Nutrition Basics for Better Health and Performance

Nutrition Basics is a reader for non-major nutrition courses taught at the introductory level. A minimum of scientific terminology is used so the book fits all levels of students. A wide array of nutrition topics are covered from basics about fats, proteins, carbohydrates, and energy metabolism, to popular topics regarding weight loss and supplements. Practical information included also makes this book enjoyable for students and everyone who is interested in improving their health. Dr. Liz Applegate, a nationally renowned expert on nutrition and fitness, is a faculty member of the Nutrition Department at the University of California, Davis and author of several books including, Encyclopedia of Sports and Fitness Nutrition (Three Rivers Press, 2002). Her enthusiasm and informal style make her undergraduate nutrition classes the nation's largest with enrollments exceeding 2,000 annually. In 1996 she received the Excellence in Teaching Award from the University of California.

Table of Contents:
Dedication Acknowledgments 1 Speaking of Nutrition . . . Some Basics What Are Nutrients, Their Basic Functions, and How Much Do You Need (the RDA)? How Does Your Body Cope? Inside Work—The Process of Digestion and Absorption 2 Protein—The Versatile Nutrient Understanding Protein Structure and Function Processing Protein in the Body Protein Defi ciency and Requirement Making Protein Food Choices 3 Calories—The Energy Basis of Nutrition Energy Value of Foods Determining Energy Needs 4 Carbohydrates—The Energy Nutrient Carbohydrate Structure and Food Sources Carbohydrate Digestion Understanding the Power of Fiber Carbohydrate Energy Metabolism 5 Fat—The Misunderstood Nutrient The Function of Fat Fat Types and Food Sources Essential Fats and Their Role in Health Fat in Food—Processing Fat Digestion, Absorption, and Transport Fat Energy Metabolism Bringing It All Together—Energy Metabolism (Protein,Carbohydrate, and Fat) Cholesterol—Its Vital Roles and Transport in the Body 6 Keep Your Heart Healthy with the Right Foods The Lipoprotein Story and Heart Disease Heart Disease Risk Factors—Are You at Risk? The Role of Diet—Fat, Cholesterol, Fiber, and More Dietary Recommendations to Reduce Your Risk for Heart Disease Daily Value for Fat and Saturated Fat and Using Food Labels 7 Obesity, Weight Control, and Eating Disorders—The Facts Obesity Statistics Healthy Body Weight—Is Yours Body Fat Distribution and Fat Cell Development Food Intake Control Obesity Causes—Why Energy Balance Becomes Skewed Weight Loss Options—What Works, What to Avoid Eating Disorders—Prevalence and Problems 8 Minerals—From Bones to Hormones—The Work Hard Nutrients Minerals—Their Origin and Path through the Food Chain Bioavailability Major Minerals Trace Minerals 9 Vitamins—The Wondrous Regulatory Nutrients Roles and Classification of Vitamins Water-Soluble Vitamins Fat-Soluble Vitamins Do You Need a Vitamin-Mineral Supplement 10 Special Topics That May Save Your Life Nutritional Impact of Alcohol Chronic Disease—Cancer Your Diet, Genetics and Health: Nutrigenomics 11 Nutrition and Athletic Performance Energy Use During Exercise—Role of Carbohydrate and Fat Importance of Carbohydrates for Performance and Recovery Water and Sports Drinks—What's Best to Drink and How Much Performance Boosting Aids—What Works and What to Avoid 12 Pulling It All Together—Dietary Guidelines for Americans and Food Labeling Dietary Guidelines—Principles for Healthy Eating and Physical Activity Understanding the Dietary Guidelines Basics of Healthy Eating and Physical Activity Patterns What Does a Healthy Eating Pattern Look Like Food Groups Limits on Certain Food Components as Part of a Healthy Eating Pattern How Do I ""Shift"" to a Healthy Eating Pattern Translating the Dietary Guidelines into Action Using Food Labels for Healthier Eating Appendix Diet Project (with forms Table of Contents for Food Composition Table Food Composition Table Runner's World Articles 2015-2020 Dietary Guidelines ChooseMyPlate.gov MyPlate Dietary Checklist Dietary Supplements: What You Need to Know Website References About the Author Index