KAREN EICH DRUMMOND is the author and co-author of numerous books, including The Restaurant Training Manual and The Dictionary of Nutrition and Dietetics, all published by Wiley. She is a Registered Dietitian Nutritionist and a member of the Academy of Nutrition and Dietetics.LISA M. BREFERE is a renowned Executive Chef and Food & Beverage expert with more than thirty-five years of experience. A graduate of the Culinary Institute of America, she is a member of their Alumni Council, The American Academy of Chefs and founding CEO of GigaChef Consulting and CookingDistrict.com. She is the co-author of So You Want to be a Chef? and So You are a Chef, both published by Wiley.

• Preface viiAcknowledgments xI Fundamentals of Nutrition and Foods1 Introduction to Nutrition 1Introduction 1Why Is Nutrition Important and What Is a Healthy Diet? 2Nutrition and Food Terms to Know 4Why Do You Eat the Foods You Do? 8Kcalories and Nutrients 14What Happens When You Eat? 20Sustainable Food Systems 23Finding Reliable Nutrition and Health Information 282 Using Food Guides, Dietary 33Recommendations, and Nutrition Labels to Plan Menus 33Introduction 33MyPlate 362020–2025 Dietary Guidelines for Americans 47Nutrition Labels on Packaged Goods and Restaurant Menus 50Planning Menus Using MyPlate and the Dietary Guidelines for Americans 573 Carbohydrates 60Introduction 60Sugars 61Starches and Fibers 67Whole Grains 71Carbohydrates in the Body and Choosing Healthy Carbohydrates 75Culinary Focus: Whole Grains and Legumes 774 Fat 86Introduction 86Fats in Foods 87Fatty Acids 90Essential Fatty Acids, Omega-3 Fatty Acids, and Cholesterol 95Fats in the Body 99Dietary Recommendations 100Culinary Focus: Dairy and Eggs 1035 Protein 110Introduction 110Protein in Food 111Protein in the Body 114Vegetarian Eating 116Dietary Recommendations for Protein 122Plant-Forward Cooking 125Culinary Focus: Meat, Poultry, and Fish 1276 Vitamins 135Introduction 135Basics of Vitamins 136Fat-Soluble Vitamins 137Water-Soluble Vitamins 143Dietary Supplements 150Culinary Focus: Fruits and Vegetables 1537 Water and Minerals 164Introduction 164Water 165Beverages and Caffeine 167Basics of Minerals 175Calcium and Phosphorus 176Sodium 179Potassium 184Magnesium 185Iron 187Zinc and Iodine 189Culinary Focus: Nuts and Seeds 191II Balanced Cooking and Menus8 Building Flavor and Balanced Baking 198Introduction 198Ingredients 199Preparation Techniques 215Cooking Methods 218Putting It All Together 225Balanced Baking 2279 Recipe Makeovers 234Introduction 234Basics for Modifying Recipes 235Appetizers and Entrées 237Sauces and Dressings 246Desserts 250Gluten-Free Baking 25210 Balanced Menus 258Introduction 258Balanced Menu Basics 259Appetizers, Soups, and Salads 262Entrées, Sauces, and Side Dishes 271Desserts, Breakfast, and Breaks 279Presentation 287III Applied Nutrition11 Handling Customers’ Special Nutrition Requests 293Introduction 293Low-Kcalorie Requests 294Low-Saturated Fat Requests 296Low-Sugar Requests 298Low-Sodium Requests 300How to Respond to Food Allergies 304Vegetarian Requests 310Gluten Free 312Low-Lactose Requests 31612 Weight Management 320Introduction 320Basics of Weight Management 321How to Lose Weight 324Weight-Loss Myths 33613 Nutrition for All Ages 340Introduction 340Nutrition and Menu Planning for Children 341Nutrition and Menu Planning for Adolescents 348Fighting Childhood Obesity 350Nutrition and Menu Planning for Older Adults 358Eating Disorders 363Nutrition and Menu Planning for the Athlete 366Appendix A Serving Sizes for MyPlate Food Groups A-1Appendix B Dietary Reference Intakes A-6Appendix C Answers to Odd-Numbered Questions in Check-Out Quizzes A-11Glossary G-1Index I-1

KAREN EICH DRUMMOND is the author and co-author of numerous books, including The Restaurant Training Manual and The Dictionary of Nutrition and Dietetics, all published by Wiley. She is a Registered Dietitian Nutritionist and a member of the Academy of Nutrition and Dietetics.LISA M. BREFERE is a renowned Executive Chef and Food & Beverage expert with more than thirty-five years of experience. A graduate of the Culinary Institute of America, she is a member of their Alumni Council, The American Academy of Chefs and founding CEO of GigaChef Consulting and CookingDistrict.com. She is the co-author of So You Want to be a Chef? and So You are a Chef, both published by Wiley.

• Preface viiAcknowledgments xI Fundamentals of Nutrition and Foods1 Introduction to Nutrition 1Introduction 1Why Is Nutrition Important and What Is a Healthy Diet? 2Nutrition and Food Terms to Know 4Why Do You Eat the Foods You Do? 8Kcalories and Nutrients 14What Happens When You Eat? 20Sustainable Food Systems 23Finding Reliable Nutrition and Health Information 282 Using Food Guides, Dietary 33Recommendations, and Nutrition Labels to Plan Menus 33Introduction 33MyPlate 362020–2025 Dietary Guidelines for Americans 47Nutrition Labels on Packaged Goods and Restaurant Menus 50Planning Menus Using MyPlate and the Dietary Guidelines for Americans 573 Carbohydrates 60Introduction 60Sugars 61Starches and Fibers 67Whole Grains 71Carbohydrates in the Body and Choosing Healthy Carbohydrates 75Culinary Focus: Whole Grains and Legumes 774 Fat 86Introduction 86Fats in Foods 87Fatty Acids 90Essential Fatty Acids, Omega-3 Fatty Acids, and Cholesterol 95Fats in the Body 99Dietary Recommendations 100Culinary Focus: Dairy and Eggs 1035 Protein 110Introduction 110Protein in Food 111Protein in the Body 114Vegetarian Eating 116Dietary Recommendations for Protein 122Plant-Forward Cooking 125Culinary Focus: Meat, Poultry, and Fish 1276 Vitamins 135Introduction 135Basics of Vitamins 136Fat-Soluble Vitamins 137Water-Soluble Vitamins 143Dietary Supplements 150Culinary Focus: Fruits and Vegetables 1537 Water and Minerals 164Introduction 164Water 165Beverages and Caffeine 167Basics of Minerals 175Calcium and Phosphorus 176Sodium 179Potassium 184Magnesium 185Iron 187Zinc and Iodine 189Culinary Focus: Nuts and Seeds 191II Balanced Cooking and Menus8 Building Flavor and Balanced Baking 198Introduction 198Ingredients 199Preparation Techniques 215Cooking Methods 218Putting It All Together 225Balanced Baking 2279 Recipe Makeovers 234Introduction 234Basics for Modifying Recipes 235Appetizers and Entrées 237Sauces and Dressings 246Desserts 250Gluten-Free Baking 25210 Balanced Menus 258Introduction 258Balanced Menu Basics 259Appetizers, Soups, and Salads 262Entrées, Sauces, and Side Dishes 271Desserts, Breakfast, and Breaks 279Presentation 287III Applied Nutrition11 Handling Customers’ Special Nutrition Requests 293Introduction 293Low-Kcalorie Requests 294Low-Saturated Fat Requests 296Low-Sugar Requests 298Low-Sodium Requests 300How to Respond to Food Allergies 304Vegetarian Requests 310Gluten Free 312Low-Lactose Requests 31612 Weight Management 320Introduction 320Basics of Weight Management 321How to Lose Weight 324Weight-Loss Myths 33613 Nutrition for All Ages 340Introduction 340Nutrition and Menu Planning for Children 341Nutrition and Menu Planning for Adolescents 348Fighting Childhood Obesity 350Nutrition and Menu Planning for Older Adults 358Eating Disorders 363Nutrition and Menu Planning for the Athlete 366Appendix A Serving Sizes for MyPlate Food Groups A-1Appendix B Dietary Reference Intakes A-6Appendix C Answers to Odd-Numbered Questions in Check-Out Quizzes A-11Glossary G-1Index I-1

KAREN EICH DRUMMOND is the author and co-author of numerous books, including The Restaurant Training Manual and The Dictionary of Nutrition and Dietetics, all published by Wiley. She is a Registered Dietitian Nutritionist and a member of the Academy of Nutrition and Dietetics.LISA M. BREFERE is a renowned Executive Chef and Food & Beverage expert with more than thirty-five years of experience. A graduate of the Culinary Institute of America, she is a member of their Alumni Council, The American Academy of Chefs and founding CEO of GigaChef Consulting and CookingDistrict.com. She is the co-author of So You Want to be a Chef? and So You are a Chef, both published by Wiley.

• Preface viiAcknowledgments xI Fundamentals of Nutrition and Foods1 Introduction to Nutrition 1Introduction 1Why Is Nutrition Important and What Is a Healthy Diet? 2Nutrition and Food Terms to Know 4Why Do You Eat the Foods You Do? 8Kcalories and Nutrients 14What Happens When You Eat? 20Sustainable Food Systems 23Finding Reliable Nutrition and Health Information 282 Using Food Guides, Dietary 33Recommendations, and Nutrition Labels to Plan Menus 33Introduction 33MyPlate 362020–2025 Dietary Guidelines for Americans 47Nutrition Labels on Packaged Goods and Restaurant Menus 50Planning Menus Using MyPlate and the Dietary Guidelines for Americans 573 Carbohydrates 60Introduction 60Sugars 61Starches and Fibers 67Whole Grains 71Carbohydrates in the Body and Choosing Healthy Carbohydrates 75Culinary Focus: Whole Grains and Legumes 774 Fat 86Introduction 86Fats in Foods 87Fatty Acids 90Essential Fatty Acids, Omega-3 Fatty Acids, and Cholesterol 95Fats in the Body 99Dietary Recommendations 100Culinary Focus: Dairy and Eggs 1035 Protein 110Introduction 110Protein in Food 111Protein in the Body 114Vegetarian Eating 116Dietary Recommendations for Protein 122Plant-Forward Cooking 125Culinary Focus: Meat, Poultry, and Fish 1276 Vitamins 135Introduction 135Basics of Vitamins 136Fat-Soluble Vitamins 137Water-Soluble Vitamins 143Dietary Supplements 150Culinary Focus: Fruits and Vegetables 1537 Water and Minerals 164Introduction 164Water 165Beverages and Caffeine 167Basics of Minerals 175Calcium and Phosphorus 176Sodium 179Potassium 184Magnesium 185Iron 187Zinc and Iodine 189Culinary Focus: Nuts and Seeds 191II Balanced Cooking and Menus8 Building Flavor and Balanced Baking 198Introduction 198Ingredients 199Preparation Techniques 215Cooking Methods 218Putting It All Together 225Balanced Baking 2279 Recipe Makeovers 234Introduction 234Basics for Modifying Recipes 235Appetizers and Entrées 237Sauces and Dressings 246Desserts 250Gluten-Free Baking 25210 Balanced Menus 258Introduction 258Balanced Menu Basics 259Appetizers, Soups, and Salads 262Entrées, Sauces, and Side Dishes 271Desserts, Breakfast, and Breaks 279Presentation 287III Applied Nutrition11 Handling Customers’ Special Nutrition Requests 293Introduction 293Low-Kcalorie Requests 294Low-Saturated Fat Requests 296Low-Sugar Requests 298Low-Sodium Requests 300How to Respond to Food Allergies 304Vegetarian Requests 310Gluten Free 312Low-Lactose Requests 31612 Weight Management 320Introduction 320Basics of Weight Management 321How to Lose Weight 324Weight-Loss Myths 33613 Nutrition for All Ages 340Introduction 340Nutrition and Menu Planning for Children 341Nutrition and Menu Planning for Adolescents 348Fighting Childhood Obesity 350Nutrition and Menu Planning for Older Adults 358Eating Disorders 363Nutrition and Menu Planning for the Athlete 366Appendix A Serving Sizes for MyPlate Food Groups A-1Appendix B Dietary Reference Intakes A-6Appendix C Answers to Odd-Numbered Questions in Check-Out Quizzes A-11Glossary G-1Index I-1