Preface vii
Acknowledgments x
I Fundamentals of Nutrition and Foods
1 Introduction to Nutrition 1
Introduction 1
Why Is Nutrition Important and What Is a Healthy Diet? 2
Nutrition and Food Terms to Know 4
Why Do You Eat the Foods You Do? 8
Kcalories and Nutrients 14
What Happens When You Eat? 20
Sustainable Food Systems 23
Finding Reliable Nutrition and Health Information 28
2 Using Food Guides, Dietary 33
Recommendations, and Nutrition Labels to Plan Menus 33
Introduction 33
MyPlate 36
2020-2025 Dietary Guidelines for Americans 47
Nutrition Labels on Packaged Goods and Restaurant Menus 50
Planning Menus Using MyPlate and the Dietary Guidelines for Americans 57
3 Carbohydrates 60
Introduction 60
Sugars 61
Starches and Fibers 67
Whole Grains 71
Carbohydrates in the Body and Choosing Healthy Carbohydrates 75
Culinary Focus: Whole Grains and Legumes 77
4 Fat 86
Introduction 86
Fats in Foods 87
Fatty Acids 90
Essential Fatty Acids, Omega-3 Fatty Acids, and Cholesterol 95
Fats in the Body 99
Dietary Recommendations 100
Culinary Focus: Dairy and Eggs 103
5 Protein 110
Introduction 110
Protein in Food 111
Protein in the Body 114
Vegetarian Eating 116
Dietary Recommendations for Protein 122
Plant-Forward Cooking 125
Culinary Focus: Meat, Poultry, and Fish 127
6 Vitamins 135
Introduction 135
Basics of Vitamins 136
Fat-Soluble Vitamins 137
Water-Soluble Vitamins 143
Dietary Supplements 150
Culinary Focus: Fruits and Vegetables 153
7 Water and Minerals 164
Introduction 164
Water 165
Beverages and Caffeine 167
Basics of Minerals 175
Calcium and Phosphorus 176
Sodium 179
Potassium 184
Magnesium 185
Iron 187
Zinc and Iodine 189
Culinary Focus: Nuts and Seeds 191
II Balanced Cooking and Menus
8 Building Flavor and Balanced Baking 198
Introduction 198
Ingredients 199
Preparation Techniques 215
Cooking Methods 218
Putting It All Together 225
Balanced Baking 227
9 Recipe Makeovers 234
Introduction 234
Basics for Modifying Recipes 235
Appetizers and Entrées 237
Sauces and Dressings 246
Desserts 250
Gluten-Free Baking 252
10 Balanced Menus 258
Introduction 258
Balanced Menu Basics 259
Appetizers, Soups, and Salads 262
Entrées, Sauces, and Side Dishes 271
Desserts, Breakfast, and Breaks 279
Presentation 287
III Applied Nutrition
11 Handling Customers' Special Nutrition Requests 293
Introduction 293
Low-Kcalorie Requests 294
Low-Saturated Fat Requests 296
Low-Sugar Requests 298
Low-Sodium Requests 300
How to Respond to Food Allergies 304
Vegetarian Requests 310
Gluten Free 312
Low-Lactose Requests 316
12 Weight Management 320
Introduction 320
Basics of Weight Management 321
How to Lose Weight 324
Weight-Loss Myths 336
13 Nutrition for All Ages 340
Introduction 340
Nutrition and Menu Planning for Children 341
Nutrition and Menu Planning for Adolescents 348
Fighting Childhood Obesity 350
Nutrition and Menu Planning for Older Adults 358
Eating Disorders 363
Nutrition and Menu Planning for the Athlete 366
Appendix A Serving Sizes for MyPlate Food Groups A-1
Appendix B Dietary Reference Intakes A-6
Appendix C Answers to Odd-Numbered Questions in Check-Out Quizzes A-11
Glossary G-1
Index I-1
