Preface x Acknowledgments xiv 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? 9 Kcalories and Nutrients 16 What Happens When You Eat? 21 Sustainable Food Systems 24 Finding Reliable Nutrition and Health Information 30 2 Using Food Guides, Dietary Recommendations, and Nutrition Labels to Plan Menus 36 Introduction 36 MyPlate 39 2015-2020 Dietary Guidelines 48 Nutrition Labels on Packaged Goods and Restaurant Menus 53 Planning Menus Using MyPlate and the Dietary Guidelines for Americans 62 3 Carbohydrates 66 Introduction 66 Sugars 67 Starches and Fibers 74 Whole Grains 78 Carbohydrates in the Body and Choosing Healthy Carbohydrates 82 Culinary Focus: Whole Grains and Legumes 85 4 Fat 97 Introduction 97 Fats in Foods 98 Fatty Acids 101 Essential Fatty Acids, Omega3 Fatty Acids, and Cholesterol 107 Fats in the Body 110 Dietary Recommendations 111 Culinary Focus: Dairy and Eggs 116 5 Protein 125 Introduction 125 Protein in Food 126 Protein in the Body 129 Vegetarian Eating 131 Dietary Recommendations for Protein 138 Culinary Focus: Meat, Poultry, and Fish 141 6 Vitamins 151 Introduction 151 Basics of Vitamins 152 Vitamin A 154 Vitamin D 156 Vitamin E 159 Vitamin C 161 Thiamin, Riboflavin, and Niacin 163 Vitamin B6 164 Folate and Vitamin B12 166 Dietary Supplements 169 Culinary Focus: Fruits and Vegetables 172 7 Water and Minerals 185 Introduction 185 Water 186 Beverages and Caffeine 188 Basics of Minerals 194 Calcium and Phosphorous 195 Magnesium 198 Sodium 200 Potassium 206 Iron 208 Zinc and Iodine 211 Culinary Focus: Nuts and Seeds 213 8 Building Flavor and Balanced Baking 222 Introduction 222 Ingredients 223 Preparation Techniques 239 Cooking Methods 243 Putting It All Together 251 Balanced Baking 253 9 Recipe Makeovers 262 Introduction 262 Basics for Modifying Recipes 264 Appetizers and Entrees 266 Sauces and Dressings 281 Desserts 286 Gluten-Free Baking 289 10 Balanced Menus 297 Introduction 297 Balanced Menu Basics 298 Appetizers, Soups, and Salads 301 Entrees, Sauces, and Side Dishes 312 Desserts, Breakfast, and Breaks 321 Presentation 329 11 Handling Customers' Special Nutrition Requests 337 Introduction 337 Low Kcalorie or Low Saturated Fat Requests 339 Low Sugar or Low Sodium Requests 343 Food Allergies 349 Gluten Free 356 Low Lactose or Vegetarian Requests 360 12 Weight Management 368 Introduction 368 Basics of Weight Management 369 How to Lose Weight 371 Weight-Loss Myths 385 13 Nutrition for All Ages 390 Introduction 390 Nutrition and Menu Planning for Children 391 Nutrition and Menu Planning for Adolescents 399 Fighting Childhood Obesity 401 Nutrition and Menu Planning for Older Adults 409 Eating Disorders 414 Nutrition and Menu Planning for the Athlete 417 Appendix A. Serving Sizes for MyPlate Food Groups and How to Count Oils and Empty Kcalories 425 Appendix B. Dietary Reference Intakes 433 Appendix C. Answers to Odd-Numbered Questions in Check-Out Quizzes 439 Glossary 445 Index 450.