Joy Bauer's Food Cures Part 56

PART SIX.

SMOOTH SAILING.

DECODING A NUTRITION LABEL.

Once you become comfortable with the layout and information provided on food labels, you won't be able to resist checking out the stats on every package you buy. Before long, you'll be one of those people you see lingering in the grocery store aisles with reading gla.s.ses and a shopping cart full of healthy choices. Here's how to decode a nutrition label (see sample label on page 445): 1. Serving Size and Servings Per Container. Look here first. All the other information on the label is based on a single serving, so you need to know the size of a single serving, and how many servings are contained in the package. You may be surprised. Some packages look small, but they could contain two or more servings. Serving sizes are standardized, so you can compare similar foods and choose the one with the best nutrient profile. Look here first. All the other information on the label is based on a single serving, so you need to know the size of a single serving, and how many servings are contained in the package. You may be surprised. Some packages look small, but they could contain two or more servings. Serving sizes are standardized, so you can compare similar foods and choose the one with the best nutrient profile.

2. Calories. If you are watching your weight (as most of us are), calories are key. This number is the total number of calories in a single serving. If you eat two servings, multiply the number of calories by two; if you eat three servings, multiply the number of calories by three, and so on. If you are watching your weight (as most of us are), calories are key. This number is the total number of calories in a single serving. If you eat two servings, multiply the number of calories by two; if you eat three servings, multiply the number of calories by three, and so on.

3. Calories from Fat. This tells you the number of calories in a single serving that come from fat. Some foods-such as margarines and oils-are all fat, so this number will be the same as the total number of calories. This tells you the number of calories in a single serving that come from fat. Some foods-such as margarines and oils-are all fat, so this number will be the same as the total number of calories.

4. Total Fat. This section specifies the amount of total fat, plus the amounts of the two most dangerous types of fats-saturated fats and trans fats. (These are displayed in grams. To convert to calories from fat, multiply by 9.) You'll notice there is a second number for both total fat and saturated fat-% This section specifies the amount of total fat, plus the amounts of the two most dangerous types of fats-saturated fats and trans fats. (These are displayed in grams. To convert to calories from fat, multiply by 9.) You'll notice there is a second number for both total fat and saturated fat-% Daily Value Daily Value. This shows what percent of your total daily calories (based on a 2,000-calorie diet) is contained in one serving. As a general rule, I recommend aiming for no more than 35 percent of your total daily calories coming from total fat, and no more than 10 percent from saturated fat. There is no safe amount of trans fats, so aim to get as few grams per day as possible.

5. Cholesterol. Only animal products contain cholesterol, so don't get too excited if your breakfast cereal doesn't have any. Aim for a daily total of 300 milligrams or less per day. (To keep track of your daily totals, you can add the milligrams of cholesterol for all foods you eat, or add the numbers specified by % Only animal products contain cholesterol, so don't get too excited if your breakfast cereal doesn't have any. Aim for a daily total of 300 milligrams or less per day. (To keep track of your daily totals, you can add the milligrams of cholesterol for all foods you eat, or add the numbers specified by % Daily Value, Daily Value, being careful not to eat more than 100 percent during the day.) being careful not to eat more than 100 percent during the day.) 6. Sodium. This tells you the amount of salt in a single serving. Aim for a daily total of 2300 milligrams or less per day. (To keep track of your daily total, you can add the milligrams of sodium for all foods you eat, or add the numbers specified by % This tells you the amount of salt in a single serving. Aim for a daily total of 2300 milligrams or less per day. (To keep track of your daily total, you can add the milligrams of sodium for all foods you eat, or add the numbers specified by % Daily Value, Daily Value, being careful not to eat more than 100 percent during the day.) If you are salt-sensitive or have high blood pressure, your doctor may recommend that you restrict your sodium intake even more. being careful not to eat more than 100 percent during the day.) If you are salt-sensitive or have high blood pressure, your doctor may recommend that you restrict your sodium intake even more.

7. Carbohydrates. I divide carbohydrates into two broad categories-high-quality and low-quality. The goal is to eat more high-quality carbs and fewer low-quality carbs. Food labels tell you the amount of I divide carbohydrates into two broad categories-high-quality and low-quality. The goal is to eat more high-quality carbs and fewer low-quality carbs. Food labels tell you the amount of Total Carbohydrates Total Carbohydrates in one serving. The label also gives you a few clues to the general quality of the carbohydrate via two categories: in one serving. The label also gives you a few clues to the general quality of the carbohydrate via two categories: Dietary Fiber Dietary Fiber and and Sugars. Sugars. Sugars are typically low-quality carbohydrates, and they should be eaten only in small quant.i.ties. (If you subtract grams of Sugars from Total Carbohydrates, you can often get an estimate of the amount of healthy high-quality carbs.) Dietary fiber typically accompanies high-quality carbohydrate. Experts recommend that you consume 25 to 35 grams of total fiber daily. The label will also sometimes specify the amount of Soluble Fiber and Insoluble Fiber, which may be of interest to people fighting diabetes or cardiovascular disease. Sugars are typically low-quality carbohydrates, and they should be eaten only in small quant.i.ties. (If you subtract grams of Sugars from Total Carbohydrates, you can often get an estimate of the amount of healthy high-quality carbs.) Dietary fiber typically accompanies high-quality carbohydrate. Experts recommend that you consume 25 to 35 grams of total fiber daily. The label will also sometimes specify the amount of Soluble Fiber and Insoluble Fiber, which may be of interest to people fighting diabetes or cardiovascular disease.

The % Daily Values % Daily Values for total carbohydrate and dietary fiber help you to gauge how much a serving will contribute to your personal goals. The standard is based on a 2,000-calorie diet containing 60 percent of its calories from total carbohydrates and 25 grams of total dietary fiber. for total carbohydrate and dietary fiber help you to gauge how much a serving will contribute to your personal goals. The standard is based on a 2,000-calorie diet containing 60 percent of its calories from total carbohydrates and 25 grams of total dietary fiber.

8. Protein. Take your weight in pounds, and divide it in half. That's approximately how many grams of protein you should eat per day. This listing will help you figure out how much protein is contained in packaged foods. Take your weight in pounds, and divide it in half. That's approximately how many grams of protein you should eat per day. This listing will help you figure out how much protein is contained in packaged foods.

9. Vitamins and minerals. Below the thick dividing line under Protein is the s.p.a.ce for listing significant vitamins and minerals and the percent of the Recommended Daily Value contained in one serving. This can be helpful if you want to boost your intake of particular nutrients. Below the thick dividing line under Protein is the s.p.a.ce for listing significant vitamins and minerals and the percent of the Recommended Daily Value contained in one serving. This can be helpful if you want to boost your intake of particular nutrients.

10. Goals for certain calorie diets. Some of the larger food labels also contain a small chart that lists recommended goals for various nutrients based on both a 2,000-calorie diet and a 2,500-calorie diet. These are simply reminders, and they do not provide additional information about the food. Some of the larger food labels also contain a small chart that lists recommended goals for various nutrients based on both a 2,000-calorie diet and a 2,500-calorie diet. These are simply reminders, and they do not provide additional information about the food.

11. Calorie guide. Some larger food labels also contain an informational section that lists the Calories per gram for Fat (9 calories per gram), Carbohydrate (4 calories per gram), Protein (4 calories per gram), and Alcohol (7 calories per gram). This is informational; it does not describe the specific food. Some larger food labels also contain an informational section that lists the Calories per gram for Fat (9 calories per gram), Carbohydrate (4 calories per gram), Protein (4 calories per gram), and Alcohol (7 calories per gram). This is informational; it does not describe the specific food.

12. Ingredients. Somewhere outside the Nutrition Facts box is a list of ingredients, in descending order of predominance according to weight. That means that the first food listed is the most abundant (by weight). Somewhere outside the Nutrition Facts box is a list of ingredients, in descending order of predominance according to weight. That means that the first food listed is the most abundant (by weight).

13. Special notations. Look for special notations that might tell you more about the product, such as "enriched" or "fortified" (which tells you that extra vitamins or minerals have been added, or replaced after processing), or "contains wheat ingredients" (which tells you it isn't safe for people with celiac disease or wheat sensitivities), or "may contain peanuts" (as a warning to people with peanut allergies). Look for special notations that might tell you more about the product, such as "enriched" or "fortified" (which tells you that extra vitamins or minerals have been added, or replaced after processing), or "contains wheat ingredients" (which tells you it isn't safe for people with celiac disease or wheat sensitivities), or "may contain peanuts" (as a warning to people with peanut allergies).

14. Contact information. All labels must include a way for you to contact the company, such as the company name, address, telephone number, and/or Web site address. Don't hesitate to contact the company if you have questions about its products. All labels must include a way for you to contact the company, such as the company name, address, telephone number, and/or Web site address. Don't hesitate to contact the company if you have questions about its products.

JOY'S FOOD PICKS It can be difficult to choose from among all the available brands of packaged foods. That's why I have created this list of my personal picks. These are some of the "best of the best"-brands that I've evaluated and love. They are healthy, tasty, and fit perfectly in all of my meal plans. Most of these brands should be available in your local supermarket, although you may need to visit a health food store for some. I encourage you to be a little adventurous, to step outside of your food comfort zone and discover how wonderful these healthful products really are.

BREAD, PITA, WHOLE WHEAT.

When shopping for whole wheat pita bread, choose those that have at least 2 grams of fiber. There are two sizes of pita-regular (which has 140 to 170 calories per pita) and mini (which have an asterisk asterisk (*) and typically provide about 70 to 80 calories per pita). The first ingredient on the label should always be whole grain or whole wheat flour. (*) and typically provide about 70 to 80 calories per pita). The first ingredient on the label should always be whole grain or whole wheat flour.

*Aladdin's Whole Wheat Pocket Pita Pocket, regular size*Aladdin's Whole Wheat Pocket Pita Pocket, small size*Kangaroo Whole Grain Sandwich PocketKhoubiz Whole Wheat Pita*Khoubiz Whole Wheat Pita, smallThomas' Sahara Mini 100% Whole Wheat Pita Bread*Thomas' Sahara 100% Whole Wheat Pita BreadToufayan Wheat Pita BreadTrader Joe's Whole Wheat Pita Bread BREAD, WHOLE WHEAT.

When shopping for whole wheat bread, choose those that have at least 2 grams of fiber and 80 calories or less per slice. The first ingredient on the label should always be whole grain or whole wheat flour.

Arnold Carb Counting 100% WheatArnold Stoneground 100% Whole WheatHealthy Choice Hearty 100% Whole GrainHome Pride 100% Whole WheatHome Pride Honey Whole WheatNature's Own 100% Whole WheatPepperidge Farm 100% Whole Wheat StonegroundPepperidge Farm Carb Style 100% Whole WheatSara Lee Heart Healthy 100% Plus Whole WheatSara Lee Heart Healthy 100% Whole Wheat Cla.s.sicSara Lee Soft & Smooth 100% Whole WheatStroehmann Family Grains Heart Healthy 100% Whole Wheat BREAD, WHOLE WHEAT, REDUCED-CALORIE.

Choose brands that list the first ingredient as whole grain or whole wheat flour and have 45 calories or less per slice. Most brands listed provide at least 2 grams fiber.

Arnold Bakery Light WheatHealthy Life Natural All Whole Grain 100% Whole WheatNature's Own Double Fiber WheatWeight Watchers 100% Whole Wheat CEREAL, WHOLE GRAIN.

When choosing breakfast cereal, look for those with at least 3 grams of fiber and no more than 120 calories and 6 grams of sugar per to 1 cup serving. Check the nutrition label to make sure.

Barbara's Multigrain Shredded SpoonfulsBarbara's Puffins, Original and CinnamonGeneral Mills Cheerios, Plain and MultiGrainGeneral Mills Fiber OneGeneral Mills WheatiesGeneral Mills Total, Whole GrainKas.h.i.+ GoLeanKas.h.i.+ Heart to HeartKellogg's All Bran, originalKellogg's Complete All Bran Oat Bran FlakesKellogg's Complete All Bran Wheat Bran FlakesKellogg's Special K, Protein PlusPost Bran FlakesPost Grape-Nut FlakesSouth Beach Diet Whole Grain CrunchWeetabix Organic Crispy Flakes CRACKERS, WHOLE GRAIN.

When choosing crackers, the first ingredient should be whole grain and one serving should provide at least 2 grams fiber and no more than 130 calories. The number of crackers per 1-ounce serving will vary, so be sure to check the label on the box before indulging.

Ak-Mak 100% Whole Wheat Stone Ground Sesame CrackersKas.h.i.+ TLC Original 7 GrainKas.h.i.+ TLC Natural RanchKas.h.i.+ TLC Honey SesameKavli 5 Grain Crisp BreadKavli Crispy Thin Crisp BreadKavli Hearty Thick Crisp BreadManischewitz Whole Wheat MatzoNabisco Triscuit, Deli-Style RyeNabisco Triscuit, Reduced FatRy Krisp NaturalRy Krisp SeasonedRy Krisp SesameRyvita Fruit CrunchWasa Fiber RyeWasa Hearty RyeWasa Light RyeWhole Food 365 Crackers Woven Wheats BURGERS, LEAN TURKEY.

When purchasing burgers, look for brands that are 250 calories or less per 4-ounce serving and provide no more than 3 grams saturated fat.

Jennie-O Turkey Store-fresh: Lean and Seasame LeanJennie-O Turkey Store-frozen: Original Pound, and Savory SeasonalPerdue Fresh Ground Turkey PattiesShady Brook Farms 93% Lean Ground Turkey Patties BURGERS, VEGGIE AND SOY.

These meatless burgers are great choices for lean protein. Each of them contains no more than 150 calories and 2 grams of saturated fat and provides at least 10 grams of protein.

Amy's All American Veggie BurgerAmy's Texas VeggieBoca Burgers All American Flame GrilledBoca Burgers CheeseburgerBoca Burgers Grilled VegetableBoca Burgers OriginalBoca Burgers Roasted OnionGardenburger GardenVeganMorningstar Farms Grillers VeganMorningstar Farms Okara PattieMorningstar Farms Veggie Medley BurgerMorningstar Farms Zesty Tomato Basil BurgerVeggie Patch Meatless Garlic Portabella BurgerYves the Good Burger Veggie Chick'n BurgerYves the Good Burger Veggie OriginalYves the Good Burger Veggie Authentic CHEESE, COTTAGE.

All of the products listed below are great sources of fat-free and low-fat protein (as well as calcium). If you're watching your sodium intake, be sure to go for the no-salt-added options, as the other can have between 350 and 470 milligrams of sodium per -cup serving.

Axelrod's 1% low-fat, no-saltAxelrod's nonfatHood, low-fatHood, fat-freeHood, no salt added, 1% low-fatFriends.h.i.+p 1% low-fatFriends.h.i.+p 1% low-fat, no salt addedFriends.h.i.+p nonfatLight n' Lively, low-fatTrader Joe's 1% organic low-fatTrader Joe's fat-free CHEESE, LOW-FAT.

Check cheese labels carefully, and choose the brands that meet your personal health needs. Although all of the brands listed are lower in calories, total fat, and saturated fat than regular whole-milk cheese, some are far leaner than others. For example, 1 ounce of reduced-fat cheese typically provides about 4.5 grams saturated fat, but 1-ounce of fat-free cheese provides 0 grams of saturated fat.

Alpine Lace Reduced-Fat CheddarAlpine Lace Reduced-Fat Low Moisture MozzarellaAlpine Lace Yellow Reduced-Fat and Reduced-Sodium American CHEESE, LOW-FAT (cont.) (cont.) Alpine Lace Reduced-Fat SwissBorden Singles, all fat-free varietiesCabot Vermont 75% Reduced-Fat SharpCracker Barrel 2% Milk Reduced Fat Natural Extra Sharp Cheddar,Cracker Barrel 2% Milk Reduced Fat Natural Sharp CheddarCracker Barrel 2% Milk Reduced Fat Natural Vermont's Sharp-WhiteKraft 2% Milk Singles, AmericanKraft Fat Free Shredded, CheddarKraft Fat Free Singles, American, Sharp Cheddar, Mozzarella, and SwissKraft Natural Low-Moisture, Part-Skim Shredded, MozzarellaLaughing Cow Mini Babybel Original, LightLaughing Cow Wedges, Original Swiss, LightPolly-O String Reduced-FatMozzarella, 2% MilkPolly0O-Ums String cheese mozzarella, Reduced-fatSargento Fat-Free RicottaSargento Light RicottaSargento Reduced Fat Deli-Style Sliced ProvoloneSargento Reduced Fat Deli-Style Sliced SwissSargento Reduced Fat Mild Cheddar, ShreddedSargento Reduced Fat Mozzarella, Shredded CHILI, CANNED AND FROZEN.

The following brands of chili are no more than 250 calories and 550 milligrams of sodium per 1-cup serving. Plus, they each provide at least 7 grams of fiber.

Amy's Organic (light in sodium), Medium or SpicyHealth Valley Organic Chunky Chile-all varietiesWestbrae Natural, vegetarian EGG SUBSt.i.tUTE.

For each of the egg subst.i.tutes listed below, a serving size of cup contains only 30 calories and 0 grams of fat-making these products a great source of lean protein!

Better'n EggsEggbeaters Egg WhiteEggbeaters OriginalEggology 100% Egg WhitesHorizon Organic Liquid Egg WhitesJust Whites Egg Subst.i.tuteOrganic Valley Egg Whites HUMMUS.

These hummus options are delicious and contain approximately 100 calories per cup.

Athenos Original HummusGuiltless Gourmet Original HummusTribe of Two Sheiks MAYONNAISE, REDUCED FAT.

My picks for reduced-fat mayonnaise have 25 calories or less per 1-tablespoon serving.

Best Foods Lighth.e.l.lman's, reduced fatWish-Bone, reduced fat PASTA.

Two ounces of dry pasta comes out to 1 cup of cooked (about 200 calories). The pastas I've listed below are all good sources of fiber, with 4 or more grams per 1-cup serving.

Barilla PlusCatelli Healthy Harvest Whole Wheat PastaDeBoles Organic Whole Wheat-Spaghetti style and Angel HairDe Cecco Whole WheatGolden Grain Mission MultiGrain Penne RigateHeartland MultiGrain SpaghettiHodgson Mill Organic Whole WheatMueller's MultiGrain PenneRonzoni Healthy Harvest Whole Wheat Blend-all varietiesWild Oats, Whole Wheat SALAD DRESSING.

My picks for salad dressings have 50 calories or less per 2-tablespoon serving. Some of these options can be quite high in sodium, so check the label to find the best fit for your eating program.

Kraft Free Catalina DressingKraft Free Fat Free Honey DijonKraft Free Italian DressingKraft Free Fat Free Ranch DressingKraft Free Fat Free Thousand IslandNewman's Own Lighten Up! Balsamic VinaigretteNewman's Own Lighten Up! Low Fat Sesame GingerWishbone Just 2 Good! Blue CheeseWish-Bone Just 2 Good! Creamy CaesarWish-Bone Just 2 Good! Deluxe French-style SALAD DRESSING (cont.) (cont.) Wish-Bone Just 2 Good! Parmesan Peppercorn RanchWish-Bone Just 2 Good! Sweet 'n' Spicy FrenchWish-Bone Just 2 Good! Thousand Island SALSA.

I love adding salsa to many foods for a low-calorie, low-fat flavor boost. All of the brands listed below have less than 20 calories per 2-tablespoon serving.

Amy's Organic Salsa, Medium and MildBravos Salsa Mild, Medium HotChi-Chi's Salsa, Original Recipe, Mild or Medium, Fiesta, Mild, Medium, or Hot, and All NaturalDesert Pepper Trading Company Salsa Divino, Mild; Salsa Del Rio, Medium;Salsa Diablo, Hot!Doritos Dippas, Hot SalsaDrew's All Natural Organic Salsa, Hot-all varietiesMrs. Renfros's Gourmet Salsa-Jalapeno Green Salsa-HotMuir Glen Organic Salsa, all variety of flavorsNewman's Own All-Natural Bandito Salsa, Mild, Medium, and HotTost.i.tos All Natural Salsa Mild, Medium, and Hot SAUCE, BARBECUE.

The following brands provide no fat and are less than 25 calories per 2-tablespoon serving. Watch the sodium, if salt is an issue in your eating plan.

Stubb's BBQ Sauce-Spicy, Original, and MildStubb's Smokey Mesquite Bar-B-Q SauceWalden Farm Calorie Free Original Barbeque SauceWalden Farms Calorie Free Thick N Spicy Barbeque Sauce SAUCE, PASTA.

All of my picks for pasta sauce have no saturated fat and have 60 calories or less per -cup serving. Some can pack a big sodium punch, however, with up to 400 milligrams per serving. Check the nutrition label to find the best option for you.

Amy's Organic Low Sodium MarinaraCla.s.sico Carbernet Marinara with HerbsCla.s.sico Fire Roasted Tomato & GarlicCla.s.sico Spicy Red PepperCla.s.sico Tomato & BasilEnrico's-All Natural Fat-Free-all varietiesEnrico's Original-TraditionalHealthy Choice Garlic & HerbHealthy Choice Super Chunky Tomato Mushroom & GarlicMuir Glen Organic Chunky Tomato & HerbMuir Glen Organic Italian HerbMuir Glen Organic Portabello MushroomProgresso Red ClamWalnut Acres Garlic-GarlicWalnut Acres Organic Low Sodium Tomato & BasilWalnut Acres Organic Tomato & MushroomWalnut Acres Zesty Basil SAUSAGES, SOY.

The following vegetarian brands have no more than 160 calories and 1 gram of saturated fat per serving-a terrific alternative to high fat sausage.

Boca Meatless Breakfast LinksBoca Meatless Sausages, ItalianGardenburger Veggie Breakfast SausageLightlife Gimme Lean Sausage StyleMorningstar Farms Veggie Breakfast Sausage LinksMorningstar Farms Veggie Breakfast Sausage Patties SAUSAGES, TURKEY AND CHICKEN.

The following brands of lean poultry sausage provide no more than 150 calories and 2.5 grams of saturated fat per link. Sodium content ranges between 340 and 660 milligrams, so be sure to check the labels if salt is an issue.

al fresco All Natural Fully Cooked Chicken SausagesApplegate Farms-Organic Chick and Apple, Organic Andouille Poultry Sausage, and Organic Sweet Italian Poultry SausageCasual Gourmet Chicken SausageColeman Organic Chicken Sausages-Mild Italian Chicken Sausage and Spicy Italian Chicken SausageHans Cooked Chicken Sausages-Green Onion Bermuda; Roast Red Pepper andGarlic Sante FeShady Brook Farms, Lean Italian Turkey Sausages-Hot and SweetTrader Joe's Chicken Sausages SOUP, CANNED.

I'm a big fan of all of the varieties of the following brands. They're all lower in sodium and great for a fast and healthy meal.

Amy's Organic Light in SodiumCampbell's Low Sodium SoupHealth Valley, all varietiesHealthy ChoiceProgresso 50% Less Sodium SOY MILK.

When choosing soy milk, go for those that contain at least 30% of your daily value for calcium and 130 calories or less.

Silk Light Soymilk, ChocolateSilk Light Soymilk, PlainSilk Light Soymilk, VanillaSilk Soymilk, UnsweetenedSilk Soymilk, VanillaVitasoy Complete OriginalVitasoy Creamy OriginalVitasoy Smooth VanillaVitasoy Light OriginalVitasoy Unsweetened OriginalWestSoy Plus Soymilk, Plain SPREAD, SOFT TUB, REDUCED FAT.

Go for the spreads that have no more than 1 gram of saturated fat and 0 trans fats per 1-tablespoon serving. All of the following brands fit the bill and provide no more than 50 calories.

Benecol Light SpreadBlue Bonnet Light Soft SpreadFleischmann's LightI Can't Believe It's Not b.u.t.ter! Fat FreeI Can't Believe It's Not b.u.t.ter! LightPromise Fat-Free b.u.t.tery SpreadSmart Beat Trans Fat Free Super LightTake Control Light TOFU.

The following brands of tofu contain 60 calories or less and provide between 4 and 8 grams of protein for every 3-ounce serving.

House Organic Firm Tofu, MediumMori-Nu Silken Extra Firm TofuMori-Nu Silken Firm TofuMori-Nu Silken Lite Extra Firm TofuMori-Nu Silken Lite Firm TofuMori-Nu Silken Soft Tofu TORTILLAS.

All of the following brands provide at least 2 grams of fiber and between 50 and 170 calories per tortilla (wraps that are 100 calories or less have an asterisk).

Aladdin Low-Carb Wheat Wrap*La Tortilla Factory Low-Carb, Low Fat Original TortillasLa Tortilla Factory Whole Grain Wraps*Mission Garb Balance Whole Wheat TortillasMission Multigrain TortillasThomas' Sahara Wraps, 100% Whole Wheat YOGURT.

In the list below, I've noted which brands contain artificial sweeteners. Also, the serving sizes for yogurt can vary from 6 ounces to 8 ounces, so keep an eye on the number of calories per serving.

Dannon All Natural*Dannon Light & Fit, Non Fat with artificial sweeteners-all varieties*Dannon Light & Fit, Crave Control with artificial sweeteners-all varietiesDannon Fruit on the Bottom, all varietiesf.a.gE Total 0%f.a.gE Total LightHorizon Organic Fat FreeHorizon Organic Lowfat Blended, all flavorsStonyfield Farm All Natural Fat Free, all flavorsStonyfield Farm Organic Lowfat, all flavorsTrader Joe's Organic 1% Low Fat Vanilla

REFERENCES.

WEIGHT LOSS, Chapter 3 Andrade A, Minaker T, Melanson K. Eating rate and satiation. Presentation at the 2006 Annual Scientific Meeting of NAASO: The Obesity Society. Boston, MA: October 20-24, 2006.Czernichow S, Bertrais S, Preziosi P, et al. Indicators of abdominal obesity in middle-aged partic.i.p.ants of the SU.VI.MAX study: relations.h.i.+ps with educational level, smoking status and physical inactivity. Diabetes Metabolism Diabetes Metabolism. 2004;30(2):153-159.Davis JN, Hodges VA, Gillham MB. Normal-weight adults consume more fiber and fruit than their age-and height-matched overweight/obese counterparts. Journal of the American Dietetic a.s.sociation Journal of the American Dietetic a.s.sociation. 2006;106(6):833-840.Gillum RF, Sempos CT. Ethnic variation in validity of cla.s.sification of overweight and obesity using self-reported weight and height in American women and men: the Third National Health and Nutrition Examination Survey. Nutrition Journal Nutrition Journal [serial online]. 2005;4:27. [serial online]. 2005;4:27.Gray DS, Fujioka K. Use of relative weight and body ma.s.s index for the determination of adiposity. Journal of Clinical Epidemiology Journal of Clinical Epidemiology. 1991;44(6):545-550.Harrison GG. Height-weight tables. Annals of Internal Medicine Annals of Internal Medicine. 1985;103(6 part 2):989-994.Howard BV, Manson JE, Stefanick, ML, et al. Low-fat dietary pattern and weight change over 7 years: the Women's Health Initiative dietary modification trial. Journal of the American Medical a.s.sociation Journal of the American Medical a.s.sociation. 2006;295(1):39-49.Howarth NC, Huang TT, Roberts SB, McCrory MA. Dietary fiber and fat are a.s.sociated with excess weight in young and middle-aged US adults. Journal of the American Dietetic a.s.sociation Journal of the American Dietetic a.s.sociation. 2005;105(9):1365-1372.Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutrition Reviews Nutrition Reviews. 2001;59(5): 129-139.Littman AJ, Kristal AR, White E. Effects of physical activity intensity, frequency, and activity type on 10-y weight change in middle-aged men and women. International Journal of Obesity International Journal of Obesity. 2005;29(5):524-533.Monti V, Carlson JJ, Hunt SC, Adams TD. Relations.h.i.+p of ghrelin and leptin hormones with body ma.s.s index and waist circ.u.mference in a random sample of adults. Journal of the American Dietetic a.s.sociation Journal of the American Dietetic a.s.sociation. 2006;106(6):822-828.Nelson LH, Tucker LA. Diet composition related to body fat in a multivariate study of 203 men. Journal of the American Dietetic a.s.sociation Journal of the American Dietetic a.s.sociation. 1996;96(8):771-777.Price GM, Uauy R, Breeze E, et al. Weight, shape, and mortality risk in older persons: elevated waist-hip ratio, not high body ma.s.s index, is a.s.sociated with a greater risk of death. American Journal of Clinical Nutrition American Journal of Clinical Nutrition. 2005;84(2):449-460.Schoeller DA, Buchholz AC. Energetics of obesity and weight control: does diet composition matter? Journal of the American Dietetic a.s.sociation Journal of the American Dietetic a.s.sociation. 2005;105(5 Suppl 1);S24-S28.St Jeor ST, Howard BV, Prewitt TE, et al. Dietary protein and weight reduction: a statement for healthcare professionals from the Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart a.s.sociation. Circulation Circulation. 2001;104(15):1869-1874.Weigley ES. Average? Ideal? Desirable? A brief overview of height-weight tables in the United States. Journal of the American Dietetic a.s.sociation Journal of the American Dietetic a.s.sociation. 1984;84(4):417-423.Willett WC. The Mediterranean diet: science and practice. Public Health Nutrition Public Health Nutrition. 2006;9(1A):105-110.Williams PT, Pate RR. Cross-sectional relations.h.i.+ps of exercise and age to adiposity in 60, 617 male runners. Medicine and Science in Sports and Exercise Medicine and Science in Sports and Exercise. 2005;37(8):1329-1337.Williams PT, Satariano WA. Relations.h.i.+ps of age and weekly running distance of BMI and circ.u.mferences in 41,582 physically active women. Obesity Research Obesity Research. 2005;13(8):1370-1380.Williams PT, Wood PD. The effects of changing exercise levels on weight and age-related weight gain. International Journal of Obesity International Journal of Obesity. 2006;30(3):543-551.Yao M, Roberts SB. Dietary energy density and weight regulation. Nutrition Reviews Nutrition Reviews. 2001;59(8 Pt 1):247-258.Zemel MB. The role of dairy foods in weight management. Journal of the American College of Nutrition Journal of the American College of Nutrition. 2005;24(6 Suppl):537S-546S.

BEAUTIFUL SKIN, Chapter 4 Adebamowo CA, Spiegelman D, Danby FW, et al. High school dietary dairy intake and teenage acne. Journal of the American Academy of Dermatology Journal of the American Academy of Dermatology. 2005; 52 (2): 207-214.Duffield-Lillico AJ, Slate EH, Reid ME, et al. Selenium supplementation and secondary prevention of nonmelanoma skin cancer in a randomized trial. Journal of the National Cancer Inst.i.tute Journal of the National Cancer Inst.i.tute. 2003;95(19):1477-1481.Hakim IA, Harris RB, Ritenbaugh C. Fat intake and risk of squamous cell carcinoma of the skin. Nutrition and Cancer Nutrition and Cancer. 2000;36(2):155-162.Schwartz JR, Marsh RG, Draelos ZD. Zinc and skin health: overview of physiology and pharmacology. Dermatologic Surgery Dermatologic Surgery. 2005;31(7 Pt 2):837-847.Sies HO, Stahl W. Nutritional protection against skin damage from sunlight. Annual Review of Nutrition Annual Review of Nutrition. 2004;24:173-200.Skolnik P, Eaglstein WH, Ziboh VA. Human essential fatty acid deficiency: treatment by topical application of linoleic acid. Archives of Dermatology Archives of Dermatology. 1977;113(7):939-941.Steele VE, Kelloff GJ, Balentine D, et al. Comparative chemopreventive mechanisms of green tea, black tea and selected polyphenol extracts measured by in vitro bioa.s.says. Carcinogenesis in vitro bioa.s.says. Carcinogenesis. 2000;21(1):63-67.Wilson D, Varigos G, Ackland ML. Apoptosis may underlie the pathology of zinc-deficient skin. Immunology and Cell Biology Immunology and Cell Biology. 2006;84(1):28-37.

HEALTHY HAIR, Chapter 5 Birch MP, Lalla SC, Messenger AG. Female pattern hair loss. Clinical and Experimental Dermatology Clinical and Experimental Dermatology. 2002;27(5):383-388.Corazza GR, Andreani ML, Venturo N, et al. Celiac disease and alopecia areata: report of a new a.s.sociation. Gastroenterology Gastroenterology. 1995;109(4):1333-1337.Harkey MR. Anatomy and physiology of hair. Forensic Science International Forensic Science International. 1993;63(1-3):9-18.Rushton DH. Nutritional factors and hair loss. Clinical and Experimental Dermatology Clinical and Experimental Dermatology. 2002;27(5):396-404.Springer K, Brown M, Stulberg DL. Common hair loss disorders. American Family Physician American Family Physician. 2003;68(1): 93-102.Trost LB, Bergfeld WF, Calogeras E. The diagnosis and treatment of iron deficiency and its potential relations.h.i.+p to hair loss. Journal of the American Academy of Dermatology Journal of the American Academy of Dermatology. 2006;54(5):824-844.Wiedemeyeer K, Schill WB, Loser C. Diseases on hair follicles leading to hair loss part: nonscarring alopecias. Skinmed Skinmed. 2004;3(4):209-214.

FEEDING A BEAUTIFUL SMILE, Chapter 6 Bergstrom J. Cigarette smoking as a risk factor in chronic periodontal disease. Community Dentistry and Oral Epidemiology Community Dentistry and Oral Epidemiology. 1989;17(5):245-247.Briggs JE, McKeown PP, Crawford VL, et al. Angiographically confirmed coronary heart disease and periodontal disease in middle-aged males. Journal of Periodontology Journal of Periodontology. 2006;77(1):95-102.Bsoul SA, Terezhalmy GT. Vitamin C in health and disease. Journal of Contemporary Dental Practice Journal of Contemporary Dental Practice. 2004;5(2):1-13.Hamilton-Miller JMT. Anti-cariogenic properties of tea (Camellia sinensis) (Camellia sinensis). Journal of Medical Microbiology Journal of Medical Microbiology. 2001;50(4):299-302.Nis.h.i.+da M, Grossi SG, Dunford RG, et al. Calcium and the risk for periodontal disease. Journal of Periodontology Journal of Periodontology. 2000;71(7):1057-1066.Nis.h.i.+da M, Grossi SG, Dunford RG, et al. Dietary vitamin C and the risk for periodontal disease. Journal of Periodontology Journal of Periodontology. 2000;71(8):1215-1223.w.a.n.g PL, s.h.i.+rasu S, s.h.i.+nohara M, et al. Salivary amylase activity of rats fed a low calcium diet. j.a.panese Journal of Pharmacology j.a.panese Journal of Pharmacology. 1998;78(3):279-283.

CARDIOVASCULAR DISEASE, Chapter 7 Andersen LF, Jacobs Jr DR, Carlsen MH, Blomhoff R. Consumption of coffee is a.s.sociated with reduced risk of death attributed to inflammatory and cardiovascular diseases in the Iowa Women's Health Study. American Journal of Clinical Nutrition American Journal of Clinical Nutrition. 2006;82(5):1039-1046.Austin MA, Hokanson JE, Edwards KL. Hypertriglyceridemia as a cardiovascular risk factor. American Journal of Cardiology American Journal of Cardiology. 1998;81(4A):7B-12B.Blache D, Devaux S, Joubert O, et al. Long-term moderate magnesium-deficient diet shows relations.h.i.+ps between blood pressure, inflammation and oxidant stress defense in aging rats. Free Radical Biology & Medicine Free Radical Biology & Medicine. 2006;41(2):277-284.Borek C. Garlic reduces dementia and heart-disease risk. Journal of Nutrition Journal of Nutrition. 2006;136(3 Suppl):810S-812S.Brown CD, Higgins M, Donato KA, et al. Body ma.s.s index and the prevalence of hypertension and dyslipidemia. Obesity Research Obesity Research. 2000;8(9):605-619.Brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-lowering effects of dietary fiber: a meta-a.n.a.lysis. American Journal of Clinical Nutrition American Journal of Clinical Nutrition. 1999;69(1):30-42.Chrysohoou C, Panagiotakos DB, Pitsavos C, et al. The a.s.sociation between pre-hypertension status and oxidative stress markers related to atherosclerotic disease: The ATTICA study. Atherosclerosis Atherosclerosis. 2006;May 25. (Epub)Davidson MH, Maki KC, Umporowicz DM, et al. Safety and tolerability of esterified phytosterols administered in reduced-fat spread and salad dressing to healthy adult men and women. Journal of the American College of Nutrition Journal of the American College of Nutrition. 2001;20(4):307-319.Ding EL, Hutfless SM, Ding X, Girotra S. Chocolate and prevention of cardiovascular disease: a systematic review. Nutrition and Metabolism Nutrition and Metabolism (London) [online]. 2006;3:2. (London) [online]. 2006;3:2.Gill JM, Mees GP, Frayn KN, Hardman AE. Moderate exercise, postprandial lipaemia and triacylglycerol clearance. European Journal of Clinical Investigation European Journal of Clinical Investigation. 2001;31(3):201-207.Gonen A, Harats D, Rabinkov A, et al. The antiatherogenic effect of allicin: possible mode of action. Pathobiology Pathobiology. 2005;72(6):325-334.Grubben MJ, Boers GH, Blom HJ, et al. Unfiltered coffee increases plasma h.o.m.ocysteine concentrations in healthy volunteers: a randomized trial. American Journal of Clinical Nutrition American Journal of Clinical Nutrition. 2007;71(2):480-484.Guyton JR. Extended-release niacin for modifying the lipoprotein profile. Expert Opinion on Pharmacotherapy Expert Opinion on Pharmacotherapy. 2004;5(6):1385-1398.Halperin RO, Sesso HD, Ma J, et al. Dyslipidemia and the risk of incident hypertension in men. Hypertension Hypertension. 2006;47(1):45-50.He K, Liu K, Daviglus ML, et al. Magnesium intake and incidence of metabolic syndrome among young adults. Circulation Circulation. 2006;113(13):1675-1682.Hendriks HF, Brink EJ, Meijer GW, et al. Safety of long-term consumption of plant sterol esters-enriched spread. European Journal of Clinical Nutrition European Journal of Clinical Nutrition. 2003;57(5):681-692.Hokanson JE, Austin MA. Plasma triglyceride level is a risk factor for cardiovascular disease independent of high-density lipoprotein cholesterol level: a meta-a.n.a.lysis of population-based prospective studies. Journal of Cardiovascular Risk Journal of Cardiovascular Risk. 1996;3(2):213-219.Hu FB, Manson JE, Willett WC. Types of dietary fat and risk of coronary heart disease: a critical review. Journal of the American College of Nutrition Journal of the American College of Nutrition. 2001;20(1):5-19.Hu FB, Rimm EB, Stampfer MJ, et al. Prospective Study of major dietary patterns and risk of coronary heart disease in men. American Journal of Clinical Nutrition American Journal of Clinical Nutrition. 2000;72(4):912-921.Jakubowski M, McAllister PJ, Bajwa ZH, et al. Exploding vs. imploding headache in migraine prophylaxis with Botulinum Toxin A. Pain 2006;125(3):286-295.Jorde R, Bonaa KH. Calcium from dairy products, vitamin D intake, and blood pressure: the Tromso Study. American Journal of Clinical Nutrition American Journal of Clinical Nutrition. 2000;71(6):1530-1535.Katsanos CS. Prescribing aerobic exercise for the regulation of postprandial lipid metabolism: current research and recommendations. Sports Medicine Sports Medicine. 2006;36(7):547-560.Kolovou GD, Salpea KD, Anagnostopoulou KK, Mikhailidis DP. Alcohol use, vascular disease, and lipid-lowering drugs. Journal of Pharmacology and Experimental Therapeutics Journal of Pharmacology and Experimental Therapeutics. 2006;318(1):1-7.Lee KW, Lip GYH. The role of omega-3 fatty acids in the secondary prevention of cardiovascular disease. Quarterly Journal of Medicine Quarterly Journal of Medicine. 2003;96;465-480.Lichtenstein A, Appel LJ, Brands M, et al. Diet and lifestyle recommendations revision 2006: a scientific statement from the American Heart a.s.sociation Nutrition Committee. Circulation Circulation. 2006;114(1):82-96.Lonn E, Yusuf S, Arnold MJ, et al. h.o.m.ocysteine lowering with folic acid and B vitamins in vascular disease. New England Journal of Medicine New England Journal of Medicine. 2006;354(15):1567-1577.Lopez-Garcia E, van Dam RM, Willett WC, et al. Coffee consumption and coronary heart disease in men and women: a prospective cohort study. Circulation Circulation. 2006;113(17):2045-2053.Makela P, Valkonen T, Martelin T. Contribution of deaths related to alcohol use of socioeconomic variation in mortality: register based follow up study. British Medical Journal British Medical Journal. 1997;315(7102):211-216.Maki KC, Davidson MH, Umporowicz DM, et al. Lipid responses to plant-sterol-enriched reduced-fat spreads incorporated into a National Cholesterol Education Program Step 1 diet. American Journal of Clinical Nutrition American Journal of Clinical Nutrition. 2001;74(1):33-43.McTigue K, Larson JC, Valoski A, et al. Mortality and cardiac and vascular outcomes in extremely obese women. Journal of the American Medical a.s.sociation Journal of the American Medical a.s.sociation. 2006;296(1):79-86.Nam BH, Kannel WB, D'Agostino RB. Search for an optimal atherogenic lipid risk profile: from the Framingham Study. American Journal of Cardiology American Journal of Cardiology. 2006;97(3):372-375.Oh K, Hu FB, Manson JE, et al. Dietary fat intake and risk of coronary heart disease in women: 20 years of follow-up of the nurses' health study. American Journal of Epidemiology American Journal of Epidemiology. 2005;161(7):672-679.Reilly MP, Wolfe ML, Localoi AR, Rader, DJ. C-reactive protein and coronary artery calcification: the study of inherited risk of coronary atherosclerosis (SIRCA). Arteriosclerosis, Thrombosis, and Vascular Biology Arteriosclerosis, Thrombosis, and Vascular Biology. 2003;23:1851-1856.Ridker PM, Stampfer MJ, Rifai N. Novel risk factors for systemic atherosclerosis: a comparison of C-reactive protein, fibrinogen, h.o.m.ocysteine, lipoprotein (a), and standard cholesterol screening as predictors of peripheral arterial disease. Journal of the American Medical a.s.sociation Journal of the American Medical a.s.sociation. 2001;285(19):2481-2485.Rimm EB, Williams P, Fosher K, et al. Moderate alcohol intake and lower risk of coronary heart disease: meta-a.n.a.lysis of effects on lipids and haemostatic factors. British Medical Journal British Medical Journal. 1999;319(7224):1523-1528.Rossi GP, Maiolino G, Seccia TM, et al. Hyperh.o.m.ocysteinemia predicts total and cardiovascular mortality in high-risk women. Journal of Hypertension Journal of Hypertension. 2006;24(5):851-859.Sacks FM, Lichtenstein A, Van Horn L, et al. Soy protein, isoflavones, and cardiovascular health: an American Heart a.s.sociation Science Advisory for Professionals from the Nutrition Committee. Circulation Circulation. 2006;113(7):1034-1044.Salonen JT, Lakka TA, Lakka HM, et al. Hyperinsulinemia is a.s.sociated with the incidence of hypertension and dyslipidemia in middle-aged men. Diabetes Diabetes. 1998;47(2):270-275.Sesso HD, Buring JE, Chown MJ, et al. A prospective study of plasma lipid levels and hypertension in women. Archives of Internal Medicine Archives of Internal Medicine. 2005;165(20):2420-2427.Sesso HD, Buring JE, Rifai N, et al. C-reactive protein and the risk of developing hypertension. Journal of the American Medical a.s.sociation Journal of the American Medical a.s.sociation. 2003;290(22):2945-2951.Shai I, Rimm EB, Hankinson SE, et al. Multivariate a.s.sessment of lipid parameters as predictors of coronary heart disease among postmenopausal women: potential implications for clinical guidelines. Circulation Circulation. 2004;110(18):2824-2830.Tanne D, Koren-Morag N, Graff E, Goldbourt U. Blood lipids and first-ever ischemic stroke/transient ischemic attack in the bezafibrate infaraction prevention (BIP) registry: high triglycerides const.i.tute an independent risk factor. Circulation Circulation. 2001;104:2892-2897.Thomson M, Al-Qattan KK, Bordia T, Ali M. Including garlic in the diet may help lower blood glucose, cholesterol, and triglycerides. Journal of Nutrition Journal of Nutrition. 2006:136(3 Suppl):800S-802S.Tobias K, Moore SC, Gaziano M, et al. Healthy lifestyle and the risk of stroke in women. Archives of Internal Medicine Archives of Internal Medicine. 2006;166(13):1403-1409.Troughton JA, Woodside JV, Young IS, et al. h.o.m.ocysteine and coronary heart disease risk in the PRIME study. Atherosclerosis Atherosclerosis. 2006;Jun13; [Epub]Weststrate JA, Meijer GW. Plant sterol-enriched margarines and reduction of plasma total-and LDL-cholesterol concentrations in normocholesterolaemic and mildly hypercholesterolaemic subjects. European Journal of Clinical Nutrition European Journal of Clinical Nutrition. 1998;52(5):334-343.Wexler R, Aukerman G. Nonpharmacologic strategies for managing hypertension. American Family Physician American Family Physician. 2006;73(11):1953-1956.Wilburn AJ, King DS, Glisson J, et al. The natural treatment of hypertension. Journal of Clinical Hypertension Journal of Clinical Hypertension (Greenwich). 2004;6(5):219-221. (Greenwich). 2004;6(5):219-221.Wildman RP, Sutton-Tytrell K, Newman AB, et al. Lipoprotein levels are a.s.sociated with incident hypertension in older adults. Journal of the American Geriatric Society Journal of the American Geriatric Society. 2004;52(6):916-921.Yan LL, Daviglus ML, Liu K, et al. Midlife body ma.s.s index and hospitalization and mortality in older age. Journal of the American Medical a.s.sociation Journal of the American Medical a.s.sociation. 2006;295(2):190-198.

ARTHRITIS, Chapter 8 Ahmed S, w.a.n.g N, Lalonde M, et al. Green tea polyphenol epigallocatechin-3-gallate (EGCG) differentially inhibits interleukin-1 beta-induced expression of matrix metalloproteinase-1 and -13 in human chondrocytes. Journal of Pharmacology and Experimental Therapeutics Journal of Pharmacology and Experimental Therapeutics. 2004;308(2):767-773.Altman RD, Marcussen KC. Effects of a ginger extract on knee pain in patients with osteoarthritis. Arthritis and Rheumatism Arthritis and Rheumatism. 2001;44(11):2531-2538.Belch J, Hill A. Evening primrose oil and borage oil in rheumatologic conditions. American Journal of Clinical Nutrition American Journal of Clinical Nutrition. 2000;71(Suppl):352S-356S.Chainani-Wu N. Safety and anti-inflammatory activity of curc.u.min: a component of turmeric (Curc.u.ma longa). Journal of Alternative and Complementary Medicine Journal of Alternative and Complementary Medicine. 2003;9(1):161-168.Choi HK. Dietary risk factors for rheumatic diseases. Current Opinion in Rheumatology Current Opinion in Rheumatology. 2005;17(2):141-146.Choi HK, Atkinson K, Karlson EW, et al. Alcohol intake and risk of incident gout in men: a prospective study. Lancet Lancet. 2004;363:1277-1281.Choi HK, Atkinson K, Karlson EW, et al. Purine-rich foods, dairy and protein intake, and the risk of gout in men. New England Journal of Medicine New England Journal of Medicine. 2004;350(11):1093-1103.Choi HK, Atkinson K, Karlson EW. Alcohol intake and risk of incident gout in men: a prospective study. Lancet Lancet. 2004;363(9417):1251-1252.Choi HK, Curhan G. Gout: epidemiology and lifestyle choices. Current Opinion in Rheumatology Current Opinion in Rheumatology. 2005;17(3):341-345.Clegg DO, Reda DJ, Harris CL, et al. Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis. New England Journal of Medicine New England Journal of Medicine. 2006;354(8):795-808.Cleland LG, James MJ, Proudman SM. Fish oil: what the prescriber needs to know. Arthritis Research & Therapy Arthritis Research & Therapy. 2005;8(1):202.Cleland LG, James MJ, Proudman SM. The role of fish oils in the treatment of rheumatoid arthritis. Drugs Drugs. 2003;63(9):845-853.Ding C, Cicuttini F, Scott F, et al. Natural history of knee cartilage defects and factors affecting change. Archives of Internal Medicine Archives of Internal Medicine. 2006;166(6):651-658.Funk JL, Oyarzo JN, Frye JB, et al. Turmeric extracts containing curc.u.minoids prevent experimental rheumatoid arthritis. Journal of Natural Products Journal of Natural Products. 2006;69(3):351-355.Grant WB. Epidemiology of disease risks in relation to vitamin D insufficiency. Progress in Biophysics and Molecular Biology Progress in Biophysics and Molecular Biology. 2006;92(1):65-79.Hochberg M, Lixing L, Barker B, et al. Traditional Chinese acupuncture is effective as adjunctive therapy in patients with osteoarthritis of the knee. Arthritis and Rheumatism Arthritis and Rheumatism. 2001;44:819-825.Hooper MM, Stellato TA, Hallowell PT, et al. Musculoskeletal findings in obese subjects before and after weight loss following bariatric surgery. International Journal of Obesity International Journal of Obesity (Lond) [serial online]. 2006;Apr 25. (Lond) [serial online]. 2006;Apr 25.Is.h.i.+kawa Y, Kitamura M. Bioflavonoid quercetin inhibits mitosis and apoptosis of glomerular cells in vitro and in vivo. Biochemical and Biophysical Research Communications Biochemical and Biophysical Research Communications. 2000;279(2):629-634.Kopp W. The atherogenic potential of dietary carbohydrate. Preventive Medicine Preventive Medicine. 2006;42(5):336-342.Kraus VB, Huebner JL, Stabler T, et al. As...o...b..c acid increases severity of spontaneous knee osteoarthritis in a guinea pig model. Arthritis and Rheumatism Arthritis and Rheumatism. 2004;50(6):1822-1831.Lee SJ, Terkeltaub RA, Kavanaugh A. Recent developments in diet and gout. Current Opinion in Rheumatology Current Opinion in Rheumatology. 2006;18(2):193-198.Luk AJ, Simkin PA. Epidemiology of hyperuricemia and gout. American Journal of Managed Care American Journal of Managed Care. 2005;11(15 Suppl):S435-S442.Martinez-Dominguez E, de la Puerta R, Ruiz-Gutierrez V. Protective effects upon experimental inflammation models of a polyphenol-supplemented virgin olive oil diet. Inflammation Research Inflammation Research. 2001;50(2):102-106.Messier SP, Gutekunst DJ, Davis C, DeVita P. Weight loss reduces knee-joint loads in overweight and obese older adults with knee osteoarthritis. Arthritis and Rheumatism Arthritis and Rheumatism. 2005;52(7):2026-2032.Messier SP, Loeser RF, Miller GD, et al. Exercise and dietary weight loss in overweight and obese older adults with knee osteoarthritis: the arthritis, diet, and activity promotion trial. Arthritis and Rheumatism Arthritis and Rheumatism. 2004;50(5):1501-1510.Morelli V, Naquin C, Weaver, V. Alternative therapies for traditional disease states: osteoarthritis. American Family Physician American Family Physician. 2003;67(2):339-344.Najm WI, Reinsch S, Hoehler F, et al. S-Adenosyl methionine (SAMe) versus celec.o.xib for the treatment of osteoarthritis symptoms: a double-blind cross-over trial. BMC Musculoskeletal Disorders BMC Musculoskeletal Disorders [serial online]. 2004;5:6.[Epub] [serial online]. 2004;5:6.[Epub]Padyukov L, Silva C, Stolt P, et al. A gene-environment interaction between smoking and shared epitope genes in HLA-DR provides a high risk of seropositive rheumatoid arthritis. Arthritis and Rheumatism Arthritis and Rheumatism. 2004;50(10): 3085-3092.Pattison DJ, Silman AJ, Goodson NJ, et al. Vitamin C and the risk of developing inflammatory polyarthritis: prospective nested case-control study. Annals of the Rheumatic Diseases Annals of the Rheumatic Diseases. 2004;63(7):843-847.Pattison DJ, Symmons DP, Lunt M, et al. Dietary beta-cryptoxanthin and inflammatory polyarthritis: results from a population-based prospective study. Journal of Clinical Nutrition Journal of Clinical Nutrition. 2005;82(2):451-455.Pattison DJ, Symmons DPM, Lunt M, et al. Dietary risk factors for the development of inflammatory polyarthritis: evidence for a role of high level of red meat consumption. Arthritis and Rheumatism Arthritis and Rheumatism. 2004;50(12):3804-3812.Piscoya J, Rodriguez Z, Bustamante SA, et al. Efficacy and safety of freeze-dried cat's claw in osteoarthritis of the knee: mechanisms of action of the species Uncaria guianensis. Inflammation Research Inflammation Research. 2001;50(9):442-448.Sato M, Miyazaki T, Kambe F. Quercetin, a bioflavonoid, inhibits the induction of interleukin 8 and monocyte chemoattractant protein-1 expression by tumor necrosis factor-alpha in cultured human synovial cells. Journal of Rheumatology Journal of Rheumatology. 1997;24(9):1680-1684.Schlesinger N. Dietary factors and hyperuricaemia. Current Pharmaceutical Design Current Pharmaceutical Design. 2005;11(32):4133-4138.s.h.i.+shodia S, Sethi C, Aggarwal BB. Curc.u.min: getting back to the roots. Annals of the New York Academy of Sciences Annals of the New York Academy of Sciences. 2005;1056:206-217.Teixeira S. Bioflavonoids: proanthocyanidins and quercetin and their potential roles in treating musculoskeletal conditions. Journal of Orthopaedic and Sports Physical Therapy Journal of Orthopaedic and Sports Physical Therapy. 2002;32(7):357-363.Yoon JH, Baek SJ. Molecular targets of dietary polyphenols with anti-inflammatory properties. Yonsei Medical Journal Yonsei Medical Journal. 2005;46(5):585-596.

TYPE 2 DIABETES, Chapter 9 Agardh EE, Carlsson S, Ahlbom A, et al. Coffee consumption, type 2 diabetes and impaired glucose tolerance in Swedish men and women. Journal of Internal Medicine Journal of Internal Medicine. 2004;255(6):645-652.Althuis MD, Jordan NE, Ludington EA, Wittes JT. Glucose and insulin responses to dietary chromium supplements: a meta-a.n.a.lysis. American Journal of Clinical Nutrition American Journal of Clinical Nutrition. 2002;76(1):148-155.Carlsson S, Hammar N, Grill V, Kaprio J. Alcohol consumption and the incidence of type 2 diabetes: a 20-year follow-up of the Finnish Twin Cohort Study. Diabetes Care Diabetes Care. 2003;26(10):2785-2790.Davies M, Brophy S, Williams R, Taylor A. The prevalence, severity, and impact of painful diabetic peripheral neuropathy in type 2 diabetes. Diabetes Care Diabetes Care. 2006;29(7):1518-1522.Delarue J, LeFoll C, Corporeau C, Lucas D. N-3 long chain polyunsaturated fatty acids: a nutritional tool to prevent insulin resistance a.s.sociated to type 2 diabetes and obesity? Reproduction, Nutrition, Development Reproduction, Nutrition, Development. 2004;44(3):289-299.Fung TT, Hu FB, Pereira MA, et al. Whole-grain intake and the risk of type 2 diabetes: a prospective study in men. American Journal of Clinical Nutrition American Journal of Clinical Nutrition. 2002;76(3):535-540.Gerhard GT, Ahmann A, Meeuws K, et al. Effects of a low-fat diet compared with those of a high-monounsaturated fat diet on body weight, plasma lipids and lipoproteins, and glycemic control in type 2 diabetes. American Journal of Clinical Nutrition American Journal of Clinical Nutrition. 2004;80(3):668-673.Gillen LJ, Tapsell LC, Patch CS, et al. Structured dietary advice incorporating walnuts achieves optimal fat and energy balance in patients with type 2 diabetes mellitus. Journal of the American Dietetic a.s.sociation Journal of the American Dietetic a.s.sociation. 2005;105(7):1087-1096.Gumbiner B, Low CC, Reaven PD. Effects of a monounsaturated fatty acid-enriched hypocaloric diet on cardiovascular risk factors in obese patients with type 2 diabetes. Diabetes Care Diabetes Care. 1998;21(1):9-15.Haag M, Dippenaar NG. Dietary fats, fatty acids and insulin resistance: short review of a multifaceted connection. Medical Science Monitor Medical Science Monitor. 2005;11(12):RA359-367.Harsch IA, Schahin SP, Bruckner K, et al. The effect of continuous positive airway pressure treatment on insulin sensitivity in patients with obstructive sleep apnoea syndrome and type 2 diabetes. Respiration Respiration. 2004;71(3):252-259.Hasanain B, Mooradian AD. Antioxidant vitamins and their influence in diabetes mellitus. Current Diabetes Reports Current Diabetes Reports. 2002;2(5):448-456.Howard AA, Arnsten JH, Gourevitch MN. Effect of alcohol consumption on diabetes mellitus: a systematic review. Annals of Internal Medicine Annals of Internal Medicine. 2004;140(3):211-219.Hu FB, Manson JE, Stampfer MJ, et al. Diet, lifestyle, and the risk of type 2 diabetes mellitus in women. New England Journal of Medicine New England Journal of Medicine. 2001;345(11):790-797.Ip MSM, Lam B, Ng MMT, et al. Obstructive sleep apnea is independently a.s.sociated with insulin resistance. American Journal of Respiratory and Critical Care Medicine American Journal of Respiratory and Critical Care Medicine. 2002;165(5):670-676.Khader YS, Dauod AS, El-Qaderi SS, et al. Periodontal status of diabetics compared with nondiabetics: a meta-a.n.a.lysis. Journal of Diabetes Complications Journal of Diabetes Complications. 2006;20(1):59-68.Khan A, Safdar M, Ali Khan MM, et al. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care Diabetes Care. 2003;26(12):3215-3218.Kiran M, Arpak N, Unsal E, Erdogan MF. The effect of improved periodontal health on metabolic control in type 2 diabetes mellitus. Journal of Clinical Periodontology Journal of Clinical Periodontology. 2005;32(3):266-272.Kleefstra N, Houweling ST, Jansman FG, et al. Chromium treatment has no effect in patients with poorly controlled, insulin-treated type 2 diabetes in an obese Western population: a randomized, double-blind, placebo-controlled trial. Diabetes Care Diabetes Care. 2006;29(3):521-525.Knowler WC, Barrett-Connor E, Fowler SE, et al. Diabetes Prevention Program Research Group. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. New England Journal of Medicine New England Journal of Medicine. 2002;346(6):393-403.Liese AD, Schulz M, Fang F, et al. Dietary glycemic index and glycemic load, carbohydrate and fiber intake, and measures of insulin sensitivity, secretion, and adiposity in the Insulin Resistance Atherosclerosis Study. Diabetes Care Diabetes Care. 2005;28(12):2832-2838.Lombardo YB, Chicco AG. Effects of dietary polyunsaturated n-3 fatty acids on dyslipidemia and insulin resistance in rodents and humans. A review. Journal of Nutritional Biochemistry Journal of Nutritional Biochemistry. 2006;17(1):1-13.Lopez-Garcia E, van Dam RM, Willett WC, et al. Coffee consumption and coronary heart disease in men and women: a prospective cohort study. Circulation Circulation. 2006;113(17):2045-2053.Lopez-Ridaura R, Willett WC, Rimm EB, et al. Magnesium intake and risk of type 2 diabetes in men and women. Diabetes Care Diabetes Care. 2004;27(1):134-140.Mang B, Wolters M, Schmitt B, et al. Effects of a cinnamon extract on plasma glucose, HbA, and serum lipids in diabetes mellitus type 2. European Journal of Clinical Investigation European Journal of Clinical Investigation. 2006;36(5):340-344.Meyer KA, Kus.h.i.+ LH, Jacobs Jr DR, Folsom AR. Dietary fat and incidence of type 2 diabetes in older Iowa women. Diabetes Care Diabetes Care. 2001;24(9):1528-1535.Montonen J, Knekt P, Jarvinen R, et al. Whole-grain and fiber intake and the incidence of type 2 diabetes. American Journal of Clinical Nutrition American Journal of Clinical Nutrition. 2003;77(3):622-629.Ostman E, Granfeldt, Y, Persson L, Bjorck I. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. European Journal of Clinical Nutrition European Journal of Clinical Nutrition. 2005;59(9):983-988.Partanen J, Niskanen L, Lehtinen J, et al. Natural history of peripheral neuropathy in patients with non-insulin-dependent diabetes mellitus. New England Journal of Medicine New England Journal of Medicine. 1995;333(2):89-94.Pereira MA, Parker ED, Folsom AR. Coffee consumption and risk of type 2 diabetes mellitus: an 11-year prospective study of 28,812 postmenopausal women. Archives of Internal Medicine Archives of Internal Medicine. 2006;166(12):1311-1316.Pittas AG, Dawson-Hughes B, Li T, et al. Vitamin D and calcium intake in relation to type 2 diabetes in women. Diabetes Care Diabetes Care. 2006;29(3):650-656.Rasmussen OW, Thomsen C, Hansen KW, et al. Effects on blood pressure, glucose, and lipid levels of a high-monounsaturated fat diet compared with a high-carbohydrate diet in NIDDM subjects. Diabetes Care Diabetes Care. 1993;16(12):1565-1571.Rodrigues DC, Taba MJ, Novaes AB, et al. Effect of non-surgical periodontal therapy on glycemic control in patients with type 2 diabetes mellitus. Journal of Periodontology Journal of Periodontology. 2003;74(9):1361-1367.Salmeron J, Hu FB, Manson JE, et al. Dietary fat intake and risk of type 2 diabetes in women. American Journal of Clinical Nutrition American Journal of Clinical Nutrition. 2001;73(6):1019-1026.Thomas DE, Elliott EJ, Naughton GA. Exercise for type 2 diabetes mellitus (review). Cochrane Review Cochrane Review [serial online]. 2006;3. [serial online]. 2006;3.Tuomilehto J, Lindstrom J, Eriksson JG, et al. Prevention of type 2 diabetes mellitus by changes in lifestyle among subjects with impaired glucose tolerance. New England Journal of Medicine New England Journal of Medicine. 2001;334(18):1343-1350.van Dam RM, Willett WC, Manson JE, Hu FB. Coffee, caffeine, and risk of type 2 diabetes. Diabetes Care Diabetes Care. 2006;29(2):308-403.Wannamethee SG, Camargo Jr CA, Manson JE, et al. Alcohol drinking patterns and risk of type 2 diabetes mellitus among younger women. Archives of Internal Medicine Archives of Internal Medicine. 2003;163(11):1329-1336.Wiernsperger N, Nivoit P, Bouskela E. Obstructive sleep apnea and insulin resistance: a role for microcirculation? Clinics Clinics. 2006;61(3):253-266.Wing RR, Venditti E, Jakicic JM, et al. Lifestyle intervention in overweight individuals with a family history of diabetes. Diabetes Care Diabetes Care. 1998;21(3):350-359.Yeh GY, Eisenberg DM, Kaptchuk TJ, Phillips RS. Systematic review of herbs and dietary supplements for glycemic control in diabetes. Diabetes Care Diabetes Care. 2003;26(4):1277-1294.

OSTEOPOROSIS, Chapter 10 Bacon L, Stern JS, Keim, NL, Van Loan MD. Low bone ma.s.s in premenopausal chronic dieting women. European Journal of Clinical Nutrition European Journal of Clinical Nutrition. 2004;58(6):966-971.Bonjour JP. Dietary protein: an essential nutrient for bone health. Journal of the American College of Nutrition Journal of the American College of Nutrition. 2005;24(6 Suppl):526S-536S.Booth SL, Tucker KL, Chen H, et al. Dietary vitamin K intakes are a.s.sociated with hip fracture but not with bone mineral density in elderly men and women. American Journal of Clinical Nutrition American Journal of Clinical Nutrition. 2000;71(5):1201-1208.Feskanich D, Weber P, Willett WC, et al. Vitamin K intake and hip fractures in women: A prospective study. American Journal of Clinical Nutrition American Journal of Clinical Nutrition. 1999;69(1):74-79.Gjesdal CG, Vollset SE, Ueland PM, et al. Plasma total h.o.m.ocysteine level and bone mineral density: the Hordaland h.o.m.ocysteine Study. Archives of Internal Medicine Archives of Internal Medicine. 2006;166(1):88-94.Ikeda Y, Iki M, Morita A, et al. Intake of fermented soybeans, natto, is a.s.sociated with reduced bone loss in postmenopausal women: j.a.panese Population-Based Osteoporosis Study (JPOS). Journal of Nutrition Journal of Nutrition. 2006;136(5):1323-1328.Ilich JZ, Brownbill RA, Tamorini L, Crncevic-Orlic Z. To drink or not to drink: how are alcohol, caffeine and past smoking related to bone mineral density in elderly women? Journal of the American College of Nutrition Journal of the American College of Nutrition. 2002;21(6):526-544.Ilich JZ, Kerstetter JE. Nutrition in bone health revisited: A story beyond calcium. Journal of the American College of Nutrition Journal of the American College of Nutrition. 2000;19(6):715-737.Jacka FN, Pasco JA, Henry MJ, et al. Depression and bone mineral density in a community sample of perimenopausal women: Geelong Osteoporosis Study. Menopause Menopause. 2005;12(1):88-91.Judge JO, Kleppinger A, Kenny A, et al. Home-based resistance training improves femoral bone mineral density in women on hormone therapy. Osteoporosis International Osteoporosis International. 2005;16(9):1096-1108.Kamer AR, El-Ghorab N, Marzec N, et al. Nicotine induced proliferation and cytokine release in osteoblastic cells. International Journal of Molecular Medicine International Journal of Molecular Medicine. 2006;17(1):121-127.Kerstetter JE, O'Brien KO, Caseria DM, et al. The impact of dietary protein on calcium absorption and kinetic measures of bone turnover in women. Journal of Clinical Endocrinology and Metabolism Journal of Clinical Endocrinology and Metabolism. 2005;90(1):26-31.Kerstetter JE, O'Brien KO, Insogna KL. Dietary protein, calcium metabolism, and skeletal homeostasis revisited. American Journal of Clinical Nutrition American Journal of Clinical Nutrition. 2003;78(3 suppl):584S-592S.Kerstetter JE, O'Brien KO, Insogna KL. Low protein intake: the impact on calcium and bone homeostasis in humans. Journal of Nutrition Journal of Nutrition. 2003;133(3):855S-861S.Macdonald HM, New SA, Fraser, et al. Low dietary pota.s.sium intakes and high dietary estimates of net endogenous acid production are a.s.sociated with low bone mineral density in premenopausal women and increased markers of bone resorption in postmenopausal women. American Journal of Clinical Nutrition American Journal