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So What Can I Eat! , livre ebook

Turner Publishing Company - Elisa Zied

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149 pages

English

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Description

A blueprint for developing a nutritious, balanced eating plan for life

Every day, readers are presented with conflicting information about food, nutrition, and how to eat properly. Now, Elisa Zied, a highly visible spokesperson for the American Dietetic Association, clarifies the new U.S. Dietary Guidelines and provides a clear plan for developing a nutritious, balanced, and sustainable eating-plan for life–whether the goal is to lose weight, have more energy, or manage or prevent diet-related conditions. The book’s helpful menu plans and many delicious recipes will allow readers to enjoy eating without feeling deprived.
Acknowledgments.

Introduction.

Part One: So What Are the Guidelines and How Can You Fit Them into Your Life?

1. Sitting Down to Dinner with Uncle Sam.

2. How to Make the Guidelines Your Own in 7 Steps.

3. All Foods Can Fit.

4. Moving toward a Healthier Weight.

5. Picks and Pitfalls of the Market.

6. Dining Out without Giving In 98

Part Two: What You Can Eat: Easy Menus and Mouth-Watering Recipes.

7. Your Meal Plan.

8. Recipes.

Appendix A: Master Food Lists.

Appendix B: Determining Your Calorie Needs.

Resources.

References.

Index.

Sujets

Santé et bien-être

Diététique

diététique

Nutrition

Fitness

Health

Diet

Informations

Publié par	Turner Publishing Company
Date de parution	10 août 2007
Nombre de lectures	0
EAN13	9780470247761
Langue	English
Poids de l'ouvrage	1 Mo

Informations légales : prix de location à la page 0,0750€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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Advance Praise for So What Can I Eat?!
In So What Can I Eat?! Elisa explains the latest nutritional guidelines in an upbeat and encouraging tone and using a good commonsense approach. For those who want to change their food and fitness habits for the better, this book is priceless!
-Solomon Katz, Ph.D., director of the Krogman Center for Childhood Growth and Development at the University of Pennsylvania and editor in chief, Scribner s Encyclopedia of Food and Culture
This book is fabulous! Elisa reveals how eating healthfully can be a reality for everyone. She guides readers through the process of evaluating their own dietary and lifestyle behaviors and making realistic changes based on sound science. Best of all, Elisa s genuine and positive approach makes the book relatable, accessible, and encouraging for all readers!
-Lyssie Lakatos, R.D., C.D.N., and Tammy Lakatos Shames, R.D., C.D.N., authors of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever
Elisa captures the essence of the Dietary Guidelines to help consumers follow eating plans that are helpful, healthy, and delicious! Her practical tips and recipes provide a sensible and scientific approach to eating right and staying fit.
-Judith A. Gilbride, Ph.D., R.D., F.A.D.A., chair of New York University s Department of Nutrition, Food Studies, and Public Health
So What Can I Eat?! presents an upbeat and user-friendly guide to understanding the current federal nutrition guidelines. I highly recommend it.
-Lisa R. Young, Ph.D., R.D., adjunct assistant professor, New York University, and author of The Portion Teller: Smartsize Your Way to Permanent Weight Loss
This book is a great option for those who are tired of fad diets and ready to adopt a sensible approach to healthy eating. Elisa s passion for sharing her professional and personal knowledge with others makes So What Can I Eat?! an inspiring, enjoyable read.
-Cynthia Sass, M.P.H., M.A., R.D., author of Your Diet Is Driving Me Crazy
So What Can I Eat?!

How to Make Sense of the New Dietary Guidelines for Americans and Make Them Your Own

E LISA Z IED, M.S., R.D., C.D.N., WITH R UTH W INTER, M.S.

John Wiley Sons, Inc.
Copyright 2006 by Elisa Zied and Ruth Winter. All rights reserved
Published by John Wiley Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
Design and composition by Navta Associates, Inc.
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600, or on the web at www.copyright.com . Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions .
The information contained in this book is not intended to serve as a replacement for professional medical advice. Any use of the information in this book is at the reader s discretion. The author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained in this book. A health care professional should be consulted regarding your specific situation.
For general information about our other products and services, please contact our Customer Care Department within the United States at (800) 762-2974, outside the United States at (317) 572-3993 or fax (317) 572-4002.
Library of Congress Cataloging-in-Publication Data:
Zied, Elisa.
So what can I eat?!: how to make sense of the new dietary guidelines for Americans and make them your own / Elisa Zied and Ruth Winter.
p. cm.
Includes index.
ISBN-13 978-0-471-77201-9 (pbk.)
ISBN-10 0-471-77201-1 (pbk.)
1. Nutrition policy-United States. 2. Nutrition. 3. Food. I. Winter, Ruth, 1930-II. Title.
TX360.U6Z54 2006
363.8 5610973-dc22
Printed in the United States of America
10 9 8 7 6 5 4 3 2 1
To my wonderful husband, Brian, and our two precious boys, Spencer and Eli
Contents
Acknowledgments
Introduction
PART ONE So What Are the Guidelines and How Can You Fit Them into Your Life?

1 Sitting Down to Dinner with Uncle Sam

2 How to Make the Guidelines Your Own in 7 Steps

3 All Foods Can Fit

4 Moving toward a Healthier Weight

5 Picks and Pitfalls of the Market

6 Dining Out without Giving In
PART TWO What You Can Eat: Easy Menus and Mouth-Watering Recipes

7 Your Meal Plan

8 Recipes
Appendix A: Master Food Lists
Appendix B: Determining Your Calorie Needs
Resources
References
Index
Acknowledgments
There are so many wonderful people I have to thank for helping me create this book: my literary agent, Stacey Glick, for her enthusiastic guidance and support; my editor, Teryn Johnson, my production editor, Lisa Burstiner, and all the people at John Wiley Sons who put this book together so masterfully; and Mike Morgan, for a bright and cheerful cover photo. Last but not least, I d like to thank Ruth Winter, my collaborator, for her wit, wisdom, and constant encouragement throughout the book-writing process.
I thank my friends and colleagues who reviewed parts of the manuscript and provided helpful suggestions and many of the delicious homemade recipes featured in this book: Maria Linda Arevalo, Keri Gans, Dave Grotto, Harvey Herman, Halee Hochman, Randi Odesser, Alex Rafal, Anne Sailer, Cynthia Sass, Barbara Sickmen, Ron Sickmen, Carolyn Siden, and Linda Stegman. A big thank-you goes out to the many talented people who reviewed and tested the recipes in this book: Ron Greitzer, Claudia Sidoti, Amy Marcus, Gwynn Mueller, and Jill Sloane.
I d also like to thank the incredible public relations team at the American Dietetic Association for the opportunity to fulfill one of my professional dreams. Doris Acosta, Kelly Liebbe, Irene Perconti, Tom Ryan, Liz Spittler, and last but not least, the wonderful Lori Ferme make it a pleasure for me to be a part of this amazing organization. I d also like to thank my fellow ADA spokespeople. I am humbled to be a part of this dynamic and amazing group of individuals.
A very special thank-you goes to two of my mentors: my Nana, Augusta Emansky, and my former professor, Richard Schoenwald, for always believing in me and for teaching me to believe in myself. I know that wherever they are, they are smiling down on me.
Thanks also to all my wonderful friends without whom life would be a lonely journey. To my wonderful parents, Barbara and Ron Sickmen. To my mother for her passion and the unconditional love and support with which she nurtures me. I hope to someday be half the mother she is. To my father for passing on to me drive, ambition, and a good work ethic; I am lucky to have such a loving and supportive father. And to my in-laws, Marcia and Ernie Zied, for giving me my wonderful husband, Brian. He is my true soul mate. I thank him for his unconditional love, support, and encouragement, and for always going the extra mile to help me pursue and achieve my dreams. Thank-you to the two lights in my life, Spencer and Eli. I am beyond blessed to be the mother of two such kind, sweet, and extraordinary people who fill me with pride every day. And to Maria Linda Arevalo for loving my boys and helping me take care of them as I pursue a career that means so much to me.
Introduction
My mother, a very intelligent, well-read woman, is full of energy and a lust for life. She enjoys music, theater, her grandchildren, and, much to her chagrin, food. She s battled with her weight for decades and has worked hard to understand the basics of nutrition. So I was very surprised when I asked her what brand of yogurt she eats and she answered, I stay away from yogurt because it has too much sugar.
My mother s renunciation of yogurt, a food she loves, is an example of how misinformation leads to our making less-than-optimal food decisions. Yogurt contains natural sugar and is a great source of important nutrients such as calcium, especially for a woman my mother s age.
I am a registered dietitian and a spokesperson for the American Dietetic Association. It is my goal to clarify the often conflicting information you hear every day about food and nutrition and to help you incorporate the nutritional science of the new Dietary Guidelines for Americans, as well as of the MyPyramid Food Guidance System, into your daily life. The guidelines evolved from an analysis of the latest scientific information by the Dietary Guidelines Advisory Committee (DGAC), which was appointed by the secretaries of the U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA). These guidelines are the foundation for the MyPyramid Food Guidance System.
In this book, you ll learn how to create your own healthful, delicious diet according to your specific needs and preferences, whether your goal is to lose weight, gain weight, have more energy, or manage or prevent diet-related health conditions.
Not only do the Dietary Guidelines and the MyPyramid Food Guidance System contain recommendations for incorporating nutritional powerhouse foods like fruits, vegetables, and whole grains into your diet, but they cite the importance of not specifically counting calories but making calories count. For the first time, the new guidelines give us some wiggle room to be more flexible in our food selections. For each calorie level, a certain number of discretionary calories is allotted. These calories are essentially the extra calories we earn once we ve met our daily quo