Nutrition

1 Nutrition: Food for Health 3 Nutrition and Our Diet 4 Food Provides Nutrients 6 Food Choices for a Healthy Diet 11 The Science Behind Nutrition 16 Evaluating Nutrition Information 23 APPLICATIONS 28 Summary 29 Review Questions 30 References 31 2 Nutrition Guidelines: Applying the Science of Nutrition 33 The Development of Nutrition Recommendations 34 Dietary Reference Intakes 36 The Dietary Guidelines for Americans 39 MyPlate: Putting the Dietary Guidelines into Practice 44 Food and Supplement Labels 50 APPLICATIONS 70 Summary 72 Review Questions 73 References 73 3 Digestion, Absorption, and Metabolism 75 Food Becomes Us 76 The Digestive System 77 Digestion and Absorption 80 Digestion and Health 89 Delivering Nutrients to Body Cells 99 Metabolism of Nutrients: An Overview 103 Elimination of Metabolic Wastes 105 APPLICATIONS 107 Summary 108 Review Questions 109 References 109 4 Carbohydrates: Sugars, Starches, and Fiber 111 Carbohydrates in Our Food 112 Types of Carbohydrates 116 Carbohydrates in the Digestive Tract 121 Carbohydrates in the Body 126 Carbohydrates and Health 131 Meeting Recommendations for Carbohydrate Intake 141 APPLICATIONS 151 Summary 152 Review Questions 154 References 154 5 Lipids: Triglycerides, Phospholipids, and Cholesterol 157 Fats in Our Food 158 Types of Lipids 160 Lipids in the Digestive Tract 168 Lipid Transport in the Body 169 Lipid Functions in the Body 173 Lipids and Health 178 Meeting Recommendations for Fat Intake 185 APPLICATIONS 196 Summary 197 Review Questions 199 References 199 FOCUS ON Alcohol 202 What's in Alcoholic Beverages? 203 Alcohol Absorption and Excretion 204 Alcohol Metabolism 205 Adverse Effects of Alcohol Consumption 207 Benefits of Alcohol Consumption and Safe Drinking 210 References 212 6 Proteins and Amino Acids 215 Protein in Our Food 216 Protein Molecules 217 Protein in the Digestive Tract 220 Amino Acid Functions in the Body 222 Functions of Body Proteins 227 Protein, Amino Acids, and Health 230 Meeting Recommendations for Protein Intake 236 APPLICATIONS 247 Summary 249 Review Questions 250 References 250 7 Energy Balance and Weight Management 253 The Obesity Epidemic 254 Exploring Energy Balance 256 Estimating Energy Requirements 265 Body Weight and Health 268 Guidelines for a Healthy Body Weight 271 What Determines Body Size and Shape? 276 Recommendations for Managing Body Weight 282 Approaches to Weight Loss 288 APPLICATIONS 298 Summary 299 Review Questions 300 References 300 FOCUS ON Eating Disorders 304 What Are Eating Disorders? 305 What Causes Eating Disorders? 306 Anorexia Nervosa 309 Bulimia Nervosa 311 Binge-Eating Disorder 313 Eating Disorders in Special Groups 314 Preventing and Getting Treatment for Eating Disorders 319 8 The Water-Soluble Vitamins 323 What Are Vitamins? 324 Thiamin 332 Riboflavin 336 Niacin 337 Biotin 341 Pantothenic Acid 342 Vitamin B6 343 Folate (Folic Acid) 347 Vitamin B12 353 Vitamin C 357 Choline 362 APPLICATIONS 363 Summary 364 Review Questions 366 References 366 9 The Fat-Soluble Vitamins 369 Fat-Soluble Vitamins in Our Diet 370 Vitamin A 370 Vitamin D 381 Vitamin E 387 Vitamin K 390 Meeting Needs with Dietary Supplements 392 APPLICATIONS 397 Summary 397 Review Questions 398 References 399 FOCUS ON Phytochemicals 400 Phytochemicals in Our Food 401 How to Choose a Phytochemical-Rich Diet 404 10 Water and the Electrolytes 409 Water: The Internal Sea 410 Electrolytes: Salts of the Internal Sea 421 Hypertension 425 Healthy Electrolyte Intakes 428 APPLICATIONS 435 Summary 435 Review Questions 436 References 437 11 Major Minerals and Bone Health 439 What Are Minerals? 440 Minerals, Osteoporosis, and Bone Health 444 Calcium (Ca) 454 Phosphorus (P) 462 Magnesium (Mg) 464 Sulfur (S) 466 APPLICATIONS 467 Summary 468 Review Questions 469 References 469 12 The Trace Minerals 473 Trace Minerals in Our Diet 474 Iron (Fe) 474 Zinc (Zn) 486 Copper (Cu) 490 Manganese (Mn) 492 Selenium (Se) 493 Chromium (Cr) 501 Molybdenum (Mo) 505 Other Trace Elements 506 APPLICATIONS 507 Summary 508 Review Questions 509 References 510 FOCUS ON Nonvitamin/Nonmineral Supplements 512 What Is a Dietary Supplement? 513 Macronutrient Supplements 514 Substances Made in the Body 515 Phytochemical Supplements 518 Herbal Supplements 519 13 Nutrition and Physical Activity 525 Exercise, Fitness, and Health 526 Exercise Recommendations 530 Exercise and Energy Metabolism 534 Energy and Nutrient Needs for Physical Activity 540 Fluid Needs for Physical Activity 547 Food and Drink to Maximize Performance 551 Ergogenic Aids: Do Supplements Enhance Athletic Performance? 556 APPLICATIONS 565 Summary 565 Review Questions 567 References 567 14 Nutrition During Pregnancy and Lactation 571 The Physiology of Pregnancy 572 The Nutritional Needs of Pregnancy 579 Factors That Increase the Risks of Pregnancy 588 Lactation 595 The Nutritional Needs of Infancy 598 Feeding the Newborn 604 APPLICATIONS 609 Summary 610 Review Questions 611 References 612 15 Nutrition from Infancy to Adolescence 615 Starting Right for a Healthy Life 616 Nourishing Infants, Toddlers, and Young Children 618 Nutrition and Health Concerns in Children 629 Adolescents 634 Special Concerns of Teenagers 639 APPLICATIONS 643 Summary 644 Review Questions 645 References 645 16 Nutrition and Aging: The Adult Years 649 What Is Aging? 650 What Causes Aging? 653 Aging and the Risk of Malnutrition 654 Nutritional Needs and Concerns of Older Adults 664 Keeping Older Adults Healthy 668 APPLICATIONS 674 Summary 675 Review Questions 676 References 676 17 Food Safety 679 How Can Food Make Us Sick? 680 Keeping Food Safe 682 Pathogens in Food 686 Agricultural and Industrial Chemicals in Food 698 Food Technology 704 APPLICATIONS 712 Summary 713 Review Questions 714 References 714 FOCUS ON Biotechnology 716 How Does Biotechnology Work? 717 Applications of Modern Biotechnology 722 Safety and Regulation of Genetically Modified Foods 725 18 World Hunger and Malnutrition 731 The Two Faces of Malnutrition 732 Causes of Hunger and Undernutrition 735 Eliminating World Hunger 743 Hunger at Home 749 APPLICATIONS 756 Summary 757 Review Questions 758 References 758 Appendices A-1 A. Additional DRI Tables A-2 B. Standards for Body Size A-3 C. Normal Blood Values of Nutritional Relevance A-8 D. U.S. Nutrition Recommendations and Guidelines A-10 E. Food and Supplement Labeling Information A-16 F. Energy Expenditure for Various Activities A-20 G. Chemistry and Structures A-22 H. Calculations and Conversions A-37 Glossary G-1 Index I-1