Nutrition. Concepts and controversies

Front Cover......Page 1
Title Page......Page 5
Copyright......Page 6
Contents in Brief
......Page 8
Contents......Page 9
Pedagogical Features......Page 16
Appendixes......Page 17
A Message to You......Page 18
Acknowledgments......Page 19
1 Food Choices and Human Health......Page 21
A Lifetime of Nourishment......Page 22
Genetics and Individuality......Page 23
Healthy People 2010: Nutrition Objectives for the Nation......Page 24
THINK FITNESS: Why be Physically Active?......Page 25
Meet the Nutrients......Page 26
Can I Live on Just Supplements?......Page 27
The Abundance of Foods to Choose From......Page 28
How, Exactly, Can I Recognize a Nutritious Diet?......Page 29
Why People Choose Foods......Page 32
The Scientific Approach......Page 33
Scientific Challenge......Page 34
National Nutrition Research......Page 36
CONSUMER CORNER: Reading Nutrition News with
an Educated Eye......Page 37
Obstacles to Change......Page 38
FOOD FEATURE: How Can I Get Enough Nutrients without Consuming Too Many Calories?......Page 40
Start Now......Page 41
MY TURN......Page 42
CONTROVERSY 1: Sorting the Imposters from the Real Nutrition Experts......Page 43
2 Nutrition Tools—Standards and Guidelines......Page 49
Goals of the DRI Committee......Page 50
Understanding the DRI Intake Recommendations......Page 52
How the Committee Establishes DRI Values: An RDA Example......Page 53
Setting Energy Requirements......Page 54
Dietary Guidelines for Americans......Page 55
How Can the USDA Food Guide Help Me to Eat Well?......Page 57
MyPyramid: Steps to a Healthier You......Page 63
Flexibility of the USDA Food Guide......Page 64
Portion Control......Page 65
A Note About Exchange Systems......Page 68
CONSUMER CORNER: Checking Out Food Labels......Page 69
FOOD FEATURE: Getting a Feel for the Nutrients in Foods......Page 76
MY TURN......Page 79
CONTROVERSY 2: Are Some Foods “Superfoods”for Health?......Page 80
3 The Remarkable Body......Page 87
The Body’s Cells......Page 88
The Workings of the Genes......Page 89
The Body Fluids and the Cardiovascular System......Page 90
What Do Hormones Have to Do with Nutrition?......Page 93
How Does the Nervous System Interact with Nutrition?......Page 94
The Immune System......Page 96
Why Do People Like Sugar, Fat, and Salt?......Page 97
The Mechanical Aspect of Digestion......Page 98
The Chemical Aspect of Digestion......Page 101
If “I Am What I Eat,” Then How Does a Sandwich Become “Me”?......Page 103
Absorption and Transportation of Nutrients......Page 105
A Letter from Your Digestive Tract......Page 107
The Excretory System......Page 110
When I Eat More Than My Body Needs, What Happens to the Extra Nutrients?......Page 111
Conclusion......Page 112
MY TURN......Page 113
CONTROVERSY 3: Alcohol and Nutrition: Do the Benefits Outweigh the Risks?......Page 114
4 The Carbohydrates: Sugar, Starch, Glycogen, and Fiber......Page 123
Sugars......Page 124
Starch......Page 126
Fiber......Page 127
If I Want to Lose Weight and Stay Healthy, Should Avoid Carbohydrates?......Page 128
Why Do Nutrition Experts Recommend Fiber-Rich Foods?......Page 130
Recommendations and Intakes......Page 134
Digestion and Absorption of Carbohydrate......Page 135
CONSUMER CORNER: Refined, Enriched, and Whole-Grain Foods......Page 136
Why Do Some People Have Trouble Digesting Milk?......Page 139
The Body’s Use of Glucose......Page 141
Storing Glucose as Glycogen......Page 142
Maintaining Glucose to the Blood......Page 143
The Glycemic Response......Page 144
THINK FITNESS: What Can I Eat to Make Workouts Easier?......Page 145
The Perils of Diabetes......Page 146
Type 1 Diabetes......Page 147
Type 2 Diabetes......Page 148
Management of Diabetes......Page 149
If I Feel Dizzy between Meals, Do I Have Hypoglycemia?......Page 150
FOOD FEATURE: Finding the Carbohydrates in Foods......Page 151
MY TURN......Page 157
CONTROVERSY 4 : Sugar and Alternative Sweeteners: Are They Bad for You?......Page 158
5 The Lipids: Fats, Oils, Phospholipids, and Sterols......Page 165
Usefulness of Fats in the Body......Page 166
Triglycerides: Fatty Acids and Glycerol......Page 168
Saturated versus Unsaturated Fatty Acids......Page 169
Phospholipids and Sterols......Page 171
Digestion and Absorption of Fats......Page 172
Transport of Fats......Page 173
Dietary Fat, Cholesterol, and Health......Page 175
Recommendations for Lipid Intakes......Page 176
Lipoproteins and Heart Disease Risk......Page 177
What Does Food Cholesterol Have to Do with Blood Cholesterol?......Page 178
Lowering LDL Cholesterol......Page 179
Recommendations Applied......Page 180
Deficiencies of Essential Fatty Acids......Page 181
Recommendations for Omega-3 Fatty Acid Intake......Page 182
What About Fish Oil Supplements?......Page 184
What is “Hydrogenated Vegetable Oil,” and What’s It Doing In My Chocolate Chip Cookies?......Page 185
What Are Trans Fatty Acids, and Are They Harmful?......Page 187
Fat in the Diet......Page 188
CONSUMER CORNER: Fat Replacers......Page 189
Added Fats......Page 190
Meat, Poultry, Fish, Dried Peas and Beans, Eggs, and Nuts......Page 191
Grains......Page 192
FOOD FEATURE: Defensive Dining......Page 195
MY TURN......Page 199
CONTROVERSY 5: Good Fats and Bad Fats: Which are Which?......Page 200
6 The Proteins and Amino Acids......Page 205
Amino Acids......Page 206
How Do Amino Acids Build Proteins?......Page 207
The Variety of Proteins......Page 209
Denaturation of Proteins......Page 212
Protein Digestion......Page 213
Supporting Growth and Maintenance......Page 215
Building Enzymes, Hormones, and Other Compounds......Page 216
Maintaining Acid-Base Balance......Page 217
Providing Energy and Glucose......Page 218
Food Protein: Quality, Use, and Need......Page 220
CONSUMER CORNER: Protein and Amino Acid Supplements......Page 221
Amino Acid Composition......Page 222
Nitrogen Balance......Page 224
Protein Deficiency and Excess......Page 225
What Happens When People Consume Too Little Protein?......Page 226
Is it Possible to Consume Too Much Protein?......Page 228
FOOD FEATURE: Getting Enough, but Not Too Much Protein......Page 230
MY TURN......Page 233
CONTROVERSY 6: Vegetarian and Meat-Containing Diets: What are the Benefits and Pitfalls?......Page 234
7 The Vitamins......Page 239
Two Classes of Vitamins: Fat-Soluble and Water-Soluble......Page 240
The Fat-Soluble Vitamins......Page 241
Vitamin A......Page 242
Vitamin D......Page 248
Vitamin E......Page 251
Vitamin K......Page 254
The Water-Soluble Vitamins......Page 255
Vitamin C......Page 256
CONSUMER CORNER: Vitamin C and the Common Cold......Page 258
The B Vitamins in Unison......Page 260
The B Vitamins as Individuals......Page 261
Non-B Vitamins......Page 271
FOOD FEATURE: Choosing Foods Rich in Vitamins......Page 277
MY TURN......Page 280
CONTROVERSY 7: Vitamin Supplements: Do the Benefits Outweigh the Risks?......Page 281
8 Water and Minerals......Page 289
Why is Water the Most Indispensable Nutrient?......Page 291
The Body’s Water Balance......Page 292
How Much Water Do I Need to Drink in a Day?......Page 293
Safety and Sources of Drinking Water......Page 295
Safety of Public Water......Page 296
Body Fluids and Minerals......Page 298
Fluid and Electrolyte Balance......Page 299
Calcium......Page 300
Phosphorus......Page 304
Magnesium......Page 305
Sodium......Page 306
Potassium......Page 309
The Trace Minerals......Page 311
Iodine......Page 312
Iron......Page 313
THINK FITNESS: Exercise-Deficiency Fatigue......Page 315
Zinc......Page 318
Selenium......Page 320
Fluoride......Page 321
Copper......Page 322
Other Trace Minerals and Some Candidates......Page 323
FOOD FEATURE: Meeting the Need for Calcium......Page 326
MY TURN......Page 329
CONTROVERSY 8: Osteoporosis: Can Lifestyle Choices Reduce the Risk?......Page 330
9 Energy Balance and Healthy Body Weight......Page 339
What Are the Risks from Underweight?......Page 340
What Are the Risks from Overweight?......Page 341
The Body’s Energy Balance......Page 343
How Many Calories Do I Need Each Day?......Page 344
Estimated Energy Requirements (EER)......Page 345
Body Mass Index (BMI)......Page 346
Measures of Body Composition and Fat Distribution......Page 347
The Mystery of Obesity......Page 349
Why Did I Eat That?......Page 350
Inside-the-Body Causes of Obesity......Page 353
Outside-the-Body Causes of Obesity......Page 355
THINK FITNESS: Activity for a Healthy Body Weight......Page 356
How the Body Loses and Gains Weight......Page 357
Moderate Weight Loss versus Rapid Weight Loss......Page 358
Weight Gain......Page 360
CONSUMER CORNER: Popular High-Protein, Low-Carbohydrate Diets......Page 361
Achieving and Maintaining a Healthy Body Weight......Page 363
What Diet Strategies Are Best for Weight Loss?......Page 364
Physical Activity for Weight Loss......Page 369
What Strategies Are Best for Weight Gain?......Page 370
Drugs and Surgeries to Treat Obesity......Page 372
Once I’ve Changed My Weight, How Can I Stay Changed?......Page 375
FOOD FEATURE: Behavior Therapy for Weight Control......Page 376
MY TURN......Page 379
CONTROVERSY 9: The Perils of Eating Disorders......Page 380
10 Nutrients, Physical Activity, and the Body’s Responses......Page 387
Benefits of Fitness......Page 388
The Essentials of Fitness......Page 390
The Active Body’s Use of Fuels......Page 393
Glucose Use and Storage......Page 394
Activity Intensity, Glucose Use, and Glycogen Stores......Page 395
Activity Duration Affects Glucose Use......Page 397
To Burn More Fat during Activity, Should Athletes Eat More Fat?......Page 399
Using Protein and Amino Acids to Build Muscles and to Fuel Activity......Page 400
How Much Protein Should an Athlete Consume?......Page 401
Do Nutrient Supplements Benefit Athletic Performance?......Page 402
Nutrients of Special Concern......Page 403
Temperature Regulation......Page 404
Fluid Needs during Physical Activity......Page 405
Sodium Depletion......Page 406
Other Beverages......Page 407
FOOD FEATURE: Choosing a Performance Diet......Page 408
MY TURN......Page 412
CONTROVERSY 10: Ergogenic Aids: Breakthroughs, Gimmicks, or Dangers?......Page 413
11 Diet and Health......Page 421
Nutrition and Immunity......Page 423
The Concept of Risk Factors......Page 424
Cardiovascular Diseases......Page 426
Atherosclerosis......Page 427
Risk Factors for CVD......Page 429
THINK FITNESS: Ways to Include Physical Activity in a Day......Page 433
Diet to Reduce CVD Risk......Page 434
Nutrition and Hypertension......Page 437
How Does Blood Pressure Work in the Body?......Page 438
How Does Nutrition Affect Hypertension?......Page 439
Nutrition and Cancer......Page 441
CONSUMER CORNER: Complementary and Alternative Medicine......Page 442
How Does Cancer Develop?......Page 446
Which Dietary Factors Most In. uence a Person’s Risk of Developing Cancer?......Page 447
Conclusion......Page 451
FOOD FEATURE: Diet as Preventive Medicine......Page 452
MY TURN......Page 455
CONTROVERSY 11: Reversing the Obesity Epidemic—Where to Begin?......Page 456
12 Food Safety and Food Technology......Page 463
How Do Microbes in Food Cause Illness in the Body?......Page 465
Food Safety from Farm to Table......Page 468
Safe Food Handling......Page 470
Which Foods are Most Likely to Make People Sick?......Page 474
How Can I Avoid Illness When Traveling?......Page 479
Irradiation......Page 480
Other Technologies......Page 481
Natural Toxins in Foods......Page 482
Pesticides......Page 483
Animal Drugs......Page 486
CONSUMER CORNER: Organic Foods......Page 487
Environmental Contaminants......Page 489
Are Food Additives Safe?......Page 492
Regulations Governing Additives......Page 493
Consumer Concerns about Additives......Page 494
Incidental Food Additives......Page 495
FOOD FEATURE: Processing and the Nutrients in Foods......Page 496
MY TURN......Page 498
CONTROVERSY 12: Genetically Modified Foods: What Are the Pros and Cons?......Page 499
13 Life Cycle Nutrition: Mother and Infant......Page 507
Preparing for Pregnancy......Page 508
The Events of Pregnancy......Page 510
Increased Need for Nutrients......Page 511
Food Assistance Programs......Page 516
How Much Weight Should a Woman Gain during Pregnancy?......Page 517
THINK FITNESS: Physical Activities for the Pregnant Woman......Page 518
Why Do Some Women Crave Pickles and Ice Cream While Others Can’t Keep Anything Down?......Page 519
Some Cautions for the Pregnant Woman......Page 520
Alcohol’s Effects......Page 523
Fetal Alcohol Syndrome......Page 524
Troubleshooting......Page 525
Lactation......Page 526
When Should a Woman Not Breastfeed?......Page 527
Nutrient Needs......Page 529
Why Is Breast Milk So Good for Babies?......Page 531
Formula Feeding......Page 534
CONSUMER CORNER: Formula’s Advertising Advantage......Page 535
An Infant’s First Foods......Page 536
Looking Ahead......Page 538
FOOD FEATURE: Mealtimes with Infants......Page 540
MY TURN......Page 541
CONTROVERSY 13: Childhood Obesity and Early Chronic Diseases......Page 542
14 Child, Teen, and Older Adult......Page 549
Feeding a Healthy Young Child......Page 550
Mealtimes and Snacking......Page 554
Can Nutrient Deficiencies Impair a Child’s Thinking or Cause Misbehavior?......Page 555
The Problem of Lead......Page 556
Food Allergy, Intolerance, and Aversion......Page 558
Physical Activity, Television, and Children’s Nutrition Problems......Page 560
Is Breakfast Really the Most Important Meal of the Day for Children?......Page 561
How Nourishing Are the Meals Served at School?......Page 562
The Teen Years......Page 564
Growth and Nutrient Needs of Teenagers......Page 565
Eating Patterns and Nutrient Intakes......Page 568
The Later Years......Page 569
Energy and Activity......Page 570
Fats and Arthritis......Page 572
Vitamin Needs......Page 573
Water and the Minerals......Page 574
Can Nutrition Help People to Live Longer?......Page 575
Can Foods or Supplements Affect the Course of Alzheimer’s Disease?......Page 577
Food Choices of Older Adults......Page 579
FOOD FEATURE: Single Survival and Nutrition on the Run......Page 581
MY TURN......Page 583
CONTROVERSY 14 : Nutrient-Drug Interactions: Who Should Be Concerned?......Page 584
15 Hunger and the Global Environment......Page 591
Hunger in the United States......Page 593
What U.S. Food Programs Are Directed at Stopping Domestic Hunger?......Page 594
What Is the State of World Hunger?......Page 596
The World Food Supply......Page 600
Environmental Degradation and Hunger......Page 601
A World Moving Toward Solutions......Page 603
Individuals......Page 605
CONSUMER CORNER: Saving Money and Protecting 
the Environment......Page 606
MY TURN......Page 608
CONTROVERSY 15: Agribusiness and Food Production: How to Go Forward?......Page 609
Appendix......Page 617
A-3 Table of Food Composition......Page 619
B Canadiana: Guidelines and Meal Planning......Page 718
C-1 Aids to Calculation......Page 729
D-1 Choose Your Foods: Exchange Lists for Diabetes (formerly U.S. Food Exchange System)......Page 731
E Food Patterns to Meet the Dietary Guidelines for Americans 2005......Page 745
F-1 Notes......Page 749
G Answers to Self Check Questions......Page 791
H Estimated Energy Requirements......Page 793
Glossary......Page 801
Index......Page 819