Understanding Nutrition (12th edition)

Front Cover......Page 1
Title Page......Page 5
Copyright Page......Page 6
Contents......Page 11
CHAPTER 1 An Overview of Nutrition......Page 24
Food Choices......Page 25
The Nutrients......Page 27
Nutrients in Foods and in the Body......Page 28
The Energy-Yielding Nutrients: Carbohydrate, Fat, and Protein......Page 29
The Vitamins......Page 32
The Science of Nutrition......Page 33
Conducting Research......Page 34
Analyzing Research Findings......Page 37
Publishing Research......Page 38
Establishing Nutrient Recommendations......Page 39
Establishing Energy Recommendations......Page 41
Comparing Nutrient Recommendations......Page 42
Nutrition Assessment of Individuals......Page 43
Nutrition Assessment of Populations......Page 45
Risk Factors for Chronic Diseases......Page 47
Highlight 1 Nutrition Information and Misinformation—On the Net and in the News......Page 50
CHAPTER 2 Planning a Healthy Diet......Page 56
Diet-Planning Principles......Page 57
Dietary Guidelines for Americans......Page 60
USDA Food Guide......Page 61
Putting the Plan into Action......Page 69
From Guidelines to Groceries......Page 70
The Ingredient List......Page 75
Serving Sizes......Page 76
The Daily Values......Page 77
Health Claims......Page 79
Consumer Education......Page 80
Highlight 2 Vegetarian Diets......Page 84
CHAPTER 3 Digestion, Absorption, and Transport......Page 90
Digestion......Page 91
Anatomy of the Digestive Tract......Page 92
The Muscular Action of Digestion......Page 94
The Secretions of Digestion......Page 96
The Final Stage......Page 98
Anatomy of the Absorptive System......Page 100
A Closer Look at the Intestinal Cells......Page 101
The Vascular System......Page 102
The Lymphatic System......Page 104
Gastrointestinal Hormones and Nerve Pathways......Page 105
The System at Its Best......Page 108
Highlight 3 Common Digestive Problems......Page 110
CHAPTER 4 The Carbohydrates: Sugars, Starches, and Fibers......Page 118
The Chemist’s View of Carbohydrates......Page 119
Monosaccharides......Page 120
Disaccharides......Page 121
Polysaccharides......Page 123
Carbohydrate Digestion......Page 125
Lactose Intolerance......Page 127
A Preview of Carbohydrate Metabolism......Page 129
The Constancy of Blood Glucose......Page 130
Health Effects of Sugars......Page 134
Recommended Intakes of Sugars......Page 136
Sugar Alcohols......Page 137
Health Effects of Starch and Fibers......Page 140
Recommended Intakes of Starch and Fibers......Page 142
From Guidelines to Groceries......Page 143
Highlight 4 Carbs, kCalories, and Controversies......Page 148
CHAPTER 5 The Lipids: Triglycerides, Phospholipids, and Sterols......Page 154
The Chemist’s View of Fatty Acids and Triglycerides......Page 155
Fatty Acids......Page 156
Degree of Unsaturation Revisited......Page 158
The Chemist’s View of Phospholipids and Sterols......Page 161
Phospholipids......Page 162
Sterols......Page 163
Lipid Digestion......Page 164
Lipid Absorption......Page 166
Lipid Transport......Page 167
Essential Fatty Acids......Page 170
A Preview of Lipid Metabolism......Page 172
Health Effects of Lipids......Page 173
Recommended Intakes of Fat......Page 176
From Guidelines to Groceries......Page 178
Highlight 5 High-Fat Foods—Friend or Foe?......Page 186
CHAPTER 6 Protein: Amino Acids......Page 194
Amino Acids......Page 195
Proteins......Page 197
Protein Digestion......Page 198
Protein Synthesis......Page 200
Roles of Proteins......Page 203
A Preview of Protein Metabolism......Page 206
Protein Quality......Page 209
Protein-Energy Malnutrition......Page 210
Health Effects of Protein......Page 213
Recommended Intakes of Protein......Page 214
Protein and Amino Acid Supplements......Page 216
Highlight 6 Nutritional Genomics......Page 220
CHAPTER 7 Metabolism: Transformations and Interactions......Page 226
Chemical Reactions in the Body......Page 228
Breaking Down Nutrients for Energy......Page 231
Glucose......Page 232
Glycerol and Fatty Acids......Page 237
Amino Acids......Page 238
The Final Steps of Catabolism......Page 240
Feasting—Excess Energy......Page 244
The Transition from Feasting to Fasting......Page 247
Fasting—Inadequate Energy......Page 248
Low-Carbohydrate Diets......Page 249
Highlight 7 Alcohol and Nutrition......Page 252
CHAPTER 8 Energy Balance and Body Composition......Page 262
Energy Balance......Page 263
Food Composition......Page 264
Food Intake......Page 265
Energy Out: The kCalories the Body Expends......Page 267
Components of Energy Expenditure......Page 268
Estimating Energy Requirements......Page 270
Body Weight, Body Composition, and Health......Page 271
Defining Healthy Body Weight......Page 272
Body Fat and Its Distribution......Page 276
Health Risks Associated with Body Weight and Body Fat......Page 278
Highlight 8 Eating Disorders......Page 283
CHAPTER 9 Weight Management: Overweight, Obesity, and Underweight......Page 292
Overweight and Obesity......Page 293
Fat Cell Metabolism......Page 294
Genetics and Epigenetics......Page 295
Environment......Page 299
Health Risks......Page 300
Perceptions and Prejudices......Page 301
Dangerous Interventions......Page 302
Drugs......Page 304
Surgery......Page 305
Weight-Loss Strategies......Page 306
Eating Plans......Page 307
Physical Activity......Page 311
Environmental Influences......Page 315
Behavior and Attitude......Page 316
Weight Maintenance......Page 318
Public Health Programs......Page 319
Weight-Gain Strategies......Page 320
Highlight 9 The Latest and Greatest Weight-Loss Diet—Again......Page 327
CHAPTER 10 The Water-Soluble Vitamins: B Vitamins and Vitamin C......Page 332
The Vitamins—An Overview......Page 333
The B Vitamins—As Individuals......Page 336
Thiamin......Page 337
Riboflavin......Page 340
Niacin......Page 342
Biotin......Page 344
Vitamin B[sub(6)]......Page 345
Folate......Page 347
Vitamin B[sub(12)]......Page 352
Vitamin-Like Compounds......Page 355
B: Vitamin Roles......Page 356
B: Vitamin Deficiencies......Page 357
Vitamin C......Page 359
Vitamin C: Roles......Page 360
Vitamin C: Deficiency......Page 362
Vitamin C: Food Sources......Page 363
Highlight 10 Vitamin and Mineral Supplements......Page 368
CHAPTER 11 The Fat-Soluble Vitamins: A, D, E, and K......Page 376
Vitamin A: and Beta-Carotene......Page 377
Roles in the Body......Page 378
Vitamin A: Deficiency......Page 380
Vitamin A: in Foods......Page 382
Roles in the Body......Page 385
Vitamin D: Deficiency......Page 386
Vitamin D: Toxicity......Page 387
Vitamin D: Recommendations and Sources......Page 388
Vitamin E: as an Antioxidant......Page 390
Vitamin E: in Foods......Page 391
Roles in the Body......Page 392
Vitamin K: Recommendaitons and Sources......Page 393
The Fat-Soluble Vitamins—In Summary......Page 394
Highlight 11 Antioxidant Nutrients in Disease Prevention......Page 398
CHAPTER 12 Water and the Major Minerals......Page 404
Water and the Body Fluids......Page 405
Water Balance and Recommended Intakes......Page 406
Blood Volume and Blood Pressure......Page 409
Fluid and Electrolyte Balance......Page 411
Fluid and Electrolyte Imbalance......Page 413
Acid-Base Balance......Page 414
The Minerals—An Overview......Page 415
Sodium......Page 416
Potassium......Page 420
Calcium Roles in the Body......Page 422
Calcium Recommendations and Sources......Page 424
Calcium Deficiency......Page 426
Phosphorus......Page 428
Magnesium......Page 429
Sulfate......Page 431
Highlight 12 Osteoporosis and Calcium......Page 435
CHAPTER 13 The Trace Minerals......Page 444
The Trace Minerals—An Overview......Page 445
Iron Absorption and Metabolism......Page 447
Iron Deficiency......Page 449
Iron Toxicity......Page 452
Iron Recommendations and Sources......Page 453
Iron Contamination and Supplementation......Page 455
Zinc Roles in the Body......Page 456
Zinc Absorption and Metabolism......Page 457
Zinc Supplementation......Page 458
Iodine......Page 460
Selenium......Page 462
Manganese......Page 463
Fluoride......Page 464
Chromium......Page 465
Other Trace Minerals......Page 466
Closing Thoughts on the Nutrients......Page 467
Highlight 13 Phytochemicals and Functional Foods......Page 471
CHAPTER 14 Fitness: Physical Activity, Nutrients, and Body Adaptations......Page 478
Fitness......Page 479
Bene. ts of Fitness......Page 480
Developing Fitness......Page 482
Cardiorespiratory Endurance......Page 484
Energy Systems and Fuels to Support Activity......Page 486
The Energy Systems of Physical Activity—ATP and CP......Page 487
Glucose Use during Physical Activity......Page 488
Fat Use during Physical Activity......Page 491
Protein Use during Physical Activity—and between Times......Page 492
Vitamins and Minerals to Support Activity......Page 494
Nutrients of Concern......Page 495
Temperature Regulation......Page 496
Sports Drinks......Page 498
Poor Beverage Choices: Caffeine and Alcohol......Page 500
Choosing a Diet to Support Fitness......Page 501
Meals before and after Competition......Page 502
Highlight 14 Supplements as Ergogenic Aids......Page 507
CHAPTER 15 Life Cycle Nutrition: Pregnancy and Lactation......Page 514
Nutrition prior to Pregnancy......Page 515
Fetal Growth and Development......Page 516
Critical Periods......Page 518
Maternal Weight......Page 521
Weight Gain during Pregnancy......Page 522
Exercise during Pregnancy......Page 524
Energy and Nutrient Needs during Pregnancy......Page 525
Common Nutrition-Related Concerns of Pregnancy......Page 529
Malnutrition and Pregnancy......Page 531
Maternal Health......Page 532
The Mother’s Age......Page 534
Practices Incompatible with Pregnancy......Page 535
Lactation: A Physiological Process......Page 538
Maternal Energy and Nutrient Needs during Lactation......Page 539
Maternal Health......Page 541
Practices Incompatible with Lactation......Page 542
Highlight 15 Fetal Alcohol Syndrome......Page 547
CHAPTER 16 Life Cycle Nutrition: Infancy, Childhood, and Adolescence......Page 550
Energy and Nutrient Needs......Page 551
Breast Milk......Page 554
Infant Formula......Page 557
Introducing Solid Foods......Page 558
Mealtimes with Toddlers......Page 561
Energy and Nutrient Needs......Page 562
Hunger and Malnutrition in Children......Page 566
The Malnutrition-Lead Connection......Page 567
Hyperactivity and “Hyper” Behavior......Page 568
Food Allergy and Intolerance......Page 569
Childhood Obesity......Page 571
Mealtimes at Home......Page 576
Nutrition at School......Page 579
Growth and Development......Page 581
Energy and Nutrient Needs......Page 582
Food Choices and Health Habits......Page 583
Highlight 16 Childhood Obesity and the Early Development of Chronic Diseases......Page 591
CHAPTER 17 Life Cycle Nutrition: Adulthood and the Later Years......Page 596
Nutrition and Longevity......Page 598
Observation of Older Adults......Page 599
Manipulation of Diet......Page 600
Physiological Changes......Page 602
Other Changes......Page 604
Energy and Nutrient Needs of Older Adults......Page 605
Energy and Energy Nutrients......Page 606
Vitamins and Minerals......Page 608
Nutrient Supplements......Page 609
Arthritis......Page 610
The Aging Brain......Page 611
Food Choices and Eating Habits of Older Adults......Page 613
Food Assistance Programs......Page 614
Meals for Singles......Page 615
Highlight 17 Nutrient-Drug Interactions......Page 621
CHAPTER 18 Diet and Health......Page 626
Nutrition and Infectious Diseases......Page 627
The Immune System......Page 628
HIV and AIDS......Page 629
Nutrition and Chronic Diseases......Page 630
How Atherosclerosis Develops......Page 632
Risk Factors for Coronary Heart Disease......Page 634
Recommendations for Reducing Coronary Heart Disease Risk......Page 637
Risk Factors for Hypertension......Page 640
Treatment of Hypertension......Page 641
Diabetes Mellitus......Page 642
How Diabetes Develops......Page 643
Complications of Diabetes......Page 644
Recommendations for Diabetes......Page 646
Cancer......Page 647
How Cancer Develops......Page 648
Recommendations for Reducing Cancer Risks......Page 650
Recommendations for Chronic Diseases......Page 651
Highlight 18 Complementary and Alternative Medicine......Page 658
CHAPTER 19 Consumer Concerns about Foods and Water......Page 668
Foodborne Illnesses......Page 670
Food Safety in the Marketplace......Page 671
Food Safety in the Kitchen......Page 674
Advances in Food Safety......Page 678
Nutritional Adequacy of Foods and Diets......Page 679
Harmfulness of Environmental Contaminants......Page 680
Guidelines for Consumers......Page 682
Natural Toxicants in Foods......Page 683
Monitoring Pesticides......Page 684
Consumer Concerns......Page 685
Regulations Governing Additives......Page 688
Intentional Food Additives......Page 689
Indirect Food Additives......Page 692
Water Systems and Regulations......Page 695
Highlight 19 Food Biotechnology......Page 699
CHAPTER 20 Hunger and the Global Environment......Page 706
De. ning Hunger in the United States......Page 708
Relieving Hunger in the United States......Page 709
Food Shortages......Page 711
Poverty and Overpopulation......Page 713
Hunger and Environment Connections......Page 715
Sustainable Solutions......Page 717
Highlight 20 Environmentally Friendly Food Choices......Page 722
APPENDIX A: Cells, Hormones, and Nerves......Page 728
APPENDIX B: Basic Chemistry Concepts......Page 737
APPENDIX C: Biochemical Structures and Pathways......Page 745
APPENDIX D: Measures of Protein Quality......Page 762
APPENDIX E: Nutrition Assessment......Page 766
APPENDIX F: Physical Activity and Energy Requirements......Page 789
APPENDIX G: Exchange Lists for Diabetes......Page 795
APPENDIX H: Table of Food Composition......Page 811
APPENDIX I: WHO: Nutrition Recommendations Canada Guidelines and Meal Planning......Page 898
APPENDIX J: Healthy People 2010......Page 909
Glossary......Page 911
Index......Page 935
Dietary Reference Intakes......Page 2
Aids to Calculations......Page 964
Weights and Measures......Page 1005
Daily Values for Food Labels......Page 1006
Body Mass Index (BMI)......Page 1007