Page 280 - How to Be a Conscious Eater - Making Food Choices That Are Good for You

Saturated fat, 45–46, 47, 176–78, Tofu, 94
179, 185 Trans fat, 45, 46, 178, 179
School food programs, 249–50 Tuna, 115
Seafood. See Fish and seafood Turkey, 82, 94, 132, 135
Seafood Watch, 88, 107–10, 111,
116, 119, 151–52 U
Seasonal produce, 19, 79 Unsaturated fats, 46–47, 66, 103
Seeds, 104
Serving (portion) sizes: of fruits V
and vegetables, 13; on labels, Vegan and vegetarian diets,
176; in restaurants, 226, 229, 59–61, 157, 218–19, 237
246–47, 257 Vegetables, 3, 104, 161, 192, 194,
Sesame oil, 62, 63 195, 201; grilling, 143–44. See
Shopping lists, 23 also Produce
Shrimp, 117–20
Slavery at sea, 117–20 W
Soda, 8, 10, 42, 166, 169, 190, 194, Walnut oil, 62, 63
195 Water, 8–12, 195; containers for,
Sodium, 178; “reduced,” 185–86 164–66; cost of, 8–9; fizzy,
Soil health, 71–74 home bubble makers for,
Soy(bean), 27, 60, 209, 241; milk, 164–65; footprint (of foods)
48, 49, 50, 51; oil, 47, 64 and, 6; safety of, 9, 11–12;
Straws, 169, 173 sparkling, making your own,
Styrofoam, 128, 165 12; from wells, 11, 72
Sugars: added, 178–79, 180, Weight, 8, 42, 136, 139, 140, 198;
181, 196–202, 212–13; AHA- cancer risk and, 136, 139
recommended Daily Value of, Wells, drinking water from, 11, 72
196; artificial sweeteners and, Wheat, 27, 32, 36, 37, 38, 72,
199–200; in fruit (fructose), 188, 209, 241. See also Gluten
42–44; many names of, 197; in avoidance
milk and yogurt (lactose), 42 Whole foods, 161–62, 163, 180. See
Sunflower oil, 63, 64, 74 also Grains, whole
Superbugs, 129–33 Whole grains. See Grains, whole
Sweeteners: artificial, 190, Whole Grains Council, 31, 33, 34,
199–200, 205. See also Sugars 35–36, 230
Workers in the food system and
T farmers, well-being of, 72–73,
Takeout, 218; meal kit vs., 215–16 76–77, 92, 99, 118, 233–35, 256,
Teff, 36, 37 257
Third-party certification labels,
183; for animal-based foods, Z
98, 99, 101–2, 111, 112, 119, Zero-waste lifestyle, 174
125–27, 132–33, 146–56, 157; for
plant-based foods, 34, 75–78
Tillage, regenerative agriculture
and, 73, 74
Tipping, 234
Tocopherol, 204

Index 269