Visualizing Nutrition

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 24

2.1 Nutrition Recommendations 25

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 74

3.6 An Overview of Metabolism 78

4 Carbohydrates: Sugars, Starches, and Fibers 83

4.1 Carbohydrates in Our Food 84

4.2 Types of Carbohydrates 87

4.3 Carbohydrate Digestion and Absorption 90

4.4 Carbohydrate Functions 95

4.5 Carbohydrates in Health and Disease 99

4.6 Meeting Carbohydrate Needs 106

5 Lipids: Fats, Phospholipids, and Sterols 116

5.1 Fats in Our Food 117

5.2 Types of Lipids 118

5.3 Absorbing and Transporting Lipids 123

5.4 Lipid Functions 128

5.5 Lipids in Health and Disease 132

5.6 Meeting Lipid Needs 137

6 Proteins and Amino Acids 147

6.1 Proteins in Our Food 148

6.2 The Structure of Amino Acids and Proteins 150

6.3 Protein Digestion and Absorption 153

6.4 Protein Synthesis and Functions 154

6.5 Protein in Health and Disease 159

6.6 Meeting Protein Needs 162

6.7 Vegetarian Diets 168

7 Vitamins 175

7.1 A Vitamin Primer 176

7.2 Vitamins and Energy Metabolism 185

7.3 Vitamins and Healthy Blood 193

7.4 Antioxidant Vitamins 203

7.5 Vitamins in Gene Expression 207

7.6 Meeting Needs with Dietary Supplements 218

8 Water and Minerals 226

8.1 Water 227

8.2 An Overview of Minerals 234

8.3 Electrolytes: Sodium, Potassium, and Chloride 241

8.4 Minerals and Bone Health 249

8.5 Minerals and Healthy Blood 258

8.6 Antioxidant Minerals 262

8.7 Minerals and Energy Metabolism 266

9 Energy Balance and Weight Management 273

9.1 The Obesity Epidemic 274

9.2 Body Weight and Health 278

9.3 Energy Balance 283

9.4 What Determines Body Size and Shape? 288

9.5 Managing Body Weight 293

9.6 Medications and Surgery for Weight Loss 300

9.7 Eating Disorders 303

10 Nutrition, Fitness, and Physical Activity 314

10.1 Food, Physical Activity, and Health 315

10.2 The Components of Fitness 317

10.3 Recommendations for Physical Activity 320

10.4 Fueling Activity 325

10.5 Energy and Nutrient Needs for Physical Activity 331

10.6 Food and Drink to Optimize Performance 337

10.7 Ergogenic Aids 341

11 Nutrition During Pregnancy and Infancy 352

11.1 Changes in the Body During Pregnancy 353

11.2 Nutritional Needs During Pregnancy 358

11.3 Factors That Increase Pregnancy Risks 365

11.4 Lactation 370

11.5 Nutrition for Infants 373

12 Nutrition from 1 to 100 384

12.1 The Nutritional Health of America’s Youth 385

12.2 Nutrition for Children 390

12.3 Nutrition for Adolescents 397

12.4 Nutrition for the Adult Years 402

12.5 The Impact of Alcohol Throughout Life 412

13 How Safe Is Our Food Supply? 420

13.1 Keeping Food Safe 421

13.2 Pathogens in Food 424

13.3 Preventing and Controlling Microbial Food-Borne Illness 432

13.4 Agricultural and Industrial Chemicals in Food 436

13.5 Technology for Keeping Food Safe 442

13.6 Biotechnology 448

14 Feeding the World 456

14.1 The Two Faces of Malnutrition 457

14.2 Causes of Hunger Around the World 459

14.3 Causes of Hunger in the United States 464

14.4 Eliminating World Hunger 466

14.5 Eliminating Food Insecurity in the United States 473

Appendix A Dietary Reference Intakes A-1

Online Appendices

Appendix A Dietary Reference Intakes

Appendix B Healthy Dietary 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