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Nutrition: Everyday Choices, 1st Edition

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

Nutrition: Everyday Choices, 1st Edition

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

ISBN 13:
9780471668763
ISBN 10:
0471668761
Edition: 1st
Format: Paperback
Copyright: 02/01/2005
Publisher: WILEY

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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.

Chapter 1 Nutrition: Choices for Health

(24)

Your Food Choices Affect Your Health

(2)

What you eat determines your nutrient intake

(1)

Your nutrient intake affects your current and future health

(1)

Six Classes of Nutrients Keep Us Alive and Well

(3)

The nutrients in food provide energy, structure, and regulation

(2)

Food provides other substances that have health benefits

(1)

We Choose Foods for Reasons Other than Their Nutrients

(2)

We choose foods that help meet our emotional and psychological needs

(1)

We choose from foods that are available to us

(1)

We choose foods we have learned to eat

(1)

Off the Label: Read the Whole Label to Know What You Are Choosing

(1)

Piece It Together: How to Build a Healthy Diet

(1)

We choose foods that are socially acceptable

(1)

We choose foods that appeal to us

(1)

We choose foods that we think are healthy

(1)

Variety, Balance, and Moderation Are Key to Choosing a Healthy Diet

(2)

Variety is important because no single food has it all

(1)

Balance allows you to include all foods in your healthy diet

(1)

So, What Should I Eat?

(1)

Moderation means having enough but not too much

(1)

You Can't Believe All the Nutrition Advice You Hear

(3)

Nutrition discoveries are made by using the scientific method

(2)

Your Choice: Would YOU Want to Be a Guinea Pig?

(5)

Common sense can help you identify nutrition misinformation

(2)

Thinking for Yourself

(1)

Summary

(1)

Review Questions

(1)

References

(2)

Chapter 2 Guidelines for a Healthy Diet

(30)

Nutrition Recommendations Promote a Healthy Population

(1)

Governments have been making nutrition recommendations for 150 years

(1)

There are many types of nutrition recommendations in the United States

(1)

Dietary Reference Intakes Are Nutrient Intake Standards

(2)

The DRIB tell us how much is enough and not too much

(1)

The DRIs recommend proportions of carbohydrate, fat, and protein

(1)

The DRIs estimate energy requirements for weight maintenance

(1)

You can use the DRls to make sure your diet is healthy

(1)

The Food Guide Pyramid Is a Tool for Diet Planning

(1)

Off the Label: Watch Your Serving Size

(4)

The Pyramid's shape indicates the relative contributions of each food group

(1)

Serving size recommendations ensure enough and not too much

(1)

Following the Pyramid selection tips helps you choose a varied, nutrient-dense diet

(1)

The Pyramid meets individual needs and preferences

(3)

Piece It Together: Using the Food Guide Pyramid To Choose a Healthy Diet

(2)

The Pyramid is being revised to promote better choices

(2)

Food Labels Can Help You Make Wise Food Choices

(2)

The "Nutrition Facts" list the amounts of calories and nutrients per serving

(1)

Daily Values tell you how one food fits into your total diet

(1)

Your Choice: Choosing Off the Menu

(3)

The ingredient list tells you what's in your food

(1)

Food labels may include claims about nutrient content

(1)

Food labels may show health claims

(1)

Food labels can help you choose a healthy diet

(1)

The Dietary Guidelines for Americans Tie It All Together

(3)

Aim for fitness

(1)

Build a healthy base

(1)

Choose sensibly

(1)

So, What Should I Eat?

(1)

Exchange Lists Focus on Energy and Macronutrients

(1)

There Are Many Other Guidelines for Health Promotion

(1)

The Healthy People Initiative is a set of public health objectives

(1)

Other recommendations are designed to reduce risks for particular diseases

(1)

Are You Meeting Your Nutritional Needs?

(1)

Nutritional assessment can evaluate an individual's nutritional health

(1)

Piece It Together: Is Diet the Problem?

(3)

Assessment can also evaluate the nutritional health of the population

(1)

Thinking for Yourself

(1)

Summary

(1)

Review Questions

(1)

References

(3)

Chapter 3 The Digestive System: From Meals to Molecules

(28)

Our Complex Bodies Are Built from Simpler Units

(2)

Cells form tissues, tissues form organs, organs form organ systems

(1)

Organ systems work together to digest, absorb, and utilize nutrients

(1)

The Digestive System Digests Food and Absorbs Nutrients

(3)

The gastrointestinal tract is a long, hollow tube

(1)

Digestive tract secretions aid digestion

(1)

The wall of the gastrointestinal tract has four layers

(1)

The gastrointestinal tract protects us from infection

(1)

Your Choice: When Food Is the Foe

(1)

Food Must Be Digested for Nutrients to Be Absorbed

(7)

Digestive activity begins with the sights, sounds, and smells of food

(1)

Digestion begins in the mouth

(1)

Swallowing occurs in the pharynx

(1)

Swallowed food travels down the esophagus to the stomach

(1)

The stomach mixes and stores food and begins protein digestion

(2)

The small intestine is the site of most digestion and absorption

(2)

The large intestine is the last chance for absorption

(1)

Your Choice: Should You Feed Your Flora?

(1)

Alterations in the GI Tract Can Affect Digestion and Absorption

(2)

Digestive system problems and discomforts are common

(2)

Off the Label: Antacids: Getting the Drug Facts

(2)

You can obtain nutrients even if you can't eat

(1)

Piece It Together Changes in Your GI Tract Affect Your Nutritional Health

(1)

Digestive function varies with life stage

(1)

So, What Should I Eat?

(1)

The Blood Delivers Absorbed Nutrients to Body Cells

(3)

The cardiovascular system delivers nutrients and removes wastes

(1)

Water-soluble nutrients go to the liver

(1)

Fat-soluble substances enter the lymphatic system

(1)

Nutrients are transported into the body cells

(1)

Metabolic Reactions Synthesize and Break Down Molecules

(1)

Cellular respiration breaks down nutrients to produce energy

(1)

Carbohydrate, protein, and fat are used for energy or for synthesis

(1)

Waste Products Must Be Eliminated from the Body

(1)

Thinking for Yourself

(1)

Summary

(1)

Review Questions

(1)

References

(2)

Chapter 4 Carbohydrates: Sugars, Starches, and Fibers

(38)

High-Carbohydrate Foods Are an Important Part of the Diet

(2)

Micronutrients and fiber are lost during refining

(1)

Added refined sugars are low in nutrient density

(1)

Sugars, Starches, and Fibers Are All Carbohydrates

(4)

Sugars are the simplest type of carbohydrate

(2)

Complex carbohydrates are many sugars linked together

(2)

Digestion Breaks Carbohydrates into Absorbable Units

(2)

Sugars and starches are digested to monosaccharides

(1)

People who are lactose intolerant cannot digest lactose

(1)

Carbohydrates that aren't digested affect GI function and health

(1)

Carbohydrates Provide Energy

(3)

Cells use glucose to produce energy in the form of ATP

(1)

Extra glucose is stored as glycogen

(1)

Carbohydrate can be made from protein

(1)

Carbohydrate prevents ketosis

(1)

Cells Need a Steady Supply of Blood Glucose

(1)

Blood glucose levels rise after you eat

(1)

Insulin lowers blood glucose

(1)

Piece it Together: Losing Weight on a Low-Carbohydrate Diet

(1)

Glucagon raises blood glucose

(1)

Diabetes Occurs When Glucose Levels Stay Too High

(4)

Type 1 diabetes occurs when the body doesn't make insulin

(1)

Type 2 diabetes occurs when insulin doesn't function properly

(1)

Gestational diabetes occurs during pregnancy

(1)

Diabetes has short-term symptoms and long-term complications

(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

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Nutrition: Everyday Choices, 1st Edition

Nutrition: Everyday Choices, 1st Edition

9780471668763

0471668761

Summary

Author Biography

Table of Contents

Supplemental Materials

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