Stephanie Green - Idiots Guides - Optimum Nutrition

ALPHA BOOKS

Published by Penguin Random House LLC

Penguin Random House LLC, 375 Hudson Street, New York, New York 10014, USA Penguin Random House LLC (Canada), 90 Eglinton Avenue East, Suite 700, Toronto, Ontario M4P 2Y3, Canada (a division of Pearson Penguin Canada Inc.) Penguin Books Ltd., 80 Strand, London WC2R 0RL, England Penguin Ireland, 25 St. Stephens Green, Dublin 2, Ireland (a division of Penguin Books Ltd.) Penguin Random House LLC (Australia), 250 Camberwell Road, Camberwell, Victoria 3124, Australia (a division of Pearson Australia Group Pty. Ltd.) Penguin Books India Pvt. Ltd., 11 Community Centre, Panchsheel Park, New Delhi110 017, India Penguin Random House LLC (NZ), 67 Apollo Drive, Rosedale, North Shore, Auckland 1311, New Zealand (a division of Pearson New Zealand Ltd.) Penguin Books (South Africa) (Pty.) Ltd., 24 Sturdee Avenue, Rosebank, Johannesburg 2196, South Africa Penguin Books Ltd., Registered Offices: 80 Strand, London WC2R 0RL, England

Copyright 2015 by Penguin Random House LLC

All rights reserved. No part of this book may be reproduced, scanned, or distributed in any printed or electronic form without permission. Please do not participate in or encourage piracy of copyrighted materials in violation of the authors rights. Purchase only authorized editions. No patent liability is assumed with respect to the use of the information contained herein. Although every precaution has been taken in the preparation of this book, the publisher and author assume no responsibility for errors or omissions. Neither is any liability assumed for damages resulting from the use of information contained herein. For information, address Alpha Books, 6081 E. 82nd Street, Indianapolis, IN 46250.

001-289044-January2016

IDIOTS GUIDES and Design are trademarks of Penguin Random House LLC

eISBN: 9781465450340
Library of Congress Catalog Card Number: 2015941382

17 16 15 8 7 6 5 4 3 2 1

Interpretation of the printing code: The rightmost number of the first series of numbers is the year of the books printing; the rightmost number of the second series of numbers is the number of the books printing. For example, a printing code of 15-1 shows that the first printing occurred in 2015.

Printed in the United States of America

Note: This publication contains the opinions and ideas of its author. It is intended to provide helpful and informative material on the subject matter covered. It is sold with the understanding that the author and publisher are not engaged in rendering professional services in the book. If the reader requires personal assistance or advice, a competent professional should be consulted. The author and publisher specifically disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

Most Alpha books are available at special quantity discounts for bulk purchases for sales promotions, premiums, fund-raising, or educational use. Special books, or book excerpts, can also be created to fit specific needs. For details, write: Special Markets, Alpha Books, 375 Hudson Street, New York, NY 10014.

Publisher:Mike Sanders

Associate Publisher:Billy Fields

Acquisitions Editor:Jan Lynn

Development Editor:John Etchison

Cover Designer:Laura Merriman

Book Designer:William Thomas

Indexer:Celia McCoy

Layout:Ayanna Lacey

Proofreader:Amy Borrelli

PRODUCTION, LONDON:

Digital Producer:Alex Valizadeh

Senior Digital Producer:Miguel Cunha

DIGITAL OPERATIONS, DELHI:

Head of Digital Operations:Manjari Hooda

Producer:Rahul Kumar

Assistant Editor:Etika Kapil

Operations Assistant:Tauhid Nasir

To my husband Duaneits been a joy to share my life, love, and business with you.

Introduction

We dont always get a chance for a do over in life, but when it comes to nutrition we can rebuild a better, stronger foundation for good health. If youre ready to take a proactive approach to your nutrition through practical, doable steps, this book can be your guide to optimum nutrition. It will broaden your understanding of the important roles of nutrients in the foods you eat and their impact on your health. We also provide food and lifestyle strategies to begin on your path toward better health.

Food is the key to good nutrition, but where do you begin? Were going to embark on this journey toward good nutrition one step at a time with very easy-to-understand segments. We provide you with the inner workings of nutritionwhy nutrients are essential to good health, how your body uses them, and in what foods youll find them. We give you tips for preparing nutritious meals regardless your lifestyle, and even include a few recipes to whet your appetite.

Sometimes simple dietary changes can help you feel better; other times more help is needed. Well help you identify when its time to seek professional help to get your body running smoothly and live a healthier, more active life.

This book was written to provide you with a thorough, easy-to-read, science-based background in nutrition and to serve as a reference for making positive nutrition changes in your life. We hope you enjoy it and start making strides toward better nutrition and health.

How This Book Is Organized

The chapters in this book are divided into five parts. Each part focuses on a certain aspect of nutrition and health.

, Nutrition and Wellness: An Overview , helps you understand your current state of nutrition and how to become healthier. We show you how to know if youre at risk and provide simple ways for improvement. Well also explore the connection between food and mood.

, The Basics of Nutrition, provides you with the fascinating way nutrients are absorbed and digested. We examine the role of carbohydrates, proteins, and fats, along with vitamins, minerals, and plant-based nutrients, and how they work in your body to support vital functions and help ward off disease. We look at how much of these nutrients you need and the best sources to obtain them.

, Making Your Best Food Choices, explores all the major foods you need for good health, as well as how to avoid certain categories. We take an in-depth look at the best cooking oils for better health. We cover how food gets from farm to table and explain the differences between organic and conventionally grown produce. Finally, we teach you how to decipher food labels and understand health claims.

, Your Healthy Diet, shows you how to create a better way to cook and eat healthier. We also teach you how to listen to your bodys food cues and deal with cravings. We give you the best ways to navigate through a restaurant menu to make healthy choices. And we explore the differences between food allergies, food sensitivities, and food intolerances and how to live with them.