دانلود کتاب Personal Nutrition

فهرست مطالب :

Cover About the Author Contents in Brief Contents Preface Chapter 1: The Basics of Understanding Nutrition 1.1 The Nutrients in Foods 1.2 Nutrition and Health Promotion 1.3 A National Agenda for Improving Nutrition and Health 1.5 Understanding Our Food Choices Chapter 2: The Pursuit of a Healthy Diet 2.1 The ABCs of Eating for Health 2.2 Nutrient Recommendations 2.3 The Challenge of Dietary Guidelines 2.4 Introducing the MyPlate Food Planning Tool 2.5 How Well Do We Eat? 2.6 More Tools for Diet Planning Chapter 3: Anatomy for Nutrition's Sake 3.1 The Digestive System 3.2 Metabolism: Breaking Down Nutrients for Energy 3.3 Other Systems Chapter 4: The Carbohydrates: Sugar, Starch, and Fiber 4.1 Carbohydrate Basics 4.2 The Simple Carbohydrates: Monosaccharides and Disaccharides 4.3 The Complex Carbohydrates: Starch and Fiber 4.4 Guidelines for Choosing Carbohydrates 4.5 How the Body Handles Carbohydrates 4.6 Hypoglycemia and Diabetes 4.7 Sugar and Health Chapter 5: The Lipids: Fats and Oils 5.1 A Primer on Fats 5.2 A Closer View of Fats 5.3 The Other Members of the Lipid Family: Phospholipids and Sterols 5.4 How the Body Handles Fat 5.5 Fat in the Diet 5.6 Fat Can Be Healthy Chapter 6: The Proteins and Amino Acids 6.1 What Proteins Are Made Of 6.2 The Functions of Body Proteins 6.3 How the Body Handles Protein 6.4 Protein Quality of Foods 6.5 Recommended Protein Intakes 6.6 Choosing Protein-Rich Foods Chapter 7: The Vitamins: A Functional Approach 7.1 Meet the Vitamins 7.2 The Antioxidant Vitamins 7.3 Vitamins for Healthy Blood 7.4 Vitamins for Healthy Bones 7.5 Vitamins and Energy Metabolism 7.6 Vitamin-Like Compounds 7.7 Phytonutrients in Foods: The Phytochemical Superstars Chapter 8: The Minerals and Water: A Functional Approach 8.1 The Two Classifications of Minerals 8.2 Minerals for Healthy Bones 8.3 Minerals for Healthy Blood 8.4 Minerals and Energy Metabolism 8.5 Water, Minerals, and Fluid Balance Chapter 9: Impact of Fluids and Beverages on Nutritional Health 9.1 Water 9.2 Juices 9.3 Milk 9.4 Caffeinated Beverages: Coffee, Tea, Cocoa, and Soft Drinks 9.5 Functional Beverages 9.6 Alcohol Chapter 10: Weight Management 10.1 A Closer Look at Obesity 10.2 What Is a Healthy Weight? 10.3 Energy Balance 10.4 Causes of Obesity 10.5 Weight Gain and Loss 10.6 Successful Weight-Loss Strategies 10.7 Weight-Gain Strategies 10.8 Breaking Old Habits Chapter 11: Nutrition for Fueling Fitness & Sport 11.1 Getting Started on Lifetime Fitness 11.2 The Components of Fitness 11.3 Energy for Physical Activity and Sport 11.4 Fuels for Physical Activity and Sport 11.5 Protein Needs for Fitness and Sport 11.6 Hydration Practices for Physical Activity and Sport 11.7 Vitamins and Minerals Important for Physical Activity and Sport Chapter 12: The Life Cycle: Conception through the Later Years 12.1 Pregnancy: Nutrition for the Future 12.2 Healthy Infants 12.3 Early and Middle Childhood 12.4 The Importance of Teen Nutrition 12.5 Nutrition in Later Life 12.6 Looking Ahead and Aging Wisely Chapter 13: Food Safety and the Global Food Supply 13.1 Foodborne Illnesses and the Agents That Cause Them 13.2 Safe Food Storage and Preparation 13.3 Pesticides and Other Environmental Contaminants 13.4 Food Additives 13.5 Food Technologies Appendix A: Aids to Calculations, the Food Lists for Diabetes and Weight Management, and the USDA Healthy Eating Patterns Appendix B: Canadian Nutrition and Physical Activity Guidelines Glossary Index