Chapter 1: Food Choices: Nutrients and Nourishment
Why Do We Eat the Way We Do?
Sensory Influences: Taste, Texture, and Smell
Cognitive Influences
Environmental Influences
The American Diet
Introducing the Nutrients
Definition of Nutrients
Carbohydrates
Lipids
Proteins
Vitamins
Minerals
Water
Nutrients and Energy
Energy in Foods
Obesity: A Public Health Crisis
Applying the Scientific Process to Nutrition
Epidemiological Studies
Animal Studies
Cell Culture Studies
Human Studies
More on the Placebo Effect
From Research Study to Headline
Peer Review of Experimental Results
Sorting Facts and Fallacies in the Media
FYI Are Nutrigenomics in Your Future?
FYI Evaluating Information on the Internet

Chapter 2: Nutrition Guidelines: Tools for a Healthful Diet
Linking Nutrients, Foods, and Health
The Continuum of Nutritional Status
Moderation, Variety, and Balance: Words to the Wise
Dietary Guideline
Dietary Guidelines for Americans
Using the Guidelines
Canada’s Guidelines for Healthy Eating
Food Groups and Food Guides
A Brief History of Food Group Plans
The USDA Food Guide Pyramid
Canada’s Food Guide to Healthy Living
Using MyPyramid or Canada’s Food Guide in Diet Planning
FYI MyPyramid: Foods, Serving Sizes, and Tips
Exchange Lists
Recommendations for Nutrient Intake: The DRIs
Understanding Dietary Standards
A Brief History of Dietary Standards
Dietary Reference Intakes
Food Labels
Ingredients and Other Basic Information
Nutrition Facts Panel
Daily Values
Nutrient Content Claims
Health Claims
FYI Definitions for Nutrient Content Claims on Food Labels
Qualified Health Claims
Structure/Function Claims
Using Labels to Make Healthful Food Choices
 
Chapter 3: Complementary Nutrition: Functional Foods and Dietary Supplements
Functional Foods
Phytochemicals Make Foods Functional
Foods Enhanced with Functional Ingredients
Regulatory Issues for Functional Foods
Food Additives
Regulation by the FDA
Delaney Clause
Additives in Functional Foods
Claims for Functional Foods
Structure/Function Claims for Functional Foods
Strategies for Functional Food Use
Dietary Supplements: Vitamins and Minerals
Moderate Supplementation
Megadoses in Conventional Medical Management
FYI Shopping for Supplements
Megadosing Beyond Conventional Medicine: Orthomolecular Nutrition
Drawbacks of Megadoses
Dietary Supplements: Natural Health Products
Helpful Herbs, Harmful Herbs
Other Dietary Supplements
Dietary Supplements in the Marketplace
The FTC and Supplement Advertising
The FDA and Supplement Regulation
Supplement Labels
Canadian Regulations
Choosing Dietary Supplements
FYI The Saccharin Story
Fraudulent Products
Complementary and Alternative Medicine
Where Does Nutrition Fit In?
Special Diets, Food Restrictions, and Food Prescriptions

Chapter 4: The Human Body: From Food to Fuel
Taste and Smell: The Beginnings of Our Food Experience
The Gastrointestinal Tract
Organization of the GI Tract
Overview of Digestion: Physical and Chemical Processes
The Physical Movement and Breaking Up of Food
The Chemical Breakdown of Food
Overview of Absorption
The Roads to Nutrient Absorption
Assisting Organs
Salivary Glands
Liver
Gallbladder
Pancreas
Putting It All Together: Digestion and Absorption
Mouth
Stomach
Small Intestine
Large Intestine
Circulation of Nutrients
Vascular System
Lymphatic System
FYI Lactose Intolerance
Excretion and Elimination
Signaling Systems: Command, Control, and Defense
Nervous System
Hormonal System
Immune System
Influences on Digestion and Absorption
Psychological Influences
Chemical Influences
Bacterial Influences
Nutrition and GI Disorders
Constipation
Diarrhea
Diverticulosis
FYI Bugs in Your Gut? Health Effects of Intestinal Bacteria
Heartburn and Gastroesophageal Reflux Disease
Irritable Bowel Syndrome
Colorectal Cancer
Gas
Ulcers

Chapter 5: Carbohydrates: Simple Sugars and Complex Chains
Carbohydrates Capture Energy from the Sun
Simple Sugars: Monosaccharides and Disaccharides
Monosaccharides: The Single Sugars
Disaccharides: The Double Sugars
Complex Carbohydrates
Starch
Glycogen
Fiber
Carbohydrate Digestion and Absorption
Digestion: Breaking Down Carbohydrates to Single Sugars
Absorption: The Small Intestine Swings into Action
Carbohydrates in Action
Glucose Is Your Primary Fuel
Regulating Blood Glucose Levels
High Blood Glucose: Diabetes Mellitus
FYI The Glycemic Index of Foods: Useful or Useless?
Low Blood Glucose: Hypoglycemia
Carbohydrates in Your Diet
Recommendations for Carbohydrate Intake
How Much Carbohydrate Do You Eat?
Choosing Carbohydrates Wisely
Moderating Your Sugar Intake
FYI Unfounded Claims Against Sugars
Carbohydrates and Health
Label to Table
Sugar and Nutrient Intake
Sugar and Dental Caries
Fiber and Obesity
Fiber and Type 2 Diabetes
Fiber and Cardiovascular Disease
Fiber and Gastrointestinal Disorders
Negative Health Effects of Excess Fiber
 
Chapter 6: Lipids: Not Just Fat
What Are Lipids?
Fatty Acids Are Key Building Blocks
Chain Length
Saturation
Cis Versus Trans
Nonessential and Essential Fatty Acids
Triglycerides
Triglyceride Structure
Triglyceride Functions
Triglycerides in Food
FYI Fats on the Health Food Store Shelf
Phospholipids
Phospholipid Structure
Phospholipid Functions
Phospholipids in Food
Sterols
Cholesterol Functions
FYI Which Spread for Your Bread?
Cholesterol Synthesis
Sterols in Food
Lipid Digestion and Absorption
Digestion of Triglycerides and Phospholipids
Lipid Absorption
Digestion and Absorption of Sterols
Lipids in the Body
Chylomicrons
Very-Low-Density Lipoprotein
Intermediate-Density Lipoprotein
Low-Density Lipoprotein
High-Density Lipoprotein
Lipids in the Diet
Recommended Intakes
Essential Fatty Acid Requirements
Omega-6 and Omega-3 Balance
Current Dietary Intakes
Role of Fat Replacers
FYI Does “Reduced Fat” Reduce Calories?
It Depends on the Food
Lipids and Health
Obesity
Heart Disease
Metabolic Syndrome
Cancer

Chapter 7: Proteins and Amino Acids: Function Follows Form
Why Is Protein Important?
Amino Acids Are the Building Blocks of Proteins
Amino Acids Are Identified by Their Side Groups
Protein Structure: Unique Three-Dimensional Shapes and Functions
Protein Denaturation: Destabilizing a Protein’s Shape
Functions of Body Proteins
Structural and Mechanical Functions
FYI Scrabble Anyone?
Immune Function
Enzymes
Hormones
Acid–Base Balance
Transport Functions
Fluid Balance
Source of Energy and Glucose
Protein Digestion and Absorption
Protein Digestion
Amino Acid and Peptide Absorption
Undigested Protein
Proteins in the Body
Protein Synthesis
The Amino Acid Pool and Protein Turnover
Synthesis of Nonprotein Molecules
Protein and Nitrogen Excretion
Nitrogen Balance
Proteins in the Diet
Recommended Intakes of Protein
Protein Consumption in the United States
Protein Quality
FYI Do Athletes Need More Protein?
Evaluating Protein Quality
Proteins and Amino Acids as Additives
and Supplements
The Pros and Cons of Vegetarian Eating
Why People Become Vegetarians
Types of Vegetarians
FYI High-Protein Plant Foods
Health Benefits of Vegetarian Diets
Health Risks of Vegetarian Diets
Dietary Recommendations for Vegetarians
The Health Effects of Too Little or Too Much Protein
Protein-Energy Malnutrition
Excess Dietary Protein

Spotlight on Metabolism
Energy: Fuel for Work
Transferring Food Energy to Cellular Energy
What Is Metabolism?
The Cell Is the Metabolic Processing Center
ATP: The Body’s Energy Currency
NAD+ and FAD: The Body’s Transport Shuttles
Breakdown and Release of Energy
Extracting Energy from Carbohydrate
Extracting Energy from Fat
Extracting Energy from Protein
Biosynthesis and Storage
Making Carbohydrate (Glucose)
Making Fat (Fatty Acids)
Making Ketone Bodies
FYI Do Carbohydrates Turn into Fat?
Making Protein (Amino Acids)
Special States
Feasting
Fasting
 
Chapter 8: Energy Balance and Weight Management: Finding Your Equilibrium
Energy In
Hunger, Satiation, and Satiety
Appetite
Control by Committee
Energy Out: Fuel Uses
Major Components of Energy Expenditure
FYI What’s Neat About NEAT?
Estimating Total Energy Expenditure
DRIs for Energy: Estimated Energy Requirements
Body Composition: Understanding Fatness and Weight
Assessing Body Weight
FYI How Many Calories Do I Burn?
Assessing Body Fatness
Body Fat Distribution
Overweight and Obesity
Factors in the Development of Obesity
Health Risks of Overweight and Obesity
Weight Management
The Perception of Weight
What Goals Should I Set?
Adopting a Healthy Weight-Management Lifestyle
Diet and Eating Habits
FYI High-Protein, Low-Carbohydrate Diets for Weight Loss: Helpful or Harmful?
Thinking and Emotions
Weight-Management Approaches
FYI Behaviors That Will Help You Manage Your Weight
Underweight
Causes and Assessment
Weight-Gain Strategies

Chapter 9: Vitamins: Vital Keys to Health
Understanding Vitamins
Fat-Soluble Versus Water-Soluble Vitamins
Vitamins in Foods
FYI Fresh, Frozen, or Canned?
Raw or Cooked?
Fat-Soluble Vitamins A, D, E, K, and the Carotenoids
Vitamin A: The Retinoids
Forms of Vitamin A
Functions of Vitamin A
Dietary Recommendations for Vitamin A
Sources of Vitamin A
Vitamin A Deficiency
Vitamin A Toxicity
The Carotenoids
Functions of Carotenoids
FYI Antioxidants and Free Radicals
Food Sources, Absorption, and Storage of Carotenoids
Carotenoid Supplementation
Vitamin D
Forms and Formation of Vitamin D
Functions of Vitamin D
Dietary Recommendations for Vitamin D
Sources of Vitamin D
Vitamin D Deficiency
Vitamin D Toxicity
Vitamin E
Forms of Vitamin E
Functions of Vitamin E
Dietary Recommendations for Vitamin E
Sources of Vitamin E
Vitamin E Deficiency
Vitamin E Toxicity
Vitamin K
Functions of Vitamin K
Dietary Recommendations for Vitamin K
Sources of Vitamin K
Vitamin K Deficiency
Vitamin K Toxicity
The Water-Soluble Vitamins: Eight Bs and a C
Thiamin
Functions of Thiamin
Dietary Recommendations and Sources of Thiamin
Thiamin Deficiency
Thiamin Toxicity
Riboflavin
Functions of Riboflavin
Dietary Recommendations and Sources of Riboflavin
Riboflavin Deficiency
Riboflavin Toxicity
Niacin
Functions of Niacin
Dietary Recommendations and Sources of Niacin
Niacin Deficiency
Niacin Toxicity and Medicinal Uses of Niacin
Vitamin B₆
Functions of Vitamin B₆
Dietary Recommendations and Sources of Vitamin B₆
Vitamin B₆ Deficiency
Vitamin B₆ Toxicity and Medicinal Uses of Vitamin B₆
FYI The B Vitamins and Heart Disease
Folate
Functions of Folate
Dietary Recommendations and Sources of Folate
Folate Deficiency
Folate Toxicity
Vitamin B₁₂
Functions of Vitamin B₁₂
Dietary Recommendations and Sources of Vitamin B₁₂
Absorption of Vitamin B₁₂
Vitamin B₁₂ Deficiency
Vitamin B₁₂ Toxicity
Pantothenic Acid
Functions of Pantothenic Acid
Dietary Recommendations and Sources of Pantothenic Acid
Pantothenic Acid Deficiency
Pantothenic Acid Toxicity
Biotin
Functions of Biotin
Dietary Recommendations and Sources of Biotin
Biotin Deficiency
Biotin Toxicity
Vitamin C
Functions of Vitamin C
Dietary Recommendations and Sources of Vitamin C
Vitamin C Deficiency
Vitamin C Toxicity
Choline: A Vitamin-Like Substance
Conditional Nutrients and Bogus Vitamins
Bogus Vitamins

Spotlight on Alcohol
History of Alcohol Use
The Character of Alcohol
Alcohol: Is It a Nutrient?
Alcohol and Its Sources
Alcohol Absorption
Alcohol Metabolism
Metabolizing Small Amounts of Alcohol
Metabolizing Large Amounts of Alcohol
Removing Alcohol from Circulation
Individual Differences in Alcohol Metabolism
When Alcohol Becomes a Problem
Alcohol in the Brain and the Nervous System
FYI Changing the Culture of Campus Drinking
Alcohol’s Effect on the Gastrointestinal System
Alcohol and the Liver
Fetal Alcohol Syndrome
Alcoholics and Malnutrition
Poor Diet
FYI Myths About Alcohol
Vitamin Deficiencies
Mineral Deficiencies
Macronutrients
Body Weight
Does Alcohol Have Benefits?

Chapter 10: Water and Minerals: The Ocean Within
Water: Crucial to Life
Electrolytes and Water: A Delicate Balance
Functions of Water
Intake Recommendations: How Much Water Is Enough?
Water Excretion: Where Does the Water Go?
Water Balance
Alcohol, Caffeine, and Common Medications
Affect Fluid Balance
Dehydration
FYI Tap, Filtered, or Bottled: Which Water Is Best?
Water Intoxication
Minerals
Minerals in Foods
Bioavailability
Major Minerals and Health
Hypertension
Osteoporosis
Sodium
Dietary Recommendations and Sources of Sodium
Dealing with Excess Sodium
Potassium
Dietary Recommendations and Sources of Potassium
When Potassium Balance Goes Awry
Chloride
Dietary Recommendations and Sources of Chloride
Who Risks Chloride Deficiency?
Calcium
Functions of Calcium
Regulation of Blood Calcium Levels
Dietary Recommendations for Calcium
Sources of Calcium
Calcium Absorption
FYI Calcium Supplements: Are They Right for You?
When Calcium Balance Goes Awry
Phosphorus
Dietary Recommendations and Sources of Phosphorus
When Phosphate Balance Goes Awry
Magnesium
Dietary Recommendations and Sources of Magnesium
When Magnesium Balance Goes Awry
Sulfur
Trace Minerals
Iron
Functions of Iron
Regulation of Iron in the Body
Dietary Recommendations for Iron
Sources of Iron
Iron Deficiency
Iron Toxicity
Zinc
Functions of Zinc
Regulation of Zinc in the Body
FYI Zinc and the Common Cold
Dietary Recommendations for Zinc
Sources of Zinc
Zinc Deficiency
Zinc Toxicity
Selenium
Functions of Selenium
Absorption and Excretion of Selenium
Dietary Recommendations and Sources of Selenium
Selenium Deficiency and Toxicity
Iodine
Dietary Recommendations and Sources of Iodine
Iodine Deficiency
Iodine Toxicity
Copper
Copper Absorption and Storage
Dietary Recommendations and Sources of Copper
Copper Deficiency
Copper Toxicity
Manganese
Dietary Recommendations and Sources of Manganese
Manganese Deficiency and Toxicity
Fluoride
Functions of Fluoride
Dietary Recommendations and Sources of Fluoride
When Fluoride Balance Goes Awry
The Fluoridation Debate
Chromium
Dietary Recommendations and Sources of Chromium
Chromium Deficiency and Toxicity
Molybdenum
Other Trace Minerals and Ultratrace
Minerals
Arsenic
Boron
Nickel
Silicon
Vanadium

Chapter 11: Sports Nutrition: Eating for Peak Performance
Nutrition and Physical Performance
Energy Systems, Muscles, and Physical Performance
ATP–CP Energy System
Lactic Acid Energy System
Oxygen Energy System
Teamwork in Energy Production
Glycogen Depletion
Endurance Training
Muscles and Muscle Fibers
FYI Lactate Is Not a Metabolic Dead End
Optimal Nutrition for Athletic Performance
Energy Intake and Exercise
Carbohydrate and Exercise
Carbohydrate Loading
Carbohydrate Intake Before Exercise
Carbohydrate Intake During Exercise
Carbohydrate Intake Following Exercise
Dietary Fat and Exercise
Fat Intake and the Athlete
FYI To Zone or Not to Zone? That Is the Question
Protein and Exercise
Protein Recommendations for Athletes
Protein Intake and the Athlete
Protein Intake After Exercise
Dangers of High Protein Intake
Vitamins, Minerals, and Athletic Performance
B Vitamins
Calcium
Iron
Other Trace Minerals
Fluid Needs during Exercise
Hydration: Drink More!
Nutrition Needs of Youth in Sport
Nutrition Supplements and Ergogenic Aids
Amino Acids
“Andro” and DHEA
Caffeine
Carnitine
Chromium
Coenzyme Q10 (Ubiquinone)
Colostrum
Creatine
Ephedrine
Ginseng
Glutamine
Medium-Chain Triglyceride Oil
Pyruvate
Ribose
Sodium Bicarbonate
Weight and Body Composition
Weight Gain: Build Muscle, Lose Fat
Weight Loss: The Panacea for Optimal Performance?
Weight Loss: Negative Consequences for the Competitive Athlete?
Female Athlete Triad

Spotlight on Eating Disorders
The Eating Disorder Continuum
History of a Modern Malady
No Simple Causes
Anorexia Nervosa
Causes of Anorexia Nervosa
Warning Signs
Treatment
Bulimia Nervosa
Causes of Bulimia
FYI Diary of an Eating Disorder
Obsessed by Thoughts of Food Treatment
Binge-Eating Disorder
Stress and Conflict Often Trigger Binge Eating Treatment
Body Dysmorphic Disorder
Night-Eating Syndrome
Males: An Overlooked Population
An Unrecognized Disorder
Anorexia Athletica
The Female Athlete Triad
Vegetarianism and Eating Disorders
Smoking and Eating Disorders
Baryophobia
Infantile Anorexia
Combating Eating Disorders

Chapter 12: Life Cycle: Maternal and Infant Nutrition
Pregnancy
Nutrition Before Conception
Physiology of Pregnancy
Maternal Weight Gain
Energy and Nutrition During Pregnancy
Food Choices for Pregnant Women
FYI Vegetarianism and Pregnancy
Substance Use and Pregnancy Outcome
Special Situations During Pregnancy
Lactation
Breastfeeding Trends
Physiology of Lactation
Nutrition for Breastfeeding Women
Practices to Avoid During Lactation
Benefits of Breastfeeding
Contraindications to Breastfeeding
Resources for Pregnant and Lactating Women and Their Children
Infancy
Infant Growth and Development
Energy and Nutrient Needs During Infancy
Newborn Breastfeeding
Alternative Feeding: Infant Formula
Breast Milk or Formula: How Much Is Enough?
Feeding Technique
Introduction of Solid Foods into the Infant’s Diet
Feeding Problems During Infancy
FYI Fruit Juices and Drinks

Chapter 13: Life Cycle: From Childhood Through Adulthood
Childhood
Energy and Nutrient Needs During Childhood
Influences on Childhood Food Habits and Intake
FYI Food Hypersensitivities and Allergies
Nutritional Concerns of Childhood
FYI Overweight in Children and Teens: Whose Problem Is It?
Vegetarianism in Childhood
Adolescence
Physical Growth and Development
Nutrient Needs of Adolescents
Nutrition-Related Concerns for Adolescents
Staying Young While Growing Older
Weight and Body Composition
Mobility
Immunity
Taste and Smell
Gastrointestinal Changes
Nutrient Needs of the Mature Adult
Energy
Protein
Carbohydrate
Fat
Water
Vitamins and Minerals
To Supplement or Not to Supplement
Nutrition-Related Concerns of Mature Adults
Drug–Drug and Drug–Nutrient Interactions
Depression
Anorexia of Aging
Arthritis
Bowel and Bladder Regulation
Dental Health
Vision Problems
Osteoporosis
Alzheimer’s Disease
Meal Management for Mature Adults
Managing Independently
Wise Eating for One or Two
Finding Community Resources

Chapter 14: Food Safety and Technology: Microbial Threats and Genetic Engineering
Food Safety
Harmful Substances in Foods
FYI Safe Food Practices
FYI Seafood Safety
Keeping Food Safe
FYI At War with Bioterrorism
Who’s at Increased Risk for Foodborne Illness?
A Final Word on Food Safety
Food Technology
Food Preservation
Genetically Modified Foods
A Short Course in Plant Genetics
Genetically Modified Foods: An Unstoppable Experiment?
Benefits of Genetic Engineering
Risks
Regulation

Chapter 15: World View of Nutrition: The Faces of Global Malnutrition
Malnutrition in the United States
The Face of American Malnutrition
Prevalence and Distribution
Attacking Hunger in America
FYI Hungry and Homeless
Malnutrition in the Developing World
Why Hunger?
Social and Economic Factors
FYI AIDS and Malnutrition
Infection and Disease
Political Disruptions and Natural Disasters
Inequitable Food Distribution
Agriculture and Environment: A Tricky Balance
FYI Tough Choices
Malnutrition: Its Nature, Its Victims, and Its Eradication

Appendix A Food Composition Tables
Appendix B Exchange Lists for Meal Planning
Appendix C MyPyramid Food Intake Patterns
Appendix D Nutrition and Health for Canadians
Appendix E ATP Produced from Macronutrients
Appendix F Vitamin and Mineral Summary Tables
Appendix G Calculations and Conversions
Appendix H Nutrition Assessment Methods
Appendix I Growth Charts
Appendix J Food Safety Tables
Appendix K Information Resources