Understanding Nutrition, 5th Edition PDF by Eleanor Whitney, Sharon Rady Rolfes, Tim Crowe and Adam Walsh

By

Understanding Nutrition, 5th Edition

By Eleanor Whitney, Sharon Rady Rolfes, Tim Crowe and Adam Walsh

Understanding Nutrition, 5th Edition

Contents:

Guide to the text viii

Guide to the online resources xi

Preface xiii

About the authors xv

Acknowledgements xvi

CHAPTER 1

AN OVERVIEW OF NUTRITION 1

1.1 Food choices 2

1.2 Nutrients 5

1.3 The science of nutrition 10

1.4 Nutrient Reference Values 16

1.5 Nutrition assessment 21

1.6 Diet and health 25

CHAPTER ACTIVITIES 29

HIGHLIGHT 1

Nutrition information and misinformation:

on the net and in the news 32

CHAPTER 2

PLANNING A HEALTHY DIET 39

2.1 Principles and guidelines 40

2.2 Diet-planning guides 44

2.3 Food labels 53

CHAPTER ACTIVITIES 58

HIGHLIGHT 2

Vegetarian diets 61

CHAPTER 3

DIGESTION, ABSORPTION AND

TRANSPORT 66

3.1 Digestion 67

3.2 Absorption 73

3.3 The circulatory systems 77

3.4 The health and regulation of the

GI tract 80

CHAPTER ACTIVITIES 87

HIGHLIGHT 3

Common digestive problems 89

CHAPTER 4

THE CARBOHYDRATES:

SUGARS, STARCHES AND

DIETARY FIBRE 97

4.1 Chemical structure of carbohydrates 98

4.2 The simple carbohydrates 98

4.3 The complex carbohydrates 102

4.4 Digestion and absorption of

carbohydrates 104

4.5 Glucose in the body 109

4.6 Health effects and recommended

intakes of sugars 115

4.7 Alternative sweeteners 118

4.8 Health effects and recommended

intakes of starch and dietary fibre 122

CHAPTER ACTIVITIES 128

HIGHLIGHT 4

Carbs, kilojoules and controversies 131

CHAPTER 5

THE LIPIDS: TRIGLYCERIDES,

PHOSPHOLIPIDS AND STEROLS 136

5.1 Chemical structure of fatty acids and

triglycerides 137

5.2 Chemical structure of phospholipids

and sterols 144

5.3 Digestion, absorption and transport

of lipids 146

5.4 Lipids in the body 152

5.5 Health effects and recommended

intakes of saturated fats, trans fats

and cholesterol 155

5.6 Health effects and recommended

intakes of monounsaturated and

polyunsaturated fats 157

5.7 From guidelines to groceries 160

CHAPTER ACTIVITIES 166

HIGHLIGHT 5

High-fat foods: friend or foe? 169

CHAPTER 6

PROTEIN: AMINO ACIDS 177

6.1 Chemical structure of proteins 178

6.2 Digestion and absorption of protein 182

6.3 Proteins in the body 183

6.4 Protein in foods 194

6.5 Health effects and recommended

intakes of protein 195

CHAPTER ACTIVITIES 204

HIGHLIGHT 6

Nutritional genomics 207

CHAPTER 7

METABOLISM:

TRANSFORMATIONS

AND INTERACTIONS 214

7.1 Chemical reactions in the body 215

7.2 Breaking down nutrients for energy 219

7.3 Feasting and fasting 232

CHAPTER ACTIVITIES 239

HIGHLIGHT 7

Alcohol in the body 241

CHAPTER 8

ENERGY BALANCE AND BODY

COMPOSITION 252

8.1 Energy balance 253

8.2 Energy in: the kilojoules foods provide 254

8.3 Energy out: the kilojoules the body

expends 258

8.4 Body weight, body composition and

health 264

8.5 Health risks associated with body

weight and body fat 269

CHAPTER ACTIVITIES 272

HIGHLIGHT 8

Eating disorders 274

CHAPTER 9

WEIGHT MANAGEMENT:

OVERWEIGHT, OBESITY AND

UNDERWEIGHT 283

9.1 Overweight and obesity 284

9.2 Causes of overweight and obesity 287

9.3 Problems of overweight and obesity 293

9.4 Aggressive treatments for obesity 296

9.5 Lifestyle strategies 298

9.6 Underweight 308

CHAPTER ACTIVITIES 312

HIGHLIGHT 9

The latest and greatest weight-loss

diet – again 315

CHAPTER 10

THE WATER-SOLUBLE

VITAMINS: B GROUP

VITAMINS AND VITAMIN C 321

10.1 The vitamins: an overview 322

10.2 The B group vitamins: as individuals 325

10.3 The B group vitamins: in concert 348

10.4 Vitamin C 350

CHAPTER ACTIVITIES 357

HIGHLIGHT 10

Vitamin and mineral supplements 360

CHAPTER 11

THE FAT-SOLUBLE VITAMINS:

A, D, E AND K 366

11.1 Vitamin A and beta-carotene 367

11.2 Vitamin D 375

11.3 Vitamin E 380

11.4 Vitamin K 383

CHAPTER ACTIVITIES 387

HIGHLIGHT 11

Vitamin D and good health 389

CHAPTER 12

WATER AND THE MAJOR

MINERALS 394

12.1 Water and the body fluids 395

12.2 The minerals: an overview 407

12.3 Sodium 408

12.4 Chloride 412

12.5 Potassium 414

12.6 Calcium 416

12.7 Phosphorus 422

12.8 Magnesium 424

12.9 Sulphate 426

CHAPTER ACTIVITIES 429

HIGHLIGHT 12

Osteoporosis and calcium 432

CHAPTER 13

THE TRACE MINERALS 439

13.1 The trace minerals: an overview 440

13.2 Iron 441

13.3 Zinc 451

13.4 Iodine 455

13.5 Selenium 457

13.6 Copper 458

13.7 Manganese 459

13.8 Fluoride 460

13.9 Chromium 462

13.10 Molybdenum 462

13.11 Other trace minerals 463

CHAPTER ACTIVITIES 466

HIGHLIGHT 13

Phytochemicals and functional foods 469

CHAPTER 14

FITNESS: PHYSICAL ACTIVITY,

NUTRIENTS AND BODY

ADAPTATIONS 476

14.1 Fitness 477

14.2 Energy systems and fuels to support

activity 484

14.3 Vitamins and minerals to support

activity 493

14.4 Fluids and electrolytes to support

activity 494

14.5 Diets for physically active people 499

CHAPTER ACTIVITIES 502

HIGHLIGHT 14

Supplements as ergogenic aids 504

CHAPTER 15

LIFE CYCLE NUTRITION:

PREGNANCY AND LACTATION 510

15.1 Nutrition prior to pregnancy 511

15.2 Growth and development during

pregnancy 512

15.3 Maternal weight 517

15.4 Nutrition during pregnancy 520

15.5 High-risk pregnancies 526

15.6 Nutrition during lactation 533

CHAPTER ACTIVITIES 539

HIGHLIGHT 15

Foetal alcohol syndrome 541

CHAPTER 16

LIFE CYCLE NUTRITION:

INFANCY, CHILDHOOD AND

ADOLESCENCE 546

16.1 Nutrition during infancy 547

16.2 Nutrition during childhood 559

16.3 Nutrition during adolescence 571

CHAPTER ACTIVITIES 575

HIGHLIGHT 16

Childhood obesity and the early

development of chronic diseases 577

CHAPTER 17

LIFE CYCLE NUTRITION:

ADULTHOOD AND THE

LATER YEARS 583

17.1 Nutrition and longevity 585

17.2 The ageing process 588

17.3 Energy and nutrient needs of older

adults 592

17.4 Nutrition-related concerns of

older adults 595

17.5 Food choices and eating habits

of older adults 601

CHAPTER ACTIVITIES 605

HIGHLIGHT 17

Nutrient–drug interactions 607

DIET-RELATED DISEASE 614

18.1 Nutrition and infectious diseases 615

18.2 Nutrition and chronic diseases 617

18.3 Cardiovascular disease 620

18.4 Hypertension 628

18.5 Diabetes mellitus 631

18.6 Cancer 637

18.7 Recommendations for chronic

disease prevention 641

CHAPTER ACTIVITIES 643

HIGHLIGHT 18

Complementary and alternative medicine 645

CHAPTER 19

CONCERNS ABOUT FOODS AND

WATER 654

19.1 Food safety and food-borne illnesses 656

19.2 Environmental contaminants 665

19.3 Natural toxins in foods 667

19.4 Pesticides 668

19.5 Food additives 671

19.6 Consumer concerns about water 675

CHAPTER ACTIVITIES 679

HIGHLIGHT 19

Food biotechnology 681

Appendix A Cells, hormones and nerves 689

Appendix B Basic chemistry concepts 695

Appendix C Biochemical structures and

pathways 704

Appendix D Measures of protein quality 721

Appendix E Nutrition assessment 724

Appendix F Physical activity and energy

requirements 745

Appendix G Aids to calculation 748

Answers 750

Glossary 754

Index 776

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