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Ebook details:
عنوان: The Science of Nutrition (5th Edition)
نویسنده: Medicine & Health Science Books @ Amazon.com
ناشر: Pearson; 5 edition (January 14, 2019)
زبان: English
شابک: 0134898672, 978-0134898674
حجم: 408 Mb
فرمت: Image pdf with ocr

Title Page Copyright Page Dedication Page About the Authors Acknowledgments Brief Contents Contents 1 The Science of Nutrition:Linking Food, Function, and Health How Can You Interpret Research Study Results? Research Involves Applying the Scientific Method Focus Figure 1.5 The Scientific Method Various Types of Research Studies Tell Us Different Stories What Is the Science of Nutrition and How Did It Evolve? How Does Nutrition Contribute to Health? Nutrition Is One of Several Factors Supporting Wellness A Healthful Diet Can Prevent Some Diseases and Reduce the Risk for Others Focus Figure 1.2 The Relationship Between Nutrition and Human Disease Healthy People 2020 Identifies Nutrition‐Related Goals for the United States What Are Nutrients? Three Macronutrients Provide Energy Focus Figure 1.3 The Six Groups of Nutrients Found in Foods Micronutrients Assist in the Regulation of Physiologic Processes Water Supports All Body Functions Foods Also Provide Beneficial Non‐Nutrient Compounds What Are the Current Dietary Intake Recommendations and How Are They Used? The Dietary Reference Intakes Identify a Healthy Person’s Nutrient Needs Focus Figure 1.4 Dietary Reference Intakes (DRIs) Diets Based on the Dietary Reference Intakes Promote Wellness How Do Nutrition Professionals Assess Nutritional Status? There Are Five Domains of Nutritional Status Assessment A Finding of Malnutrition Requires Further Classification How Can You Use Your Knowledge of Research to Evaluate Nutrition Claims? Watch for Conflict of Interest and Bias Evaluate the Quality of the Sources and Content of the Claims Evaluate a Website’s Credibility Which Sources of Nutrition Advice Are Trustworthy? Trustworthy Experts Are Educated and Credentialed Government Sources of Information Are Usually Trustworthy Professional Organizations Provide Reliable Nutrition Information Nutrition Myth or Fact? Nutrigenomics: Personalized Nutrition or Pie in the Sky? StudyPlan Mastering Nutrition 2 Designing a Healthful Diet What Is a Healthful Diet? A Healthful Diet Is Adequate A Healthful Diet Is Moderate A Healthful Diet Is Nutrient Dense A Healthful Diet Is Balanced A Healthful Diet Is Varied Focus Figure 2.1 Optimizing Nutrient Density How Can Reading Food Labels Help You Improve Your Diet? Five Components Must Be Included on Food Labels Use the Nutrition Facts Panel to Evaluate and Compare Foods Focus Figure 2.3 The Nutrition Facts Panel Food Labels Can Display a Variety of Claims How Do the Dietary Guidelines for Americans Promote a Healthful Diet? The Five Guidelines Encourage a Healthful Eating Pattern A Healthful Eating Pattern Has Key Components A Healthful Eating Pattern Is Based on Three Underlying Principles How Can the USDA Food Patterns Help You Design a Healthful Diet? Log Onto MyPlate Limit Empty Calories Watch Your Serving Size What Other Tools Can Help You Design a Healthful Diet? A Mediterranean‐Style Eating Pattern Is Healthful The Exchange System Can Help You Follow a Healthful Eating Pattern Consider the Healthy Eating Plate or the Power Plate Get Some High‐Tech Help Can Eating Out Be Part of a Healthful Diet? Eating Out Can Have Hidden Costs There Are Many Healthful Ways to Eat Out Nutrition Myth or Fact? Nutrition Advice from the U.S. Government: Is Anyone Listening? StudyPlan Mastering Nutrition 3 The Human Body: Are We Really What We Eat? Why Do We Feel the Urge to Eat? The Hypothalamus Prompts Hunger in Response to Various Signals Environmental Cues Trigger Appetite What Happens to the Food We Eat? Focus Figure 3.4 Digestion Overview Digestion Begins in the Mouth The Esophagus Propels Food into the Stomach The Stomach Mixes, Digests, and Stores Food Most Digestion and Absorption Occurs in the Small Intestine The Large Intestine Stores Food Waste Until It Is Excreted How Does the Body Accomplish Chemical Digestion? Enzymes and Hormones Play Roles in Digestion Accessory Organs Produce, Store, and Secrete Chemicals Involved in Digestion How Does the Body Absorb and Transport Digested Nutrients? A Specialized Lining Enables the Small Intestine to Absorb Nutrients Four Types of Absorption Occur in the Small Intestine Focus Figure 3.15 Small Intestine Structure/Function Blood and Lymph Transport Nutrients and Wastes How Does the Neuromuscular System Support the Gastrointestinal System? The Muscles of the Gastrointestinal Tract Mix and Move Food Nerves Control the Contractions and Secretions of the Gastrointestinal Tract What Disorders Are Related to Digestion, Absorption, and Elimination? Belching and Flatulence Are Common Heartburn and Gastroesophageal Reflux Disease (GERD) Are Caused by Reflux of Gastric Juice A Peptic Ulcer Is an Area of Erosion in the GI Tract Gallstones Are Deposits in the Gallbladder Some People Experience Disorders Related to Specific Foods Vomiting Can Be Acute or Chronic Crohn’s Disease and Colitis Are Inflammatory Bowel Diseases Diarrhea, Constipation, and Irritable Bowel Syndrome Are Functional Disorders Cancer Can Develop in Any Part of the Gastrointestinal System Nutrition Myth or Fact? Should You Grow Your Microbiome? StudyPlan Mastering Nutrition 4 Carbohydrates: Plant‐Derived Energy Nutrients What Are Carbohydrates? Simple Carbohydrates Include Monosaccharides and Disaccharides Oligosaccharides and Polysaccharides Are Complex Carbohydrates How Does the Body Process Carbohydrates? Digestion Breaks Down Most Carbohydrates into Monosaccharides Focus Figure 4.6 Carbohydrate Digestion Overview The Liver Converts Most Non‐Glucose Monosaccharides into Glucose Fiber Is Excreted from the Large Intestine How Does the Body Regulate Blood Glucose Levels? Insulin and Glucagon Regulate Blood Glucose Levels Focus Figure 4.8 Regulation of Blood Glucose Fructose Does Not Stimulate Insulin Release Other Hormones Increase Blood Glucose Levels The Glycemic Index Shows How Foods Affect Our Blood Glucose Levels Why Do We Need Carbohydrates? Carbohydrates Provide Energy for Daily Activities and Exercise Carbohydrates Spare Protein and Prevent Ketoacidosis Fiber Helps Us Stay Healthy How Much Total Carbohydrate and Added Sugar Should We Eat? The RDA for Total Carbohydrate Reflects Glucose Use by the Brain Most Americans Eat Too Much Added Sugar Sugars Are Blamed for Many Health Problems How Much Fiber Do We Need, and What Are the Best Sources? Whole Grains Are Excellent Sources of Fiber Other Good Sources of Fiber Are Vegetables, Fruits, Nuts, and Seeds Focus Figure 4.16 Maximizing Fiber Intake What’s the Story on Alternative Sweeteners? Limited Use of Alternative Sweeteners Is Not Harmful The Effect of Artificial Sweeteners on Weight Management Is Unclear What Disorders Are Related to Carbohydrate Metabolism? Diabetes Is Impaired Regulation of Glucose Diabetes Damages Blood Vessels There Are Two Main Forms of Diabetes Focus Figure 4.20 Diabetes Three Blood Tests Are Used to Diagnose Diabetes You Can Reduce Your Risk for Type 2 Diabetes Dietary Counseling Can Help People Living with Diabetes Hypoglycemia Is Low Blood Glucose Lactose Intolerance Is an Inability to Digest Lactose Nutrition Myth or Fact? Are Added Sugars the Cause of the Obesity Epidemic? StudyPlan Mastering Nutrition 4.5 inDEPTH Alcohol What Is Alcohol and How Is It Metabolized? Fermentation of Sugar Yields Alcohol Alcohol Is Metabolized in the Stomach and Liver What Do We Know about Moderate Alcohol Intake? Moderate Alcohol Intake Can Offer Certain Health Benefits Moderate Alcohol Intake Is a Concern for Some People What Are Two Alcohol Use Disorders? Alcohol Abuse Endangers Health, Functioning, or Relationships Alcohol Dependence Is a Disease What Are the Effects of Alcohol Use Disorders? Alcohol Hangovers Reduced Brain Function Alcohol Poisoning Reduced Liver Function Increased Risk for Chronic Disease Malnutrition Increased Risk for Traumatic Injury Fetal and Infant Health Problems How Can You Take Control of Your Alcohol Intake? Try These Personal Strategies Assess Your Alcohol Intake Get Help How Can You Talk to Someone about Their Alcohol Use? 5 Lipids: Essential Energy‐Supplying Nutrients What Are Lipids? Triglycerides Are the Most Common Food‐Based Lipid Phospholipids Combine Lipids with Phosphate Sterols Have a Ring Structure Why Are Some Triglycerides Better than Others? Fatty Acid Chain Length Affects Digestion and Absorption Level of Hydrogen Saturation Influences Health Effects Carbon Bonding Influences Shape Trans Fatty Acids Are Especially Harmful Essential Fatty Acids Have Unique Health Benefits How Does the Body Process Lipids? The Gallbladder, Liver, and Pancreas Assist in Fat Digestion Focus Figure 5.8 Lipid Digestion Overview Absorption of Lipids Occurs Primarily in the Small Intestine Fat Is Stored in Adipose Tissues for Later Use Why Do We Need Lipids? Lipids Supply Energy When We Are at Rest Lipids Fuel Physical Activity Body Fat Provides Stored Energy and Protection Dietary Fat Enables the Transport of Fat‐Soluble Vitamins Lipids Help Maintain Many Cell Functions Fats Contribute to the Flavor and Texture of Foods How Much Dietary Fat Should We Eat? Total Fat Intake Should Stay Within the AMDR Aim for a Balance of the Essential Fatty Acids Limit Saturated Fats Avoid Trans Fatty Acids Avoid Excessive Dietary Cholesterol Meal Focus Figure 5.14 Reducing Saturated Fat How Can You Choose the Most Healthful Fats? Eat More Sustainable Fish Pick Plants Don’t Let the Fats Fool You! Watch Out When You’re Eating Out! Be Aware of Fat Replacers Fat Blockers Contribute Minimally to Weight Loss What Role Do Lipids Play in Cardiovascular Disease? Cardiovascular Disease Involves the Heart or Blood Vessels Focus Figure 5.16 Atherosclerosis Many Risk Factors for Cardiovascular Disease Are Modifiable Blood Lipid Levels Are Linked to Cardiovascular Disease Risk Focus Figure 5.18 Lipoprotein Transport and Distribution Lifestyle Changes Can Prevent or Reduce the Risk for Cardiovascular Disease Prescription Medications Can Reduce Cardiovascular Disease Risk What Role Do Lipids Play in Cancer? Nutrition Myth or Fact? Are Saturated Fats Bad or Benign? StudyPlan Mastering Nutrition 6 Proteins: Crucial Components of All Body Tissues What Are Proteins? The Building Blocks of Proteins Are Amino Acids The Body Can Synthesize Only Some Amino Acids How Are Proteins Made? Amino Acids Bond to Form a Variety of Peptides Genes Regulate Amino Acid Binding Protein Turnover Involves Synthesis and Degradation Protein Organization Determines Function Focus Figure 6.6 Protein Synthesis Protein Denaturation Affects Shape and Function Protein Synthesis Can Be Limited by Missing Amino Acids Protein Synthesis Can Be Enhanced by Mutual Supplementation How Does the Body Process Proteins? Stomach Acids and Enzymes Break Proteins Into Short Polypeptides Enzymes in the Small Intestine Break Polypeptides Into Single Amino Acids Focus Figure 6.11 Protein Digestion Overview Protein Digestibility Affects Protein Quality Why Do We Need Proteins? Proteins Contribute to Cell Growth, Repair, and Maintenance Proteins Act as Enzymes and Hormones Proteins Help Maintain Fluid and Electrolyte Balance Proteins Help Maintain Acid–Base Balance Proteins Help Maintain a Strong Immune System Proteins Serve as an Energy Source Proteins Assist in the Transport and Storage of Nutrients Proteins Are Critical to Nerve Function, Blood Clotting, and Wound Healing How Much Protein Should We Eat? Nitrogen Balance Is a Method Used to Determine Protein Needs The RDA May Not Meet Everyone’s Protein Needs Most Americans Meet or Exceed the RDA for Protein Meal Focus Figure 6.16 Choosing Nutrient‐Dense Proteins The Health Effects of High Protein Intake Are Unclear How Can You Choose the Most Healthful Proteins? Legumes Are a Key Source of Plant Protein Nuts Are a Healthful High‐Protein Food Quorn and Ancient Grains Are “New” Protein‐Rich Foods Protein and Amino Acid Supplements Don’t Live Up to Their Hype Can a Vegetarian Diet Provide Adequate Protein? There Are Many Types of Vegetarian Diets People Choose Vegetarianism for Many Different Reasons A Vegetarian Diet Can Present Some Challenges MyPlate Can Help You Plan a Vegetarian Diet What Disorders Are Related to Protein Intake or Metabolism? Protein Deficiency Can Result in Severe Illness and Death Numerous Disorders Are Related to Genetic Defects Nutrition Myth or Fact? Are Current Protein Recommendations High Enough? StudyPlan Mastering Nutrition 7 Metabolism: From Food to Life Why Is Metabolism Essential for Life? Anabolism and Catabolism Require or Release Energy Energy Stored in Adenosine Triphosphate Fuels the Work of All Body Cells What Chemical Reactions Are Fundamental to Metabolism? Dehydration Synthesis and Hydrolysis Reactions Involve Water Focus Figure 7.4 Overview of Metabolism In Phosphorylation Reactions, Molecules Exchange Phosphate In Oxidation–Reduction Reactions, Molecules Exchange Electrons Enzymes Mediate Metabolic Reactions How Is Energy Extracted From Carbohydrates? In Glycolysis, Glucose Is Broken Down Into Pyruvate In the Absence of Oxygen, Pyruvate Is Converted to Lactate In the Presence of Oxygen, Pyruvate Is Converted to Acetyl CoA The TCA Cycle Begins With the Entry of Acetyl CoA Oxidative Phosphorylation Captures Energy as ATP How Is Energy Extracted From Fats? Glycerol Is Converted to Pyruvate Fatty Acids Are Converted to Acetyl CoA Fatty Acids Cannot Be Converted to Glucose Ketones Are a By‐Product of Fat Catabolism How Is Energy Extracted From Proteins? In Proteolysis, Proteins Are Broken Down to Amino Acids In Oxidative Deamination, the Amino Group Is Removed After Deamination, the Carbon Skeleton Feeds Into Energy Production Excess Protein Is Stored as Fat Ammonia Is a By‐Product of Protein Catabolism How Is Alcohol Metabolized? Alcohol Is Metabolized Through Oxidation Oxidation of Alcohol Begins in the Stomach Oxidation of Alcohol Continues in the Liver How Is Energy Stored? The Energy of Dietary Glucose Is Stored as Muscle and Liver Glycogen The Energy of Dietary Triglycerides Is Stored as Adipose Tissue The Energy of Dietary Proteins Is Found as Circulating Amino Acids How Are Key Nutrient Compounds Synthesized? Gluconeogenesis Is the Synthesis of Glucose Lipogenesis Is the Synthesis of Fatty Acids Cholesterol Is Synthesized From Acetyl CoA Transamination Allows Synthesis of Nonessential Amino Acids What Hormones Regulate Metabolism? How Do Feeding and Fasting Affect Metabolism? Feeding Is an Anabolic State Focus Figure 7.28a Metabolic Response to Feeding Short‐Term Fasting Stimulates Catabolism Prolonged Starvation Triggers Dramatic Changes in Metabolism Focus Figure 7.28b Metabolic Response to Fasting Nutrition Myth or Fact? “Speed Up Your Metabolism!” Is It Just a Dream? StudyPlan Mastering Nutrition 7.5 inDEPTH Vitamins and Minerals: Micronutrients with Macro Powers How Were the Micronutrients Discovered? How Are Vitamins Classified? Vitamins Are Classified According to Their Solubility The Same Vitamin Can Have Different Names and Forms How Are Minerals Classified? Minerals Are Classified According to Intake Requirements The Same Mineral Can Have Different Forms How Do Our Bodies Use Micronutrients? What We Eat Differs From What We Absorb What We Eat Differs From What Our Cells Use What Are Some Controversies in Micronutrient Metabolism? Are Supplements Healthful Sources of Micronutrients? Meal Focus Figure 1 Maximizing Micronutrients Can Micronutrients Prevent or Treat Chronic Disease? Do More Essential Micronutrients Exist? 8 Nutrients Involved in Energy Metabolism How Does the Body Regulate Energy Metabolism? The Body Requires Vitamins and Minerals to Produce Energy Some Micronutrients Assist with Nutrient Transport and Hormone Production How Do Thiamin, Riboflavin, and Niacin Assist in Energy Metabolism? Thiamin (Vitamin B1) Contributes to Carbohydrate and Protein Metabolism Riboflavin (Vitamin B2) Supports Carbohydrate, Protein, and Fat Metabolism Niacin Is Essential to Carbohydrate, Protein, and Fat Metabolism How Do Vitamin B6, Folate, and Vitamin B12 Support Energy Metabolism? Vitamin B6 (Pyridoxine) Is Critical for Amino Acid Metabolism Folate Assists Amino Acid Metabolism Vitamin B12 (Cobalamin) Supports DNA Synthesis and Homocysteine Metabolism What Are the Roles of Pantothenic Acid, Biotin, and Choline in Energy Metabolism? Pantothenic Acid Supports Metabolism of Fatty Acids Biotin Is Involved in Carbohydrate, Protein, and Fat Metabolism Choline Is Important in Lipid Metabolism and Transport How Do Minerals Help Regulate Energy Metabolism? Iodine Is a Component of Thyroid Hormones Chromium Enhances Glucose Transport Manganese Plays Many Roles in Metabolism Sulfur Is a Component of Thiamin and Biotin Does B‐Vitamin Intake Influence the Body’s Capacity for Physical Activity? Nutrition Myth or Fact? Treating Premenstrual Syndrome With Vitamin B6 and Folic Acid: Does It Wor StudyPlan Mastering Nutrition 9 Nutrients Involved in Fluid and Electrolyte Balance What Is Body Fluid? Body Fluid Is the Liquid Portion of Cells and Tissues Body Fluid Is Composed of Water and Solutes Why Do We Need Water and Electrolytes? Water Performs Functions Critical to Life Electrolytes Support Many Body Functions Focus Figure 9.5 Fluid and Electrolyte Balance How Does the Body Maintain Fluid Balance? We Gain Fluids Through Consumption and Metabolism We Lose Fluids Through Urine, Sweat, Evaporation, Exhalation, and Feces How Does the Body Maintain Acid–Base Balance? How Much Water Should We Drink, and What Are the Best Sources? Our Requirements for Water Are Individualized Public Tap Water Is Safe to Drink All Beverages Are Not Created Equal How Do Four Major Minerals Contribute to Fluid Balance? Sodium Is the Body’s Major Extracellular Cation Potassium Is the Body’s Major Intracellular Cation Chloride Is the Body’s Major Extracellular Anion Phosphorus Is the Body’s Major Intracellular Anion What Disorders Are Related to Fluid and Electrolyte Imbalances? Dehydration Develops as Fluid Loss Exceeds Fluid Intake Dehydration Increases the Risk for Heat Illnesses Overhydration Is Also Dangerous One‐Third of Americans Have Hypertension Electrolyte Imbalances Can Cause Seizures Kidney Disorders Commonly Affect Body Fluids Congestive Heart Failure May Be Managed With Fluid Restriction Nutrition Myth or Fact? Low Sodium Diets: Fit for All or Just a Few? StudyPlan Mastering Nutrition 10 Nutrients Involved in Antioxidant Function and Vision What Are Antioxidants and How Does the Body Use Them? Oxidation Is a Chemical Reaction in Which Atoms Lose Electrons Free Radicals Can Destabilize Other Molecules and Damage Cells Antioxidants Work by Stabilizing Free Radicals or Opposing Oxidation What Makes Vitamin E a Key Antioxidant? There Are Several Forms of Vitamin E Vitamin E Donates an Electron to Free Radicals How Much Vitamin E Should We Consume? Why Is Vitamin C Critical to Health and Functioning? Vitamin C Helps Synthesize Tissues and Functional Compounds Vitamin C Acts as an Antioxidant and Boosts Absorption of Iron How Much Vitamin C Should We Consume? What Minerals Act in Antioxidant Enzyme Systems? Selenium Is a Critical Component of the Glutathione Peroxidase Enzyme System Copper, Iron, Zinc, and Manganese Assist in Antioxidant Function What Is Beta‐Carotene, and What Are Its Roles in the Body? Beta‐Carotene Is a Provitamin Beta‐Carotene Has Antioxidant Properties How Much Beta‐Carotene Should We Consume? How Does Vitamin A Support Vision and Other Functions? There Are Three Active Forms of Vitamin A Vitamin A Is Essential to Sight Focus Figure 10.17 Vitamin A’s Role in Vision Vitamin A Supports Cell Differentiation, Reproduction, and Bone Growth Vitamin A Derivatives Are Effective in Treating Acne How Much Vitamin A Should We Consume? How Is Cancer Related to Free‐Radical Damage? Cancer Is a Group of Diseases Characterized by Cells Growing Out of Control Cancer Develops in Three Stages A Variety of Factors Influence Cancer Risk Antioxidants Play a Role in Reducing Cancer Risk Early Diagnosis and Treatment Improves Prognosis What Role Does Free Radical Damage Play in Cardiovascular Disease? Nutrition Myth or Fact? Phytochemicals: Another Advantage of Plants? StudyPlan Mastering Nutrition 10.5 inDEPTH The Safety and Effectiveness of Dietary Supplements How Are Dietary Supplements Regulated? Are There Special Precautions for Herbs? Should You Take a Micronutrient Supplement? 11 Nutrients Involved in Bone Health How Does the Body Maintain Bone Health? The Composition of Bone Provides Strength and Flexibility The Constant Activity of Bone Tissue Promotes Bone Health How Do We Assess Bone Health? Why Is Calcium Critical to Healthy Bone? Calcium Plays Many Roles Critical to Body Functioning Calcium Bioavailability Varies Focus Figure 11.5 Regulation of Blood Calcium How Much Calcium Should We Consume? How Does Vitamin D Contribute to Bone Health? Vitamin D Has Many Regulatory Functions Vitamin D Synthesis Requires Sunlight How Much Vitamin D Do We Need? How Does Vitamin K Help Maintain Bone Health? Vitamin K Serves as a Coenzyme Contributing to Bone Health How Much Vitamin K Should We Consume? How Do Phosphorus, Magnesium, and Fluoride Support Bone Health? Phosphorus Is Part of the Mineral Complex of Bone Magnesium Builds Bone and Helps Regulate Calcium Balance Fluoride Helps Develop and Maintain Teeth and Bones Why Is Osteoporosis Harmful, and What Are the Risk Factors and Treatments? Osteoporosis Contributes to Fractures and Other Complications A Variety of Factors Influence Osteoporosis Risk Certain Treatments Can Slow Bone Loss Nutrition Myth or Fact? Preserving Bone Mass: Are Supplements the Solution? StudyPlan Mastering Nutrition 12 Nutrients Involved in Blood Health and Immunity What Are the Functions and Components of Blood? Why Is Iron Essential to Blood Health? Iron Transports Oxygen The Body Tightly Regulates Iron Homeostasis How Much Iron Should We Consume? How Does Zinc Support Blood Health? Zinc Has Enzymatic, Structural, and Regulatory Functions Several Factors Influence Zinc Absorption and Transport How Much Zinc Should We Consume? What Is the Role of Copper in Blood Health? Copper Functions in Blood Health and Energy Metabolism Several Factors Influence Copper Absorption and Transport How Much Copper Should We Consume? What Vitamins Help Maintain Blood Health? Vitamin K Assists in the Synthesis of Clotting Factors Vitamin B6 Is Essential for the Synthesis of Heme Folate Is Essential for the Production of Red Blood Cells Vitamin B12 Is Necessary for the Proper Formation of Red Blood Cells What Is the Immune System, and How Does It Function? Nonspecific Immunity Protects Against All Potential Invaders Specific Immunity Protects Against Identified Antigens How Does Nutrition Affect the Immune System? Infection Can Cause Loss of Energy and Micronutrients Protein–Energy Malnutrition Impairs Immune Function Obesity Increases the Incidence and Severity of Infections Essential Fatty Acids Make Signaling Molecules for the Immune System Certain Vitamins and Minerals Are Critical to a Strong Immune Response The GI Flora Contribute to Immune Health Nutrition Myth or Fact? Do Zinc Lozenges Help Fight the Common Cold? StudyPlan Mastering Nutrition 13 Achieving and Maintaining a Healthful Body Weight What Is a Healthful Body Weight? How Can You Evaluate Your Body Weight? Determine Your Body Mass Index (BMI) Measure Your Body Composition Assess Your Fat Distribution Patterns How Does Energy Balance Influence Body Weight? Focus Figure 13.4 Energy Balance Energy Intake Is the Kilocalories We Consume Each Day Energy Expenditure Includes More Than Just Physical Activity Research Suggests Limitations of the Energy Balance Equation What Factors Influence Body Weight? Genes Influence Body Weight in Different Ways Metabolic Factors Influence Weight Loss and Gain Physiologic Factors Influence Body Weight Sociocultural Factors Affect Food Choices and Body Weight What Makes Obesity Harmful, and Why Does It Occur? Obesity Is Linked to Chronic Diseases and Premature Death Multiple Factors Contribute to Obesity Focus Figure 13.7 Complexities of the Contributors to Obesity Obesity Does Respond to Diet and Exercise Weight Loss Can Be Enhanced With Prescription Medications Many Supplements Used for Weight Loss Contain Stimulants Surgery Can Be Used to Treat Morbid Obesity How Can You Lose Weight Safely and Keep It Off? Avoid Fad Diets Many Diets Focus on Macronutrient Composition If You Design Your Own Diet Plan, Include the Three Strategies Meal Focus Figure 13.9 Managing Calorie Intake What If You Need to Gain Weight? For Safe and Effective Weight Gain, Choose Nutrient‐Dense Foods Amino Acid and Protein Supplements Do Not Increase Muscle Mass Nutrition Myth or Fact? High‐Carbohydrate, Moderate‐Fat Diets—Have They Been Oversold? StudyPlan Mastering Nutrition 14 Nutrition and Physical Activity: Keys to Good Health What Are the Benefits of Physical Activity? Physical Activity Increases Our Fitness Physical Activity Reduces Our Risk for Chronic Diseases How Much Physical Activity Is Enough? Many Americans Are Inactive Three Sets of National Guidelines Recommend Varying Levels of Physical Activity How Can You Improve Your Fitness? Assess Your Current Level of Fitness Identify Your Personal Fitness Goals Make Your Program Varied, Consistent, and Fun! Appropriately Overload Your Body Include a Warm‐Up and a Cool‐Down Period Keep It Simple, Take It Slow What Fuels Physical Activity? The ATP–CP Energy System Uses Creatine Phosphate to Regenerate ATP The Breakdown of Carbohydrates Provides Energy for Both Brief and Long‐Term Exercise Focus Figure 14.7 What Fuels Our Activities? Aerobic Breakdown of Fats Supports Exercise of Low Intensity and Long Duration Amino Acids Are Not Major Sources of Fuel During Exercise How Does Physical Activity Affect Energy and Macronutrient Needs? Vigorous Exercise Increases Energy Needs Meal Focus Figure 14.10 Energy for Athletes: Meeting High Energy Demands Carbohydrate Needs Increase for Many Active People Moderate Fat Consumption Is Enough to Support Most Activities Many Athletes Have Increased Protein Needs How Does Physical Activity Affect Fluid and Micronutrient Needs? Physical Activity Increases the Risk for Dehydration and Heat Illnesses Adequate Fluid Replacement Is Critical Before, During, and After Exercise Inadequate Micronutrient Intake Can Diminish Health and Performance Nutrition Myth or Fact? Are Ergogenic Aids Necessary for Active People? StudyPlan Mastering Nutrition 14.5 inDEPTH Disorders Related to Body Image, Eating, and Exercise What Is Body Image, and How Does It Influence Health? Body Image Influences Eating Behaviors Body Image Influences Exercise Behaviors Body Dysmorphic Disorder Is a Psychiatric Diagnosis What Factors Contribute to Disorders Related to Body Image, Eating, and Exercise? Influence of Genetic Factors Influence of Family Influence of Personality and Comorbidities Influence of Media Influence of Sociocultural Factors What Psychiatric Eating Disorders Are Recognized? Anorexia Nervosa Involves Self‐Starvation Bulimia Nervosa Involves Binging and Purging Binge‐Eating Disorder Commonly Leads to Weight Gain What Syndromes of Disordered Eating and Exercise Are Recognized? Otherwise Specified Feeding and Eating Disorders (OSFED) Are Emerging Syndromes Relative Energy Deficiency in Sport Involves Energy Imbalance How Are Eating Disorders Treated? Inpatient and Outpatient Treatment Is Available Discussing the Problem Can Help 15 Food Safety and Technology: Protecting Our Food What Is Foodborne Illness and Why Is It a Critical Concern? Ingestion of Contaminants Prompts Acute Illness Reducing Foodborne Illness Is a Challenge What Causes Most Foodborne Illness? Several Types of Microorganisms Contaminate Foods Some Foodborne Illness Is Due to Toxins Certain Conditions Help Microorganisms Multiply in Foods How Can You Prevent Foodborne Illness? Clean: Wash Your Hands and Kitchen Surfaces Often Separate: Don’t Cross‐Contaminate Chill: Store Foods in the Refrigerator or Freezer Cook: Heat Foods Thoroughly Protect Yourself from Toxins in Foods Be Choosy When Eating Out—Close to Home or Far Away How Is Food Spoilage Prevented? What Are Food Additives, and Are They Safe? Food Additives Include Nutrients and Preservatives Other Food Additives Include Flavorings, Colorings, and Other Agents Are Food Additives Safe? How Is Genetic Modification Used in Food Production? What Are Food Residues and How Do They Harm Our Health? Persistent Organic Pollutants Can Cause Serious Illness Persistent Organic Pollutants Include a Broad Range of Substances Pesticides Protect Against Crop Losses—But at a Cost Growth Hormones and Antibiotics Are Used in Animals Are Organic Foods Worth the Cost? To Be Labeled Organic, Foods Must Meet Federal Standards Organic Foods Are Safer but Not Necessarily More Nutritious Nutrition Myth OR Fact? Genetically Modified Foods: A Blessing or a Curse? StudyPlan Mastering Nutrition 16 Food Equity, Sustainability, and Quality: The Challenge of “Good” Food How Prevalent Is Food Insecurity? About 815 Million People Worldwide Are Hungry Over 17 Million American Households Are Food Insecure Why Don’t All People Have Access to Nourishing Food? Acute Food Shortages Are Often Caused by Weather Events and Wars The Major Cause of Chronic Hunger Is Unequal Distribution of Food Overpopulation Contributes to Chronic Food Shortages Local Conditions Can Contribute to Chronic Hunger Climate Change Threatens Global Food Security What Problems Are Linked to Undernourishment? Low Energy Intake Promotes Wasting, Stunting, and Mortality Micronutrient Deficiencies Lead to Preventable Diseases Undernourishment Promotes Socioeconomic Problems How Could Limited Access to Nourishing Food Promote Obesity? A Double Burden of Malnutrition Is Evident in Transitioning Populations Physical and Socioeconomic Factors May Promote Obesity Among the Poor Is Our Food Equitably Produced and Sold? Farm Labor Is Dangerous and Poorly Paid Food Retail and Service Work Maintains the “Working Poor” How Does Industrial Agriculture Affect the Security, Sustainability, and Diversity of Our Food Suppl Industrial Agriculture Has Increased Food Security but Threatens Our Environment Monopolization of Agriculture Reduces Food Diversity The Food Industry Influences America’s Diet What Initiatives Are Addressing the Challenges of Good Food? Many International Initiatives Increase Access to Nourishing Food National and Local Programs Help Nourish Americans Sustainable Agriculture Reduces Environmental Impact and Increases Food Diversity Corporate and Philanthropic Initiatives Are Promoting Good Food What Can You Do to Promote Good Food? Support Food Security Purchase Fair Trade Goods Choose Foods That Are Healthful for You and the Environment Nutrition Myth or Fact? Meat Consumption and Climate Change: Tofu to the Rescue? StudyPlan Mastering Nutrition 17 Nutrition Through the Life Cycle: Pregnancy and the First Year of Life Why Is Nutrition Important Before Conception? How Does Nutrition Support Fetal Development? The First Trimester Is Characterized by Cell Multiplication and Tissue Differentiation During the Second and Third Trimesters, Most Growth Occurs Appropriate Weight Gain Is Essential What Are a Pregnant Woman’s Nutrient Needs? Macronutrients Provide Energy and Build Tissues Micronutrients Support Increased Energy Needs and Tissue Growth Fluid Needs of Pregnant Women Increase What Are Some Common Nutrition‐Related Concerns of Pregnancy? Some Disorders of Pregnancy Are Related to Nutrition Maternal Age Can Affect Pregnancy A Careful Vegetarian Diet Is Safe During Pregnancy Exercise Is Recommended for Most Pregnant Women Certain Substances Can Harm the Fetus How Does Nutrition Support Lactation? Lactation Is Maintained by Hormones and Infant Suckling Breastfeeding Women Have High Nutrient Needs Meal Focus Figure 17.11 Meeting The Nutrient Needs of Breastfeeding Women What Are Some Advantages and Challenges of Breastfeeding? Breast Milk Is Nutritionally Superior to Infant Formula Breastfeeding Has Many Other Benefits for the Infant and Mother Physical and Social Concerns Can Make Breastfeeding Challenging What Are an Infant’s Nutrient Needs? Nutrition Fuels Infant Growth and Activity Infants Have Unique Nutrient Needs Infant Formula Is a Nutritious Alternative to Breast Milk What Are Some Common Nutrition‐Related Concerns of Infancy? Infants Begin to Need Solid Foods Around 6 Months of Age Some Foods and Beverages Are Not Safe for Infants Some Infants Develop Disorders or Distress Related to Food and Feeding Nutrition Myth or Fact? The Fetal Environment: Does It Leave a Lasting Impression? StudyPlan Mastering Nutrition 18 Nutrition Through the Life Cycle: Childhood and Adolescence What Are a Toddler’s Nutrient Needs? As Activity Expands, More Energy Is Needed Toddlers’ Micronutrient Needs Increase Adequate Fluid Is Critical What Are Some Common Nutrition‐Related Concerns of Toddlerhood? Food Choices Should Be Appropriate, Nutritious, and Fun New Foods Should Be Introduced Gradually Vegetarian Diets Should Be Planned with Care Toddlers Should Be Monitored for Lead Toxicity What Are a Child’s Nutrient Needs? Childhood Growth and Activity Boosts Energy and Nutrient Needs Micronutrient Recommendations for Children Increase Children Need Five to Eight Cups of Fluid per Day What Are Some Common Nutrition‐Related Concerns of Childhood? Parents Can Model Nutritious Food Choices Iron‐Deficiency Anemia Affects Many Children Millions of American Children Experience Food Insecurity and Hunger How Does School Attendance Affect Children’s Nutrition? School Attendance Can Reduce Intake of Nourishing Foods School Attendance Can Boost Children’s Access to Nourishing Foods What Are an Adolescent’s Nutrient Needs? Adolescence Is a Period of Dramatic Change Adolescents’ Nutrient Needs Reflect Their Rapid Growth What Are Some Common Nutrition‐Related Concerns of Adolescence? Most Adolescents Choose Their Own Foods Body Image and Eating Disorders Often Emerge During Adolescence Dietary Choices May Influence Acne Risk Substance Abuse Has Nutritional Implications What Makes Pediatric Obesity Harmful, and Why Does It Occur? Pediatric Obesity Leads to Serious Health Problems Pediatric Obesity Is Multifactorial Can Pediatric Obesity Be Prevented or Treated? A Healthful Diet Can Help Prevent Pediatric Obesity An Active Lifestyle Can Help Prevent Pediatric Obesity Pediatric Obesity Does Respond to Treatment Nutrition Myth or Fact? Bariatric Surgery for Adolescents: Is It the Answer? StudyPlan Mastering Nutrition 19 Nutrition Through the Life Cycle: The Later Years What Are the Demographics of Aging? The American Population Is Aging Life Expectancy Has Increased Dramatically in the Last Century Why Do We Age? Two Theories Attempt to Explain Aging Some Lifestyle Factors Accelerate Aging How Do We Age? Sensory Perception Declines Gastrointestinal Function Changes Body Composition Changes Changes in Tissues and Organs Reduce Functioning What Are an Older Adult’s Nutrient Needs? Older Adults Have Lower Energy Needs Macronutrient Recommendations Are Similar for Adults of All Ages Some Micronutrient Recommendations Vary for Older Adults Fluid Recommendations Are the Same for All Adults What Nutrition‐Related Concerns Threaten the Health of Older Adults? Both Obesity and Underweight Are Serious Concerns Millions of Older Adults Have Osteoporosis, Osteoarthritis, or Gout Constipation Is a Common Concern Dental Health Is Important for Adequate Nutrition Many Vision Disorders Are Related to Aging Age‐Related Cognitive Impairment Is Not Inevitable Poor Nutrition Increases the Risk for Pressure Ulcers Drug‐Diet Interactions Can Be Harmful What Social Concerns Affect the Nutrition of Older Adults? Many Older Adults Experience Elder Abuse and Neglect Food Insecurity Affects over 10 Million Older Americans Social Isolation Increases Health Risks Community Services Can Help Meet the Nutritional Needs of Older Adults Nutrition Myth or Fact? Can We Live Longer in Good Health by Eating a Low‐Energy Diet? StudyPlan Mastering Nutrition Appendices A Metabolism Pathways and Biochemical Structures B Chemistry Review C Anatomy and Physiology Review D Calculations and Conversions E Foods Containing Caffeine F Stature‐for‐Age Charts G The USDA Food Guide Evolution References Answers to Review Questions Glossary Index Credits Graphs and Charts

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