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 1
The Basics of Nutrition
1.1 Choosing Foods
1.2 Nutrition: Macronutrients, Micronutrients and Water
1.3 The Science of Nutrition
1.4 Dietary Reference Intakes (DRI)
1.5 Assessing Nutritional Status
1.6 Diet and Health
Highlight 1 > Nutrition Information and Misinformation

CHAPTER 2
Meal Planning for a Healthy Lifestyle
2.1 Meal Planning Principles and Guidelines
2.2 Diet-Planning Guides
2.3 Food Labeling
Highlight 2 > Plant-Based Diets

CHAPTER 3
Food and Nutrient Assimilation
3.1 Food and Nutrient Digestion
3.2 Nutrient Absorption
3.3 The Circulatory Systems
3.4 Health and Regulation of the GI Tract
Highlight 3 > Common Digestive Problems

CHAPTER 4
Sugars, Starches, and Fibers – The Carbohydrates
4.1 Carbohydrates: Breaking Down the Chemistry
4.2 Carbohydrates: Digestion and Absorption
4.3 The Role of Glucose in the Body
4.4 Sugars: Effects on Health and Recommended Intakes
4.5 Starches and Fibres: Sugars: Effects on Health and Recommended Intakes
Highlight 4 > Carbs, kCalories, and Controversies

CHAPTER 5
Triglycerides, Phospholipids, and Sterols – The Lipids
5.1 Fatty Acids and Triglycerides: Breaking Down the Chemistry
5.2 Phospholipids and Sterols: Breaking Down the Chemistry
5.3 Lipids: Digestion, Absorption, and Transport
5.4 The Role of Lipids in the Body
5.5 Saturated Fats, Trans Fats and Cholesterol: Effects on Health and Recommended Intakes
5.6 Monounsaturated and Polyunsaturated Fats: Effects on Health and Recommended Intakes
Highlight 5 > High-Fat Foods—Friend or Foe?

CHAPTER 6
Protein: Amino Acids
6.1 Proteins: Breaking Down the Chemistry
6.2 Proteins: Digestion and Absorption
6.3 The Role of Proteins in the Body
6.4 Protein in Foods
6.5 Protein: Effects on Health and Recommended Intakes
Highlight 6 > Nutritional Genomics

CHAPTER 7
Energy Metabolism
7.1 Chemical Reactions in the Body
7.2 Building Blocks of Energy
7.3 Energy: Excess and Inadequacy
Highlight 7 > Alcohol in the Body

CHAPTER 8
Energy Balance and Body Composition
8.1 Energy: Balancing Intake and Output
8.2 Energy Intake: The kCalories Foods Provide
8.3 Energy Output: The kCalories Expended
8.4 Body Weight and Body Composition
8.5 Body Weight and Body Fat: Associated Health Risks
Highlight 8 > Eating Disorders

CHAPTER 9
Managing Body Weight
9.1 Overweight and Obesity: An Overview
9.2 Causes of Overweight and Obesity
9.3 Overweight and Obesity: Concerns
9.4 Obesity: Aggressive Treatments
9.5 Lifestyle Changes and Strategies
9.6 Underweight
Highlight 9 > The Latest and Greatest Weight-Loss Diet—Again

CHAPTER 10
B Vitamins and Vitamin C – The Water-Soluble Vitamins
10.1 An Overview of the Vitamins
10.2 The B Vitamins
10.3 Vitamin C
Highlight 10 > Vitamin and Mineral Supplements

CHAPTER 11
Vitamins A, D, E, and K – The Fat-Soluble Vitamins
11.1 Vitamin A and Beta-Carotene
11.2 Vitamin D
11.3 Vitamin E
11.4 Vitamin K
Highlight 11 > Antioxidant Nutrients in Disease Prevention

CHAPTER 12
The Major Minerals and Water
12.1 The Role of Water in the Body
12.2 An Overview of the Minerals
12.3 The Major Minerals
Highlight 12 > Osteoporosis and Calcium

CHAPTER 13
The Trace Minerals
13.1 An Overview of the Trace Minerals
13.2 The Trace Minerals
13.3 Contaminant Minerals
Highlight 13 > Phytochemicals and Functional Foods

CHAPTER 14
Fitness: Physical Activity, Nutrients, and Body Adaptations
14.1 An Overview of Fitness
14.2 Energy Systems and Fuels to Support Activity
14.3 Vitamins and Minerals to Support Activity
14.4 Fluids and Electrolytes to Support Activity
14.5 Nutrition for Physically Active People
Highlight 14 > Supplements as Ergogenic Aids

CHAPTER 15
Nutrition Throughout the Life Cycle: Pregnancy and Breastfeeding
15.1 Prepregnancy Nutrition
15.2 Placental and Fetal Development During Pregnancy
15.3 Pregnancy and Maternal Weight
15.4 Nutrition during Pregnancy
15.5 Pregnancy and Nutrition-Related Concerns
15.6 Nutrition while Breastfeeding
Highlight 15 > Fetal Alcohol Syndrome

CHAPTER 16
Nutrition Throughout the Life Cycle: Infants,