Personal Nutrition

Front Cover......Page 1
Title Page......Page 6
Copyright......Page 7
Contents in Brief......Page 11
CONTENTS......Page 12
Preface......Page 22
1 The Basics of Understanding Nutrition......Page 27
The Nutrients in Foods......Page 30
Vitamins, Minerals, and Water......Page 31
Nutrition and Health Promotion......Page 32
A National Agenda for Improving Nutrition and Health......Page 35
EAT WELL BE WELL: EATING PATTERN FOR LONGEVITY......Page 36
Understanding Our Food Choices......Page 38
SCORECARD: THE LONGEVITY GAME......Page 39
Income, Food Prices, and Convenience......Page 40
Advertising and the Media......Page 41
Social and Cultural Factors......Page 42
Personal Values or Beliefs......Page 43
NUTRITION ACTION: GOOD AND FAST—A GUIDE TO EATING ON THE RUN, OR HAS YOUR WAISTLINE BEEN SUPERSIZED?......Page 44
Other Factors That Affect Our Food Choices......Page 46
SPOTLIGHT: HOW DO YOU TELL IF IT\'S NUTRITION FACT OR NUTRITION FICTION?......Page 47
2 The Pursuit of a Healthy Diet......Page 55
Balance......Page 57
Moderation......Page 58
The Dietary Reference Intakes (DRI)......Page 59
The DRI for Nutrients......Page 60
The DRI for Energy and the Energy Nutrients......Page 62
The Challenge of Dietary Guidelines......Page 63
NUTRITION ACTION: GRAZER\'S GUIDE TO SMART SNACKING......Page 65
Use the Power of the Pyramid to Achieve a Healthy Lifestyle......Page 68
Use the Power of the Pyramid to Build a Healthful Diet......Page 70
Using the Pyramid to Meet Nutrient Needs......Page 73
Using the Pyramid to Moderate Energy Intakes......Page 74
Gaining Calorie Control: The Discretionary Calorie Allowance......Page 78
More Tools for Diet Planning......Page 79
Food Labels......Page 80
Daily Values......Page 82
EAT WELL BE WELL: COLOR YOUR PLATE FOR HEALTH WITH A VARIETY OF FRUITS AND VEGETABLES......Page 83
Health Claims......Page 85
Exchange Lists......Page 87
SPOTLIGHT: A TAPESTRY OF CULTURES AND CUISINES......Page 88
3 Anatomy for Nutrition\'s Sake......Page 99
The Digestive System......Page 101
The Gastrointestinal Tract......Page 102
Breaking Down Nutrients for Energy......Page 115
Other Systems......Page 116
EAT WELL BE WELL: LET FOODS BE YOUR MEDICINE......Page 117
NUTRITION ACTION: DO YOUR GENES AFFECT WHAT\'S IN YOUR JEANS?......Page 120
SPOTLIGHT: GUT FEELINGS—COMMON DIGESTIVE PROBLEMS......Page 122
4 The Carbohydrates: Sugar, Starch, and Fiber......Page 129
Carbohydrate Basics......Page 131
The Simple Carbohydrates: Monosaccharides and Disaccharides......Page 132
The Complex Carbohydrates: Starch......Page 133
The Bread Box: Refined, Enriched, and Whole-Grain Breads......Page 134
The Health Effects of Fiber......Page 136
Guidelines for Choosing Carbohydrates......Page 138
Fiber in the Diet......Page 139
EAT WELL BE WELL: WHOLE GRAINS FOR HEALTH......Page 140
Added Sugars: Use Discretion......Page 141
THE SAVVY DINER: MAKE HALF YOUR GRAINS WHOLE......Page 142
How the Body Handles Carbohydrates......Page 143
Maintaining the Blood Glucose Level......Page 144
Diabetes......Page 146
NUTRITION ACTION: CARBOHYDRATES—FRIEND OR FOE?......Page 147
Keeping Sweetness in the Diet......Page 151
SCORECARD: CARBOHYDRATE CONSUMPTION—RATING YOUR DIET: HOW SWEET IS IT?......Page 152
Keeping a Healthy Smile......Page 153
SPOTLIGHT: SWEET TALK—ALTERNATIVES TO SUGAR......Page 155
5 The Lipids: Fats and Oils......Page 161
The Functions of Fats in the Body......Page 163
Saturated versus Unsaturated Fats......Page 164
Omega-6 versus Omega-3 Fatty Acids......Page 165
Characteristics of Fats in Foods......Page 166
The Other Members of the Lipid Family: Phospholipids and Sterols......Page 167
How the Body Handles Fat......Page 168
\"Good\" versus \"Bad\" Cholesterol......Page 171
Fat in the Diet......Page 172
NUTRITION ACTION: OH, NUTS! YOU MEAN FAT CAN BE HEALTHY?......Page 174
The Trans Fatty Acid Controversy—Is Butter Better?......Page 179
Understanding Fat Substitutes......Page 180
THE SAVVY DINER: CHOOSE FATS SENSIBLY......Page 181
SCORECARD: RATE YOUR FATS AND HEALTH IQ......Page 182
EAT WELL BE WELL: NOURISH THE HEART......Page 184
SPOTLIGHT: DIET AND HEART DISEASE......Page 187
6 The Proteins and Amino Acids......Page 195
Proteins as the Source of Life\'s Variety......Page 197
The Functions of Body Proteins......Page 198
Antibodies......Page 199
Acid–Base Balance......Page 200
How the Body Handles Protein......Page 201
Protein Quality of Foods......Page 203
Protein-Energy Malnutrition......Page 204
Too Much Protein......Page 205
Protein in the Diet......Page 206
THE SAVVY DINER: EAT MORE BEANS......Page 208
EAT WELL BE WELL: MAKE OVER YOUR PLATE—RESHAPING YOUR PROTEIN CHOICES FOR HEALTH......Page 209
The Vegetarian Diet......Page 210
Vitamins......Page 211
Minerals......Page 213
Health Benefits......Page 214
NUTRITION ACTION: FOOD ALLERGY—NOTHING TO SNEEZE AT......Page 215
SPOTLIGHT: WONDER BEAN—THE BENEFITS OF SOY......Page 218
7 The Vitamins, Minerals, and Water: A Functional Approach......Page 225
Turning Back the Clock......Page 227
The Two Classifications of Vitamins......Page 228
Fat-Soluble Vitamins......Page 229
The Two Classifications of Minerals......Page 230
The Antioxidant Nutrients......Page 231
Vitamin C......Page 232
Vitamin E......Page 233
The Vitamin A Precursor: Beta Carotene......Page 235
THE SAVVY DINER: COLOR YOUR PLATE WITH VITAMIN-RICH FOODS—AND HANDLE THEM WITH CARE......Page 236
Folate......Page 237
Vitamin B[sub(12)]......Page 240
Vitamin B[sub(6)]......Page 241
Vitamin K......Page 242
Iron......Page 243
Zinc......Page 244
Nutrients for Healthy Bones......Page 246
Vitamin D......Page 249
Calcium......Page 250
Phosphorus......Page 251
Fluoride......Page 253
Thiamin......Page 254
Riboflavin......Page 256
Niacin......Page 257
Sulfur......Page 258
Chromium......Page 259
Water, Minerals, and Fluid Balance......Page 260
Sodium, Potassium, and Chloride......Page 262
NUTRITION ACTION: DIET AND BLOOD PRESSURE—THE SALT SHAKER AND BEYOND......Page 264
Phytonutrients in Foods: The Phytochemical Superstars......Page 268
EAT WELL BE WELL: CHOOSE AND PREPARE FOODS WITH LESS SALT......Page 269
How to Optimize Phytochemicals in a Daily Eating Plan......Page 271
SCORECARD: ARE YOU REAPING THE POWER OF PRODUCE?......Page 272
SPOTLIGHT: NUTRITION AND CANCER PREVENTION......Page 273
8 Impact of Fluids and Beverages on Nutritional Health......Page 283
Keeping Water Safe......Page 285
Bottled Water......Page 287
Caffeinated Beverages: Coffee, Tea, Cocoa, and Soft Drinks......Page 289
Coffee......Page 291
Cocoa......Page 292
Soft Drinks......Page 293
Energy Drinks......Page 295
Sports Drinks......Page 296
Alcohol......Page 297
Absorption and Metabolism of Alcohol......Page 298
The Effects of Alcohol......Page 299
Impact of Alcohol on Nutrition......Page 302
Health Benefits of Alcohol......Page 303
Other Risks......Page 304
THE SAVVY DINER: WHAT IS A DRINK?......Page 306
What Is Alcohol Abuse or Alcoholism?......Page 307
SCORECARD: ALCOHOL ASSESSMENT QUESTIONNAIRE......Page 309
SPOTLIGHT: FETAL ALCOHOL SYNDROME......Page 310
9 Weight Management......Page 315
A Closer Look at Obesity......Page 317
What Is a Healthful Weight?......Page 319
Measuring Body Fat......Page 320
Weighing in for Health......Page 321
Energy Balance......Page 322
SCORECARD: HEALTHY WEIGHT......Page 323
Basal Metabolism......Page 324
Voluntary Activities......Page 325
Genetics......Page 326
A Closer Look at Eating Behavior......Page 327
Weight Gain......Page 329
Weight Loss and Fasting......Page 330
NUTRITION ACTION: DIET CONFUSION—WEIGHING THE EVIDENCE......Page 332
Drugs and Weight Loss......Page 336
Surgery and Weight Loss......Page 337
Personalize Your Weight-Loss Plan......Page 338
EAT WELL BE WELL: NEVER SAY \"DIET\"......Page 339
Aim for Gradual Weight Loss......Page 343
Adopt a Physically Active Lifestyle......Page 344
Weight-Gain Strategies......Page 345
Behavior Modification......Page 346
THE SAVVY DINER: AIMING FOR A HEALTHY WEIGHT WHILE DINING OUT......Page 347
Strategies for Changing the Way You Eat......Page 349
Problems Associated with Overweight in Children......Page 350
What Children and Adolescents Eat and How It Affects Their Health......Page 351
Impact of Schools on Children\'s Diets......Page 352
Prevention Efforts Recommended for Addressing Overweight in Children......Page 353
SPOTLIGHT: THE EATING DISORDERS......Page 354
10 Nutrition and Fitness......Page 363
Getting Started on Lifetime Fitness......Page 365
Physical Conditioning......Page 367
Flexibility......Page 368
NUTRITION ACTION: NUTRITION AND FITNESS—FOREVER YOUNG—OR YOU\'RE NOT GOING TO TAKE AGING LYING DOWN, ARE YOU?......Page 369
Aerobic and Anaerobic Metabolism......Page 372
SCORECARD: PHYSICAL ACTIVITY......Page 373
Aerobic Exercise—Exercise for the Heart......Page 374
EAT WELL BE WELL: USE IT AND LOSE IT!......Page 375
Glucose Use during Exercise......Page 377
Fat Use during Exercise......Page 379
Water and Exercise......Page 380
Water and Fluid Replacement Drinks......Page 381
The Vitamins......Page 382
The Minerals......Page 383
The Bones and Exercise......Page 384
THE SAVVY DINER: FOOD FOR FITNESS......Page 385
SPOTLIGHT: ATHLETES AND SUPPLEMENTS—HELP OR HYPE?......Page 387
11 The Life Cycle: Conception through the Later Years......Page 395
Nutritional Needs of Pregnant Women......Page 397
SCORECARD: PREGNANCY READINESS......Page 399
Maternal Weight Gain......Page 400
Practices to Avoid......Page 401
Common Nutrition-Related Problems of Pregnancy......Page 402
Adolescent Pregnancy......Page 403
Milk for the Infant: Breastfeeding......Page 404
Supplements for the Infant......Page 406
Food for the Infant......Page 407
Nutrition-Related Problems of Infancy......Page 409
Growth and Nutrient Needs of Children......Page 410
Other Factors That Influence Childhood Nutrition......Page 412
Nutrition-Related Problems of Childhood......Page 413
Nutrient Needs of Adolescents......Page 414
Nutrition-Related Problems of Adolescents......Page 415
Nutrition in Later Life......Page 416
Aging and Nutrition Status......Page 417
Nutritional Needs and Intakes......Page 418
Nutrition-Related Problems of Older Adults......Page 419
EAT WELL BE WELL: CHOOSING A VITAMIN-MINERAL SUPPLEMENT......Page 421
Sources of Nutritional Assistance......Page 423
Looking Ahead and Growing Old......Page 424
THE SAVVY DINER: MEALS FOR ONE......Page 425
NUTRITION ACTION: MEDICINAL HERBS......Page 427
SPOTLIGHT: OSTEOPOROSIS—THE SILENT STALKER OF THE BONES......Page 431
12 Food Safety and the Global Food Supply......Page 439
Foodborne Illnesses and the Agents That Cause Them......Page 441
Microbial Agents......Page 442
Natural Toxins......Page 446
Safe Food Storage and Preparation......Page 447
Pesticides and Other Chemical Contaminants......Page 450
Chemical Agents......Page 451
SCORECARD: FOOD SAFETY......Page 453
Pesticide Residues......Page 455
Food Additives......Page 458
New Technologies on the Horizon......Page 459
NUTRITION ACTION: SHOULD YOU BUY ORGANICALLY GROWN PRODUCE OR MEATS?......Page 460
Biotechnology and Genetic Engineering......Page 462
EAT WELL BE WELL: EAT FRESH EAT LOCAL......Page 463
SPOTLIGHT: DOMESTIC AND WORLD HUNGER......Page 467
APPENDIX A: Aids to Calculations and the Food Exchange Lists for Diabetes......Page 476
APPENDIX B: Canadian Nutrition and Physical Activity Guidelines......Page 484
APPENDIX C: Chapter Notes......Page 492
APPENDIX D: Answers to In Review Questions......Page 516
APPENDIX E: Table of Food Composition......Page 520
GLOSSARY......Page 590
INDEX......Page 606