Visualizing Nutrition: Everyday Choices

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Title Page
Copyright
Contents
1 Nutrition: Everyday Choices
	1.1 Food Choices and Nutrient Intake
		Nutrients from Foods, Fortified Foods, and Supplements
		Food Provides More Than Nutrients
		What Determines Food Choices?
	1.2 Nutrients and Their Functions
		The Six Classes of Nutrients
		What Nutrients Do
		DEBATE: Super-Fortified Foods: Are They a Healthy Addition to Your Diet?
	1.3 Nutrition in Health and Disease
		Undernutrition and Overnutrition
		Diet–Gene Interactions
	1.4 Choosing a Healthy Diet
		Eat a Variety of Foods
		Balance Your Choices
		Practice Moderation
		WHAT SHOULD I EAT?: A Healthy Diet
		THINKING IT THROUGH: A Case Study on Choosing a Healthy Diet
	1.5 Evaluating Nutrition Information
		The Science Behind Nutrition
		How Scientists Study Nutrition
		WHAT A SCIENTIST SEES: Behind the Claims
		Judging for Yourself
2 Guidelines for a Healthy Diet
	2.1 Nutrition Recommendations
		Past and Present U.S. Recommendations
		WHAT A SCIENTIST SEES: Trends in Milk Consumption
		How We Use Nutrition Recommendations
	2.2 Dietary Reference Intakes (DRIs)
		Recommendations for Nutrient Intake
		Recommendations for Energy Intake
	2.3 Tools for Diet Planning
		Recommendations of the Dietary Guidelines for Americans
		DEBATE: How Involved Should the Government Be In Your Food Choices?
		MyPlate: Putting the Guidelines into Practice
		WHAT SHOULD I EAT?: To Fill My Plate
		Choice (Exchange) Lists
	2.4 Food and Supplement Labels
		Food Labels
		THINKING IT THROUGH: A Case Study on Using Tools for Diet Planning
		Dietary Supplement Labels
3 Digestion: From Meals to Molecules
	3.1 The Organization of Life
	3.2 The Digestive System
		Organs of the Digestive System
		Digestive System Secretions
	3.3 Digestion and Absorption of Nutrients
		The Mouth
		The Pharynx
		The Esophagus
		The Stomach
		The Small Intestine
		WHAT A SCIENTIST SEES: Bacteria on the Menu
		The Large Intestine
	3.4 Digestion in Health and Disease
		The Digestive System and Disease Prevention
		DEBATE: Should You Be Gluten Free?
		Digestive System Problems and Discomforts
		THINKING IT THROUGH: A Case Study on How Changes in the Digestive System Affect Nutrition
		WHAT SHOULD I EAT?: For Digestive Health
	3.5 Delivering Nutrients and Eliminating Wastes
		The Cardiovascular System
		The Lymphatic System
		Elimination of Wastes
	3.6 An Overview of Metabolism
		Releasing Energy
		Synthesizing New Molecules
4 Carbohydrates: Sugars, Starches, and Fibers
	4.1 Carbohydrates in Our Food
		What Is a Whole Grain?
		What Is Added Refined Sugar?
	4.2 Types of Carbohydrates
		Simple Carbohydrates
		Complex Carbohydrates
	4.3 Carbohydrate Digestion and Absorption
		Carbohydrate Digestion
		Carbohydrate Absorption
		WHAT A SCIENTIST SEES: Glycemic Index
	4.4 Carbohydrate Functions
		Getting Enough Glucose to Cells
		Glucose as a Source of Energy
	4.5 Carbohydrates in Health and Disease
		Diabetes
		Hypoglycemia
		Dental Caries
		Weight Management
		DEBATE: Should You Avoid High-Fructose Corn Syrup?
		Heart Disease
		Bowel Health
	4.6 Meeting Carbohydrate Needs
		Carbohydrate Recommendations
		THINKING IT THROUGH: A Case Study on Healthy Carbohydrates
		Choosing Carbohydrates Wisely
		WHAT SHOULD I EAT?: Carbohydrates
5 Lipids: Fats, Phospholipids, and Sterols
	5.1 Fats in Our Food
		Sources of Fat in Our Food
		America's Changing Fat Intake
	5.2 Types of Lipids
		Triglycerides and Fatty Acids
		Phospholipids
		Sterols
	5.3 Absorbing and Transporting Lipids
		Digestion and Absorption of Lipids
		Transporting Lipids in the Blood
	5.4 Lipid Functions
		Essential Fatty Acids
		Fat as a Source of Energy
	5.5 Lipids in Health and Disease
		Heart Disease
		DEBATE: Good Egg, Bad Egg?
		Diet and Cancer
		Dietary Fat and Obesity
	5.6 Meeting Lipid Needs
		THINKING IT THROUGH: A Case Study on Improving Heart Health
		Fat and Cholesterol Recommendations
		WHAT A SCIENTIST SEES: Looking for Lean Meat
		Choosing Fats Wisely
		The Role of Fat Replacers
		WHAT SHOULD I EAT?: Fats and Cholesterol
6 Proteins and Amino Acids
	6.1 Proteins in Our Food
	6.2 The Structure of Amino Acids and Proteins
		Amino Acid Structure
		Protein Structure
		WHAT A SCIENTIST SEES: Phenylketonuria
	6.3 Protein Digestion and Absorption
	6.4 Protein Synthesis and Functions
		Synthesizing Proteins
		Proteins Provide Structure and Regulation
		DEBATE: Is Personalized Nutrition the Best Approach to Reducing Chronic Disease?
		Protein as a Source of Energy
	6.5 Protein in Health and Disease
		Protein Deficiency
		High-Protein Diets and Health
		Proteins and Food Allergies and Intolerances
	6.6 Meeting Protein Needs
		Balancing Protein Intake and Losses
		Recommended Protein Intake
		Choosing Protein Wisely
		WHAT SHOULD I EAT?: Protein Sources Vegetarian Diets
		THINKING IT THROUGH: A Case Study on Choosing a Healthy Vegetarian Diet
7 Vitamins
	7.1 A Vitamin Primer
		Vitamins in Our Food
		WHAT A SCIENTIST SEES: Fortification: Benefits and Risks
		Vitamin Bioavailability
		Vitamin Functions
		Meeting Vitamin Needs
	7.2 The Water-Soluble Vitamins
		Thiamin
		Riboflavin
		Niacin
		Biotin
		Pantothenic Acid
		Vitamin B[sub(6)]
		Folate (Folic Acid)
		Vitamin B[sub(12)]
		Vitamin C
		Choline and Other Vitamin-Like Compounds
	7.3 The Fat-Soluble Vitamins
		Vitamin A
		THINKING IT THROUGH: A Case Study on Vitamins and Fast Food
		Vitamin D
		Vitamin E
		WHAT SHOULD I EAT?: Vitamins
		Vitamin K
		WHAT A SCIENTIST SEES: Anticoagulants Take Lives and Save Them
	7.4 Meeting Needs with Dietary Supplements
		Who Needs Vitamin/Mineral Supplements?
		Herbal Supplements
		DEBATE: Are Herbal Supplements Helpful or Harmful?
		Choose Supplements with Care
8 Water and Minerals
	8.1 Water
		Water in the Body
		Water Balance
		The Functions of Water
		Water in Health and Disease
		DEBATE: Is Bottled Water Better? Meeting Water Needs
	8.2 An Overview of Minerals
		Minerals in Our Food
		Mineral Bioavailability
		Mineral Functions
	8.3 Electrolytes: Sodium, Potassium, and Chloride
		Electrolytes in the Body
		Electrolytes in Health and Disease
		WHAT SHOULD I EAT?: Water and Electrolytes
		Meeting Electrolyte Needs
	8.4 Major Minerals and Bone Health
		Bone in Health and Disease
		WHAT A SCIENTIST SEES: Soda versus Milk
		Calcium
		Phosphorus
		Magnesium
		Sulfur
		WHAT SHOULD I EAT?: Calcium, Phosphorus, and Magnesium
	8.5 Trace Minerals
		Iron
		THINKING IT THROUGH: A Case Study on Iron Deficiency
		Copper
		Zinc
		Selenium
		Iodine
		WHAT SHOULD I EAT?: Trace Minerals
		Chromium
		Fluoride
		Manganese, Molybdenum, and Other Trace Minerals
9 Energy Balance and Weight Management
	9.1 Body Weight and Health
		What's Wrong with Having Too Much Body Fat?
		What Is a Healthy Weight?
	9.2 Energy Balance
		America's Energy Imbalance
		Balancing Energy Intake and Expenditure
		Estimated Energy Requirements
	9.3 What Determines Body Size and Shape?
		Genes versus Environment
		Regulation of Food Intake and Body Weight
		WHAT A SCIENTIST SEES: Leptin and Body Fat
		Why Do Some People Gain Weight More Easily?
	9.4 Managing Body Weight
		Who Would Benefit from Weight Loss?
		Weight-Loss Goals and Guidelines
		WHAT SHOULD I EAT?: Weight Management
		THINKING IT THROUGH: A Case Study on Food Choices and Body Weight
		Suggestions for Weight Gain
		Diets and Fad Diets
		Weight-Loss Medications and Supplements
		Weight-Loss Surgery
		DEBATE: Is Surgery a Good Solution to Obesity?
	9.5 Eating Disorders
		Types of Eating Disorders
		What Causes Eating Disorders?
		Anorexia Nervosa
		Bulimia Nervosa
		Binge-Eating Disorder
		Eating Disorders in Special Groups
		Preventing and Getting Treatment for Eating Disorders
10 Nutrition, Fitness, and Physical Activity
	10.1 Food, Physical Activity, and Health
		Physical Activity Reduces the Risk of Chronic Disease
		Physical Activity Makes Weight Management Easier
	10.2 The Four Components of Fitness
		Cardiorespiratory Endurance
		Muscle Strength and Endurance
		Flexibility
		Body Composition
	10.3 Physical Activity Recommendations
		What to Look for in a Fitness Program
		Creating an Active Lifestyle
	10.4 Fueling Activity
		Exercise Duration and Fuel Use
		WHAT A SCIENTIST SEES: The Fat-Burning Zone
		Exercise Intensity and Fuel Use
		Fitness Training and Fuel Use
	10.5 Energy and Nutrient Needs for Physical Activity
		Energy Needs
		Carbohydrate, Fat, and Protein Needs
		Vitamin and Mineral Needs
		Water Needs
		Food and Drink to Optimize Performance
		THINKING IT THROUGH: A Case Study on Snacks for Exercise
		WHAT SHOULD I EAT?: Before, During, and After Exercise
	10.6 Ergogenic Aids
		Vitamin and Mineral Supplements
		WHAT A SCIENTIST SEES: Anabolic Steroids
		Supplements to Build Muscle
		Supplements to Enhance Performance in Short, Intense Activities
		DEBATE: Energy Drinks for Athletic Performance?
		Supplements to Enhance Endurance
		Other Supplements
11 Nutrition During Pregnancy and Infancy
	11.1 Changes in the Body During Pregnancy
		Nourishing the Embryo and Fetus
		Maternal Weight Gain During Pregnancy
		Physical Activity During Pregnancy
		Discomforts of Pregnancy
		Complications of Pregnancy
	11.2 Nutritional Needs During Pregnancy
		Energy and Macronutrient Needs
		Fluid and Electrolyte Needs
		Vitamin and Mineral Needs
		WHAT A SCIENTIST SEES: Folate Fortification and Neural Tube Defects
		Meeting Nutrient Needs with Food and Supplements
		Food Cravings and Aversions
		THINKING IT THROUGH: A Case Study on Nutrient Needs for a Successful Pregnancy
		WHAT SHOULD I EAT?: During Pregnancy
	11.3 Factors That Increase the Risks Associated with Pregnancy
		Maternal Nutritional Status
		Maternal Age and Health
		Exposure to Toxic Substances
	11.4 Lactation
		Milk Production and Let-Down
		Energy and Nutrient Needs During Lactation
	11.5 Nutrition for Infants
		Infant Growth and Development
		Energy and Nutrient Needs of Infants
		DEBATE: DHA/ARA-Fortified Infant Formulas
		Meeting Needs with Breast Milk or Formula
		Safe Feeding for the First Year
12 Nutrition from 1 to 100
	12.1 Nutrition for Children
		Energy and Nutrient Needs of Children
		Developing Healthy Eating Habits
		WHAT SHOULD I EAT?: Childhood
		WHAT A SCIENTIST SEES: Breakfast and School Performance
		Nutrition and Health Concerns in Children
		THINKING IT THROUGH: A Case Study on Under- and Overnutrition
	12.2 Nutrition for Adolescents
		Energy and Nutrient Needs of Adolescents
		Meeting Teens' Nutritional Needs
		WHAT SHOULD I EAT?: Adolescence Special Concerns for Teens
	12.3 Nutrition for the Adult Years
		DEBATE: Can Eating Less Help You Live Longer?
		What Is Aging?
		Nutrition and Health Concerns Throughout Adulthood
		Factors That Increase the Risk of Malnutrition in Older Adults
		Keeping Healthy Throughout the Adult Years
		WHAT SHOULD I EAT?: Advancing Age
	12.4 The Impact of Alcohol Throughout Life
		Alcohol Absorption, Transport, and Excretion
		Alcohol Metabolism
		Adverse Effects of Alcohol
		Benefits of Alcohol Consumption
13 How Safe Is Our Food Supply?
	13.1 Keeping Food Safe
		The Role of Government
		The Role of Food Manufacturers and Retailers
		The Role of the Consumer
	13.2 Pathogens in Food
		Bacteria in Food
		Viruses in Food
		Moldy Foods
		Parasites in Food
		Prions in Food
		What Bug Has You Down?
		Preventing Microbial Food-Borne Illness
		THINKING IT THROUGH: A Case Study on Tracking Food-Borne Illness
		WHAT A SCIENTIST SEES: A Picnic for Bacteria
	13.3 Agricultural and Industrial Chemicals in Food
		Pesticides: Risks and Benefits
		DEBATE: Should You Go Organic?
		Industrial Contaminants
		Antibiotics and Hormones
		Choosing Wisely to Minimize Agricultural and Industrial Contaminants
		WHAT SHOULD I EAT?: Food Safety
	13.4 Technology for Keeping Food Safe
		High and Low Temperature
		Food Irradiation
		Food Packaging
		Food Additives
	13.5 Biotechnology
		How Biotechnology Works
		Applications of Biotechnology
		Risks and Regulation of Biotechnology
14 Feeding the World
	14.1 The Two Faces of Malnutrition
		The Impact of Undernutrition
		Overnutrition: A World Issue
		Why Do Undernutrition and Overnutrition Exist Side by Side?
	14.2 Causes of Hunger Around the World
		Food Shortages
		Poor-Quality Diets
	14.3 Causes of Hunger in the United States
		Poverty and Food Insecurity
		Vulnerable Stages of Life
	14.4 Eliminating Hunger
		Providing Short-Term Food Aid
		Controlling Population Growth
		WHAT A SCIENTIST SEES: Education and Birth Rate
		Increasing Food Production While Protecting the Environment
		THINKING IT THROUGH: A Case Study on What One Person Can Do
		Increasing Food Availability Through Economic Development and Trade
		Ensuring a Nutritious Food Supply
		Eliminating Food Insecurity in the United States
		DEBATE: Combating Vitamin A Deficiency with Golden Rice
		WHAT SHOULD I EAT?: Make Your Meals Green
APPENDICES
	Appendix A: Additional DRI Tables
	Appendix B: USDA Food Patterns Table
	Appendix C: Recommended Dietary Intakes (RDIs) Used to Establish Daily Values
	Appendix D: Energy Expenditure for Various Activities
Glossary
References
Index
EULA