Understanding Nutrition, International Edition

Ellie Whitney grew up in New York City and received her B.A. and Ph.D. degrees in English and Biology at Harvard and Washington Universities. She taught at both Florida State University and Florida A&M University, wrote numerous newspaper columns on environmental matters for the Tallahassee Democrat, and coauthored almost a dozen college textbooks on nutrition, health, and related topics, many of which repeatedly reappear as new editions. She spent three decades exploring outdoor Florida and studying its ecology, and then co-wrote PRICELESS FLORIDA: NATURAL ECOSYSTEMS AND NATIVE SPECIES. Now retired, and more concerned about climate change than any other issue, she volunteers full-time for the nonpartisan national nonprofit Citizens Climate Lobby. Sharon Rady Rolfes received her MS in nutrition and food science from Florida State University. She is a founding member of Nutrition and Health Associates, an information resource center that maintains a research database on more than 1,000 nutrition-related topics. She has taught at Florida State University and coauthored several college nutrition textbooks, including UNDERSTANDING NUTRITION, and UNDERSTANDING NORMAL AND CLINICAL NUTRITION. In addition to writing, she serves as a consultant for various educational projects. Her volunteer work includes delivering food to the hungry and homeless in her community. She maintains her registration as a dietitian nutritionist and her membership in the Academy of Nutrition and Dietetics.

• CHAPTER 1The Basics of Nutrition1.1 Choosing Foods1.2 Nutrition: Macronutrients, Micronutrients and Water1.3 The Science of Nutrition1.4 Dietary Reference Intakes (DRI)1.5 Assessing Nutritional Status1.6 Diet and HealthHighlight 1 > Nutrition Information and MisinformationCHAPTER 2Meal Planning for a Healthy Lifestyle2.1 Meal Planning Principles and Guidelines2.2 Diet-Planning Guides2.3 Food LabelingHighlight 2 > Plant-Based DietsCHAPTER 3Food and Nutrient Assimilation3.1 Food and Nutrient Digestion3.2 Nutrient Absorption3.3 The Circulatory Systems3.4 Health and Regulation of the GI TractHighlight 3 > Common Digestive ProblemsCHAPTER 4Sugars, Starches, and Fibers – The Carbohydrates4.1 Carbohydrates: Breaking Down the Chemistry4.2 Carbohydrates: Digestion and Absorption4.3 The Role of Glucose in the Body4.4 Sugars: Effects on Health and Recommended Intakes4.5 Starches and Fibres: Sugars: Effects on Health and Recommended IntakesHighlight 4 > Carbs, kCalories, and ControversiesCHAPTER 5Triglycerides, Phospholipids, and Sterols – The Lipids5.1 Fatty Acids and Triglycerides: Breaking Down the Chemistry5.2 Phospholipids and Sterols: Breaking Down the Chemistry5.3 Lipids: Digestion, Absorption, and Transport5.4 The Role of Lipids in the Body5.5 Saturated Fats, Trans Fats and Cholesterol: Effects on Health and Recommended Intakes5.6 Monounsaturated and Polyunsaturated Fats: Effects on Health and Recommended IntakesHighlight 5 > High-Fat Foods—Friend or Foe?CHAPTER 6Protein: Amino Acids6.1 Proteins: Breaking Down the Chemistry6.2 Proteins: Digestion and Absorption6.3 The Role of Proteins in the Body6.4 Protein in Foods6.5 Protein: Effects on Health and Recommended IntakesHighlight 6 > Nutritional GenomicsCHAPTER 7Energy Metabolism7.1 Chemical Reactions in the Body7.2 Building Blocks of Energy7.3 Energy: Excess and InadequacyHighlight 7 > Alcohol in the BodyCHAPTER 8Energy Balance and Body Composition8.1 Energy: Balancing Intake and Output8.2 Energy Intake: The kCalories Foods Provide8.3 Energy Output: The kCalories Expended8.4 Body Weight and Body Composition8.5 Body Weight and Body Fat: Associated Health RisksHighlight 8 > Eating DisordersCHAPTER 9Managing Body Weight9.1 Overweight and Obesity: An Overview9.2 Causes of Overweight and Obesity9.3 Overweight and Obesity: Concerns9.4 Obesity: Aggressive Treatments9.5 Lifestyle Changes and Strategies9.6 UnderweightHighlight 9 > The Latest and Greatest Weight-Loss Diet—AgainCHAPTER 10B Vitamins and Vitamin C – The Water-Soluble Vitamins10.1 An Overview of the Vitamins10.2 The B Vitamins10.3 Vitamin CHighlight 10 > Vitamin and Mineral SupplementsCHAPTER 11Vitamins A, D, E, and K – The Fat-Soluble Vitamins11.1 Vitamin A and Beta-Carotene11.2 Vitamin D11.3 Vitamin E11.4 Vitamin KHighlight 11 > Antioxidant Nutrients in Disease PreventionCHAPTER 12The Major Minerals and Water12.1 The Role of Water in the Body12.2 An Overview of the Minerals12.3 The Major MineralsHighlight 12 > Osteoporosis and CalciumCHAPTER 13The Trace Minerals13.1 An Overview of the Trace Minerals13.2 The Trace Minerals13.3 Contaminant MineralsHighlight 13 > Phytochemicals and Functional FoodsCHAPTER 14Fitness: Physical Activity, Nutrients, and Body Adaptations14.1 An Overview of Fitness14.2 Energy Systems and Fuels to Support Activity14.3 Vitamins and Minerals to Support Activity14.4 Fluids and Electrolytes to Support Activity14.5 Nutrition for Physically Active PeopleHighlight 14 > Supplements as Ergogenic AidsCHAPTER 15Nutrition Throughout the Life Cycle: Pregnancy and Breastfeeding15.1 Prepregnancy Nutrition15.2 Placental and Fetal Development During Pregnancy15.3 Pregnancy and Maternal Weight15.4 Nutrition during Pregnancy15.5 Pregnancy and Nutrition-Related Concerns15.6 Nutrition while BreastfeedingHighlight 15 > Fetal Alcohol SyndromeCHAPTER 16Nutrition Throughout the Life Cycle: Infants,