Nutrition & You

Cover
Title Page
Copyright Page
Brief Contents
Contents
Special Features
About the Author
Preface: Why I Wrote Nutrition & You
1 What Is Nutrition?
What Drives Our Food Choices?
We Need to Eat and Drink to Live
We Choose Foods for Many Other Reasons
What Is Nutrition and Why Is Good Nutrition So Important?
What Are the Essential Nutrients and Why Do You Need Them?
Carbohydrates, Fats, and Proteins Provide Energy
You Can Calculate the Amount of Energy a Food Provides
Vitamins and Minerals Are Essential for Metabolism
Water Is Vital for Many Processes in Your Body
How Should You Get These Important Nutrients?
The Best Way to Meet Your Nutrient Needs Is with a Well‐Balanced Diet
You Can Meet Some Nutrient Needs with a Supplement
How Does the Average American Diet Stack Up?
The Quality of the American Diet
Rates of Overweight and Obesity in Americans
Improving Americans’ Diets Is One Goal of Healthy People 2020
What’s the Real Deal When It Comes to Nutrition Research and Advice?
Sound Nutrition Research Begins with the Scientific Method
Research Studies and Experiments Confirm Hypotheses
You Can Trust the Advice of Nutrition Experts
Health Connection: Fast‐Food City
You Can Obtain Accurate Nutrition Information on the Internet
Visual Chapter Summary
2 Tools for Healthy Eating
What Is Healthy Eating and What Tools Can Help?
What Are the Dietary Reference Intakes?
DRIs Tell You How Much of Each Nutrient You Need
DRIs Encompass Several Reference Values
Focus Figure 2.2 Dietary Reference Intakes
How to Use the DRIs
What Are the Dietary Guidelines for Americans?
What Are MyPlate and ChooseMyPlate.gov?
MyPlate and ChooseMyPlate.gov Emphasize Changes in Diet, Eating Behaviors, and Physical Activity
How to Use MyPlate and ChooseMyPlate.gov
What Is a Food Label and Why Is It Important?
The Food Label Tells You What’s in the Package
The Food Label Can Help You Make Healthy Food Choices
Focus Figure 2.12 Understanding the Nutrition Facts Panel
Functional Foods: What Role Do They Play in Your Diet?
Are There Concerns Associated with Consuming Functional Foods?
How to Use Functional Foods
Health Connection: Functional Foods and Cholesterol
Visual Chapter Summary
3 The Basics of Digestion
What Is Digestion and Why Is It Important?
Digestion Occurs in the GI Tract
Digestion Is Mechanical and Chemical
What Are the Organs of the GI Tract and Why Are They Important?
Digestion Begins in the Mouth
Focus Figure 3.3 The Digestive System
The Stomach Stores, Mixes, and Prepares Food for Digestion
Most Digestion and Absorption Occurs in the Small Intestine
Focus Figure 3.6 Anatomy of the Small Intestine
The Large Intestine Eliminates Waste and Absorbs Water and Some Nutrients
The Liver, Gallbladder, and Pancreas Are Accessory Organs
How Do Hormones, Enzymes, and Bile Aid Digestion?
Hormones Regulate Digestion
Enzymes Drive the Process of Digestion
Bile Helps Digest Fat
How Are Digested Nutrients Absorbed?
Digested Nutrients Are Absorbed by Three Methods
What Happens to Nutrients After They Are Absorbed?
The Circulatory System Distributes Nutrients through Your Blood
The Lymphatic System Distributes Some Nutrients through Your Lymph Vessels
Your Body Can Store Some Surplus Nutrients
The Excretory System Passes Waste Out of the Body
What Other Body Systems Affect Your Use of Nutrients?
The Nervous System Stimulates Your Appetite
The Endocrine System Releases Hormones That Help Regulate the Use of Absorbed Nutrients
What Are Some Common Digestive Disorders?
Disorders of the Mouth and Throat
Esophageal Problems
Disorders of the Stomach
Gallbladder Disease
Disorders of the Intestines
More Serious Intestinal Disorders
Health Connection: Tired of Gluten
Visual Chapter Summary
4 Carbohydrates: Sugars, Starches, and Fiber
What Are Carbohydrates and Why Do You Need Them?
Simple Carbohydrates Contain One or Two Sugar Units
Polysaccharides Are Complex Carbohydrates
Starch Is the Storage Form in Plants
Fiber Is Important
Glycogen Is the Storage Form in Animals
What Happens to the Carbohydrates You Eat?
You Digest Carbohydrates in Your Mouth and Intestines
What Is Lactose Malabsorption and Lactose Intolerance?
Focus Figure 4.4 Carbohydrate Digestion and Absorption
How Does Your Body Use Carbohydrates?
Insulin Regulates Glucose in Your Blood
Carbohydrates Fuel Your Body between Meals and Help Spare Protein for Other Uses
Focus Figure 4.6 Hormones Regulate Blood Glucose
Carbohydrates Fuel Your Body during Fasting and Prevent Ketosis
How Much Carbohydrate Do You Need and What Are the Best Food Sources?
You Need a Minimum Amount of Carbohydrates Daily
The Best Carbohydrates Are Found in These Foods
Whole Grains Can Help Meet Starch and Fiber Needs
Fruits and Vegetables Provide Simple Sugars, Starch, and Fiber
Legumes, Nuts, and Seeds Are Excellent Sources of Carbohydrates and Fiber
Low‐Fat and Fat‐Free Dairy Products Provide Some Simple Sugars
Packaged Foods Can Also Provide Carbohydrates
What’s the Difference between Natural and Added Sugars?
Foods with Natural Sugars Usually Contain More Nutrients for Fewer Calories
Processed Foods and Sweets Often Contain Added Sugars
Are Added Sugars Bad for You?
Finding the Added Sugars in Your Foods
How Much Added Sugar Is Too Much?
Why Is Diabetes a Growing Epidemic?
What Are the Forms of Diabetes?
Focus Figure 4.13 Diabetes
What Effects Does Diabetes Have on Your Body?
Health Connection: Destined for Diabetes?
How Is Diabetes Treated and Controlled?
Why Is Diabetes Called an Epidemic?
Can Type 2 Diabetes Be Prevented?
What Is Prediabetes?
What Are Sugar Substitutes and What Forms Can They Take?
Polyols Are Sugar Alcohols
Saccharin Is the Oldest Sugar Substitute
Aspartame Is Derived from Amino Acids
Neotame Is Also Made from Amino Acids
Acesulfame‐K Contains Potassium
Sucralose Is Made from Sucrose
Rebaudioside A Is Derived from the Stevia Plant
Monk Fruit Is Another Sugar Substitute
Advantame Is the Newer Sugar Substitute
Why Is Fiber so Important?
Fiber Helps Prevent Constipation and Diverticulosis
Fiber Helps Prevent Obesity
Fiber Helps Prevent Heart Disease, Diabetes, and Cancer
Too Much Fiber Can Cause Health Problems
Visual Chapter Summary
5 Fats, Oils, and Other Lipids
What Are Fats and Why Do You Need Them?
Fats Serve Multiple Functions in Foods and in Your Body
Fatty Acids Are Found in Triglycerides and Phospholipids
Triglycerides Contain Three Fatty Acid Chains
Sterols Have a Unique Ring Structure
What Happens to the Fat You Eat?
You Digest Most Fat in Your Stomach and Small Intestine
Focus Figure 5.10 Fat Digestion and Absorption
Lipoproteins Transport Fat through the Lymph and Blood
How Does Your Body Use Fat and Cholesterol?
Fat Provides Energy
Fat Helps You Absorb Certain Compounds and Insulates the Body
Focus Figure 5.13 The Roles of Lipoproteins
Essential Fatty Acids Help Keep Cells Healthy
Cholesterol Has Many Important Roles
How Much Fat Do You Need Each Day?
You Need to Consume a Specific Percentage of Your Daily Calories from Fat
You Need to Consume a Specific Amount of Essential Fatty Acids Daily
Minimize Saturated and Trans Fats in Your Diet
The Impact of Cholesterol in Your Diet
What Are the Best Food Sources of Fats?
What Are Fat Substitutes and How Can They Be Part of a Healthy Diet?
Fat Substitutes Can Be Carbohydrate, Protein, or Fat Based
Reduced‐Fat Products Aren’t Calorie Free
What Is Heart Disease and What Increases Your Risk?
Heart Disease Begins with Buildup in the Arteries
What Are the Risk Factors for Heart Disease?
Focus Figure 5.20 Development of Atherosclerosis
What Can You Do to Maintain Healthy Blood Cholesterol Levels to Reduce Your Risk of Heart Disease?
Minimize Saturated Fats, Trans Fats, and Cholesterol in Your Diet
Include Fish in Your Weekly Choices
Health Connection: All Fats Are Not Created Equal
Eat Plenty of Plant Foods
Routinely Select Foods Rich in Antioxidants and Phytochemicals
Strive for Plenty of Exercise and Manage Your Weight
A Word about Alcohol
The Whole Is Greater Than the Sum of Its Parts
Visual Chapter Summary
6 Proteins and Amino Acids
What Are Proteins and Why Are They Important?
The Building Blocks of Proteins Are Amino Acids
Denaturation of Proteins Changes Their Shape
What Happens to the Protein You Eat?
You Digest and Absorb Dietary Proteins in Your Stomach and Small Intestine
Your Body Degrades and Synthesizes Proteins
Focus Figure 6.4 Protein Digestion and Absorption
DNA Directs the Synthesis of New Proteins
Focus Figure 6.6 Protein Synthesis
How Does Your Body Use Proteins?
Proteins Provide Structural and Mechanical Support and Help Maintain Body Tissues
Proteins Build Most Enzymes and Many Hormones
Proteins Help Maintain Fluid Balance
Proteins Help Maintain Acid‐Base Balance
Proteins Transport Substances Throughout the Body
Proteins Contribute to a Healthy Immune System
Proteins Can Provide Energy
Protein Improves Satiety and Appetite Control
How Much Protein Do You Need?
Healthy Adults Should Be in Nitrogen Balance
Not All Protein Is Created Equal
You Can Determine Your Personal Protein Needs
What Are the Best Food Sources of Protein?
What Happens If You Eat Too Much or Too Little Protein?
Eating Too Much Protein Can Be Unhealthy
Eating Too Little Protein Can Lead to Poor Health and Malnutrition
How Do Vegetarians Meet Their Protein Needs?
Health Connection: Running on Empty
The Potential Benefits and Risks of a Vegetarian Diet
How You Can Be a Healthy Vegetarian
Athletes Can Follow a Vegetarian Diet
Visual Chapter Summary
7 Vitamins
What Are Vitamins?
Vitamins Are Either Fat Soluble or Water Soluble
Some Vitamins Function as Antioxidants
Vitamins Differ in Bioavailability
Vitamins Can Be Destroyed by Air, Water, or Heat
Overconsumption of Some Vitamins Can Be Toxic
Provitamins Can Be Converted to Vitamins by the Body
The Storage of Fat‐Soluble Vitamins
Exploring Vitamin A
What Is Vitamin A?
Functions of Vitamin A
Focus Figure 7.6 Retinal and Its Role in Vision
Daily Needs
Food Sources
Too Much or Too Little
Exploring Vitamin E
What Is Vitamin E?
Functions of Vitamin E
Daily Needs
Food Sources
Too Much or Too Little
Exploring Vitamin K
What Is Vitamin K?
Functions of Vitamin K
Daily Needs
Food Sources
Too Much or Too Little
Exploring Vitamin D
What Is Vitamin D?
Functions of Vitamin D
Daily Needs
Food Sources
Too Much or Too Little
The Roles of the Water‐Soluble B Vitamins and Vitamin C
Exploring Thiamin (B1)
What Is Thiamin?
Functions of Thiamin
Daily Needs
Food Sources
Too Much or Too Little
Exploring Riboflavin (B2)
What Is Riboflavin?
Functions of Riboflavin
Daily Needs
Food Sources
Too Much or Too Little
Exploring Niacin (B3)
What Is Niacin?
Functions of Niacin
Daily Needs
Food Sources
Too Much or Too Little
Exploring Vitamin B6
What Is Vitamin B6?
Functions of Vitamin B6
Daily Needs
Food Sources
Too Much or Too Little
Exploring Folate
What Is Folate?
Functions of Folate
Daily Needs
Food Sources
Too Much or Too Little
Exploring Vitamin B12
What Is Vitamin B12?
Functions of Vitamin B12
Daily Needs
Food Sources
Too Much or Too Little
Exploring Vitamin C
What Is Vitamin C?
Functions of Vitamin C
Daily Needs
Food Sources
Too Much or Too Little
Exploring Pantothenic Acid and Biotin
What Are Pantothenic Acid and Biotin?
Functions of Pantothenic Acid and Biotin
Daily Needs
Food Sources
Too Much or Too Little
Are There Other Important Vitamin‐Like Nutrients?
Choline Is an Essential Nutrient
Carnitine, Lipoic Acid, and Inositol Are Vitamin‐Like Substances
How Should You Get Your Vitamins?
Foods Are Still the Best Way to Meet Your Vitamin Needs
Fortified Foods Can Provide Additional Nutrients, but at a Price
Vitamin Supplements Are Not a Substitute for Healthy Eating
Visual Chapter Summary
8 Minerals and Water
Why Is Water So Important?
Water Is the Universal Solvent
Water Is a Transport Medium
Water Helps Maintain Body Temperature
Water Is a Lubricant and a Protective Cushion
What Is Water Balance and How Do You Maintain It?
You Take in Water through Beverages and Food
You Lose Water through Your Kidneys, Large Intestine, Lungs, and Skin
Losing Too Much Water Can Cause Dehydration
Consuming Too Much Water Can Cause Hyponatremia
Focus Figure 8.7 Fluid Balance during Exercise
How Much Water Do You Need and What Are the Best Sources?
What Are Minerals and Why Do You Need Them?
Bioavailability Affects Mineral Absorption
You Need Major Minerals in Larger Amounts
The Trace Minerals Are Needed in Small Amounts
Overconsumption of Minerals Can Be Toxic
Other Minerals: Arsenic, Boron, Nickel, Silicon, and Vanadium
Exploring Sodium
What Is Sodium?
Daily Needs
Food Sources
Too Much or Too Little
Health Connection: A High‐Pressure Situation
Exploring Potassium
What Is Potassium?
Daily Needs
Food Sources
Too Much or Too Little
Exploring Calcium
What Is Calcium?
Daily Needs
Food Sources
Too Much or Too Little
Exploring Phosphorus
What Is Phosphorus?
Daily Needs
Food Sources
Too Much or Too Little
Exploring Magnesium
What Is Magnesium?
Daily Needs
Food Sources
Too Much or Too Little
Exploring Chloride
What Is Chloride?
Daily Needs
Food Sources
Too Much or Too Little
Exploring Sulfur
What Is Sulfur?
Food Sources
Daily Needs and Too Much or Too Little
Exploring Iron
What Is Iron?
Daily Needs
Food Sources
Too Much or Too Little
Exploring Copper
What Is Copper?
Daily Needs
Food Sources
Too Much or Too Little
Exploring Zinc
What Is Zinc?
Daily Needs
Food Sources
Too Much or Too Little
Exploring Selenium
What Is Selenium?
Daily Needs
Food Sources
Too Much or Too Little
Exploring Fluoride
What Is Fluoride?
Daily Needs
Food Sources
Too Much or Too Little
Exploring Chromium
What Is Chromium?
Daily Needs
Food Sources
Too Much or Too Little
Exploring Iodine
What Is Iodine?
Daily Needs
Food Sources
Too Much or Too Little
Exploring Manganese
What Is Manganese?
Daily Needs
Food Sources
Too Much or Too Little
Exploring Molybdenum
What Is Molybdenum?
Daily Needs
Food Sources
Too Much or Too Little
Visual Chapter Summary
9 Alcohol
What Is Alcohol and How Is It Made?
Why Do People Drink Alcohol?
People Drink to Relax, Celebrate, and Socialize
Moderate Alcohol Consumption May Have Health Benefits
What Happens to Alcohol in the Body?
You Absorb Alcohol in Your Stomach and Small Intestine
You Metabolize Alcohol Primarily in Your Liver
Alcohol Circulates in Your Blood
The Effects of Alcohol on Your Brain
How Can Alcohol Be Harmful?
Alcohol Can Disrupt Sleep and Cause Hangovers
Alcohol Can Interact with Hormones
Alcohol May Lead to Overnutrition and Malnutrition
Alcohol Can Harm Your Digestive Organs, Heart, and Liver
Alcohol Can Put a Healthy Pregnancy at Risk
What Is Alcohol Use Disorder?
Binge Drinking, Drinking and Driving, and Underage Drinking Are Harmful
Health Connection: Smashed: Story of a Drunken Girlhood
Some People Should Avoid Consuming Alcohol
Visual Chapter Summary
10 Weight Management and Energy Balance
What Is a Healthy Weight and Why Is Maintaining It Important?
How Do You Know If You’re at A Healthy Weight?
BMI Measurements Can Provide a General Guideline
Measure Your Body Fat and Its Location
What Is Energy Balance and What Determines Energy Needs?
Energy Balance Is Calories In versus Calories Out
Focus Figure 10.5 Energy Balance and Imbalances
Energy Needs Are Different for Everyone
Calculating Your Energy Needs
Energy Imbalances Over Time Can Lead to Changes in Body Weight
What Factors Are Likely to Affect Body Weight?
Hunger and Appetite Affect What You Eat
Physiological Mechanisms Help Regulate Hunger
Focus Figure 10.7 Your Brain Controls Hunger and Satiation
Genetics Partially Determine Body Weight
Environmental Factors Can Increase Appetite and Decrease Physical Activity
How Can You Lose Weight Healthfully?
Eat Smart, Because Calories Count
Move to Lose
Break Bad Habits
Dealing with Extreme Obesity
The Bottom Line
How Can You Maintain Weight Loss?
Health Connection: Extreme Measures
How Can You Gain Weight Healthfully?
What Is Disordered Eating and What Are the Warning Signs?
No Single Factor Causes Eating Disorders
Anorexia Nervosa Results from Severe Calorie Deficit
Bulimia Nervosa Involves Cycles of Binge Eating and Purging
Binge Eating Disorder Involves Binge Episodes Without Compensation
Other Disordered Eating Behaviors Can Be Harmful
There Are Some Common Signs of Disordered Eating
What Can You Do If You Suspect a Friend Has an Eating Disorder?
Eating Disorders Can Be Treated
Visual Chapter Summary
11 Nutrition and Fitness
What Is Physical Fitness and Why Is It Important?
Physical Fitness Has Five Basic Components
Physical Fitness Provides Numerous Benefits
What Does a Physical Fitness Program Look Like?
Cardiorespiratory Exercise Can Improve Cardiorespiratory Endurance and Body Composition
Strength Training Can Improve Muscle Strength, Muscle Endurance, and Body Composition
Stretching Can Improve Flexibility
The FITT Principle Can Help You Design a Fitness Program
The Progressive Overload Principle Can Help Improve Fitness over Time
How Are Carbohydrate, Fat, and Protein Used during Exercise?
Carbohydrate Is the Primary Energy Source during High‐Intensity Exercise
Focus Figure 11.3 What Fuels Our Activities?
Fat Is the Primary Energy Source during Low‐Intensity Exercise
Protein Is Primarily Needed to Build and Repair Muscle
Total Calorie Needs Depend on the Type and Schedule of Exercise
Health Connection: What Is Relative Energy Deficiency in Sport (RED‐S)?
How Does the Timing of Meals Affect Fitness and Athletic Performance?
Optimal Foods before Exercise
Optimal Foods during Exercise
Optimal Foods after Exercise
What Vitamins and Minerals Are Important for Fitness?
Antioxidants Can Help Protect Cells from Damage Caused by Exercise
Adequate Levels of Vitamin D Are Important for Optimal Athletic Performance
Some Minerals Can Be of Concern in Highly Active People
Vitamin and Mineral Supplements Are Generally Not Necessary
How Does Fluid Intake Affect Fitness?
Fluid and Electrolyte Balance and Body Temperature Are Affected by Exercise
You Need Fluids before, during, and after Exercise
Some Beverages Are Better than Others
Consuming Too Little or Too Much Fluid Can Be Harmful
Can Dietary Supplements Contribute to Fitness?
Dietary Supplements and Ergogenic Aids May Improve Performance, but Can Have Side Effects
Sports Bars, Shakes, and Meal Replacers May Provide Benefits
Visual Chapter Summary
12 Consumerism and Sustainability: Food from Farm to Table
How Do Advertising and Marketing Influence Your Food Choices?
Where Does Your Food Come From?
Food Comes from Farms, Not Stores
Food Production Outside the United States
What Is a Sustainable Food System?
Sustainable Food Systems Are Environmentally Friendly, Economically Viable, and Socially Equitable
The Most Sustainable Foods Are Locally Grown, Whole (Not Processed), and Plant Based
Reducing Food Waste Is Part of Sustainability
How Do We Balance the World Population’s Need for Food with Sustainability?
Costs and Benefits of Using Hormones in Our Food Supply
Costs and Benefits of Using Antibiotics in Our Food Supply
Costs and Benefits of Using Pesticides in Our Food Supply
What Are the Risks and Benefits of Using Biotechnology in Agriculture?
Genetic Engineering
Concerns and Regulations Associated with GE Foods
How Does Food Policy Affect the Foods Available to You to Buy and Consume?
Food Policy Can Help Encourage Food Producers to Create Healthier Products
Food Policy Can Lead to Relabeling and Reformulating without Providing a Healthier Food Product
What Are the Politics of the Food Industry?
How Do You Know How Foods Were Produced?
Label Terms Provide Information about How Foods Were Produced
Understand the Meaning of the Term Organic
Visual Chapter Summary
13 Food Safety and Technology
What Causes Foodborne Illness?
Foodborne Illnesses Are Often Caused by Pathogens
Chemical Agents and Toxins Can Also Cause Illness
Some People Are at Higher Risk for Foodborne Illness
What Can You Do to Prevent Foodborne Illness?
Clean Your Hands and Produce
Separate Meat and Non‐Meat Foods to Combat Cross‐Contamination
Cook Foods Thoroughly
Chill Foods at a Low Enough Temperature
Health Connection: Getting the Lowdown on Listeria
Who Protects Your Food and How Do They Do It?
Several Government Agencies Police the Food Supply
Food Manufacturers Use Preservation Techniques to Destroy Contaminants
Irradiation
Product Dating Can Help You Determine Peak Quality
What Are Food Additives and How Are They Used?
Preservatives Prevent Spoilage and Increase Shelf Life
Some Additives Enhance Texture and Consistency
Some Additives Improve Nutrient Content
Color and Flavor Enhancers Improve the Appeal of Foods
Food Additives Are Closely Regulated by the FDA
Some Food Additives Are Unintentional
What Are Toxins and Chemical Agents?
Toxins Occur Naturally
Contamination Is Sometimes Due to Pollution
What Is Bioterrorism and How Can You Protect Yourself ?
Visual Chapter Summary
14 Life Cycle Nutrition: Pregnancy through Infancy
What Nutrients and Behaviors Are Important Before Attempting a Healthy Pregnancy?
A Man’s Diet and Lifestyle Affect the Health of His Sperm
Women Need to Adopt a Healthy Lifestyle Before Conception
Health Connection: The Stress of Infertility
What Nutrients and Behaviors Are Important in the First Trimester?
During the First Trimester, the Fertilized Egg Develops into a Fetus
“Morning Sickness” and Cravings Are Common
Adequate Weight Gain Supports the Baby’s Growth
The Need for Certain Nutrients Increases
Pregnancy Increases the Risk for Foodborne Illness
Pregnant Women Should Avoid Many Other Substances
The Importance of Critical Periods
What Nutrients and Behaviors Are Important in the Second Trimester?
Pregnant Women Need to Consume Adequate Calories, Carbohydrate, and Protein to Support Growth
Exercise Is Important for Pregnant Women
Potential Complications: Gestational Diabetes and Hypertension
What Nutrients and Behaviors Are Important in the Third Trimester?
What Special Concerns Might Younger or Older Mothers‐to‐Be Face?
What Is Breast‐Feeding and Why Is It Beneficial?
Breast‐Feeding Provides Physical, Emotional, and Financial Benefits for Mothers
Breast‐Feeding Provides Nutritional and Health Benefits for Infants
What Are the Best Dietary and Lifestyle Habits for a Breast‐Feeding Mother?
When Is Infant Formula a Healthy Alternative to Breast Milk?
Some Women May Not Be Able to Breast‐Feed
Formula Can Be a Healthy Alternative to Breast‐Feeding
What Are the Nutrient Needs of an Infant and Why Are They So High?
Infants Grow at an Accelerated Rate
Monitoring Infant Growth
Infants Have Higher Nutrient Needs
When Are Solid Foods Safe to Feed a Baby?
Solid Foods May Be Introduced Once Certain Milestones Are Met
Solid Foods Should Be Introduced Gradually
Some Foods Are Dangerous and Should Be Avoided
Putting It All Together
Visual Chapter Summary
15 Life Cycle Nutrition: Toddlers through the Later Years
What Are the Issues Associated with Feeding Young Children?
Young Children Need to Eat Frequent, Small Meals with Nutrient‐Rich Foods
Young Children Have Special Nutrient Needs
Picky Eating and Food Jags Are Common in Small Children
Raising a Vegetarian Child
What Are the Nutritional Needs and Issues of School‐Aged Children?
High Obesity Rates in School‐Aged Children
Daily Food Plans for Kids Help Guide Food Choices
The Importance of Breakfast
School Meals Contribute to a Child’s Nutritional Status
What Are the Nutritional Needs and Issues of Adolescents?
Peer Pressure and Other Factors Influence Teen Eating Behaviors
Adolescents Need Calcium and Vitamin D for Bone Growth
Teenage Girls Need More Iron
Adolescents: At Risk for Disordered Eating
What Are the Nutritional Needs of Older Adults?
Older Adults Need Fewer Calories, Not Less Nutrition
Older Adults Need Adequate Fiber and Fluid
Older Adults Should Monitor Their Micronutrients
What Additional Challenges Do Older Adults Face?
Eating Right for Health and to Prevent and Manage Chronic Disease
Economic and Emotional Conditions Can Affect Nutritional Health
Health Connection: A Wake‐Up Call
Staying Physically Active
Visual Chapter Summary
16 Hunger at Home and Abroad
What Are Food Insecurity, Food Security, and Hunger?
Many People Experience Food Insecurity in the United States and Worldwide
What Causes Food Insecurity in the United States?
Poverty Is often the Cause of Food Insecurity in the United States
Health Problems Contribute to Food Insecurity among Americans
Health Connection: Overweight and Undernourished
What Causes Food Insecurity and Poverty Around the Globe?
Discrimination and Inequality Promote Poverty
Political Sanctions, Armed Conflict, and Corruption
Crop Failure, Natural Disasters, and Wasteful Agricultural Practices
Population Overgrowth
Who Is at Increased Risk for Undernutrition?
What Are the Effects of Chronic Malnutrition?
Children Suffer Impaired Growth and Development
Impaired Immunity Can Result in Disease
Infant and Child Mortality Rates Increase
What Can Be Done to Reduce Food Insecurity?
Better Land Management and Proper Sanitation
Fortification of Foods
Education Is Key
You Can Help Reduce Food Insecurity
Visual Chapter Summary
Appendices
Glossary
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Index
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Credits