Table of Contents
Our diet history 8
Food Fundamentals
Nutrition basics 12
Hunger and appetite 14
Flavor 16
Smell and taste 18
Digesting nutrients 20
Carbohydrates 22
Fiber 24
Protein 26
Fats 28
Cholesterol 30
Vitamins 32
Minerals 34
Water 36
Convenience foods 38
Whole foods 40
Too much or too little? 42
Storing and Cooking
How fresh is fresh? 46
Preservation 48
Chilling and freezing 50
Fermentation 52
Raw foods 54
Food processing 56
Additives 58
Cooking 60
How food cooks 62
Safe cooking 64
Types of Food
Red meat 68
White meat 70
Cuts of meat 72
Processed meats 74
Meal substitutes 76
Fish 78
Shellfish 80
Eggs 82
Milk and lactose 84
Yogurt and live cultures 86
Cheese 88
Starchy foods 90
Grains 92
Bread 94
Noodles and pasta 96
Gluten 98
Beans, peas, and pulses 100
Soy 102
Potatoes 104
Fruit and vegetables 106
Superfoods 108
Phytochemicals 110
Leafy vegetables 112
Brassicas 114
Root vegetables 116
The onion family 118
Vegetable fruits 120
Sweet fruits 122
Mushrooms and fungi 124
Nuts and seeds 126
Chilies and other hot foods 128
Spices 130
Herbs 132
Salt 134
Fats and oils 136
Sugar 138
Sugar highs and lows 140
Desserts 142
Chocolate 144
Sweets 146
Alternative foods 148
Drinks
Drinking water 152
Coffee 154
Tea 156
Fruit juice and smoothies 158
Carbonated drinks 160
Energy drinks 162
Alcohol 164
Spirits 166
Alcohol and the body 168
Wine 170
Beer 172
Diets
Balanced diet 176
Do we need supplements? 178
Eating patterns 180
Western diets 182
Eastern diets 184
Religious and ethical diets 186
Vegetarians and vegans 188
Energy budget 190
Diet and exercise 192
Calorie counting 194
Low-carb diets 196
High-fiber diet 198
Intermittent fasting 200
Detoxing 202
Popular diets 204
Allergies 206
Intolerances 208
Exclusion diets 210
Diet and blood pressure 212
Heart disease and stroke 214
Diabetes 216
Cancer, osteoporosis, and anemia 218
What to eat during pregnancy 220
Babies and children 222
Eating disorders 224
Food and Environment
Feeding the world 228
Intensive or organic? 230
Factory farmed or free-range? 232
Fair trade 234
Food fraud 236
Food waste 238
Food miles 240
Genetically modified foods 242
Overfishing and sustainable fishing 244
Future foods 246
Index 248
Acknowledgments 256
