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Nutrition Logic: Food First, Supplements Second
Table of Contents
 

Introduction 1
  The Nutrition Logic Philosophy 3
  The Nutrition Logic Format 3
  Use of the Word Diet 5
  Measuring Success 5
  Should I Not . . .? 5
  Perspective 6
 
Part I: Focus on Food 7 7
  1. Is There a “Perfect” Diet? 7
    Where Do We Get Nutrients? 8
    Adding Nutrients to Foods: Fortified, Enriched, Functional, and Designer Foods 8
    Nutrients That the Body Needs 12
    Portion Size 13
  2. Complex Carbohydrate Foods 17
    Whole Grains 19
    Beans and Legumes 21
    How Am I Doing So Far? 22
  3. Protein Foods 25
    How Am I Doing So Far? 26
  4. Fruits and Vegetables 29
    Importance of Vitamin C and Beta-Carotene 31
    Phytochemicals in Fruits, Vegetables, and Other Plant Foods 33
    How Am I Doing So Far? 36
  5. Calcium Foods 41
    How Am I Doing So Far? 43
    Getting Calcium From Nondairy Sources 44
  6. Iron Foods 47
    How Am I Doing So Far? 49
  7. Fats and Fat-Soluble Vitamins 53
    How Am I Doing So Far? 56
  8. Consuming Enough Energy 59
    Healthy Body Weight 61
    How Am I Doing So Far? 64
  9. Water and Fluids 67
    Tea 69
    Alcoholic Beverages 70
    How Am I Doing So Far? 72
  10. Putting It All Together: Carbohydrates, Proteins, Fats,
      Vitamins, Minerals, and Water		 75
    How Am I Doing So Far? 76
  11. Healthful Eating for Men 81
  12. Should I Not Eat . . .? 85
  13. Restaurant Eating 91
  14. A Trip Down the Grocery Store Aisles 93
  15  Everyday Foods and Occasional Foods 95
    Be a Label Reader 95
  Food First, Then What? 98
 
Part II: Focus on Supplements 99
  16. Introduction to Supplements 99
  17. Nutrients 101
    How Much Am I Getting? 101
    How Much Do I Need? 102
    How Much Is Too Much? 104
    Is More Better? 106
    What if I Take in More Than the Tolerable Upper Intake Level (UL)? 107
    Are Some People Likely to Need Supplements? 107
  18. Are Supplements Safe and Effective? 109
    How Does a Scientist Judge the Safety and Effectiveness of a Dietary Supplement? 109
    How Does a Consumer Judge the Safety and Effectiveness of a Dietary Supplement? 110
    Many Dietary Supplements Lack Scientific Information 111
    How to Read a Dietary Supplement Label 112
    Process of Evaluation 114
    Gather Information 114
    Organize the Information 115
    Weigh the Information 116
    Evaluate, Judge, Decide 117
    Dietary Supplement Umbrella 118
  19. Vitamin, Mineral, and Amino Acid Supplements 119
    Evaluating Beta-Carotene, Vitamin C, Vitamin E, and Selenium Supplements 119
              Beta-Carotene 119
              Vitamin C 122
              Vitamin E 124
              Selenium 125
    Evaluating Calcium and Vitamin D Supplements 126
    Evaluating Iron Supplements 130
    Evaluating Zinc Supplements 133
    Evaluating Fiber Supplements 134
    Evaluating Protein Supplements 135
    Evaluating Multivitamin and Mineral Supplements 136
    Preventing Vitamin and Mineral Deficiencies 136
    Preventing Chronic Disease 138
    Nutrients As Drugs 139
  20. Botanical Supplements 141
    Good Manufacturing Practices and Dietary Supplements 142
    Evaluating Garlic Supplements 143
    Evaluating Isoflavone (Soy) Supplements 147
    Evaluating Supplements Containing Phytochemicals 150
  21. Herbal Supplements 151
    Herbal Foods 153
              Evaluating Medicinal Teas 154
                        Diet Teas 154
                        Herbal Teas for Stress Relief or Sleep 154
    Herbal Weight-Loss Products 155
  Eat Well and Supplement Wisely 158
 
Appendices  
  A The Big Easy (Tips That Take Virtually No Effort) 159
  B Time and Money 160
  C Beyond the Borders (Try a New Food—You May Like It) 161
  D If You Need More of a Nutrient, Try These Foods 174
  E Functional Foods, Designer Foods, and Nutraceuticals 176
  F How to Interpret the Numbers on Food Labels 177
  G Call In the Acronym Police 178
  H Food Label 179
  I Supplement Label 180
  J How to Convert International Units (IU) to Currently Used Measures 181
  K Body Mass Index (BMI) 182
  L Anna’s Complete Nutrient Analysis 183
  M Ellen’s Complete Nutrient Analysis 184
  N Michael’s Complete Nutrient Analysis 185
  O Dietary Reference Intakes (DRI) 186
  P Tolerable Upper Intake Level (UL) 188
Index 189
About the Author 192
Testimonials
& Reviews:

"One of the best books I've seen on nutrition. The author makes eating healthfully easy. I learned more in reading this one book than reading a dozen others." 2004 Benjamin Franklin Award Editorial Judge

“I believe the important message of Dunford’s book is that food supplies all the nutrients you need most of the time and supplements are a serious business. Rather than merely discouraging consumers from supplementing their intakes with a variety of products, Nutrition Logic: Food First, Supplements Second instructs them on how to do this safely and effectively.”
Today’s Dietitian, May 2004

“This book contains no fancy illustrations or color photos…just practical information presented in a creative way that can benefit all consumers.” Journal of the American Dietetic Association, March 2004

"Nutrition Logic is a sound, enlightening resource and strongly recommended reading for anyone seeking to enhance their health and well-being with nutritionally sound judgement."
Midwest Book Review, January 2004
 
Copyright© 2003, Marie Dunford, PhD, RD
All Rights Reserved