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1 Nutrition: Linking food and health |
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2 | (34) |
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4 | (1) |
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How does nutrition support health? |
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5 | (3) |
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A Nutritious Diet Contributes to Wellness |
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5 | (1) |
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A Nutritious Diet Reduces the Risk for Disease |
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5 | (3) |
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8 | (2) |
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Macronutrients Provide Energy |
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8 | (2) |
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You do the math Calculating the Energy Contribution of Carbohydrates Fats, and Proteins |
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10 | (1) |
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Micronutrients Assist in the Regulation of Body Functions |
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11 | (1) |
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Water Supports All Body Functions |
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12 | |
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How much of each nutrient do most people need? |
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1 | (14) |
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How do nutrition scientists evaluate claims? |
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15 | (3) |
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The Scientific Method Enables Researchers to Test a Hypothesis |
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15 | (2) |
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Repetition of Research Is Required to Develop Theories |
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17 | (1) |
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Why do nutrition scientists use different types of research? |
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18 | (2) |
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Animal Studies Can Inform Human Studies |
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18 | (1) |
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Epidemiological Studies Explore Patterns Within Populations |
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18 | (1) |
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Clinical Trials Examine Cause and Effect |
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19 | (1) |
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How can you use your knowledge of research to evaluate nutrition claims? |
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20 | (3) |
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Watch for Conflict of Interest and Bias |
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21 | (1) |
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Evaluate a Website's Credibility |
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22 | (1) |
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23 | (1) |
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Which sources of nutrition advice are trustworthy? |
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23 | (3) |
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Trustworthy Experts Are Educated and Credentialed |
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23 | (1) |
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Government Agencies Are Usually Trustworthy |
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24 | (1) |
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Professional Organizations Provide Reliable Nutrition Information |
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25 | (1) |
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Nutrition debate Conflict of Interest: Should Scientists and Industry Collaborate in Research? |
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26 | (3) |
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In depth 1.5 New Frontiers in Nutrition and Health |
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29 | (1) |
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How does our diet affect our genes? |
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30 | (2) |
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The Foods We Eat Can Influence Gene Expression |
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30 | (1) |
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Nutrigenomics Studies Food-Gene Interactions |
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31 | (1) |
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Nutrigenomics Could Lead to Personalized Nutrition |
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31 | (1) |
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How does our diet affect our microbiome? |
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32 | (1) |
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A Healthy Microbiome Promotes a Healthy Body |
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32 | (1) |
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Probiotics and Prebiotics Nourish the Microbiome |
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32 | (1) |
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How do phytochemicals enhance our health? |
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33 | (1) |
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33 | (3) |
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2 Designing a Healthful Diet |
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36 | (28) |
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What is a healthful diet? |
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38 | (2) |
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A Healthful Diet Is Adequate |
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38 | (1) |
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A Healthful Diet Is Moderate |
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38 | (1) |
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A Healthful Diet Is Nutrient-Dense |
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38 | (1) |
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A Healthful Diet Is Balanced |
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38 | (2) |
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A Healthful Diet Is Varied |
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40 | (1) |
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What's behind our food choices? |
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40 | (2) |
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Sensory Data Influence Food Choices |
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40 | (1) |
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Sociocultural Cues and Emotions Influence Food Choices |
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41 | (1) |
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Learning Influences Food Choices |
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41 | (1) |
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How can reading food labels help you improve your diet? |
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42 | (5) |
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Five Components Must Be Included on Food Labels |
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42 | (1) |
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Use the Nutrition Facts Panel to Evaluate and Compare Foods |
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43 | (1) |
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Food Labels Can Display a Variety of Claims |
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43 | (4) |
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47 | (1) |
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How do the Dietary Guidelines for Americans promote a healthful diet? |
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47 | (1) |
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How can the USDA Food Patterns help you design a healthful diet? |
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48 | (4) |
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48 | (1) |
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49 | (1) |
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50 | (1) |
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Consider Ethnic Variations and Other Eating Plans |
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50 | (1) |
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51 | (1) |
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You do the math How Much Exercise Is Needed to Combat Increasing Food Portion Sizes? |
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52 | (1) |
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Can eating out be part of a healthful diet? |
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53 | (3) |
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53 | (1) |
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Use Nutrition Information |
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54 | (2) |
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Nutrition debate Nutrition Advice from the U.S. Government: Is Anyone Listening? |
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56 | (3) |
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In depth 2.5 Healthful Eating Patterns |
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59 | (5) |
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What is a healthful eating pattern? |
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60 | (1) |
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60 | (1) |
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What are some healthful eating patterns? |
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61 | (3) |
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A Mediterranean-Style Eating Pattern Is Healthful |
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61 | (1) |
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The Exchange System Can Help You Follow a Healthful Eating Pattern |
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62 | (1) |
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The Healthy Eating Plate and Power Plate Are Also Healthful Eating Patterns |
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62 | (1) |
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Include Regular Physical Activity |
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63 | (1) |
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3 The Human Body: Are we really what we eat? |
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64 | (34) |
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How do food molecules build body structure? |
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66 | (2) |
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Atoms Bond to Form Molecules |
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66 | (1) |
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Molecules Join to Form Cells |
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66 | (2) |
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Why do we feel the urge to eat? |
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68 | (2) |
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The Hypothalamus Regulates Hunger |
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68 | (1) |
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Nerve Cells in the Gastrointestinal System Signal the Hypothalamus |
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69 | (1) |
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Hormones Send Chemical Messages to the Hypothalamus |
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69 | (1) |
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The Amount and Type of Food Play a Role |
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70 | (1) |
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How does food travel through the gastrointestinal tract? |
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70 | (6) |
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Digestion Begins in the Mouth |
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72 | (1) |
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The Esophagus Transports Food from the Pharynx into the Stomach |
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73 | (1) |
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The Stomach Mixes, Digests, and Stores Food |
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74 | (2) |
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You do the math Negative Logarithms and the pH Scale |
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76 | (3) |
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Most Digestion and Absorption Occur in the Small Intestine |
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77 | (1) |
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The Large Intestine Stores Food Waste Until It Is Excreted |
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77 | (2) |
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What else contributes to gastrointestinal function? |
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79 | (6) |
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The Gallbladder and Pancreas Aid in Digestion |
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79 | (1) |
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A Specialized Lining Boosts Absorption in the Small Intestine |
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80 | (1) |
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Four Types of Absorption Occur in the Small Intestine |
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80 | (1) |
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Blood and Lymph Transport Nutrients |
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80 | (2) |
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The Liver Regulates Blood Nutrients |
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82 | (1) |
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The Gl Flora Perform Several Beneficial Functions |
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83 | (1) |
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The Neuromuscular System Regulates the Activities of the Gl Tract |
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83 | (2) |
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What disorders are related to digestion, absorption, and elimination? |
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85 | (3) |
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Heartburn and Gastroesophageal Reflux Disease (GERD) Are Caused by Reflux of Gastric Juice |
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85 | (1) |
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An Ulcer Is an Area of Erosion in the Gl Tract |
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86 | (1) |
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Some Disorders Affect Intestinal Function |
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87 | (1) |
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88 | (2) |
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Cancer Can Develop in Any Gastrointestinal Organ |
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89 | (1) |
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Nutrition debate H. pylori: Could the Same Germ Make Us Sick and Keep Us Well? |
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90 | (3) |
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In depth 3.5 Disorders Related to Specific Foods |
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93 | (1) |
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What are food intolerances? |
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94 | (1) |
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94 | (1) |
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Nutrition label activity Recognizing Common Allergens in Foods |
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95 | (1) |
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Is celiac disease the same as gluten sensitivity? |
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96 | (1) |
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Celiac Disease Is an Inherited Immune Disease |
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96 | (1) |
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96 | (2) |
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Nonceliac Gluten Sensitivity Is the Subject of Research |
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97 | (1) |
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4 Carbohydrates: Plant-derived energy nutrients |
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98 | (40) |
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100 | (4) |
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Simple Carbohydrates Include Monosaccharides and Disaccharides |
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100 | (2) |
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Polysaccharides Are Complex Carbohydrates |
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102 | (2) |
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Why do we need carbohydrates? |
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104 | (3) |
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Carbohydrates Provide Energy for Daily Activities and Exercise |
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104 | (1) |
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Carbohydrates Spare Protein and Prevent Ketoacidosis |
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105 | (1) |
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Fiber Helps Us Stay Healthy |
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105 | (2) |
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How does the body process carbohydrates? |
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107 | (3) |
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Digestion Breaks Down Most Carbohydrates into Monosaccharides |
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107 | (1) |
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The Liver Converts Most Nonglucose Monosaccharides into Glucose |
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107 | (2) |
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Fiber Is Excreted from the Large Intestine |
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109 | (1) |
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How does the body regulate blood glucose levels? |
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110 | (4) |
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Insulin and Glucagon Regulate Blood Glucose Levels |
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110 | (1) |
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Fructose Does Not Stimulate Insulin Release |
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110 | (2) |
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Other Hormones Increase Blood Glucose Levels |
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112 | (1) |
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The Glycemic Index Shows How Foods Affect Our Blood Glucose Level |
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112 | (2) |
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How much total carbohydrate and added sugar should you eat? |
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114 | (4) |
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The Recommended Dietary Allowance for Total Carbohydrate Reflects Glucose Use by the Brain |
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114 | (1) |
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Most Americans Eat Too Much Added Sugar |
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114 | (1) |
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Sugars Are Blamed for Many Health Problems |
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115 | (3) |
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How much fiber do you need, and what are the best sources? |
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118 | (2) |
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Whole Grains Are Excellent Sources of Fiber |
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118 | (1) |
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Other Good Sources of Fiber Are Vegetables, Fruits, Nuts, and Seeds |
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119 | (1) |
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Nutrition label activity Recognizing Carbohydrates on the Label |
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120 | (3) |
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What's the story on alternative sweeteners? |
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123 | (3) |
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Limited Use of Alternative Sweeteners Is Not Harmful |
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124 | (1) |
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The Effect of Alternative Sweeteners on Body Weight Is Unclear |
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125 | (1) |
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126 | (1) |
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Nutrition debate Are Added Sugars the Cause of the Obesity Epidemic? |
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127 | (3) |
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130 | (1) |
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131 | (1) |
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How is diabetes classified? |
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132 | (2) |
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In Type 1 Diabetes, the Body Does Not Produce Enough Insulin |
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132 | (1) |
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In Type 2 Diabetes, Cells Become Less Responsive to Insulin |
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132 | (2) |
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Three Blood Tests Are Used to Diagnose Diabetes |
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134 | (1) |
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How can you reduce your risk for type 2 diabetes? |
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134 | (2) |
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Some Diabetes Risk Factors Are Modifiable |
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135 | (1) |
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Lifestyle Changes Can Reduce Your Risk |
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135 | (1) |
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Dietary Counseling Can Help People Living with Diabetes |
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136 | (1) |
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136 | (2) |
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Prescription Medications or Surgery May Be Advised |
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136 | (2) |
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5 Fats: Essential energy-supplying nutrients |
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138 | (40) |
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140 | (2) |
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Triglycerides Are the Most Common Food-Based Fat |
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140 | (1) |
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Phospholipids Combine Lipids with Phosphate |
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141 | (1) |
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Sterols Have a Ring Structure |
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141 | (1) |
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Why are some triglycerides better than others? |
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142 | (5) |
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Fatty Acid Chain Length Affects Digestion and Absorption |
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142 | (1) |
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Level of Hydrogen Saturation Influences Health Effects |
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142 | (1) |
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Carbon Bonding Influences Shape |
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143 | (1) |
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Trans Fatty Acids Are Especially Harmful |
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144 | (1) |
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Essential Fatty Acids Have Unique Health Benefits |
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145 | (2) |
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147 | (3) |
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147 | (2) |
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Fats Enable the Transport of Fat-Soluble Vitamins |
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149 | (1) |
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Fats Help Maintain Cell Function |
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149 | (1) |
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Body Fat Provides Protection |
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149 | (1) |
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Dietary Fats Contribute to the Flavor, Texture, and Satiety of Foods |
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149 | (1) |
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How does the body process fats? |
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150 | (4) |
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The Gallbladder, Liver, and Pancreas Assist in Fat Digestion |
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150 | (1) |
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Absorption of Fat Occurs Primarily in the Small Intestine |
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150 | (3) |
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Fat Is Stored in Adipose Tissues for Later Use |
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153 | (1) |
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How much fat should you eat? |
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154 | (1) |
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Recognize the Fat in Foods |
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154 | (1) |
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154 | (1) |
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Nutrition label activity How Much Fat Is in This Food? |
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155 | (1) |
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156 | (8) |
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Keep Your Fat Intake Within the AMDR |
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156 | (1) |
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Aim for a Balance of the Essential Fatty Acids |
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156 | (1) |
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Reduce Your Intake of Saturated Fats |
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157 | (1) |
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158 | (1) |
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What About Dietary Cholesterol? |
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158 | (2) |
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160 | (2) |
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Watch Out When You're Eating Out |
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162 | (1) |
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Be Aware of Fat Replacers |
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163 | (1) |
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Fat Blockers Contribute Minimally to Weight Loss |
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163 | (1) |
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Nutrition debate Are Saturated Fats Bad or Benign? |
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164 | (3) |
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In depth 5.5 Cardiovascular Disease |
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167 | (1) |
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What is cardiovascular disease? |
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168 | (2) |
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Atherosclerosis Is Narrowing of Arteries |
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168 | (2) |
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Hypertension Increases the Risk for Heart Attack and Stroke |
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170 | (1) |
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What factors influence the risk for cardiovascular disease? |
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170 | (4) |
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Many CVD Risk Factors Are Within Your Control |
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170 | (1) |
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Blood Lipids Play a Significant Role in Cardiovascular Disease |
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171 | (3) |
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You Can Estimate Your Risk for Cardiovascular Disease |
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174 | (1) |
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How can you reduce your risk for cardiovascular disease? |
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174 | (3) |
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Take Steps to Improve Your Blood Lipid Levels |
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174 | (1) |
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Take Steps to Manage Your Blood Pressure |
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175 | (2) |
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177 | (1) |
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Prescription Medications Can Improve Blood Lipids and Blood Pressure |
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177 | (1) |
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6 Proteins: Crucial Components of All Body Tissues |
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178 | (44) |
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180 | (1) |
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The Building Blocks of Proteins Are Amino Acids |
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180 | (1) |
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Nine Amino Acids Are Essential |
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180 | (1) |
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181 | (6) |
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Amino Acids Bond to Form a Variety of Peptides |
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182 | (1) |
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Genes Regulate Amino Acid Binding |
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182 | (2) |
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Protein Turnover Involves Synthesis and Degradation |
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184 | (1) |
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Protein Organization Determines Function |
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184 | (1) |
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Protein Denaturation Affects Shape and Function |
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185 | (1) |
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Protein Synthesis Can Be Limited by Missing Amino Acids |
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186 | (1) |
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Protein Synthesis Can Be Enhanced by Mutual Supplementation |
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186 | (1) |
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187 | (4) |
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Proteins Contribute to Cell Growth, Repair, and Maintenance |
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187 | (1) |
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Proteins Act as Enzymes and Hormones |
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188 | (1) |
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Proteins Help Maintain Fluid and Electrolyte Balance |
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188 | (1) |
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Proteins Help Maintain Acid-Base Balance |
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188 | (1) |
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Proteins Help Maintain a Strong Immune System |
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189 | (1) |
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Proteins Serve as an Energy Source |
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190 | (1) |
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Proteins Assist in the Transport and Storage of Nutrients |
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190 | (1) |
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Proteins Are Critical to Nerve Function, Blood Clotting, and Wound Healing |
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191 | (1) |
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How does the body process proteins? |
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191 | (2) |
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Stomach Acids and Enzymes Break Proteins into Short Polypeptides |
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191 | (1) |
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Enzymes in the Small Intestine Break Polypeptides into Single Amino Acids |
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191 | (2) |
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Protein Digestibility Affects Protein Quality |
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193 | (1) |
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How much protein should you eat? |
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193 | (2) |
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Nitrogen Balance Is a Method Used to Determine Protein Needs |
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193 | (2) |
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You do the math Calculating Your Protein Needs |
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195 | (4) |
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Recommended Dietary Allowance for Protein |
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195 | (1) |
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Most Americans Meet or Exceed the RDA for Protein |
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196 | (1) |
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Protein Sources Include Much More Than Meat! |
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196 | (3) |
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Nutrition label activity How Much Protein Do You Eat? |
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199 | (4) |
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The Health Effects of High Protein Intake Are Unclear |
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199 | (2) |
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Protein Deficiency Can Result in Severe Illness and Death |
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201 | (2) |
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Can a vegetarian diet provide adequate protein? |
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203 | (4) |
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There Are Many Types of Vegetarian Diets |
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203 | (1) |
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People Choose Vegetarianism for Many Different Reasons |
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204 | (2) |
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A Vegetarian Diet Can Present Some Challenges |
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206 | (1) |
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MyPlate Can Help You Plan a Vegetarian Diet |
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207 | (1) |
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207 | (1) |
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Nutrition debate Are Current Protein Recommendations High Enough? |
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208 | (3) |
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In depth 6.5 Vitamins and Minerals: Micronutrients with Macro Powers |
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211 | (1) |
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How were the micronutrients discovered? |
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212 | (1) |
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How are vitamins classified? |
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212 | (2) |
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212 | (1) |
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212 | (1) |
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Same Vitamin, Different Names and Forms |
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213 | (1) |
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How are minerals classified? |
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214 | (4) |
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214 | (2) |
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Trace and Ultra-Trace Minerals |
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216 | (2) |
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Same Mineral, Different Forms |
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218 | (1) |
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How do our bodies use micronutrients? |
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218 | (1) |
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What We Eat Differs from What We Absorb |
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218 | (1) |
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What We Eat Differs from What Our Cells Use |
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218 | (1) |
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What are some controversies in micronutrient research? |
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218 | (2) |
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Are Supplements Healthful Sources of Micronutrients? |
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220 | (1) |
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Can Micronutrients Prevent or Treat Chronic Disease? |
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220 | (1) |
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220 | (2) |
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Do More Essential Micronutrients Exist? |
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221 | (1) |
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7 Nutrients Essential to Fluid and Electrolyte Balance |
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222 | (38) |
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224 | (2) |
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Body Fluid Is the Liquid Portion of Our Cells and Tissues |
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224 | (1) |
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Body Fluid Is Composed of Water and Electrolytes |
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225 | (1) |
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Why do we need water and electrolytes? |
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226 | (4) |
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Water Performs Functions Critical to Life |
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226 | (1) |
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Electrolytes Support Many Body Functions |
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227 | (3) |
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How does the body maintain fluid balance? |
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230 | (3) |
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The Hypothalamus Regulates Thirst |
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230 | (1) |
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We Gain Fluids Through Intake and Metabolism |
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231 | (1) |
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We Lose Fluids Through Urine, Sweat, Evaporation, Exhalation, and Feces |
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232 | (1) |
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How much water should you drink? |
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233 | (2) |
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Our Requirements for Water Are Individualized |
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233 | (1) |
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Tap Water Is as Healthful as Bottled Water |
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233 | (1) |
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All Beverages Are Not Created Equal |
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234 | (1) |
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Nutrition label activity Is Bottled Water Better Than Tap? |
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235 | (2) |
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How do four major minerals contribute to fluid balance? |
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237 | (6) |
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Sodium Is a Positively Charged Extracellular Electrolyte |
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238 | (2) |
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Potassium Is a Positively Charged Intracellular Electrolyte |
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240 | (2) |
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Chloride Is a Negatively Charged Extracellular Electrolyte |
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242 | (1) |
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Phosphorus Is a Negatively Charged Intracellular Electrolyte |
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242 | (1) |
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What disorders are related to fluid and electrolyte balance? |
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243 | (2) |
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Dehydration Develops as Fluid Loss Exceeds Fluid Intake |
|
|
243 | (1) |
|
Water Intoxication Can Be Fatal |
|
|
244 | (1) |
|
Heat Illnesses Are Linked to Dehydration |
|
|
244 | (1) |
|
|
|
245 | (1) |
|
Nutrition debate Low Sodium Diets: Fit for All or Just a Few? |
|
|
246 | (3) |
|
|
|
249 | (1) |
|
What happens to alcohol in the body? |
|
|
250 | (1) |
|
What do we know about moderate drinking? |
|
|
251 | (1) |
|
Moderate Drinking Has Certain Health Benefits |
|
|
251 | (1) |
|
Moderate Drinking Is Associated with Certain Risks |
|
|
251 | (1) |
|
What do we know about alcohol use disorders? |
|
|
252 | (2) |
|
Alcohol Use Disorders Include Abuse and Dependence |
|
|
252 | (1) |
|
Alcohol Use Disorders Have Toxic Effects |
|
|
253 | (1) |
|
|
|
254 | (3) |
|
Should you be concerned about your alcohol intake? |
|
|
257 | (1) |
|
How can you talk to someone about an alcohol use disorder? |
|
|
258 | (2) |
|
8 Nutrients Essential to Key Body Functions |
|
|
260 | (40) |
|
How does the body regulate energy metabolism? |
|
|
262 | (2) |
|
How do the B-vitamins function in energy metabolism? |
|
|
264 | (9) |
|
Thiamin Supports Carbohydrate and Amino Acid Metabolism |
|
|
264 | (1) |
|
Riboflavin Supports the Metabolism of Carbohydrates and Fats |
|
|
265 | (1) |
|
Niacin Supports Metabolism, DNA Replication, and Cell Differentiation |
|
|
266 | (1) |
|
Vitamin B6 Is a Coenzyme for Over 100 Enzymes |
|
|
267 | (2) |
|
The Most Basic Cellular Functions Require Folate |
|
|
269 | (1) |
|
Vitamin B12 Participates in Amino Acid and Homocysteine Metabolism |
|
|
270 | (2) |
|
Pantothenic Acid and Biotin Are Required for All Energy Pathways |
|
|
272 | (1) |
|
|
|
273 | (1) |
|
How do choline and four minerals function in energy metabolism? |
|
|
273 | (2) |
|
Choline Is a Vitamin-Like Nutrient |
|
|
273 | (1) |
|
Iodine Is Required for the Synthesis of Thyroid Hormones |
|
|
273 | (1) |
|
Chromium Is Important in Carbohydrate Metabolism |
|
|
274 | (1) |
|
Manganese Assists in Energy Metabolism and Bone Health |
|
|
274 | (1) |
|
Sulfur Is a Component of Thiamin, Biotin, and Two Amino Acids |
|
|
275 | (1) |
|
What are antioxidants, and how do they protect our cells? |
|
|
275 | (3) |
|
Oxidation Is a Chemical Reaction in Which Atoms Lose Electrons |
|
|
275 | (1) |
|
Oxidation Sometimes Results in the Formation of Free Radicals |
|
|
276 | (1) |
|
Free Radicals Can Destabilize Other Molecules and Damage Our Cells |
|
|
276 | (1) |
|
Antioxidants Work by Stabilizing Free Radicals or Opposing Oxidation |
|
|
277 | (1) |
|
What nutrients and phytochemicals function as antioxidants? |
|
|
278 | (5) |
|
Vitamin E Is a Key Antioxidant |
|
|
278 | (2) |
|
Vitamin C Is a Water-Soluble Antioxidant |
|
|
280 | (1) |
|
Selenium Is a Key Antioxidant Mineral |
|
|
280 | (1) |
|
Manganese, Copper, Iron, and Zinc Assist in Antioxidant Function |
|
|
281 | (1) |
|
Carotenoids Like Beta-Carotene Have Antioxidant Properties |
|
|
281 | (2) |
|
What is the role of vitamin A in vision and other functions? |
|
|
283 | (6) |
|
There Are Several Forms of Vitamin A |
|
|
284 | (1) |
|
Vitamin A Is Essential to Sight |
|
|
284 | (1) |
|
Vitamin A Supports Cell Differentiation, Reproduction, and Bone Growth |
|
|
284 | (2) |
|
Avoid Excessive Intake of Vitamin A |
|
|
286 | (1) |
|
Vitamin A Derivatives Are Effective in Treating Acne |
|
|
287 | (2) |
|
Nutrition debate Antioxidants: From Foods or Supplements? |
|
|
289 | (3) |
|
|
|
292 | (1) |
|
What is cancer and how does it arise? |
|
|
293 | (1) |
|
What factors influence cancer risk? |
|
|
293 | (3) |
|
Nonmodifiable Factors Play a Role |
|
|
293 | (2) |
|
Many Risk Factors Are Modifiable |
|
|
295 | (1) |
|
How is cancer diagnosed and treated? |
|
|
296 | (1) |
|
|
|
297 | (2) |
|
|
|
297 | (1) |
|
|
|
297 | (1) |
|
|
|
297 | (1) |
|
|
|
298 | (1) |
|
Antioxidants Play a Role in Preventing Cancer |
|
|
298 | (1) |
|
|
|
299 | (1) |
|
9 Nutrients Essential to Healthy Tissues |
|
|
300 | (42) |
|
How do three trace minerals help maintain healthy blood? |
|
|
302 | (3) |
|
Iron Is a Component of the Oxygen-Carrying Proteins in Blood and Muscle |
|
|
303 | (2) |
|
You do the math Calculating Daily Iron Intake |
|
|
305 | (5) |
|
Zinc Contributes to Hemoglobin |
|
|
307 | (1) |
|
Copper Is Critical for Iron Transport |
|
|
308 | (2) |
|
How do four vitamins promote healthy blood? |
|
|
310 | (2) |
|
Vitamin B6, Folate, and Vitamin B12 Are Required for the Healthy Development of Red Blood Cells |
|
|
310 | (1) |
|
Vitamin K Supports Blood Clotting |
|
|
311 | (1) |
|
How does vitamin C help maintain healthy collagen? |
|
|
312 | (3) |
|
Vitamin C Is Required for the Synthesis of Collagen |
|
|
312 | (1) |
|
Vitamin C Has Many Other Roles in the Body |
|
|
313 | (1) |
|
The RDA for Vitamin C Is Easily Obtained |
|
|
313 | (2) |
|
What are the components and activities of healthy bone? |
|
|
315 | (3) |
|
The Composition of Bone Provides Strength and Flexibility |
|
|
315 | (1) |
|
The Constant Activity of Bone Tissue Promotes Bone Health |
|
|
316 | (1) |
|
Bone Density Is Assessed with a DXA Test |
|
|
317 | (1) |
|
How do four minerals help maintain healthy bone? |
|
|
318 | (8) |
|
Calcium Is the Major Mineral Component of Bone |
|
|
318 | (5) |
|
Phosphorus Combines with Calcium in Hydroxyapatite Crystals |
|
|
323 | (1) |
|
Magnesium Is a Component of Bone and Helps Regulate Bone Status |
|
|
323 | (1) |
|
Fluoride Is Found in Teeth and Bones |
|
|
324 | (2) |
|
How do two fat-soluble vitamins support healthy bone? |
|
|
326 | (4) |
|
Vitamin D Regulates Calcium |
|
|
326 | (4) |
|
|
|
330 | (1) |
|
Vitamin K Assists in Remodeling of Bone |
|
|
330 | (1) |
|
Nutrition debate Vitamin D Deficiency: Why the Surge, and What Can Be Done? |
|
|
331 | (3) |
|
In depth 9.5 Osteoporosis |
|
|
334 | (1) |
|
|
|
335 | (1) |
|
What influences osteoporosis risk? |
|
|
335 | (4) |
|
Aging Increases Osteoporosis Risk |
|
|
336 | (1) |
|
Gender and Genetics Affect Osteoporosis Risk |
|
|
336 | (1) |
|
Tobacco, Alcohol, and Caffeine Influence Osteoporosis Risk |
|
|
337 | (1) |
|
Nutritional Factors Influence Osteoporosis Risk |
|
|
338 | (1) |
|
Regular Physical Activity Reduces Osteoporosis Risk |
|
|
338 | (1) |
|
How is osteoporosis treated? |
|
|
339 | (1) |
|
Can osteoporosis be prevented? |
|
|
340 | (1) |
|
Some People Might Benefit from Supplements |
|
|
340 | (1) |
|
|
|
340 | (2) |
|
Physical Activity and Other Lifestyle Choices Can Help |
|
|
341 | (1) |
|
10 Achieving and Maintaining a Healthful Body Weight |
|
|
342 | (38) |
|
What is a healthful body weight? |
|
|
344 | (1) |
|
How can you evaluate your body weight? |
|
|
344 | (2) |
|
Determine Your Body Mass Index |
|
|
344 | (2) |
|
You do the math Calculating Your Body Mass Index |
|
|
346 | (3) |
|
Measure Your Body Composition |
|
|
347 | (1) |
|
Assess Your Fat Distribution Patterns |
|
|
347 | (2) |
|
How does energy balance influence body weight? |
|
|
349 | (5) |
|
Energy Intake Is the Kilocalories We Consume Each Day |
|
|
351 | (1) |
|
Energy Expenditure Includes More Than Just Physical Activity |
|
|
351 | (3) |
|
You do the math Calculating BMR and Total Daily Energy Needs |
|
|
354 | (1) |
|
Research Suggests Limitations of the Energy Balance Equation |
|
|
355 | (1) |
|
What factors influence body weight? |
|
|
355 | (5) |
|
Genes May Influence Body Weight in Different Ways |
|
|
355 | (2) |
|
Metabolic Factors Influence Weight Loss and Gain |
|
|
357 | (1) |
|
Physiologic Factors Influence Body Weight |
|
|
357 | (1) |
|
Sociocultural Factors Affect Food Choices and Body Weight |
|
|
358 | (2) |
|
How can you lose weight safely and keep it off? |
|
|
360 | (1) |
|
|
|
361 | (6) |
|
|
|
361 | (1) |
|
Many Diets Focus on Macronutrient Composition |
|
|
362 | (1) |
|
If You Design Your Own Diet Plan, Include the Three Strategies |
|
|
362 | (5) |
|
What if you need to gain weight? |
|
|
367 | (2) |
|
For Safe and Effective Weight Gain, Choose Nutrient-Dense Foods |
|
|
367 | (1) |
|
Amino Acid and Protein Supplements Do Not Increase Muscle Mass |
|
|
368 | (1) |
|
Nutrition debate High-Carbohydrate, Moderate-Fat Diets--Have They Been Oversold? |
|
|
369 | (3) |
|
|
|
372 | (1) |
|
|
|
373 | (1) |
|
|
|
374 | (2) |
|
|
|
376 | (4) |
|
Obesity Does Respond to Diet and Exercise |
|
|
376 | (1) |
|
Weight Loss Can Be Enhanced with Prescription Medications |
|
|
376 | (1) |
|
Many Supplements Used for Weight Loss Contain Stimulants |
|
|
377 | (1) |
|
Surgery Can Be Used to Treat Morbid Obesity |
|
|
377 | (3) |
|
11 Nutrition and Physical Fitness: Keys to good health |
|
|
380 | (44) |
|
What are the benefits of physical activity? |
|
|
382 | (2) |
|
Physical Activity Increases Our Fitness |
|
|
382 | (1) |
|
Physical Activity Reduces Our Risk for Chronic Diseases |
|
|
383 | (1) |
|
How can you improve your fitness? |
|
|
384 | (5) |
|
Assess Your Current Level of Fitness |
|
|
384 | (1) |
|
Identify Your Personal Fitness Goals |
|
|
384 | (1) |
|
Make Your Program Varied, Consistent, and Fun! |
|
|
385 | (1) |
|
Appropriately Overload Your Body |
|
|
386 | (2) |
|
Include a Warm-Up and a Cool-Down Period |
|
|
388 | (1) |
|
You do the math Calculating Your Maximal and Training Heart Rate Range |
|
|
389 | (2) |
|
Keep It Simple, Take It Slow |
|
|
389 | (2) |
|
What fuels our activities? |
|
|
391 | (5) |
|
The ATP-CP Energy System Uses Creatine Phosphate to Regenerate ATP |
|
|
391 | (1) |
|
The Breakdown of Carbohydrates Provides Energy for Both Brief and Long-Term Exercise |
|
|
391 | (3) |
|
Aerobic Breakdown of Fats Supports Exercise of Low Intensity and Long Duration |
|
|
394 | (2) |
|
Amino Acids Are Not Major Sources of Fuel During Exercise |
|
|
396 | (1) |
|
How does physical activity affect energy and macronutrient needs? |
|
|
396 | (4) |
|
Vigorous Exercise Increases Energy Needs |
|
|
397 | (2) |
|
Carbohydrate Needs Increase for Many Active People |
|
|
399 | (1) |
|
|
|
400 | (3) |
|
Moderate Fat Consumption Is Enough to Support Most Activities |
|
|
402 | (1) |
|
Many Athletes Have Increased Protein Needs |
|
|
403 | (1) |
|
How does physical activity affect fluid and micronutrient needs? |
|
|
403 | (4) |
|
Dehydration and Heat-Related Illnesses |
|
|
403 | (1) |
|
Guidelines for Proper Fluid Replacement |
|
|
404 | (1) |
|
Inadequate Micronutrient Intake Can Diminish Health and Performance |
|
|
405 | (2) |
|
Are ergogenic aids necessary for active people? |
|
|
407 | (3) |
|
Many Ergogenic Aids Are Said to Build Muscle Mass and Strength |
|
|
407 | (1) |
|
Some Ergogenic Aids Are Said to Optimize Fuel Use |
|
|
408 | (2) |
|
Nutrition debate How Much Physical Activity Is Enough? |
|
|
410 | (3) |
|
In depth 11.5 Disorders Related to Body Image, Eating, and Exercise |
|
|
413 | (1) |
|
What is body image, and how does it influence health? |
|
|
414 | (2) |
|
Body Image Influences Eating Behaviors |
|
|
414 | (1) |
|
Body Image Influences Exercise Behaviors |
|
|
414 | (1) |
|
Body Dysmorphic Disorder Is a Psychiatric Diagnosis |
|
|
415 | (1) |
|
What factors contribute to disorders related to body image, eating, and exercise? |
|
|
416 | (1) |
|
Influence of Genetic Factors |
|
|
416 | (1) |
|
|
|
416 | (1) |
|
|
|
416 | (1) |
|
Influence of Social and Cultural Values |
|
|
417 | (1) |
|
Comorbidity with Other Psychological Disorders |
|
|
417 | (1) |
|
What psychiatric eating disorders are recognized? |
|
|
417 | (3) |
|
|
|
417 | (1) |
|
|
|
418 | (2) |
|
|
|
420 | (1) |
|
What syndromes of disordered eating are recognized? |
|
|
420 | (2) |
|
|
|
420 | (1) |
|
|
|
421 | (1) |
|
|
|
422 | (1) |
|
How are eating disorders treated? |
|
|
422 | (2) |
|
12 Food Safety and Technology: Protecting our food |
|
|
424 | (36) |
|
What is foodborne illness and why is it a critical concern? |
|
|
426 | (3) |
|
Ingestion of Contaminants Prompts Acute Illness |
|
|
426 | (1) |
|
Reducing Foodborne Illness Is a Challenge |
|
|
426 | (3) |
|
What causes most foodborne illness? |
|
|
429 | (4) |
|
Several Types of Microorganisms Contaminate Foods |
|
|
429 | (2) |
|
Some Foodborne Illness Is Due to Toxins |
|
|
431 | (2) |
|
Certain Conditions Help Microorganisms Multiply in Foods |
|
|
433 | (1) |
|
|
|
433 | (1) |
|
How can you prevent foodborne illness? |
|
|
434 | (6) |
|
Clean: Wash Your Hands and Kitchen Surfaces Often |
|
|
434 | (1) |
|
Separate: Don't Cross-Contaminate |
|
|
434 | (1) |
|
A Chill: Store Foods in the Refrigerator or Freezer |
|
|
435 | (2) |
|
Cook: Heat Foods Thoroughly |
|
|
437 | (1) |
|
Protect Yourself from Toxins in Foods |
|
|
437 | (1) |
|
Be Choosy When Eating Out---Close to Home or Far Away |
|
|
438 | (2) |
|
How is food spoilage prevented? |
|
|
440 | (1) |
|
What are food additives, and are they safe? |
|
|
441 | (2) |
|
Food Additives Include Nutrients and Preservatives |
|
|
441 | (1) |
|
Other Food Additives Include Flavorings, Colorings, and Texturizers |
|
|
442 | (1) |
|
|
|
442 | (1) |
|
How is genetic modification used in food production, and is it safe? |
|
|
443 | (3) |
|
Genetic Modification Includes Selective Breeding and Recombinant DNA Technology |
|
|
443 | (1) |
|
Genetic Modification Has Many Benefits |
|
|
444 | (1) |
|
Genetic Modification Poses Certain Risks |
|
|
444 | (1) |
|
Should GM Foods Be Labeled? |
|
|
445 | (1) |
|
How do residues harm our food supply? |
|
|
446 | (5) |
|
Persistent Organic Pollutants Can Cause Illness |
|
|
446 | (2) |
|
Pesticides Protect Against Crop Losses---But at a Cost |
|
|
448 | (1) |
|
Growth Hormones and Antibiotics Are Used in Animals |
|
|
449 | (1) |
|
Organic Farming Promotes Ecological Balance |
|
|
449 | (2) |
|
Nutrition debate Organic Foods: Are They Worth the Cost? |
|
|
451 | (3) |
|
In depth 12.5 The Safety and Effectiveness of Dietary Supplements |
|
|
454 | (1) |
|
How are dietary supplements regulated? |
|
|
455 | (1) |
|
Are there special precautions for herbs? |
|
|
456 | (1) |
|
Should you take a dietary supplement? |
|
|
457 | (2) |
|
|
|
459 | (1) |
|
13 Food Equity, Sustainability, and Quality: The challenge of "good food" |
|
|
460 | (26) |
|
How prevalent is food insecurity? |
|
|
462 | (1) |
|
About 795 Million People Worldwide Are Hungry |
|
|
462 | (1) |
|
Over 17 Million American Households Are Food Insecure |
|
|
463 | (1) |
|
Why don't all people have access to nourishing food? |
|
|
463 | (1) |
|
|
|
464 | (3) |
|
Acute Food Shortages Are Often Caused by Weather Events and Wars |
|
|
464 | (1) |
|
The Major Cause of Chronic Hunger Is Unequal Distribution of Food |
|
|
464 | (1) |
|
Overpopulation Contributes to Chronic Food Shortages |
|
|
465 | (1) |
|
Local Conditions Can Contribute to Chronic Hunger |
|
|
465 | (1) |
|
Climate Change Threatens Global Food Security |
|
|
466 | (1) |
|
Is our food equitably produced and sold? |
|
|
467 | (1) |
|
Farm Labor Is Dangerous and Poorly Paid |
|
|
467 | (1) |
|
Food Retail and Service Work Maintains the "Working Poor" |
|
|
467 | (1) |
|
How does industrial agriculture affect the security, sustainability, and diversity of our food supply? |
|
|
468 | (3) |
|
Industrial Agriculture Has Increased Food Security but Threatens Our Environment |
|
|
468 | (1) |
|
Monopolization of Agriculture Reduces Food Diversity |
|
|
469 | (1) |
|
The Food Industry Influences America's Diet |
|
|
470 | (1) |
|
What initiatives are addressing the challenges of "good" food? |
|
|
471 | (3) |
|
Many International Initiatives Increase Access to Nourishing Food |
|
|
471 | (1) |
|
National and Local Programs Help Nourish Americans |
|
|
471 | (1) |
|
Sustainable Agriculture Reduces Environmental Impact and Increases Food Diversity |
|
|
472 | (1) |
|
Corporate and Philanthropic Initiatives Are Promoting "Good" Food |
|
|
473 | (1) |
|
How can you promote "good" food? |
|
|
474 | (3) |
|
|
|
474 | (1) |
|
Purchase Fair Trade Goods |
|
|
474 | (1) |
|
Choose Foods That Are Healthful for You and the Environment |
|
|
475 | (2) |
|
Nutrition debate Meat Consumption and Climate Change: Tofu to the Rescue? |
|
|
477 | (3) |
|
In depth 13.5 Malnutrition |
|
|
480 | (1) |
|
What problems are linked to undernourishment? |
|
|
481 | (2) |
|
Low Energy Intake Promotes Wasting, Stunting, and Mortality |
|
|
481 | (1) |
|
Micronutrient Deficiencies Lead to Preventable Diseases |
|
|
481 | (1) |
|
Undernourishment Promotes Socioeconomic Problems |
|
|
482 | (1) |
|
|
|
483 | (1) |
|
How could limited access to good food promote obesity? |
|
|
483 | (3) |
|
A Nutrition Paradox Is Evident in Transitioning Populations |
|
|
483 | (1) |
|
Physical and Socioeconomic Factors May Promote Obesity Among the Poor |
|
|
484 | (2) |
|
14 Nutrition Through the Life Cycle: Pregnancy and the first year of life |
|
|
486 | (42) |
|
How does a healthful diet support conception and gestation? |
|
|
488 | (6) |
|
A Healthful Diet Is Critical Before Conception |
|
|
488 | (1) |
|
A Healthful Diet Supports Embryonic and Fetal Development |
|
|
488 | (4) |
|
Appropriate Maternal Weight Gain Supports a Healthy Birth Weight |
|
|
492 | (2) |
|
What are a pregnant woman's nutrient needs? |
|
|
494 | (5) |
|
Macronutrients Provide Energy and Build Tissues |
|
|
494 | (1) |
|
Micronutrients Support Increased Energy Needs and Tissue Growth |
|
|
495 | (3) |
|
Fluid Needs of Pregnant Women Increase |
|
|
498 | (1) |
|
What are some common nutrition-related concerns of pregnancy? |
|
|
499 | (2) |
|
Morning Sickness, Cravings, and Gl Discomfort Are Common |
|
|
499 | (1) |
|
Serious Disorders Include Diabetes, Hypertension, and Foodborne Illness |
|
|
500 | (1) |
|
|
|
501 | (4) |
|
Maternal Age Can Affect Pregnancy |
|
|
502 | (1) |
|
A Careful Vegetarian Diet and Regular Exercise Are Safe During Pregnancy |
|
|
502 | (2) |
|
Many Substances Can Harm the Embryo or Fetus |
|
|
504 | (1) |
|
How does nutrition support lactation? |
|
|
505 | (4) |
|
Lactation Is Maintained by Hormones and Infant Suckling |
|
|
505 | (1) |
|
Breastfeeding Woman Have High Nutrient Needs |
|
|
506 | (3) |
|
What are some advantages and challenges of breastfeeding? |
|
|
509 | (4) |
|
Breast Milk Is Nutritionally Superior to Infant Formula |
|
|
509 | (1) |
|
Breastfeeding Has Many Other Benefits for the Infant and Mother |
|
|
510 | (1) |
|
Physical and Social Concerns Can Make Breastfeeding Challenging |
|
|
511 | (2) |
|
What are an infant's nutrient needs? |
|
|
513 | (4) |
|
Nutrition Fuels Infant Growth and Activity |
|
|
513 | (1) |
|
Infants Have Unique Nutrient Needs |
|
|
514 | (2) |
|
Infant Formula Is a Nutritious Alternative to Breast Milk |
|
|
516 | (1) |
|
Nutrition label activity Reading Infant Food Labels |
|
|
517 | (1) |
|
What are some common nutrition-related concerns of infancy? |
|
|
518 | (3) |
|
Infants Begin to Need Solid Foods at About 6 Months of Age |
|
|
518 | (1) |
|
Some Foods and Beverages Are Not Safe for Infants |
|
|
519 | (1) |
|
Several Nutrition-Related Disorders Are Concerns for Infants |
|
|
519 | (2) |
|
Nutrition debate Preventing Food Allergies in Infants: Allergen Avoidance, or Introduction? |
|
|
521 | (3) |
|
In depth 14.5 The Fetal Environment |
|
|
524 | (1) |
|
How does fetal adaptation to famine affect adult health? |
|
|
525 | (1) |
|
How do other nutritional imbalances in utero affect adult health? |
|
|
525 | (1) |
|
|
|
526 | (2) |
|
15 Nutrition Through the Life Cycle: Childhood to late, adulthood |
|
|
528 | (2) |
|
What are the nutritional needs and concerns of toddlerhood? |
|
|
530 | (2) |
|
Body Size and Activity Increase Toddlers' Nutrient Needs |
|
|
530 | (2) |
|
You do the math Is This Menu Good for a Toddler? |
|
|
532 | (3) |
|
Encourage Nutritious Food Choices with Toddlers |
|
|
533 | (1) |
|
Vegan Diets May Not Be Healthful for Toddlers |
|
|
534 | (1) |
|
What are the nutritional needs and concerns of childhood? |
|
|
535 | (6) |
|
Growth and Development Increase Children's Nutrient Needs |
|
|
535 | (3) |
|
Encourage Nutritious Food Choices with Children |
|
|
538 | (1) |
|
School Attendance Influences Children's Nutrition |
|
|
538 | (1) |
|
Childhood Brings Unique Nutrition-Related Concerns |
|
|
539 | (2) |
|
What are the nutritional needs and concerns of adolescence? |
|
|
541 | (5) |
|
Puberty Triggers Dramatic Growth and Maturation |
|
|
541 | (1) |
|
Rapid Growth Increases an Adolescent's Nutrient Needs |
|
|
541 | (2) |
|
Encourage Nutritious Food Choices with Adolescents |
|
|
543 | (1) |
|
Appearance and Substance Use Are Key Concerns of Adolescence |
|
|
543 | (3) |
|
|
|
546 | (1) |
|
Why is pediatric obesity harmful, and what can be done? |
|
|
546 | (3) |
|
Obesity Impairs Children's Health |
|
|
546 | (1) |
|
Encourage Healthful Eating Patterns |
|
|
547 | (1) |
|
Encourage Physical Activity |
|
|
548 | (1) |
|
What characterizes aging? |
|
|
549 | (2) |
|
Americans Are Getting Older |
|
|
549 | (1) |
|
Characteristic Physiologic Changes Accompany Aging |
|
|
550 | (1) |
|
What are the nutritional needs and concerns of older adults? |
|
|
551 | (8) |
|
Some Nutrient Recommendations Increase or Decrease with Aging |
|
|
551 | (4) |
|
Older Adults Have Many Unique Nutrition-Related Concerns |
|
|
555 | (4) |
|
Nutrition debate Physical Activity in Older Adulthood: What Amounts, Types, and Intensities Are Appropriate? |
|
|
559 | (3) |
|
In depth 15.5 Searching for the Fountain of Youth |
|
|
562 | (1) |
|
Does calorie restriction increase life span? |
|
|
563 | (2) |
|
Calorie Restriction May Reduce Production of Free Radicals |
|
|
563 | (1) |
|
Calorie Restriction Presents Significant Challenges |
|
|
564 | (1) |
|
Alternatives to Calorie Restriction Show Similar Benefits |
|
|
564 | (1) |
|
Can supplements slow aging? |
|
|
565 | (1) |
|
|
|
565 | (1) |
|
Are your actions today promoting a longer, healthier life? |
|
|
566 | |
|
|
|
|
A 2015--2020 Dietary Guidelines, Dietary Reference Intakes, and Dietary Guidelines Recommendations |
|
|
3 | |
|
B Calculations and Conversions |
|
|
1 | (1) |
|
C Foods Containing Caffeine |
|
|
1 | (1) |
|
D U.S. Exchange Lists for Meal Planning |
|
|
1 | (1) |
|
|
|
1 | (1) |
|
F The USDA Food Guide Evolution |
|
|
1 | (1) |
| References |
|
1 | (1) |
| Answers |
|
1 | (1) |
| Glossary |
|
1 | (1) |
| Index |
|
1 | (1) |
| Credits |
|
1 | |
