viii CHAPTER 9 Vitamins ............................................. 200 What Are Vitamins? ................................202 The Fat-Soluble Vitamins at Work ........205 The Water-Soluble Vitamins at Work .................................................212 Vitamin-Like and Nonnutrient Substances .....................222 Vitamin Supplements .............................225 Preserving Vitamins in Foods ................227 Chapter 9 Review and Expand ..............230 CHAPTER 10 Minerals ............................................. 232 How Minerals Are Classified ................234 The Macrominerals at Work ..................235 The Microminerals at Work ...................248 Minerals and Healthful Food Choices .......................................255 Chapter 10 Review and Expand ............258 CHAPTER 11 Water .................................................. 260 The Vital Functions of Water .................262 Keeping Water in Balance ......................266 Fluid Imbalance .......................................269 Better Water? ............................................272 Chapter 11 Review and Expand ............276 UNIT 3 Managing Your Nutrition CHAPTER 12 Energy Balance ................................... 278 Energy Intake ...........................................280 Energy Output .........................................282 Energy Imbalance ....................................287 Determining Healthy Weight ................290 Chapter 12 Review and Expand ............296 CHAPTER 13 Healthy Weight Management ................ 298 Healthy Weight Is Important .................300 Factors Affecting Your Weight Status ...303 Losing Excess Body Fat ..........................307 Gaining Weight ........................................320 Chapter 13 Review and Expand ............322 CHAPTER 14 Nutrition Across the Life Span ............. 324 Nutrient Needs Change .........................326 Pregnancy and Lactation ........................327 Infancy and Toddlerhood .......................338 Childhood .................................................347 Adolescence .............................................350 Adulthood ................................................353 Chapter 14 Review and Expand ............360 CHAPTER 15 Eating for Sports Performance .............. 362 Fueling Muscle for Performance ...........364 The Nutrient Needs of an Athlete .........366 Planning Meals for the Athlete in Training .......................372 The Athlete’s Need for Fluids ...............378 Weight Concerns of Athletes .................380 Harmful Performance Aids ...................383 Chapter 15 Review and Expand ............386 CHAPTER 16 Eating Disorders ................................. 388 Disordered Eating or Eating Disorder? .............................390 Characteristics of Eating Disorders ......390 Probable Causes of Eating Disorders ...395 Risks for Athletes ....................................398 Treatment for Eating Disorders .............402 Chapter 16 Review and Expand .............406 UNIT 4 Serving Up Nutrition CHAPTER 17 Planning Healthy Meals ....................... 408 Planning Begins in the Kitchen .............410 Creating Meal Plans ................................422 Managing Time for Meal Preparation .................................428 Eating Healthy Meals Away from Home ...............................432 Chapter 17 Review and Expand ............436