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
