Nutrition Basics: An Active Approach

✍ Scribed by Maureen Zimmerman and Mary Elizabeth Snow

• Publisher: Boston Academic Publishing, inc
• Year: 2024
• Tongue: English
• Leaves: 558
• Edition: 3.0
• Category: Library

✦ Table of Contents

Brief Contents
Contents
About the Authors
Acknowledgments
Dedications
Preface
Chapter 1: Nutrition and You
1.1: Defining Nutrition, Health, and Disease
Your View of Food
Nutrition and Health and Disease
Public Health and Disease Prevention
1.2: What Are Nutrients?
What’s in Food?
Macronutrients
Carbohydrates
Lipids
Proteins
Water
Micronutrients
Vitamins
Minerals
Food Quality
1.3: The Broad Role of Nutritional Science
How to Determine the Health Effects of Food and Nutrients
Evidence-Based Approach to Nutrition
Types of Scientific Studies
Evolving Science
Nutritional Science Evolution
Using Science and Technology to Change the Future
1.4: Health Factors and Their Impact
Genetics
The Life Cycle
Environment
Socioeconomic Status
Lifestyle
Physical Activity
Recreational Drug Use
Sleeping Patterns
Personal Choice: The Challenge of Choosing Foods
Factors That Drive Food Choices
1.5: Assessing Personal Health
Personal Health Assessment
Dietary Assessment
Family Medical History
Lifestyle Assessment
1.6: A Fresh Perspective: Sustainable Food Systems
The Challenges
Solutions to the Challenges
1.7: End-of-Chapter Exercises
Endnotes
Chapter 2: Achieving a Healthy Diet
2.1: A Healthy Philosophy toward Food
Undernutrition, Overnutrition, and Malnutrition
Growth and Development
The Healing Process
2.2: What Is Nutritional Balance and Moderation?
Achieving a Healthy Diet
Adequacy
Balance
Moderation
Calorie Control
Variety
2.3: Understanding the Bigger Picture of Dietary Guidelines
Why Are Guidelines Needed?
The Dietary Guidelines for Americans, 2020–2025
Foods and Food Components to Reduce
Foods and Nutrients to Increase
Building Healthy Eating Patterns
2.4: National Goals for Nutrition and Health: Healthy People 2030
Helping People Make Healthy Choices
Goals for Nutrition and Weight Status
Objectives of Healthy People 2030
Objectives Related to the Healthy People 2030 Goals on Nutrition, Healthy Eating, and Physical Activity
2.5: Recommendations for Optimal Health
Building a Healthy Plate: Choose Nutrient-Rich Foods
Healthy Eating Index
2.6: Understanding Dietary Reference Intakes
Dietary Reference Intakes: A Brief Overview
Determining Dietary Reference Intakes
2.7: Discovering Nutrition Facts
The Labels on Your Food
Reading the Label
Claims on Labels
Health Claims
Qualified Health Claims
Structure/Function Claims
Allergy Warnings
2.8: When Enough Is Enough
Estimating Portion Size
MyPlate Planner
2.9: Nutrition and the Media
Using Eyes of Discernment
Trustworthy Sources
2.10: End-of-Chapter Exercises
Endnotes
Chapter 3: Nutrition and the Human Body
3.1: Digestion and Absorption
From the Mouth to the Stomach
From the Stomach to the Small Intestine
From the Small Intestine to the Large Intestine
From the Large Intestine to the Anus
3.2: Energy and Calories
The Calorie Is a Unit of Energy
Estimating Caloric Content
Estimating the Amount of Energy from Each Macronutrient
3.3: Digestion and Absorption Disorders
Gastroesophageal Reflux Disease
Additional Facts about GERD
Irritable Bowel Syndrome
Celiac Disease
Diverticulitis
Colon Cancer
Food Allergies
3.4: End-of-Chapter Exercises
Endnotes
Chapter 4: Carbohydrates
4.1: A Closer Look at Carbohydrates
What Exactly Are Carbohydrates and How Many Types Are There?
Fast-Releasing Carbohydrates
Monosaccharides
Disaccharides
Slow-Releasing Carbohydrates
Starches
Dietary Fibers
4.2: Digestion and Absorption of Carbohydrates
From the Mouth to the Stomach
From the Stomach to the Small Intestine
Absorption: Going to the Bloodstream
Maintaining Blood Glucose Levels: The Pancreas and Liver
Leftover Carbohydrates: The Large Intestine
A Carbohydrate Feast
Glycemic Index
Balancing the Thanksgiving Feast
4.3: The Functions of Carbohydrates in the Body
Energy Production
Energy Storage
Building Macromolecules
Sparing Protein
Lipid Metabolism
4.4: Looking Closely at Diabetes
What Is Diabetes?
Type 1 Diabetes
Type 2 Diabetes
Gestational Diabetes
Insulin Resistance and Prediabetes
Long-Term Health Consequences of Diabetes
Diabetes Treatment
4.5: Health Consequences and Benefits of High- and Low-Carbohydrate Diets
Added Sugars
Diabetes and Heart Disease and Their Hypothesized Link to Excessive Sugar and Refined Carbohydrate Consumption
The Most Notorious Sugar
Oral Disease
Do Low-Carbohydrate Diets Affect Health?
Health Benefits of Whole Grains in the Diet
4.6: Carbohydrates and Personal Diet Choices
How Many Carbohydrates Are Recommended?
Dietary Sources of Carbohydrates
It’s the Whole Nutrient Package
Understanding Carbohydrates from Product Information
Personal Choices
4.7: End-of-Chapter Exercises
Endnotes
Chapter 5: Lipids
5.1: What Are Lipids?
The Functions of Lipids in the Body
Storing Energy
Regulating and Signaling
Insulating and Protecting
Aiding Absorption and Increasing Bioavailability
The Role of Lipids in Food
High-Energy Source
Smell and Taste
5.2: How Lipids Work
Triacylglycerols Structure and Functions
Fatty Acids
It’s All in the Chain
Degrees of Saturation
Nonessential and Essential Fatty Acids
Phospholipids
Sterols
5.3: Digestion and Absorption of Lipids
From the Mouth to the Stomach
Going to the Bloodstream
The Truth about Storing and Using Body Fat
5.4: Understanding Blood Cholesterol
Major Lipoproteins
Contrasting LDL and HDL
Blood Cholesterol Recommendations
Testing Your Lipid Profile
5.5: Balancing Your Diet with Lipids
Recommended Fat Intake
Identifying Sources of Fat
Omega-3 and Omega-6 Fatty Acids
Attain the Omega-3 and Omega-6 Balance
A Guide to Making Sense of Dietary Fat
5.6: Lipids and Disease
Watch Out for Saturated Fat and Cholesterol
Food Cholesterol’s Effect on Blood Cholesterol
A Prelude to Disease
What You Can Do
5.7: End-of-Chapter Exercises
Endnotes
Chapter 6: Proteins
6.1: Defining Protein
What Is Protein?
It’s All in the Side Chain
Essential and Nonessential Amino Acids
The Many Different Types of Proteins
Building Proteins with Amino Acids
Protein Organization
6.2: The Role of Proteins in Foods: Cooking and Denaturation
Protein Denaturation: Unraveling the Fold
6.3: Protein Digestion and Absorption
From the Mouth to the Stomach
From the Stomach to the Small Intestine
Amino Acids Are Recycled
6.4: Protein’s Functions in the Body
Structure and Motion
Enzymes
Hormones
Fluid and Acid–Base Balance
Transport
Protection
Wound Healing and Tissue Regeneration
Energy Production
6.5: Diseases Involving Proteins
Health Consequences of Protein Deficiency
Health Consequences of Too Much Protein in the Diet
6.6: Proteins, Diet, and Personal Choices
How Much Protein Does a Person Need in Their Diet?
Protein Input = Protein Used by the Body + Protein Excreted
Dietary Sources of Protein
Protein Quality
Protein Digestibility Corrected Amino Acid Score (PDCAAS)
Protein Needs: Special Considerations
Vegetarians and Vegans
Older Adults
Athletes
Protein Supplements
Proteins in a Nutshell
6.7: End-of-Chapter Exercises
Endnotes
Chapter 7: Nutrients Important to Fluid and Electrolyte Balance
7.1: Overview of Fluid and Electrolyte Balance
Fluid and Electrolyte Balance
Osmoregulation
7.2: Water’s Importance to Vitality
Water as a Transportation Vehicle
Water as a Medium for Chemical Reactions
Water as a Lubricant and Shock Absorber
Water as a Temperature Regulator
7.3: Regulation of Water Balance
Regulation of Daily Water Input
Dietary Gain of Water
Thirst Mechanism: Why Do We Drink?
Regulation of Daily Water Output
The Kidneys Detect Blood Volume
The Hypothalamus Detects Blood Osmolality
The Adrenal Glands Detect Blood Osmolality
7.4: Electrolytes Important for Fluid Balance
Sodium
Other Functions of Sodium in the Body
Sodium Imbalances
Needs and Dietary Sources of Sodium
Food Sources for Sodium
Sodium on the Nutrition Facts Panel
Salt Substitutes
Alternative Seasonings
Chloride
Chloride’s Role in Fluid Balance
Cystic Fibrosis
Other Functions of Chloride
Chloride Imbalances
Needs and Dietary Sources of Chloride
Other Dietary Sources of Chloride
Bioavailability
Potassium
Other Functions of Potassium in the Body
Imbalances of Potassium
Needs and Dietary Sources of Potassium
Food Sources for Potassium
Bioavailability
7.5: Consequences of Deficiency or Excess
High-Hydration Status: Water Intoxication and Hyponatremia
Low-Hydration Status: Dehydration
Heat Stroke
Hypertension
Salt Sensitivity
7.6: Beverage Consumption in America
Reading the Label
Beverage Consumption in the United States
7.7: Alcoholic and Caffeinated Beverages
Alcohol
Health Benefits of Moderate Alcohol Intake
Health Consequences of Alcohol Abuse
Effects of Alcohol Abuse on the Brain
Effects of Alcohol Abuse on the Liver
Caffeine
Typical Doses and Dietary Sources
Health Benefits
Health Consequences
The Caffeine Myth
7.8: End-of-Chapter Exercises
Endnotes
Chapter 8: Nutrients Important as Antioxidants
8.1: Generation of Free Radicals in the Body
The Atom
The Body’s Defense
Free Radical Detoxifying Enzymes
Antioxidant Chemicals
Antioxidant Chemicals the Body Synthesizes
Antioxidant Chemicals Obtained from the Diet
The Body’s Offense
Sources of Free Radicals in the Environment
Oxidative Stress
8.2: Antioxidant Micronutrients
Antioxidant Vitamins
Vitamin E Functions and Health Benefits
Cardiovascular Disease
Cancer
Eye Conditions
Dementia
Dietary Reference Intakes for Vitamin E
Dietary Sources of Vitamin E
Vitamin C Functions and Health Benefits
Scurvy
Cardiovascular Disease
Cancer
Immunity
Dietary Reference Intakes for Vitamin C
Dietary Sources of Vitamin C
Vitamin A Functions and Health Benefits
Vision
Immunity
Growth and Development
Cancer
Vitamin A Toxicity
Dietary Reference Intakes for Vitamin A
Dietary Sources of Vitamin A
Phytochemicals
Carotenoids Function and Health Benefits
Eye Conditions
Cardiovascular Disease
Cancer
Carotenoid Bioavailability and Dietary Sources
Other Phytochemicals and Their Potential Health Benefits
Flavonoids
Organosulfur Compounds
Lignans
Other Dietary Sources of Beneficial Phytochemicals
Herbs and Spices
Tea
Antioxidant Minerals
Selenium Functions and Health Benefits
Dietary Reference Intakes for Selenium
Dietary Sources of Selenium
Manganese, Iron, Copper, and Zinc: Functions and Health Benefits
8.3: The Whole Nutrient Package versus Disease
Antioxidant Variety in Food Provides Health Benefits
Most Americans Eat Fewer Fruits and Vegetables than Recommended
Improving Fruit and Vegetable Intake
8.4: End-of-Chapter Exercises
Endnotes
Chapter 9: Nutrients Important for Bone Health
9.1: Bone Structure and Function
Why Is the Skeletal System Important?
Bone Anatomy and Structure
Bone Tissues and Cells, Modeling and Remodeling
Bone Modeling and Remodeling
9.2: Micronutrients Essential for Bone Health: Calcium and Vitamin D
Calcium
Calcium’s Functional Roles
Maintaining Calcium Levels
Parathyroid Hormone
Calcitriol (1, 25 Hydroxy-Vitamin D)
Calcitonin
Other Health Benefits of Calcium in the Body
Calcium Needs, Sources, and Bioavailability
Dietary Reference Intake for Calcium
Calcium Bioavailability
Factors That Increase Calcium Bioavailability
Factors That Decrease Calcium Bioavailability
Vitamin D
Vitamin D’s Functional Role
Vitamin D Recommendations
Dietary Reference Intake for Vitamin D
Vitamin D Bioavailability
Other Health Benefits of Vitamin D in the Body
9.3: Other Essential Micronutrients for Bone Health
Phosphorus’s Functional Role
Dietary Reference Intake and Food Sources for Phosphorus
Magnesium’s Functional Role
Dietary Reference Intake and Food Sources for Magnesium
Fluoride’s Functional Role
Dietary Reference Intake and Food Sources for Fluoride
Vitamin K’s Functional Role
Dietary Reference Intake and Food Sources for Vitamin K
9.4: Osteoporosis
9.5: Risk Factors for Osteoporosis
Nonmodifiable Risk Factors
Age, Sex, Body Type, and Heredity
Estrogen Level
Medications
Other Diseases
Modifiable Risk Factors
Physical Inactivity
Being Underweight
Smoking, Alcohol, and Caffeine
Nutrition
9.6: Osteoporosis Prevention and Treatment
Primary Prevention
Primary Prevention Tactics
Nutrition: Eat Right for Your Bones
Physical Activity: Use It or Lose It
Fall Prevention
Secondary Prevention
Secondary Prevention Tactics
9.7: Deficiency, Supplementation, and Choices
Calcium Supplements: Which One to Buy?
Beware of Lead
Diet, Supplements, and Chelated Supplements
The Calcium Debate
Other Choices That Affect Bone Health
Too Much Soda
A Lactose-Free Diet
Bone Health: A Firm Foundation
9.8: End-of-Chapter Exercises
Endnotes
Chapter 10: Nutrients Important for Metabolism and Blood Function
10.1: Blood’s Function in the Body and in Metabolism Support
What Makes Up Blood and How Do These Substances Support Blood Function?
Nutrients In
Wastes Out
Blood’s Importance to the Rest of the Body
What Makes Blood Healthy?
What Can Blood Tests Tell You About Your Health?
10.2: Metabolism Overview
Catabolism: The Breakdown
Anabolism: The Building
Energy Storage
10.3: Vitamins Important for Metabolism and for Blood Function
Vitamins: Functions in Catabolic Pathways, Anabolic Pathways, and Blood
Thiamine (Vitamin B1)
Riboflavin (Vitamin B2)
Niacin (Vitamin B3)
Pantothenic Acid (Vitamin B5)
Pyridoxine (Vitamin B6)
Biotin (Vitamin B7 or Vitamin H)
Folate (Vitamin B9)
Cobalamin (Vitamin B12)
Dietary Reference Intakes and Sources of B Vitamins
Dietary Sources Rich in Folate and Vitamin B12
Vitamin K: Functions in Metabolism and Blood
Dietary Reference Intakes and Sources of Vitamin K
10.4: Minerals Important for Metabolism and for Blood Function
Minerals: Functions in Catabolic Pathways, Anabolic Pathways, and Blood Function
Magnesium
Iron
Zinc
Iodine
Selenium
Copper
Manganese
Chromium
Dietary Reference Intakes for Minerals and Dietary Sources
Bioavailability
10.5: Iron Deficiency Anemia
Iron Deficiency Anemia: Signs, Symptoms, and Treatment
Iron Deficiency: A Worldwide Nutritional Health Problem
At-Risk Populations
Preventing Iron Deficiency Anemia
10.6: End-of-Chapter Exercises
Endnotes
Chapter 11: Energy Balance and Body Weight
11.1: Body Mass Index, Body Fat Content, and Fat Distribution
Body Mass Index: How to Measure It, and Its Limitations
Calculating BMI
Limitations of BMI
Body Fat and Its Distribution
Measuring Body Fat Content
Measuring Fat Distribution
11.2: Theories for Energy Balance
Calculated Energy Balance versus Calorie Quality
Maintenance of Weight, Energy in versus Energy Out
Estimating Energy Requirement
Estimating Caloric Intake
Total Energy Expenditure (Output)
How to Calculate Total Energy Expenditure
Factors Affecting Energy Intake
Physiological and Genetic Influences
Psychological/Behavioral Influences
Factors Affecting Energy Expenditure
Physiological and Genetic Influences
Psychological/Behavioral Influence
11.3: Too Much Weight: Are There Health Risks?
Health at Every Size®
Weight Loss Research
11.4: Risks of Being Underweight and Eating Disorders
Health Risks of Being Underweight
Anorexia Nervosa
Bulimia
Binge Eating Disorder
Other Eating Disorders
11.5: Dietary, Behavioral, and Physical Activity Recommendations for Health
Evidence-Based Dietary Recommendations
Evidence-Based Physical Activity Recommendations
Health at Every Size® Recommendations
11.6: End-of-Chapter Exercises
Endnotes
Chapter 12: Nutrition through the Life Cycle: From Pregnancy to the Toddler Years
12.1: The Human Life Cycle
Nutrition and Early Development
Prenatal Development
Infancy
The Toddler Years
12.2: Pregnancy and Nutrition
The Early Days of Pregnancy
Weight Gain during Pregnancy
Weight Loss after Pregnancy
Nutritional Requirements
Energy
Carbohydrates
Protein
Fat
Fiber
Fluids
Vitamins and Minerals
Guide to Eating during Pregnancy
Foods to Avoid
Foodborne Illness
Food Contaminants
Physical Activity during Pregnancy
Common Discomforts during Pregnancy
Nausea and Vomiting
Food Cravings and Aversions
Complications during Pregnancy
Gestational Hypertension
Gestational Diabetes
12.3: Infancy and Nutrition
Infancy (Birth to Age One)
Nutritional Requirements
Energy
Macronutrients
Micronutrients
Fluids
Breastfeeding
Lactation
Components of Breast Milk
Colostrum
Transitional Milk
Mature Milk
Diet and Milk Quality
Benefits of Breastfeeding
Barriers to Breastfeeding
Contraindications to Breastfeeding
Bottle Feeding
Introducing Solid Foods
Learning to Self-Feed
Feeding Problems during Infancy
Overnutrition
Food Allergies
Early Childhood Caries
Gastroesophageal Reflux
Diarrhea and Constipation
Colic
Newborn Jaundice
12.4: Nutrition in the Toddler Years
The Toddler Years (Ages One to Three)
Nutritional Requirements
Energy
Macronutrients
Micronutrients
Learning How to Handle Food
Feeding Problems in the Toddler Years
High-Risk Choking Foods
Picky Eaters
Food Jags
Early Childhood Dental Caries
Iron Deficiency Anemia
Toddler Diarrhea
Developing Habits
12.5: End-of-Chapter Exercises
Endnotes
Chapter 13: Nutrition through the Life Cycle: From Childhood to the Older Adult Years
13.1: The Human Life Cycle Continues
Changes during Childhood
Changes during Puberty
Changes in Older Adolescence
Changes in Young Adulthood
Changes in Middle Age
Changes in the Older Adult Years
Changing Needs and Nutrition
13.2: Childhood and Nutrition
Childhood (Ages Four to Eight): “Growing Pains”
Energy
Macronutrients
Micronutrients
Factors Influencing Intake
Children and Malnutrition
Children and Vegetarianism
Types of Vegetarian Diets
Food Allergies and Food Intolerance
The Threat of Lead Toxicity
13.3: Puberty and Nutrition
The Onset of Puberty (Ages Nine to Thirteen)
Energy
Macronutrients
Micronutrients
13.4: Older Adolescence and Nutrition
Adolescence (Ages Fourteen to Eighteen): Transitioning into Adulthood
Energy
Macronutrients
Micronutrients
Eating Disorders
13.5: Young Adulthood and Nutrition
Young Adulthood (Ages Nineteen to Thirty): At Your Peak
Energy
Macronutrients
Micronutrients
Nutritional Concerns in Young Adulthood
Gastrointestinal Integrity
13.6: Middle Age and Nutrition
Middle Age (Ages Thirty-One to Fifty): Aging Well
Energy
Macronutrients and Micronutrients
Preventive/Defensive Nutrition
Menopause
13.7: Old Age and Nutrition
Older Adulthood (Ages Fifty-One and Older): The Golden Years
Energy
Macronutrients
Micronutrients
Nutritional Concerns for Older Adults
Sensory Issues
Gastrointestinal Problems
Dysphagia
The Anorexia of Aging
Vision Problems
Neurological Conditions
Longevity and Nutrition
13.8: End-of-Chapter Exercises
Endnotes
Chapter 14: Nutrition and Society: Food Politics and Perspectives
14.1: The Food Industry
The Food System
Food Preservation and Processing
Food Preservation
Irradiation
Food Processing
The Pros and Cons of Food Processing
The Impact of the Food Industry on Climate Change
Food Regulation and Control
Food Additives
The Pros and Cons of Food Additives
The Effect of New Technologies
Genetically Modified Foods
Food Enrichment and Fortification
The Health of the Population
14.2: The Politics of Food
Food Politics
Stakeholders
Disputes
The Role of Government
Food Production, Distribution, and Safety
The Farm Bill
Agricultural Subsidies
Food Sustainability
14.3: The Issue of Food Security
Food Security
Food Insecurity
Malnutrition
Hunger
Groups That Are at Risk for Hunger
Children
Government Programs
The Federal Poverty Level
USDA Food Assistance Programs
The Supplemental Nutrition Assistance Program
The Special Supplemental Nutrition Program for Women, Infants, and Children
The National School Lunch Program
Other Food-Assistance Programs for Children
The Head Start Program
Other Forms of Assistance
14.4: Diets around the World
Comparing Diets
United States and Canada
Breakfast in United States and Canada
Mexico, Central and South America
Typical Southern and Central American Foods
Breakfast in Central America
Europe
Italy
France
Spain
Breakfast in Europe
Africa
Ethiopia
Central and West Africa
Breakfast in Africa
Asia
India
China
Korea
Japan
The Middle East
Breakfast in Asia
The Diversity of Palates and Habits
Food Availability
Income and Consumption
Family Meals
Different Ways of Eating
14.5: End-of-Chapter Exercises
Endnotes
Chapter 15: Achieving Optimal Health: Wellness and Nutrition
15.1: Nutrition and Health
Dietary Food Trends
Functional Foods
Holistic Nutrition
Popular Diets
The DASH Diet
The Mediterranean Diet
The Gluten-Free Diet
Low-Carb Diets
Vegetarian and Vegan Diets
Food Supplements and Food Replacements
Before Taking Supplements
15.2: Fitness and Health
The Essential Elements of Physical Fitness
Metabolic Fitness
Keeping Fit: The Benefits of Physical Activity
Physical Benefits
Mental and Emotional Benefits
Changing to a More Active Lifestyle
15.3: Threats to Health
Chronic Diseases
The Risk Factors of Chronic Disease
Cardiovascular Disease
Steps to Reducing the Risk of Cardiovascular Disease
Hypertension
Steps to Reducing the Risk of High Blood Pressure
Cancer
Steps to Reducing the Risk of Cancer
Diabetes
Steps to Reducing the Risk of Diabetes
Food: The Best Medicine
15.4: Foodborne Illness and Food Safety
The Major Types of Foodborne Illness
Food Infection
The Reproduction of Microorganisms
Food Intoxication
The Causes of Food Contamination
Bacteria
Virus
Parasitic Protozoa
Mold Toxins
Poisonous Mushrooms
Pesticides
Pollutants
Protecting the Public Health
Efforts on the Governmental Level
Efforts within the Food Industry
Efforts on the Consumer Level: What You Can Do
Buying Food
Storing Food
Preparing Food
Cooking Food
Serving Food
15.5: Careers in Nutrition
Working in Nutrition
Working toward Tomorrow
15.6: End-of-Chapter Exercises
Endnotes
Appendix A: Dietary Reference Intakes Tables
Index