Description
TABLE OF CONTENTS
1 Nutrition: Food for Health 1
Case Study 2
Nutrition, Food Choices, and the American Diet 2
Food Provides Nutrients 6
Nutrition and Health 11
The Science Behind Nutrition 17
Evaluating Nutrition Information 24
Case Study Outcome 28
Summary 29
2 Nutrition Guidelines: Applying the Science of Nutrition 30
Case Study 31
The Development of Nutrition Recommendations 31
Dietary Reference Intakes 34
The Dietary Guidelines for Americans, 2015–2020 37
MyPlate: Putting the Dietary Guidelines into Practice 42
Food and Supplement Labels 48
Other Nutrition Guidelines 57
Assessing Nutritional Health 59
Case Study Outcome 66
Summary 67
3 Digestion, Absorption, and Metabolism 68
Case Study 69
Food Becomes Us 69
The Digestive System 71
Digestion and Absorption 74
The Gastrointestinal Tract and Health 83
Delivering Nutrients to Body Cells 95
Metabolism of Nutrients: An Overview 99
Elimination of Metabolic Wastes 101
Case Study Outcome 103
Summary 103
Types of Carbohydrates 109
Carbohydrates in the Digestive Tract 114
Carbohydrates in the Body 118
Carbohydrates and Health 123
Meeting Recommendations for Carbohydrate Intake 133
Case Study Outcome 144
Summary 144
5 Lipids: Triglycerides, Phospholipids, and Cholesterol 146
Case Study 147
Fats in Our Food 147
Types of Lipids 149
Lipids in the Digestive Tract 156
Lipid Transport in the Body 157
Lipids and Health 165
Meeting Recommendations for Fat Intake 174
Case Study Outcome 183
Summary 183
Focus on Alcohol 186
What’s in Alcoholic Beverages? 187
Alcohol Absorption and Excretion 188
Alcohol Metabolism 189
Adverse Effects of Alcohol Consumption 191
Benefits of Moderate Alcohol Consumption 196
6 Proteins and Amino Acids 198
Case Study 199
Protein in Our Food 199
Protein Molecules 201
Protein in the Digestive Tract 203
Amino Acid Functions in the Body 205
Functions of Body Proteins 211
Protein, Amino Acids, and Health 214
Meeting Recommendations for Protein Intake 220
Vegetarian Diets 228
Case Study Outcome 232
Summary 233
7 Energy Balance and Weight Management 235
Case Study 236
Body Weight and Health 236
Guidelines for a Healthy Body Weight 241
Exploring Energy Balance 246
Estimating Energy Requirements 255
What Determines Body Size and Shape? 259
Approaches to Weight Loss 270
Case Study Outcome 279
Summary 279
Focus on Eating Disorders 281
What Are Eating Disorders? 282
What Causes Eating Disorders? 283
Anorexia Nervosa 286
Bulimia Nervosa 288
Binge-Eating Disorder 290
Eating Disorders in Special Groups 292
Preventing and Getting Treatment for Eating Disorders 297
8 The Water-Soluble Vitamins 299
Case Study 300
What Are Vitamins? 301
Thiamin 308
Riboflavin 311
Niacin 313
Biotin 317
Pantothenic Acid 318
Vitamin B6 319
Folate (Folic Acid) 324
Vitamin B12 329
Vitamin C 333
Choline and Other Vitamin-Like Compounds 338
Case Study Outcome 340
Summary 341
9 The Fat-Soluble Vitamins 343
Case Study 344
Fat-Soluble Vitamins in Our Diet 344
Vitamin A Sources and Functions 345
Vitamin D 355
Vitamin E 361
Vitamin K 364
Case Study Outcome 371
Summary 372
Focus on Phytochemicals 374
Phytochemicals in Our Food 375
How to Choose a Phytochemical-Rich Diet 379
10 Water and the Electrolytes 382
Case Study 383
Water: The Internal Sea 383
Water Balance 38
Electrolytes: Salts of the Internal Sea 393
Hypertension 398
Healthy Electrolyte Intakes 402
Case Study Outcome 407
Summary 408
11 Major Minerals and Bone Health 409
Case Study 410
What Are Minerals? 410
Minerals, Osteoporosis, and Bone Health 414
Calcium (Ca) 423
Phosphorus (P) 430
Magnesium (Mg) 432
Sulfur (S) 434
Case Study Outcome 435
Summary 436
12 The Trace Minerals 438
Case Study 439
Trace Minerals in Our Diet 439
Iron (Fe) Sources and Functions 440
Meeting Iron Needs 444
Zinc (Zn) 450
Copper (Cu) 454
Manganese (Mn) 456
Selenium (Se) 457
Iodine (I) 461
Chromium (Cr) 465
Fluoride (F) 466
Molybdenum (Mo) 471
Other Trace Elements 471
Case Study Outcome 472
Summary 472
Focus on Dietary Supplements 474
What Is a Dietary Supplement? 475
Nutrient Supplements 478
Substances Made in the Body 479
Phytochemical Supplements 482
Herbal Supplements 483
13 Nutrition and Physical Activity 487
Case Study 488
Nutrition, Physical Activity, and Health 488
Physical Activity Recommendations 493
Exercise and Energy Metabolism 498
Energy and Nutrient Needs for Physical Activity 505
Fluid Needs for Physical Activity 512
Food and Drink to Maximize Performance 517
Ergogenic Aids: Do Supplements Enhance Athletic Performance? 520
Case Study Outcome 528
Summary 529
14 Nutrition During Pregnancy and Lactation 531
Case Study 532
The Physiology of Pregnancy 531
The Nutritional Needs of Pregnancy 540
Factors That Increase the Risks of Pregnancy 547
Lactation 554
The Nutritional Needs of Infancy 558
Feeding the Newborn 563
Case Study Outcome 569
Summary 569
15 Nutrition from Infancy to Adolescence 571
Case Study 572
Starting Right for a Healthy Life 572
Nourishing Infants, Toddlers, and Children 575
Nutrition and Health Concerns in Infants and Children 584
Adolescents 591
Special Concerns of Teenagers 595
Case Study Outcome 599
Summary 599
16 Nutrition and Aging: The Adult Years 601
Case Study 602
What Is Aging? 602
What Causes Aging? 604
Aging and the Risk of Malnutrition 606
Nutritional Needs and Concerns of Older Adults 614
Keeping Older Adults Healthy 618
Case Study Outcome 626
Summary 627
17 Food Safety 628
Case Study 629
How Can Food Make Us Sick? 629
Keeping Food Safe 631
Pathogens in Food 636
How to Reduce the Risk of Microbial Food-Borne Illness 644
Agricultural and Industrial Chemicals in Food 648
Technology for Keeping Food Safe 654
Case Study Outcome 663
Summary 663
Focus on Biotechnology 665
How Does Biotechnology Work? 666
Applications of Modern Biotechnology 671
Safety and Regulation of Genetically Modified Foods 675
18 World Hunger and Malnutrition 679
Case Study 680
The Two Faces of Malnutrition 680
Causes of Hunger and Undernutrition 684
Eliminating World Hunger 691
Hunger at Home 697
Case Study Outcome 702
Summary 703
Appendix A A-1
Appendix B B-1
Appendix C C-1
Appendix D D-1
Appendix E E-1
Appendix F F-1
Appendix G G-1
Appendix H H-1
Appendix I I-1
Appendix J J-1
Appendix K K-1
Glossary GL-1
- References R-1
Index I-1
