Visualizing Nutrition

Mary Grosvenor holds a B.A. in English and a M.S. in Nutrition Science, affording her an ideal background for nutrition writing. She is a registered dietitian and has worked in clinical and research nutrition in hospitals in communities large and small in the western United States. She has had an extensive career teaching at community colleges and has published research articles on nutritional assessment as well as nutrition and cancer. Her training and experience provide practical insights into the application and presentation of the science found in this title. Lori Smolin holds a B.S. in Nutritional Science from Cornell where she studied human nutrition and food science. She received a doctorate from the University of Wisconsin, Madison, focusing on B vitamins, homocysteine accumulation and metabolism. She completed post-doctoral training at the Harbor-UCLA Medical Center where she studied human obesity, and the University of California–San Diego where she studied genetic defects in amino acid metabolism. Dr. Smolin is currently at the University of Connecticut where she has taught both in the Department of Nutrition Science and the department of Molecular and Cell Biology.

1 Nutrition: Everyday Choices 1

1.1 Food Choices and Nutrient Intake 2

1.2 Nutrients and Their Functions 6

1.3 Nutrition in Health and Disease 9

1.4 Choosing a Healthy Diet 13

1.5 Evaluating Nutrition Information 15

2 Guidelines for a Healthy Diet 25

2.1 Nutrition Recommendations 26

2.2 Dietary Reference Intakes (DRIs) 31

2.3 The Dietary Guidelines for Americans 33

2.4 MyPlate: Putting the Guidelines into Practice 38

2.5 Food and Supplement Labels 42

3 Digestion: From Meals to Molecules 51

3.1 The Organization of Life 52

3.2 The Digestive System 55

3.3 Digestion and Absorption of Nutrients 57

3.4 The Digestive System in Health and Disease 65

3.5 Delivering Nutrients and Eliminating Wastes 73

3.6 An Overview of Metabolism 77

4 Carbohydrates: Sugars, Starches, and Fibers 82

4.1 Carbohydrates in Our Food 83

4.2 Types of Carbohydrates 85

4.3 Carbohydrate Digestion and Absorption 88

4.4 Carbohydrate Functions 92

4.5 Carbohydrates in Health and Disease 96

4.6 Meeting Carbohydrate Needs 102

5 Lipids: Fats, Phospholipids, and Sterols 113

5.1 Fats in Our Food 114

5.2 Types of Lipids 115

5.3 Absorbing and Transporting Lipids 121

5.4 Lipid Functions 125

5.5 Lipids in Health and Disease 128

5.6 Meeting Lipid Needs 133

6 Proteins and Amino Acids 143

6.1 Proteins in Our Food 144

6.2 The Structure of Amino Acids and Proteins 145

6.3 Protein Digestion and Absorption 147

6.4 Protein Synthesis and Functions 149

6.5 Protein in Health and Disease 153

6.6 Meeting Protein Needs 157

6.7 Vegetarian Diets 163

7 Vitamins 170

7.1 A Vitamin Primer 171

7.2 Vitamins and Energy Metabolism 179

7.3 Vitamins and Healthy Blood 186

7.4 Antioxidant Vitamins 196

7.5 Vitamins in Gene Expression 200

7.6 Meeting Needs with Dietary Supplements 211

8 Water and Minerals 219

8.1 Water 220

8.2 An Overview of Minerals 226

8.3 Electrolytes: Sodium, Potassium, and Chloride 232

8.4 Minerals and Bone Health 240

8.5 Minerals and Healthy Blood 249

8.6 Antioxidant Minerals 253

8.7 Minerals and Energy Metabolism 257

9 Energy Balance and Weight Management 265

9.1 Body Weight and Health 266

9.2 Energy Balance 273

9.3 What Determines Body Size and Shape? 278

9.4 Managing Body Weight 283

9.5 Medications and Surgery for Weight Loss 290

9.6 Eating Disorders 293

10 Nutrition, Fitness, and Physical Activity 304

10.1 Food, Physical Activity, and Health 305

10.2 The Four Components of Fitness 307

10.3 Physical Activity Recommendations 309

10.4 Fueling Activity 313

10.5 Energy and Nutrient Needs for Physical Activity 319

10.6 Food and Drink to Optimize Performance 325

10.7 Ergogenic Aids 329

11 Nutrition during Pregnancy and Infancy 339

11.1 Changes in the Body during Pregnancy 340

11.2 Nutritional Needs during Pregnancy 345

11.3 Factors That Increase the Risks Associated with Pregnancy 351

11.4 Lactation 356

11.5 Nutrition for Infants 359

12 Nutrition from 1 to 100 371

12.1 The Nutritional Health of America’s Youth 372

12.2 Nutrition for Children 376

12.3 Nutrition for Adolescents 383

12.4 Nutrition for the Adult Years 388

12.5 The Impact of Alcohol Throughout Life 397

13 How Safe Is Our Food Supply? 405

13.1 Keeping Food Safe 406

13.2 Pathogens in Food 410

13.3 Preventing Microbial Food-Borne Illness 417

13.4 Agricultural and Industrial Chemicals in Food 421

13.5 Technology for Keeping Food Safe 427

13.6 Biotechnology 432

14 Feeding the World 440

14.1 The Two Faces of Malnutrition 441

14.2 Causes of Hunger around the World 443

14.3 Causes of Hunger in the United States 448

14.4 Eliminating World Hunger 450

14.5 Eliminating Food Insecurity in the United States 457

APPENDIX A Dietary Reference Intakes A-1

ONLINE APPENDICES

APPENDIX A Dietary Reference Intakes

APPENDIX B Healthy Eating Patterns

APPENDIX C U.S. Nutrition Guidelines and Recommendations

APPENDIX D Energy Expenditure for Various Activities

APPENDIX E Standards for Body Size

APPENDIX F Normal Physiological Standards of Nutritional Relevance

APPENDIX G Choice (Exchange) Lists

APPENDIX H Food and Supplement Labels

APPENDIX I World Health Organization Nutrition Recommendations

APPENDIX J Calculations and Conversions

APPENDIX K Popular Dietary Supplements

APPENDIX L Answers to thinking it through

GLOSSARY GL-1

REFERENCES R-1

INDEX I-1