CONTENTS
Nutrition basics
Hunger and appetite
Flavor
Smell and taste
Digesting nutrients
Carbohydrates
Fiber
Protein
Fats
Cholesterol
Vitamins
Minerals
Water
Convenience foods
Whole foods
Too much or too little?
Our diet history
12
14
16
18
20
22
24
26
28
30
32
34
36
38
40
42
8
How fresh is fresh?
Preservation
Chilling and freezing
Fermentation
Raw foods
Food processing
Additives
Cooking
How food cooks
Safe cooking
46
48
50
52
54
56
58
60
62
64
STORING
AND COOKING
FOOD
FUNDAMENTALS
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DRINKS
TYPES OF FOOD
Red meat
White meat
Cuts of meat
Processed meats
Meat substitutes
Fish
Shellfish
Eggs
Milk and lactose
Yog urt and
live cultures
Cheese
Starchy foods
Grains
Bread
Noodles and pasta
Gluten
Beans, peas,
and pulses
Soy
Potatoes
Fruit and vegetables
Superfoods
68
70
72
74
76
78
80
82
84
86
88
90
92
94
96
98
100
102
104
106
108
Drinking water
Coffee
Tea
Fruit juice and
smoothies
Carbonated drinks
Energy drinks
Alcohol
Spirits
Alcohol and the body
Wine
Beer
152
154
156
158
160
162
164
166
168
170
172
Phytochemicals
Leafy vegetables
Brassicas
Root vegetables
The onion family
Vegetable fruits
Sweet fruits
Mushrooms
and fungi
Nuts and seeds
Chilies and
other hot foods
Spices
Herbs
Salt
Fats and oils
Sugar
Sugar highs
and lows
Desserts
Chocolate
Sweets
Alternative foods
110
112
114
116
118
120
122
124
126
128
130
132
134
136
138
140
142
144
146
148
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FOOD AND
ENVIRONMENT
DIETS
Balanced diet
Do we need
supplements?
Eating patterns
Western diets
Eastern diets
Religious and
ethical diets
Vegetarians
and vegans
Energy budget
Diet and exercise
Calorie counting
Low-carb diets
High-fiber diet
Intermittent fasting
176
178
180
182
184
186
188
190
192
194
196
198
200
228
230
232
234
236
238
240
242
244
246
248
256
Feeding the world
Intensive or organic?
Factory farmed
or free-range?
Fair trade
Food fraud
Food waste
Food miles
Genetically
modified foods
Overfishing and
sustainable fishing
Future foods
INDEX
ACKNOWLEDGMENTS
Detoxing
Popular diets
Allergies
Intolerances
Exclusion diets
Diet and blood
pressure
Heart disease
and stroke
Diabetes
Cancer,
osteoporosis,
and anemia
What to eat during
pregnancy
Babies and children
Eating disorders
202
204
206
208
210
212
214
216
218
220
222
224
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FOOD AND
ENVIRONMENT
DIETS
Balanced diet
Do we need
supplements?
Eating patterns
Western diets
Eastern diets
Religious and
ethical diets
Vegetarians
and vegans
Energy budget
Diet and exercise
Calorie counting
Low-carb diets
High-fiber diet
Intermittent fasting
176
178
180
182
184
186
188
190
192
194
196
198
200
228
230
232
234
236
238
240
242
244
246
248
256
Feeding the world
Intensive or organic?
Factory farmed
or free-range?
Fair trade
Food fraud
Food waste
Food miles
Genetically
modified foods
Overfishing and
sustainable fishing
Future foods
INDEX
ACKNOWLEDGMENTS
Detoxing
Popular diets
Allergies
Intolerances
Exclusion diets
Diet and blood
pressure
Heart disease
and stroke
Diabetes
Cancer,
osteoporosis,
and anemia
What to eat during
pregnancy
Babies and children
Eating disorders
202
204
206
208
210
212
214
216
218
220
222
224
US_004-007_Contents.indd 7 23/02/2017 11:26
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