The Art of Understanding Nutrition | p. 2 |
Nutrition and Health Promotion | p. 5 |
The Longevity Game Scorecard | p. 8 |
The Savvy Diner: But I Can't Afford to Eat Nutritious or Healthy Foods! | p. 9 |
A National Agenda for Improving Nutrition and Health | p. 11 |
Understanding Our Food Choices | p. 13 |
Nutrition Action: Good and Fast: A Guide to Eating on the Run, or Has Your Waistline Been Supersized? | p. 14 |
Spotlight: How Do You Tell If It's Nutrition Fact or Nutrition Fiction? | p. 21 |
The Pursuit of an Ideal Diet | p. 30 |
The ABCs of Eating for Health | p. 32 |
The Nutrients | p. 34 |
Nutrient Recommendations | p. 36 |
Nutrition Action: Grazer's Guide to Smart Snacking | p. 41 |
The Challenge of Dietary Guidelines | p. 44 |
Tools Used in Diet Planning | p. 44 |
The Savvy Diner: Build a Healthy Base: Let the Pyramid Guide Your Food Choices | p. 45 |
Rate Your Plate Scorecard | p. 57 |
Spotlight: A Tapestry of Cultures and Cuisines | p. 58 |
The Carbohydrates: Sugar, Starch, and Fiber | p. 68 |
Carbohydrate Basics | p. 70 |
The Simple Carbohydrates | p. 71 |
The Complex Carbohydrates: Starch in the Diet | p. 75 |
Nutrition Action: Keeping A Healthy Smile | p. 76 |
The Savvy Diner: Choose a Variety of Grains Daily, Especially Whole Grains | p. 79 |
The Complex Carbohydrates: Fiber in the Diet | p. 83 |
How the Body Handles Carbohydrates | p. 86 |
Carbohydrate Consumption Scorecard | p. 87 |
Spotlight: Sweet Talk--Alternatives to Sugar | p. 94 |
The Lipids: Fats and Oils | p. 100 |
A Primer on Fats | p. 102 |
A Closer View of Fats | p. 103 |
Characteristics of Fats in Foods | p. 105 |
The Other Members of the Lipid Family: Phospholipids and Sterols | p. 106 |
How the Body Handles Fat | p. 107 |
Lipids and Health | p. 109 |
Fat in the Diet | p. 113 |
Nutrition Action: Oh Nuts! You Mean Fat Can Be Healthy? | p. 115 |
The Trans Fatty Acid Controversy--Is Butter Better? | p. 118 |
The Savvy Diner: Choose Fats Sensibly | p. 121 |
Scorecard: Rate Your Fats and Health IQ | p. 123 |
Understanding Fat Substitutes | p. 124 |
Spotlight: Diet and Heart Disease | p. 126 |
The Proteins and Amino Acids | p. 134 |
What Proteins Are Made Of | p. 136 |
The Functions of Body Proteins | p. 137 |
How the Body Handles Protein | p. 140 |
Protein Quality of Foods | p. 142 |
Recommended Protein Intakes | p. 143 |
Protein and Health | p. 143 |
The Savvy Diner: The New American Plate: Reshape Your Protein Choices for Health | p. 148 |
The Vegetarian Diet | p. 149 |
Protein Scorecard | p. 150 |
Nutrition Action: Food Allergy--Nothing to Sneeze At | p. 154 |
Spotlight: Wonder Bean: The Benefits of Soy | p. 157 |
The Vitamins | p. 164 |
Turning Back the Clock | p. 166 |
The Two Classifications of Vitamins | p. 167 |
Water-Soluble Vitamins | p. 167 |
Fat-Soluble Vitamins | p. 177 |
Nonvitamins | p. 183 |
The Savvy Diner: Color Your Plate with Vitamin-Rich Foods--and Handle Them with Care | p. 185 |
Five a Day Plus Scorecard | p. 186 |
Nutrition Action: Medicinal Herbs | p. 187 |
Phytonutrients in Foods: The Phytochemical Superstars | p. 191 |
Spotlight: Functional Foods--Let Food Be Your Medicine | p. 194 |
Water and the Minerals | p. 200 |
Water--The Most Essential Nutrient | p. 202 |
The Major Minerals | p. 206 |
Calcium Sources Scorecard | p. 212 |
Nutrition Action: Diet and Blood Pressure--The Salt Shaker and Beyond | p. 217 |
The Savvy Diner: Choose and Prepare Foods with Less Salt | p. 221 |
The Trace Minerals | p. 222 |
Spotlight: Osteoporosis--The Silent Stalker of the Bones | p. 228 |
Alcohol and Nutrition | p. 238 |
What is Alcohol? | p. 240 |
Absorption and Metabolism of Alcohol | p. 240 |
Nutrition Action: How It All Adds Up | p. 241 |
Alcohol and Its Effects | p. 244 |
Health Benefits of Alcohol | p. 246 |
Health Risks of Alcohol | p. 247 |
Weighing the Pros and Cons of Alcohol Consumption | p. 249 |
Scorecard: Alcohol Assessment Questionnaire | p. 250 |
The Savvy Diner: What Is a Drink? | p. 251 |
Spotlight: Fetal Alcohol Syndrome | p. 252 |
Weight Management | p. 256 |
A Closer Look at Obesity | p. 258 |
Problems Associated with Weight | p. 259 |
What Is a Healthful Weight? | p. 261 |
Energy Balance | p. 264 |
Healthy Weight Scorecard | p. 265 |
Causes of Obesity | p. 267 |
Weight Gain and Loss | p. 270 |
Weight Loss Strategies | p. 279 |
Weight Gain Strategies | p. 286 |
The Savvy Diner: Aiming for a Healthy Weight While Dining Out | p. 287 |
Nutrition Action: Breaking Old Habits | p. 288 |
Spotlight: The Eating Disorders | p. 291 |
Nutrition and Fitness | p. 300 |
Getting Started on Lifetime Fitness | p. 303 |
The Components of Fitness | p. 304 |
Nutrition Action: Nutrition and Fitness: Forever Young, or You're Not Going to Take Aging Lying Down, Are You? | p. 305 |
Physical Activity Scorecard | p. 308 |
Energy for Exercise | p. 311 |
Fuels for Exercise | p. 313 |
Protein Needs for Fitness | p. 317 |
Fluid Needs and Exercise | p. 317 |
Vitamins and Minerals for Exercise | p. 319 |
The Savvy Diner: Food for Fitness | p. 322 |
Spotlight: Athletes and Supplements--Help or Hype? | p. 324 |
The Life Cycle: Conception Through the Later Years | p. 330 |
Pregnancy: Nutrition for the Future | p. 332 |
Pregnancy Readiness Scorecard | p. 335 |
Nutrition Action: Not for Coffee Drinkers Only | p. 339 |
Healthy Infants | p. 341 |
Early and Middle Childhood | p. 348 |
The Importance of Teen Nutrition | p. 353 |
Nutrition in Later life | p. 355 |
Aging Scorecard | p. 357 |
The Savvy Diner: Meals for One | p. 365 |
Looking Ahead and Growing Old | p. 366 |
Spotlight: Nutrition and Cancer Prevention | p. 368 |
Food Safety and the Global Food Supply | p. 378 |
Foodborne Illnesses and the Agents That Cause Them | p. 380 |
Safe Food Storage and Preparation | p. 387 |
The Savvy Diner: Keep Food Safe to Eat | p. 391 |
Food Safety Scorecard | p. 392 |
Pesticides and Other Chemical Contaminants | p. 394 |
Food Additives | p. 398 |
Nutrition Action: Should You Buy Organically Grown Produce and Meats? | p. 400 |
New Technologies on the Horizon | p. 402 |
Spotlight: Domestic and World Hunger | p. 407 |
Appendixes | |
An Introduction to the Human Body | p. 1 |
Aids to Calculations and the Food Exchange System | p. 15 |
Canadian Dietary Guidelines and Recommendations | p. 22 |
Chapter Notes | p. 27 |
Table of Food Composition | p. 44 |
Glossary | p. 1 |
Credits | p. 1 |
Index | p. 1 |
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