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Nutrition Basics for Better Health and Performance: eBook + Digital Diet Project

Author(s): Elizabeth A Applegate

Edition: 3

Copyright: 2011

Pages: 540

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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.

 

 

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

 

 

 

Elizabeth A Applegate

Dr. Liz Applegate, a nationally renowned expert on nutrition and fitness, is a faculty member in the nutrition department and the director of sports nutrition at the University of California at Davis.

Her enthusiasm for teaching and informal lecture style make her undergraduate nutrition classes the nation’s largest with enrollments exceeding 2,000 students annually (over 50,000 students taught). Her Nutrition 10 course was voted “Best GE Course” in 2008, 2009, and 2010 by the California Aggie, the UC Davis student newspaper. In 2010, Dr. Applegate received the Distinguished Undergraduate Teaching Award. She has also received the Excellence in Teaching Award from the University of California as well as the ASUCD Excellence in Education Award.

Dr. Applegate is the author of several books including Bounce Your Body Beautiful, Encyclopedia of Sports and Fitness Nutrition, Eat Smart, Play Hard, and 101 Miracle Foods That Heal Your Heart.

Dr. Applegate is also on the editorial board of the International Journal of Sport Nutrition and Exercise Metabolism. She is a fellow and past board of trustees member for the American College of Sports Medicine and a member of the Sports and Cardiovascular Nutritionists, a practice group of the American Dietetics Association. She frequently serves as a keynote speaker at industry, athletic, and scientific meetings.

In addition to her university duties, Dr. Applegate writes the popular “Fridge Wisdom” nutrition column for Runner’s World magazine and has written over 300 magazine articles on nutrition and fitness. She is frequently interviewed by national media outlets, including CNN, ESPN, The LA Times, Shape, Self, KCBS Radio, Redbook, ABC News, Men’s Health, and Men’s Journal

Related ISBN's: 9781524954789, 9781524949204

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