The best things you can eat: For everything from aches to zzzz, the definitive guide to the nutrition-packed foods that energize, heal, and help you look great

441 Pages·2013·4.51 MB·English

by  David Grotto

Table of Contents

Praise
Title Page
Dedication
Acknowledgments
Foreword
Introduction

Section 1 - THE VITAL NUTRIENTS
CHAPTER 1 - The Vita-man Can
TOP 7 SOURCES OF VITAMIN A
TOP 7 SOURCES OF THIAMINE (VITAMIN B)
TOP 7 SOURCES OF RIBOFLAVIN (VITAMIN B)
TOP 7 SOURCES OF NIACIN (VITAMIN B)
TOP 7 SOURCES OF PANTOTHENIC ACID (VITAMIN B)
TOP 7 SOURCES OF PYRIDOXINE (VITAMIN B)
TOP 7 SOURCES OF BIOTIN (VITAMIN B)
TOP 7 SOURCES OF FOLATE (VITAMIN B)
TOP 7 SOURCES OF CHOLINE
TOP 7 SOURCES OF VITAMIN B
TOP 7 SOURCES OF VITAMIN C
TOP 7 SOURCES OF VITAMIN D
TOP 7 SOURCES OF VITAMIN E
TOP 7 SOURCES OF VITAMIN K
CHAPTER 2 - Digging the Minerals
TOP 7 SOURCES OF CALCIUM
TOP 7 SOURCES OF CHROMIUM
TOP 7 SOURCES OF COPPER
TOP 7 SOURCES OF IODINE
TOP 7 SOURCES OF IRON
TOP 7 SOURCES OF MAGNESIUM
TOP 7 SOURCES OF MANGANESE
TOP 7 SOURCES OF MOLYBDENUM
TOP 7 SOURCES OF PHOSPHORUS
TOP 7 SOURCES OF POTASSIUM
TOP 7 SOURCES OF SELENIUM
TOP 7 SOURCES OF SODIUM
TOP 7 SOURCES OF ZINC
CHAPTER 3 - Chewing the Fats, Fiber, and Phytosterols
TOP 7 SOURCES OF MONOUNSATURATED FATS
TOP 7 SOURCES OF POLYUNSATURATED FATS
TOP 7 SOURCES OF OMEGA-3 FATS
TOP 7 SOURCES OF INSOLUBLE FIBER
TOP 7 SOURCES OF SOLUBLE FIBER
TOP 7 SOURCES OF PHYTOSTEROLS

Section 2 - BEST FOODS FOR WHATEVER AILS YOU
CHAPTER 4 - Digest This!
TOP 5 FOODS FOR A SMOOTH MOVE
HELL BELLY: TOP 6 FOODS TO SOOTHE YOUR STOMACH
TOP 7 FOODS FOR WHEN YOU RE ON THE RUNS
CHAPTER 5 - Hearty Foods
PLAQUE ATTACK! TOP 8 FOODS FOR LOWERING
CHOLESTEROL
TOP 6 FOODS TO RAISE A LITTLE HDL
ON THE FAT TRACK: TOP 4 FOODS THAT LOWER
TRIGLYCERIDES
OFF THE CUFF: TOP 6 FOODS TO CONTROL BLOOD
PRESSURE
CHAPTER 6 - Sugar Blues
DOWN AND OUT: TOP 7 FOODS FOR RESOLVING
HYPOGLYCEMIA
SUGAR RUSH: TOP 7 FOODS FOR CONTROLLING BLOOD
SUGAR
CHAPTER 7 - Oral Majority
TOOTH OR CONSEQUENCES: TOP 7 FOODS FOR
FIGHTING CAVITIES
GUMS AND AMMUNITION: TOP 7 FOODS FOR FIGHTING
GUM DISEASE
CHAPTER 8 - Best for Inside and Out
EAT THIS, AGE LESS: TOP 5 FOODS TO SLOW DOWN
AGING
THE BIG HURT: TOP 5 FOODS FOR NUMBING ACHES
AND PAINS
FLU FIGHTERS: TOP 5 FOODS TO BATTLE COLD AND
FLU
TOP 8 CANCER-FIGHTING FOODS

Section 3 - BEST IN SHOW
CHAPTER 9 - Food Category Superstars
BEST DAIRY
BEST GRAINS
BEST GLUTEN-FREE GRAINS
BEST NUTS
BEST FRUITS
BEST VEGETABLES
BEST PROTEIN FOODS
BEST SNACK FOODS
CHAPTER 10 - Top Performers
7 BEST PRE-AND POSTWORKOUT FOODS
THANKS FOR THE MEMORIES: 7 BEST MEMORY-
BOOSTING FOODS
SWEET DREAMS ARE MADE OF THESE: 7 BEST FOODS
FOR ZZZZ

The Best Things You Can Eat, by Food/Beverage
Bibliography
Index
Copyright Page
Praise for The Best Things You Can Eat:

Kudos to David Grotto! The Best Things You Can Eat is well-
organized and loaded with food as medicine pearls. Your
blueprint to good health is provided in this gem of a book.
Gerard E. Mullin MD, author of
The Inside Tract: Your Good Gut Guide to Great Digestive
Health
Dave Grotto does it again! A master at making good nutrition
easy to understand with a healthy serving of great foods and
lots of fun.
Carolyn O Neil, MS, RD, coauthor of
The Dish on Eating Healthy and Being Fabulous!

Praise for 101 Foods That Could Save Your Life:

An encyclopedia of foods with lifesaving benefits.
Chicago Tribune
For the millions of Americans tired of hearing about what not
to eat, this book is a refreshing and enlightening guide to
improving your health by adding delicious foods to your diet.
Dave s simple explanations for why these foods are potential
life savers makes the book enjoyable to read, and the recipes
bring the science to life on your plate.
Cynthia Sass, MPH, RD, Nutrition Director, Prevention
Magazine
Dave Grotto has written a book that is as fun and fascinating
as it is practical. I heartily recommend 101 Foods That Could
Save Your Life as a marvelous resource for anyone who cares
about their health and loves food.
David Katz, MD, Yale University School of Medicine
and author of The Flavor-Full Diet
101 Foods That Could Save Your Life is a great book to have
on the shelf.
Brian Wansink, PhD, Cornell University Food and
Brand Lab and author of Mindless Eating
As a dietitian and food lover, I d say this book should be
opened in every kitchen.
Thomas Ayoob, EdD, RD, Department of Pediatrics,
Albert Einstein College of Medicine

Praise for 101 Optimal Life Foods:

You are holding a powerful book in your hands. David Grotto is
one of the best authorities on health and nutrition in the United
States today, and he has written a groundbreaking guide for
you to live your ultimate, optimal life.
Montel Williams
This book gives you food for thought about ways to use food
to aide digestion, decrease inflammation and even improve
your mood. Dave Grotto s simple nutritional solutions for
common health conditions can easily become a part of your
overall wellness routine.
Robert Kushner, M.D., Clinical Director of the
Northwestern Comprehensive Center on Obesity
and author of The Personality Type Diet
. . . Bonus for mid-life women: A great outline of what foods
keep your skin looking youthful . . . Favorite part: The
comprehensive index; find exactly what you re looking for in
seconds! . . .
More magazine
The world needs more dietitians like David he loves food and
nutrition. Your copy of 101 Optimal Life Foods can be your best
medicine.
John La Puma, MD, director, Santa Barbara Institute
for Medical Nutrition and Healthy Weight, and coauthor
of ChefMD s Big Book of Culinary Medicine and The Real
Age Diet
To my father and to my second mom, Sandy
Thank you for always being there!
Acknowledgments
I am eternally grateful to all mentioned here for their help,
guidance, and support.
First, I wish to thank my amazing wife, Sharon, and our three
lovely daughters, Chloe, Katie, and Madison, for their extreme
patience during this process. I know what a sacrifice all of you
made to allow me to complete this I love you all so very, very
much!
Thanks to my research assistants Kirsten Bohrnell; Erin
Dubich, MS, RD; Brian Glasser Mayrsohn; Cristian Mendoza;
and Sheila Seybolt, who helped make the book come to life.
To my book advisers Lisa Young, PhD, RD; Annette Maggi,
MS, RD, LD, FADA; and Roberta Duyff, MS, RD, FADA, CFCS. I
appreciate your guidance on how this information should be
best presented.
To my expert contributors Nancy Clark, MS, RD, CSSD; Jan
Dowell, MS, MHS, RD, CSSD; Janet Brill, PhD, RD, LDN; Toby
Smithson, RD, LDN; Karen Collins, MS, RD, CDN; and Toby
Amidor, MS, RD. Thank you for so generously sharing your
wisdom!
Special thanks to Roseann Rust, RD; Christine Gerbstadt,
MD, RD; Elizabeth Ward, MS, RD; Wendy Jo Peterson, MS, RD,
CSSD; Joanne Lichten, PhD, RD; the Academy of Nutrition and
Dietetics; Catherine Arnold, MS, EdD, RD, LDN, and the rest of
the department of nutrition staff at Benedictine University; Bob
True; Kirsten Straughan, MS, RD, LDN, and the staff of the
Department of Nutrition Science at the University of Illinois
Chicago; my publicist, Jenna Gilligan; editor Ren e Sedliar; and
everyone else involved in making this book come to life at Da
Capo Lifelong Books; my literary agent, Rick Broadhead, and
my speaking/ spokesperson agent, Beth Shepard.
To all of my friends, colleagues, and business associates for
always supporting me and my work, I thank you from the
bottom of my heart.