Food and You: A Guide to Healthy Habits for Teens

Cover......Page 1
CONTENTS......Page 8
ACKNOWLEDGMENTS......Page 12
INTRODUCTION......Page 14
1  MAKING HEALTHY CHOICES......Page 18
BUSY LIVES = QUICK FOODS......Page 20
THE FITNESS CRAZE......Page 21
CHANGE DOESN’T HAVE TO BE HARD......Page 22
GETTING ACTIVE......Page 24
HEALTHY HABITS AS A WAY OF LIFE......Page 25
GUIDING PRINCIPLES......Page 27
ADDITIONAL READING......Page 28
2  THE BASICS......Page 30
WHAT’S A SERVING?......Page 31
HOW DO I KNOW WHAT I’M EATING?......Page 33
Calories......Page 34
Calories from Fat......Page 35
Cholesterol......Page 36
Total Carbohydrates......Page 37
Is Sugar Bad for You?......Page 38
Protein......Page 39
Vitamins and Minerals......Page 40
Calcium......Page 41
Iron......Page 42
ANTIOXIDANTS AND THE ROLE THEY PLAY......Page 43
HOW’S MY WEIGHT?......Page 44
SIMPLE CHANGES TO MAKE TODAY......Page 46
ADDITIONAL READING......Page 48
3  GOING VEG!......Page 50
IT’S TASTY, TOO......Page 51
HISTORICAL MORSELS......Page 52
WHERE DOES THE PROTEIN COME FROM?......Page 53
VITAMINS AND MINERALS......Page 56
WATCH OUT FOR THE FAT......Page 58
CAMOUFLAGING EATING DISORDERS?......Page 59
WHICH AISLE IS THE AGAR-AGAR IN?......Page 60
ADDITIONAL READING......Page 62
4  FAST-FOOD TRAP......Page 64
NUTRITION MAKEOVERS......Page 65
FAST FOOD IS ON THE MOVE......Page 67
EVERYONE IS GAINING WEIGHT......Page 68
YOU ARE WHAT YOU EAT......Page 69
POTATO: FRIEND OR FOE?......Page 70
SURPRISING FOOD CHOICES......Page 71
JUNK-FOOD JUNKIES......Page 72
LABELS CAN HELP......Page 73
GOOD SNACKING TIPS......Page 74
A FAST-FOOD INVASION......Page 75
WHAT ELSE CAN BE DONE?......Page 76
ADDITIONAL READING......Page 77
5  GET OFF THE COUCH......Page 78
EVERYDAY EXERCISE......Page 81
START SLOWLY......Page 82
AEROBIC FITNESS......Page 84
LOSING THE FAT......Page 85
HOW DOES EXERCISE BURN FAT?......Page 86
Work Up to It......Page 87
Exercise Smart......Page 88
DO ATHLETES NEED SUPPLEMENTS?......Page 89
WHAT IF I HAVE ASTHMA?......Page 90
ADDITIONAL READING......Page 91
6  LOSING WEIGHT THE HEALTHY WAY......Page 92
DO YOU NEED TO LOSE WEIGHT?......Page 93
Eat Slowly While Sitting Down at the Table......Page 94
Eat Less Meat, More Fiber......Page 95
FADS AND PILLS: AN EASIER WAY?......Page 96
“GUARANTEED WEIGHT LOSS”—SAVE YOUR MONEY......Page 97
NEW DIETS FROM OLD IDEAS......Page 98
COMPLICATIONS FROM FEN-PHEN AND REDUX......Page 99
HERBAL SUPPLEMENTS ARE NOT “NATURAL” CHOICES......Page 101
SHOULD I JOIN A WEIGHT-LOSS PROGRAM?......Page 102
ADDITIONAL READING......Page 103
7  RISKY BUSINESS: TOBACCO, ALCOHOL, AND DRUGS......Page 104
CIGARETTES......Page 105
STARTING YOUNG......Page 106
The Day You Quit......Page 108
The First Few Days......Page 109
How Do I Handle It?......Page 110
ALCOHOL......Page 111
Violent crime: $36,400,000,000......Page 112
Marijuana......Page 114
Heroin......Page 115
Stimulants......Page 116
Steroids......Page 117
AIDS AND HIV......Page 118
AIDS/HIV......Page 119
Alcohol/Drug Use......Page 121
Smoking......Page 123
ADDITIONAL READING......Page 124
8  BE A SMART FOOD SHOPPER......Page 126
CONVENIENCE MATTERS......Page 127
PLANNING STARTS AT HOME......Page 128
UNDERSTANDING LABELS......Page 130
COMPARING PRICES......Page 132
MONEY-SAVING TIPS......Page 133
WHAT ABOUT ORGANIC FOOD?......Page 134
NEW FOOD FRONTIERS: IRRADIATION AND BIOENGINEERING......Page 135
BIOENGINEERED OR GENE-ALTERED FOODS......Page 137
SHOPPING HISTORY......Page 139
OTHER PLACES TO SHOP......Page 140
VIRTUAL SHOPPING......Page 141
ADDITIONAL READING......Page 142
9  SETTING UP YOUR FIRST KITCHEN......Page 144
RIGHT TOOLS FOR THE RIGHT JOB......Page 145
BASIC EQUIPMENT......Page 147
SETTING UP A SAFE KITCHEN......Page 148
HOT, COLD, AND CLEAN: THE THREE RULES OF FOOD SAFETY......Page 149
QUIZ......Page 151
Answers......Page 154
ADDITIONAL READING......Page 158
10  EATING DISORDERS......Page 160
BULIMIA NERVOSA......Page 161
FAMILY GET-TOGETHERS AND EATING DISORDERS......Page 163
FOOD AS AN OBSESSION......Page 164
Anorexia Nervosa......Page 166
ADDITIONAL READING......Page 167
11  SPECIAL DIETS......Page 170
Risk Factors and Complications......Page 171
Treating Diabetes......Page 173
Tight Control......Page 174
Waiting for a Cure......Page 175
ALLERGIES AND FOOD INTOLERANCE......Page 176
Food Intolerance......Page 177
Cancer......Page 178
Diverticulosis......Page 179
Hepatitis......Page 180
KOSHER: A DIET WITH A HIGHER PURPOSE......Page 181
NUTRITION DURING PREGNANCY AND LACTATION......Page 182
ADDITIONAL READING......Page 185
APPENDIX A  Glossary......Page 188
APPENDIX B  The Smart Snacker’s Guide to Substitutions......Page 206
APPENDIX C  Recommended Dietary Intakes for Young People......Page 210
APPENDIX D  Sample Five-Day Menu for 1,600, 2,200, and 2,800 Calories with Recipes......Page 212
EACH SERVING PROVIDES:......Page 218
Whole-Wheat Pancakes......Page 219
EACH SERVING PROVIDES:......Page 220
Quick Tuna and Sprouts Sandwich......Page 221
Chocolate Mint Pie......Page 222
EACH SERVING PROVIDES:......Page 223
Confetti Coleslaw......Page 224
Lemon Pound Cake......Page 225
Spinach-Orange Salad......Page 226
Savory Sirloin......Page 227
Corn and Zucchini Combo......Page 228
Creole Fish Fillets......Page 229
Whole-Wheat Cornmeal Muffins......Page 230
Pork and Vegetable Stir-fry......Page 231
Lentil Stroganoff......Page 232
Apricot-Glazed Chicken......Page 233
Rice-Pasta Pilaf......Page 234
EACH SERVING PROVIDES:......Page 235
APPENDIX E  A Well-Stocked Pantry......Page 238
Should I avoid vegetables and fruits so I’m not exposed to pesticides?......Page 240
AICR’S RECOMMENDATIONS REGARDING ADDITIVES AND RESIDUES......Page 241
Are organic vegetables and fruits healthier?......Page 242
American Anorexia/Bulimia Association (AABA)......Page 244
American Council on Science and Health (ACSH)......Page 245
American Dietetic Association (ADA)......Page 246
Animal Rights Resource Site (ARRS) EnviroLink Network......Page 247
Center for Science in the Public Interest (CSPI)......Page 248
Council for Responsible Nutrition (CRN)......Page 249
Food Allergy Network......Page 250
Food Finder/Olen Publishing......Page 251
Healthfinder/U.S. Department of Health and Human Services......Page 252
International Food Information Council (IFIC)......Page 253
Meals for You (My Menus)/Point of Choice......Page 254
National Cancer Institute (NCI)......Page 255
Nutrition on the Web—for Teens/ThinkQuest......Page 256
President’s Council on Food Safety......Page 257
Snack Food Association......Page 258
U.S. Department of Agriculture Food and Nutrition Information Center......Page 259
University of Missouri Food and Nutrition......Page 260
Wake Forest University—Baptist Medical Center......Page 261
Yale Center for Eating and Weight Disorders......Page 262
INDEX......Page 264
About the Authors......Page 270