Nutrition & you

Cover
Title Page
Copyright Page
Brief Contents
Contents
Special Features
About the Author
Preface: Why I Wrote Nutrition & You
1 What Is Nutrition?
	What Drives Our Food Choices?
		We Need to Eat and Drink to Live
		We Choose Foods for Many Other Reasons
	What Is Nutrition and Why Is Good Nutrition So Important?
	What Are the Essential Nutrients and Why Do You Need Them?
		Carbohydrates, Fats, and Proteins Provide Energy
		You Can Calculate the Amount of Energy a Food Provides
		Vitamins and Minerals Are Essential for Metabolism
		Water Is Vital for Many Processes in Your Body
	How Should You Get These Important Nutrients?
		The Best Way to Meet Your Nutrient Needs Is with a Well‐Balanced Diet
		You Can Meet Some Nutrient Needs with a Supplement
	How Does the Average American Diet Stack Up?
		The Quality of the American Diet
		Rates of Overweight and Obesity in Americans
		Improving Americans’ Diets Is One Goal of Healthy People 2020
	What’s the Real Deal When It Comes to Nutrition Research and Advice?
		Sound Nutrition Research Begins with the Scientific Method
		Research Studies and Experiments Confirm Hypotheses
		You Can Trust the Advice of Nutrition Experts
		Health Connection: Fast‐Food City
		You Can Obtain Accurate Nutrition Information on the Internet
	Visual Chapter Summary
2 Tools for Healthy Eating
	What Is Healthy Eating and What Tools Can Help?
	What Are the Dietary Reference Intakes?
		DRIs Tell You How Much of Each Nutrient You Need
		DRIs Encompass Several Reference Values
		Focus Figure 2.2 Dietary Reference Intakes
		How to Use the DRIs
	What Are the Dietary Guidelines for Americans?
	What Are MyPlate and ChooseMyPlate.gov?
		MyPlate and ChooseMyPlate.gov Emphasize Changes in Diet, Eating Behaviors, and Physical Activity
		How to Use MyPlate and ChooseMyPlate.gov
	What Is a Food Label and Why Is It Important?
		The Food Label Tells You What’s in the Package
		The Food Label Can Help You Make Healthy Food Choices
		Focus Figure 2.12 Understanding the Nutrition Facts Panel
	Functional Foods: What Role Do They Play in Your Diet?
		Are There Concerns Associated with Consuming Functional Foods?
		How to Use Functional Foods
		Health Connection: Functional Foods and Cholesterol
	Visual Chapter Summary
3 The Basics of Digestion
	What Is Digestion and Why Is It Important?
		Digestion Occurs in the GI Tract
		Digestion Is Mechanical and Chemical
	What Are the Organs of the GI Tract and Why Are They Important?
		Digestion Begins in the Mouth
		Focus Figure 3.3 The Digestive System
		The Stomach Stores, Mixes, and Prepares Food for Digestion
		Most Digestion and Absorption Occurs in the Small Intestine
		Focus Figure 3.6 Anatomy of the Small Intestine
		The Large Intestine Eliminates Waste and Absorbs Water and Some Nutrients
		The Liver, Gallbladder, and Pancreas Are Accessory Organs
	How Do Hormones, Enzymes, and Bile Aid Digestion?
		Hormones Regulate Digestion
		Enzymes Drive the Process of Digestion
		Bile Helps Digest Fat
	How Are Digested Nutrients Absorbed?
		Digested Nutrients Are Absorbed by Three Methods
	What Happens to Nutrients After They Are Absorbed?
		The Circulatory System Distributes Nutrients through Your Blood
		The Lymphatic System Distributes Some Nutrients through Your Lymph Vessels
		Your Body Can Store Some Surplus Nutrients
		The Excretory System Passes Waste Out of the Body
	What Other Body Systems Affect Your Use of Nutrients?
		The Nervous System Stimulates Your Appetite
		The Endocrine System Releases Hormones That Help Regulate the Use of Absorbed Nutrients
	What Are Some Common Digestive Disorders?
		Disorders of the Mouth and Throat
		Esophageal Problems
		Disorders of the Stomach
		Gallbladder Disease
		Disorders of the Intestines
		More Serious Intestinal Disorders
		Health Connection: Tired of Gluten
	Visual Chapter Summary
4 Carbohydrates: Sugars, Starches, and Fiber
	What Are Carbohydrates and Why Do You Need Them?
		Simple Carbohydrates Contain One or Two Sugar Units
		Polysaccharides Are Complex Carbohydrates
		Starch Is the Storage Form in Plants
		Fiber Is Important
		Glycogen Is the Storage Form in Animals
	What Happens to the Carbohydrates You Eat?
		You Digest Carbohydrates in Your Mouth and Intestines
		What Is Lactose Malabsorption and Lactose Intolerance?
		Focus Figure 4.4 Carbohydrate Digestion and Absorption
	How Does Your Body Use Carbohydrates?
		Insulin Regulates Glucose in Your Blood
		Carbohydrates Fuel Your Body between Meals and Help Spare Protein for Other Uses
		Focus Figure 4.6 Hormones Regulate Blood Glucose
		Carbohydrates Fuel Your Body during Fasting and Prevent Ketosis
	How Much Carbohydrate Do You Need and What Are the Best Food Sources?
		You Need a Minimum Amount of Carbohydrates Daily
		The Best Carbohydrates Are Found in These Foods
		Whole Grains Can Help Meet Starch and Fiber Needs
		Fruits and Vegetables Provide Simple Sugars, Starch, and Fiber
		Legumes, Nuts, and Seeds Are Excellent Sources of Carbohydrates and Fiber
		Low‐Fat and Fat‐Free Dairy Products Provide Some Simple Sugars
		Packaged Foods Can Also Provide Carbohydrates
	What’s the Difference between Natural and Added Sugars?
		Foods with Natural Sugars Usually Contain More Nutrients for Fewer Calories
		Processed Foods and Sweets Often Contain Added Sugars
		Are Added Sugars Bad for You?
		Finding the Added Sugars in Your Foods
		How Much Added Sugar Is Too Much?
	Why Is Diabetes a Growing Epidemic?
		What Are the Forms of Diabetes?
		Focus Figure 4.13 Diabetes
		What Effects Does Diabetes Have on Your Body?
		Health Connection: Destined for Diabetes?
		How Is Diabetes Treated and Controlled?
		Why Is Diabetes Called an Epidemic?
		Can Type 2 Diabetes Be Prevented?
		What Is Prediabetes?
	What Are Sugar Substitutes and What Forms Can They Take?
		Polyols Are Sugar Alcohols
		Saccharin Is the Oldest Sugar Substitute
		Aspartame Is Derived from Amino Acids
		Neotame Is Also Made from Amino Acids
		Acesulfame‐K Contains Potassium
		Sucralose Is Made from Sucrose
		Rebaudioside A Is Derived from the Stevia Plant
		Monk Fruit Is Another Sugar Substitute
		Advantame Is the Newer Sugar Substitute
	Why Is Fiber so Important?
		Fiber Helps Prevent Constipation and Diverticulosis
		Fiber Helps Prevent Obesity
		Fiber Helps Prevent Heart Disease, Diabetes, and Cancer
		Too Much Fiber Can Cause Health Problems
	Visual Chapter Summary
5 Fats, Oils, and Other Lipids
	What Are Fats and Why Do You Need Them?
		Fats Serve Multiple Functions in Foods and in Your Body
		Fatty Acids Are Found in Triglycerides and Phospholipids
		Triglycerides Contain Three Fatty Acid Chains
		Sterols Have a Unique Ring Structure
	What Happens to the Fat You Eat?
		You Digest Most Fat in Your Stomach and Small Intestine
		Focus Figure 5.10 Fat Digestion and Absorption
		Lipoproteins Transport Fat through the Lymph and Blood
	How Does Your Body Use Fat and Cholesterol?
		Fat Provides Energy
		Fat Helps You Absorb Certain Compounds and Insulates the Body
		Focus Figure 5.13 The Roles of Lipoproteins
		Essential Fatty Acids Help Keep Cells Healthy
		Cholesterol Has Many Important Roles
	How Much Fat Do You Need Each Day?
		You Need to Consume a Specific Percentage of Your Daily Calories from Fat
		You Need to Consume a Specific Amount of Essential Fatty Acids Daily
		Minimize Saturated and Trans Fats in Your Diet
		The Impact of Cholesterol in Your Diet
	What Are the Best Food Sources of Fats?
	What Are Fat Substitutes and How Can They Be Part of a Healthy Diet?
		Fat Substitutes Can Be Carbohydrate, Protein, or Fat Based
		Reduced‐Fat Products Aren’t Calorie Free
	What Is Heart Disease and What Increases Your Risk?
		Heart Disease Begins with Buildup in the Arteries
		What Are the Risk Factors for Heart Disease?
		Focus Figure 5.20 Development of Atherosclerosis
	What Can You Do to Maintain Healthy Blood Cholesterol Levels to Reduce Your Risk of Heart Disease?
		Minimize Saturated Fats, Trans Fats, and Cholesterol in Your Diet
		Include Fish in Your Weekly Choices
		Health Connection: All Fats Are Not Created Equal
		Eat Plenty of Plant Foods
		Routinely Select Foods Rich in Antioxidants and Phytochemicals
		Strive for Plenty of Exercise and Manage Your Weight
		A Word about Alcohol
		The Whole Is Greater Than the Sum of Its Parts
	Visual Chapter Summary
6 Proteins and Amino Acids
	What Are Proteins and Why Are They Important?
		The Building Blocks of Proteins Are Amino Acids
		Denaturation of Proteins Changes Their Shape
	What Happens to the Protein You Eat?
		You Digest and Absorb Dietary Proteins in Your Stomach and Small Intestine
		Your Body Degrades and Synthesizes Proteins
		Focus Figure 6.4 Protein Digestion and Absorption
		DNA Directs the Synthesis of New Proteins
		Focus Figure 6.6 Protein Synthesis
	How Does Your Body Use Proteins?
		Proteins Provide Structural and Mechanical Support and Help Maintain Body Tissues
		Proteins Build Most Enzymes and Many Hormones
		Proteins Help Maintain Fluid Balance
		Proteins Help Maintain Acid‐Base Balance
		Proteins Transport Substances Throughout the Body
		Proteins Contribute to a Healthy Immune System
		Proteins Can Provide Energy
		Protein Improves Satiety and Appetite Control
	How Much Protein Do You Need?
		Healthy Adults Should Be in Nitrogen Balance
		Not All Protein Is Created Equal
		You Can Determine Your Personal Protein Needs
	What Are the Best Food Sources of Protein?
	What Happens If You Eat Too Much or Too Little Protein?
		Eating Too Much Protein Can Be Unhealthy
		Eating Too Little Protein Can Lead to Poor Health and Malnutrition
	How Do Vegetarians Meet Their Protein Needs?
		Health Connection: Running on Empty
		The Potential Benefits and Risks of a Vegetarian Diet
		How You Can Be a Healthy Vegetarian
		Athletes Can Follow a Vegetarian Diet
	Visual Chapter Summary
7 Vitamins
	What Are Vitamins?
		Vitamins Are Either Fat Soluble or Water Soluble
		Some Vitamins Function as Antioxidants
		Vitamins Differ in Bioavailability
		Vitamins Can Be Destroyed by Air, Water, or Heat
		Overconsumption of Some Vitamins Can Be Toxic
		Provitamins Can Be Converted to Vitamins by the Body
	The Storage of Fat‐Soluble Vitamins
		Exploring Vitamin A
			What Is Vitamin A?
			Functions of Vitamin A
		Focus Figure 7.6 Retinal and Its Role in Vision
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Vitamin E
			What Is Vitamin E?
			Functions of Vitamin E
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Vitamin K
			What Is Vitamin K?
			Functions of Vitamin K
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Vitamin D
			What Is Vitamin D?
			Functions of Vitamin D
			Daily Needs
			Food Sources
			Too Much or Too Little
	The Roles of the Water‐Soluble B Vitamins and Vitamin C
		Exploring Thiamin (B1)
			What Is Thiamin?
			Functions of Thiamin
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Riboflavin (B2)
			What Is Riboflavin?
			Functions of Riboflavin
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Niacin (B3)
			What Is Niacin?
			Functions of Niacin
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Vitamin B6
			What Is Vitamin B6?
			Functions of Vitamin B6
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Folate
			What Is Folate?
			Functions of Folate
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Vitamin B12
			What Is Vitamin B12?
			Functions of Vitamin B12
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Vitamin C
			What Is Vitamin C?
			Functions of Vitamin C
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Pantothenic Acid and Biotin
			What Are Pantothenic Acid and Biotin?
			Functions of Pantothenic Acid and Biotin
			Daily Needs
			Food Sources
			Too Much or Too Little
	Are There Other Important Vitamin‐Like Nutrients?
		Choline Is an Essential Nutrient
		Carnitine, Lipoic Acid, and Inositol Are Vitamin‐Like Substances
	How Should You Get Your Vitamins?
		Foods Are Still the Best Way to Meet Your Vitamin Needs
		Fortified Foods Can Provide Additional Nutrients, but at a Price
		Vitamin Supplements Are Not a Substitute for Healthy Eating
	Visual Chapter Summary
8 Minerals and Water
	Why Is Water So Important?
		Water Is the Universal Solvent
		Water Is a Transport Medium
		Water Helps Maintain Body Temperature
		Water Is a Lubricant and a Protective Cushion
	What Is Water Balance and How Do You Maintain It?
		You Take in Water through Beverages and Food
		You Lose Water through Your Kidneys, Large Intestine, Lungs, and Skin
		Losing Too Much Water Can Cause Dehydration
		Consuming Too Much Water Can Cause Hyponatremia
		Focus Figure 8.7 Fluid Balance during Exercise
	How Much Water Do You Need and What Are the Best Sources?
	What Are Minerals and Why Do You Need Them?
		Bioavailability Affects Mineral Absorption
		You Need Major Minerals in Larger Amounts
		The Trace Minerals Are Needed in Small Amounts
		Overconsumption of Minerals Can Be Toxic
		Other Minerals: Arsenic, Boron, Nickel, Silicon, and Vanadium
		Exploring Sodium
			What Is Sodium?
			Daily Needs
			Food Sources
			Too Much or Too Little
		Health Connection: A High‐Pressure Situation
		Exploring Potassium
			What Is Potassium?
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Calcium
			What Is Calcium?
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Phosphorus
			What Is Phosphorus?
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Magnesium
			What Is Magnesium?
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Chloride
			What Is Chloride?
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Sulfur
			What Is Sulfur?
			Food Sources
			Daily Needs and Too Much or Too Little
		Exploring Iron
			What Is Iron?
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Copper
			What Is Copper?
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Zinc
			What Is Zinc?
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Selenium
			What Is Selenium?
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Fluoride
			What Is Fluoride?
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Chromium
			What Is Chromium?
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Iodine
			What Is Iodine?
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Manganese
			What Is Manganese?
			Daily Needs
			Food Sources
			Too Much or Too Little
		Exploring Molybdenum
			What Is Molybdenum?
			Daily Needs
			Food Sources
			Too Much or Too Little
	Visual Chapter Summary
9 Alcohol
	What Is Alcohol and How Is It Made?
	Why Do People Drink Alcohol?
		People Drink to Relax, Celebrate, and Socialize
		Moderate Alcohol Consumption May Have Health Benefits
	What Happens to Alcohol in the Body?
		You Absorb Alcohol in Your Stomach and Small Intestine
		You Metabolize Alcohol Primarily in Your Liver
		Alcohol Circulates in Your Blood
		The Effects of Alcohol on Your Brain
	How Can Alcohol Be Harmful?
		Alcohol Can Disrupt Sleep and Cause Hangovers
		Alcohol Can Interact with Hormones
		Alcohol May Lead to Overnutrition and Malnutrition
		Alcohol Can Harm Your Digestive Organs, Heart, and Liver
		Alcohol Can Put a Healthy Pregnancy at Risk
	What Is Alcohol Use Disorder?
		Binge Drinking, Drinking and Driving, and Underage Drinking Are Harmful
		Health Connection: Smashed: Story of a Drunken Girlhood
		Some People Should Avoid Consuming Alcohol
	Visual Chapter Summary
10 Weight Management and Energy Balance
	What Is a Healthy Weight and Why Is Maintaining It Important?
	How Do You Know If You’re at A Healthy Weight?
		BMI Measurements Can Provide a General Guideline
		Measure Your Body Fat and Its Location
	What Is Energy Balance and What Determines Energy Needs?
		Energy Balance Is Calories In versus Calories Out
		Focus Figure 10.5 Energy Balance and Imbalances
		Energy Needs Are Different for Everyone
		Calculating Your Energy Needs
		Energy Imbalances Over Time Can Lead to Changes in Body Weight
	What Factors Are Likely to Affect Body Weight?
		Hunger and Appetite Affect What You Eat
		Physiological Mechanisms Help Regulate Hunger
		Focus Figure 10.7 Your Brain Controls Hunger and Satiation
		Genetics Partially Determine Body Weight
		Environmental Factors Can Increase Appetite and Decrease Physical Activity
	How Can You Lose Weight Healthfully?
		Eat Smart, Because Calories Count
		Move to Lose
		Break Bad Habits
		Dealing with Extreme Obesity
		The Bottom Line
	How Can You Maintain Weight Loss?
		Health Connection: Extreme Measures
	How Can You Gain Weight Healthfully?
	What Is Disordered Eating and What Are the Warning Signs?
		No Single Factor Causes Eating Disorders
		Anorexia Nervosa Results from Severe Calorie Deficit
		Bulimia Nervosa Involves Cycles of Binge Eating and Purging
		Binge Eating Disorder Involves Binge Episodes Without Compensation
		Other Disordered Eating Behaviors Can Be Harmful
		There Are Some Common Signs of Disordered Eating
		What Can You Do If You Suspect a Friend Has an Eating Disorder?
		Eating Disorders Can Be Treated
	Visual Chapter Summary
11 Nutrition and Fitness
	What Is Physical Fitness and Why Is It Important?
		Physical Fitness Has Five Basic Components
		Physical Fitness Provides Numerous Benefits
	What Does a Physical Fitness Program Look Like?
		Cardiorespiratory Exercise Can Improve Cardiorespiratory Endurance and Body Composition
		Strength Training Can Improve Muscle Strength, Muscle Endurance, and Body Composition
		Stretching Can Improve Flexibility
		The FITT Principle Can Help You Design a Fitness Program
		The Progressive Overload Principle Can Help Improve Fitness over Time
	How Are Carbohydrate, Fat, and Protein Used during Exercise?
		Carbohydrate Is the Primary Energy Source during High‐Intensity Exercise
		Focus Figure 11.3 What Fuels Our Activities?
		Fat Is the Primary Energy Source during Low‐Intensity Exercise
		Protein Is Primarily Needed to Build and Repair Muscle
		Total Calorie Needs Depend on the Type and Schedule of Exercise
		Health Connection: What Is Relative Energy Deficiency in Sport (RED‐S)?
	How Does the Timing of Meals Affect Fitness and Athletic Performance?
		Optimal Foods before Exercise
		Optimal Foods during Exercise
		Optimal Foods after Exercise
	What Vitamins and Minerals Are Important for Fitness?
		Antioxidants Can Help Protect Cells from Damage Caused by Exercise
		Adequate Levels of Vitamin D Are Important for Optimal Athletic Performance
		Some Minerals Can Be of Concern in Highly Active People
		Vitamin and Mineral Supplements Are Generally Not Necessary
	How Does Fluid Intake Affect Fitness?
		Fluid and Electrolyte Balance and Body Temperature Are Affected by Exercise
		You Need Fluids before, during, and after Exercise
		Some Beverages Are Better than Others
		Consuming Too Little or Too Much Fluid Can Be Harmful
	Can Dietary Supplements Contribute to Fitness?
		Dietary Supplements and Ergogenic Aids May Improve Performance, but Can Have Side Effects
		Sports Bars, Shakes, and Meal Replacers May Provide Benefits
	Visual Chapter Summary
12 Consumerism and Sustainability: Food from Farm to Table
	How Do Advertising and Marketing Influence Your Food Choices?
	Where Does Your Food Come From?
		Food Comes from Farms, Not Stores
		Food Production Outside the United States
	What Is a Sustainable Food System?
		Sustainable Food Systems Are Environmentally Friendly, Economically Viable, and Socially Equitable
		The Most Sustainable Foods Are Locally Grown, Whole (Not Processed), and Plant Based
		Reducing Food Waste Is Part of Sustainability
	How Do We Balance the World Population’s Need for Food with Sustainability?
		Costs and Benefits of Using Hormones in Our Food Supply
		Costs and Benefits of Using Antibiotics in Our Food Supply
		Costs and Benefits of Using Pesticides in Our Food Supply
	What Are the Risks and Benefits of Using Biotechnology in Agriculture?
		Genetic Engineering
		Concerns and Regulations Associated with GE Foods
	How Does Food Policy Affect the Foods Available to You to Buy and Consume?
		Food Policy Can Help Encourage Food Producers to Create Healthier Products
		Food Policy Can Lead to Relabeling and Reformulating without Providing a Healthier Food Product
		What Are the Politics of the Food Industry?
	How Do You Know How Foods Were Produced?
		Label Terms Provide Information about How Foods Were Produced
		Understand the Meaning of the Term Organic
	Visual Chapter Summary
13 Food Safety and Technology
	What Causes Foodborne Illness?
		Foodborne Illnesses Are Often Caused by Pathogens
		Chemical Agents and Toxins Can Also Cause Illness
		Some People Are at Higher Risk for Foodborne Illness
	What Can You Do to Prevent Foodborne Illness?
		Clean Your Hands and Produce
		Separate Meat and Non‐Meat Foods to Combat Cross‐Contamination
		Cook Foods Thoroughly
		Chill Foods at a Low Enough Temperature
		Health Connection: Getting the Lowdown on Listeria
	Who Protects Your Food and How Do They Do It?
		Several Government Agencies Police the Food Supply
		Food Manufacturers Use Preservation Techniques to Destroy Contaminants
		Irradiation
		Product Dating Can Help You Determine Peak Quality
	What Are Food Additives and How Are They Used?
		Preservatives Prevent Spoilage and Increase Shelf Life
		Some Additives Enhance Texture and Consistency
		Some Additives Improve Nutrient Content
		Color and Flavor Enhancers Improve the Appeal of Foods
		Food Additives Are Closely Regulated by the FDA
		Some Food Additives Are Unintentional
	What Are Toxins and Chemical Agents?
		Toxins Occur Naturally
		Contamination Is Sometimes Due to Pollution
	What Is Bioterrorism and How Can You Protect Yourself ?
	Visual Chapter Summary
14 Life Cycle Nutrition: Pregnancy through Infancy
	What Nutrients and Behaviors Are Important Before Attempting a Healthy Pregnancy?
		A Man’s Diet and Lifestyle Affect the Health of His Sperm
		Women Need to Adopt a Healthy Lifestyle Before Conception
		Health Connection: The Stress of Infertility
	What Nutrients and Behaviors Are Important in the First Trimester?
		During the First Trimester, the Fertilized Egg Develops into a Fetus
		“Morning Sickness” and Cravings Are Common
		Adequate Weight Gain Supports the Baby’s Growth
		The Need for Certain Nutrients Increases
		Pregnancy Increases the Risk for Foodborne Illness
		Pregnant Women Should Avoid Many Other Substances
		The Importance of Critical Periods
	What Nutrients and Behaviors Are Important in the Second Trimester?
		Pregnant Women Need to Consume Adequate Calories, Carbohydrate, and Protein to Support Growth
		Exercise Is Important for Pregnant Women
		Potential Complications: Gestational Diabetes and Hypertension
	What Nutrients and Behaviors Are Important in the Third Trimester?
	What Special Concerns Might Younger or Older Mothers‐to‐Be Face?
	What Is Breast‐Feeding and Why Is It Beneficial?
		Breast‐Feeding Provides Physical, Emotional, and Financial Benefits for Mothers
		Breast‐Feeding Provides Nutritional and Health Benefits for Infants
	What Are the Best Dietary and Lifestyle Habits for a Breast‐Feeding Mother?
	When Is Infant Formula a Healthy Alternative to Breast Milk?
		Some Women May Not Be Able to Breast‐Feed
		Formula Can Be a Healthy Alternative to Breast‐Feeding
	What Are the Nutrient Needs of an Infant and Why Are They So High?
		Infants Grow at an Accelerated Rate
		Monitoring Infant Growth
		Infants Have Higher Nutrient Needs
	When Are Solid Foods Safe to Feed a Baby?
		Solid Foods May Be Introduced Once Certain Milestones Are Met
		Solid Foods Should Be Introduced Gradually
		Some Foods Are Dangerous and Should Be Avoided
	Putting It All Together
	Visual Chapter Summary
15 Life Cycle Nutrition: Toddlers through the Later Years
	What Are the Issues Associated with Feeding Young Children?
		Young Children Need to Eat Frequent, Small Meals with Nutrient‐Rich Foods
		Young Children Have Special Nutrient Needs
		Picky Eating and Food Jags Are Common in Small Children
		Raising a Vegetarian Child
	What Are the Nutritional Needs and Issues of School‐Aged Children?
		High Obesity Rates in School‐Aged Children
		Daily Food Plans for Kids Help Guide Food Choices
		The Importance of Breakfast
		School Meals Contribute to a Child’s Nutritional Status
	What Are the Nutritional Needs and Issues of Adolescents?
		Peer Pressure and Other Factors Influence Teen Eating Behaviors
		Adolescents Need Calcium and Vitamin D for Bone Growth
		Teenage Girls Need More Iron
		Adolescents: At Risk for Disordered Eating
	What Are the Nutritional Needs of Older Adults?
		Older Adults Need Fewer Calories, Not Less Nutrition
		Older Adults Need Adequate Fiber and Fluid
		Older Adults Should Monitor Their Micronutrients
	What Additional Challenges Do Older Adults Face?
		Eating Right for Health and to Prevent and Manage Chronic Disease
		Economic and Emotional Conditions Can Affect Nutritional Health
		Health Connection: A Wake‐Up Call
		Staying Physically Active
	Visual Chapter Summary
16 Hunger at Home and Abroad
	What Are Food Insecurity, Food Security, and Hunger?
		Many People Experience Food Insecurity in the United States and Worldwide
	What Causes Food Insecurity in the United States?
		Poverty Is often the Cause of Food Insecurity in the United States
		Health Problems Contribute to Food Insecurity among Americans
		Health Connection: Overweight and Undernourished
	What Causes Food Insecurity and Poverty Around the Globe?
		Discrimination and Inequality Promote Poverty
		Political Sanctions, Armed Conflict, and Corruption
		Crop Failure, Natural Disasters, and Wasteful Agricultural Practices
		Population Overgrowth
	Who Is at Increased Risk for Undernutrition?
	What Are the Effects of Chronic Malnutrition?
		Children Suffer Impaired Growth and Development
		Impaired Immunity Can Result in Disease
		Infant and Child Mortality Rates Increase
	What Can Be Done to Reduce Food Insecurity?
		Better Land Management and Proper Sanitation
		Fortification of Foods
		Education Is Key
		You Can Help Reduce Food Insecurity
	Visual Chapter Summary
Appendices
Glossary
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References
Index
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Credits