Nutrition: Concepts and Controversies, 10th Edition

Front Cover......Page 1
Title Page......Page 8
Copyright......Page 9
Contents in Brief......Page 11
Contents......Page 12
CHAPTER 1: Food Choices and Human Health......Page 24
A Lifetime of Nourishment......Page 25
Genetics and Individuality......Page 26
The Human Body and Its Food......Page 27
The Nutrients in Foods......Page 28
The Challenge of Choosing Foods......Page 29
The Abundance of Foods to Choose From......Page 30
How, Exactly, Can I Recognize a Nutritious Diet?......Page 31
Why People Choose Foods......Page 33
What Nutrition Scientists Do......Page 34
Scientific Challenge......Page 36
Dietary Guidelines......Page 37
CONSUMER CORNER: Reading Nutrition News with an Educated Eye......Page 38
Healthy People 2010: Nutrition Objectives for the Nation......Page 40
Conclusion......Page 41
FOOD FEATURE: How Can I Get Enough Nutrients without Consuming Too Many Calories?......Page 42
SELF CHECK......Page 44
CONTROVERSY 1: Sorting the Impostors from the Real Nutrition Experts......Page 45
CHAPTER 2: Nutrition Tools—Standards and Guidelines......Page 50
Goals of the DRI Committee......Page 51
Understanding the DRI Intake Recommendations......Page 53
How the Committee Establishes DRI Values— An RDA Example......Page 54
Other Nutrient Standards......Page 56
How Can the USDA Food Guide Help Me to Eat Well?......Page 57
Flexibility of the USDA Food Guide......Page 64
Portion Control......Page 67
The Healthy Eating Index for Assessing Diet Quality......Page 68
CONSUMER CORNER: Checking Out Food Labels......Page 70
FOOD FEATURE: Getting a Feel for the Nutrients in Foods......Page 75
SELF CHECK......Page 79
CONTROVERSY 2: Phytochemicals and Functional Foods: What Do They Promise? What Do They Deliver?......Page 80
CHAPTER 3: The Remarkable Body......Page 88
The Body’s Cells......Page 89
The Workings of the Genes......Page 90
The Body Fluids and the Cardiovascular System......Page 91
The Hormonal and Nervous Systems......Page 93
What Do Hormones Have to Do with Nutrition?......Page 94
How Does the Nervous System Interact with Nutrition?......Page 95
The Immune System......Page 96
Why Do People Like Sugar, Fat, and Salt?......Page 97
The Digestive Tract......Page 98
The Mechanical Aspect of Digestion......Page 100
The Chemical Aspect of Digestion......Page 102
If “I Am What I Eat,” Then How Does a Sandwich Become “Me”?......Page 105
A Letter from Your Digestive Tract......Page 106
The Excretory System......Page 110
Variations in Nutrient Stores......Page 111
Conclusion......Page 112
SELF CHECK......Page 113
CONTROVERSY 3: Alcohol and Nutrition: Do the Benefits Outweigh the Risks?......Page 114
CHAPTER 4: The Carbohydrates: Sugar, Starch, Glycogen, and Fiber......Page 122
Sugars......Page 123
Fiber......Page 125
If I Want to Lose Weight and Stay Healthy, Should I Avoid Carbohydrates?......Page 127
Why Do Nutrition Experts Recommend Fiber-Rich Foods?......Page 129
Recommendations and Intakes......Page 132
CONSUMER CORNER: Refined, Enriched, and Whole-Grain Bread......Page 133
Digestion and Absorption of Carbohydrate......Page 136
Why Do Some People Have Trouble Digesting Milk?......Page 139
Splitting Glucose for Energy......Page 140
Returning Glucose to the Blood......Page 141
THINK FITNESS: What Can I Eat to Make Workouts Easier?......Page 143
What Is Diabetes?......Page 144
If I Feel Dizzy between Meals, Do I Have Hypoglycemia?......Page 147
FOOD FEATURE: Finding the Carbohydrates in Foods......Page 148
SELF CHECK......Page 153
CONTROVERSY 4: Sugar and Alternative Sweeteners: Are They Bad for You?......Page 154
CHAPTER 5: The Lipids: Fats, Oils, Phospholipids, and Sterols......Page 162
Usefulness of Fats in the Body......Page 163
Triglycerides: Fatty Acids and Glycerol......Page 165
Saturated versus Unsaturated Fatty Acids......Page 166
Phospholipids and Sterols......Page 167
Digestion and Absorption of Fats......Page 169
How Can I Use My Stored Fat for Energy?......Page 170
Lipoproteins and Heart Disease Risk......Page 172
What Does Food Cholesterol Have to Do with Blood Cholesterol?......Page 174
Recommendations Applied......Page 175
Essential Polyunsaturated Fatty Acids......Page 177
Recommendations for Omega-3 Fatty Acid Intake......Page 178
Fish Oil Supplements......Page 179
Is Fish Safe to Eat ?......Page 180
What Is “Hydrogenated Vegetable Oil,” and What’s It Doing in My Chocolate Chip Cookies?......Page 181
What Are Trans Fatty Acids, and Are They Harmful?......Page 182
Fat in the Diet......Page 183
Meat, Poultry, Fish, Dried Peas, Eggs, and Nuts......Page 184
CONSUMER CORNER: Fat Replacers......Page 185
Milk, Yogurt, and Cheese......Page 188
Grains......Page 190
FOOD FEATURE: Defensive Dining......Page 191
SELF CHECK......Page 195
CONTROVERSY 5: High-fat Foods:Which to Choose for Good Health?......Page 196
CHAPTER 6: The Proteins and Amino Acids......Page 202
Amino Acids......Page 203
How Do Amino Acids Build Proteins?......Page 204
The Variety of Proteins......Page 205
Digestion and Absorption of Protein......Page 207
After Protein Is Digested, What Happens to Amino Acids?......Page 209
Building Enzymes, Hormones, and Other Compounds......Page 211
Maintaining Fluid and Electrolyte Balance......Page 212
Clotting of Blood......Page 213
The Fate of an Amino Acid......Page 214
CONSUMER CORNER: Protein and Amino Acid Supplements......Page 216
Amino Acid Composition......Page 217
How Much Protein Do People Really Need?......Page 219
What Happens When People Consume Too Little Protein?......Page 221
Is It Possible to Consume Too Much Protein?......Page 224
FOOD FEATURE: Getting Enough, but Not Too Much Protein......Page 225
SELF CHECK......Page 229
CONTROVERSY 6: Vegetarian and Meat-Containing Diets: What Are the Benefits and Pitfalls?......Page 230
CHAPTER 7: The Vitamins......Page 236
Definition and Classification of Vitamins......Page 237
Vitamin A......Page 238
Vitamin D......Page 244
Vitamin E......Page 247
Vitamin K......Page 250
The Water-Soluble Vitamins......Page 251
Vitamin C......Page 252
CONSUMER CORNER: Vitamin C and the Common Cold......Page 254
The B Vitamins in Unison......Page 256
The B Vitamins as Individuals......Page 258
Non-B Vitamins......Page 267
FOOD FEATURE: Choosing Foods Rich in Vitamins......Page 273
SELF CHECK......Page 277
CONTROVERSY 7: Vitamin Supplements:Who Benefits?......Page 278
CHAPTER 8: Water and Minerals......Page 286
Why Is Water the Most Indispensable Nutrient?......Page 288
The Body’s Water Balance......Page 289
Quenching Thirst and Balancing Losses......Page 290
Are Some Kinds of Water Better for My Health than Others?......Page 291
Safety and Sources of Drinking Water......Page 292
CONSUMER CORNER: Bottled Water......Page 294
Body Fluids and Minerals......Page 295
Calcium......Page 296
Phosphorus......Page 299
Magnesium......Page 300
Sodium......Page 302
Potassium......Page 304
Chloride......Page 306
Iodine......Page 307
Iron......Page 309
THINK FITNESS: Exercise-Deficiency Fatigue......Page 310
Zinc......Page 314
Selenium......Page 315
Fluoride......Page 316
Chromium......Page 317
Other Trace Minerals and Some Candidates......Page 318
FOOD FEATURE: Meeting the Need for Calcium......Page 322
SELF CHECK......Page 325
CONTROVERSY 8: Osteoporosis: Can Lifestyle Choices Reduce the Risks?......Page 326
CHAPTER 9: Energy Balance and Healthy Body Weight......Page 334
What Are the Risks from Underweight?......Page 335
What Are the Risks from Overweight?......Page 336
The Body’s Energy Balance......Page 338
Estimated Energy Requirements......Page 339
How Many Calories Do I Need Each Day?......Page 340
Body Mass Index (BMI)......Page 341
Measures of Body Composition and Fat Distribution......Page 343
Why Did I Eat That?......Page 345
Inside-the-Body Causes of Obesity......Page 348
Outside-the-Body Causes of Obesity......Page 350
Moderate Weight Loss versus Rapid Weight Loss......Page 352
Weight Gain......Page 355
Achieving and Maintaining a Healthy Body Weight......Page 356
CONSUMER CORNER: Popular High-Protein, Low-Carbohydrate Diets......Page 357
What Diet Strategies Are Best for Weight Loss?......Page 359
Physical Activity for Weight Loss......Page 365
What Strategies Are Best for Weight Gain?......Page 366
Drugs and Surgeries to Treat Obesity......Page 367
Once I’ve Changed My Weight, How Can I Stay Changed?......Page 370
FOOD FEATURE: Behavior Modification for Weight Control......Page 371
SELF CHECK......Page 373
CONTROVERSY 9: The Perils of Eating Disorders......Page 374
CHAPTER 10: Nutrients, Physical Activity, and the Body’s Responses......Page 382
Benefits of Fitness......Page 383
The Essentials of Fitness......Page 385
The Active Body’s Use of Fuels......Page 387
Glucose Use and Storage......Page 388
Activity Intensity, Glucose Use, and Glycogen Stores......Page 389
Activity Duration Affects Glucose Use......Page 391
To Burn More Fat during Activity, Should Athletes Eat More Fat?......Page 393
Using Protein and Amino Acids to Build Muscles and to Fuel Activity......Page 394
How Much Protein Should an Athlete Consume?......Page 395
Do Nutrient Supplements Benefit Athletic Performance?......Page 396
Nutrients of Special Concern......Page 397
Fluid Needs during Physical Activity......Page 399
Electrolyte Losses and Replacement......Page 400
Sodium Depletion......Page 401
Other Beverages......Page 402
FOOD FEATURE: Choosing a Performance Diet......Page 403
SELF CHECK......Page 407
CONTROVERSY 10: Ergogenic Aids: Breakthroughs, Gimmicks, or Dangers?......Page 408
CHAPTER 11: Diet and Health......Page 416
Nutrition and Immunity......Page 417
Lifestyle Choices and Risks of Degenerative Disease......Page 419
How Atherosclerosis Develops......Page 421
Risk Factors for CVD......Page 424
THINK FITNESS: Ways to Include Physical Activity in a Day......Page 427
Diet to Reduce CVD Risk......Page 428
Nutrition and Hypertension......Page 431
How Does Blood Pressure Work in the Body, and What Makes It Too High?......Page 432
How Does Nutrition Affect Hypertension?......Page 433
Nutrition and Cancer......Page 435
CONSUMER CORNER: Alternative Therapies and Herbal Medicine......Page 437
Which Dietary Factors Most Influence a Person’s Risk of Developing Cancer?......Page 439
FOOD FEATURE: Diet as Preventive Medicine......Page 444
SELF CHECK......Page 448
CONTROVERSY 11: The Obesity Epidemic—How Can We Gain Control?......Page 449
CHAPTER 12: Food Safety and Food Technology......Page 456
How Do Microbes in Food Cause Illness in the Body?......Page 458
Food Safety from Farm to Table......Page 461
Food Safety in the Kitchen......Page 463
Which Foods Are Most Likely to Make People Sick?......Page 467
How Can I Avoid Illness When Traveling?......Page 471
Residues and Contaminants in Foods......Page 472
CONSUMER CORNER: Irradiation and Food Safety......Page 473
Pesticides......Page 475
Animal Drugs......Page 478
Environmental Contaminants......Page 479
Extended Shelf Life......Page 482
Do Canned Foods Lose Nutrients?......Page 483
Drying......Page 484
Regulations Governing Additives......Page 485
Antimicrobial Agents......Page 487
Artificial Colors......Page 488
Incidental Food Additives......Page 489
Nutrient Additives......Page 490
FOOD FEATURE: Preserving Nutrients in Foods......Page 491
SELF CHECK......Page 494
CONTROVERSY 12: Organic Foods and Genetically Modified Foods:What Are the Pros and Cons?......Page 495
CHAPTER 13: Life Cycle Nutrition: Mother and Infant......Page 504
Preparing for Pregnancy......Page 505
The Events of Pregnancy......Page 507
Increased Need for Nutrients......Page 508
Food Assistance Programs......Page 513
How Much Weight Should a Woman Gain during Pregnancy?......Page 514
Should Pregnant Women Be Physically Active?......Page 515
Why Do Some Women Crave Pickles and Ice Cream While Others Can’t Keep Anything Down?......Page 516
Some Cautions for the Pregnant Woman......Page 517
Fetal Alcohol Syndrome......Page 520
Experts’ Advice......Page 521
Troubleshooting......Page 522
Nutrition during Lactation......Page 523
When Should a Woman Not Breastfeed?......Page 524
Feeding the Infant......Page 525
Why Is Breast Milk So Good for Babies?......Page 526
Formula Feeding......Page 530
CONSUMER CORNER: Formula’s Advertising Advantage......Page 531
An Infant’s First Foods......Page 532
Looking Ahead......Page 534
FOOD FEATURE: Mealtimes with Infants......Page 535
SELF CHECK......Page 536
CONTROVERSY 13: Childhood Obesity and Early Development of Chronic Diseases......Page 537
CHAPTER 14: Child, Teen, and Older Adult......Page 542
Early and Middle Childhood......Page 543
Feeding a Healthy Young Child......Page 544
Mealtimes and Snacking......Page 547
Can Nutrient Deficiencies Impair a Child’s Thinking or Cause Misbehavior?......Page 548
The Problem of Lead......Page 549
Food Allergy, Intolerance, and Aversion......Page 550
Does Diet Affect Hyperactivity?......Page 552
Time Use, Television, and Children’s Nutrition Problems......Page 553
Is Breakfast Really the Most Important Meal of the Day for Children?......Page 554
How Nourishing Are the Lunches Served at School?......Page 555
The Teen Years......Page 556
Growth and Nutrient Needs of Teenagers......Page 557
Eating Patterns and Nutrient Intakes......Page 559
CONSUMER CORNER: Nutrition and PMS......Page 560
Energy and Activity......Page 561
Protein Needs......Page 563
Fats and Arthritis......Page 564
Vitamin Needs......Page 565
Water and the Minerals......Page 566
Can Nutrition Help People to Live Longer?......Page 567
Can Foods or Supplements Affect the Course of Alzheimer’s Disease?......Page 568
Food Choices of Older Adults......Page 570
FOOD FEATURE: Single Survival and Nutrition on the Run......Page 571
SELF CHECK......Page 574
CONTROVERSY 14: Nutrient-Drug Interactions:Who Should Be Concerned?......Page 575
CHAPTER 15: Hunger and the Global Environment......Page 582
The Challenge to Change......Page 584
Hunger......Page 585
What U.S. Food Programs Are Directed at Stopping Domestic Hunger?......Page 587
What Is the State of World Hunger?......Page 588
Environmental Degradation and Hunger......Page 592
Moving toward Solutions......Page 594
How Can People Engage in Activism and Simpler Lifestyles at Home?......Page 595
CONSUMER CORNER: Saving Money and Protecting the Environment......Page 597
SELF CHECK......Page 600
CONTROVERSY 15: Agribusiness and Food Production: How to Go Forward?......Page 601
Appendixes......Page 608
A: Table of Food Composition......Page 610
B: Canadiana: Recommendations, Choice System, and Labels......Page 693
C: Aids to Calculation......Page 710
D: U.S. Food Exchange System......Page 712
E: Nutrition Resources......Page 724
F: Notes......Page 730
G: Answers to Self Check Questions......Page 766
H: Physical Activity and Energy Requirements......Page 768
I: Food Patterns to Meet the Dietary Guidelines for Americans 2005 I-1......Page 774
Glossary......Page 778
Index......Page 794