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Academy of Nutrition and Dietetics Complete Food & Nutrition Guide
The newest edition of the most trusted nutrition bible. Since its first, highly successful edition in 1996, The Academy of Nutrition and Dietetics Complete Food and Nutrition Guide has continually served as the gold-standard resource for advice on healthy eating and active living at every age and stage of life. At once accessible and authoritative, the guide effectively balances a practical focus with the latest scientific information, serving the needs of consumers and health professionals alike. Opting for flexibility over rigid dos and don’ts, it allows readers to personalize their own paths to healthier living through simple strategies. This newly updated Fifth Edition addresses the most current dietary guidelines, consumer concerns, public health needs, and marketplace and lifestyle trends in sections covering Choices for Wellness; Food from Farm to Fork; Know Your Nutrients; Food for Every Age and Stage of Life; and Smart Eating to Prevent and Manage Health Issues.
2704 pages, Kindle Edition
Published April 18, 2017
370 people are currently reading
655 people want to read
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Displaying 1 - 5 of 5 reviews
January 5, 2023
It’s more like a guide book that might come handy whenever you want to look up something. Some statements are repetitive, while some are like reading articles found online. Also, the book is designed for Americans.
However, I like this book as it brings together a wide variety of information. I haven’t read it completely but it has been a useful guide in the last 6 months. I’ll recommend it as a nice book to keep if you want to learn how to make more conscious choices about the food you and your family eats.
However, I like this book as it brings together a wide variety of information. I haven’t read it completely but it has been a useful guide in the last 6 months. I’ll recommend it as a nice book to keep if you want to learn how to make more conscious choices about the food you and your family eats.
September 9, 2024
Detailed, practical nutrition advice covering shopping, storing, cooking, and eating, and various life stages and health conditions. It's very detailed, and over 750 pages long. It's repetitive; it's probably meant as a reference, not to read cover-to-cover.
Part I Wellness: Eat Smart, Get Active, Live Well
Making Your Food and Lifestyle Choices Count
Fat-free & low-fat dairy provide important nutrients (calcium, vitamin D, potassium). Eat less cheese & more milk & yogurt.
Tropical oils (coconut, palm, palm kernel) are unhealthy due to sat fat.
Use vegetable oils (canola, corn, cottonseed, olive, safflower, soybean, peanut, sunflower, walnut, sesame, flaxseed).
Eat foods with healthy oils (avocados, nuts, olives, some fish) instead of meat, poultry.
Most Americans don't get enough potassium, calcium, vitamin D, fiber.
AMDR for fat for adults is 20-35% of calories.
Type of fat affects heart disease more than amount of fat. Sat & trans fats are worst; replace with unsaturated, especially polyunsaturated.
Limit sat fat to <10% of calories.
Eat as little cholesterol as possible to reduce heart disease risk.
Get at least 2.5 hr/wk moderately intense physical activity.
Choose activities that build cardio endurance, muscle strength, bone strength, flexibility.
Plan Smart to Eat Smart
Healthy eating patterns: Healthy US-Style, DASH, Healthy Mediterranean-Style, Healthy Vegetarian.
Healthy eating
• Plenty of veggies, fruits
• Whole grains
• Moderate amounts & variety of protein (fish, lean meats, poultry, eggs, beans, nuts seeds)
• Enough fat-free & low-fat dairy
• Limit added sugar, solid fats (sat & trans); replace with healthy oils
Whole grains (or pseudo-grains)
• Whole barley
• Black rice
• Brown rice
• Buckwheat
• Bulgur
• Einkorn
• Whole farro (emmer wheat)
• Freekeh
• Hominy
• Kamut (can be)
• Kaniwa (often is)
• Millet
• Whole oats
• Popcorn
• Quinoa (often is)
• Whole rye
• Sorghum
• Spelt (can be)
• Teff (often is)
• Triticale
• Whole wheat
• Wheat berries
Dark leafy greens
• Spinach
• Romaine lettuce
• Watercress
• Dark-green leafy lettuce
• Endive
• Escarole
• Collards
• Mustard greens
• Kale
• Beet greens
• Chard
• Chicory
• Fennel greens
Corn is more nutritious than commonly thought.
Dairy reduces risk of low bone mass, osteoporosis. It's especially important during childhood & adolescence.
Dairy is best source of calcium, vitamin D, riboflavin; good source of other nutrients. Without dairy, hard to get enough calcium & vitamin D; may not get enough potassium.
Milk & milk products reduce risk of heart disease & type 2 diabetes.
Yogurt is a great dairy option.
Aim for 3 cups/day dairy (2 - 2.5 cups for kids under 8). Many people don't get enough.
If you don't consume dairy, get calcium & vitamin D from fortified soy "milk" or soy yogurt or calcium-rich foods (canned salmon & sardines & perch with bones, collard & turnip & mustard greens, kale, bok choy, broccoli, okra, rutabaga, some legumes, tempeh, almonds, soybeans, tofu with calcium sulfates, figs).
Eat milled or ground flaxseed; whole seeds aren't digested.
Aim for 5 - 6.5 oz/day protein. Most Americans get enough.
Eat 8 oz/wk fish. Eat fish 2x/wk. Include only fish rich in omega-3 (salmon, herring, mackerel, trout, anchovies, sardines, Pacific oysters).
Choose lean meat & poultry (>92% lean). Remove skin & fat.
Eggs are high-quality protein with good amount of nutrients, including choline. They don't significantly increase heart disease risk for healthy people. No need to limit unless doctor advises. Their cholesterol doesn't much affect blood cholesterol for most people. If advised to limit cholesterol, use egg whites.
For deli meats, choose lean turkey, roast beef, ham.
Limit processed meats (ham, sausage, hot dogs, etc.). Nitrates & nitrites may increase cancer risk.
Most fat should be mono- or polyunsaturated.
Vegetarians get enough protein; vegans can, with effort.
Paleo is too high in fat & protein & too low in carbs, vitamins, minerals.
Go easy on nuts due to high fat (though mostly unsaturated).
Think Your Drinks
Amount of fluoride in fluoridated water is usually too low to cause harm. If your water has >4 mg fluoride/L of water, take action to reduce it, or use different water.
Fluoride in toothpaste only protects teeth for 1-2 hrs; fluoride in water keeps low level in mouth.
Use bottled water within 2 yrs.
It isn't necessary to filter US tap water unless your water supply requires it for safety. Most effective filters meet NSF International Standard of 53 for cyst removal or reduction.
No studies support "detoxing" with juice cleanse, coconut water, fasting; liver detoxes regardless.
Soy "milk" fortified with calcium & vitamin D is alternative most similar to milk. Other "milks" aren't nutritionally similar.
Most athletes don't need sports drinks unless they've exercised for 1 hr or more; water is fine. You get much more sodium, electrolytes, vitamins from food.
Part II Food and Nutrition: Choices in the Marketplace
Producing Your Food
Washing produce removes remaining pesticide residue. Soap, detergent, produce wash aren't recommended.
Pesticide residue tolerances are set 100-1000x lower than amount that would cause harm.
Remove outer leaves of lettuce and other leafy veggies.
For produce where you eat peel, clean with veggie brush.
Clean organic produce, because they may have non-organic pesticides.
There's no evidence that GMOs are harmful.
Limit meat & fish cured, fermented, salted, smoked; likely carcinogenic.
BPA risk is likely minimal.
Data is insufficient to link Yellow #5 to hyperactivity. No evidence links it to asthma.
Shop with Nutrition Savvy
Dates on foods indicate peak flavor or freshness, not when food is unsafe to eat. Many nonperishable foods are safe to eat long after date.
Egg yolk color reflects chicken feed, not egg nutrition.
Organic, free-range, or cage-free eggs aren't more nutritious.
Eat raw, dry-roasted, or oil-roasted nuts and peanuts; whatever you prefer.
Healthy seeds: chia, flax, hemp, pumpkin, sesame, sunflower.
Sea salt isn't healthier than table salt.
Keep Your Food Safe
Microwaving damp sponge for 1 min kills 99% of bacteria, yeasts, molds.
Store potatoes & onions separately.
Put tomatoes in fridge unless they'll be eaten in 1-2 days.
Nonperishables (canned foods, honey, spices, packaged cereals & crackers) don't become unsafe to eat after long storage, but may lose flavor.
Putting bread in fridge makes it stale sooner.
Refrigerate or freeze whole grains to extend shelf life.
Blood spots on eggs are harmless.
Raw milk isn't healthier, and has greater risk of harmful bacteria.
It's safe to refreeze previously frozen food after thawing or cooking.
Wash produce before cutting through it, to prevent bacteria from spreading to interior.
There's not enough research to conclude that acrylamide is harmful.
Don't eat perishable food (meat, poultry, fish, eggs) that have been at room temp over 2 hrs (1 hr if over 90° F).
Health benefits of 8 oz fish/wk outweigh mercury risk. Low-mercury fish: canned light tuna, catfish, pollock, salmon, shrimp.
Cook for Flavor and Health
MSG is generally recognized as safe (GRAS).
Lycopene is better absorbed from cooked or processed tomatoes, Carotenoids are better absorbed from cooked foods.
Don't rinse grains; that can wash away nutrients (but rinse quinoa).
Use Supplements Wisely
Athletes don't need protein supplements; they can get enough from food.
If you don't consume enough dairy, you may need calcium & vitamin D supplements.
If you don't consume many animal foods, you may need calcium, iron, zinc, vitamin B12, vitamin D supplements.
You don't need >100% of RDA except for rare medical conditions; too much can be harmful.
There's no convincing evidence that fish oil protects against heart disease, and conflicting evidence that it increases risk of prostate cancer. Fish is better than fish oil supplements.
Part III Nutrients: What's Inside Your Food
Carbs: Sugars, Starches, and fiber
Natural sweeteners (honey, agave, etc.) aren't significantly different from other sugars in nutrients.
Sugar doesn't cause hyperactivity.
High fructose corn syrup isn't less healthy than other sugars.
There isn't consistent evidence that aspartame is unhealthy.
Non-nutritive sweeteners are safe.
Protein Power
Most Americans consume more protein than min RDA (older people may not), but less than optimal amount.
Excess protein becomes body fat or glycogen for energy storage.
Chia seeds are good source of protein, omega-3, minerals, vitamins, fiber.
Fat Facts
Eating less fat & more carbs may cause increase in triglycerides & decrease in HDL; bad for heart.
If <20% of your calories come from fat, you may lack vitamin E & essential fatty acids.
Ghee is high in sat fat.
Vitamins and Minerals
Hair analysis isn't an accurate way to check nutrition.
Part IV Food: For Every Age and Every Stage
Help Kids Grow Up Healthy
Give kids whole milk before age 2; after that, fat-free or 1%.
Tackle Men's Nutrition Issues
Potatoes are good source of vitamins, complex carbs, fiber (in skin).
Nearly all hair loss in men is genetic. There's no cure, and supplements don't help.
Part V Smart Eating: Preventing and Managing Health Issues
Reach and Maintain Your Healthy Weight
Fat helps body absorb fat-soluble vitamins (A, D, E, K).
Manage Cardiovascular Disease, Diabetes, and Cancer
Due to skin cancer risk, better to get vitamin D from food and, if needed, supplement.
High-heat methods to cook meat, poultry, fish cause HCAs, which may be carcinogenic. Charring creates other potential carcinogens, including PAHs. Sensible amounts of such foods are OK.
Large amounts of processed meat, poultry, fish increase risk of colorectal & stomach cancers.
Manage Other Diet-Related Health Issues
Don't "starve" a cold or any other illness; body needs nutrients to recover.
Vitamin C doesn't prevent or cure colds, but may reduce symptoms or shorten duration if taken before symptoms start.
Large doses of vitamin D don't boost immunity.
Zinc lozenges or syrup may slightly shorten cold duration if taken 1st day of symptoms.
Any carbs (not only sugars) feed bacteria in dental plaque.
Brush teeth after breakfast and before bed.
Brushing teeth too often can damage enamel.
Optimal amount of fluoride is from brushing 2x/day, not more.
Part IV Resources for Healthy Eating
Keep "Well" Informed
Credible sources
• Health and Medicine Division (HMD) of National Academes of Science, Engineering, and Medicine (NASEM)
• US Dept of Health and Human Services (DHHS)
• USDA
• CDC
• Academy of Nutrition and Dietetics
• American Academy of Pediatrics
• New England Journal of Medicine
• Lancet
• Journal of the American Medical Association
• Journal of the Academy of Nutrition and Dietetics
Look for RDN (or RD), NDTR (or DTR), LDN, LD credentials. "Nutritionist" or "diet counselor" aren't licensed or regulated in many states.
Part I Wellness: Eat Smart, Get Active, Live Well
Making Your Food and Lifestyle Choices Count
Fat-free & low-fat dairy provide important nutrients (calcium, vitamin D, potassium). Eat less cheese & more milk & yogurt.
Tropical oils (coconut, palm, palm kernel) are unhealthy due to sat fat.
Use vegetable oils (canola, corn, cottonseed, olive, safflower, soybean, peanut, sunflower, walnut, sesame, flaxseed).
Eat foods with healthy oils (avocados, nuts, olives, some fish) instead of meat, poultry.
Most Americans don't get enough potassium, calcium, vitamin D, fiber.
AMDR for fat for adults is 20-35% of calories.
Type of fat affects heart disease more than amount of fat. Sat & trans fats are worst; replace with unsaturated, especially polyunsaturated.
Limit sat fat to <10% of calories.
Eat as little cholesterol as possible to reduce heart disease risk.
Get at least 2.5 hr/wk moderately intense physical activity.
Choose activities that build cardio endurance, muscle strength, bone strength, flexibility.
Plan Smart to Eat Smart
Healthy eating patterns: Healthy US-Style, DASH, Healthy Mediterranean-Style, Healthy Vegetarian.
Healthy eating
• Plenty of veggies, fruits
• Whole grains
• Moderate amounts & variety of protein (fish, lean meats, poultry, eggs, beans, nuts seeds)
• Enough fat-free & low-fat dairy
• Limit added sugar, solid fats (sat & trans); replace with healthy oils
Whole grains (or pseudo-grains)
• Whole barley
• Black rice
• Brown rice
• Buckwheat
• Bulgur
• Einkorn
• Whole farro (emmer wheat)
• Freekeh
• Hominy
• Kamut (can be)
• Kaniwa (often is)
• Millet
• Whole oats
• Popcorn
• Quinoa (often is)
• Whole rye
• Sorghum
• Spelt (can be)
• Teff (often is)
• Triticale
• Whole wheat
• Wheat berries
Dark leafy greens
• Spinach
• Romaine lettuce
• Watercress
• Dark-green leafy lettuce
• Endive
• Escarole
• Collards
• Mustard greens
• Kale
• Beet greens
• Chard
• Chicory
• Fennel greens
Corn is more nutritious than commonly thought.
Dairy reduces risk of low bone mass, osteoporosis. It's especially important during childhood & adolescence.
Dairy is best source of calcium, vitamin D, riboflavin; good source of other nutrients. Without dairy, hard to get enough calcium & vitamin D; may not get enough potassium.
Milk & milk products reduce risk of heart disease & type 2 diabetes.
Yogurt is a great dairy option.
Aim for 3 cups/day dairy (2 - 2.5 cups for kids under 8). Many people don't get enough.
If you don't consume dairy, get calcium & vitamin D from fortified soy "milk" or soy yogurt or calcium-rich foods (canned salmon & sardines & perch with bones, collard & turnip & mustard greens, kale, bok choy, broccoli, okra, rutabaga, some legumes, tempeh, almonds, soybeans, tofu with calcium sulfates, figs).
Eat milled or ground flaxseed; whole seeds aren't digested.
Aim for 5 - 6.5 oz/day protein. Most Americans get enough.
Eat 8 oz/wk fish. Eat fish 2x/wk. Include only fish rich in omega-3 (salmon, herring, mackerel, trout, anchovies, sardines, Pacific oysters).
Choose lean meat & poultry (>92% lean). Remove skin & fat.
Eggs are high-quality protein with good amount of nutrients, including choline. They don't significantly increase heart disease risk for healthy people. No need to limit unless doctor advises. Their cholesterol doesn't much affect blood cholesterol for most people. If advised to limit cholesterol, use egg whites.
For deli meats, choose lean turkey, roast beef, ham.
Limit processed meats (ham, sausage, hot dogs, etc.). Nitrates & nitrites may increase cancer risk.
Most fat should be mono- or polyunsaturated.
Vegetarians get enough protein; vegans can, with effort.
Paleo is too high in fat & protein & too low in carbs, vitamins, minerals.
Go easy on nuts due to high fat (though mostly unsaturated).
Think Your Drinks
Amount of fluoride in fluoridated water is usually too low to cause harm. If your water has >4 mg fluoride/L of water, take action to reduce it, or use different water.
Fluoride in toothpaste only protects teeth for 1-2 hrs; fluoride in water keeps low level in mouth.
Use bottled water within 2 yrs.
It isn't necessary to filter US tap water unless your water supply requires it for safety. Most effective filters meet NSF International Standard of 53 for cyst removal or reduction.
No studies support "detoxing" with juice cleanse, coconut water, fasting; liver detoxes regardless.
Soy "milk" fortified with calcium & vitamin D is alternative most similar to milk. Other "milks" aren't nutritionally similar.
Most athletes don't need sports drinks unless they've exercised for 1 hr or more; water is fine. You get much more sodium, electrolytes, vitamins from food.
Part II Food and Nutrition: Choices in the Marketplace
Producing Your Food
Washing produce removes remaining pesticide residue. Soap, detergent, produce wash aren't recommended.
Pesticide residue tolerances are set 100-1000x lower than amount that would cause harm.
Remove outer leaves of lettuce and other leafy veggies.
For produce where you eat peel, clean with veggie brush.
Clean organic produce, because they may have non-organic pesticides.
There's no evidence that GMOs are harmful.
Limit meat & fish cured, fermented, salted, smoked; likely carcinogenic.
BPA risk is likely minimal.
Data is insufficient to link Yellow #5 to hyperactivity. No evidence links it to asthma.
Shop with Nutrition Savvy
Dates on foods indicate peak flavor or freshness, not when food is unsafe to eat. Many nonperishable foods are safe to eat long after date.
Egg yolk color reflects chicken feed, not egg nutrition.
Organic, free-range, or cage-free eggs aren't more nutritious.
Eat raw, dry-roasted, or oil-roasted nuts and peanuts; whatever you prefer.
Healthy seeds: chia, flax, hemp, pumpkin, sesame, sunflower.
Sea salt isn't healthier than table salt.
Keep Your Food Safe
Microwaving damp sponge for 1 min kills 99% of bacteria, yeasts, molds.
Store potatoes & onions separately.
Put tomatoes in fridge unless they'll be eaten in 1-2 days.
Nonperishables (canned foods, honey, spices, packaged cereals & crackers) don't become unsafe to eat after long storage, but may lose flavor.
Putting bread in fridge makes it stale sooner.
Refrigerate or freeze whole grains to extend shelf life.
Blood spots on eggs are harmless.
Raw milk isn't healthier, and has greater risk of harmful bacteria.
It's safe to refreeze previously frozen food after thawing or cooking.
Wash produce before cutting through it, to prevent bacteria from spreading to interior.
There's not enough research to conclude that acrylamide is harmful.
Don't eat perishable food (meat, poultry, fish, eggs) that have been at room temp over 2 hrs (1 hr if over 90° F).
Health benefits of 8 oz fish/wk outweigh mercury risk. Low-mercury fish: canned light tuna, catfish, pollock, salmon, shrimp.
Cook for Flavor and Health
MSG is generally recognized as safe (GRAS).
Lycopene is better absorbed from cooked or processed tomatoes, Carotenoids are better absorbed from cooked foods.
Don't rinse grains; that can wash away nutrients (but rinse quinoa).
Use Supplements Wisely
Athletes don't need protein supplements; they can get enough from food.
If you don't consume enough dairy, you may need calcium & vitamin D supplements.
If you don't consume many animal foods, you may need calcium, iron, zinc, vitamin B12, vitamin D supplements.
You don't need >100% of RDA except for rare medical conditions; too much can be harmful.
There's no convincing evidence that fish oil protects against heart disease, and conflicting evidence that it increases risk of prostate cancer. Fish is better than fish oil supplements.
Part III Nutrients: What's Inside Your Food
Carbs: Sugars, Starches, and fiber
Natural sweeteners (honey, agave, etc.) aren't significantly different from other sugars in nutrients.
Sugar doesn't cause hyperactivity.
High fructose corn syrup isn't less healthy than other sugars.
There isn't consistent evidence that aspartame is unhealthy.
Non-nutritive sweeteners are safe.
Protein Power
Most Americans consume more protein than min RDA (older people may not), but less than optimal amount.
Excess protein becomes body fat or glycogen for energy storage.
Chia seeds are good source of protein, omega-3, minerals, vitamins, fiber.
Fat Facts
Eating less fat & more carbs may cause increase in triglycerides & decrease in HDL; bad for heart.
If <20% of your calories come from fat, you may lack vitamin E & essential fatty acids.
Ghee is high in sat fat.
Vitamins and Minerals
Hair analysis isn't an accurate way to check nutrition.
Part IV Food: For Every Age and Every Stage
Help Kids Grow Up Healthy
Give kids whole milk before age 2; after that, fat-free or 1%.
Tackle Men's Nutrition Issues
Potatoes are good source of vitamins, complex carbs, fiber (in skin).
Nearly all hair loss in men is genetic. There's no cure, and supplements don't help.
Part V Smart Eating: Preventing and Managing Health Issues
Reach and Maintain Your Healthy Weight
Fat helps body absorb fat-soluble vitamins (A, D, E, K).
Manage Cardiovascular Disease, Diabetes, and Cancer
Due to skin cancer risk, better to get vitamin D from food and, if needed, supplement.
High-heat methods to cook meat, poultry, fish cause HCAs, which may be carcinogenic. Charring creates other potential carcinogens, including PAHs. Sensible amounts of such foods are OK.
Large amounts of processed meat, poultry, fish increase risk of colorectal & stomach cancers.
Manage Other Diet-Related Health Issues
Don't "starve" a cold or any other illness; body needs nutrients to recover.
Vitamin C doesn't prevent or cure colds, but may reduce symptoms or shorten duration if taken before symptoms start.
Large doses of vitamin D don't boost immunity.
Zinc lozenges or syrup may slightly shorten cold duration if taken 1st day of symptoms.
Any carbs (not only sugars) feed bacteria in dental plaque.
Brush teeth after breakfast and before bed.
Brushing teeth too often can damage enamel.
Optimal amount of fluoride is from brushing 2x/day, not more.
Part IV Resources for Healthy Eating
Keep "Well" Informed
Credible sources
• Health and Medicine Division (HMD) of National Academes of Science, Engineering, and Medicine (NASEM)
• US Dept of Health and Human Services (DHHS)
• USDA
• CDC
• Academy of Nutrition and Dietetics
• American Academy of Pediatrics
• New England Journal of Medicine
• Lancet
• Journal of the American Medical Association
• Journal of the Academy of Nutrition and Dietetics
Look for RDN (or RD), NDTR (or DTR), LDN, LD credentials. "Nutritionist" or "diet counselor" aren't licensed or regulated in many states.
September 11, 2018
I buy this book every time a new edition is published. I could not do my research of any food item with out this book.
June 21, 2021
You can tell that some of the information is already outdated. There's a lot of repetitive statements throughout the book. One of the more annoying statements was that "such and such" wouldn't be a problem with a nutritionally balanced diet, but the wroters don't give ideas on making it balanced to compensate for whatever it is you are lacking. The book does have some good charts, and I believe could provide a good starting point, however, I do not think this book is the only reference that should be used.
Displaying 1 - 5 of 5 reviews