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ISBN 10: 1305627997
ISBN 13: 978-1305627994
Author: Frances Sizer, Ellie Whitney
Build a healthier future with Sizer/Whitney’s NUTRITION: CONCEPTS AND CONTROVERSIES! Updated throughout and featuring the new Dietary Guidelines, this clear and engaging market leader strikes the perfect balance of scientific research, core concepts, and relevant applications. With a lively and approachable writing style, the authors dispel existing misconceptions and empower you to make better nutrition choices and enact real, lasting behavior change.
Nutrition Concepts and Controversies 14th Table of contents:
Acknowledgments
1. Food Choices and Human Health
A Lifetime of Nourishment
The Diet and Health Connection
Genetics, Nutrition, and Individuality
Other Lifestyle Choices
1-1d Move It! Think Fitness. Why Be Physically Active?
Healthy People: Nutrition Objectives for the Nation
The Human Body and Its Food
Meet the Nutrients
Can I Live on Just Supplements?
The Challenge of Choosing Foods
The Abundance of Foods to Choose From
How, Exactly, Can I Recognize a Nutritious Diet?
Why People Choose Foods
The Science of Nutrition
The Scientific Approach
Scientific Challenge
Can I Trust the Media to Deliver Nutrition News?
National Nutrition Research
Changing Behaviors
The Process of Change
1-6b Use It! A Consumer’s Guide To …. Reading Nutrition News
Taking Stock and Setting Goals
Start Now
Conclusion
1-7a Try It! Food Feature. How Can I Get Enough Nutrients Without Consuming Too Many Calories?
1-7b Track It! Diet & Wellness +. Concepts in Action: Track Your Diet
What Did You Decide?
1-7d Controversy 1. Sorting the Imposters from the Real Nutrition Experts
Self Check
2. Nutrition Tools—Standards and Guidelines
Nutrient Recommendations
Dietary Reference Intakes
The DRI Lists and Purposes
Understanding the DRI Recommended Intakes
How the Committee Establishes DRI Values—An RDA Example
Determining Individual Requirements
Setting Energy Requirements
Why Are Daily Values Used on Labels?
Dietary Guidelines for Americans
The Guidelines Promote Health
Diet Planning with the USDA Eating Patterns
2-3a Move It! Think Fitness. Recommendations for Daily Physical Activity
The Food Groups and Subgroups
Choosing Nutrient-Dense Foods
Diet Planning Application
MyPlate Educational Tool
Flexibility of the USDA Eating Patterns
2-4c Use It! A Consumer’s Guide To …. Controlling Portion Sizes at Home and Away
Food Lists for Diabetes and Weight Management
The Last Word on Diet Planning
Checking Out Food Labels
What Food Labels Must Include
What Food Labels May Include
Conclusion
2-6a Try It! Food Feature. Getting a Feel for the Nutrients in Foods
2-6b Track It! Diet & Wellness +. Concepts in Action: Compare Your Intakes with USDA Guidelines
What Did You Decide?
2-6d Controversy 2. Are Some Foods Superfoods for Health?
Self Check
3. The Remarkable Body
The Body’s Cells
Genes Control Functions
Cells, Tissues, Organs, Systems
The Body Fluids and the Cardiovascular System
The Body’s Fluids
The Hormonal and Nervous Systems
What Do Hormones Have to Do with Nutrition?
How Does the Nervous System Interact with Nutrition?
The Immune System
Immune Defenses
Inflammation
The Digestive System
Why Do People Like Sugar, Salt, and Fat?
The Digestive Tract
The Mechanical Aspect of Digestion
The Chemical Aspect of Digestion
Microbes in the Digestive Tract
Are Some Food Combinations More Easily Digested Than Others?
If “I Am What I Eat,” Then How Does a Peanut Butter Sandwich Become “Me”?
Absorption and Transport of Nutrients
A Letter from Your Digestive Tract
The Excretory System
Storage Systems
When I Eat More Than My Body Needs, What Happens to the Extra Nutrients?
Variations in Nutrient Stores
Conclusion
What Did You Decide?
3-9b Controversy 3. Alcohol: Do the Benefits Outweigh the Risks?
Self Check
4. The Carbohydrates: Sugar, Starch, Glycogen, and Fiber
A Close Look at Carbohydrates
Sugars
Starch
Glycogen
Fibers
The Need for Carbohydrates
If I Want to Lose Weight and Stay Healthy, Should I Avoid Carbohydrates?
Why Do Nutrition Experts Recommend Fiber-Rich Foods?
Fiber Intakes and Excesses
Whole Grains
From Carbohydrates to Glucose
Digestion and Absorption of Carbohydrate
4-3b Use It! A Consumer’s Guide To …. Finding Whole-Grain Foods
Why Do Some People Have Trouble Digesting Milk?
The Body’s Use of Glucose
Splitting Glucose for Energy
How Is Glucose Regulated in the Body?
Excess Glucose and Body Fatness
4-4d Move It! Think Fitness. What Can I Eat to Make Workouts Easier?
The Glycemic Index of Food
Diabetes
The Dangers of Diabetes
Prediabetes and the Importance of Testing
Type 1 Diabetes
Type 2 Diabetes
Medical Nutrition Therapy
Physical Activity
If I Feel Dizzy between Meals, Do I Have Hypoglycemia?
Conclusion
4-7a Try It! Food Feature. Finding the Carbohydrates in Foods
4-7b Track It! Diet & Wellness +. Concepts in Action: Analyze Your Carbohydrate Intake
What Did You Decide?
4-7d Controversy 4. Are Added Sugars “Bad” for You?
Self Check
5. The Lipids: Fats, Oils, Phospholipids, and Sterols
Introducing the Lipids
How Are Fats Useful to the Body?
How Are Fats Useful in Food?
A Close Look at Lipids
Triglycerides: Fatty Acids and Glycerol
Saturated vs. Unsaturated Fatty Acids
Phospholipids and Sterols
Lipids in the Body
How Are Fats Digested and Absorbed?
Transport of Fats
Storing and Using the Body’s Fat
The Body’s Fat Stores
Dietary Fat, Cholesterol, and Health
Recommendations for Lipid Intakes
Lipoproteins and Heart Disease Risk
What Does Food Cholesterol Have to Do with Blood Cholesterol?
Recommendations Applied
5-5e Move It! Think Fitness. Why Exercise the Body for the Health of the Heart?
Essential Polyunsaturated Fatty Acids
Why Do I Need Essential Fatty Acids?
Omega-6 and Omega-3 Fatty Acid Families
Health Effects of Omega-3 Fatty Acids
Where Are the Omega-3 Fatty Acids in Foods?
The Effects of Processing on Unsaturated Fats
5-7a Use It! A Consumer’s Guide To …. Weighing Seafood’s Risks and Benefits
What Is “Hydrogenated Vegetable Oil,” and What’s It Doing in My Chocolate Chip Cookies?
What Are Trans-Fatty Acids, and Are They Harmful?
Fat in the Diet
Get to Know the Fats in Foods
Fats in Protein Foods
Milk and Milk Products
Grains
Conclusion
5-9a Try It! Food Feature. Defensive Dining
5-9b Track It! Diet & Wellness +. Concepts in Action: Analyze Your Lipid Intake
What Did You Decide?
5-9d Controversy 5. Is Butter Really Back? The Lipid Guidelines Debate
Self Check
6. The Proteins and Amino Acids
The Structure of Proteins
Amino Acids
How Do Amino Acids Build Proteins?
The Variety of Proteins
Denaturation of Proteins
6-1e Move It! Think Fitness. Can Eating Extra Protein Make Muscles Grow Stronger?
Digestion and Absorption of Dietary Protein
Protein Digestion
What Happens to Amino Acids after Protein Is Digested?
The Importance of Protein
The Roles of Body Proteins
Providing Energy and Glucose
The Fate of an Amino Acid
6-3d Use It! A Consumer’s Guide To …. Evaluating Protein and Amino Acid Supplements
Food Protein: Need and Quality
How Much Protein Do People Need?
Nitrogen Balance
Protein Quality
Protein Deficiency and Excess
What Happens When People Consume Too Little Protein?
Is It Possible to Consume Too Much Protein?
Is a Gluten-Free Diet Best for Health?
Celiac Disease
Conclusion
6-6a Try It! Food Feature. Getting Enough but Not Too Much Protein
6-6b Track It! Diet & Wellness +. Concepts in Action: Analyze Your Protein Intake
What Did You Decide?
6-6d Controversy 6. Vegetarian and Meat-Containing Diets: What Are the Benefits and Pitfalls?
Self Check
7. The Vitamins
Definition and Classification of Vitamins
The Concept of Vitamin Precursors
Two Classes of Vitamins: Fat-Soluble and Water-Soluble
The Fat-Soluble Vitamins
Storage
Vitamin A
Roles of Vitamin A and Consequences of Deficiency
Vitamin A Toxicity
Vitamin A Recommendations and Sources
Beta-Carotene
Vitamin D
Roles of Vitamin D
Too Little Vitamin D—A Danger to Bones
Too Much Vitamin D—A Danger to Soft Tissues
Vitamin D from Sunlight
Vitamin D Intake Recommendations
Vitamin D Food Sources
Vitamin E
Roles of Vitamin E
Vitamin E Deficiency
7-5c Use It! A Consumer’s Guide To …. Sources of Vitamin D
Toxicity of Vitamin E
Vitamin E Recommendations and U.S. Intakes
Vitamin E Food Sources
Vitamin K
Roles of Vitamin K
Vitamin K Deficiency
Vitamin K Toxicity
Vitamin K Requirements and Sources
The Water-Soluble Vitamins
Vitamin C
7-8a Move It! Think Fitness. Vitamins for Athletes
The Roles of Vitamin C
Deficiency Symptoms and Intakes
Vitamin C Toxicity
Vitamin C Recommendations
Vitamin C Food Sources
The B Vitamins in Unison
B Vitamin Roles in Metabolism
B Vitamin Deficiencies
The B Vitamins as Individuals
Thiamin
Riboflavin Roles
Niacin
Folate
Vitamin B 12
Vitamin B 6
Biotin and Pantothenic Acid
Non–B Vitamins
Conclusion
7-11a Try It! Food Feature. Choosing Foods Rich in Vitamins
7-11b Track It! Diet & Wellness +. Concepts in Action: Analyze Your Vitamin Intake
What Did You Decide?
7-11d Controversy 7. Vitamin Supplements: What are the Benefits and Risks?
Self Check
8. Water and Minerals
Water
Why Is Water the Most Indispensable Nutrient?
The Body’s Water Balance
Quenching Thirst and Balancing Losses
How Much Water Do I Need to Drink in a Day?
8-1e Use It! A Consumer’s Guide To …. Liquid Calories
Drinking Water: Types, Safety, and Sources
Hard Water or Soft Water—Which Is Best?
Safety of Public Water
Water Sources
Body Fluids and Minerals
Water Follows Salt
Fluid and Electrolyte Balance
Acid-Base Balance
The Major Minerals
Calcium
Phosphorus
Magnesium
Sodium
Potassium
Chloride
Sulfate
The Trace Minerals
Iodine
Iron
8-5c Move It! Think Fitness. Exercise-Deficiency Fatigue
Zinc
Selenium
Fluoride
Chromium
Copper
Other Trace Minerals and Some Candidates
Conclusion
8-6a Try It! Food Feature. Meeting the Need for Calcium
8-6b Track It! Diet & Wellness +. Concepts in Action: Analyze Your Calcium Intakes
What Did You Decide?
8-6d Controversy 8. Osteoporosis: Can Lifestyle Choices Reduce the Risk?
Self Check
9. Energy Balance and Healthy Body Weight
The Problems of Too Little or Too Much Body Fat
What Are the Risks from Underweight?
What Are the Risks from Too Much Body Fat?
What Are the Risks from Central Obesity?
How Fat Is Too Fat?
The Body’s Energy Balance
Energy In and Energy Out
How Many Calories Do I Need Each Day?
Estimated Energy Requirements (EER)
The DRI Method of Estimating Energy Requirements
Body Weight vs. Body Fatness
Using the Body Mass Index (BMI)
Measuring Body Composition and Fat Distribution
How Much Body Fat Is Ideal?
The Appetite and Its Control
Hunger and Appetite—“Go” Signals
Satiation and Satiety—“Stop” Signals
Inside-the-Body Theories of Obesity
Set-Point Theory
Outside-the-Body Theories of Obesity
Environmental Cues to Overeating
9-6a Move It! Think Fitness. Activity for a Healthy Body Weight
How the Body Loses and Gains Weight
The Body’s Response to Energy Deficit
The Body’s Response to Energy Surplus
Achieving and Maintaining a Healthy Body Weight
First, a Reality Check
9-8a Use It! A Consumer’s Guide To …. Fad Diets
What Food Strategies Are Best for Weight Loss?
Physical Activity in Weight Loss and Maintenance
What Strategies Are Best for Weight Gain?
Medical Treatment of Obesity
Obesity Medications
Obesity Surgery
Herbal Products and Gimmicks
Once I’ve Changed My Weight, How Can I Stay Changed?
Conclusion
9-10a Try It! Food Feature. Behavior Modification for Weight Control
9-10b Track It! Diet & Wellness +. Concepts in Action: Analyze Your Protein Intake
What Did You Decide?
9-10d Controversy 9. The Perils of Eating Disorders
Self Check
10. Performance Nutrition
The Benefits of Fitness
The Nature of Fitness
Physical Activity Guidelines
The Essentials of Fitness
How Do Muscles Adapt to Physical Activity?
How Does Aerobic Training Benefit the Heart?
10-2c Move It! Think Fitness. Exercise Safety
Three Energy Systems
The Muscles’ Energy Reservoir
The Anaerobic Energy System
The Aerobic Energy System
The Active Body’s Use of Fuels
The Need for Food Energy
Glucose: A Major Fuel for Physical Activity
Other Factors Affecting Glycogen
Carbohydrate Recommendations for Athletes
Lipid Fuel for Physical Activity
Protein for Building Muscles and for Fuel
How Much Protein Should an Athlete Consume?
Vitamins and Minerals—Keys to Performance
Do Nutrient Supplements Benefit Athletic Performance?
Iron—A Mineral of Concern
Fluids and Temperature Regulation in Physical Activity
Water Losses during Physical Activity
Fluid and Electrolyte Needs during Physical Activity
Sodium Depletion and Water Intoxication
10-6d Use It! A Consumer’s Guide To …. Selecting Sports Drinks
Other Beverages
Putting It All Together
Conclusion
10-7a Try It! Food Feature. Choosing a Performance Diet
10-7b Track It! Diet & Wellness +. Concepts in Action: Analyze Your Diet and Activities
What Did You Decide?
10-7d Controversy 10. Ergogenic Aids: Breakthroughs, Gimmicks, or Dangers?
Self Check
11. Diet and Health
The Immune System, Nutrition, and Diseases
The Effects of Malnutrition
The Immune System and Chronic Diseases
The Concept of Risk Factors
Cause versus Increased Risk
Cardiovascular Diseases
Atherosclerosis
Risk Factors for CVD
11-3c Move It! Think Fitness. Ways to Include Physical Activity in a Day
Recommendations for Reducing CVD Risk
Nutrition and Hypertension
How Does Blood Pressure Work in the Body?
Risk Factors for Hypertension
How Does Nutrition Affect Hypertension?
11-4d Use It! A Consumer’s Guide To …. Deciding about CAM
Nutrition and Cancer
How Does Cancer Develop?
Which Diet Factors Affect Cancer Risk?
Conclusion
11-6a Try It! Food Feature. The DASH Diet: Preventive Medicine
11-6b Track It! Diet & Wellness +. Concepts in Action: Analyze Your Diet for Health Promotion
What Did You Decide?
11-6d Controversy 11. Nutritional Genomics: Can It Deliver on Its Promises?
Self Check
12. Food Safety and Food Technology
Microbes and Food Safety
How Do Microbes in Food Cause Illness in the Body?
Food Safety from Farm to Plate
Safe Food Practices for Individuals
Which Foods Are Most Likely to Cause Illness?
Protein Foods
Raw Produce
Other Foods
Advances in Microbial Food Safety
Is Irradiation Safe?
Other Technologies
Toxins, Residues, and Contaminants in Foods
Natural Toxins in Foods
Pesticides
12-4c Use It! A Consumer’s Guide To …. Understanding Organic Foods
Animal Drugs—What Are the Risks?
Environmental Contaminants
Are Food Additives Safe?
Regulations Governing Additives
Additives to Improve Safety and Quality
Flavoring Agents
Fat Replacers and Artificial Fats
Incidental Food Additives
Conclusion
12-6a Try It! Food Feature. Processing and the Nutrients in Foods
What Did You Decide?
12-6c Controversy 12. Genetically Engineered Foods: What Are the Pros and Cons?
Self Check
13. Life Cycle Nutrition: Mother and Infant
Pregnancy: The Impact of Nutrition on the Future
Preparing for Pregnancy
The Events of Pregnancy
Increased Need for Nutrients
Food Assistance Programs
How Much Weight Should a Woman Gain during Pregnancy?
Weight Loss after Pregnancy
Should Pregnant Women Be Physically Active?
Teen Pregnancy
13-1i Move It! Think Fitness. Physical Activities for the Pregnant Woman
Why Do Some Women Crave Pickles and Ice Cream While Others Can’t Keep Anything Down?
Some Cautions for the Pregnant Woman
Drinking during Pregnancy
Alcohol’s Effects
Fetal Alcohol Syndrome
Experts’ Advice
Troubleshooting
Diabetes
Hypertension
Preeclampsia
Lactation
Nutrition during Lactation
When Should a Woman Not Breastfeed?
Feeding the Infant
Nutrient Needs
Why Is Breast Milk So Good for Babies?
Formula Feeding
13-5d Use It! A Consumer’s Guide To …. Formula Advertising versus Breastfeeding Advocacy
An Infant’s First Solid Foods
Looking Ahead
Conclusion
13-6a Try It! Food Feature. Mealtimes with Infants
13-6b Track It! Diet & Wellness +. Concepts in Action: Analyze the Adequacy of a Diet for Pregnancy
What Did You Decide?
13-6d Controversy 13. Childhood Obesity and Early Chronic Diseases
Self Check
14. Child, Teen, and Older Adult
Early and Middle Childhood
Feeding a Healthy Young Child
Mealtimes and Snacking
How Do Nutrient Deficiencies Affect a Child’s Brain?
The Problem of Lead
Food Allergy, Intolerance, and Aversion
Can Diet Make a Child Hyperactive?
Dental Caries
Is Breakfast Really the Most Important Meal of the Day for Children?
How Nourishing Are the Meals Served at School?
Nutrition in Adolescence
The Adolescent Growth Spurt
Nutrient Needs
Common Concerns
Eating Patterns and Nutrient Intakes
The Later Years
As the Twig Is Bent…
14-3a Use It! A Consumer’s Guide To …. Nutrition for PMS Relief
Nutrition in the Later Years
Energy, Activity, and the Muscles
Protein Needs
14-4c Move It! Think Fitness. Benefits of Physical Activity for the Older Adult
Carbohydrates and Fiber
Fats and Arthritis
Vitamin Needs
Water and the Minerals
Can Nutrition Help People to Live Longer?
Immunity and Inflammation
Can Foods or Supplements Affect the Course of Alzheimer’s Disease?
Food Choices of Older Adults
Conclusion
14-5a Try It! Food Feature. Single Survival and Nutrition on the Run
14-5b Track It! Diet & Wellness +. Concepts in Action: Analyze Three Diets
What Did You Decide?
14-5d Controversy 14. Nutrient–Drug Interactions: Who Should Be Concerned?
Self Check
15. Hunger and the Future of Food
U.S. Food Insecurity
Food Poverty in the United States
What U.S. Food Programs Address Low Food Security?
World Poverty and Hunger
The Staggering Statistics
The Malnutrition of Extreme Poverty
Hidden Hunger—Vitamin and Mineral Deficiencies
Two Faces of Childhood Malnutrition
Rehabilitation
The Future Food Supply and the Environment
Threats to the Food Supply
Fisheries and Food Waste
How Can People Help?
Government Action
Private and Community Enterprises
Educators and Students
Food and Nutrition Professionals
Individuals
Conclusion
15-5g Use It! A Consumer’s Guide To …. Making “Green” Choices (Without Getting “Greenwashed”)
Conclusion
What Did You Decide?
15-6b Controversy 15. How Can We Feed Ourselves Sustainably?
Self Check
Appendix A. Table of Food Composition
Appendix B. Dietary Guidelines
Appendix C. Aids to Calculations
Appendix D. Food Lists for Diabetes and Weight Management
Appendix E. Eating Patterns to Meet the Dietary Guidelines for Americans
Appendix H. Physical Activity Levels and Energy Requirements
Appendix I. Chemical Structures: Carbohydrates, Lipids, and Amino Acids
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