Nutrition and You (2nd Edition)

Cover......Page 1
Dietary Reference Intakes: RDA, AI*......Page 2
Help your students make: better choices......Page 5
Help students become: nutrition savvy......Page 4
Motivate students to become: better learners......Page 7
Help students: visualize nutrition......Page 9
Get a taste of our: outstanding supplements......Page 11
Title Page......Page 13
Copyright Page......Page 12
Contents......Page 16
Special Features......Page 24
About the Author......Page 27
Preface: Why I Wrote Nutrition and You......Page 28
Acknowledgments......Page 30
Reviewers......Page 32
1 What Is Nutrition?......Page 36
What Drives Our Food Choices?......Page 38
We Choose Foods for Many Other Reasons......Page 39
What Is Nutrition and Why Is Good Nutrition So Important?......Page 42
What Are the Essential Nutrients and Why Do You Need Them?......Page 43
Vitamins and Minerals Are Essential for Metabolism......Page 44
The Best Way to Meet Your Nutrient Needs Is with a Well-Balanced Diet......Page 45
The Quality of the American Diet......Page 46
Improving Americans’ Diets Is One Goal of Healthy People 2020......Page 47
What’s the Real Deal When It Comes to Nutrition Research and Advice?......Page 49
Sound Nutrition Research Begins with the Scientific Method......Page 50
Research Studies and Experiments Confirm Hypotheses......Page 52
You Can Trust the Advice of Nutrition Experts......Page 53
You Can Obtain Accurate Nutrition Information on the Internet......Page 55
2 Tools for Healthy Eating......Page 63
What Is Healthy Eating and What Tools Can Help?......Page 64
DRIs Encompass Several Reference Values......Page 66
How to Use the DRIs......Page 68
What Are the Dietary Guidelines for Americans?......Page 69
What Is the MyPyramid Food Guidance System?......Page 71
MyPyramid Emphasizes Changes in Diet, Physical Activity, and Eating Behaviors......Page 73
How to Use MyPyramid......Page 75
A Few Words About the Exchange Lists......Page 80
What Is a Food Label and Why Is It Important?......Page 81
The Food Label Tells You What’s in the Package......Page 82
The Food Label Can Help You Make Healthy Food Choices......Page 83
3 The Basics of Digestion......Page 98
We Develop a Taste for Certain Foods......Page 100
Aromas and Flavors Enhance the Pleasure of Eating......Page 101
Digestion Is Mechanical and Chemical......Page 102
Digestion Begins in the Mouth......Page 103
The Stomach Stores, Mixes, and Prepares Food for Digestion......Page 105
Most Digestion and Absorption Occur in the Small Intestine......Page 106
The Large Intestine Absorbs Water and Some Nutrients......Page 107
Enzymes, Hormones, and Bile Aid Digestion......Page 109
The Liver, Gallbladder, and Pancreas Are Accessory Organs......Page 110
Your Body Can Store Some Surplus Nutrients......Page 112
The Circulatory System Distributes Nutrients through Your Blood......Page 113
The Excretory System Passes Urine Out of the Body......Page 114
Disorders of the Mouth and Esophagus......Page 115
Disorders of the Stomach......Page 116
Disorders of the Intestines......Page 117
More Serious Intestinal Disorders......Page 120
4 Carbohydrates: Sugars, Starches, and Fiber......Page 126
What Are Carbohydrates and Why Do You Need Them?......Page 128
Polysaccharides Are Complex Carbohydrates......Page 130
You Digest Carbohydrates in Your Mouth and Intestines......Page 134
Some People Cannot Digest Milk Sugar......Page 135
Insulin Regulates Glucose in Your Blood......Page 137
Carbohydrates Fuel Your Body Between Meals and Help Spare Protein for Other Uses......Page 138
Carbohydrates Fuel Your Body During Fasting and Prevent Ketosis......Page 139
You Need a Minimum Amount of Carbohydrates Daily......Page 140
The Best Carbohydrates Are Found in These Foods......Page 141
What’s the Difference Between Natural and Added Sugars?......Page 143
Foods with Natural Sugars Usually Contain More Nutrients for Fewer Calories......Page 144
Processed Foods and Sweets Often Contain Added Sugars......Page 145
Polyols Are Sugar Alcohols......Page 150
Aspartame Is Derived from Amino Acids......Page 152
Acesulfame-K Contains Potassium......Page 153
Fiber Helps Prevent Constipation and Diverticulosis......Page 154
Fiber Helps Prevent Obesity......Page 156
Too Much Fiber Can Cause Health Problems......Page 157
There Are Several Forms of Diabetes......Page 158
Diabetes Can Result in Long-Term Damage......Page 160
Cases of Diabetes Are on the Rise......Page 162
What Is Hypoglycemia?......Page 163
Visual Summary Table: Carbohydrates......Page 166
5 Fats, Oils, and Other Lipids......Page 173
Fats Serve Multiple Functions in Foods and in Your Body......Page 174
Fatty Acids Are Found in Triglycerides and Phospholipids......Page 175
Phospholipids Contain Phosphate......Page 177
Sterols Have a Unique Ring Structure......Page 178
You Digest Most Fat in Your Stomach and Small Intestine......Page 179
Lipoproteins Transport Fat through the Lymph and Blood......Page 181
Fat Is Used as Energy......Page 182
Essential Fatty Acids Help Keep Cells Healthy......Page 183
Cholesterol Has Many Important Roles......Page 184
You Need to Consume a Specific Percentage of Your Daily Calories from Fat......Page 185
You Should Minimize Saturated Fat and Trans Fat in Your Diet......Page 187
You Should Minimize Cholesterol in Your Diet......Page 188
What Are the Best Food Sources of Fats?......Page 189
Fat Substitutes Can Be Carbohydrate, Protein, or Fat Based......Page 192
Reduced-Fat Products Aren’t Calorie Free......Page 193
Risk Factors for Heart Disease......Page 195
What Can You Do to Maintain Healthy Blood Cholesterol Levels?......Page 200
Minimize Saturated Fats, Trans Fats, and Cholesterol in Your Diet......Page 201
Eat More Fish......Page 202
Load Up on Foods Rich in Antioxidants and Phytochemicals......Page 204
Get Plenty of Exercise and Manage Your Weight......Page 205
The Whole Is Greater Than the Sum of Its Parts......Page 206
Visual Summary Table: Lipids......Page 208
6 Proteins and Amino Acids......Page 215
The Building Blocks of Proteins Are Amino Acids......Page 216
Denaturation of Proteins Changes Their Shape......Page 219
You Digest and Absorb Dietary Proteins in Your Stomach and Small Intestine......Page 220
Your Body Degrades and Synthesizes Proteins......Page 221
DNA Directs the Synthesis of New Proteins......Page 222
Proteins Provide Structural and Mechanical Support and Help Maintain Body Tissues......Page 224
Proteins Help Maintain Acid-Base Balance......Page 225
Proteins Contribute to a Healthy Immune System......Page 226
Protein Improves Satiety and Appetite Control......Page 227
Healthy Adults Should Be in Nitrogen Balance......Page 228
Not All Protein Is Created Equal......Page 229
You Can Determine Your Personal Protein Needs......Page 231
What Are the Best Food Sources of Protein?......Page 233
Eating Too Much Protein Can Mean Too Much Heart-Unhealthy Fat and Weaker Bones......Page 238
Eating Too Little Protein Can Lead to Poor Bone Health and Malnutrition......Page 240
How Do Vegetarians Meet Their Protein Needs?......Page 242
How You Can Be a Healthy Vegetarian......Page 243
Athletes Can Follow a Vegetarian Diet......Page 246
Visual Summary Table: Protein......Page 250
7 Vitamins......Page 258
What Are Vitamins?......Page 260
Vitamins Are Either Fat Soluble or Water Soluble......Page 261
Some Vitamins Function as Antioxidants......Page 262
Vitamins Differ in Bioavailability......Page 264
Provitamins Can Be Converted to Vitamins by the Body......Page 266
Visual Summary Table: Vitamin A......Page 268
Visual Summary Table: Vitamin E......Page 272
Visual Summary Table: Vitamin K......Page 274
Visual Summary Table: Vitamin D......Page 276
The B Vitamins and Vitamin C Are Water Soluble......Page 279
Visual Summary Table: Thiamin (B[sub(1)])......Page 280
Visual Summary Table: Riboflavin (B[sub(2)])......Page 282
Visual Summary Table: Niacin (B[sub(3)])......Page 284
Visual Summary Table: Vitamin B[sub(6)]......Page 286
Visual Summary Table: Folate......Page 288
Visual Summary Table: Vitamin B[sub(12)]......Page 290
Visual Summary Table: Vitamin C......Page 292
Visual Summary Table: Pantothenic Acid and Biotin......Page 294
Carnitine, Lipoic Acid, and Inositol Are Vitamin-Like Substances......Page 296
Fortified Foods Can Provide Additional Nutrients, but at a Price......Page 299
Vitamin Supplements Are Not a Substitute for Healthy Eating......Page 300
8 Minerals and Water......Page 311
Why Is Water So Important?......Page 312
Water Helps Maintain Body Temperature......Page 313
What Is Water Balance and How Do You Maintain It?......Page 314
You Lose Water through Your Kidneys, Large Intestine, Lungs, and Skin......Page 315
Losing Too Much Water Can Cause Dehydration......Page 316
Consuming Too Much Water Can Cause Hyponatremia......Page 317
How Much Water Do You Need and What Are the Best Sources?......Page 318
What Are Minerals and Why Do You Need Them?......Page 319
You Need Major Minerals in Larger Amounts......Page 322
Overconsumption of Minerals Can Be Toxic......Page 323
Visual Summary Table: Sodium......Page 324
Visual Summary Table: Potassium......Page 328
Visual Summary Table: Calcium......Page 330
Visual Summary Table: Phosphorus......Page 332
Visual Summary Table: Magnesium......Page 334
Visual Summary Table: Sulfur......Page 336
The Trace Minerals Are Needed in Small Amounts......Page 339
Visual Summary Table Iron......Page 340
Visual Summary Table: Copper......Page 343
Visual Summary Table: Zinc......Page 344
Visual Summary Table: Selenium......Page 346
Visual Summary Table: Fluoride......Page 348
Visual Summary Table: Chromium......Page 350
Visual Summary Table: Iodine......Page 352
Visual Summary Table: Manganese......Page 353
Visual Summary Table: Molybdenum......Page 354
Other Minerals: Arsenic, Boron, Nickel, Silicon, and Vanadium......Page 355
Putting Together All the Major Nutrients......Page 356
9 Alcohol......Page 365
What Is Alcohol and How Is It Made?......Page 366
Moderate Alcohol Consumption May Have Health Benefits......Page 367
What Happens to Alcohol in the Body?......Page 369
Alcohol Circulates in Your Blood......Page 370
The Effects of Alcohol on Your Brain......Page 371
Alcohol Can Disrupt Sleep and Cause Hangovers......Page 373
Alcohol May Lead to Overnutrition and Malnutrition......Page 375
Alcohol Can Harm Your Digestive Organs, Heart, and Liver......Page 378
Alcohol Can Put a Healthy Pregnancy at Risk......Page 379
What Are Alcohol Abuse and Alcoholism?......Page 380
Binge Drinking, Drinking and Driving, and Underage Drinking Are Forms of Alcohol Abuse......Page 381
Alcoholism Is a Disease......Page 384
10 Weight Management and Energy Balance......Page 392
What Is a Healthy Weight and Why Is Maintaining It Important?......Page 394
How Do You Know if You’re at a Healthy Weight?......Page 396
BMI Measurements Can Provide a General Guideline......Page 397
Measure Your Body Fat and Its Location......Page 398
Energy Balance Is Calories In versus Calories Out......Page 400
Energy Needs Are Different for Everyone......Page 401
Calculating Your Energy Needs......Page 403
Excess Calories Can Lead to Weight Gain......Page 404
Physiological Mechanisms Help Regulate Hunger......Page 405
Genetics Partially Determine Body Weight......Page 406
Environmental Factors Can Increase Appetite and Decrease Physical Activity......Page 407
Eat Smart, Because Calories Count......Page 410
Break Bad Habits......Page 418
How Can You Maintain Weight Loss?......Page 421
How Can You Gain Weight Healthfully?......Page 424
What Is Disordered Eating and What Are the Warning Signs?......Page 425
No Single Factor Causes Eating Disorders......Page 427
Bulimia Nervosa Involves Cycles of Binge Eating and Purging......Page 428
Night Eating Syndrome Is a Type of Eating, Sleeping, and Mood Disorder......Page 430
There Are Some Common Signs of Disordered Eating......Page 431
What Can You Do if You Suspect a Friend Has an Eating Disorder?......Page 432
How Are Eating Disorders Treated?......Page 433
11 Nutrition and Fitness......Page 441
Physical Fitness Has Five Basic Components......Page 442
Physical Fitness Provides Numerous Benefits......Page 443
Strength Training Can Improve Muscle Strength, Muscle Endurance, and Body Composition......Page 445
Stretching Can Improve Flexibility......Page 446
The FITT Principle Can Help You Design a Fitness Program......Page 447
The Progressive Overload Principle Can Help Improve Fitness over Time......Page 449
How Are Carbohydrate, Fat, and Protein Used during Exercise?......Page 450
Carbohydrate Is the Primary Energy Source during High-Intensity Exercise......Page 451
Fat Is the Primary Energy Source during Low-Intensity Exercise......Page 453
Protein Is Primarily Needed to Build and Repair Muscle......Page 455
Timing of Meals Affects Fitness and Athletic Performance......Page 457
Antioxidants Can Help Protect Cells from Damage Caused by Exercise......Page 460
Some Minerals Can Be of Concern in Highly Active People......Page 461
Vitamin and Mineral Supplements Are Generally Not Necessary......Page 462
You Need Fluids Before, During, and After Exercise......Page 463
Some Beverages Are Better than Others......Page 464
Consuming Too Little or Too Much Fluid Can Be Harmful......Page 465
Dietary Supplements and Ergogenic Aids May Improve Performance, but Can Have Side Effects......Page 468
Sports Bars, Shakes, and Meal Replacers May Provide Benefits......Page 470
12 Consumerism: From Farm to Table......Page 478
How Do Advertising and Marketing Influence Your Food Choices?......Page 480
Much of Your Food Comes from Small, Family-Run American Farms......Page 481
Food Production Outside the United States......Page 487
Food Production Requires the Use of Internal and External Resources......Page 488
Hormones, Antibiotics, and Pesticides Can Improve Food Production but May Have Environmental Consequences......Page 492
Biotechnology Can Help Produce Hardier Crops but Is Not Embraced by Everyone......Page 500
Food Policy Can Help Encourage Food Producers to Create Healthier Products......Page 503
Government Programs Are Food Consumers......Page 505
How Can You Be an Informed Food Consumer?......Page 506
Understand the Meaning of the Term Organic......Page 507
13 Food Safety and Technology......Page 514
What Causes Foodborne Illness?......Page 516
Foodborne Illnesses Are Often Caused by Pathogens......Page 517
Chemical Agents and Toxins Can Also Cause Illness......Page 525
What Can You Do to Prevent Foodborne Illness?......Page 526
Clean Your Hands and Produce......Page 527
Combat Cross-Contamination......Page 528
Cook Foods Thoroughly......Page 529
Chill Foods at a Low Enough Temperature......Page 530
Who Protects Your Food and How Do They Do It?......Page 533
Several Government Agencies Police the Food Supply......Page 534
Food Manufacturers Use Preservation Techniques to Destroy Contaminants......Page 535
Irradiation......Page 536
Product Dating Can Help You Determine Peak Quality......Page 537
Preservatives Prevent Spoilage and Increase Shelf Life......Page 539
Color and Flavor Enhancers Improve the Appeal of Foods......Page 540
Food Additives Are Closely Regulated by the FDA......Page 541
What Are Toxins and Chemical Agents?......Page 542
Toxins Occur Naturally......Page 543
Contamination Is Sometimes Due to Pollution......Page 544
What Is Bioterrorism and How Can You Protect Yourself?......Page 545
14 Hunger at Home and Abroad......Page 551
What Is Food Insecurity and Why Does It Exist?......Page 552
In the United States, Food Insecurity Is Often Caused by Poverty......Page 554
Health Problems Contribute to Food Insecurity among Americans......Page 557
Global Food Insecurity Is Caused by Regional Issues......Page 559
Who Is at Increased Risk for Undernutrition?......Page 561
Impaired Growth and Development......Page 562
Impaired Immunity and Disease......Page 563
Increased Rates of Infant and Child Mortality......Page 564
How Can We Reduce Food Insecurity?......Page 565
Better Land Management and Proper Sanitation......Page 568
Education Is Key......Page 569
15 Life Cycle Nutrition: Pregnancy through Infancy......Page 574
A Man’s Diet and Lifestyle Affect the Health of His Sperm......Page 576
Women Need to Adopt a Healthy Lifestyle before Conception......Page 577
Morning Sickness and Cravings Are Common......Page 579
The Need for Certain Nutrients Increases......Page 581
Pregnancy Increases the Risk for Foodborne Illness......Page 583
The Importance of Critical Periods......Page 584
Daily Exercise Is Important......Page 586
Potential Complications: Gestational Diabetes and Hypertension......Page 587
What Nutrients and Behaviors Are Important in the Third Trimester?......Page 588
What Special Concerns Might Younger or Older Mothers-to-Be Face?......Page 589
Breast-Feeding Provides Physical, Emotional, and Financial Benefits for Mothers......Page 590
Breast-Feeding Provides Nutritional and Health Benefits for Infants......Page 591
What Are the Best Dietary and Lifestyle Habits for a Breast-Feeding Mother?......Page 593
Formula Can Be a Healthy Alternative to Breast-Feeding......Page 595
Infants Grow at an Accelerated Rate......Page 597
Monitoring Infant Growth......Page 598
Infants Have Specific Calorie, Iron, and Other Nutrient Needs......Page 599
Solid Foods Should Be Introduced Gradually......Page 600
Some Foods Are Dangerous and Should Be Avoided......Page 601
16 Life Cycle Nutrition: Toddlers through the Later Years......Page 612
Young Children Need to Eat Frequent, Small Meals and Nutrient-Dense Foods......Page 614
Picky Eating and Food Jags Are Common in Small Children......Page 616
What Are the Nutritional Needs and Issues of School-Aged Children?......Page 618
School-Aged Children Are Experiencing Higher Rates of Obesity and Diabetes......Page 620
MyPyramid For Kids Can Help Guide Food Choices......Page 622
The Importance of Breakfast......Page 623
School Lunches Contribute to Children’s Nutritional Status......Page 624
Peer Pressure and Social Eating......Page 626
Teenagers Need More Iron......Page 627
Adolescents Are Sometimes at Risk for Disordered Eating......Page 628
Older Adults Need Fewer Calories, Not Less Nutrition......Page 629
What Additional Challenges May Older Adults Face?......Page 632
Eating Right for Good Health and Disease Prevention......Page 633
Staying Physically Active in Spite of Physical and Mental Challenges......Page 638
Economic and Emotional Conditions Can Affect Nutritional Health......Page 639
Appendices......Page 649
Appendix A: Calculations and Conversions......Page 650
Appendix B: U.S. Exchange Lists for Meal Planning......Page 652
Appendix C: Organizations and Resources......Page 660
B......Page 668
D......Page 669
E......Page 670
G......Page 671
L......Page 672
N......Page 673
P......Page 674
S......Page 675
Z......Page 676
References......Page 678
A......Page 706
C......Page 707
D......Page 708
E......Page 709
F......Page 710
H......Page 711
K......Page 712
M......Page 713
O......Page 714
P......Page 715
S......Page 716
T......Page 717
W......Page 718
Z......Page 719
Credits......Page 720
Food Comparison Table......Page 726