Nutrition: Everyday Choices, 1st Edition

by Mary B. Grosvenor; Lori A. Smolin (University of Connecticut)

• ISBN13: 9780471668763
• ISBN10: 0471668761
• Edition: 1st
• Format: Paperback
• Copyright: 2005-02-01
• Publisher: WILEY

Summary

PIECE IT TOGETHER We all make choices every day that involve our nutrition and health. What should I have for breakfast? Should I have one scoop of ice cream or two? Should I walk up the stairs or take the elevator? Each of these decisions is small, but small choices add up. When taken together these daily choices affect your health today and can impact it in the future. No matter what your background, "Nutrition: Everyday Choices helps you piece it together so that you can make wise nutrition choices - both about the foods you eat and the nutrition information you encounter.

Author Biography

Mary B. Grosvenor, M.S., R.D. Mary Grosvenor received her B.A. degree in English from Georgetown University and her M.S. in Nutrition Sciences from the University of California at Davis. She is a registered dietitian with experience in public health, clinical nutrition, and nutrition research. She has published in  peer-reviewed journals in the areas of nutrition and cancer and methods of assessing dietary intake. She has taught introductory nutrition at the community college level and currently lives with her family in a small town in Colorado. She is continuing her teaching and writing career and is till involved in nutrition research via the electronic superhighway.

Lori A. Smolin, Ph.D. Lori Smolin received her B.S. degree from Cornell University, where she studied human nutrition and food science. She received her doctorate from the University of Wisconsin at Madison. Her doctoral research focused on B Vitamins, homocysteine accumulation, and genetic defects in homocysteine metabolism. She complete postdoctoral training both at the Harbor-UCLA Medical Center, where she studied human obesity, and at the University of California at San Diego, where she studied genetic defects in amino acid metabolism. She has published in these areas in peer-reviewed journals. Dr. Smolin is currently at the University of Connecticut, where she teaches both in the Department of Nutritional Sciences and in the Department of Molecular and Cell Biology. Courses she has taught include introductory nutrition, lifecycle nutrition, food preparation, nutritional biochemistry, and introductory biology.

Table of Contents

Chapter 1 Nutrition: Choices for Health	1	(24)
Your Food Choices Affect Your Health	2	(2)
What you eat determines your nutrient intake	2	(1)
Your nutrient intake affects your current and future health	3	(1)
Six Classes of Nutrients Keep Us Alive and Well	4	(3)
The nutrients in food provide energy, structure, and regulation	5	(2)
Food provides other substances that have health benefits	7	(1)
We Choose Foods for Reasons Other than Their Nutrients	7	(2)
We choose foods that help meet our emotional and psychological needs	7	(1)
We choose from foods that are available to us	8	(1)
We choose foods we have learned to eat	8	(1)
Off the Label: Read the Whole Label to Know What You Are Choosing	9	(1)
Piece It Together: How to Build a Healthy Diet	10	(1)
We choose foods that are socially acceptable	10	(1)
We choose foods that appeal to us	11	(1)
We choose foods that we think are healthy	11	(1)
Variety, Balance, and Moderation Are Key to Choosing a Healthy Diet	11	(2)
Variety is important because no single food has it all	11	(1)
Balance allows you to include all foods in your healthy diet	12	(1)
So, What Should I Eat?	13	(1)
Moderation means having enough but not too much	13	(1)
You Can't Believe All the Nutrition Advice You Hear	13	(3)
Nutrition discoveries are made by using the scientific method	14	(2)
Your Choice: Would YOU Want to Be a Guinea Pig?	16	(5)
Common sense can help you identify nutrition misinformation	19	(2)
Thinking for Yourself	21	(1)
Summary	22	(1)
Review Questions	22	(1)
References	23	(2)
Chapter 2 Guidelines for a Healthy Diet	25	(30)
Nutrition Recommendations Promote a Healthy Population	26	(1)
Governments have been making nutrition recommendations for 150 years	26	(1)
There are many types of nutrition recommendations in the United States	26	(1)
Dietary Reference Intakes Are Nutrient Intake Standards	27	(2)
The DRIB tell us how much is enough and not too much	27	(1)
The DRIs recommend proportions of carbohydrate, fat, and protein	28	(1)
The DRIs estimate energy requirements for weight maintenance	28	(1)
You can use the DRls to make sure your diet is healthy	29	(1)
The Food Guide Pyramid Is a Tool for Diet Planning	29	(1)
Off the Label: Watch Your Serving Size	30	(4)
The Pyramid's shape indicates the relative contributions of each food group	30	(1)
Serving size recommendations ensure enough and not too much	31	(1)
Following the Pyramid selection tips helps you choose a varied, nutrient-dense diet	31	(1)
The Pyramid meets individual needs and preferences	31	(3)
Piece It Together: Using the Food Guide Pyramid To Choose a Healthy Diet	34	(2)
The Pyramid is being revised to promote better choices	34	(2)
Food Labels Can Help You Make Wise Food Choices	36	(2)
The "Nutrition Facts" list the amounts of calories and nutrients per serving	37	(1)
Daily Values tell you how one food fits into your total diet	37	(1)
Your Choice: Choosing Off the Menu	38	(3)
The ingredient list tells you what's in your food	39	(1)
Food labels may include claims about nutrient content	39	(1)
Food labels may show health claims	40	(1)
Food labels can help you choose a healthy diet	41	(1)
The Dietary Guidelines for Americans Tie It All Together	41	(3)
Aim for fitness	43	(1)
Build a healthy base	43	(1)
Choose sensibly	44	(1)
So, What Should I Eat?	44	(1)
Exchange Lists Focus on Energy and Macronutrients	45	(1)
There Are Many Other Guidelines for Health Promotion	46	(1)
The Healthy People Initiative is a set of public health objectives	46	(1)
Other recommendations are designed to reduce risks for particular diseases	46	(1)
Are You Meeting Your Nutritional Needs?	47	(1)
Nutritional assessment can evaluate an individual's nutritional health	47	(1)
Piece It Together: Is Diet the Problem?	48	(3)
Assessment can also evaluate the nutritional health of the population	50	(1)
Thinking for Yourself	51	(1)
Summary	52	(1)
Review Questions	52	(1)
References	52	(3)
Chapter 3 The Digestive System: From Meals to Molecules	55	(28)
Our Complex Bodies Are Built from Simpler Units	56	(2)
Cells form tissues, tissues form organs, organs form organ systems	56	(1)
Organ systems work together to digest, absorb, and utilize nutrients	57	(1)
The Digestive System Digests Food and Absorbs Nutrients	58	(3)
The gastrointestinal tract is a long, hollow tube	58	(1)
Digestive tract secretions aid digestion	59	(1)
The wall of the gastrointestinal tract has four layers	59	(1)
The gastrointestinal tract protects us from infection	60	(1)
Your Choice: When Food Is the Foe	61	(1)
Food Must Be Digested for Nutrients to Be Absorbed	61	(7)
Digestive activity begins with the sights, sounds, and smells of food	61	(1)
Digestion begins in the mouth	62	(1)
Swallowing occurs in the pharynx	62	(1)
Swallowed food travels down the esophagus to the stomach	62	(1)
The stomach mixes and stores food and begins protein digestion	63	(2)
The small intestine is the site of most digestion and absorption	65	(2)
The large intestine is the last chance for absorption	67	(1)
Your Choice: Should You Feed Your Flora?	68	(1)
Alterations in the GI Tract Can Affect Digestion and Absorption	69	(2)
Digestive system problems and discomforts are common	69	(2)
Off the Label: Antacids: Getting the Drug Facts	71	(2)
You can obtain nutrients even if you can't eat	72	(1)
Piece It Together Changes in Your GI Tract Affect Your Nutritional Health	73	(1)
Digestive function varies with life stage	73	(1)
So, What Should I Eat?	74	(1)
The Blood Delivers Absorbed Nutrients to Body Cells	75	(3)
The cardiovascular system delivers nutrients and removes wastes	75	(1)
Water-soluble nutrients go to the liver	76	(1)
Fat-soluble substances enter the lymphatic system	77	(1)
Nutrients are transported into the body cells	78	(1)
Metabolic Reactions Synthesize and Break Down Molecules	78	(1)
Cellular respiration breaks down nutrients to produce energy	78	(1)
Carbohydrate, protein, and fat are used for energy or for synthesis	79	(1)
Waste Products Must Be Eliminated from the Body	79	(1)
Thinking for Yourself	79	(1)
Summary	80	(1)
Review Questions	81	(1)
References	81	(2)
Chapter 4 Carbohydrates: Sugars, Starches, and Fibers	83	(38)
High-Carbohydrate Foods Are an Important Part of the Diet	84	(2)
Micronutrients and fiber are lost during refining	85	(1)
Added refined sugars are low in nutrient density	86	(1)
Sugars, Starches, and Fibers Are All Carbohydrates	86	(4)
Sugars are the simplest type of carbohydrate	86	(2)
Complex carbohydrates are many sugars linked together	88	(2)
Digestion Breaks Carbohydrates into Absorbable Units	90	(2)
Sugars and starches are digested to monosaccharides	90	(1)
People who are lactose intolerant cannot digest lactose	90	(1)
Carbohydrates that aren't digested affect GI function and health	91	(1)
Carbohydrates Provide Energy	92	(3)
Cells use glucose to produce energy in the form of ATP	92	(1)
Extra glucose is stored as glycogen	93	(1)
Carbohydrate can be made from protein	93	(1)
Carbohydrate prevents ketosis	94	(1)
Cells Need a Steady Supply of Blood Glucose	95	(1)
Blood glucose levels rise after you eat	95	(1)
Insulin lowers blood glucose	95	(1)
Piece it Together: Losing Weight on a Low-Carbohydrate Diet	96	(1)
Glucagon raises blood glucose	96	(1)
Diabetes Occurs When Glucose Levels Stay Too High	97	(4)
Type 1 diabetes occurs when the body doesn't make insulin	97	(1)
Type 2 diabetes occurs when insulin doesn't function properly	98	(1)
Gestational diabetes occurs during pregnancy	99	(1)
Diabetes has short-term symptoms and long-term complications	99	(1)
Diabetes treatment involves diet, exercise, and medication	100	(1)
Hypoglycemia is low blood sugar	100	(1)
The Type of Carbohydrate Determines its Health Effects	101	(2)
Carbohydrates increase the risk of dental caries	101	(1)
Hyperactivity is due more to circumstances than to sugar intake	101	(1)
Carbohydrate alone does not cause weight gain	102	(1)
Fiber is good for your heart, but sugar is not	102	(1)
Your Choice: Low-Carbohydrate Bread?	103	(2)
A diet high in refined carbohydrates may increase diabetes risk	103	(1)
A diet high in fiber can relieve or prevent some chronic bowel disorders	104	(1)
Fiber may reduce the risk of colon cancer	104	(1)
Meet Carbohydrate Needs by Choosing Less-Refined Foods	105	(2)
Healthy diets can include a wide range of carbohydrate intakes	105	(2)
Off the Label: Finding Fiber	107	(4)
Does your diet meet carbohydrate recommendations?	108	(3)
Off the Label: The Scoop on Sugar	111	(2)
Choose a diet high in whole grains, fruits, and vegetables	112	(1)
Piece it Together: Becoming Less Refined	113	(1)
So, What Should I Eat?	114	(3)
Alternative sweeteners can reduce the amount of sugar added to foods	114	(3)
Thinking for Yourself	117	(1)
Summary	117	(1)
Review Questions	118	(1)
References	118	(3)
Chapter 5 Lipids: Fats and Oils	121	(34)
Fats Add Flavor and Affect Your Health	122	(1)
Some fats are obvious and others are hidden	122	(1)
Just cutting fat doesn't make your diet healthy	122	(1)
Several Types of Lipids Are Important in Nutrition	122	(3)
Triglycerides are made of fatty acids	122	(3)
Off the Label: What Is Hydrogenated Fat?	125	(2)
Phospholipids dissolve in both fat and water	126	(1)
Cholesterol is a sterol found only in animals	126	(1)
Lipids Need Help to Move into and Through the Body	127	(4)
Bile is an emulsifier that helps digest and absorb fats	128	(1)
Lipoproteins help transport lipids through the blood	129	(2)
Lipids Provide Structure, Regulation, and Energy	131	(2)
Lipids form structures and lubricate surfaces	131	(1)
Lipids have important regulatory roles	131	(1)
Fat provides energy	132	(1)
The Type and Amount of Fat You Eat Affects Your Health	133	(5)
Fat affects the risk of heart disease	133	(5)
Your Choice: Cholesterol-Lowering Extras	138	(2)
Cancer is linked to fat in the diet	139	(1)
Piece It Together Evaluating Heart Disease Risk	140	(1)
Fat doesn't make you fat; too many calories do	140	(1)
Fat Is Part of a Healthy Diet	141	(3)
Healthy diets can include a wide range of fat intakes	141	(1)
Does your diet meet recommendations for fat intake?	142	(2)
Piece It Together Good Fat, Bad Fat	144	(2)
Off the Label: Choosing Lean Meat	146	(4)
Healthy fat choices are one part of a healthy diet	147	(3)
So, What Should I Eat?	150	(1)
Fat substitutes don't make a diet healthy but can help reduce fat intake	150	(1)
Thinking for Yourself	151	(1)
Summary	152	(1)
Review Questions	153	(1)
References	153	(2)
Chapter 6 Proteins and Amino Acids	155	(32)
Both Plant and Animal Foods Provide Protein	156	(1)
Animal protein intake increases with prosperity	156	(1)
Different protein sources provide different combinations of nutrients	156	(1)
Proteins Are Made of Amino Acids	157	(1)
Each amino acid has a unique structure	157	(1)
Some amino acids are essential in the diet	157	(1)
Off the Label: "Phenylketonurics: Contains Phenylalanine"	158	(3)
A protein's shape and function are determined by its amino acids	159	(2)
Proteins Must Be Digested to Be Absorbed	161	(1)
Amino acids with similar structures compete for absorption	161	(1)
Absorption of protein fragments can cause allergies	162	(1)
The Protein We Eat Provides Amino Acids to the Body	162	(3)
Amino acids are the building blocks of proteins	162	(2)
Amino acids are needed to make nitrogen-containing molecules	164	(1)
Amino acids can be used for energy or to make glucose	164	(1)
Body Proteins Provide Many Functions	165	(3)
Proteins provide structure	165	(1)
Enzyme proteins speed up metabolic reactions	166	(1)
Proteins transport molecules throughout our body	166	(1)
Proteins protect us from injury and infection	166	(1)
Proteins help us move	167	(1)
Some hormones are proteins	167	(1)
Proteins help regulate fluid balance	167	(1)
Proteins help regulate acidity	167	(1)
Adequate Protein Is Essential to Health	168	(2)
Protein deficiency is a world health problem	168	(1)
Too much protein may cause health problems	169	(1)
Protein Intake Must Balance Protein Losses	170	(3)
The RDA is small compared to what we eat	170	(2)
Healthy diets can include a wide range of protein intakes	172	(1)
Quantity and Quality Are Important in Meeting Protein Needs	173	(1)
Use labels, tables, and exchanges to calculate your protein intake	173	(1)
Consider the source to determine protein quality	173	(1)
Off the Label: Is It Safe for You?	174	(2)
Your Choice: Should You Switch to Soy?	176	(2)
If you choose a variety of foods you will meet your protein needs	177	(1)
So, What Should I Eat?	178	(1)
Well-Planned Vegetarian Diets Are Healthy	179	(2)
Vegetarian diets include a variety of eating patterns	179	(1)
Vegetarian diets can have nutritional, health, and economic advantages	179	(1)
Poorly planned vegetarian diets cause nutrient deficiencies	180	(1)
Piece It Together Vegetarian: Making Sure It's Healthy	181	(2)
Vegetarian pyramids help you choose a meatless diet	182	(1)
Thinking For Yourself	183	(1)
Summary	184	(1)
Review Questions	184	(1)
References	184	(3)
Chapter 7 Managing Your Weight	187	(48)
We Are in the Midst of an Obesity Epidemic	188	(2)
Excess body fat increases disease risk	189	(1)
A change in lifestyle can help stem the obesity epidemic	190	(1)
Body Fat: How Much and Where Determines the Risk	190	(4)
There are many techniques for measuring body composition	190	(2)
Body Mass Index can determine if your weight is in the healthy range	192	(1)
Where your body fat is located affects your health risks	193	(1)
Your Genes Affect Your Body Size and Composition	194	(4)
Obesity genes regulate body weight and fatness	195	(2)
Defective obesity genes may promote excess fat storage	197	(1)
What you weigh is a balance between your genes and your lifestyle	198	(1)
Balance What You Eat with What You Do	198	(2)
We get energy from the carbohydrate, fat, and protein in our food	199	(1)
Off the Label: How Many Calories in that Bowl, Box, or Bar?	200	(7)
We use energy to keep us alive and moving and to process our food	200	(3)
Energy can be added to or removed from body stores	203	(1)
EERs estimate the number of calories you need for energy balance	204	(3)
Piece it Together Balancing Intake and Expenditure	207	(1)
Americans Are Eating More and Moving Less	207	(2)
We eat more today than we used to	208	(1)
We move less than we used to	208	(1)
To be healthy, Americans need to eat less and move more	209	(1)
Managing Your Weight Means Keeping It Healthy	209	(3)
Assessing your health risks determines if you should lose weight	209	(2)
Weight loss involves reducing intake, increasing activity, and changing behavior	211	(1)
Your Choice: How Much Food Is 1500 Calories?	212	(2)
Weight gain can be achieved by increasing intake and weight training	213	(1)
So What Should I Eat?	214	(1)
There Are Many Diets; All Depend on Reducing Intake	214	(5)
Some weight-loss programs use exchanges and points to help you choose foods	215	(1)
Some programs use packaged meals and drinks to limit portions and eliminate decisions	216	(1)
Low-fat diets are not necessarily low in calories	217	(1)
Low-carbohydrate diets vary in the amount of carbohydrate allowed	218	(1)
Piece it Together Choosing a Weight Loss Plan That Works for You	219	(1)
Drugs and Surgery May Help When Conventional Approaches Fail	219	(2)
An ideal weight-loss drug would promote long-term weight loss without side effects	220	(1)
Weight-loss surgery reduces the amount of food that can be eaten and absorbed	221	(1)
Eating Disorders Involve an Abnormal Concern with Body Weight and Shape	221	(5)
Anorexia nervosa is characterized by self-starvation	222	(2)
Bulimia nervosa is characterized by cycles of bingeing and purging	224	(2)
Your Choice: Can You Help a Friend with an Eating Disorder?	226	(4)
Binge-eating disorder is characterized by bingeing without purging	226	(1)
Genetic, psychological, and sociocultural factors increase the risk of eating disorders	226	(3)
Identifying risks can help prevent eating disorders	229	(1)
Thinking for Yourself	230	(1)
Summary	230	(1)
Review Questions	231	(1)
References	231	(4)
Chapter 8 The Vitamins	235	(44)
Vitamins Are Vital to Your Health	236	(5)
Vitamins provide many different functions in the body	236	(1)
Vitamins are found in almost everything you eat	237	(1)
We need enough but not too much of each vitamin	238	(1)
Some vitamins are soluble in water and others are soluble in fat	239	(2)
Many B Vitamins Are Essential for Energy Production	241	(7)
Thiamin: important for nerve function	241	(3)
Riboflavin: a bright yellow vitamin	244	(1)
Niacin: deficiency caused an epidemic of mental illness	245	(2)
Biotin: eggs contain it but can block its use	247	(1)
Pantothenic acid: widely distributed in food and widely used in the body	247	(1)
Vitamin B6 Is Important in Protein Metabolism	248	(2)
Vitamin B6 is needed to synthesize and break down amino acids	248	(1)
Both animal and plant foods are good sources of vitamin B6	249	(1)
Too much vitamin B6 is toxic	249	(1)
Folate and Vitamin B12 Are Needed for Cell Division	250	(3)
Folate: important for rapidly dividing cells	250	(3)
Piece it Together: Is it Hard to Meet Folate Recommendations?	253	(3)
Vitamin B12: absorption requires intrinsic factor	254	(2)
So, What Should I Eat?	256	(1)
Vitamin C Saved Sailors from Scurvy	256	(2)
Vitamin C is needed to maintain connective tissue	256	(1)
Vitamin C is a water-soluble antioxidant	257	(1)
Citrus fruit is one of the best sources of vitamin C	257	(1)
Your Choice: Do You Need an Antioxidant Supplement?	258	(2)
Off the Label: How Much Vitamin C Is in Your Orange Juice?	260	(1)
Vitamin C is the most common vitamin supplement	260	(1)
Choline: Is It a Vitamin?	261	(1)
Vitamin A Is Needed for Healthy Eyes	261	(6)
Vitamin A comes preformed and in precursor forms	261	(2)
Vitamin A requires fat for absorption and protein for transport	263	(1)
Vitamin A is necessary for vision	264	(1)
Vitamin A regulates gene expression 264 β-carotene is a vitamin A precursor and an antioxidant	265	(1)
Vitamin A needs can be met with plant and animal sources	265	(1)
Vitamin A deficiency is a world health problem	266	(1)
Preformed vitamin A can be toxic	266	(1)
Piece it Together: How Much Vitamin A Is in Your Fast-Food Meal?	267	(1)
Vitamin D Can Be Made in the Skin	267	(3)
Vitamin D is needed to maintain normal calcium levels	267	(1)
Vitamin D deficiency causes weak bones	268	(1)
Only a few foods are natural sources of vitamin D	269	(1)
Too much vitamin D causes calcium to deposit in the wrong tissues	270	(1)
Vitamin E Protects Membranes	270	(2)
Vitamin E is a fat-soluble antioxidant	270	(1)
Vitamin E deficiency damages membranes	271	(1)
Most of the vitamin E in our diets comes from plant oils	271	(1)
Vitamin E is relatively nontoxic	272	(1)
Vitamin K Is Needed for Blood Clotting	272	(3)
Vitamin K deficiency causes bleeding	273	(1)
Drugs that inhibit vitamin K prevent fatal blood clots	273	(1)
The requirement for vitamin K is met by bacterial synthesis and food sources	274	(1)
So, What Should I Eat?	275	(1)
Thinking for Yourself	275	(1)
Summary	276	(1)
Review Questions	277	(1)
References	277	(2)
Chapter 9 Water and Minerals	279	(50)
Water and Minerals Make Up the Sea Within Us	280	(2)
Some minerals are needed in large amounts, some in minute amounts	280	(1)
Minerals provide structure and regulate function	280	(1)
We consume minerals from both plant and animal sources	281	(1)
Mineral absorption varies from food to food, meal to meal, and person to person	281	(1)
Water Is Essential to Life	282	(4)
Over half of your body weight is water	282	(1)
Water moves in and out of body cells	282	(1)
Water in the body provides many functions	283	(1)
Water intake and water losses are regulated	284	(1)
Water requirements depend on water losses	285	(1)
Your Choice: Is Bottled Water Better?	286	(1)
Sodium, Potassium, and Chloride Are the Electrolytes	287	(4)
Electrolytes are essential for nerve conduction and muscle contraction	287	(1)
Balancing electrolytes helps balance body fluids	287	(3)
The modern diet is high in sodium and low in potassium	290	(1)
Hypertension Is High Blood Pressure	291	(4)
Some of the risk of developing hypertension is inherited	292	(1)
Mineral intake can affect your risk of hypertension	292	(1)
The total diet is important for a healthy blood pressure	293	(2)
So, What Should I Eat?	295	(1)
Calcium and Other Minerals Are Needed for Healthy Bones	296	(1)
Bone is a living tissue	296	(1)
Osteoporosis increases the risk of bone fractures	296	(1)
It is easier to prevent osteoporosis than to treat it	297	(1)
Calcium Is the Most Abundant Mineral in the Body	297	(1)
Calcium levels are carefully regulated	297	(1)
Piece it Together: A Diet for More Than Healthy Blood Pressure	298	(4)
Calcium absorption depends on diet, age, and life stage	300	(1)
You need enough calcium to support bone growth and maintenance	301	(1)
Phosphorus Is Found in Bone and Almost Everywhere Else	302	(1)
Off the Label: Counting All Your Calcium?	303	(2)
Phosphorus levels are regulated to promote bone health	304	(1)
It is not difficult to get enough phosphorus in your diet	304	(1)
Magnesium Is Needed in Bone and Body Fluids	305	(1)
Magnesium functions in over 300 reactions	305	(1)
We get magnesium from greens and whole grains	305	(1)
So, What Should I Eat?	306	(1)
Iron Is Needed to Transport Oxygen to Body Tissues	306	(6)
Iron deficiency causes weakness and fatigue	308	(1)
Absorption regulates how much iron is in the body	308	(2)
Women require more iron than men	310	(1)
To meet needs consider the amount and bioavailability of iron	311	(1)
Piece it Together: Adding to Your Iron Intake	312	(2)
Too much iron is toxic	313	(1)
Copper Deficiency Can Cause Iron Deficiency Anemia	314	(1)
Copper also interacts with zinc	314	(1)
Most Americans consume adequate amounts of copper	314	(1)
Zinc Is Needed for Enzyme, Hormone, and Vitamin Activity	315	(2)
A high phytate intake can cause zinc deficiency	315	(1)
Zinc in animal foods is better absorbed than that in plant foods	315	(1)
Zinc absorption and excretion are regulated	315	(1)
Too much zinc can override regulatory mechanisms	316	(1)
Selenium Provides Antioxidant Protection	317	(1)
The selenium content of foods depends on where they are grown	317	(1)
Selenium levels may affect cancer development	318	(1)
Iodine Is Needed to Synthesize Thyroid Hormones	318	(2)
Iodine Deficiency Causes Goiter and Affects Growth and Development	319	(1)
Iodine comes from the sea and is added to our salt	319	(1)
Your Choice: Should You Buy Iodized?	320	(1)
Chromium Helps Regulate Blood Sugar	321	(1)
Chromium supplements do not help build muscles	321	(1)
Refined foods are low in chromium	321	(1)
Fluoride Prevents Cavities	322	(1)
Too much fluoride causes tooth discoloration	322	(1)
Most of our fluoride comes from water and toothpaste	322	(1)
Sulfur, Manganese, Molybdenum, and Other Minerals Are Also Essential	323	(1)
Manganese participates in enzymatic reactions	323	(1)
Molybdenum activates enzymes	323	(1)
Sulfur is a part of proteins and other molecules	324	(1)
Other minerals may be important for health	324	(1)
So, What Should I Eat?	324	(1)
Thinking for Yourself	325	(1)
Summary	325	(1)
Review Questions	326	(1)
References	327	(2)
Chapter 10 Meeting Our Needs: Food, Fortified Food, and Supplements	329	(34)
There Are Many Ways to Meet Your Nutrient Needs	330	(1)
Fortified foods and supplements provide additional nutrients	330	(1)
Your Choice: Fresh, Frozen, or Canned	331	(1)
What you choose to eat is still key to your nutritional health	331	(1)
You Can Get it All from Food	332	(2)
A healthy diet includes a variety of nutrient-dense foods	332	(1)
Food provides health benefits beyond basic nutrition	332	(2)
So, What Should I Eat?	334	(1)
Piece it Together: The Nutrient Density Game	335	(1)
Phytochemicals Promote Health	336	(3)
Phytochemicals have many effects in the body	336	(3)
A diet high in fruits and vegetables provides lots of phytochemicals	339	(1)
So, What Should I Eat?	339	(1)
Fortified Foods Can Increase Your Intake of Specific Nutrients	340	(1)
Fortification is used to prevent deficiency diseases	340	(1)
Your Choice: Are They Foods? Should You Choose Them?	341	(2)
Fortification is used as a sales tool	342	(1)
Indiscriminant fortification increases the risk of toxicity	343	(1)
Dietary Supplements Can Help Meet Needs but Also Carry Risks	343	(2)
The FDA mandates labeling standards for supplements	344	(1)
Manufacturers and the FDA are responsible for supplement safety	344	(1)
Off the Label: What's on Your Supplement Label	345	(1)
Manufacturers are responsible for product consistency	346	(1)
Do You Need a Vitamin/Mineral Supplement?	346	(4)
Most people don't need vitamin/mineral supplements but some do	346	(2)
Many people choose to take vitamin/mineral supplements	348	(2)
What About Supplements Other than Vitamins and Minerals?	350	(5)
Some supplements contain fatty acids or amino acids	351	(1)
Some supplements contain substances made in the body	351	(1)
Some supplements contain phytochemicals	352	(1)
Some supplements contain herbs	353	(2)
Choose Supplements With Care	355	(2)
Make sure your supplement provides what you want and won't harm you	356	(1)
Piece it Together Supplemental Choices	357	(2)
Consider the dose	358	(1)
Don't believe everything you hear	358	(1)
Report problems	359	(1)
Supplements Can't Provide the Benefits of a Healthy Diet	359	(1)
Thinking for Yourself	360	(1)
Summary	360	(1)
Review Questions	361	(1)
References	361	(2)
Chapter 11 Nutrition, Fitness, and Physical Activity	363	(42)
Exercise Improves Fitness and Health	364	(3)
Regular exercise causes changes that increase fitness	364	(2)
Exercise reduces the risk of chronic disease	366	(1)
Everyone Should Get an Hour of Exercise Daily	367	(5)
Exercise should include aerobic activities, stretching, and strength training	367	(3)
Children should also get an hour of age-appropriate exercise	370	(1)
It is never too late to start an exercise program	370	(2)
Piece it Together: Incorporating Exercise
Sensibly	372	(1)
Exercise Requires the Right Fuels from Food and Body Stores	373	(5)
The source of ATP depends on how long you have been exercising	374	(2)
Whether an activity is aerobic depends how intense it is	376	(2)
Your Choice: Loading Up with Carbohydrate	378	(1)
Exercise training allows you to perform more intense activity without fatigue	378	(1)
Good Nutrition Is Essential for Optimal Performance	379	(5)
Athletes have higher energy needs	379	(1)
The right mix of carbohydrate, fat, and protein fuels exercise	379	(2)
Most diets with enough energy also meet vitamin and mineral needs	381	(1)
Some nutritional problems are more common among athletes	382	(2)
Adequate Water Is Essential for Health and Performance	384	(3)
Dehydration occurs when water losses exceed water intake	384	(1)
Dehydration increases the risk of heat-related illness	385	(1)
An imbalance of water and salt is as dangerous as too little water	385	(1)
Fluid needs depend on the length of your workout	386	(1)
The Right Food and Drink Can Enhance Performance	387	(1)
Make sure you eat before you compete	387	(1)
Off the Label: What Are You Getting from that Sports Bar?	388	(2)
Keep eating and drinking even when you're on the move	389	(1)
Eat and drink to replenish and repair after exercise is done	389	(1)
So, What Should I Eat?	390	(1)
Do Supplements Enhance Athletic Performance?	390	(4)
Vitamin supplements are promoted to increase energy and antioxidant protection	391	(3)
Your Choice: Ergogenic Hormones: Athletes Dying to Win	394	(4)
Mineral supplements are marketed to improve body composition or endurance	395	(1)
Protein and amino acid supplements claim to provide fuel and build muscle	395	(1)
Some supplements promise to help endurance by sparing glycogen	396	(2)
Piece it Together: Can Supplements Safely Give You a Boost?	398	(2)
Creatine and bicarbonate can help for short-term intense exercise	399	(1)
Healthy eating helps performance more than herbs or hoaxes	399	(1)
Thinking for Yourself	400	(1)
Summary	401	(1)
Review Questions	402	(1)
References	402	(3)
Chapter 12 Nutrition, Pregnancy, and Infants	405	(36)
Babies Begin as a Single Cell	406	(1)
In the first 8 weeks, all organs begin to form	406	(1)
Between the 9th and the 40th week, the fetus grows and organs mature	406	(1)
A Woman's Body Undergoes Many Changes During Pregnancy	407	(3)
Adequate weight gain during pregnancy is essential for mother and child	407	(2)
Most pregnant women don't need to give up their regular routines	409	(1)
Some physiological changes of pregnancy have uncomfortable side effects	409	(1)
So, What Should I Eat?	410	(1)
Diet During Pregnancy Affects Mother and Child	411	(4)
Pregnant women have increased calorie needs	411	(1)
Pregnant women need more protein	411	(1)
Fluid needs are increased slightly during pregnancy	412	(1)
The need for many vitamins and minerals is increased during pregnancy	412	(3)
Piece it Together: Nutrient Needs for a Successful Pregnancy	415	(1)
Off the Label: What's in Your Prenatal Supplement?	416	(4)
The developing child is vulnerable to poor nutrition and damaging substances	416	(4)
Complications During Pregnancy Put Mother and Baby at Risk	420	(1)
Gestational diabetes makes delivery difficult for mother and child	420	(1)
Pregnancy-induced hypertension can be life-threatening	420	(1)
Nutrition, Income, and Age Can Affect Pregnancy Outcome	421	(2)
Nutritional health is important for conception and pregnancy outcome	421	(1)
Pregnant teenagers face economic, social, medical, and nutritional problems	422	(1)
So, What Should I Eat?	423	(1)
Older mothers are more likely to begin pregnancy with health problems	423	(1)
Nutritional Needs Are Greater During Lactation than Pregnancy	424	(1)
Milk production varies to meet the demands of the infant	424	(1)
Energy and protein needs are increased during lactation	425	(1)
Lactating women need more fluids	425	(1)
Vitamin and mineral needs are increased during lactation	425	(1)
An Infant's Intake Must Provide for Growth, Development, and Activity	425	(4)
Infants' energy intake must provide for their rapid growth	426	(1)
Infants need a higher proportion of their calories from fat	426	(1)
Infants require almost twice as much protein per kilogram as adults	426	(1)
Infants lose more water in urine and through evaporation than adults	427	(1)
Iron stores help meet needs for the first 4 months of life	427	(1)
Vitamin D deficiency is a concern if sun exposure is low	427	(1)
Vitamin K injections are given at birth	427	(1)
Fluoride supplements are needed if the local water supply is low in fluoride	428	(1)
Growth is the best indicator of adequate nourishment	428	(1)
Infant Nutrient Needs Can Be Met by Breast Milk or Formula	429	(3)
Breast-feeding has health and nutritional advantages for mother and child	430	(2)
Your Choice: Breast versus Bottle-What's Best for You and Your Baby?	432	(2)
Infant formulas mimic the composition of human milk	433	(1)
Solid Food Can Be Introduced Between 4 and 6 Months of Age	434	(3)
New foods are added one at a time to monitor for food allergies	434	(2)
As the baby develops appropriate foods can be offered	436	(1)
Thinking for Yourself	437	(1)
Summary	437	(1)
Review Questions	438	(1)
References	439	(2)
Chapter 13 Nutrition from 2 to 102	441	(48)
Good Nutrition Early On Is Key to Health Throughout Life	442	(2)
Healthy eating habits keep children healthy	442	(1)
Healthy eating habits are learned	443	(1)
Nourishing Young Children Can Be a Challenge	444	(2)
Children's energy and nutrient needs increase with age	444	(2)
Your Choice: No Bones About It?	446	(1)
Piece it Together: Too Many Calories, Too Little Iron	447	(3)
A balanced varied diet will meet children's nutrient needs	448	(2)
Your Choice: Breakfast Is Brain Food	450	(2)
Normal growth is the best indicator of adequate intake	451	(1)
Off the Label: Labeling Food for Young Children	452	(7)
Diet and lifestyle affect nutritional risks in children	455	(4)
So, What Should I Eat?	459	(1)
Adolescents Have Changing Bodies and High Nutrient Needs	459	(3)
Hormones cause sexual maturation and changes in body size and composition	459	(1)
Total energy and nutrient needs are greatest during adolescence	460	(1)
Teens must learn to make healthy choices to meet nutrient needs	461	(1)
So, What Should I Eat?	462	(2)
Concerns about appearance and performance can precipitate nutritional problems	463	(1)
Good Nutrition Can Keep Adults Healthy	464	(6)
Aging begins at birth	464	(2)
Aging affects recommendations for some nutrients	466	(4)
So, What Should I Eat?	470	(7)
The physical, mental, and social changes of aging increase nutritional risks	470	(4)
The DETERMINE checklist helps assess the risk of malnutrition	474	(1)
Meeting nutritional needs involves nutritional, social, and economic considerations	475	(2)
Piece it Together: Is She at Risk of Malnutrition?	477	(3)
Drinking Alcohol Can Be a Risk at All Stages of Life	480	(4)
Alcohol enters the bloodstream quickly	481	(1)
Long-term excessive alcohol consumption has serious health consequences	481	(1)
There are benefits to moderate alcohol consumption	482	(1)
If you drink alcohol do so in moderation 482	483	(1)
Summary	484	(1)
Review Questions	485	(1)
References	485	(4)
Chapter 14 How Safe Is Our Food Supply?	489	(34)
Food-Borne Illness Is Caused by Consuming Contaminated Food	490	(3)
Contaminants in food don't always make us sick	490	(1)
Government agencies monitor the safety of the food supply	490	(2)
Consumers need to be actively involved in preventing food-borne illness	492	(1)
Most Food-Borne Illness Is Caused by Microbes	493	(1)
Bacteria can cause food-borne illness	493	(1)
Your Choice: Should You Give Up Beef To Avoid Mad Cow Disease?	494	(9)
Viral infections can be contracted from food	497	(1)
Molds produce toxins that can lead to food-borne intoxication	498	(1)
Parasites we eat in food can then live in us	498	(1)
Careful handling can prevent most microbial food-borne illness	499	(3)
Consumers have less control over the safety of food eaten away from home	502	(1)
Piece it Together: Using HAACP at Home	503	(1)
Chemical Contaminants Can Enter the Food Supply	504	(4)
Pesticides have many benefits and some risks	505	(1)
Antibiotics and hormones used in animal production remain in our food	506	(1)
Industrial contaminants can enter the food supply	507	(1)
Choosing wisely can reduce exposure to chemical contaminants-	508	(1)
So, What Should I Eat?	508	(1)
Technology Can Make Food Safer and Last Longer	509	(5)
High and low temperatures slow or stop bacterial activity	509	(1)
Food irradiation kills microorganisms and inactivates enzymes	510	(1)
Food additives preserve and enhance foods	511	(3)
Off the Label: What's Been Added to Your Food?	514	(2)
Packaging helps protect food	515	(1)
Biotechnology Is the Newest Way to Enhance and Protect Foods	516	(3)
Genetic engineering techniques piece together desirable traits	516	(1)
Biotechnology can alter the quantity, quality, safety, and shelf life of food	517	(1)
Biotechnology has potential risks	517	(1)
The use of biotechnology is regulated	518	(1)
Thinking for Yourself:	519	(1)
Summary	520	(1)
Review Questions	520	(1)
References	521	(2)
Chapter 15 Feeding the World	523
There Are Two Faces of Malnutrition	524	(1)
Undernutrition is the traditional image of malnutrition	524	(1)
Overnutrition is the new face of malnutrition around the world	524	(1)
Undernutrition Is a Problem Primarily in the Developing World	525	(5)
The cycle of malnutrition is difficult to escape	525	(2)
A shortage of food causes undernutrition	527	(3)
Your Choice: Will Choosing a Vegetarian Diet Help Feed the World?	530	(2)
Poor quality diets cause undernutrition	531	(1)
Solving World Hunger Involves Balancing People and Resources	532	(4)
Short-term relief is needed to respond to emergencies	532	(1)
Long-term solutions balance the number of people with the amount of food	533	(3)
Off the Label: What's On Food Labels Around the World?	536	(3)
Long-term solutions to hunger must eliminate poverty	537	(1)
Education can help eliminate hunger	537	(1)
Long-term solutions provide the right combination of nutrients	538	(1)
Biotechnology can increase the quantity and quality of food	538	(1)
There Is Also Hunger at Home	539	(5)
Food insecurity is a problem for vulnerable groups	540	(2)
Federal programs provide food and education and control prices	542	(2)
Piece it Together: What Can You Do?	544	(1)
Thinking for Yourself	545	(1)
Summary	546	(1)
Review Questions	546	(1)
References	546	(8651454)
Appendix A
Additional DRI Tables	A-1
Appendix B
Standards for Body Size	A-3
Appendix C
Normal Blood Values of Nutritional Relevance	A-9
Appendix D
Food Labeling Information	A-11
Appendix E
Canadian Nutritional Recommendations and Guidelines	A-14
Appendix F
Nutrient Intake Recommendations by the World Health Organization	A-19
Appendix G
U.S. Nutrition Recommendations	A-20
Appendix H
Ethnic and Alternative Pyramids for Planning
Diets A-23 Appendix I Exchange Lists	A-33
Appendix J
Energy Expenditure for Various Activities	A-42
Appendix K
Calculations and Conversions	A-44
Appendix L
Sources of Information on Nutrition	A-46
Appendix M
Piece it Together Answers	A-48
Glossary	G-1
Index	I-1