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