Contemporary nutrition / Gordon M. Wardlaw.

Part One Nutrition: A Key to Health 1
1 What You Eat and Why 1
Chapter Objectives 2
Refresh Your Memory 2
Real Life Scenario 2
Nutrition Connection 3
Nutrition and Your Health 3
What Actually Is Nutrition? 3
Nutrients Come from Food 3
Why Study Nutrition? 4
Classes and Sources of Nutrients 5
Carbohydrates 7
Lipids 8
Proteins 8
Vitamins 9
Minerals 9
Water 9
Nutrient Composition of Diets and the Human Body 10
Energy Sources and Uses 10
Current State of the North American Diet and Overall Health 12
Nutrition Insight Math Tools for Nutrition 13
Assessing the Current North American Diet 14
Health Objectives for the United States for the Year 2010 Include Numerous
Nutrition Objectives 14
Improving Overall Health 14
Why Am I So Hungry? 15
The Hypothalamus Contributes to Satiety Regulation 17
Meal Size and Composition Affect Satiety 17
Hormones Affect Satiety 17
Does Appetite Affect What We Eat? 17
Putting Hunger and Appetite into Perspective 18
Improving Our Diets 19
Summary 21
Study Questions 21
Further Readings 21
Rate Your Plate 23
Nutrition Issue Using Scientific Research to Determine Nutrient Needs 24
2 Tools for Designing a Healthy Diet 31
Chapter Objectives 32
Refresh Your Memory 32
Real Life Scenario 32
Nutrition Connection 33
A Food Philosophy that Works 33
Variety Contributes to Diet Adequacy 34
Balance Means Not Overconsuming Any One Food 34
Moderation Refers Mostly to Portion Size 34
Nutrient Density Can Also Help Guide Food Choice 35
Energy (kcal) Density Influences Energy Intake 36
States of Nutritional Health 39
Desirable Nutrition 39
Undernutrition 39
Overnutrition 40
How Could Your Nutritional State Be Measured? 40
Analyzing Background Factors 40
Evaluating the ABCDEs 41
Recognizing the Limitations of Nutritional Assessment 41
Recommendations for Food Choices 43
The Food Guide Pyramid-a Menu-Planning Tool 43
Dietary Guidelines-Another Tool for Menu Planning 49
Nutrition Insight The Alphabet Soup of Specific Nutrient Needs 50
Scenario Follow-Up 54
What Do Food Labels Have to Offer Diet Planning? 55
Exceptions to Food Labeling 55
Health Claims on Food Labels 56
Epilogue 60
Summary 60
Study Questions 61
Further Readings 61
Rate Your Plate 62
Nutrition Issue Ethnic Influences on the North American Diet 64
3 The Human Body: A Nutrition Perspective 71
Chapter Objectives 72
Refresh Your Memory 72
Real Life Scenario 72
Nutrition Connection 73
Human Physiology 73
The Cell: Structure and Function 74
Cell (Plasma) Membrane 74
Cytoplasm 76
Mitochondria 76
Cell Nucleus 76
Endoplasmic Reticulum (ER) 76
Golgi Complex 77
Lysosomes 77
Peroxisomes 77
Organization of the Body 77
Nutrition Insight Genetics and Nutrition 78
Circulatory System: Cardiovascular System and Lymphatic System 81
Nervous System 84
Endocrine System 85
Immune System 86
Digestive System 88
Urinary System 99
Storage Capabilities 99
Summary 100
Study Questions 100
Further Readings 101
Rate Your Plate 102
Nutrition Issue When the Digestive Processes Go Awry 104
Scenario Follow-Up 106
Part Two The Energy-Yielding Nutrients and Alcohol 109
4 Carbohydrates 109
Chapter Objectives 110
Refresh Your Memory 110
Real Life Scenario 110
Nutrition Connection 111
Carbohydrates-An Introduction 111
Forms of Simple Carbohydrates 111
Monosaccharides-Glucose, Fructose, and
Galactose 112
Disaccharides-Sucrose, Lactose, and Maltose 113
Forms of the More Complex Carbohydrates 113
Nutrition Insight Dietary Fiber: An Often Underappreciated Class of
Carbohydrates 115
Carbohydrates In Foods 117
A Closer Look at Sweeteners 118
Making Carbohydrates Available for Body Use 122
Digestion of Starches and Disaccharides 122
Absorption of Monosaccharides 124
Putting Simple Carbohydrates to Work in the
Body 125
Yielding Energy 125
Sparing Protein from Use as an Energy Source and Preventing Ketosis 125
Flavoring and Sweetening Foods 127
Recommended Carbohydrate Intakes 128
How Much Dietary Fiber Do We Need? 128
Problems with High-Fiber Diets 128
Moderating Intake of Simple Sugars Is Important for Many of Us 130
Problems with High-Sugar Diets 132
Moderation in Lactose Intake Is Important for Some
People 135
Scenario Follow-Up 136
Summary 136
Study Questions 137
Further Readings 137
Rate Your Plate 138
Nutrition Issue When Blood Glucose Regulation
Fails 139
5 Lipids 143
Chapter Objectives 144
Refresh Your Memory 144
Real Life Scenario 144
Nutrition Connection 145
Lipids: Common Properties and Main Types 145
Fatty Acids: The Simplest Form of Lipids 147
Triglycerides 149
Phospholipids 149
Sterols 149
Fats and Oils in Foods 150
Nutrition Insight Fat Replacement Strategies for
Foods 152
Hidden Fat 152
Wide Use of Reduced-Fat Foods 153
Making Lipids Available for Body Use 154
Digestion 154
Absorption 156
Carrying Lipids in the Bloodstream 156
Carrying Dietary Fats Utilizes Chylomicrons 156
Transporting Lipids Mostly Made by the Body Uses Other Lipoproteins 157
Functions of Lipids 159
Essential Fatty Acids 159
Effects of a Deficiency of Essential Fatty Acids 160
Broader Roles for Fatty Acids and Triglycerides 161
Providing Energy for the Body 161
Storing Energy for Later Use 161
Insulating and Protecting the Body 162
Transporting Fat-Soluble Vitamins 162
Phospholipids in the Body 162
Cholesterol in the Body 163
Exploring Another Dimension of Fat-Properties in Foods 164
Fat in Food Provides Flavor, Some Satiety, and
Texture 164
Hydrogenation of Fatty Acids Aids in Food Formulation but Increases Trans Fatty
Acid Content 164
Fat Rancidity Limits Shelf Life of Foods 166
Emulsifiers Improve Many Food Products 167
Recommendations for Fat Intake 168
Scenario Follow-Up 172
Summary 174
Study Questions 174
Further Readings 175
Rate Your Plate 176
Nutrition Issue Cardiovascular Disease 178
6 Proteins 187
Chapter Objectives 188
Refresh Your Memory 188
Real Life Scenario 188
Nutrition Connection 189
Protein-An Introduction 189
Amino Acids 190
Putting Essential and Nonessential Amino Acids into Perspective 191
Proteins-Amino Acids Joined Together 193
Protein Synthesis 193
Protein Turnover 194
Protein Organization 194
Denaturation of Proteins 196
Protein in Foods 196
The Value of Plant Protein 196
Nutrition Insight Interest in Soy Protein Is
Growing 199
Protein Digestion and Absorption 200
Digestion 200
Absorption 201
Putting Proteins to Work in the Body 201
Producing Vital Body Constituents 201
Maintaining Fluid Balance 202
Contributing to Acid-Base Balance 202
Forming Hormones and Enzymes 203
Contributing to Immune Function 204
Forming Glucose 204
Providing Energy 204
Protein Needs 204
Does Eating a High-Protein Diet Harm You? 207
Protein-Energy Malnutrition 208
Kwashiorkor 208
Marasmus 209
Summary 210
Study Questions 211
Further Readings 211
Rate Your Plate 212
Nutrition Issue Vegetarian Diets 213
Scenario Follow-Up 216
7 Alcohol 217
Chapter Objectives 218
Refresh Your Memory 218
Real Life Scenario 218
Nutrition Connection 219
Alcohol-An Introduction 219
How Alcoholic Beverages Are Produced 219
Nutrition Insight History of Alcohol 221
Alcohol Metabolism 221
Benefits of Moderate Alcohol Use 224
Health Problems from Alcohol Abuse 224
A Closer Look at Cirrhosis 227
Other Problems Associated with Alcohol Abuse 228
Problem Drinking in the Workplace 228
Operation of Motor Vehicles and Related Equipment 228
Sexually Transmitted Diseases 228
Unplanned Pregnancy 228
Children of Alcoholics 228
Advice Regarding Alcohol Use 229
Alcohol Dependency and Abuse 229
Alcoholism Diagnosis 231
Do You Have a Problem with Alcohol? 231
Treatment of Alcoholism 232
Scenario Follow-Up 233
Summary 233
Study Questions 234
Further Readings 234
Rate Your Plate 235
Nutrition Issue Binge Drinking 237
Part Three Vitamins and Minerals 239
8 Vitamins 239
Chapter Objectives 240
Refresh Your Memory 240
Real Life Scenario 240
Nutrition Connection 241
Vitamins: Vital Dietary Components 241
Have Scientists Found All the Vitamins? 242
Storage of Vitamins in the Body 242
Vitamin Toxicity 242
Preservation of Vitamins in Foods 244
The Fat-Soluble Vitamins-A, D, E, and K 245
Absorption of Fat-Soluble Vitamins 245
Vitamin A 246
Functions of Vitamin A and Carotenoids 246
Vitamin A in Foods and Needs 248
Toxicity of Vitamin A 250
Vitamin D 250
Functions of Vitamin D 251
Dietary Sources of Vitamin D and Needs 251
Toxicity of Vitamin D 252
Vitamin E 252
Functions of Vitamin E 253
Vitamin E in Foods and Needs 253
Toxicity of Vitamin E 255
Vitamin K 255
Vitamin K in Foods and Needs 256
Nutrition Insight Nutrient Supplements: Who Needs Them? 257
Scenario Follow-Up 260
The Water-Soluble Vitamins and Choline 260
B Vitamin Intakes of North Americans 262
Thiamin 263
Thiamin in Foods and Needs 263
Riboflavin 264
Riboflavin in Foods and Needs 265
Niacin 265
Niacin in Foods and Needs 265
Pantothenic Acid 266
Pantothenic Acid in Foods and Needs 266
Biotin 266
Biotin in Foods and Needs 267
Vitamin B-6 267
Functions of Vitamin B-6 267
Vitamin B-6 in Foods and Needs 267
Toxicity of Vitamin B-6 268
Folate 269
Functions of Folate 269
Folate in Foods and Needs 270
Toxicity of Folate 272
Vitamin B-12 272
Functions of Vitamin B-12 273
Vitamin B-12 in Foods and Needs 273
Vitamin C 274
Functions of Vitamin C 274
Vitamin C in Foods and Needs 275
Toxicity of Vitamin C 276
Choline 277
Choline in Foods 277
Vitamin-Like Compounds 278
Summary 278
Study Questions 279
Further Readings 279
Rate Your Plate 281
Nutrition Issue Nutrition and Cancer 282
9 Water and Minerals 289
Chapter Objectives 290
Refresh Your Memory 290
Real Life Scenario 290
Nutrition Connection 291
Water 291
Water in the Body-Intracellular and Extracellular
Fluid 291
Water Contributes to Temperature
Regulation 292
Water Helps Remove Waste Products 292
Other Functions of Water 293
How Much Water Do We Need? 293
Thirst 294
Water Safety: How Safe Is the Water We
Consume? 295
Minerals-An Overview 297
Mineral Bioavailability 297
Fiber-Mineral Interactions 298
Mineral-Mineral Interactions 298
Vitamin-Mineral Interactions 298
Mineral Toxicities 298
Major Minerals 299
Sodium (Na) 299
Sodium in Foods and Needs 299
Potassium (K) 302
Potassium in Foods and Needs 303
Chloride (Cl) 304
Chloride in Foods and Needs 304
Nutrition Insight Minerals and Hypertension 305
Calcium (Ca) 308
Functions of Calcium 308
Calcium in Foods and Needs 309
Calcium Supplements 310
Scenario Follow-Up 312
Phosphorus (P) 312
Phosphorus in Foods and Needs 312
Magnesium (Mg) 313
Magnesium in Foods and Needs 313
Sulfur (S) 314
Trace Minerals-An Overview 315
Iron (Fe) 315
Absorption and Distribution of Iron 315
Functions of Iron 317
Iron in Foods and Needs 318
Toxicity of Iron 319
Zinc (Zn) 321
Functions of Zinc 321
Zinc in Foods and Needs 321
Selenium (Se) 323
Selenium in Foods and Needs 323
Iodine (I) 324
Function of Iodide 324
Iodide in Foods and Needs 325
Copper (Cu) 325
Copper in Foods and Needs 325
Fluoride (F) 326
Functions of Fluoride 326
Fluoride in Foods and Needs 326
Chromium (Cr) 327
Chromium in Foods and Needs 327
Manganese (Mn) 328
Molybdenum (Mo) 328
Other Trace Minerals 328
Summary 330
Study Questions 331
Further Readings 331
Rate Your Plate 333
Nutrition Issue Osteoporosis 335
Part Four Energy: Balance and Imbalance 339
10 Energy Balance and Weight Control 339
Chapter Objectives 340
Refresh Your Memory 340
Real Life Scenario 340
Nutrition Connection 341
Energy Balance 341
Positive and Negative Energy Balance 341
Energy Intake 343
Energy Output 344
Determination of Energy Use by the Body 347
Direct and Indirect Calorimetry 347
Estimates of Energy Needs 347
Estimation of a Healthy Weight 348
Using Body Mass Index (BMI) to Set Healthy Weight 348
Putting Healthy Weight into Perspective 350
Energy Imbalance 350
Estimating Body Fat Content and Diagnosing Obesity 350
Using Body Fat Distribution to Establish Obesity 350
Using Age of Onset in the Evaluation of Obesity 353
Putting Obesity into Perspective 354
Why Some People Are Obese-Nature Versus Nurture 354
How Does Nature Contribute to Obesity? 354
Nutrition Insight A Set Point for Body Weight 355
Does Nurture Have a Role? 356
Nature and Nurture Together 356
Treatment of Obesity 358
Some Basic Premises of Weight Loss 358
Wishful Shrinking-Why Can't Quick Weight Loss Be Mostly Fat? 359
What to Look for in a Sound Weight-Loss Diet 359
Control of Energy Intake-The First Key to Weight Loss 361
Regular Physical Activity-A Second Key to Weight Loss and Especially Important
for Later Weight
Maintenance 362
Behavior Modification-The Third Strategy for Weight Loss 363
Relapse Prevention Is Important 366
Social Support Aids Behavioral Change 366
A Recap 366
Professional Help for Weight Loss 367
Medications for Weight Loss 367
Treatment of Severe Obesity 368
Treatment of Underweight 369
Summary 370
Study Questions 371
Further Readings 372
Rate Your Plate 373
Nutrition Issue Fad Diets-Why All the
Commotion? 379
Scenario Follow-Up 382
11 Nutrition: Fitness and Sports 383
Chapter Objectives 384
Refresh Your Memory 384
Real Life Scenario 384
Nutrition Connection 385
The Close Relationship Between Nutrition and
Fitness 385
Nutrition Insight Designing a Fitness Program 387
Energy Sources for Muscle Use 389
Phosphocreatine Is the First Line of Defense for Resupplying APT in Muscles 390
Carbohydrate Fuel for Muscles 391
Fat: The Main Fuel for Prolonged Low-Intensity Activity 393
Protein: A Minor Fuel Source, Primarily for Endurance Exercise 393
Power Food: Dietary Advice for Athletes 395
Energy Needs 395
Carbohydrate Needs 396
Fat Needs 398
Protein Needs 398
Vitamin and Mineral Needs 399
Fluid Needs 401
Meals Before Endurance Events Should Emphasize Carbohydrate 403
Carbohydrate Intake During Recovery from Prolonged Exercise 405
Scenario Follow-Up 406
Summary 406
Study Questions 407
Further Readings 407
Rate Your Plate 408
Nutrition Issue Evaluating Ergogenic Aids to Enhance Athletic Performance 411
12 Eating Disorders: Anorexia Nervosa, Bulimia Nervosa, and Other
Conditions 415
Chapter Objectives 416
Refresh Your Memory 416
Real Life Scenario 416
Nutrition Connection 417
From Ordered to Disordered Eating Habits 417
Food More Than Just a Source of Nutrients 417
Overview of Anorexia Nervosa and Bulimia
Nervosa 418
Is There a Genetic Connection to Eating
Disorders? 419
Anorexia Nervosa 420
Profile of the Typical Person with Anorexia
Nervosa 421
Early Warning Signs 421
Physical Effects of Anorexia Nervosa 422
Treatment of Anorexia Nervosa 425
Scenario Follow-Up 426
Bulimia Nervosa 427
Typical Behavior in Bulimia Nervosa 428
Health Problems Stemming from Bulimia
Nervosa 429
Nutrition Insight Thoughts of a Bulimic
Woman 430
Treatment of Bulimia Nervosa 430
Other Examples of Disordered Eating: Female
Athlete Triad, Binge-Eating Disorder, and
Baryophobia 432
Female Athlete Triad 432
Binge-Eating Disorder 433
Baryophobia 435
Prevention of Eating Disorders 436
Books and Organizations to Help You Understand
More about Eating Disorders 437
Summary 438
Study Questions 438
Further Readings 439
Rate Your Plate 440
Nutrition Issue Eating Disorders: A Sociological Perspective 441
Part Five Nutrition: A Focus on Life Stages 443
13 Pregnancy and Breastfeeding 443
Chapter Objectives 444
Refresh Your Memory 444
Real Life Scenario 444
Nutrition Connection 445
Planned Pregnancy 445
Prenatal Growth and Development 446
Early Growth-The First Trimester Is a Very Critical
Time 446
Definition of a Successful Pregnancy 448
Effect of Nutrition on the Success of
Pregnancy 449
Increased Nutrient Needs to Support
Pregnancy 450
Increased Energy Needs 450
Recommended Weight Gain 450
Increased Protein and Carbohydrate Needs 452
Increased Vitamin Needs 452
Increased Mineral Needs 453
Food Plan for Pregnant Women 453
Use of Prenatal Vitamin and Mineral
Supplements 454
Pregnant Vegetarians 454
Nutrition Insight Effects of Nutritional and Other Factors on Pregnancy Outcome
456
Scenario Follow-Up 458
Physiological Changes That Can Cause Discomfort in Pregnancy 459
Heartburn, Constipation, and Hemorrhoids 459
Edema 459
Morning Sickness 459
Anemia 460
Gestational Diabetes 460
Pregnancy-Induced Hypertension 460
Breastfeeding 461
Ability to Breastfeed 461
Production of Human Milk 462
Let-Down Reflex 462
Nutritional Qualities of Human Milk 463
Food Plan for Women Who Breastfeed 464
Pros and Cons of Breastfeeding 465
Can a Preterm Infant Be Breastfed? 468
Summary 468
Study Questions 469
Further Readings 469
Rate Your Plate 470
Nutrition Issue Fetal Alcohol Syndrome 472
14 Nutrition from Infancy Through Adolescence 475
Chapter Objectives 476
Refresh Your Memory 476
Real Life Scenario 476
Nutrition Connection 477
Nutrition and Child Health-An Introduction 477
Infant Growth and Nutrition Needs 477
The Growing Infant 477
Effect of Undernutrition on Growth 479
Assessment of Infant Growth and Development 479
Adipose Tissue Growth 480
Failure to Thrive 480
Infant Nutritional Needs 481
Formula Feeding for Infants 484
Development of Feeding Skills in Older
Infants 486
Introduction of Solid Foods at 4 to 6 Months of
Age 486
Scenario Follow-Up 490
Nutrition Insight Dietary Guidelines for Infant
Feeding 490
Health Problems Related to Infant Nutrition 491
Preschool Children: Nutrition Concerns 493
How to Help a Child Choose Nutritious Foods 493
Childhood Feeding Problems 494
Do Children Need a Multivitamin and Mineral
Supplement? 496
Nutritional Problems in Preschool Children 497
Modification of Childhood Diets to Reduce Future
Disease Risk 498
Vegetarianism in Childhood 499
School-Age Children: Nutrition Concerns 499
Breakfast, Fat Intake, and Snacks 499
Type 2 Diabetes 500
Obesity 500
Teenage Years: Nutrition Concerns 502
Nutritional Problems and Concerns of Teens 502
A Closer Look at the Diets of Teenage Girls 502
Helping Teens Eat More Nutritious Foods 503
Overcoming the Teenage Mind-Set 503
Are Teenage Snacking Practices Harmful? 503
Summary 505
Study Questions 505
Further Readings 506
Rate Your Plate 507
Nutrition Issue 509
15 Nutrition During Adulthood 513
Chapter Objectives 514
Refresh Your Memory 514
Real Life Scenario 514
Nutrition Connection 515
Nutrition and Adulthood-An Introduction 515
A Diet for the Adult Years 516
Are Adults Following Current Dietary
Recommendations? 517
A Note of Caution 517
Middle and Older Adulthood 518
Life Span 518
Life Expectancy 518
The Graying of North America 518
What Actually Is Aging? 519
Nutrition Insight Tinkering with the March of Time-What Works to Slow Aging? 521
Effects of Aging on Nutritional Health 522
Other Factors That Influence Nutrient Needs in
Aging 522
Depression in Older Adults 523
Alcoholism in Older Adults 524
Nutrient needs in Middle and Older Adulthood 525
Community Nutrition Services for Older
People 527
Scenario Follow-Up 529
Summary 529
Study Questions 530
Further Readings 530
Rate Your Plate 531
Nutrition Issue Complementary and Alternative Medicine Practices 533
Part Six Nutrition: Beyond the Nutrients 539
16 Food Safety 539
Chapter Objectives 540
Refresh Your Memory 540
Real Life Scenario 540
Nutrition Connection 541
Food Safety: Setting the Stage 541
Effects of Foodborne Illness 541
Why Is Foodborne Illness So Common? 542
Food Preservation-Past, Present, and Future 546
Foodborne Illness: When Undesirable Microorganisms Alter Foods 547
General Rules for Preventing Foodborne Illness 547
Scenario Follow-Up 549
Food Additives 551
Why Are Food Additives Used? 551
Intentional Versus Incidental Food Additives 551
The GRAS List 551
Are Synthetic Compounds Always Harmful? 551
Tests of Food Additives for Safety 552
Approval for a New Food Additive 552
Common Food Additives 553
Nutrition Insight Caffeine-Is There an Ax to Grind? 556
Substances that Occur Naturally in Foods and Can Cause Illness 557
Environmental Contaminants in Foods 557
Protection from Environmental Toxins in Foods 558
Summary 559
Study Questions 559
Further Readings 560
Rate Your Plate 561
Nutrition Issue Pesticides in Food 563
17 Undernutrition Throughout the World 567
Chapter Objectives 568
Refresh Your Memory 568
Real Life Scenario 568
Nutrition Connection 569
World Hunger: A Continuing Plague 569
World Hunger Today 569
Critical Life Stages When Undernutrition Is Particularly Devastating 572
General Effects of Semistarvation 574
Undernutrition in the United States 575
Helping the Hungry in the United States: A Historical Perspective 576
Socioeconomic Factors Related to Undernutrition 579
Possible Solutions to Hunger in the United States 580
Undernutrition in the Developing World 581
Food/Population Ratios 581
War and Political/Civil Unrest 584
Rapid Depletion of Natural Resources 584
Cultural Attitudes Toward Certain Foods 586
Inadequate Shelter and Sanitation 586
Nutrition Insight The Impact of AIDS Worldwide 588
High External Debt 589
Reducing Undernutrition in the Developing World 590
Some Concluding Thoughts 591

Includes bibliographical references and index.