Encyclopedia of Foods

X

X
XX

Other phytochemicalsGlycitein

XX Total isoflavones
X
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

X XX Glycitein Other phytochemicals
X XX
Total isoflavones
XX
X XX Terpenes
X XX
X Ellagic acid
X Inositol phosphates
(phytates)
X Lignans
X
Coumestrol
Phytochemicals 489
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

X Glycitein Other phytochemicals
X
X Total isoflavones Phytochemicals 491

XX Terpenes
XX
Ellagic acid
X 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

X Glycitein Other phytochemicals
X
Total isoflavones Phytochemicals 493
X
Terpenes
X
X Ellagic 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

This Page Intentionally Left Blank

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

This Page Intentionally Left Blank

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