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Textbook of Nutrition

The Textbook of Nutrition will give you the basic information to understand the science behind the following recommendations for achieving balanced nutrition:

1. Consuming protein in the amount appropriate to your lean body mass.

2. Consuming healthy fats in the proper amount and balance: A low-fat diet is still important since every gram of fat provides nine calories, compared to only four calories per gram of protein and carbohydrates. Increase the intake of omega-3 fats through supplements and foods, and limit the intake of omega-6 fats by reducing the intake of processed vegetable oils. Substitute olive oil, a source of healthy omega-9 fats, for omega-6 rich fats and oils often used in cooking.

3. Consuming healthy carbohydrates from plants with dietary fiber and minimizing the intake of refined carbohydrates from breads, pastries, cakes, chips, snack foods and cookies.

4. The majority of Americans do not meet the recommended dietary allowance (RDA) of many of the vitamins and minerals critical to health promotion and disease prevention. Vitamin supplementation has been shown to prevent neural tube defects and improve immune function.

An integrated approach to nutrition considers the whole diet, including foods and dietary supplements. Many individuals in modern society fail to obtain what they need from their diet and need dietary supplements.

The industrialization of the food supply has led to less diversity in the diet. The monotonous intake of a few food groups can easily lead to suboptimal intake of many micronutrients, even in individuals taking in excess calories of fat and sugar-laden foods. The suboptimal intake of fruits and vegetables is another factor making dietary supplements necessary.

The field of nutrition science is making new discoveries every day, and supplements are often where those advances are made available to the public. Through proper education, individuals can learn how to combine supplements that go beyond the essential multiminerals and multivitamins. Antioxidant supplements of various types, as well as supplements that help to restore the balance of pro-inflammatory and anti-inflammatory fats in the diet and support immune function, are becoming popular. Education on an integrated approach to nutrition will enable individuals to obtain the full benefit of these supplements.

PDF Files for Download

The Textbook of Nutrition provides you with the basics of the science of nutrition to enable appropriate choices of foods and dietary supplements.   Download

Chapter 1
Integrated Nutrition – Foods and Supplements
Total nutrition includes consuming both dietary supplements and a healthy diet to provide assurance that you are getting the protein, vitamins and minerals needed on a daily basis. Download

Chapter 2
Our Diets Have Changed but Our Genes Have Changed Much Less
Modern humans are all 99.9% genetically identical and appeared on Earth some 50,000 to 100,000 years ago in Africa.    Download

Chapter 3
Protein – The “First” Nutrient
Maintaining the amounts of protein in muscles and organs is indeed essential to life and the main objective of the adaptation to starvation.    Download

Chapter 4
Carbohydrates, Dietary Fibers and Simple Sugars
Carbohydrates are an important element in the diet, and many of the foods that are rich in carbohydrates are also rich in fiber and phytonutrients.    Download

Chapter 5
Balancing Dietary Fats
To a large extent, you are what you eat, especially when it comes to dietary fats. Your body fat actually reflects the types of fats that you eat.   Download

Chapter 6
Vitamins and Minerals
While classical vitamin deficiency diseases are rare today in the U.S. except in certain high-risk groups (e.g., alcoholics, pregnant teenagers, institutionalized elderly), there are a variety of individuals whose dietary intake is inadequate to maintain optimal health.    Download

Chapter 7
Colorful and Invisible Phytonutrients for Health
There may have been many different environments in which ancient man found it possible to survive, but it was the rich diversity of the plant world that provided the background for the evolution of man.    Download

Chapter 8
Spices and Herbs
A food herb is generally defined as the leaf of a plant when used in cooking, but any other part of the plant, often dried, can be a spice.    Download

Chapter 9
Meal Frequency and Timing
While there are clearly psychological factors that affect food intake, including food addictions discussed elsewhere, there are scientific studies supporting the idea that more frequent meals, as part of a structured diet, can help to maintain energy balance throughout the day.    Download

Chapter 10
Energy Balance and Obesity – Associated Conditions
Obesity is the most common nutritional disorder in the United States. In the world at large, the number of overnourished people is now greater than the number of undernourished individuals for the first time in human history.    Download



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