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ISBN 10: 0176705481
ISBN 13: 978-0176705480
Author: Sizer
Build a healthier future with Sizer/Whitney’s Concepts and Controversies. Updated throughout and featuring new Dietary Guidelines, this clear and engaging text strikes the perfect balance of scientific research, core concepts, and relevant applications. The authors draw readers into the study of nutrition with a lively and approachable writing style. They dispel students’ existing misconceptions and empower them to make better nutrition choices and enact real, lasting, behaviour change.
Nutrition Concepts and Controversies 4th Table of contents:
Chapter 01: Food Choices and Human Health
A Lifetime of Nourishment
How Powerful Is a Nutritious Dietin Preventing Diseases?
Genetics and Individuality
The Importance of Nutritional Genomics
Other Lifestyle Choices
The Human Body and Its Food
The Nutrients in Foods
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
What Nutrition Scientists Do
Scientific Challenge
Nutritional Assessment
Can I Trust the Media to Deliver Nutrition News?
Dietary Guidelines and Nutrition Objectives
Dietary Guidelines
Conclusion
Who Are the TrueNutrition Experts?
Dietitians’ Credentialsin Canada
Detecting FakeCredentials
Summary
Self-Check
Notes
Chapter 02: Nutrition Tools-Standards and Guidelines
Nutrient Recommendations
Goals of the DRI Committee
Understanding the DRI Recommendations
How the Committee Establishes DRI Values—AnRDA Example
Setting Energy Requirements
Why Are Daily Values Used on Labels?
Other Nutrient Standards
Eating Well with Canada’s Food Guide
How Can Canada’s Food Guide Help Me Eat Well?
Conveying Health Canada’s Messages to Consumers
Flexibility of Canada’s Food Guide
Portion Control
A Note about Exchange Systems
The Healthy Eating Index for Assessing Diet Quality
What ‘Current’ FoodLabels Must Include
More about Percentagesof ‘Current’ Daily Values
What Food LabelsMay Include
Disease Risk Reductionand Nutrient FunctionClaims
Conclusion
First, Some Cautions
How Scientists ViewPhytochemicals in Foods
Whole Foods, Wine,and Tea
Chocolate
Soybeans
Flaxseed
Tomatoes
Garlic
Supporters andDetractors ofPhytochemical/BioactiveCompound Supplements
The Concept of FunctionalFoods
Cholesterol-ReducingMargarine, Juice, andCandies
Yogurt
Is Every Food Functional?
Functional Food andPhytochemical Concerns
The Final Word
Self-Check
Notes
Chapter 03: The Remarkable Body
The Body’s Cells
The Workings of the Genes
Cells, Tissues, Organs, Systems
The Body Fluids and the Cardiovascular System
The Hormonal and Nervous Systems
What Do Hormones Have to Do with Nutrition?
How Does the Nervous System Interactwith Nutrition?
The Immune System
The Digestive System
Why Do People Like Sugar, Fat, and Salt?
The Digestive Tract
The Mechanical Aspect of Digestion
The Chemical Aspect of Digestion
If “I Am What I Eat,” Then HowDoes a Sandwich Become“Me”?
Absorption and Transportation of Nutrients
The Excretory System
Storage Systems
When I Eat More Than My Body Needs,What Happens to the Extra Nutrients?
Variations in Nutrient Stores
Conclusion
Alcohol Consumptionamong CanadianUniversity Students
Defining Drinksand Drinking
Moderation
Binge Drinking
What Is Alcohol?
What Is a “Drink”?
Alcohol Enters the Body
Alcohol Arrives in theBrain
Alcohol Arrives in theLiver
The Liver MetabolizesAlcohol
Alcohol Affects BodyFunctions
The Fattening Powerof Alcohol
The Hangover
Alcohol’s Long-Term Effects
Alcohol’s Effecton Nutrition
Does Moderate AlcoholUse Benefit Health?
Alcohol and Heart Disease
The Health Effects of Wine
Alcohol and Appetite
The Final Word
Self-Check
Notes
Chapter 04: The Carbohydrates Sugar, Starch, Glycogen, and Fibre
A Close Look at Carbohydrates
Sugars
Starch
Glycogen
Fibre
The Need for Carbohydrates
If I Want to Lose Weight and Stay Healthy,Should I Avoid Carbohydrates?
Why Do Nutrition Experts RecommendFibre-Rich Foods?
Recommendations and Intakes
From Carbohydrates to Glucose
Digestion and Absorption of Carbohydrate
Why Do Some People Have Trouble Digesting Milk?
The Body’s Use of Glucose
Splitting Glucose for Energy
Storing Glucose as Glycogen
Returning Glucose to the Blood
Handling Excess Glucose
Diabetes and Hypoglycemia
What Is Diabetes?
If I Feel Dizzy between Meals, Do IHave Hypoglycemia?
Evidence ConcerningSugar
Personal Strategyfor Using Sugar
Evidence ConcerningSugar Alcohols
Evidence ConcerningArtificial Sweeteners
Personal Strategiesfor Using ArtificialSweeteners
Self-Check
Notes
Chapter 05: The Lipids: Fats, Oils, Phospholipids, and Sterols
Introducing the Lipids
Usefulness of Fats in the Body
Usefulness of Fats in Food
A Close Look at Lipids
Triglycerides: Fatty Acids and Glycerol
Saturated versus Unsaturated Fatty Acids
Phospholipids and Sterols
Lipids in the Body
Digestion and Absorption of Fats
Transport of Fats
How Can I Use My Stored Fat for Energy?
Dietary Fat, Cholesterol, and Health
Lipoproteins and Heart Disease Risk
What Does Food Cholesterol Haveto Do with Blood Cholesterol?
Lowering LDL Cholesterol
Recommendations Applied
Essential Polyunsaturated Fatty Acids
Deficiencies of Essential Fatty Acids
Omega-6 and Omega-3 Fatty Acid Families
Recommendations for Omega-3 Fatty Acid Intake
Fish Oil Supplements
Is Fish Safe to Eat?
The Effects of Processingon Unsaturated Fats
What Is “Hydrogenated Vegetable Oil,” and What’sIt Doing in My Chocolate Chip Cookies?
What Are Trans Fatty Acids, and Are They Harmful?
Fat in the Diet
Added Fats
An Artificial Fat: Olestra
Fat Replacers andWeight Control
Meat, Poultry, Fish, Dried Peasand Beans, Eggs, and Nuts
Milk, Yogurt, and Cheese
Grains
Shifting Guidelines
So What’s the Debate?
Is Butter Really Back?
The Power of EatingPatterns
Conclusion
Self-Check
Notes
Chapter 06: The Proteins and Amino Acids
The Structure of Proteins
Amino Acids
How Do Amino Acids Build Proteins?
The Variety of Proteins
Denaturation of Proteins
Digestion and Absorption of Protein
Protein Digestion
After Protein Is Digested, What Happensto Amino Acids?
The Roles of Proteins in the Body
Supporting Growth and Maintenance
Building Enzymes, Hormones, and Other Compounds
Building Antibodies
Maintaining Fluid and Electrolyte Balance
Maintaining Acid–Base Balance
Clotting of Blood
Providing Energy and Glucose
The Fate of an Amino Acid
Food Protein: Quality, Use, and Need
Which Kinds of Protein-Rich Foods Are Easiestto Digest?
Amino Acid Composition
Measuring Protein Quality
How Much Protein Do People Really Need?
Protein Deficiency and Excess
What Happens When People ConsumeToo Little Protein?
Is It Possible to Consume Too Much Protein?
Positive Health Aspectsof Vegetarian Diets
Weight Control
Heart Disease
Heart Benefits from PlantProteins
Defence against BloodPressure
Defence against Cancer
Positive Health Aspectsof the Meat Eater’s Diet
What Diet Offers the BestSupport during CriticalTimes?
In Pregnancyand Infancy
In Childhood
In the Elderlyand in Illness
In the Elderlyand in Illness
A Few Nutrientsof Interest
Protein
Iron
Zinc
Calcium
Vitamin B12
Vitamin D
Omega-3 Fatty Acids
Planning a VegetarianDiet
Conclusion
Self-Check
Notes
Chapter 07: The Vitamins
Definition and Classification of Vitamins
The Fat-Soluble Vitamins
Vitamin A
Vitamin D
Vitamin E
Vitamin K
The Water-Soluble Vitamins
Vitamin C
The B Vitamins in Unison
The B Vitamins as Individuals
Vitaminlike Bioactive Compounds
What the ExpertsAre Saying
Canadian Regulationof Supplements
U.S. Information aboutSupplements
Supplements Must BeSafe, or the GovernmentWould Not Allow TheirSale, Right?
Dietary SupplementHealth and Education Act
Structure/FunctionClaims
Arguments in Favour ofSupplements for ChronicDisease Prevention
Marginal Deficienciesand Oxidative Stress
Marginal Deficiencies,Cancer, and OtherDiseases
Arguments againstSupplements for ChronicDisease Prevention
Beta-Carotene andCancer: A DisappointingStory
Vitamin E and HeartDisease: UnconvincingEvidence
Should We TakeSupplements to EnsureAdequate Nutrients?
Selection of aMultinutrient Supplement
Choosing Doses
Conclusion
Self-Check
Notes
Chapter 08: 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?
Are Some Kinds of Water Betterfor My Health Than Others?
Safety and Sources of Drinking Water
Body Fluids and Minerals
The Major Minerals
Canadian Daily Values for Minerals
Calcium
Calcium in Canadian Foods
Phosphorus
Magnesium
Sodium
Potassium
Chloride
Sulphate
The Micro-Minerals/Trace Minerals
Iodine
Iron
Zinc
Selenium
Fluoride
Chromium
Copper
Other Trace Minerals and Some Candidates
Canadian OsteoporosisSociety’s Approachto Prevention, Diagnosis,and Managementof Osteoporosis
The Developmentof Osteoporosis
Bone Densityand the Genes
Calcium and Vitamin D
Calcium on Food Labels
Gender andHormones
Physical Activity
Body Weight
Tobacco Smokeand Alcohol
Protein
Sodium,Caffeine,Soft Drinks,Vitamin K,Homocysteine,and Others
Diagnosis and MedicalTreatment
CalciumRecommendations
Calcium Supplements
Self-Check
Notes
Chapter 09: 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 Overweight?
The Body’s Energy Balance
Energy In and Energy Out
Estimated Energy Requirements
How Many Calories Do I Need Each Day?
The DRI Method of Estimating Energy Requirements
Body Weight versus Body Fatness
Body Mass Index
Measures of Body Composition and Fat Distribution
How Much Body Fat Is Ideal?
The Mystery of Obesity
Why Did I Eat That?
Inside-the-Body Causes of Obesity
Outside-the-Body Causes of Obesity
How the Body Losesand Gains Weight
Moderate Weight Loss versus Rapid Weight Loss
Weight Gain
Achieving and Maintaininga Healthy Body Weight
Are Fad Diets AllNonsense?
Are Low-CarbohydrateDiets Best?
Is Extra Protein Helpful?
Are Gluten-FreeDiets Best?
Are Fad Diets Nutritious?
Are the Diets Safe?
Moving Ahead
What Diet Strategies Are Best for Weight Loss?
Physical Activity for Weight Loss
What Strategies Are Best for Weight Gain?
Drugs and Surgery to Treat Obesity
Once I’ve Changed My Weight,How Can I Stay Changed?
Eating Disordersin Athletes
The Female Athlete Triad
Male Athletes and EatingDisorders
Anorexia Nervosa
Binge Eating Disorder
Eating Disordersin Society
Self-Check
Notes
Chapter 10: Nutrients, Recreational Physical Activity, and the Body’s Responses
Fitness
Benefits of Fitness
Monitoring Physical Activity in Canada
Nutrition and Physical Activity on the Net
The Essentials of Fitness
How Do My Muscles Become Physically Fit?
How Does Weight Training BenefitHealth and Fitness?
How Does Cardiorespiratory TrainingBenefit the Heart?
The Three Energy Systems
The Muscles’ Energy Reservoir
The Anaerobic Energy System
The Aerobic Energy System
Glucose Use and Storage
Activity Intensity, Glucose Use,and Glycogen Stores
Activity Duration Affects Glucose Use
Degree of Training Affects Glycogen Use
To Burn More Fat during Activity,Should Athletes Eat More Fat?
Using Protein and Amino Acids to BuildMuscles and Fuel Activity
How Much Protein Should an Athlete Consume?
Vitamins and Minerals—Keysto Performance
Do Nutrient Supplements BenefitAthletic Performance?
Nutrients of Special Concern
Fluids and Temperature Regulation in Physical Activity
Temperature Regulation
Fluid Needs during Physical Activity
Water
Electrolyte Losses and Replacement
Sodium Depletion
Other Beverages
Self-Check
Notes
Chapter 11: Diet and Health
Leading Causes of Death in Canada
Nutrition and Immunity
Lifestyle Choices and Risksof Degenerative Disease
Cardiovascular Diseases
How Atherosclerosis Develops
Risk Factors for CVD
Diet to Reduce CVD Risk
Nutrition and Hypertension
Canadian Recommendations for Hypertension
How Does Blood Pressure Work in the Body,and What Makes It Too High?
How Does Nutrition Affect Hypertension?
Nutrition and Cancer
How Does Cancer Develop?
Which Dietary Factors Most Influence a Person’sRisk of Developing Cancer?
Conclusion
Self-Check
Notes
Chapter 12: Food Safety and Food Biotechnology
Microbes and Food Safety
How Do Microbes in Food CauseIllness in the Body?
Food Safety from Farm to Table
Food Safety in the Kitchen
Which Foods Are Most Likely to Make People Sick?
How Can I Avoid Illness When Travelling?
Natural Toxins in Foods
Residues and Contaminantsin Foods
Pesticides
Animal Drugs
Environmental Contaminants
Effects of Food Processing on the Nutrients in Foods
Extended Shelf Life
Do Canned Foods Lose Nutrients?
Freezing
Drying
Extrusion
Food Additives
Regulations Governing Additives
Antimicrobial Agents
How Do Antioxidants Protect Food?
Artificial Colours
Artificial Flavours and MSG
Incidental Food Additives
Nutrient Additives
Self-Check
Notes
Chapter 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
Fish
Canadian Prenatal Programs
How Much Weight Should a WomanGain during Pregnancy?
Should Pregnant Women Be Physically Active?
Teen Pregnancy
Why Do Some Women Crave Pickles and Ice CreamWhile Others Can’t Keep Anything Down?
Some Cautions for the Pregnant Woman
Drinking during Pregnancy
Alcohol’s Effects
Fetal Alcohol Syndrome
Experts’ Advice
Troubleshooting
Lactation
Nutrition during Lactation
Breastfeeding: Other ImportantFactors to Keep in Mind*
Feeding the Infant
Nutrient Needs
Why Is Breast Milk So Good for Babies?
Formula Feeding
An Infant’s First Foods
Looking Ahead
Self-Check
Notes
Chapter 14: Child, Teen, and Older Adult
Early and Middle Childhood
Feeding a Healthy Young Child
Mealtimes and Snacking
Can Nutrient Deficiencies Impair a Child’sThinking or Cause Misbehaviour?
The Problem of Lead
Food Allergy, Intolerance, and Aversion
Does Diet Affect Hyperactivity?
Time Use, Television, and Children’sNutrition Problems
Is Breakfast Really the Most ImportantMeal of the Day for Children?
School Food Policy
How Nourishing Are the Lunches Served at School?
The Teen Years
Growth and Nutrient Needs of Teenagers
Other Vitamins and Minerals
Eating Patterns and Nutrient Intakes
The Later Years
Nutrition in the Later Years
Energy and Activity
Protein Needs
Carbohydrates and Fibre
Fats and Arthritis
Vitamin Needs
Water and the Minerals
Can Nutrition Help People Live Longer?
Can Foods or Supplements Affectthe Course of Alzheimer’s Disease?
Food Choices of Older Adults
Self-Check
Notes
Chapter 15: Hunger and the Global Environment
Hunger in Canada
The Challenge to Change
Hunger and Malnutrition
Canadian Programs Promoting Food Security,Including Nutrition North Canada
What Is the State of World Hunger?
Food Shortage and Armed Conflict
Chronic Hunger
Focus on Women
World Food Supply
Environmental Degradationand Hunger
Moving toward Solutions
Sustainable Development Worldwide
How Can People Engage in Activismand Simpler Lifestyles at Home?
Self-Check
Notes
Appendix Table of Contents
Appendix A: Canadian Nutrition Recommendations
Canadian Nutrition Recommendations
Appendix B: Aids to Calculation
Conversion Factors
Nutrient Unit Conversions
Percentages
Weights and Measures
Appendix C: Canadian Diabetes Association—”Beyond the Basics” Chart
Appendix D: Answers to Self-Check Questions
Appendix E: Physical Activity and EnergyRequirements
Calculating Your Physical Activity Level
Guesstimating Your Physical Activity Level
Using a Shortcut to Estimate Total Energy Expenditure
Appendix F: Dietary Approaches to StopHypertension (DASH) Eating Plan and Discretionary Calorie Allo
Glossary
Index
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