phosphates (phytates) Lignans Coumestrol Formononetin Biochanin A Indoles Isothiocyanates Phenols & cyclic compounds Sulfides & thiols

488 Appendix Isoflavones (mg) PHYTOCHEMICAL CONTENTS OF SELECTED FOODS (continued) Carotenoidsm (␮g) Alpha-carotene Beta-carotene Beta-cryptoxanthin Lutein & zeaxanthin Lycopene Daidzein Genistein Bamboo (shoots), cooked 92 552 0 700 0 Beans, snap, green, cooked, boiled, drained, without salt 2,560 Beans, snap, yellow, cooked, boiled, drained, without salt Beet greens, cooked, boiled, drained without salt 0 1,042 0 2,226 0 Beets, cooked, boiled, drained Bitter melon (balsam pear), leafy tips, cooked, boiled, 1 779 0 2,445 0 drained, without salt Bitter melon (balsam pear), pods, cooked, boiled, drained, 0 465 0 1,290 0 without salt Broccoli, cooked, boiled, drained, without salt 90 Broccoli, raw Brussels sprouts, cooked, boiled, drained, without salt 0 65 0 310 0 Cabbage, cooked, boiled, drained, without salt Cabbage, raw 4,109 8,015 Carrots, cooked Carrots, baby, raw 4,425 7,275 0 358 0 Cassava, raw Cauliflower, cooked, boiled, drained, without salt 080 Cauliflower, raw Celeriac, cooked, boiled, drained, without salt 0 210 0 250 0 Celeriac, raw 0 150 0 232 0 Celery, cooked, boiled, drained, without salt 000 Celery, raw Chayote, fruit, cooked, boiled, drained, without salt 49 133 0 Chicory greens, raw Chicory roots, raw 90 4,418 20 8,091 0 Cabbage, chinese (bok choy), boiled, drained, without salt 0 Cabbage, chinese (bok choy), raw 33 30 0 884 Cabbage, napa, cooked Collards, cooked, boiled, drained, without salt 138 Corn, sweet, yellow, canned, whole kernel, drained solids Cress, water, raw Cucumber, with peel, raw Eggplant, cooked, boiled, drained, without salt Fennel, bulb, raw Fennel seed (spice) Fenugreek seed (spice) Garlic, raw

X XX X X X X X XX X XX X XX X

Phytochemicals 489Glycitein Other phytochemicals Total isoflavones X XX X XXTerpenes XXEllagic acid X XXInositol phosphates (phytates) Lignans Coumestrol Formononetin Biochanin A Indoles Isothiocyanates Phenols & cyclic compounds Sulfides & thiols

490 Appendix Isoflavones (mg) PHYTOCHEMICAL CONTENTS OF SELECTED FOODS (continued) Carotenoidsm (␮g) Alpha-carotene Beta-carotene Beta-cryptoxanthin Lutein & zeaxanthin Lycopene Daidzein Genistein Gingerroot, raw 000 Horseradish, prepared Jerusalem artichokes, raw 2 192 0 352 0 Jicama (yam bean), raw 000 Kelp (seaweed), raw 0 170 0 390 0 Kohlrabi, cooked, boiled, drained, without salt Kohlrabi, raw 22 198 Leeks (bulb and lower leaf-portion), cooked, boiled, 59 2,379 2,205 drained, without salt Leeks (bulb and lower leaf-portion), raw, chopped 120 Lettuce, iceberg (includes crisphead types), raw Mushrooms, black, dried 0 5,242 0 7,043 0 Mushrooms, raw 0 5,597 0 11,938 0 Okra, cooked, boiled, drained, without salt 0 90 0 290 0 Onion, cooked 0 490 0 66 0 Onions, raw 0 9,488 0 0 0 Parsley, raw Parsnips, cooked, boiled, drained, without salt Parsnips, raw Peppers, hot chili, green, raw Peppers, hot chili, red, raw Peppers, sweet, green, raw Peppers, sweet, red, raw Peppers, sweet, yellow, raw Potatoes, baked, flesh, without salt Radishes, raw Rutabagas, cooked Rutabagas, raw Salsify (vegetable oyster), cooked, boiled, drained, without salt Scallions (including tops and bulbs) Spinach, cooked, boiled, drained, without salt Spinach, raw Squash, summer, crookneck and straightneck, raw Squash, winter, acorn, cooked, boiled, mashed, without salt Sweet potato, cooked, baked in skin, without salt Taro, cooked, without salt Taro, raw Taro leaves, cooked, steamed, without salt

XX XX X X X X

Phytochemicals 491Glycitein Other phytochemicals Total isoflavones X XTerpenes X Ellagic acid Inositol phosphates (phytates) Lignans Coumestrol Formononetin Biochanin A Indoles Isothiocyanates Phenols & cyclic compounds Sulfides & thiols

492 Appendix Isoflavones (mg) PHYTOCHEMICAL CONTENTS OF SELECTED FOODS (continued) Carotenoids (␮g) Alpha-carotene Beta-carotene Beta-cryptoxanthin Lutein & zeaxanthin Lycopene Daidzein Genistein Taro leaves, raw 112 393 0 130 3,025 Tomatillo 0 4,575 0 8,440 0 Tomatoes, red, ripe, raw 0 Turnip greens, cooked, boiled, drained, without salt Turnips, raw 00 Water chestnuts, cooked 00 Water chestnuts, raw 00 Yam, cooked, boiled, drained, or baked, without salt 0.01 0.26 0 0.74 Grains 0.02 0 Amaranth Barley, bran Buckwheat groats, roasted, cooked Bulgur, cooked Hominy, canned, white Millet, cooked Oat bran Quinoa Rice bran, crude Rice, brown, long-grain, cooked Rice, white, long-grain, regular, cooked Rye Sorghum Triticale Wheat bran Wild rice, cooked Lentils and Legumes Alfalfa seeds, sprouted, raw Beans, adzuki, mature seeds, cooked, boiled, without salt Beans, black, mature seeds, raw Beans, cranberry, mature seeds, cooked, boiled, without salt Beans, kidney, all types, mature seeds, cooked, boiled, without salt Beans, pinto, mature seeds, raw Beans, small white, mature seeds, raw Broadbeans (fava beans), mature seeds, raw

X X 0 X 0 X 0 0 0.41 3.61 trace 0.56 0 0 0.82 0 0.27 0.74 0.03

Phytochemicals 493Glycitein Other phytochemicals Total isoflavones X XTerpenes XEllagic acid Inositol phosphates (phytates) Lignans Coumestrol Formononetin Biochanin A Indoles Isothiocyanates Phenols & cyclic compounds Sulfides & thiols

494 Appendix Isoflavones (mg) PHYTOCHEMICAL CONTENT OF SELECTED FOOD ITEMS (continued) Carotenoids (␮g) Alpha-carotene Beta-carotene Beta-cryptoxanthin Lutein & zeaxanthin Lycopene Daidzein Genistein Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 0.04 0.06 Cowpeas, catjang, mature seeds, cooked, boiled, without salt 0.01 0.02 Lentils, mature seeds, raw Lima beans, large, mature seeds, cooked, boiled, without salt 0 0 Miso 0 0 Mung beans, mature seeds, raw 16.13 24.56 Natto 0.01 0.18 Peanuts, all types, raw 21.85 29.04 Peas, split, mature seeds, raw 0.03 0.24 Soy sauce made from soy (tamari) 2.42 0 Soybeans, mature cooked, boiled, without salt Soybeans, mature seeds, sprouted, raw 26.95 27.71 Tempeh 19.12 21.6 Tofu, firm, prepared with calcium sulfate & nigari 17.59 24.85 Tofu, soft, prepared with calcium sulfate & nigari 9.44 13.35 11.99 18.23 Other 0.01 0.04 Tea, green, Japanese 0.01 0.03 Tea, jasmine, Twinings Wine, red Nutrient values are in 100 grams of edible food unless otherwise noted. Data on the phytochemical contents of foods are limited. “0” value = phytochemicals are not present. “X” = the amount of phytochemicals is unspecified. Blanks indicate that no data are available. This table was compiled from the following sources: Meagher LP, Beecher GR: Assessment of Data on the Lignan Content of Foods. J Food Composition Analysis 13:935-947, 2000; Milner JA: Nonnutritive components in foods as modifiers of the cancer process. In Preventive Nutrition: the Comprehensive Guide for Health Professionals. 2nd ed. Edited by A Bendich, RJ Deckelbaum. Totowa, New Jersey, Humana Press, 2001, pp 131-154; Setiawan B, Sulaeman A, Giraud DW, Driskell JA: Carotenoid content of selected Indonesian fruits. J Food Composition Analysis 14:169-176, 2001; USDA–Iowa State University Database on the Isoflavone Content of Foods—1999: Table of analytical isoflavone values and table of analytical Coumestrol, Biochanin A, and Formononetin values (http://www.nal.usda.gov/fnic/foodcomp/Data/isoflav/isoflav.html); USDA–NCC Carotenoid Database for US Foods—1998 (http://www.nal.usda.gov/fnic/foodcomp/Data/car98/car98.html).

1 Glycitein 0.03 0.01 Total isoflavones 0 Terpenes 2.87 42.55 Ellagic acid 0.19 Inositol phosphates 8.17 58.93 (phytates) Lignans 0.26 2.42 Coumestrol 54.66 Formononetin 40.71 2.10 43.52 Biochanin A 2.08 24.74 2.03 31.10 Indoles 0.05 Isothiocyanates 0.04 Phenols & cyclic compounds 0 0 1.52 Sulfides & thiols Other phytochemicals X X X X X 0.03 X 0.03 X X X Phytochemicals 495

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Credits Top 10 Causes of Death (U.S. Population) (page 6) Modified from Hoyert DL, Kochanek KD, Murphy SL: Deaths: final data for 1997. National Vital Statistics Reports 47:1-104, 1999. Healthy People 2010 (page 7) From the U.S. Department of Health and Human Services. Healthy People 2010 (Conference Edition, in two volumes). Washington, DC, January 2000. Eat 5 A Day for Better Health (page 8) By permission of the Produce for Better Health Foundation. Dietary Guidelines for Americans (page 9) From the U.S. Department of Agriculture, Agricultural Research Service, Dietary Guidelines Advisory Committee, 2000. Nutrition and Your Health: Dietary Guidelines for Americans, 2000. The Food Guide Pyramid (pages 11 and 79) Modified from the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, The Food Guide Pyramid. How Many Servings Do You Need Each Day? (page 13) Modified from the International Food Information Council Foundation, U.S. Department of Agriculture Center for Nutrition Policy and Promotion, and the Food Marketing Institute: The Food Guide Pyramid: Beyond the Basic 4. Revised 1996. Pyramids (page 15) Mayo Clinic Healthy Weight Pyramid: From Energy density: how to eat more and achieve a healthy weight. Mayo Clinic Women’s HealthSource, January 2001, p 2. By permission of Mayo Foundation for Medical Education and Research. California Pyramid: From Heber D: The Resolution Diet. Garden City Park, New York, Avery Publishing Group, 1999, p 80. By permission of the author. Asian Pyramid and Mediterranean Pyramid: From Putting the whole back in wholesome. Supplement to Mayo Clinic Women’s HealthSource, November 1998. By permission of Mayo Foundation for Medical Education and Research. Body Mass Index Table (page 49) Modified from National Institutes of Health Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults, 1998. 497

498 Credits Illustration (top) on page 50 From Weight control: what works and why. Medical Essay (Supplement to Mayo Clinic Health Letter), June 1994, p 1. By permission of Mayo Foundation for Medical Education and Research. Classification of High Blood Pressure (page 54) From National Institutes of Health. The Sixth Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure, 1997. Illustration on page 55 From Sheps SG: Mayo Clinic on High Blood Pressure. Rochester, Minnesota, Mayo Clinic, 1999, p 11. By permission of Mayo Foundation for Medical Education and Research. The Combination Diet From the DASH Study (page 56) Modified from National Institutes of Health. The DASH Diet (Publication No. 98-4082), 1998. Illustration on page 62 From Larson DE: Mayo Clinic Family Health Book. New York, William Morrow and Company, 1996, p B-3. By permission of Mayo Foundation for Medical Education and Research. Mini-Glossary of Lipid-Related Terms (page 63) Modified from McGoon MD: Mayo Clinic Heart Book. New York, William Morrow and Company, 1993, pp 347-355. By permission of Mayo Foundation for Medical Education and Research. Your Blood Lipid Test Results—What Do Those Numbers Mean? (page 65) From Cholesterol: put knowledge behind your numbers to lower your confusion level. Medical Essay (Supplement to Mayo Clinic Health Letter), June 1993, p 4. By permission of Mayo Foundation for Medical Education and Research. How You Grow Shorter (page 68) From Osteoporosis: it’s never too late to protect your bones. Medical Essay (Supplement to Mayo Clinic Health Letter), October 1997, p 2. By permission of Mayo Foundation for Medical Education and Research. Osteoporosis in Men (page 70) From Osteoporosis: it’s never too late to protect your bones. Medical Essay (Supplement to Mayo Clinic Health Letter), October 1997, p 3. By permission of Mayo Foundation for Medical Education and Research.

Credits 499 How Much Vitamin D Is Enough? (page 71) Data from Standing Committee on the Scientific Evaluation of Dietary Reference Intakes: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. National Academy Press, Washington, D.C., 1997, pp 250-287. Tips for Selecting and Taking a Calcium Supplement (page 72) From Osteoporosis: it’s never too late to protect your bones. Medical Essay (Supplement to Mayo Clinic Health Letter), October 1997, p 7. By permission of Mayo Foundation for Medical Education and Research. Logo on page 91 From US Food and Drug Administration: Irradiation: A Safe Measure for Safer Food. May-June 1998 FDA Consumer (revised June 1998). Health Claims (page 93) Modified from US Food and Drug Administration Center for Food Safety and Applied Nutrition: A food labeling guide, September 1994 (editorial revisions June 1999). Sources of Bacteria (page 148) Data from USDA Food Safety and Inspection Service: Four simple steps to food safety, September 1999. Cooking It Safe (page 149) Modified from USDA Food Safety and Inspection Service: Cook it safely! It’s a matter of degrees, September 1999. Portions of the text of Grains (pages 269-289) and Beverages (pages 377-387) are from the following articles on http://www.MayoClinic.com (retrieved May 1, 2001): Celiac disease: when food becomes the enemy Palm oil in breakfast cereals What is hominy? Facts on flaxseed The wonder of water: a drink to your health Water, water everywhere

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Index A Almond, 334–335 Asian noodles, 289 Abalone, 318 Almond oil, 397 Asian pear, 197 Acceptable daily intakes, sweeteners, 21-23 Alpha-carotene, 32 Asian Pyramid, 14 Acerola, 154 Amaranth, 212, 272 Asparagus, 215 Acer saccharum, 402 Amaranthus dubius, 212 Asparagus officinalis, 215 Acesulfame-K, 22–23, 404 American Academy of Pediatrics, 15 Aspartame, 22, 404 Acidophilus milk, 348–349 American Cancer Society, 14–15 Atherosclerosis, 61–62 Acid orange, 167 American Dietetic Association, 15 Aubergine, 234 Actinidia deliciosa, 181 American gooseberry, 162 Averrhoa carambola, 168 Active yogurt cultures, 358 American Heart Association, 14–15 Avocado, 157 Adequate intake, 6 Americans, dietary guidelines, 8–10 Azuki beans, 328–329 ADI, see Acceptable daily intakes American Society for Clinical Nutrition, 15 Adulthood, nutrition needs, 43 America's health goals, Healthy People B Adzuki beans, 328-329 2010, 6–8 Bacon, 305 African ginger, 237 Amino acids, classification, 25 Bacteria, in kitchen, 148 Agaricus bisporus, 245 Ananas comosus, 199 Bagels, 283 Age Anemia, nutrition needs, 44 Balsamic vinegar, 373 Animal, as food source, cancer concerns, Balsam pear, 218 coronary artery disease, 65 76–77 Bamboo, 216 hypertension, 54 Anise seeds, 369 Bambusa, 216 osteoporosis, 68 Annona cherimola, 169 Bamia, 246 AI, see Adequate Intake Antioxidants Banana, 158 Aim for Fitness, as dietary guidelines Barbados cherry, 154 for Americans, 8–9 asparagus, 215 Barley, 272–273 Albumen, egg, 297 grapefruit, 176 Barley flour, 272 Alcohol lemon, 183 Basil, 364 cancer, 77 lime, 184 Bay leaf, 364–365 health, 387 orange, 193 Beechnut, 335 hypertension, 56 tomato, 264 Beef, 299–301, 454–455 limiting amount, daily, 86, 87 vitamins and minerals as, 31–33 Beef cuts, 298 osteoporosis, 73 Apium graveolens, 225–226 Beefalo, 301 Alcoholic beverages Apoprotein, in coronary artery disease, 63 Beer, 386–387, 480–481 beer, 386–387, 480–481 Apple, 155, 223 Beet, 217 content, 10 Apricot, 156 Behavior modification, in obesity, 53 distilled spirits, 480–481 Armoracia rusticana, 238 Belgian endive, 228 during supper, 86–87 Aromatic wines, 385 Berries wine, 384–385, 480–481 Arteries, hypertension effects, 54–55 Ale, 386 Artesian water, 378 blackberry, 159 Alfalfa, 325 Artichoke, 213 blueberry, 159–160 Alligator pear, 157 Artificial sweeteners, 404 cranberry, 160–161 Allium ampeloprasum, 243 Artocarpus altilis, 166 currant, 161 Allium cepa, 247 Artocarpus communis, 166 elderberry, 162 Allium cepa var. aggregatum, 256 Artocarpus heterophyllus, 179 gooseberry, 162 Allium sativum L., 236 Arugula, 214 mulberry, 163 All-purpose flour, 286–287 Asian currant, 161 nutrient content, 165 Allspice, 369 Asian ginger, 237 501

502 Index raspberry, 163–164 hypertension effects, 54–55 Caffeine strawberry, 164 as meat, 307 osteoporosis, 73 Beta-carotene, 32, 34 Bramble berry, 159 tea content, 382 Beta vulgaris, 217 Bran, 269, 273 Beverages definition, 273 Cake flour, 287 alcoholic, see Alcoholic beverages grain, 269 Calamondin, 167 basics, 377–378 Brassica campestris L., 229 Calcium coffee, 379–381, 482–483 Brassica napus L., 254 juice, 383 Brassica oleracea, 219, 221 amaranth leaves, 212 soda pop, 384, 482–483 Brassica oleracea L. (botrytis), 224 chicory, 228 sugars, 10 Brassica oleracea var. acephala, 230 collards, 230 tea, 381–383, 482–483 Brassica oleracea var. caulorapo, 242 osteoporosis, 70–73 water, 378–379 Brassica oleracea var. gemmifera, 220 spinach, 258 Bindi, 246 Brassica rapa, 265 supplement selection, 72 Bioflavonoids, in lemon, 183 Brazil nut, 335–336 California Pyramid, 14 Bitter cucumber, 218 Bread flour, 287 Camellia sinensis, 377 Bitter gourd, 218 Breadfruit, 166 Camembert, 356 Bitter melon, 218 Breads Cancer Bittersweet chocolate, 404 ingredients, 282–283 biology, 74–75 Bivalves, 317 nutrients, 446–449 causes, 75 Black beans, 326–327 types, 283–285 nutrition connection, 74 Blackberry, 159, 165 Breakfast risk reduction, 75–77 Black currant, 161 makeover, 131–132, 135 terminology, 73–74 Black-eyed peas, 329 meal planning, 80–81 Cancer prevention Black pepper, 373 sample menus, 96–123 broccoli, 219 Black tea, 382 Breastfeeding, nutrition needs, 43–45 brussels sprouts, 220 Black treacle, 402 Brick cheese, 355 cabbage, 221 Blended teas, 382 Brie, 356 carrot, 222 Blood lipids, in coronary artery disease, 62, Broad beans, 325–326 cauliflower, 224 64–65 Broccoli, 219 cherry, 170 Blood pressure, measurement, 54 Brown bagging, 81–82 collards, 230 Blood sugar, levels in diabetes, 60 Brown sugar, 400 cress, 232 Blood testing, in coronary artery disease, Brussels sprouts, 220 grapefruit, 176 63–64 Buckwheat, 273 lemon, 183 Blueberry, 159–160, 165 Buckwheat flours, 273 radish, 253 Blue cheeses, 356 Buckwheat groats, 273 Cane syrup, 402 Blue-veined cheeses, 356 Buckwheat noodles, 289 Canola oil, 393 Blush wines, 384 Buffalo, 301 Cantaloupe, 189–190 BMI, see Body mass index “Build a healthy base,” 9–10 Cappuccino Bock beer, 386 Bulgur, 281 description, 380 Body frame, in osteoporosis, 68 Burgers, in lunch meal planning, 83 milk content, 352 Body mass index, in obesity, 48–49 Butter, 391 Capsicum annuum, 250–251 Body protein, 24–25 Butter–margarine blends, 392 Capsicum frutescens, 250–251 Body shape, in obesity, 48, 50 Buttermilk, 348 Carambola, 168 Bok choy, 229 Caraway seeds, 369 Bone health, in osteoporosis, 69 C Carbohydrates Bone mass, in osteoporosis, 69 Cabbage, 221 complex, 19–21 Bone mineral density, in women, 69 Cabbage turnip, 242 simple sugars, 18–19 Botulism toxin, in honey, 403 Café au lait, 380 sugar substitutes, 21–23 Bounceberry, 160–161 Café mocha, 380 Cardamom, 369 Brain Cardiovascular disease diabetes, 59 physical activity, 66

Index 503 Carica papaya, 194 Chinese water chestnut, 266 fennel, 366 Carotenoids, 32, 34 Chives, 365 lavender, 366 Carrot, 222 Chocolate, 403–405 lemon balm, 366–367 Cashew nut, 336 Cholesterol lemon grass, 367 Cassava, 223 marjoram, 367 Catfish, 314 coronary artery disease, 63–66 mint, 367–368 Cauliflower, 224 dietary guidelines for Americans, 10 oregano, 368 Cayenne, 369 as nutrient, 27–28 parsley, 368 Cebollin, 256 Chunk-style honey, 402 rosemary, 368 Celeriac, 225 Cider vinegar, 373 sage, 368 Celery, 226 Cilantro, 365 sorrel, 368 Celery seed, 369 Cinnamon, 370 tarragon, 368 Celiac disease, 286 Citrofortunella mitis, 167 thyme, 368 Cellulose, 20 Citrullus lanatus, 189–190 Common pear, 197 Cephalopods, 317 Citrus aurantifolia, 184 Common spices Cereals, 80, 285–286, 448–451 Citrus aurantium L., 193 allspice, 369 Cereza, 154 Citrus grandis, 203 anise seeds, 369 Chantilly cream, 353 Citrus limonia, 183 caraway seeds, 369 Chayote, 227 Citrus paradisi, 176 cardamom, 369 Cheddar-type cheeses, 356 Citrus reticulata, 209 cayenne, 369 Chee-Chang, 266 Citrus sinensis L., 193 celery seed, 369 Cheeses Clam, 318–319 chili powder, 370 Clarified butter, 391 cinnamon, 370 basics, 353–354 Clotted cream, 353 cloves, 370–371 blue and blue-veined, 356 Cloves, 370–371 cumin, 371 firm, 356–357 Club soda, 378 curry, 371 fresh, 354–355 Coarse sugar, 400–401 Fenugreek seeds, 372 hard, 356–357 Cochin ginger, 237 ginger, 372 migraine link, 357 Cocktail, as juice label, 383 juniper berry, 372 nutrients, 470–473 Cocoa, 404 licorice root, 372 origins, 358 Coconut, 171 mace and nutmeg, 372 processed, 357 Coconut oil, 393–394 mustard, 372 semisoft, 355–356 Cocos nucifera, 171 paprika, 372–373 soft, white-rind, 356 Cod, 312 pepper, 373–374 Chemicals, in fish, 312 Coffee saffron, 374 Cherimoya, 169 bean decaffeination, 380 salt, 374–375 Cherry, 170 milk additives, 352 sesame seeds, 375 Chervil, 365 nutrients, 482–483 Szechuan peppercorns, 375 Chestnut, 336 types, 379–381 turmeric, 375 Chichorium intybus, 228 Colby, 357 vanilla, 375 Chicken, 292–293, 458–461 Colinabo, 242 Complete proteins, 24 Chickpeas, 326 Collards, 230 Complex carbohydrates, 19–21 Chicory, 228 Colocasia esculenta L. Schott, 262 Concentrated milk, 350–351 Children, milk selection, 350 Comb honey, 402 Confectioner’s sugar, 400 Children’s Pyramid, 14 Common beans, 326, 466–467 Constipation, nutrition needs, 44 Chili powder, 370 Common herbs Cooking methods Chinese apple, 201 basil, 364 food safety, 149 Chinese cabbage, 229 bay leaf, 364–365 meat, in cancer, 77 Chinese date, 180 chervil, 365 recipes, 127–128 Chinese gooseberry, 181 chives, 365 Cooking oils, 393–397 Chinese grapefruit, 203 cilantro, 365 Corn, 231, 273–275 Chinese jujube, 180 dill, 365–366

504 Index Corn oil, 394 DASH, see Dietary Approaches to Stop Durian, 173 Coronary artery disease Hypertension Durio zibethinus Murr, 173 Date, 172 Durum, 280 atherosclerosis, 61–62 Daucus carota, 222 Durum flour, 287 blood lipids, 62 Decaffeination, coffee beans, 380 Dutch process cocoa, 404 blood testing, 63–64 Decorating sugar, 400–401 medications, 66 Defrosting, in food safety, 148–149 E physical activity, 66 Deli meats, nutrients, 456–459 EAR, see Estimated Average Requirement risk factors, 64–66 De Materia Medica, 364 Edam, 355 Cottage cheese, 354 Desserts, 359–361, 472–473 Eggplant, 234 Cottonseed oil, 394 Devonshire cream, 353 Egg products, 297 Crab, 319–320 Dewberry, 159 Eggs, 296–297, 460–461 Cracked grains, 273 Diabetes mellitus Elderberry, 162, 165 Cracked wheat, 281 control, 60–61 Eleocharis dulcis, 266 Crackers, nutrients, 450–451 definition, 57–58 Eleocharis tuberosa, 266 Cranberry, 160–161, 165 diagnosis, 60 “Empty calories,” sweeteners, 399–400 Cranberry beans, 327 long-term complications, 58–59 Endosperm, grains, 269 Cream, 351–353, 472–473 prevention, 59 English teas, 382 Cream cheese, 354 type 1, 58 Enriched, 92 Crème fraîche, 353 type 2, 58 Ergot, and rye, 280 Cress, 232 Diet Eriobotrya japonica, 186 Cross-contamination, in food poisoning, 148 cancer risk, 75–77 Eruca vesicaria sativa, 214 Crushed red pepper, 369 cholesterol reduction, 66 Eschalot, 256 Cucumber, 233 combination, from DASH, 56 Espresso, 380 Cucumis melo, 189–190 fiber-rich, 20–21 Essential oils, 399 Cucumis melo L. indorus, 189–190 Dietary Approaches to Stop Hypertension, 56 Estimated Average Requirement, 6 Cucumis melo var. reticulatus, 189–190 Dietary fiber Estrogen deficiency, in osteoporosis, 68 Cucumis sativus, 233 breadfruit, 166 Estrogen replacement therapy, in osteo- Cucurbita maxima, 259–260 cherimoya, 169 Cucurbita moschata, 259–260 kumquat, 182 porosis, 69–70 Cucurbita pepo, 259–260 pear, 197 Ethnic cuisine, meal planning, 86–88 Cumin, 371 Dietary Guidelines for Americans, 8–10, 21 European gooseberry, 162 Currant, 161, 165 Dietary protein, 24–25 European pear, 197 Curry, 371 Dietary Reference Intakes Evaporated milk, 351 Custard apple, 169 definition, 5–6 Evening meal Cydonia oblonga, 204 minerals, 31, 424–425, 428–429 Cynara scolymus, 213 vitamins, 30. 422–423, 426–427 makeover, 143–144, 147 Dill, 365–366 meal planning, 84–86 D Dioscorea alata, 267 sample menus, 96–123 Daily values, 30 Diospyros kaki, 198 Exercise Dairy desserts, 359–361, 472–473 Diospyros virginiana, 198 diabetes, 61 Dairy foods Distilled spirits, nutrients, 480–481 hypertension, 55–56 Distilled water, 378 Extra virgin olive oil, 395 basics and storage, 345–348 Dolichos beans, 328, 466–467 Eye disease, from diabetes, 58–59 cheeses, 353–348, 470–473 Dried milk, 350–351 Eyes, hypertension effects, 54–55 cream, 351–353, 472–473 Drink dried and concentrated milks, 350–351 alcoholic, see Alcoholic beverages F milk, 348–350, 472–475 as juice label, 383 Family Actinidiaceae, kiwi, 181 product serving size, 13–14 DRIs, see Dietary Reference Intakes Family Amaranthaceae, amaranth, 212 sour cream, 351–353 Duck, 294, 460–461 Family Amaryllidaceae yogurt, 358–359, 474–475 Duckling, 294 Dark rye flour, 279 garlic, 236

Index 505 leek, 243 Family Fungi, 245 lemon, 183 onion, 247 Family Graminaceae, bamboo, 216 lime, 184 scallion, 256 Family Gramineae, corn, 231 orange, 193 Family Anacardiaceae, mango, 188 Family history pummelo, 203 Family Annonaceae, cherimoya, 169 tangerine, 209 Family Apiaceae, parsley, 248 coronary artery disease, 65 Family Sapindaceae Family Araceae, taro, 262 hypertension, 54 longan, 185 Family Arecaceae, coconut, 171 osteoporosis, 68 lychee, 187 Family Asteraceae Family Laminariaceae, kelp, 241 rambutan, 205 lettuce, 244 Family Lauraceae, avocado, 157 Family Sapotaceae, sapodilla, 207 salsify, 255 Family Leguminosae Family Saxifragaceae Family Bombacaceae, durian, 173 jicama, 240 currant, 161 Family Bromeliaceae, pineapple, 199 snap beans, 257 gooseberry, 162 Family Cactaceae, prickly pear, 202 tamarind, 208 Family Solanaceae Family Caprifoliaceae, elderberry, 162 Family Liliaceae, asparagus, 215 eggplant, 234 Family Caricaceae, papaya, 194 Family Malpighiaceae, acerola, 154 peppers, 250–251 Family Chenopodiaceae Family Malvaceae, okra, 246 potato, 252 beets, 217 Family Moraceae tomatillo, 263 spinach, 258 breadfruit, 166 tomato, 264 Family Compositae fig, 175 Family Umbelliferae artichoke, 213 jackfruit, 179 carrot, 222 chicory, 228 mulberry, 163 celeriac, 225 Jerusalem artichoke, 239 Family Musaceae, banana, 158 celery, 226 Family Convolvulaceae, sweet potato, 261 Family Myrtaceae fennel, 235 Family Cruciferae feijoa, 174 parsnip, 249 arugula, 214 guava, 178 Family Vitaceae, grapes, 177 broccoli, 219 Family Oleaceae, olives, 192 Family Zingiberaceae, ginger, 237 brussels sprouts, 220 Family Oxalidaceae, carambola, 168 Farina, 281 cabbage, 221 Family Palmaceae Farinetta, 273 cauliflower, 224 coconut, 171 Farmer's cheese, 354–355 Chinese cabbage, 229 date, 172 Fats collards, 230 Family Passifloraceae, passion fruit, 195 alternatives, 127 cress, 232 Family Polygonaceae, rhubarb, 206 basics, 389–390 horseradish, 238 Family Punicaceae, pomegranate, 201 butter, 391 kohlrabi, 242 Family Rhamnaceae, jujube, 180 dietary guidelines for Americans, 10 radish, 253 Family Rosaceae lard, 392–393 rutabaga, 254 apple, 155 margarine, 392 turnip, 265 apricot, 156 nutrients, 474–477 Family Cucurbitaceae blackberry, 159 nutrients and substitutes, 26–29 bitter melon, 218 cherry, 170 serving size, 12–13 chayote, 227 loquat, 186 vegetable shortening, 393 cucumber, 233 nectarine, 191 Fat-soluble vitamins, 31 melons, 189–190 peach, 196 Fat substitutes, 28–29 squash, 259–260 pear, 197 Fatty acids, 26–27 Family Cyperaceae, water chestnut, 266 plum, 200 Fava beans, 325–326 Family Dioscoreaceae, yam, 267 quince, 204 FDA, see U.S. Food and Drug Family Ebenaceae, persimmon, 198 raspberry, 163–164 Administration Family Ericaceae strawberry, 164 Feeding, toddlers, 42 blueberry, 159–160 Family Rutaceae Feijoa, 174 cranberry, 160–161 calamondin, 167 Feijoa sellowiana O., 174 Family Euphorbiaceae, cassava, 223 grapefruit, 176 Fennel, 235, 366 kumquat, 182

506 Index Fenugreek seeds, 372 salmon, 315–316 tap water, 378 Fiber salted fish, 311 techniques for, 10, 148–149 smelt, 316 Food serving, in food safety, 149 artichoke, 213 smoked fish, 311 Food sources, antioxidants, 32 avocado, 157 striped bass, 313–314 Fortified, definition, 92 banana, 158 swordfish, 314 Fortified wines, 385 carambola, 168 trout, 316–317 Fortunella japonica, 182 carrot, 222 tuna, 314–315 Fortunella margarita, 182 categories, 19–21 whole fish, 310 Fragaria americana, 164 chicory leaves, 228 Fish fillets, 310 Fragaria vesca, 164 collards, 230 Fish steaks, 310 Freezer burn, meat, 299 corn, 231 5 a Day for Better Health, 8 Freezing, in food safety, 149 date, 172 Flaked barley, 272 French bread, 284 fig, 175 Flat breads, 283 French press coffee, 380 guava, 178 Flat fish, 312 Fresh cheeses, 354–355 jicama, 240 Flavored sugar, 401 Fresh fish, 310 kiwi, 181 Flax, 275 Fresh pork, 304 kohlrabi, raw, 242 Flaxseed oil, 394 \"From concentrate,\" as juice label, 383 lemon, 183 Flounder, 313 Frozen dessert, nutrients, 472–473 orange, 193 Flour Frozen fish, 310 parsnip, 249 basics, 286–287 Frozen yogurt, 361 passion fruit, 195 as bread ingredient, 282 Fructose, 399 persimmon, 198 definition, 273 Fruit beer, 386 prickly pear, 202 nutrients, 450–453 Fruits prunes, 200 Foeniculum vulgare (dulce), 235 acerola, 154 sapodilla, 207 Folate apple, 155 squash, 259–260 artichoke, 213 apricot, 156 sweet potato, 261 asparagus, 215 avocado, 157 taro root, 262 beet, 217 banana, 158 yam, 267 bok choy, 229 berries, 159–165 Ficus carica, 175 brussels sprouts, 220 breadfruit, 166 Fig, 166, 175 chicory leaves, 228 calamondin, 167 Finfish, nutrients, 462–463 collards, 230 carambola, 168 Firm cheeses, 356–357 corn, 231 cherimoya, 169 Fish cress, 232 cherry, 170 basics, 310–312 feijoa, 174 coconut, 171 catfish, 314 lettuce, 244 date, 172 chemicals, 312 orange, 193 dietary guidelines for Americans, 9–10 cod, 312 parsnip, 249 durian, 173 finfish, 462–463 spinach, 258 feijoa, 174 flat fish, 312 Food additives, 90–91 fig, 175 flounder, 313 Food Guide Pyramid grapefruit, 176 fresh fish, 310 categories, 11–14 grapes, 177 frozen fish, 310 dietary guidelines for Americans, 9 guava, 178 halibut, 313 milk and dairy product placement, 345 jackfruit, 179 higher-fat fish, 315–317 snacks, 84 jujube, 180 lean fish, 312 Food labels, in meal planning, 88–90 kiwi, 181 mackerel, 315 Food poisoning, from cross-contamination, kumquat, 182 moderate-fat fish, 313–315 148 lemon, 183 perch, 313 Food safety lime, 184 polychlorinated biphenyls, 312 botulism toxin in honey, 403 longan, 185 round fish, 312

Index 507 loquat, 186 Golden syrup, 402 Guava, 178 lychee, 187 Goose, 295, 460–461 Gumbo, 246 mango, 188 Gooseberry, 162, 165 Gums, 20 melons, 189–190 Gorgonzola, 356 Guyava, 178 nectarine, 191 Gouda, 355 nutrients, 434–438 Gourmet oils, 398 H olives, 192 Goutberry, 159 Half-and-half, 352 orange, 193 Grain flakes, 273 Halibut, 313 papaya, 194 Grain products Ham, 304–305 passion fruit, 195 Hamburger, irradiated, 299 peach, 196 Asian noodles, 289 Hand washing, in food safety, 148 pear, 197 breads, 282–285 Hard cheese, 356 persimmon, 198 cereals, 285–286 Hard grating cheeses, 356 pineapple, 199 flour, 286–287 Hard wheat, 280 plum, 200 pasta, 287–289 Hardening of the arteries, see Atherosclerosis pomegranate, 201 Grains Hare, 305–306 prickly pear, 202 amaranth, 272 Haricots, 257 pummelo, 203 barley, 272–273 Hazelnut, 337–338 quince, 204 basics, 269–271 Hazelnut oil, 398 rambutan, 205 buckwheat, 273 HCAs, see Heterocyclic amines in recipes, 128 corn, 273–275 HDL, see High-density lipoproteins rhubarb, 206 dietary guidelines for Americans, 9 Health, and alcohol, 387 sapodilla, 207 flax, 275 Health benefits, tea, 383 serving size, 12–13 millet, 276 Health claims, 93 tamarind, 208 nutrients, 446–453 Healthful weight, in dietary guidelines for tangerine, 209 oats, 276–277 Fruit sugar, 401 quinoa, 277 Americans, 8–9 Functional foods, supplements as, 34–39 in recipes, 128 Health organizations, guidelines, 14–15 rice, 277–279 Healthy People 2010, 6–8 G rye, 279–280 Heart Game birds, 294–295 serving size, 12–13 Game meats, 309, 458–459 wheat, 280–281 hypertension effects, 54–55 Garbanzo beans, 326 wild rice, 282 as meat, 307–308 Garden cress, 232 Grain syrups, 402 Heartburn, nutrition needs, 44 Garden rocket, 214 Granada, 201 Heart disease, prevention Garlic, 236 Granadilla, 195 carrot, 222 Gassiness, from beans, 327 Granulated white sugar, 400 grapes, 177 Gastropods, 317 Grapefruit, 176 Heavy cream, 351 Genetically engineered foods, 92 Grapes, 177 Helianthus tuberosus, 239 Germ Grape-seed oil, 397–398 Hemicellulose, 20 Great Northern beans, 328 Herbal supplements, 36–38 definition, 273 Great raifort, 238 Herbal teas, 382 grains, 269–270 Green beans, 257 Herbs Ginger, 237, 372 Green pepper, 373 basics, 363–364 Gingerroot, 372 Green tea, 382 common, see Common herbs Ginkgo nut, 336–337 Grenadier, 201 medicinal uses, 364 Globe artichoke, 213 Groats, 281 in recipes, 126 Glucose, 309 Grocery shopping, for healthful meals, Heterocyclic amines, in cancer, 77 Glutathione, in asparagus, 215 88–90 Hibiscus esculentus, 246 Gluten, 287, 393 Ground beef substitutes, 301 High blood pressure Goat cheeses, 355 Growth of Plants, 364 definition, 53–54 Gruyère-type cheeses, 357 effects on body, 54–55

508 Index risk factors, 54 spinach, 258 Lamb, 301–303, 454–455 treatment, 55–57 Irradiated foods Laminaria, 241 High-density lipoproteins, cholesterol, Lard, 392–393 63–66 hamburger, 299 Latte, milk content, 352 Higher-fat fish, 315–317 preparation, 91–92 Lavender, 366 High-fat foods, in cancer, 76–77 Isatin, in prunes, 200 Laxatives, in prunes, 200 High-protein foods Isoflavones, 34 LDL, see Low-density lipoproteins finfish, 462–463 Italian cress, 214 Lean fish, 312 fish, 310–317 Leek, 243 legumes, 466–469 J Legumes meat, 298–309, 454–459 Jackfruit, 179 nuts, 468–469 Jakfruit, 179 Adzuki beans, 328–329 poultry, 291–297, 458–461 Jamaican ginger, 237 alfalfa, 325 seeds, 468–469 Jamberry, 263 basics, 324–325 serving size, 13–14 Japanese medlar, 186 black beans, 326–327 shellfish, 317–324, 464–465 Japanese persimmon, 198 black-eyed peas, 329 High-sodium foods, in hypertension, 56 Japanese plum, 186 broad beans, 325–326 Hominy, 276 Jarlsberg, 355 chickpeas, 326 Honey, 401–402 Jerusalem artichoke, 239 common beans, 326 Honeydew, 189–190 Jicama, 240 cranberry beans, 327 Hops, 386 Jugged hare, 306 dolichos beans, 328 Horseradish, 238 Juice, 383 kidney beans, 327 Hot red peppers, 250–251 Jujube, 180 lablab, 329 Hulled barley, 272 Juniper berry, 372 lentil, 330 Hyacinth bean, 329 lima beans, 330 Hydrogenated fats, 27 K mung beans, 329–330 Hypertension, see High blood pressure Kaki, 198 nutrients, 466–469 Kelp, 241 peanuts, 330–331 I Kidney beans, 327 peas, 332 Ice cream, 359–361 Kidneys pinto beans, 327–328 Ice milk, 360 soybeans, 332–333 Imitation cheeses, 356 failure from diabetes, 59 white beans, 328 Imitation chocolate, 404 hypertension effects, 54–55 Lemon, 183 Indian date, 208 meat, 308 Lemon balm, 366–367 Indian fig, 202 Kiwi, 181 Lemon grass, 367 Indoles, in cabbage, 221 Kohlrabi, 242 Lentil, 330, 466–469 Infants Kosher salt, 374 Lepidium sativum, 232 Kumquat, 182 Lettuce, 244 honey danger, 403 Licorice root, 372 nutrition needs, 40–41 L Lifestyle Infections, from diabetes, 59 Lablab, 329 coronary artery disease, 65–66 Ingredients, modification, 126–127 Lactobacillus acidophilus, 348 osteoporosis, 68 Inquiry Into Plants, 364 Lactobacillus bulgaricus, 358 Light beer, 386 Insoluble fiber, 20 Lactose, 399 Light butter, 391 Instant coffee, 380 Lactose-free milk, 349 Light cream, 351–352 Instant oatmeal, 277 Lactose intolerance, 347 Light olive oil, 395 Instant tea, 382 Lactose-reduced milk, 349 Light whipping cream, 351 Intense sweeteners, 21–23 Lactuca sativa, 244 Lignin, 20 Ipomoea batatas, 261 Lady’s finger, 246 Lima beans, 330 Iron Lager, 386 Limburger, 355 Jerusalem artichoke, 239 Lime, 184 Lingonberry, 160–161

Index 509 Linseed oil, 394 Manihot esculenta Crantz, 223 hypertension, 57 Liquid, as bread ingredient, 282 Manihot ultissima Phol, 223 osteoporosis, 69 Liquid honey, 402 Manilkara zapota, 207 Mediterranean Pyramid, 14 Liquid margarine, 392 Manioc, 223 Medium-grain rice, 278 Liquid sugar, 404 MAOIs, see Monoamine oxidase inhibitors Melons, 189–190 Litchi, 187 Maple syrup, 402 Menus Litchi chinensis Sonn., 187 Margarine healthful, 128–129 Liver, 308 two-week period, 95–123 Living yogurt cultures, 358 coronary artery disease, 66 Mexican green tomato, 263 Lobster, 320 types, 392 Mexican potato, 240 Longan, 185 Marinades, food safety issues, 149 Mexican turnip, 240 Long-grain rice, 278 Marjoram, 367 Micronutrients, vitamins and minerals, Loquat, 186 Marrow beans, 328 29–33 Low-density lipoproteins, cholesterol, Ma-Tai, 266 Migraines, cheese link, 357 63–66 Ma Ti, 266 Milk Low-fat milk, 348 May apple, 186 associated products, 346 Lunch, see Noon meal Meal, 273 nutrients, 472–475 Luncheon meats, nutrients, 456–459 Meal planning processing, 346 Lychee, 187 breakfast, 80–81 selection for children, 350 Lycopene, 32, 264 eat well, 79 types, 348–350 Lycopersicon esculentum, 264 ethnic cuisine, 86–88 Milk allergy, 349 grocery shopping, 88–90 Milk chocolate, 404 M lunch, 81–83 Milk products, serving size, 12–13 Macadamia nut, 338 snack time, 83–84 Millet, 276 Macaroni, 287 supper, 84–86 Minerals Mace, 372 Meats as antioxidants, 31–33 Mackerel, 315 bacon, 305 functions and sources, 432–433 Macronutrients basics, 298–299 as micronutrients, 31 beef, 299–301 recommended intakes for individuals, carbohydrates, 18–23 brain, 307 424–425 fats, 26–29 buffalo, 301 supplements, 38–39 protein, 23–26 cooking and cancer, 77 tolerable upper intake levels, Magnesium fresh pork, 304 428–429 beet greens, 217 game meats, 309 Mineral water, 378 chicory, 228 ham, 304–305 Mint, 367–368 okra, 246 heart, 307–308 Miso, 333 prickly pear, 202 kidney, 308 Moderate-fat fish, 313–315 spinach, 258 lamb, 301–303 Molasses, 402 Maize, 273–275 liver, 308 Momordica charantia, 218 Malpighia glabra L., 154 nutrients, 454–459 Monoamine oxidase inhibitors, 357 Malpighia punicifolia L., 154 ostrich, 303 Monounsaturated fat Malt liquor, 386 pork, 303–304 avocado, 157 Maltose, 399 rabbit and hare, 305–306 olives, 192 Malt vinegar, 373 sausage, 308–309 Monounsaturated fatty acids, 26 Malus pumila, 155 serving size, 12–13 Monterey Jack, 357 Malus sylvestris, 155 supper portion, 86 Morning sickness, nutrition needs, 44 Manga, 188 USDA grades, 300 Morus, 163 Mangifera indica L., 188 veal, 306–307 Mountain radish, 238 Mango, 188 Medicine Mozzarella, 355 Mangot, 188 coronary artery disease, 66 Mulberry, 163, 165–166 Manihot aipi Phol, 223 diabetes, 61 Mung bean, 329–330 herbs and spices as, 364

510 Index Mung bean noodles, 289 macronutrients, see Macronutrients O Musa paradisiaca L., 158 meat, 454–459 Oat bran, 277 Mushroom, 245 micronutrients, 29–33 Oat flour, 277 Muskmelon, 189–190 milk, 472–475 Oat groats, 276 Mussels, 320–321 nuts, 468–469 Oats, 276–277 Mustard, 372 phytochemicals as, 33–35 Obesity Mustard seed oil, 398 plant oils, 476–477 poultry, 458–461 behavior modification, 53 N protein, 23–26 definition, 47–48 Napa cabbage, 229 saturated fats as, 26–27 nutrition considerations, 51–52 National Institutes of Health, 15 seeds, 468–469 physical activity, 52–53 Native persimmon, 198 shellfish, 464–465 risk factors, 48–50 Natural cocoa, 404 soda, 482–483 special situations, 51 Natural sweeteners, 23 specialty oils, 476–477 Octopus, 321–322 Navy beans, 328 sweeteners, 478–479 Oils Nectarine, 191 tea, 482–483 basics, 389–390 Nephelium lappaceum, 205 upper limit, 6 cooking oils, 393–397 Nephelium longana, 185 various claims, 92 plant oils, 476–477 Nerve damage, from diabetes, 59 vegetables, 438–446 serving size, 12–13 Niacin, in cooked mushrooms, 245 water, 33 specialty oils, 397–399, 476–477 Nondairy creamers, 352 yogurt, 474–475 Okra, 246 Nondairy desserts, 359 Nutrition Old-fashioned rolled oats, 276–277 Nonfat margarine, 392 adulthood, 43 Olea europaea, 192 Nonfat milk, 348 boosting in menu, 129 Olestra, 28–29 Non-nutritive sweeteners, 21–23 breastfeeding, 43–45 Olive oil, 394–395 Noodles, 287–289 cancer connection, 74 Olives, 192 Noon meal diabetes, 60–61 Omega-3 fatty acids, 27 hypertension, 57 “100 percent juice,” as juice label, 383 makeover, 136, 139–140 in grains, 270–271 Onion, 247 planning, 81–83 infancy, 40–41 Oolong teas, 382 sample menus, 96–123 pregnancy, 43–45 Opuntia ficus-indica, 202 Nopal, 202 preschool years, 41 Orange, 193 Nopalitos, 202 school-age children, 42 Oregano, 368 \"Not from concentrate,\" as juice label, 383 seniors, 45 Organic foods, 91 Nutmeg, 372 stage of life, 39–40 Oriental persimmon, 198 NutraSweet, 22 teenage years, 43 Osteoporosis Nutrients weight loss, 51–52 immobilization in, 69 alcoholic beverages, 480–481 Nuts men, 70 berries, 165 almond, 334–335 risk factors, 67–69 carbohydrates, 18–23 basics, 333–334 risk reduction, 69–73 cheese, 470–473 beechnut, 335 Ostrich, 303, 454–455 cholesterol as, 27–28 brazil nut, 335–336 Overweightedness vs. obesity, 48 coffee, 482–483 cashew nut, 336 Oyster plant, 255 cream, 472–473 chestnut, 336 Oysters, 322 fats, 26–29, 474–477 ginkgo nut, 336–337 finfish, 462–463 hazelnut, 337–338 P on food labels, 88–90 macadamia nut, 338 Pachyrhizus erosus, 240 frozen dessert, 472–473 nutrients, 468–469 Palmitate, in cereals, 285 fruits, 434–438 pecan nut, 339 Palm kernel oil, 395–396 grains, 446–453 pistachio nut, 339–340 Palm oil, 395–396 legumes, 466–469 walnut, 341–342 Palm syrup, 402–403

Index 511 Papaya, 194 Pineapple, 199 Preschool years, nutrition needs, 41 Paprika, 372–373 Pineapple guava, 174 Prickly pear, 202 Parsley, 248, 368 Pink currant, 161 Processed cheeses, 357 Parsnip, 249 Pinto beans, 327–328 Protein, 23–26 Partially hydrogenated vegetable oil, 66 Pistachio nut, 339–340 Provolone, 355 Passiflora edulis, 195 Plantain, 158 Prunes, 200 Passion fruit, 195 Plant-based diet, 66 Prunus armeniaca, 156 Pasta, 287–289, 452–453 Plant fibers, 20 Prunus avium, 170 Pastinaca sativa L., 249 Plant oils, nutrients, 476–477 Prunus domestica, 200 PCBs, see Polychlorinated biphenyls Plants, as food source, 75–76 Prunus persica, 196 Peach, 196 Plum, 200 Prunus persica var. nectarina, 191 Peanut oil, 396 Polished grains, 273 Prunus salicina, 200 Peanuts, 330–331 Polishings, 273 Psidium guajava, 178 Pear, 197 Polychlorinated biphenyls, in fish, 312 Pummelo, 203 Pearled barley, 272 Polyunsaturated fatty acids, 26 Pumpernickel, 284 Pearled grain, 273 Pomegranate, 201 Pumpkin seed oil, 398 Peas, 332 Pomelo, 203 Punch, as juice label, 383 Pecan nut, 339 Pommelo, 203 Punica granatum, 201 Pectin, 20, 155, 399 Poor man’s meat, 324 Pure olive oil, 395 Peppers, 250–251, 373–374 Popcorn, 275 Purified water, 378 Perch, 313 Poppy seed oil, 398 Pyrus communis, 197 Persea americana, 157 Pork, 303–304, 456–457 Pyrus malus, 155 Persimmon, 198 Porter, 386 Pyrus pyrifolia, 197 Pesticides, in foods, 90 Potassium Petroselinum crispum, 248 Q Phaseolus vulgaris, 257 amaranth leaves, 212 Quahog, 318 Phoenix dactylifera L., 172 bamboo, 216 Quick-cooking oats, 277 Phosphorus, in celeriac, 225 banana, 158 Quince, 204 Phyllostachys, 216 breadfruit, 166 Quinoa, 277 Physalis ixocarpa, 263 celeriac, 225 Physical activity chicory leaves, 228 R pomegranate, 201 Rabbit, 305–306 cardiovascular disease, 66 potato, 252 Race dietary guidelines for Americans, 9 rutabaga, 254 weight loss, 52–53 squash, 259–260 hypertension, 54 Phytochemicals sweet potato, 261 osteoporosis, 68 broccoli, 219 water chestnuts, 266 Radicchio, 228 brussels sprouts, 220 yam, 267 Radish, 253 cabbage, 221 Potato, 252 Rambutan, 205 carrot, 222 Pot barley, 272 Raphanus sativus L., 253 cauliflower, 224 Poultry Raspberry, 163–165 cherry, 170 basics, 291–292 RDA, see Recommended Dietary collards, 230 chicken, 292–293 Allowances cress, 232 duck, 294 Recipes garlic, 236 eggs, 296–297 Balsamic Roasted Chicken, 144 grapes, 177 game birds, 294–295 Banana Raspberry Smoothie, 116 nectarine, 191 goose, 295 Bruschetta Pomodoro, 115 nutrient, 33–35 nutrients, 458–461 Chicken and Couscous Vegetable Salad, onion, 247 serving size, 13–14 100 radish, 253 turkey, 296 Citrus Spinach Salad With Honey Pilsener, 386 Powdered milk, 350 Pilsner, 386 Pregnancy, nutrition needs, 43–45

512 Index Yogurt Dressing, 139 Rheum palmatum, 206 Safflower seed, 340 Curried Tuna Salad With Pita Triangles, Rheum rhaponticum, 206 Saffron, 374 136 Rhubarb, 206 Sage, 368 Fried Chicken, 144 Ribes grossularia, 162 Salads, in lunch meal planning, 82–83 Granola with Raisins, Apples, and Ribes hirtellum, 162 Salmon, 315–316 Cinnamon, 132 Ribes nigrum, 161 Salsify, 255 Grilled Ahi Tuna with Mango- Ribes petraeum, 161 Salt Pineapple Chutney, 111 Ribes rubrum, 161 Grilled Beef Kabobs, 119 Ribes sativum, 161 alternatives, 127 Grilled Chicken with Tomato and Corn Ribes ussuriense, 161 food preparation, 10 Salsa, 108 Ribes vulgare, 161 types, 374–375 Grilled Steak, 147 Riboflavin Salted fish, 311 Mediterranean Pasta Salad, 123 Salted margarine, 392 Minestrone Soup, 140 beet greens, 217 Sambucus canadensis, 162 modification, 125–128 chicory, 228 Sambucus coerulea, 162 Pasta with Marinara Sauce and Grilled cooked mushrooms, 245 Sanding sugar, 401 Vegetables, 143 spinach, 258 Sand pear, 197 Poached Pears in Red Wine, 107 Rice, 277–279 Sandwiches, in lunch meal planning, Quick Pork with Pineapple-Orange- Rice milk, 350 82–83 Basil Sauce, 103 Rice noodles, 289 Sapodilla, 207 Rustic Wrap, 120 Rice vinegar, 373 Saturated fats Soft Tacos with Sautéed Vegetables and Rice wine, 385 coconut, 171 Smoky Salsa, 99 Ricotta, 355 coronary artery disease, 66 Southwest Caesar Salad, 96 Risk factors nutrient, 26–27 Southwestern Scramble, 135 coronary artery disease, 64–66 Saturated fatty acids, 26–27 Southwestern Turkey Pocket Fajita, 104 hypertension, 54 Sausage, 308–309, 456–459 Spaghetti with Meatballs, 143 obesity, 48–50 Scallion, 256 Spiced Muffins, 131 osteoporosis, 67–69 Scallops, 322–323 Spinach Salad with Bacon and Rock salt, 374 School-age children, nutrition needs, 42 Mushrooms, 139 Rocket, 214 Scotch barley, 272 Steak with Steamed Vegetables, Soba Rolled grains, 273 Seafood, serving size, 13–14 Noodles, and Ginger Sauce, 147 Romano beans, 257 Sea salt, 374 Tuna Salad Sandwich, 136 Roquefort, 356 Seasoned salt, 374 Turkish Chicken with Spiced Dates, Roquette, 214 Sechium edule, 227 112 Rosemary, 368 Seeds Recommended Dietary Allowances Rosé wines, 384 nutrients, 468–469 definition, 6 Roughage, 20 safflower seed, 340 5 a Day for Better Health, 8 Round fish, 312 sesame seed, 340, 375 minerals, 424–425 Round-grain rice, 277–278 squash seed, 340–341 vitamins, 422–423 Rubus fructicosus, 159 sunflower seed, 341 Red cole, 238 Rubus idaeus, 163–164 Selenium, 32 Red currant, 161 Rubus strigosus, 163–164 Self-rising flour, 287 Red date, 180 Rubus villosus, 159 Seltzer water, 378 Reduced-fat cheeses, 356 Rutabaga, 254 Semisoft cheeses, 355–356 Reduced-fat margarine, 392 Rye, 279–280 Semisweet chocolate, 404 Reduced-fat milk, 348 Rye bread, 284 Semolina, 287 Red wines, 384 Rye flour, 279 Seniors, nutrition needs, 45 Refrigeration, in food safety, 149, 399 Serving size, food groups, 12–14 Resistance training, in weight loss, 53 S Sesame oil, 398–399 Rheum, 206 Saccharin, 22, 404 Sesame seeds, 340, 375 Rheum officinale, 206 Safflower oil, 396 Sex coronary artery disease, 65

Index 513 hypertension, 54 Soy flour, 333 from beverages and food, 10 osteoporosis, 67–68 Soy milk, 350 types, 400–401 Shaddock, 203 Soy nuts, 333 Sunchoke, 239 Sharon’s fruit, 202 Soy products, 333 Sunflower artichoke, 239 Shellfish Soy sauce, 333 Sunflower oil, 397 abalone, 318 Sparkling water, 378 Sunflower seed, 341 basics, 317–318 Sparkling wine, 384–385 Sunnett, 22–23 clam, 318–319 Specialty oils, 397–399, 476–477 Supper, see Evening meal crab, 319–320 Spices Supplements lobster, 320 calcium, 72 mussels, 320–321 basics, 363–364 cancer risk reduction, 76 nutrients, 464–465 common, see Common spices definition, 34–36 octopus, 321–322 medicinal uses, 364 herbal, 36–38 oysters, 322 recipes, 126 usage, 38 scallops, 322–323 Spinach, 258 vitamins and minerals, 38–39 shrimp, 323–324 Spinacia oleracea L., 258 Sweet anise, 235 Shell membranes, egg, 297 Splenda, 23 Sweet cherry, 170 Sherbet, 360–361 Sports drinks, 384 Sweet corn, 231 Short-grain rice, 277–278 Spring water, 378 Sweetened condensed milk, 351 Shrimp, 323–324 Sprouts, raw, 325 Sweeteners Simple sugars, 18–19 Squash, 259–260 acceptable daily intakes, 21–23 Skim milk, 348 Squash seed, 340–341 basics, 399–400 Smelt, 316 Stage of life, nutrition chocolate, 403–405 Smetana, 353 adulthood, 43 honey, 401–402 Smoke point, oil, 391 breastfeeding, 43–45 nutrients, 478–479 Smoked fish, 311 infancy, 40–41 sugar, 400–401 Smoking needs, 39–40 syrups, 402–403 hypertension, 56 pregnancy, 43–45 Sweet orange, 193 osteoporosis, 73 preschool years, 41 Sweet peppers, 250–251 Snacks school-age children, 42 Sweet potato, 261 meal planning, 83–84 senior, 45 Sweets, serving size, 12–13 sample menus, 96–123 teenage, 43 Swiss cheese, 357 Snap beans, 257 Star apple, 168 Swordfish, 314 Soda pop, 384, 482–483 Starch, 19 Syrups, 402–403 Soda water, 378 Starfruit, 168 Szechuan peppercorns, 375 Soft margarine, 392 Steal-cut oats, 276 Soft wheat, 280 Steel-cut grains, 273 T Soft white-rind cheeses, 356 Stem turnip, 242 Table salt, 374 Solanum melogena esculentum, 234 Stinking rose, 236 Table sugar, 18 Solanum tuberosum L., 252 Stout, 386 Tamarind, 208 Soluble fiber, 20, 155 Strawberry, 164–165 Tamarindus indica, 208 Sorbet, 360–361 Strawberry tomato, 263 Tangerine, 209 Sorrel, 368 Strength training, in weight loss, 53 Tapioca, 223 Sour cream, 351–353 Streptococcus thermophilus, 358 Tap water, 378 Sourdough, 284–285 String beans, 257 Taro, 262 Sour orange, 193 Striped bass, 313–314 Tarragon, 368 Soy, 34 Sucralose, 23, 404 Tea, 381–383, 482–483 Soybean milk, 333 Sucrose, 399 Tea bag, invention, 382 Soybean oil, 396–397 Sugar in the raw, 401 Teenage years, nutrition needs, 43 Soybean sprouts, 333 Sugar substitutes, 21–23 Tempeh, 333 Soybeans, 332–333 Sugars alternatives, 127

514 Index Temperature, cooking, in cancer, 77 meat grades, 300 kelp, 241 Terpenes, in cherry, 170 U.S. Food and Drug Administration kohlrabi, 242 Thiamin, in Jerusalem artichoke, 239 leek, 243 Thyme, 368 cheese regulation, 357 lettuce, 244 Tira, 214 fat substitutes, 28–29 mushroom, 245 Toddlers, feeding tips, 42 health claims, 93 nutrients, 438–446 Tofu, 333 supplements, 36 okra, 246 Tolerable upper intake levels sweetener ADI, 21–23 onion, 247 water regulation, 378 parsley, 248 minerals, 428–429 parsnip, 249 vitamins, 426–427 V peppers, 250–251 Tomate verde, 263 Vaccinium macrocarpon, 160–161 potato, 252 Tomatillo, 263 Vaccinium myrtillis, 159–160 radish, 253 Tomato, 264 Vaccinium oxycoccus, 160–161 in recipes, 128 Tonic water, 378 Vanilla, 375 rutabaga, 254 Topinambour, 239 Variety meat, nutrients, 456–457 salsify, 255 Toppings, 352 Vascular headaches, cheese link, 357 scallion, 256 Toxins, nutrition effects, 44 Veal, 306–307, 456–457 serving size, 12–13 Trace minerals, 31 Vegetable oyster, 255 snap beans, 257 Tragopogon porrifolius, 255 Vegetable Pyramid, 14 spinach, 258 Trans fat, in coronary artery disease, 66 Vegetables squash, 259–260 Tree melon, 194 sweet potato, 261 Triglycerides, 26, 63 amaranth, 212 taro, 262 Trout, 316–317 artichoke, 213 tomatillo, 263 Tsao, 180 arugula, 214 tomato, 264 Tuna, 314–315 asparagus, 215 turnip, 265 Turkey, 296, 460–461 bamboo, 216 water chestnut, 266 Turkish coffee, 380 beets, 217 yam, 267 Turmeric, 375 bitter melon, 218 Vegetable shortening, 393 Turnip, 265 broccoli, 219 Very low-density lipoproteins, 63 Type 1 diabetes, 58 brussels sprouts, 220 Vinegar, 373 Type 2 diabetes, 58 cabbage, 221 Virgin olive oil, 395 Tyramine, in cheese, 357 carrot, 222 Vitamin A cassava, 223 acerola, 154 U cauliflower, 224 amaranth leaves, 212 UL, see Ultra-heat treatment celeriac, 225 apricot, 156 UL, see Upper Limit celery, 226 arugula, 214 Ultra-heat treatment, milk, 349 chayote, 227 beet greens, 217 Ultrapasteurized milk, 349 chicory, 228 bok choy, 229 Univalves, 317 Chinese cabbage, 229 broccoli, 219 Unsalted butter, 391 collards, 230 brussels sprouts, 220 Unsalted margarine, 392 corn, 231 carambola, 168 Unsaturated fat, in coronary artery disease, 66 cress, 232 carrot, 222 Unsweetened chocolate, 404 cucumber, 233 cherry, 170 Upper intake levels, tolerable dietary guidelines for Americans, 9–10 chicory leaves, 228 eggplant, 234 collards, 230 minerals, 428–429 fennel, 235 cress, 232 vitamins, 426–427 garlic, 236 guava, 178 Upper Limit, nutrients, 6 ginger, 237 jackfruit, 179 USDA, see U.S. Department of Agriculture horseradish, 238 loquat, 186 U.S. Department of Agriculture Jerusalem artichoke, 239 mango, 188 Food Guide Pyramid, 11–14 jicama, 240

nectarine, 191 feijoa, 174 Index 515 passion fruit, 195 function, 30 peach, 196 grapefruit, 176 storage in body, 31 peppers, 250–251 guava, 178 Vitamin E, 31–32 persimmon, 198 jackfruit, 179 Vitamin K, 31 prunes, 200 jicama, 240 Vitamins spinach, 258 jujube, 180 squash, 259–260 kiwi, 181 as antioxidants, 31–33 storage in body, 31 kohlrabi, 242 functions and sources, 430–432 sweet potato, 261 kumquat, 182 recommended intakes for individuals, tangerine, 209 lemon, 183 422–423 taro leaves, 262 lettuce, 244 supplements, 38–39 tomato, 264 lime, 184 tolerable upper intake levels, 426–427 Vitamin B6 longan, 185 types, 29–31 banana, 158 lychee, 187 Vitis, 177 chicory, 228 mango, 188 VLDL, see Very low-density lipoproteins fig, 175 nectarine, 191 pomegranate, 201 okra, 246 W potato, 252 orange, 193 Walking, for weight loss, 52 spinach, 258 papaya, 194 Walnut, 341–342 sweet potato, 261 parsley, 248 Walnut oil, 399 taro root, 262 parsnip, 249 Water, 33, 378–379 water chestnuts, 266 passion fruit, 195 Water chestnut, 266 Vitamin C peach, 196 Watercress, 232 acerola, 154 pear, 197 Watermelon, 189–190 amaranth leaves, 212 peppers, 250–251 Water-soluble vitamins, 30–31 as antioxidant, 32 persimmon, 198 Wax beans, 257 apple, 155 pineapple, 199 Weight-bearing exercise, in osteoporosis, apricot, 156 plum, 200 73 artichoke, 213 pomegranate, 201 Weight control asparagus, 215 potato, 252 banana, 158 prickly pear, 202 coronary artery disease, 65 beet greens, 217 pummelo, 203 diabetes, 61 bitter melon, 218 quince, 204 Weight loss bok choy, 229 radish, 253 by behavior modification, 53 breadfruit, 166 rhubarb, 206 hypertension, 55 broccoli, 219 rutabaga, 254 nutrition needs, 51–52 brussels sprouts, 220 sapodilla, 207 obesity, 48 cabbage, 221 scallion, 256 physical activity, 52–53 carambola, 168 snap beans, 257 Weight management programs, 51 cauliflower, 224 spinach, 258 Weitzen, 386 celeriac, 225 squash, 259–260 West Indian cherry, 154 celery, 226 sweet potato, 261 Wheat, 280–281 chayote, 227 tangerine, 209 Wheat beer, 386 cherimoya, 169 taro leaves, 262 Wheat berries, 281 cherry, 170 tomatillo, 263 Wheat flakes, 281 chicory leaves, 228 tomato, 264 Wheat germ oil, 398 collards, 230 turnip, 265 Wheat seed, 281 corn, 231 yam, 267 Whipped butter, 391 cress, 232 Vitamin D Whipped margarine, 392 durian, 173 osteoporosis, 70–73 White beans, 328 Which chocolate, 404 White currant, 161 White pepper, 214, 373–374

516 Index White wines, 384 Whole fish, 310 Whole-grain flour, 287 Whole grains, 273 Whole milk, 348 Whole-wheat flour, 287 Wild rice, 282 Wine, 384–385, 480–481 Wine vinegar, 373 Women, bone mineral density, 69 X Xiquima, 240 Y Yam, 267 Yam bean, 240 Yeast, bread ingredient, 282–283 Yellow snap beans, 257 Yogurt nutrients, 474–475 preparation and serving, 358–359 Yolk, egg, 297 Yuba, 333 Yuca, 223 Z Zea mays L., 231 Zinc, in napa cabbage, 229 Zingiber officinale, 237 Ziziphus jujuba, 180