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Dietary Reference Intakes (DRI)
The Dietary Reference Intakes (DRI) include two sets of In addition to the values that serve as goals for nutrient
values that serve as goals for nutrient intake—Recom- intakes (presented in the tables on these two pages), the
mended Dietary Allowances (RDA) and Adequate Intakes DRI include a set of values called Tolerable Upper Intake
(AI). The RDA reflect the average daily amount of a nutri- Levels (UL). The UL represent the maximum amount of a
ent considered adequate to meet the needs of most healthy nutrient that appears safe for most healthy people to con-
people. If there is insufficient evidence to determine an sume on a regular basis. Turn the page for a listing of the
RDA, an AI is set. AI values are more tentative than UL for selected vitamins and minerals.
RDA, but both may be used as goals for nutrient intakes.
(Chapter 2 provides more details.)
Estimated Energy Requirements (EER), Recommended Dietary Allowances

(RDA), and Adequate Intakes (AI) for Water, Energy, and the Energy Nutrients
ht
ht
da c i d c
eig
eig
MI
ay)
g/d t e
da i d
ay)
(lb n c e W
ay) d
/m 2 e B
(in e H
(g/ F i b e r
A ( dra
(g/ n i c A
(g/ i c A c
g/d
ay)
l/d
(g/ t
y)
y)
y)
y)
( kg e r e n c
cm e r e n c
y)
AI l F a
RD o h y
RD t e i n
A ( in
AI t e r a
g/d
g/k
da
da
)
(ca
da
EER b r g y
e
ole
ole
)
e
r
l
)
t
b
a
e
(L/
Pro
Pro
A(
Car
Ref
Ref
Ref
Ene
Tot
Tot
Lin
Lin
Wa
A ge ( yr )
kg
RD
AI
AI
AI
M ales
0–0.5 — 62 (24) 6 (13) 0.7e 570 60 — 31 4.4 0.5 9.1 1.52
0.5–1 — 71 (28) 9 (20) 0.8f 743 95 — 30 4.6 0.5 11 1.20
1–3g — 86 (34) 12 (27) 1.3 1046 130 19 — 7 0.7 13 1.05
4–8g 15.3 115 (45) 20 (44) 1.7 1742 130 25 — 10 0.9 19 0.95
9–13 17.2 144 (57) 36 (79) 2.4 2279 130 31 — 12 1.2 34 0.95
14–18 20.5 174 (68) 61 (134) 3.3 3152 130 38 — 16 1.6 52 0.85
19–30 22.5 177 (70) 70 (154) 3.7 3067h 130 38 — 17 1.6 56 0.80
31–50 22.5i 177 (70)i 70 (154)i 3.7 3067h 130 38 — 17 1.6 56 0.80
50 22.5i 177 (70)i 70 (154)i 3.7 3067h 130 30 — 14 1.6 56 0.80
F emales
0–0.5 — 62 (24) 6 (13) 0.7e 520 60 — 31 4.4 0.5 9.1 1.52
0.5–1 — 71 (28) 9 (20) 0.8f 676 95 — 30 4.6 0.5 11 1.20
1–3g — 86 (34) 12 (27) 1.3 992 130 19 — 7 0.7 13 1.05
4–8g 15.3 115 (45) 20 (44) 1.7 1642 130 25 — 10 0.9 19 0.95
9–13 17.4 144 (57) 37 (81) 2.1 2071 130 26 — 10 1.0 34 0.95
14–18 20.4 163 (64) 54 (119) 2.3 2368 130 26 — 11 1.1 46 0.85
19–30 21.5 163 (64) 57 (126) 2.7 2403j 130 25 — 12 1.1 46 0.80
31–50 21.5i 163 (64)i 57 (126)i 2.7 2403j 130 25 — 12 1.1 46 0.80
50 21.5i 163 (64)i 57 (126)i 2.7 2403j 130 21 — 11 1.1 46 0.80
P regnancy
1st trimester 3.0 10 175 28 — 13 1.4 46 0.80
2nd trimester 3.0 1340 175 28 — 13 1.4 71 1.10
3rd trimester 3.0 1452 175 28 — 13 1.4 71 1.10
L actation
1st 6 months 3.8 1330 210 29 — 13 1.3 71 1.30
2nd 6 months 3.8 1400 210 29 — 13 1.3 71 1.30
NOTE: For all nutrients, values for infants are AI. Dashes indicate that values have eAssumed to be from human milk.
not been determined. fAssumed to be from human milk and complementary foods and beverages. This
aThe water AI includes drinking water, water in beverages, and water in foods; in includes approximately 0.6 L (~2½ cups) as total fluid including formula, juices,
general, drinking water and other beverages contribute about 70 to 80 percent, and drinking water.
and foods, the remainder. Conversion factors: 1 L 5 33.8 fluid oz; 1 L 5 1.06 qt;
gFor energy, the age groups for young children are 1–2 years and 3–8 years.
1 cup 5 8 fluid oz.
bThe hFor males, subtract 10 calories per day for each year of age above 19.
EER represents the average dietary energy intake that will maintain energy
balance in a healthy person of a given gender, age, weight, height, and physical iBecause weight need not change as adults age if activity is maintained, reference
activity level. The values listed are based on an “active” person at the reference weights for adults 19 through 30 years are applied to all adult age groups.
height and weight and at the midpoint ages for each group until age 19. Chapter 9
and Appendix H provide equations and tables to determine estimated energy jFor females, subtract 7 calories per day for each year of age above 19.
requirements.
SOURCE: Adapted from the Dietary Reference Intakes series, National Academies
cThe linolenic acid referred to in this table and text is the omega-3 fatty acid known Press. Copyright 1997, 1998, 2000, 2001, 2002, 2004, 2005, 2011 by the National
as alpha-linolenic acid. Academy of Sciences.
dThe values listed are based on reference body weights.
Copyright 2017 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s).
Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.
Recommended Dietary Allowances (RDA) and Adequate Intakes (AI) for Vitamins
V i t day) aci d
)a
)e
V i t /day b
V i t /day) c
y) d
RD o f l a )
RD ami n )
( m e n ic
)
R i b /day
N iaci /day
B i o /day
F o l /day
V i t /day
V i t /day
µg 1 2
A ( vin
C h o /day
V i t day)
mg B6
P a day)
y)
B
µg A
IU/ D
( µg n K
mg C
A( nE
da
/da
AI o t h
A( n
RD ami n
RD ami n
RD ami n
RD ami n
AI l i n e
mg
mg
mg
mg
T h iami
A( n
AI t i n
ami
ami
g/
g/
RD a t e
µg
/
( µg
nt
(m
A(
A(
A(
A(
A(
A(
Vit
A ge ( yr )
RD
RD
RD
AI
I nfants
0–0.5 0.2 0.3 2 5 1.7 0.1 65 0.4 125 40 400 400 (10 μg) 4 2.0
0.5–1 0.3 0.4 4 6 1.8 0.3 80 0.5 150 50 500 400 (10 μg) 5 2.5
C hildren
1–3 0.5 0.5 6 8 2 0.5 150 0.9 200 15 300 600 (15 μg) 6 30
4–8 0.6 0.6 8 12 3 0.6 200 1.2 250 25 400 600 (15 μg) 7 55
M ales
9–13 0.9 0.9 12 20 4 1.0 300 1.8 375 45 600 600 (15 μg) 11 60
14–18 1.2 1.3 16 25 5 1.3 400 2.4 550 75 900 600 (15 μg) 15 75
19–30 1.2 1.3 16 30 5 1.3 400 2.4 550 90 900 600 (15 μg) 15 120
31–50 1.2 1.3 16 30 5 1.3 400 2.4 550 90 900 600 (15 μg) 15 120
51–70 1.2 1.3 16 30 5 1.7 400 2.4 550 90 900 600 (15 μg) 15 120
70 1.2 1.3 16 30 5 1.7 400 2.4 550 90 900 800 (20 μg) 15 120
F emales
9–13 0.9 0.9 12 20 4 1.0 300 1.8 375 45 600 600 (15 μg) 11 60
14–18 1.0 1.0 14 25 5 1.2 400 2.4 400 65 700 600 (15 μg) 15 75
19–30 1.1 1.1 14 30 5 1.3 400 2.4 425 75 700 600 (15 μg) 15 90
31–50 1.1 1.1 14 30 5 1.3 400 2.4 425 75 700 600 (15 μg) 15 90
51–70 1.1 1.1 14 30 5 1.5 400 2.4 425 75 700 600 (15 μg) 15 90
70 1.1 1.1 14 30 5 1.5 400 2.4 425 75 700 800 (20 μg) 15 90
P regnancy
18 1.4 1.4 18 30 6 1.9 600 2.6 450 80 750 600 (15 μg) 15 75
19–30 1.4 1.4 18 30 6 1.9 600 2.6 450 85 770 600 (15 μg) 15 90
31–50 1.4 1.4 18 30 6 1.9 600 2.6 450 85 770 600 (15 μg) 15 90
L actation
18 1.4 1.6 17 35 7 2.0 500 2.8 550 115 1200 600 (15 μg) 19 75
19–30 1.4 1.6 17 35 7 2.0 500 2.8 550 120 1300 600 (15 μg) 19 90
31–50 1.4 1.6 17 35 7 2.0 500 2.8 550 120 1300 600 (15 μg) 19 90
NOTE: For all nutrients, values for infants are AI. The table on page Y defines units cVitamin A recommendations are expressed as retinol activity equivalents (RAE).
of nutrient measure. dVitamin D recommendations are expressed as cholecalciferol and assume an
aNiacin recommendations are expressed as niacin equivalents (NE), except for absence of adequate exposure to sunlight. Pregnant or lactating girls ages 14–18
recommendations for infants younger than 6 months, which are expressed as also need 15 micrograms vitamin D per day.
preformed niacin. eVitamin E recommendations are expressed as a-tocopherol.
bFolate recommendations are expressed as dietary folate equivalents (DFE).
Recommended Dietary Allowances (RDA) and Adequate Intakes (AI) for Minerals
RD g n e s i y)
y)
y)
RD i n e y)
RD p h o y)
y)
RD n i u )
RD e r )
AI n g a n )
µg m
m rus
F l u /day)
C h r /day)
C h l /day)
P o /day)
C a l /day)
S e l /day
C o pp /day
M a /day
m um
(m ese
M a g/da
I r o g/da
Z i n g/da
I o d g/da
M o day)
A ( nu
P h g/da
(m um
/da
( µg m
(m e
(m e
A( m
AI mi u
RD b d e
AI r i d
AI s s i
AI o r i d
RD ci u m
AI d i u m
µg
µg
µg
/
m
g
m
g
y
ta
os
RD n
o
(m
e
A(
A(
A(
A(
A(
A(
l
A(
So
A ge ( yr )
RD
I nfants
0–0.5 120 180 400 200 100 30 0.27 2 110 15 200 0.003 0.01 0.2 2
0.5–1 370 570 700 260 275 75 11 3 130 20 220 0.6 0.5 5.5 3
C hildren
1–3 1000 1500 3000 700 460 80 7 3 90 20 340 1.2 0.7 11 17
4–8 1200 1900 3800 1000 500 130 10 5 90 30 440 1.5 1.0 15 22
M ales
9–13 1500 2300 4500 1300 1250 240 8 8 120 40 700 1.9 2 25 34
14–18 1500 2300 4700 1300 1250 410 11 11 150 55 890 2.2 3 35 43
19–30 1500 2300 4700 1000 700 400 8 11 150 55 900 2.3 4 35 45
31–50 1500 2300 4700 1000 700 420 8 11 150 55 900 2.3 4 35 45
51–70 1300 2000 4700 1000 700 420 8 11 150 55 900 2.3 4 30 45
70 1200 1800 4700 1200 700 420 8 11 150 55 900 2.3 4 30 45
F emales
9–13 1500 2300 4500 1300 1250 240 8 8 120 40 700 1.6 2 21 34
14–18 1500 2300 4700 1300 1250 360 15 9 150 55 890 1.6 3 24 43
19–30 1500 2300 4700 1000 700 310 18 8 150 55 900 1.8 3 25 45
31–50 1500 2300 4700 1000 700 320 18 8 150 55 900 1.8 3 25 45
51–70 1300 2000 4700 1200 700 320 8 8 150 55 900 1.8 3 20 45
70 1200 1800 4700 1200 700 320 8 8 150 55 900 1.8 3 20 45
P regnancy
18 1500 2300 4700 1300 1250 400 27 12 220 60 1000 2.0 3 29 50
19–30 1500 2300 4700 1000 700 350 27 11 220 60 1000 2.0 3 30 50
31–50 1500 2300 4700 1000 700 360 27 11 220 60 1000 2.0 3 30 50
L actation
18 1500 2300 5100 1300 1250 360 10 13 290 70 1300 2.6 3 44 50
19–30 1500 2300 5100 1000 700 310 9 12 290 70 1300 2.6 3 45 50
31–50 1500 2300 5100 1000 700 320 9 12 290 70 1300 2.6 3 45 50
NOTE: For all nutrients, values for infants are AI.

B
Tolerable Upper Intake Levels (UL) for Vitamins
ay) 6
g/d B
/da A
/da D
g/d C
g/d E
ay) a
ay ) c
y) a
y) b
ay )
ay)
( m ami n
( m ami n
( µg ami n
( IU ami n
( m ami n
(m line
y)
g/d n
( µg l a t e
N iaci
/da
g/d
Cho
Vit
Vit
Vit
Vit
Vit
Fo
A ge ( yr )
(m
I nfants
0–0.5 — — — — — 600 1000 (25 μg) —
0.5–1 — — — — — 600 1500 (38 μg) —
C hildren
1–3 10 30 300 1000 400 600 2500 (63 μg) 200
4–8 15 40 400 1000 650 900 3000 (75 μg) 300
9–13 20 60 600 2000 1200 1700 4000 (100 μg) 600
A dolescents
14–18 30 80 800 3000 1800 2800 4000 (100 μg) 800
A dults
19–70 35 100 1000 3500 2000 3000 4000 (100 μg) 1000
70 35 100 1000 3500 2000 3000 4000 (100 μg) 1000
P regnancy
18 30 80 800 3000 1800 2800 4000 (100 μg) 800
19–50 35 100 1000 3500 2000 3000 4000 (100 μg) 1000
L actation
18 30 80 800 3000 1800 2800 4000 (100 μg) 800
19–50 35 100 1000 3500 2000 3000 4000 (100 μg) 1000
aThe UL for niacin and folate apply to synthetic forms bThe UL for vitamin A applies to the preformed vitamin only.
obtained from supplements, fortified foods, or a combination cThe
of the two. UL for vitamin E applies to any form of supplemental
a-tocopherol, fortified foods, or a combination of the two.
Tolerable Upper Intake Levels (UL) for Minerals
/da n u m
s
g/d u m
g/d r u
g/d e s e
g/d m
I r o ay) d
g/d e
/da m
g/d e
(m ospho
(m gnesi
(m adiu
C h l ay)
C a l ay)
P h ay)
M a ay)
Z i n ay)
I o d ay)
F l u ay)
M o ay)
N ick ay)
V a n ay)
ay)
( µg l y b d e
(m orid
( m ci u m
(m orid
(m ngan
S e l y)
C o pp y)
M a y)
B o y)
( µg e n i u
(m dium
( µg e r
( µg i n e
(m el
(m ron
/da
/da
g/d
g/d
g/d
g/d
g/d
g/d
(m n
(m c
So
A ge ( yr )
I nfants
0–0.5 — — 1000 — — 40 4 — 45 — — 0.7 — — — —
0.5–1 — — 1500 — — 40 5 — 60 — — 0.9 — — — —
C hildren
1–3 1500 2300 2500 3000 65 40 7 200 90 1000 2 1.3 300 3 0.2 —
4–8 1900 2900 2500 3000 110 40 12 300 150 3000 3 2.2 600 6 0.3 —
9–13 2200 3400 3000 4000 350 40 23 600 280 5000 6 10 1100 11 0.6 —
A dolescents
14–18 2300 3600 3000 4000 350 45 34 900 400 8000 9 10 1700 17 1.0 —
A dults
19–50 2300 3600 2500 4000 350 45 40 1100 400 10,000 11 10 2000 20 1.0 1.8
51–70 2300 3600 2000 4000 350 45 40 1100 400 10,000 11 10 2000 20 1.0 1.8
70 2300 3600 2000 3000 350 45 40 1100 400 10,000 11 10 2000 20 1.0 1.8
P regnancy
18 2300 3600 3000 3500 350 45 34 900 400 8000 9 10 1700 17 1.0 —
19–50 2300 3600 2500 3500 350 45 40 1100 400 10,000 11 10 2000 20 1.0 —
L actation
18 2300 3600 3000 4000 350 45 34 900 400 8000 9 10 1700 17 1.0 —
19–50 2300 3600 2500 4000 350 45 40 1100 400 10,000 11 10 2000 20 1.0 —
dThe UL for magnesium applies to synthetic forms obtained from supplements or SOURCE: Adapted from the Dietary Reference Intakes series, National Academies
drugs only. Press. Copyright 1997, 1998, 2000, 2001, 2002, 2005, 2011 by the National
Academy of Sciences.
NOTE: A UL was not established for vitamins and minerals not listed and for those
age groups listed with a dash (—) because of a lack of data, not because these
nutrients are safe to consume at any level of intake. All nutrients can have adverse
effects when intakes are excessive.
Sizer • Whitne y
Nutrition
Concepts and Controversies
Fourteenth Edition
Australia • Brazil • Mexico • Singapore • United Kingdom • United States
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Nutrition: Concepts & Controversies, © 2017, 2014, Cengage Learning
Fourteenth Edition WCN: 02-200-203
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Print Number: 01 Print Year: 2016
About the Authors
Frances Sienkiewicz Sizer
M.S., R.D.N., F.A.N.D., attended Florida State University where, in 1980, To my family, near
she received her B.S., and in 1982 her M.S., in nutrition. She is certified as a and far, and especially to
charter Fellow of the Academy of Nutrition and Dietetics. She is a founding Joan Spencer Webb.
member and vice president of Nutrition and Health Associates, an informa- –Fran
tion and resource center in Tallahassee, Florida, that maintains an ongoing
bibliographic database tracking research in more than 1,000 topic areas of
nutrition. Her textbooks include Life Choices: Health Concepts and Strategies;
Making Life Choices; The Fitness Triad: Motivation, Training, and Nutrition; and
others. She also authored Nutrition Interactive, an instructional college-level
nutrition CD-ROM that pioneered the animation of nutrition concepts in
college classrooms. She consults with an advisory board of professors from
around the nation, and attends workshops on innovations in nutrition educa-
tion. She has lectured at universities and at national and regional confer-
ences and supports local hunger and homelessness relief organizations in her
community.
Eleanor Noss Whitney

Ph.D., received her B.A. in biology from Radcliffe College in 1960 and her To Max, Zoey, Emily, Rebecca,
Ph.D. in biology from Washington University, St. Louis, in 1970. Formerly Kalijah, and Duchess with
on the faculty at Florida State University and a dietitian registered with the love.
Academy of Nutrition and Dietetics, she now devotes full time to research, –Ellie
writing, and consulting in nutrition, health, and environmental issues. Her
earlier publications include articles in Science, Genetics, and other journals.
Her textbooks include Understanding Nutrition, Understanding Normal and
Clinical Nutrition, Nutrition and Diet Therapy, and Essential Life Choices for
college students and Making Life Choices for high school students. Her most
intense interests presently include energy conservation, solar energy uses,
alternatively fueled vehicles, and ecosystem restoration. She is an activist
who volunteers full-time for the Citizens Climate Lobby.
Brief Contents
Preface xvii
1 Food Choices and Human Health 1
2 Nutrition Tools—Standards and

Guidelines 31
3 The Remarkable Body 70
4 The Carbohydrates: Sugar, Starch, Glycogen,

and Fiber 113
5 The Lipids: Fats, Oils, Phospholipids,

and Sterols 160
6 The Proteins and Amino Acids 201
7 The Vitamins 240
8 Water and Minerals 292
9 Energy Balance and Healthy Body

Weight 343
10 Performance Nutrition 389

11 Diet and Health 428
12 Food Safety and Food Technology 470
13 Life Cycle Nutrition: Mother and Infant 516
14 Child, Teen, and Older Adult 558

15 Hunger and the Future of Food 599
Appendixes A-1
Glossary GL-1
Index IN-1
Contents
Preface xvii CONSUMER’S GUIDE TO: Reading Nutrition
1
News 19
Chapter Taking Stock and Setting Goals 20
Food Choices and Human Start Now 20
Health 1 FOOD FEATURE: How Can I Get Enough
Nutrients Without Consuming Too Many
A Lifetime of Nourishment 2 Calories? 21
The Diet and Health Connection 3 Concepts in Action: Track Your Diet 22
Genetics, Nutrition, and Individuality 4 Self Check 23
Other Lifestyle Choices 4 CONTROVERSY 1: Sorting the Imposters from
Think Fitness: Why Be Physically Active? 5 the Real Nutrition Experts 24
Healthy People: Nutrition Objectives for

the Nation 5
Chapter 2
The Human Body and Its Food 6
Nutrition Tools—Standards
Meet the Nutrients 7 and Guidelines 31
Can I Live on Just Supplements? 8 Nutrient Recommendations 32
The Challenge of Choosing Foods 9 Dietary Reference Intakes 32
The Abundance of Foods to Choose The DRI Lists and Purposes 33

From 9 Understanding the DRI Recommended
How, Exactly, Can I Recognize a Nutritious Intakes 34
Diet? 11 How the Committee Establishes DRI
Why People Choose Foods 12 Values—An RDA Example 35
Determining Individual Requirements 36
The Science of Nutrition 14
Setting Energy Requirements 36
The Scientific Approach 14
Why Are Daily Values Used on Labels? 37
Scientific Challenge 14
Can I Trust the Media to Deliver Nutrition Dietary Guidelines for Americans 37
News? 17 Diet Planning with the USDA Eating
National Nutrition Research 17 Patterns 39
MY TURN: Lose Think Fitness: Recommendations
Weight While You for Daily Physical Activity 42
Sleep! 17
The Food Groups and
Norman Chan/Shutterstock.com
Changing Subgroups 42
Behaviors 18 Choosing Nutrient-Dense
The Process of Foods 43
Change 18 Norman Chan/Shutterstock.com
Diet Planning Application 44 The Digestive System 80
MyPlate Educational Tool 46 Why Do People Like Sugar, Salt,
MY TURN: Right Size—Supersize? 46 and Fat? 80
Flexibility of the USDA Eating The Digestive Tract 81

Patterns 47 The Mechanical Aspect of Digestion 83
CONSUMER’S GUIDE TO: The Chemical Aspect of Digestion 85
Controlling Portion Sizes at Home Microbes in the Digestive Tract 87
and Away 48 Are Some Food Combinations More Easily
Food Lists for Diabetes and Weight Digested Than Others? 87
Management 50 If “I Am What I Eat,” Then How Does a
The Last Word on Diet Planning 51 Peanut Butter Sandwich Become “Me”? 89
Absorption and Transport of Nutrients 90
Checking Out Food Labels 51
A Letter from Your Digestive Tract 92
What Food Labels Must Include 51
The Excretory System 96
What Food Labels May Include 54
FOOD FEATURE: Getting a Feel for the Nutrients Storage Systems 96
in Foods 57 When I Eat More Than My Body Needs, What
Concepts in Action: Compare Your Intakes Happens to the Extra Nutrients? 97
with USDA Guidelines 60 Variations in Nutrient Stores 97
Self Check 61 Conclusion 97
CONTROVERSY 2: Are Some Foods Superfoods Self Check 98
for Health? 62
MY TURN: I Am What I Drink 99
Chapter 3 CONTROVERSY 3: Alcohol: Do the Benefits

Outweigh the Risks? 100
The Remarkable Body 70
The Body’s Cells 71 Chapter 4
Genes Control Functions 72 The Carbohydrates: Sugar,
Cells, Tissues, Organs, Systems 73 Starch, Glycogen, and
The Body Fluids and the Fiber 113
Cardiovascular System 74
A Close Look at Carbohydrates 114
The Hormonal and Nervous Sugars 115
Systems 76
Starch 117
What Do Hormones Have to Do
Glycogen 117
with Nutrition? 76
Fibers 117
How Does the Nervous System
Interact with Nutrition? 77 The Need for
The Immune System 79 Carbohydrates 119
iStockphoto.com/Floortje
iStockphoto.com/Floortje
If I Want to Lose Weight and

Immune Defenses 79
Stay Healthy, Should I Avoid
Inflammation 80
Carbohydrates? 119
vi Contents
Why Do Nutrition Experts Recommend
Fiber-Rich Foods? 120 Chapter 5
Fiber Intakes and Excesses 125 The Lipids: Fats, Oils,
Whole Grains 127 Phospholipids, and
From Carbohydrates to Glucose 128 Sterols 160
Digestion and Absorption of
Carbohydrate 129
Introducing the Lipids 161
How Are Fats Useful to the Body? 161
CONSUMER’S GUIDE TO: Finding Whole-Grain
Foods 130 How Are Fats Useful in Food? 163
Why Do Some People Have Trouble A Close Look at Lipids 164
Digesting Milk? 134
Triglycerides: Fatty Acids and Glycerol 164
The Body’s Use of Glucose 135 Saturated vs. Unsaturated Fatty Acids 165
Splitting Glucose for Energy 135 Phospholipids and Sterols 167
How Is Glucose Regulated in the
Lipids in the Body 168
Body? 136
How Are Fats Digested and Absorbed? 168
Excess Glucose and Body Fatness 137
Transport of Fats 169
Think Fitness: What Can I Eat to Make
Workouts Easier? 139 Storing and Using the Body’s Fat 171
The Glycemic Index of Food 140
Dietary Fat, Cholesterol, and Health 172
Diabetes 141 Recommendations for Lipid Intakes 172
The Dangers of Diabetes 141 Lipoproteins and Heart Disease Risk 174
Prediabetes and the Importance of What Does Food Cholesterol Have to Do
Testing 142 with Blood Cholesterol? 176
Type 1 Diabetes 142 Recommendations Applied 176
Type 2 Diabetes 143 Think Fitness: Why Exercise the Body for the
Medical Nutrition Therapy 144 Health of the Heart? 177
MY TURN: 21st-Century Epidemic? 144 Essential Polyunsaturated Fatty

Physical Activity 146 Acids 178
Why Do I Need Essential Fatty Acids? 178
If I Feel Dizzy between Meals, Do I Have
Hypoglycemia? 146 Omega-6 and Omega-3 Fatty Acid
Families 178
Conclusion 147 Health Effects of Omega-3 Fatty Acids 179
FOOD FEATURE: Finding the Carbohydrates Where Are the Omega-3 Fatty Acids in
in Foods 147
Foods? 180
Concepts in Action: Analyze Your
Carbohydrate Intake 152 The Effects of Processing on Unsaturated
Fats 181
Self Check 153
CONSUMER’S GUIDE TO: Weighing Seafood’s
CONTROVERSY 4: Are Added Sugars “Bad” Risks and Benefits 182
for You? 154
Contents vii
What Is “Hydrogenated Vegetable Oil,” Providing Energy and Glucose 215
and What’s It Doing in My Chocolate Chip The Fate of an Amino Acid 217
Cookies? 183
CONSUMER’S GUIDE TO: Evaluating Protein
What Are Trans-Fatty Acids, and Are They and Amino Acid Supplements 218
Harmful? 184
MY TURN: Heart to Heart 184
Food Protein: Need and Quality 219
How Much Protein Do People Need? 219
Fat in the Diet 185 Nitrogen Balance 220
Get to Know the Fats in Foods 185 MY TURN: Veggin’ Out 221
Fats in Protein Foods 186 Protein Quality 222
Milk and Milk Products 187
Protein Deficiency and Excess 224
Grains 188
What Happens When People Consume Too
FOOD FEATURE: Defensive Dining 189
Little Protein? 224
Concepts in Action: Analyze Your Lipid Is It Possible to Consume Too Much
Intake 194 Protein? 224
Self Check 195 Is a Gluten-Free Diet Best for
CONTROVERSY 5: Is Butter Really Back? The Health? 225
Lipid Guidelines Debate 196
FOOD FEATURE: Getting Enough but Not
Too Much Protein 226
Chapter 6 Concepts in Action: Analyze Your Protein
The Proteins and Amino Intake 230
Self Check 231
Acids 201 CONTROVERSY 6: Vegetarian and Meat-
The Structure of Proteins 202 Containing Diets: What Are the Benefits and
Pitfalls? 232
Amino Acids 202
How Do Amino Acids Build Proteins?
The Variety of Proteins 204
204
Chapter 7
Denaturation of Proteins 207 The Vitamins 240
Think Fitness: Can Eating Extra Protein Make Definition and Classification of
Muscles Grow Stronger? 209
Vitamins 242
Digestion and Absorption of Dietary The Concept of Vitamin Precursors 242
Protein 209 Two Classes of Vitamins: Fat-Soluble
Protein Digestion 209 and Water-Soluble 242
What Happens to Amino The Fat-Soluble
Acids after Protein Is Vitamins 243
Digested? 210
Vitamin A 244
iStockphoto.com/only_fabrizio
The Importance
iStockphoto.com/only_fabrizio
Roles of Vitamin A
of Protein 212
and Consequences of
The Roles of Body Deficiency 244
Proteins 212
viii Contents
Vitamin A Toxicity 246 The B Vitamins in Unison 264
Vitamin A Recommendations B Vitamin Roles in Metabolism 265
and Sources 247 B Vitamin Deficiencies 265
Evgeny Karandaev/
Shutterstock.com
Beta-Carotene 248
The B Vitamins as
MY TURN: Take Your
Vitamins? 249 Individuals 266
Thiamin 266
Vitamin D 249 Riboflavin Roles 268
Roles of Vitamin D 250 Niacin 269
Too Little Vitamin D—A Danger to Folate 269
Bones 250
Vitamin B12 272
Too Much Vitamin D—A Danger to Soft
Vitamin B6 273
Tissues 252
Biotin and Pantothenic Acid 275
Vitamin D from Sunlight 253
Non–B Vitamins 275
Vitamin D Intake Recommendations 254
FOOD FEATURE: Choosing Foods Rich
Vitamin D Food Sources 254
in Vitamins 280
Vitamin E 255 Concepts in Action: Analyze Your Vitamin
Roles of Vitamin E 255 Intake 283
Vitamin E Deficiency 255 Self Check 284
CONSUMER’S GUIDE TO: Sources of CONTROVERSY 7: Vitamin Supplements:
Vitamin D 256 What Are the Benefits and Risks? 285
Toxicity of Vitamin E 257
Vitamin E Recommendations and U.S. Chapter 8
Intakes 257
Water and Minerals 292
Vitamin E Food Sources 257
Water 294
Vitamin K 258 Why Is Water the Most Indispensable
Roles of Vitamin K 258 Nutrient? 295
Vitamin K Deficiency 259 The Body’s Water Balance 296
Vitamin K Toxicity 259 Quenching Thirst and Balancing Losses 296
Vitamin K Requirements and Sources 259 How Much Water Do I Need to Drink
in a Day? 298
The Water-Soluble Vitamins 260
CONSUMER’S GUIDE TO: Liquid Calories 299
Vitamin C 260
Think Fitness: Vitamins for Athletes 261 Drinking Water: Types, Safety, and
Sources 301
The Roles of Vitamin C 261
Hard Water or Soft Water—Which Is
Deficiency Symptoms and Intakes 262
Best? 301
Vitamin C Toxicity 262
Safety of Public Water 301
Vitamin C Recommendations 263
Water Sources 302
Vitamin C Food Sources 263
Body Fluids and Minerals 304
Contents ix
Water Follows Salt 304 Concepts in Action: Analyze Your Calcium
Fluid and Electrolyte Balance 305 Intakes 333
Acid-Base Balance 305 Self Check 334
CONTROVERSY 8: Osteoporosis: Can Lifestyle
The Major Minerals 305 Choices Reduce the Risk? 335
Calcium 305
Phosphorus
MY TURN: Drink Your Milk! 309
308
Chapter 9
Magnesium 310
Energy Balance and
Sodium 312
Healthy Body Weight 343
Potassium 316 The Problems of Too Little or Too Much
Chloride 317 Body Fat 344
Sulfate 317 What Are the Risks from Underweight? 345
What Are the Risks from Too Much
The Trace Minerals 318 Body Fat? 345
Iodine 318
What Are the Risks from Central
Iron 319 Obesity? 346
Think Fitness: Exercise-Deficiency How Fat Is Too Fat? 347
Fatigue 321
Zinc 324
The Body’s Energy Balance 349
Energy In and Energy Out 349
Selenium 326
How Many Calories Do I Need Each
Fluoride 326
Day? 349
Chromium 327
Estimated Energy Requirements (EER) 351
Copper 328
The DRI Method of Estimating Energy
Other Trace Minerals and Some
Requirements 351
Candidates 328
FOOD FEATURE: Meeting the Need for Body Weight vs. Body Fatness 352
Calcium 331 Using the Body Mass Index (BMI) 352
Measuring Body Composition and Fat
Distribution 352
How Much Body Fat Is Ideal? 353
The Appetite and Its Control 354

Hunger and Appetite—“Go” Signals 354
Satiation and Satiety—“Stop” Signals 356
Inside-the-Body Theories of Obesity 358

Robyn Mackenzie/Shutterstock.com
MY TURN: How Many Calories? 359
Outside-the-Body Theories of Obesity 359

Think Fitness: Activity for a Healthy Body
Weight 361
x Contents
How the Body Loses and Gains How Do Muscles Adapt to
Weight 362 Physical Activity? 394
The Body’s Response to How Does Aerobic Training
Energy Deficit 362 Benefit the Heart? 395
The Body’s Response to Think Fitness: Exercise
Nativania/Shutterstock.com
Energy Surplus 364 Safety 396
Achieving and Maintaining Three Energy

a Healthy Body Weight 365 Systems 396
CONSUMER’S GUIDE TO: Fad Diets 367 The Muscles’ Energy
Reservoir 397
What Food Strategies Are Best for Weight
Loss? 369 The Anaerobic Energy System 398
Physical Activity in Weight Loss The Aerobic Energy System 398
and Maintenance 372 The Active Body’s Use of Fuels 399
What Strategies Are Best for Weight The Need for Food Energy 399
Gain? 373
Glucose: A Major Fuel for Physical
Medical Treatment of Obesity 374 Activity 400
Obesity Medications 374 Other Factors Affecting Glycogen 402
Obesity Surgery 374 MY TURN: How Much Is Enough? 403
Herbal Products and Gimmicks 376 Carbohydrate Recommendations for
Once I’ve Changed My Weight, How Can Athletes 403
I Stay Changed? 377 Lipid Fuel for Physical Activity 404
Conclusion 378 Protein for Building Muscles and for

Fuel 406
FOOD FEATURE: Behavior Modification for
Weight Control 379 How Much Protein Should an Athlete
Consume? 407
Concepts in Action: Analyze Your Energy
Balance 381 Vitamins and Minerals—Keys to
Self Check 382 Performance 408
CONTROVERSY 9: The Perils of Eating Do Nutrient Supplements Benefit Athletic
Disorders 383 Performance? 408
Iron—A Mineral of Concern 409
Chapter 10 Fluids and Temperature Regulation
Performance in Physical Activity 410
Nutrition 389 Water Losses during Physical
Activity 410
The Benefits of Fitness 390 Fluid and Electrolyte Needs during Physical
The Nature of Fitness 390 Activity 411
Physical Activity Guidelines 392 Sodium Depletion and Water
Intoxication 412
The Essentials of Fitness 393
Contents xi
CONSUMER’S GUIDE TO: Selecting Sports CONSUMER’S GUIDE TO: Deciding about
Drinks 413 CAM 450
Other Beverages 414 How Does Cancer Develop? 453
Putting It All Together 415 Which Diet Factors Affect Cancer Risk? 455
FOOD FEATURE: Choosing a Performance
Conclusion 458
Diet 416
FOOD FEATURE: The DASH Diet: Preventive
Concepts in Action: Analyze Your Diet Medicine 459
and Activities 420
Concepts in Action: Analyze Your Diet
Self Check 421
for Health Promotion 462
CONTROVERSY 10: Ergogenic Aids:
Self Check 463
Breakthroughs, Gimmicks, or Dangers? 422
CONTROVERSY 11: Nutritional Genomics:
11
Can It Deliver on Its Promises? 464
Chapter
Diet and Health 428 Chapter 12

The Immune System, Nutrition, Food Safety and Food
and Diseases 430
Technology 470
The Effects of Malnutrition 430
The Immune System and Chronic Microbes and Food Safety 472
Diseases 432 How Do Microbes in Food Cause Illness
in the Body? 472
The Concept of Risk Factors 433
Food Safety from Farm to Plate 473
Cardiovascular Diseases 435 Safe Food Practices for Individuals 477
Atherosclerosis 436
Which Foods Are Most Likely to Cause
Risk Factors for CVD 437 Illness? 481
Think Fitness: Ways to Include Physical Protein Foods 482
Activity in a Day 441
Raw Produce 484
Recommendations for Reducing CVD
Other Foods 485
Risk 442
Advances in Microbial Food Safety 487
Nutrition and Hypertension 444
Is Irradiation Safe? 488
How Does Blood Pressure Work
in the Body? 445 Other Technologies 489
Risk Factors for Toxins, Residues, and

Hypertension 446 Contaminants in
How Does Foods 490
Nutrition Affect
Viktar Malyshchyts/Shutterstock.com
Natural Toxins in
Hypertension? 446 Foods 490
MY TURN: Fast-Food Pesticides 491
Generation? 448
CONSUMER’S GUIDE
TO: Understanding Organic
Nutrition and Cancer 449 Foods 493
xii Contents
MY TURN: Organic: Does It Matter? 495 Some Cautions for the Pregnant
Animal Drugs—What Are the Risks? 495 Woman 530
Environmental Contaminants 497 Drinking during Pregnancy 532

Are Food Additives Safe? 499 Alcohol’s Effects 532
Regulations Governing Additives 500 Fetal Alcohol Syndrome 533
Additives to Improve Safety and Experts’ Advice 534

Quality 500 Troubleshooting 534
Flavoring Agents 501 Diabetes 534
Fat Replacers and Artificial Fats 504 Hypertension 535
Incidental Food Additives 504 Preeclampsia 535
Conclusion 505 Lactation 535
FOOD FEATURE: Processing and the Nutrients MY TURN: Bringing Up Baby 536
in Foods 505
Nutrition during Lactation 536
Self Check 508
When Should a Woman Not Breastfeed? 537
CONTROVERSY 12: Genetically Engineered
Foods: What Are the Pros and Cons? 509 Feeding the Infant 538
Nutrient Needs 538
Chapter 13 Why Is Breast Milk So Good for
Life Cycle Nutrition: Mother Babies? 540

Formula Feeding 542
and Infant 516 CONSUMER’S GUIDE TO: Formula Advertising
Pregnancy: The Impact of Nutrition on the versus Breastfeeding Advocacy 543
Future 517 An Infant’s First Solid Foods 544
Preparing for Pregnancy 517 Looking Ahead 547
The Events of Pregnancy 519 FOOD FEATURE: Mealtimes with Infants 548
Increased Need for Nutrients 521 Concepts in Action: Analyze the Adequacy
Food Assistance Programs 526 of a Diet for Pregnancy 549
How Much Weight Should a Woman Self Check 550
Gain during Pregnancy? 526 CONTROVERSY 13: Childhood Obesity and
Weight Loss after Pregnancy 527 Early Chronic Diseases 551
Should Pregnant Women Be Physically
Active? 528 Chapter 14
Teen Pregnancy 528
Child, Teen, and Older
Think Fitness: Physical Activities for the
Pregnant Woman 529 Adult 558
Why Do Some Women Crave Pickles and Ice Early and Middle Childhood 559
Cream While Others Can’t Keep Anything Feeding a Healthy Young Child 559
Down? 529
Mealtimes and Snacking 563
Contents xiii
How Do Nutrient Concepts in Action: Analyze Three
Deficiencies Affect a Diets 592
Child’s Brain? 566 Self Check 593
The Problem of CONTROVERSY 14: Nutrient–
Lead 567 Drug Interactions: Who Should
Food Allergy, Be Concerned? 594
Intolerance, and
Aversion 568
iStockphoto.com/marmo81
iStockphoto.com/marmo81
Chapter 15
Can Diet
Make a Child
Hunger and the
Hyperactive? 571 Future of Food 599
Dental Caries 572
U.S. Food Insecurity 600
Is Breakfast Really the Most Important Meal
Food Poverty in the United States 600
of the Day for Children? 573
What U.S. Food Programs Address
How Nourishing Are the Meals Served at
Low Food Security? 602
School? 573
World Poverty and Hunger 604
Nutrition in Adolescence 574
Nutrient Needs 576 The Malnutrition of Extreme Poverty 606
Common Concerns 577 Hidden Hunger—Vitamin and Mineral
Deficiencies 606
Eating Patterns and Nutrient Intakes 578
Two Faces of Childhood Malnutrition 607
The Later Years 578 Rehabilitation 608
CONSUMER’S GUIDE TO: Nutrition for PMS
Relief 579 The Future Food Supply
and the Environment 608
Nutrition in the Later Years 581 Threats to the Food Supply 609
Energy, Activity, and the Muscles 581
Fisheries and Food Waste 610
Protein Needs 582
MY TURN: How Responsible Am I? 611
Think Fitness: Benefits of Physical Activity
for the Older Adult 583 How Can People Help? 612
Carbohydrates and Fiber 583 Government Action 612
Fats and Arthritis 583 Private and Community Enterprises 613
Vitamin Needs 584 Educators and Students 613
Water and the Minerals 585 Food and Nutrition Professionals 613
Can Nutrition Help People to Live Longer? 587 Individuals 613
Immunity and Inflammation 588 Conclusion 613
Can Foods or Supplements Affect the Course CONSUMER’S GUIDE TO: Making
of Alzheimer’s Disease? 588 “Green” Choices (Without Getting
“Greenwashed”) 614
Food Choices of Older Adults 589
Self Check 616
FOOD FEATURE: Single Survival and Nutrition
on the Run 590 CONTROVERSY 15: How Can We Feed Ourselves
Sustainably? 617
MY TURN: Eating Solo 591
xiv Contents
Appendixes G Answers to Chapter Questions G-1
A Table of Food Composition A-3 H Physical Activity Levels and Energy
B Dietary Guidelines B-1 Requirements H-1
C Aids to Calculations C-1 I Chemical Structures: Carbohydrates,
Lipids, and Amino Acids I-1
D Food Lists for Diabetes and Weight
Management D-1
E Eating Patterns to Meet the Dietary
Guidelines for Americans E-1
Glossary GL-1
F Notes F-1 Index IN-1
Contents xv
Preface
A billboard in Louisiana reads, “Come as you are. Leave dif-
ferent,” meaning that once you’ve seen, smelled, tasted,
and listened to Louisiana, you’ll never be the same. This book
entitled A Consumer’s Guide To . . ., lead readers through an
often bewildering marketplace with scientific clarity, prepar-
ing them to move ahead with sound marketplace decisions.
extends the same invitation to its readers: come to nutrition Each Consumer’s Guide ends with review questions to improve
science as you are, with all of the knowledge and enthusiasm recall of the main points.
you possess, with all of your unanswered questions and mis- By popular demand, we have retained our Snapshots of
conceptions, and with the habits and preferences that now dic- vitamins and minerals, which now reflect the 2015 Daily Val-
tate what you eat. ues. These concentrated capsules of information depict food
But leave different. Take with you from this study a more sources of vitamins and minerals, present DRI values, and offer
complete understanding of nutrition science. Take a greater the chief functions of each nutrient along with deficiency and
ability to discern between nutrition truth and fiction, to ask toxicity symptoms.
sophisticated questions, and to find the answers. Finally, take New or major terms are defined in the margins of chapter
with you a better sense of how to feed yourself in ways that not pages or in nearby tables, and they also appear in the Glossary
only please you and soothe your spirit but nourish your body at the end of the book. The reader who wishes to locate any
as well. term can quickly do so by consulting the Index, which lists the
For over 35 years, Nutrition: Concepts and Controversies has page numbers of definitions in boldface type.
been a cornerstone of nutrition classes across North America, Two useful features close each chapter. First, our popular
serving the needs of students and professors. In keeping with Concepts in Action diet and exercise tracking activities inte-
our tradition, in this, our 14th edition, we continue exploring grate chapter concepts with the Diet & Wellness Plus program.
the ever-changing frontier of nutrition science, confronting its The second is the indispensible Self Check that provides study
mysteries through its scientific roots. We maintain our sense of questions, with answers in Appendix G to provide immediate
personal connection with instructors and learners alike, writ- feedback to the learner.
ing for them in the clear, informal style that has become our
trademark. Controversies
The Controversies of this book’s title invite you to explore
Pedagogical Features beyond the safe boundaries of established nutrition knowl-
Throughout these chapters, features tickle the reader’s inter- edge. These optional readings, which appear at the end of each
est and inform. For both verbal and visual learners, our logi- chapter, delve into current scientific topics and emerging con-
cal presentation and our lively figures keep interest high and troversies. These fast-changing topics are relevant to nutrition
understanding at a peak. The photos that adorn many of our science today.
pages add pleasure to reading.
Many tried-and-true features return in this edition: Each Chapter Contents
chapter begins with What Do You Think? questions to pique Chapter 1 begins the text with a personal challenge to stu-
interest. What Did You Decide? at the chapter’s end asks read- dents. It asks the question so many people ask of nutrition
ers to draw conclusions. A list of Learning Objectives (LO) educators—“Why should people care about nutrition?” We
offers a preview of the chapter’s major answer with a lesson in the ways in which
goals, and the LO reappear under sec- nutritious foods affect diseases and present a
tion headings to make clear the continuum of diseases from purely genetic in
main take-away messages. Do the origin to those almost totally preventable
Math margin features challenge by nutrition. After presenting some
readers to solve nutrition prob- beginning facts about the genes,
lems, with examples provided. nutrients, bioactive food compo-
My Turn features invite the nents, and nature of foods, the chap-
reader to hear stories from stu- ter goes on to present the Healthy
dents in nutrition classes around
Workmans Photos/Shutterstock.com
People goals for the nation. It con-

the nation offer solutions to real-life cludes with a discussion of scientific
Workmans Photos/
situations. Think Fitness reminders alert Shutterstock.com research and quackery.
readers to links among nutrition, fitness, Chapter 2 brings together the con-
and health. Food Feature sections act as cepts of nutrient standards, such as
bridges between theory and practice; they are practical the Dietary Reference Intakes, and diet
applications of the chapter concepts. The consumer sections, planning using the Dietary Guidelines for
x vii
Americans 2015–2020. Chapter 3 presents a thorough, but • Condensed and enhanced Tables C1–2 and C1–3.
brief, introduction to the workings of the human body from • Condensed Tables C1–5 and C1–6.
the genes to the organs, with major emphasis on the digestive
system and its microbiota. Chapters 4–6 are devoted to the Chapter 2
energy-yielding nutrients—carbohydrates, lipids, and protein. • Integration of the Dietary Guidelines for Americans
Controversy 4 has renewed its focus on theories and fables 2015–2020.
surrounding the health effects of added sugars in the diet. • New table of shortfall and overconsumed nutrients.
Controversy 5, new to this edition, considers the scientific • Defines empty calories.
debate surrounding lipid guidelines. • Introduces the American Diabetes Association’s Choose
Chapters 7 and 8 present the vitamins, minerals, and water. Your Foods lists.
Chapter 9 relates energy balance to body composition, obesity, • New figure of dining-out trends.
and underweight and provides guidance on lifelong weight • Updated labeling discussion and new figure to illustrate
maintenance. Chapter 10 presents the relationships among proposed changes to the Nutrition Facts Panel.
physical activity, athletic performance, and nutrition, with • Newly approved Daily Values used in inside back cover,
some guidance about products marketed to athletes. Chapter 11 figures, and discussions.
applies the essence of the first 10 chapters to disease prevention. • New front of package labeling information and figure.
Chapter 12 delivers urgently important concepts of food • New phytochemical Point/Counterpoint table.
safety. It also addresses the usefulness and safety of food addi-
tives, including artificial sweeteners and artificial fats, and Chapter 3
explains the widely varying effects of processing on nutrients in • Clarified Figure 3–4.
foods. Chapters 13 and 14 emphasize the importance of nutri- • New section to introduce microbiota of the intestinal tract.
tion through the life span, with issues surrounding childhood • New table of definitions of common digestive disorders.
obesity in Controversy 13. Chapter 14 includes nutrition advice • New Point/Counterpoint table summarizing issues of
for feeding preschoolers, schoolchildren, teens, and the elderly. alcohol and health.
Chapter 15 devotes attention to hunger and malnutrition,
both in the United States and throughout the world. It also Chapter 4
touches on the vast network of problems that threaten the • Expanded coverage of the health effects of fermentable
future food supply, and explores sustainable diets as part of fibers and their products.
the solution. • New coverage and table of the glycemic index.
• New nutrition guidelines for diabetes.
• New section on relationship between obesity and diabetes.
Our Message to You • Updated table of diabetes diagnostic criteria.
Our purpose in writing this text, as always, is to enhance our • New figure illustrating sugar alcohols on a label.
readers’ understanding of nutrition science. We also hope the • New table of added sugar intake through the life span.
information on this book’s pages will reach beyond the class- • New coverage of added sugars and blood pressure.
room into our readers’ lives. Take the information you find • New Point/Counterpoint table on the health effects of
inside this book home with you. Use it in your life: nourish added sugars.
yourself, educate your loved ones, and nurture others to be
healthy. Stay up with the news, too—for despite all the conflict- Chapter 5
ing messages, inflated claims, and even quackery that abound • Expanded coverage of dietary fat and satiety.
in the marketplace, true nutrition knowledge progresses with • Updated lipid intake recommendations.
a genuine scientific spirit, and important new truths are con- • New emphasis on fat sources in Mediterranean eating
stantly unfolding. patterns.
• Updated presentation of fast food choices.
• New figure explaining the Supplement Facts panel of a fish
New to This Edition oil supplement.
Every section of each chapter of this text reflects the changes in • New Do the Math feature on percentages of fat in ground
nutrition science occurring since the last edition. The changes meats.
range from subtle shifts of emphasis to entirely new sections • New practical tips for consuming fish and seafood in Food
that demand our attention. Appendix F supplies current ref- Feature.
erences; older references may be viewed in previous editions, • New Controversy on scientific debate surrounding lipid
available from the publisher. guidelines, concluding with new eating patterns approach.
• New Point, Counterpoint table on lipid guidelines debate.
Chapter 1
• New introductory section on water. Chapter 6
• Defines NHANES. • Expanded section on gluten-free diets, celiac disease, and
• Defines registered dietitian nutritionist (RDN). gluten sensitivity.
x viii Preface
• New discussion of protein labeling. • Newly revised tables of recommendations and strategies
• New figure highlighting protein labeling. to reduce the risk of CVD and recommendations and strat-
• New Point/Counterpoint table on vegetarian and meat- egies to reduce the risk of cancer.
containing diets. • Emphasizes the role of obesity as a major risk factor for
other chronic diseases throughout the chapter.
Chapter 7 • New information related to the 2013 American College
• Introduces the role of obesity in vitamin D deficiency. of Cardiology/American Heart Association guidelines for
• New table highlighting current research on the role of assessment of CVD risk and lifestyle modifications for
vitamin D in disease. reducing the risk of heart disease.
• New Daily Values for vitamins reflected in the Snapshots. • New emphasis on risks and benefits of alternative therapies.
• New explanation of food fortification with B vitamins. • New figure summarizing the relationship between risks
• New Point/Counterpoint table on arguments for and and benefits.
against dietary supplements.
Chapter 12
Chapter 8 • Updated hand washing figure to reflect new guidelines.
• New sports-drink labeling figure in Consumer’s Guide. • New table on how to wash produce.
• New Daily Values for minerals throughout the Snapshots. • New figure depicting imported food in the U.S. diet.
• Revised and updated graph on sodium intakes of U.S. • Updated figure on organic food labels.
adults. • New table on natural toxins.
• Revised and updated graph on calcium sources in the • New discussion of arsenic in apple juice and rice.
U.S. diet. • New discussion of artificial sweeteners and GI flora.
• New presentation of lifetime plan for healthy bones.
• New Point/Counterpoint table on arguments for and Chapter 13
against calcium supplements. • New discussion of choline during pregnancy.
• New table of complications associated with smoking dur-
Chapter 9 ing pregnancy.
• New table on underweight, overweight, and obesity in • New discussion of the importance of zinc in complemen-
U.S. adults. tary foods for breastfed infants.
• New table presents American College of Cardiology/ • Restructured and simplified table of nutrient supplements
American Heart Association Task Force Guidelines. for infants.
• New coverage of intermittent fasting for weight control. • Reorganized Controversy 13.
• Updated table of eating patterns for weight loss to reflect • New table of physical complications of obesity during
recent research and reviews. childhood.
• New figure and text coverage of calorie labels on restau- • New figure demonstrating how to read a growth chart.
rant menus. • New figure of sleep, screen time, and obesity in children.
• New section on potential benefits and risks, including
nutrient deficiency risks, of obesity surgery. Chapter 14
• Added Contrave and Saxenda information. • Updated energy intake needs for children.
• New discussion of the idea of binge eating as addiction. • New table of healthy snack ideas from each food group.
• Updated USDA Eating Pattern calorie intakes for children.
Chapter 10 • New figure of physical symptoms of lead toxicity in
• New table on benefits of fitness. children.
• New discussion of exercise factors as molecular links • New discussion on vitamin D and PMS.
between physical activity and health. • Increased coverage of dietary protein and muscle protein
• Condensed and reorganized fitness sections. synthesis in the elderly.
• New major section on the body’s three energy systems • Caffeine information from the Scientific Report of the 2015
that support physical activity. Dietary Guidelines Advisory Committee.
• Explains the “train low, compete high” theory.
• Expanded coverage of protein intakes for athletes. Chapter 15
• New table of protein-rich snacks for athletes. • Title change reflects current trends in sustainability
• New coverage of vitamin D for athletes. research.
• Added DMAA and DMBA as unsafe supplements for athletes. • New table of U.S. food security terms.
• New figure of expenditures for U.S. food programs.
Chapter 11 • Reorganized world hunger and malnutrition section.
• Enhanced the table of selected nutrients’ roles in immune • New figure on mid-upper arm circumference.
function. • Defines wasting, stunting, and marasmic kwashiorkor.
Preface xix
Appendixes:
Appendix D: Presents the 2014 Food Lists for Diabetes and
Acknowledgments
Our thanks to our partners Linda Kelly DeBruyne and Sharon
Weight Management.
Rolfes for decades of support. Thank you, Spencer Webb, RD,
Appendix E: Presents Eating Patterns recommended by the
CSCS, for your guidance in Chapter 10 (and for getting us into
2015–2020 Dietary Guidelines for Americans: Healthy U.S.-
shape, too). Thank you, K. Autumn Ehsaei, R.D.N., for generat-
Style, Healthy Vegetarian, and Healthy Mediterranean-Style,
ing our orderly endnote lists. And to Kathy Guilday, the Queen
and support materials for the Mediterrranean diet.
of Minutiae, many heartfelt thanks for your meticulous work
Appendix H: Offers tables and figures to support physical
and cheerful nature.
activity.
We are also grateful to the nutrition professionals who
Appendix I: New appendix of selected nutrient chemical
updated sections of this edition.
structures.
• Linda DeBruyne, M.S., R.D.N. (Chapter 11 and Chapter 13).
Ancillary Materials Linda received her master’s degree in nutrition from Flor-
Students and instructors alike will appreciate the innovative ida State University and is a founding member of Nutri-
teaching and learning materials that accompany this text. tion and Health Associates. She also coauthors the college
nutrition texts Nutrition and Diet Therapy and Nutrition for
MindTap: A new approach to highly personalized online Health and Health Care.
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ment, or premium website, MindTap is a digital learning plat- and Chapter 14). Crystal holds a doctoral degree in nutri-
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MindTap is built on an “app” model allowing enhanced digital publications. After teaching nutrition at Florida State Uni-
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trum of Cengage and non-Cengage resources. as a clinical dietitian and continuing to write on topics in
nutrition.
Instructor Companion Site: Everything you need for your
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xx Preface
James W. Bailey, University of Tennessee Liza Marie Mohanty, Olive-Harvey College
Ana Barreras, Central New Mexico Community College Eimear M. Mullen, Northern Kentucky University
Karen Basinger, Montgomery College Suzanne Linn Nelson, University of Colorado at Boulder
Leah Carter, Bakersfield College Steven Nizielski, Grand Valley State University
Melissa Chabot, SUNY at Buffalo Carmen Nochera, Grand Valley State University
Janet Colson, Middle Tennessee State University David J. Pavlat, Central College
Priscilla Connors, University of North Texas Begoña Cirera Perez, Chabot College
Karen Davidowitz Corbin, The Translational Research Institute Cydne Perry, Shepherd University
for Metabolism and Diabetes Liz Quintana, West Virginia University
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Katie Faulk, Pacific Oregon University Donal Scheidel, University of South Dakota
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Craig Meservey, New Hampshire Technical Institute Nancy Zwick, Northern Kentucky University
Preface x xi
1 Food Choices
and Human Health
what do you think?

Can your diet make a real difference between getting sick
or staying healthy?
Are supplements more powerful than food for ensuring
Photographee.eu/Shutterstock.com
good nutrition?
What makes your favorite foods your favorites?
Are news and media nutrition reports informative or confusing?
Learning Objectives
After reading this chapter, you should be able to accomplish the following:
LO 1.1 Discuss the impact of food choices on a person’s LO 1.5 Describe the science of nutrition.
health. LO 1.6 Explain the significance of behavior change in
LO 1.2 List seven major categories of nutrition and improving a person’s diet.
weight-related objectives included in the publica- LO 1.7 Discuss the importance of nutrient density in
tion Healthy People 2020. creating an effective diet plan.
LO 1.3 Specify the six classes of nutrients. LO 1.8 Evaluate the authenticity of nutrition information
LO 1.4 Recognize the challenges and solutions to choosing sources.
a health-promoting diet.
I f you care about your body, and if you have strong feelings about food, then you
have much to gain from learning about nutrition—the science of how food nour-
ishes the body. Nutrition is a fascinating, much talked-about subject. Each day, news-
papers, Internet websites, radio, and television present stories of new findings on
nutrition and heart health or nutrition and cancer prevention, and at the same time,
advertisements and commercials bombard us with multicolored pictures of tempting
foods—pizza, burgers, cakes, and chips. If you are like most people, when you eat
you sometimes wonder, “Is this food good for me?” or you berate yourself, “I probably
shouldn’t be eating this.”
When you study nutrition, you learn which foods serve you best, and you can work
out ways of choosing foods, planning meals, and designing your diet wisely. Know-
ing the facts can enhance your health and your enjoyment of eating while relieving
your feelings of guilt or worry that you aren’t eating well.
This chapter addresses these “why,” “what,” and “how” questions about nutrition:
Jack Frog/Shutterstock.com
▪▪ Why care about nutrition? Why be concerned about the nutrients in your foods?
Why not just take supplements?
▪▪ What are the nutrients in foods, and what roles do they play in the body? What
are the differences between vitamins and minerals?
When you choose foods with nutrition in ▪▪ What constitutes a nutritious diet? How can you choose foods wisely, for nutri-
mind, you can enhance your own well-being.
tion’s sake? What factors motivate your choices?
▪▪ How do we know what we know about nutrition? How does nutrition science
work, and how can a person keep up with changing information?
food medically, any substance that the body Controversy 1 concludes the chapter by offering ways to distinguish between
can take in and assimilate that will enable it to trustworthy sources of nutrition information and those that are less reliable.
stay alive and to grow; the carrier of nourish-
ment; socially, a more limited number of such
substances defined as acceptable by each
culture.
A Lifetime of Nourishment
nutrition the study of the nutrients in foods LO 1.1 Discuss the impact of food choices on a person’s health.
and in the body; sometimes also the study of
If you live for 65 years or longer, you will have consumed more than 70,000 meals,
human behaviors related to food.
and your remarkable body will have disposed of 50 tons of food. The foods you choose
diet the foods (including beverages) a person most often have cumulative effects on your body.1* As you age, you will see and feel
usually eats and drinks.
those effects—if you know what to look for.
nutrients components of food that are indis- Your body renews its structures continuously, and each day, it builds a little mus-
pensable to the body’s functioning. They provide
cle, bone, skin, and blood, replacing old tissues with new. It may also add a little fat if
energy, serve as building material, help maintain
or repair body parts, and support growth. The
nutrients include water, carbohydrate, fat, pro-
tein, vitamins, and minerals. *Reference notes are found in Appendix F.
2 Chapter 1 Food Choices and Human Health
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slippers for one and a-half dollar, and boots for two dollars. The
zulham here answers to the bornus of Egypt; the jelábíyah are
merely coarse sacks, with holes in them for the arms to pass
through.
Tuesday, Nov. 24.—Saw the rest of the Hájís, and consulted with
Mr. Levy about proceeding on my journey.
Wednesday, Nov. 25.—Therm. 62°. Took my first lesson in Arabic;
afterwards walked to the ruins of the castle of the old government-
house. Another wedding in the evening, but, thank Heaven! it was a
little further off.
Friday, Nov. 27.—Therm. 62°. Heavy rains the whole day. The
atmosphere is such as frequently precedes an earthquake.
Saturday, Nov. 28.—Weather fine and clear. Walked much about;
went to the Arsenal, called the ruins of old Tangier. Received two or
three patients. Abú tells me, that a white Sheríf has been making
inquiries about my character, religion, &c. Visited the sacred parts of
the city, the tombs and the sanctuaries, near each of which is a tree
of refuge.
Sunday, Nov. 29.—Went to church, and afterwards walked to the
market, and then to the káïd’s. At night there was a severe storm.
Therm. 66°.
Monday, Nov. 30.—Therm. 66°. Heavy rains, with thunder and
lightning. I had a little dealing for a Ríf gun, but the fellow, after
having sold it, would not let the Christian have it; and yet the
mountaineer offers me his children as hostage, if I will advance him
eight dollars to purchase a better one. I took him at his word; he is to
return in five days. Some symptoms of the cholera have made their
appearance; and, as the death-cry has been often heard, I am very
anxious to get away. These rains are very unfortunate for me.
Tuesday, Dec. 1.—Therm. 62°. It is still wet, but very seasonable
weather, for it will wash away the cholera. Not feeling quite well, I
walked out towards P.M. As the question of payment is coming on
again, the visit will prove very expensive; but the travelling must
make up for it.
Wednesday, Dec. 2.—Therm. 58°. The Americans do not go up to
Morocco. I am still waiting for an answer to my letters, but hope,
nevertheless, to start on Friday, should the rain hold off.
Thursday, Dec. 3.—Start to-morrow for the Autsét.[14] I find I am
getting into good training. Visited the Portuguese Consul-general.
Found there a good party of Europeans, who were dancing in Africa,
and playing at cards and drinking punch.
Friday, Dec. 4.—Rose early, hoping to start for the Autsét; but as
the rain had continued all night, deferred my departure till to-morrow.
Saturday, Dec. 5.—Started at eight, after the usual quarrelling,
which almost came to blows. Mounted Mr. Hay’s fine grey Dukkálah
horse. Mr. J. Hay rode on horseback with me. We were
accompanied by a soldier, who would have made a fine picture.
“Poco negro; cavalo blanco; abito de nada! ningun color.” Ben Káyed
and Susa were on the sumpter mules. In this style we wended our
way to the Fez gate. We passed various collections of huts, dignified
with the title of villages, and bearing names composed of high-
sounding words. We fell in with the Sheïkh of Arzilla; he was a fine-
looking fellow and very civil, and asked us to a wedding at a
neighbouring village, where he promised us a good deal of
amusement. Declining his offers of hospitality, we proceeded on our
journey through a very fine country, but much neglected, and bearing
marks of misery everywhere. We passed by two large stones placed
on the brow of a hill; they are said to be the bodies of a man and his
wife, who were turned into stones for attempting to shorten the
ceremony of marriage. When opposite to Jebel Habíb (beloved
mountain), we struck off to the right to see some large ruins. The
original buildings were the work of Christians, for the purpose of
commanding a pass. Two villages have been formed out of the ruins.
We stopped at a well for a few minutes, and, after passing through
several Dawárs,[15] we halted for the night at an Arab encampment
on the top of a hill, at five P.M. We had traversed a very rich country,
intersected with various rivers, which we found it no pleasant thing to
ford, and were hardly ever off our horses. As soon as it was known
that I was a doctor, I was requested to go to an Arab tent, a quarter
of a-mile off, to see a little girl. This was an event of distressing
interest, as few Christians have ever been inside the tent of an Arab.
There I saw the mother and grandmother of a fine little girl; she was
past all human aid. To allay the severity of the convulsions, I gave
some doses of calomel and James’s powders, but without the least
benefit, as she died at midnight. The failure, however, did not lessen
their confidence in my skill. In the morning I had a host of patients; it
seemed as if the whole people were sick. A singular instance of
Nyctalopia occurred in the case of a fine little boy, who could see
most distinctly in the night, but was stone blind during the day. I told
the father to bring him to Tangier, and I would see what I could do for
him. Having picketed our horses, we got up our tent, and went early
to our carpet, which is the travelling bed in the East.
Sunday, Dec. 6.—We felt very cold, though the therm. was 40°.
We found the hoar-frost outside the tent. After a ride of two hours
over a beautifully undulating country, we arrived at Emsorah,[16] or,
as the modern village is called, the Autsét, from whence we had a
fine view of the lesser Atlas. At the foot of the rising ground, where
we had pitched our tent, was a magnificent plain, and on the side of
the hill is situated El Uted, or the peg-rock. The people here were
looking very sickly. I had a patient in the Sheïkh, a great fat man, to
whom I gave a large dose of wine and cayenne, to produce the
effect for which the application was so general. The population
amounts to only two hundred, or thereabouts; they never taste flesh,
but live entirely on bread and water, vegetables, and miserable
kuskusú.[17] Coming round the side of a hill, you perceive several
stones forming a circle,[18] of which one, called the Peg, is much
higher than the rest; there is, likewise, a second circle, but a third is
never to be seen. The whole neighbourhood is full of similar circles
of stones, but smaller. Many of the latter have been worked
artificially. The entrance to the circle, which is fifteen feet wide, faces
the west; on the north and south of the Peg are two other openings
at equal distances. At about the distance of two hundred feet, there
is a stone placed at an angle of 45°, intended it is said to mark the
opening; it is six feet high, and by lying on the back, one can see
directly through the circle. From this stone a shelving road leads to a
well called ’Aïn tayyeb (good spring). But the chief tradition of the
place relates to the gold-treasure said to be concealed here. The
poor creatures sleep upon this stone in all weathers, and they were
delighted to see the compass going round while we were taking the
bearings of the place, for they fancied that the gold turned as the
needle did. One old woman patted me on the back, and said, “Now
make us rich,—now find the gold.” It would be cruel to undeceive
them. I offered money for all the iron and copper they brought me,
and I told them they were welcome to all the gold and silver they
could find. I purchased two coins: an old piece of the handle of a
bucket was brought me, together with a nail; of course they were not
worth a farthing. One account attributes the erection of the stones to
Pharaoh; by others it is said that there was once a large city there,
subsequently buried, and that what remains is only the top. I think it
has been a large place, and I would willingly pay for exploring it. The
people say, it was the city of a giant race, who were of such a size
that the shin-bone of a woman formed a bridge over the stream. The
elk horn in Ireland.[19] The ’Arákín on the E.S.E. are five large
stones, one of which is like a coffin; but I think it is too solid to have
ever answered that purpose. On the W.N.W. there are five others,
each forming a sort of vestibule to the side entrances mentioned
above. At the centre entrance the stones lie flat on the ground. It
appears to have been a great place of resort for religious purposes,
and the various circles to have been the various spots selected for
the performance of religious rites. The circle is 630 feet; the Peg
16½ feet high, and 6½ in circumference; the larger entrance is 15
feet wide; at the distance of 112 feet on the E.S.E. and W.N.W. sides
are two other entrances, 5 feet wide, and the semi-diameter of the
circle is 74 feet. We walked through the village and made friends of
the ladies, by giving them and their children each a small piece of
money. In this way we expended three or four more dollars than the
place possessed previously. We had the whole village following us,
and were obliged to use our whips to keep off the people and dogs.
Our own dinner, and the supper of the attendants, the two tents, with
the soldier mentioned above and his white horse, our own horses
and mules, together with the miserable population in the
background, would have made an interesting group for a picture.
Monday, Dec. 7.—Therm. 50°. The rain commenced about nine
last night, and got through our tents at half-past eleven, which made
us very miserable. Our guard was drenched to the skin. A hawk, a
large toad, hundreds of spiders, and thousands of small vermin, took
refuge under our tents; and under myself crept a beetle, and a toad
under the head of my companion. Finding ourselves so much the
worse for the rain, we determined upon returning to Tangier, and to
abandon our intended visit to Arzilla, and the wedding. The road we
took presented scenery more beautiful than the other. We saw the
encampment of the Bedouins, who used to conduct the pilgrims to
Mecca: they now go by sea to Egypt. Could I not make these people
of service to me? The soldier who came from the dawárét,[20] to
collect the money for the feast, has returned. We got off before light,
and crossed one river, although we had some doubts of being able
to get over; at the second, our horses were nearly swimming. I was
much wetted, as my legs were too long. The weather, however,
cleared up as we proceeded; and when we reached Tangier, at half-
past three, a good dinner and a bottle of sherry, under the hospitable
roof of our kind friend, brought us all round again, after an excursion
of three days spent very pleasantly.
Wednesday, Dec. 9.—Therm. 54°. Day very fine. Walked with Mr.
Hay by the Wád Bú Bárah, called also Jews’-river, along the ruins of
the aqueduct, called El Kanṭarah, and by the bridge up to Mount
Washington. The road lay through a stiff clay, containing a large
quantity of iron, of an ore-like[21] incrustation. The house and garden
at Mount Washington must have been at one time very beautiful; but
the house is now a sad ruin, and the garden is overrun with weeds.
We returned home through the worst road I ever essayed.
Thursday, Dec. 10.—A lovely day. The weather seems to have
become settled again. Therm. 51°.
Friday, Dec. 11.—The air cold, but clear. Therm. 47°. The Rífman,
whose gun, he said, would kill a Christian, even if he were in heaven,
brought a white zulham for six dollars, and a Rífí gun for eight and a-
half dollars. Walked out to the Moorish burial-ground to see the
women. They have a strange custom here of putting two circular
pieces of red leather, dotted with black spots, upon each cheek. It
produces, however, not a bad effect. The present is the period for
Moorish weddings. A Moorish lady of the highest class never leaves
her house for twelve months after her marriage; those of the
middling not till six months; and even those of the lowest confine
themselves for three months. The Jewess never leaves the sleeping-
room for a week, and then only to dine with the family: she keeps the
house for three months.
Saturday, Dec. 12.—Therm. 50°. The wind east, and with signs of
rain. I am getting tired of stopping. On Monday, it will be four weeks
since I sent my letter to the Sulṭán. I do not feel very well myself, but
my patient is better. We had a Moorish concert in the evening; it was
a sad noise, but very characteristic of the people. At night there was
a heavy storm.
Sunday, Dec. 13.—Therm. 48°. Went to church at the consul’s.
Received an answer from the Sulṭán. It was accompanied by one to
El Hájj Es-sídí, the governor, who was required to send me forward
on my journey with all marks of respect; to apprize the other
governors and káïds that they were to receive me with all respect
and hospitality; to furnish an escort of ten horsemen, under the
command of a káïd, for whom he had sent money; that the escort
was to be under my orders, and to take care that my wishes were
complied with; that I was to take my own time, and that every thing
was to be done to my satisfaction.
Monday, Dec. 14.—Therm. 50°. Heavy rains, with but little chance
of clearing up.
Tuesday, Dec. 15.—Therm. 56°. Continued rain and high wind. No
boat would venture out. Had a patient with bad eyes.
Wednesday, Dec. 16.—Therm. 56°. Still wet. My hand again in my
pocket to pay the Sulṭán’s escort. Mr. Hay has promised me his tent,
and his son and Mr. Crusentolphe accompany me to Rabáṭ. Heavy
gale, and a boat from Gibraltar lost; crew saved.
Thursday, Dec. 17.—Therm. 50°. Clearing up a little. The new
Sardinian consul has arrived; lots of saluting; the Moors did it quite
as well as the little cutter that brought his Excellency. Went out and
pitched the marquee. It will do, but it is no great things. Saw the
father of the porters: his sons carry burthens, his daughters men.[22]
The blue-eyed one appears before the governor once an hour, or
she would charge him with her destruction. I am now preparing to
start in good earnest, although I do not feel very well.
Friday, Dec. 18.—Therm. 50°. The rain has passed off. A young
chevalier, who came with the new Sardinian consul, is anxious to join
our party. I shall endeavour to avoid this, as our tent is small, and my
wish is to make as little show, and to incur as small expense as
possible.
Saturday, Dec. 19.—Therm. 50°. The rain still holds off, as the
wind is veering to the north. Visited the castle: the rooms are a good
specimen of the Saracenic style of architecture. Rain again at one
P.M. The chevalier I find to be a very intelligent person. It will be a
hard matter to refuse him; besides, he might be of some service to
me at his own court. But though I am much pleased with him, I have
determined to say no.
Sunday, Dec. 20.—Therm. 50°. More rain has fallen during the
night than we have yet had. There is little chance of getting the
mules from Tetuan, and no sign of a boat from Gibraltar. Went to
church; perhaps for the last time for some period.
Monday, Dec. 21.—The rain still tremendous. The weather is
becoming colder. Therm. 48°. The whole appearance of the day
unfavourable. Went to see some serpent-eaters and charmers. The
reptiles are very fine; they neither eat[23] nor are they eaten. This
was the first night of Ramadan.
Tuesday, Dec. 22.—Therm. 47°. Weather beautiful, sky clear, and
air cold. Waiting in great anxiety for Cohen and the mules from
Tetuan. Saw a Jewish wedding. The poor bride was painted up to
her eyes, which she kept closed, as she was led through the streets
with torches and screams to the house of her husband.
Wednesday, Dec. 23.—Therm. 40°. The air very cold. At length I
paid the káïd a visit: he was very civil. I then went to the castle, and
procured three shields and two helmets, which I packed up, together
with the guns.[24] Ordered the escort to be ready for starting to-
morrow. Received a letter from Cohen, stating that he should leave
Tetuan on this day, while we are to be off to-morrow. How provoking?
Thursday, Dec. 24.—Therm. 40°. Up at six. All ready; but no
mules. I heard, however, that they would be here at ten A.M. To-
morrow, then, must be the day. It will be, indeed, a good Friday.
Friday, Dec. 25.—Christmas-day. I had hoped to be at Tumbuktú
by this time; and I am now only beginning my journey. Even now, the
mules cannot be got ready. Nunquam meus. The weather very
beautiful. Therm. 50°. Made all my arrangements. Advanced seventy
dollars to the muleteers; gave Cohen twenty dollars on account.
Attended the service at the English consul’s: an excellent sermon. All
very agreeable; and we are to start to-morrow at nine A.M. Many of
the consular corps are to accompany us.
Saturday, Dec. 26.—Up early. The morning cloudy. Therm. 50°.
After much delay and wrangling, first with one káïd and then another,
and declining the honours of the grand Hajj[25] As-sídí, we got fairly
off, after taking leave of our most hospitable friend. I had carved my
name on Mrs. Hay’s tree, and the young ladies are to plant one to-
day. At ten P.M. we started. My cortège consisted of the káïd and the
soldiers, together with the different European consuls and their
suites; in all thirty persons. We went the same road as from El
Autsét. At twelve they all left but Mr. and Miss Hay. At half-past one
we halted for our baggage, and then they too left us. We reached
’Aïn Dáliyha (the well of grapes) at two P.M., where we encamped for
the night: a poor day’s journey of not more than ten miles. Our
course was S.S.E. The road was very heavy. Our encampment
appeared very picturesque, with the four tents, thirty animals, and
the same number of men, Moors, Jews, and Christians. At Tagnánt
my monnah came, consisting of two sheep, a large calf, eighteen
fowls, three hundred eggs, two pounds of butter, four ardebs[26] of
barley, and four men’s-loads of kuskasù; all of which, excepting the
calf, which I ordered to be sent back, was devoured. I am happy to
hear that the káïd is anxious to reach Morocco before the end of the
Ramadán. When I sent back the calf, the Sheïkh came and brought
with him a jug of cow’s milk, saying that he was only obeying his
master’s orders, to ask if I was satisfied. The country presented the
same features as we found in the journey to El Autsét. We met with
ice, and crowds of men and jackals. Our position was a fine one, just
above a village, containing about two hundred inhabitants. The snow
was on the lesser Atlas. At one spot we saw the two seas.
Sunday, Dec. 27.—Therm. 47°. The weather rather cold. After
much quarrelling with the muleteers, whom I have been obliged to
threaten, we got off at half-past eight. We crossed the Maharah at
half-past nine, and passing through Meshra’ el Howeïd, arrived at
the site of some extensive ruins, where we discovered a perfect
amphitheatre.[27] From this spot, which we reached at half-past
twelve, we proceeded to our halt for the day at two P.M., at Hádd el
Charbí Arbea (the western limit). Our monnah soon began to make
its appearance; it consisted of two sheep, a large steer, eighteen
fowls, one hundred eggs, two jars of butter, milk, barley, and straw.
As this is the allowance for five persons, it will give you some idea of
their appetites; for the soldiers have three monnah of kuskasú in
addition. I have two men with me, who can each eat a sheep. The
káïd came out to meet us. The night was very cold.
Monday, Dec. 28.—Therm. 47°. Tried to get off early; but found it
impossible to do so. I passed but a bad night. We started at eight
A.M. Traversed a country more varied than before. Passed through
several villages, to which gardens were attached; the Valley of
Myrtles Fahs-arríhán, and after crossing the grinding-river, (Wád el
’Áyéshah[28]) between the two mills on its banks, we halted at one
P.M. Had the luxury of a good bath, which has refreshed us more
than all the sleep. I have determined to be off early to-morrow, in
order to reach El ’Aráïsh (Fahs-arrihan) by mid-day, and see the
town. Our monnah to-day consisted of a cow, two sheep, twelve
fowls, two hundred eggs, some oranges, and flowers, barley, straw,
and kuskasú. The view here is very fine. The dawár is called
Ammah. The Sheïkh came down and pitched his tent. We were
surrounded by a guard of Arabs, and had a party attached to us,
making up six tents.
Tuesday, Dec. 29.—Therm. 47°. Heard from Cohen of a load of
kuskasú, which required four men to carry it. Many of the soldiers ill,
in consequence of their fasting and feasting during the Ramadán.[29]
After much squabbling, we got off by seven A.M. Our road was much
more varied and beautiful. We traversed the large forest of Sáhel,
which took up nearly three hours. The principal trees are the cork,
the locust, and oleanders. We met with many traces of the wild-boar.
We found likewise the gum cistus, and the kars, a pretty blue flower.
At half-past ten we came in sight of El ’Aráïsh, which, at this
distance, looks very beautiful; the river Ulkos was seen winding with
a majestic sweep. About mid-day we arrived at the ferry. Here we
saw two of the Sulṭán’s brigs of war, and the place where the
Austrians landed. After some delay we got across, and went to our
wretched abode: it was quite horrible. After bathing we visited the
governor, who played the great man; and, after keeping us waiting
some time, requested us to return in an hour, when he should have
come back from the mosque. He gave us an escort of a portion of
three soldiers to accompany us through the town; which is more than
in ruins. Its population is not above four thousand. Most of the
people have an African tinge. We visited the gardens, and the
market (which is rather a good one), and inspected the fortifications,
a part of which is very fine; we saw likewise the Christian burial-
ground. We then returned to the governor’s; but as he felt disposed
to keep us standing, we agreed to leave him without making the visit
of ceremony. We then sent Cohen with a message, which brought a
very submissive answer, and a hope that we could come to-morrow.
Our monnah was very poor; and the káïd sent back to say that it was
not half of what it ought to be. This remonstrance produced us
additional sheep and fowls, and some wax candles; but we could get
nothing to eat. During the evening, a poor fellow, half-Jew, half-
Catholic, came to crave our protection. He and Cohen, who had
taken a drop too much, had been quarrelling, and the latter had been
to the governor; who, to curry favour with us, intends to punish the
poor fellow. Our door was almost forced by the soldiers. We came to
high words; and we have sent one of them to prison, and are
determined to complain to-morrow. My mule having broken down, I
was compelled to change her.
Wednesday, Dec. 29.—Therm. 50°. Up early. Paid a visit to
Torredano, who had a large breakfast party. After consulting me
about his wife and sister, I gave him a prescription. We then rode to
the governor’s. Great coolness on both sides. I was, however,
determined to enforce my right. This little fracas has done some
good. As I have begun, I will go on. We passed through a very fine
country. The road was good, and the land well cultivated. We
encamped at half-past two, at a large dawár on the plains of Águila,
through which the river Sewír flows. It is inhabited by the powerful
tribe of the Oudaia, who rebelled against the Sulṭán at Fez. They are
principally black. Our monnah came late, and by driblets. Six black
fowls, one hundred eggs, some bread made of the bishnah, which is
a small seed resembling carraway. The road hitherto was covered
with large quantities of el kelakh, a plant resembling fennel, from
which the gum ammoniacum is extracted. We then came upon the
extensive plains of Ma’mórah, which were covered with immense
herds of cattle. The Arab encampments here change their roving
character, and appear more like fixed habitations. After some time,
we received two sheep, twelve more fowls, four mule-loads of barley,
and four men’s-loads of kuskasú. The night was excessively cold.
Thursday, Dec. 31.—Therm. 38°, and has been down to freezing-
point. The ground is covered with hoar frost, and some ice has been
found in one of our pails. We were up at five A.M., but did not get off
till seven. Our road lay along the coast, and was very dull. The sea is
here kept out by sand-hills. At ten A.M. we came to four fine kubbahs,
buried almost in the sand. They are called the tombs of Múléï ’Abd-
es-salám. On the north side is an arm of the sea, called Zirgah: on
the opposite bank are two more kubbahs. We got well across the
ford; but our baggage mules falling into a quick-sand, our things
were all wetted, and we were obliged to dismount the soldiers, and
to send their horses to bring over the baggage. We passed a lake
with a winding head: on it were innumerable water-fowls, of which
we could not learn the exact name. We then pushed on, after the
sun had gone down, and arrived at a large encampment of one
hundred Arab tents. As our black conductor, who came from El
’Aráïsh, had not ordered our monnah, some squabbling arose as to
who was the Sheïkh. That point being settled, he gave us a mat, and
told us we were welcome. There then arose another question, as to
whether they would give us the mat from the mosque. The place is
called Reïyah; and the tribe, Aulád el Bergal, looked horrid.
Friday, Jan. 1, 1836.—Up early, and saw the sun rise; a most
beautiful sight. Called for the schoolmaster, and gave him ten
ounces. I had lost a day;[30] but this was beginning the year well.
Received the blessings of these people, and took with us a
remembrance of them in a host of vermin. Our monnah had been
small; but for this a very reasonable apology was given. Therm. 50°.
Off at half-past seven, and at twelve reached the river Sebú, on our
way to Mehedíyah. We bought some shibbel, which we saw caught.
It is a finer fish than our salmon, and is sold at about 1d. per lb. We
likewise saw here the bishnah seed, of which the bread of the
country is made. We found it a sad job to cross the river; and a
tremendous storm of rain came on, which nearly wetted us through.
We were received on the opposite bank by the káïd of Mehedíyah,
who took us a ride to his gardens from whence there is a beautiful
view, while a room was preparing in his house to receive us. The
place is a miserable one, although it presents some remains of its
former grandeur: the gateway in particular is very beautiful. The káïd
of the place gave us some of his soup, and a dish of mutton and
limes. Our káïd had sent in the Sulṭán’s letter; but as the other
refused the monnah for the soldiers and muleteers, I would not
receive mine; which caused a little disagreement. I hear that six
hundred horse are to accompany me from Rabát: but this I doubt.
We saw a good deal of colocynth growing by the road. The káïd here
is a superior man; he showed us great hospitality and no little civility;
but would not yield a jot on the point of the demand made by our
káïd, who had not his order with him. He exhibited the character of
the Moor in perfection. No sooner had he done all this, than, in our
hearing, he pronounced the Súraṭ el Nás.[31] There was a little
grumbling, as both men and animals were without food. Our káïd
says, he is like a man who has lost his head.
Saturday, Jan. 2.—Therm. 50°. Symptoms of rain. The káïd still
civil, but very firm. He gave us an escort of fifteen foot soldiers,
armed with guns. The pass through which our road lay was most
beautiful. There were three fine lakes, with two palm trees. On a
circular hill there was a kubbah; and on each side the sloping hills
were covered with different shrubs. The whole scenery was very
picturesque. On the road there was much traffic, and we again heard
of the soldiers who were to accompany us. We saw the town, and
the Sma’[32] (Sauma’ah) of the mosque of Hasan. At about one mile
from the city, we made a halt at a grand aqueduct, to enable the
baggage to come up. We passed outside the walls of Sallee, a fine
large place, once the terror of the Mediterranean, but now in ruins:
its walls are still imposing, and the gate beautiful. We then arrived at
the river which separates Salé from Rabáṭ, and crossed it, at three
P.M., with much greater ease and comfort than we did the last one.
Here again we had some trouble from the non-arrival of our letters.
We found, however, Ben Braham, the British agent, waiting to
receive us, and to conduct us to his house, where we took up our
quarters.
Sunday, Jan. 3.—Therm. 50°. Morning fine. The view from our
window beautiful. We went to the sók,[33] where we saw the finest
piece of acting I ever witnessed. The performers were two
improvisatori from Sús. Their action was so well suited to the
subject, that I could understand them perfectly. Their dresses were
purely the old Roman; and such ease and power I never beheld.
They began by one charging the other with having tricked him in the
sale of a camel; for this he would have him judged; he cursed his five
senses, and appealed to Heaven; and then, by a series of
expressive gestures and magnificent language, he extolled the good
and cursed the bad. Being much delighted, we threw him some three
or four ounces. This substantial proof of our approbation had a
powerful effect in quickening his imagination; but in exciting the
feelings of the one, it damped somewhat those of the other; and after
the former had launched forth in praise of the Christians, the latter
sung the praises of the Sulṭán and the beauty of the mosques,
finishing with some verses that induced us to open our purse-strings
wider. We then left them for the bázár, where we found much
business going on. The streets were wider, the people better-looking
and happier, than we had seen elsewhere. There were many fine
mosques, and numerous kubbah. We proceeded then to the
governor’s and administrador’s. The former was a great beast. We
told him we would not stand, and he then got chairs for us. He was
at first disposed to be sulky; but our káïd told him it would not do with
me. He then stated, that we must wait till Tuesday; as he supposed I
should like a little rest, and hoped I should be pleased with the city;
that he would then collect from four to five hundred horse, to start at
any time I might appoint; but when I asked to go to Shellah, I was
told there was a prohibition against it. We then went to Isma’íl Es-
sumbul, who gave us a splendid luncheon and some excellent wine,
accompanied by many offers of civility. We now begin to find that we
are state-prisoners. There is a soldier on the landing-place, another
at the door, and three billeted in the house. We are asked where we
want to go, as it is necessary to obtain the governor’s permission
previously. We went to the Millah,[34] to see the Jews’ quarters.
There are some fine houses, and beautiful women. The soldiers
would not, however, allow us to go outside the walls, although we
were at the very gates. We came home, dined, read the English
service, and entered upon some discussions on religious questions.
Abú has been sent for by the governor, who made him a small
present of tea and sugar. During the day I had several patients with
maladies, some real, some imaginary. Accompanied Mr. John Hay to
see a very pretty Jewess, for whom he had brought forty ducats,
paid for a breach of promise of marriage. From all I hear of the man,
a very fine and good girl has had a lucky escape.
Monday, Jan. 4.—Therm. 56°. Very fine. Up early, and went to
Salé, to see the administrador. Few Christians now visit this place,
although many have been there, whose hard fate made them its
forced inhabitants. Salé is a large town, but thinly peopled. The
house of the administrador is a very good one. He gave us tea, &c. I
had a long consultation about seeing a child of a friend of his. From
thence I went to the Millah, where I found lots of patients. The
principal prescription required of me was something to cure
barrenness, and to ensure a large family. Returned to Rabát, and
began arrangements for prosecuting my journey. The muleteers
were very sorry for their behaviour; but I have turned them off, and I
shall now be better served. Troops are collecting through the fear of
the Zairi, who are close to the town in great numbers. They extend to
Enzileh dhé Bú Sinákah. We shall have a fine lot of troops, and I
hope equal lots of fun. The monnah was sent as usual; sheep, fowls,
beef, eggs, bread, fruit, &c., and candles. I am, however, getting tired
of this, as I find that the monnah is an inducement to spin out the
time of travelling. In spite of all I can do or say, my room is filled with
patients. I have taken care, however, to employ all my hands in
compounding medicines. My host, Samuel Ben Dilac, is suffering
from a rupture and hydrocele. Most of the people have some
disorder in the eyes. I am stuffed with food; and I cannot lift up my
hand without being asked the reason for doing so. Some of Abú’s
countrymen came with a present of fowls, to ask his blessing. The
people here cannot make us out. I rather expect a breeze to-morrow;
but it will be seen that I am not to be daunted. I have ordered a
saddle and bridle, and hope to be off early to-morrow.
Tuesday, Jan. 5.—Therm. 56°. Morning fine. Began the
arrangements for the mules at half-past four A.M., but could not get
off till nearly nine. Our cavalcade consisted of Mr. John Hay, Mr.
Crusentholpe, the British agent, my discarded muleteers, the káïd
and his ten soldiers, and about ten of the governor’s; one of whom
galloped off to say that I had started. Many a pretty face was
peeping through the narrow windows and cracked doors. We met the
governor, and exchanged compliments at the end of the grand
street. He preceded myself out of the city, to a place where about
two hundred cavalry were drawn up, and formed a line through
which we rode. The beauty of the Barb horses, and the rich Moorish
dresses, presented a sight pleasing and picturesque to the eye of an
European. When we had reached about the centre of the line, the
leading squadron halted, and made an open space through which
we rode, while about thirty, galloping up on each side, formed the
wings. In this order we continued along the side of an aqueduct, till
we reached the house of the Sulṭán; here the aqueduct crossed the
road, but continued visible for many miles. At the distance of a two-
hours’ march from the city, the governor and my friends took their
leave, and I was put under the care of two káïds, one of whom was
to conduct me to the governor of the district, and the other to take
me to the Sulṭán’s son. I here began this portion of my journey under
the most favourable circumstances. The whole party halted if I
stopped; and two soldiers were ordered to attend upon Abú, some of
whose countrymen were amongst the troops of the escort, and came
to receive his blessing. He, poor fellow, is more helpless than ever.
At noon the party took up an offensive position. We closed our front,
then sent out scouts, and then a signal was made on the right wing;
and after much noise and confusion we captured one of the Zairi,
whose rebellion had made the escort necessary. The fellow was
found concealed in the bushes. No sooner was he taken, than he
made a sign to the Audaya’ that he had been seized by the people of
Rabáṭ, and claimed the protection of his own tribe. A signal was
made, and the Audaya’ separated from the party. Others taking their
place began to prepare their guns for action. I was highly delighted
with the bustle of the scene, and hoped to see something of a fight;
but my káïd rode into the midst of them, and, after appealing to me,
and asking what account I should give to the Sulṭán, allayed the
rising spirit of quarrel, to my great disappointment. We met a
celebrated saint on horseback, followed by sixty people. All stopped
to ask his blessing, and even I came in for the performance of a
similar act. With two saints in company we picked up Hasan and
some women on the road; and I was now told that the escort sent
with me to-day was all a humbug. A little after one, while rounding a
beautiful bay, upon one side of which we saw about two hundred
cavalry drawn up,[35] we met a caravan going to Rabáṭ. The change
of escort was beautiful. I rode up to the commander of the troops on
the hill, who had his banner flying, and gave and received the usual
compliments. He tried to humbug me by saying that he had come on
purpose to add about sixty to our escort, as I was a friend of the
Sulṭán’s. After giving some private directions to my káïd I took leave;
but I was scarcely a mile off, when two horsemen came galloping up
to ask me for a small present, just to wash the governor’s clothes.[36]
I gave them two dollars; but I was disgusted with the man, although
he certainly drew up his troops in a ring, and made them cry out for
the Sulṭán. We then crossed a small stream. The country is
diversified with low and beautiful shrubs. On all the heights around
troops were stationed, who constantly relieved our escort. We next
arrived at a river, the Sherádi,[37] which we forded. Two blackguards,
however, demanded a toll for each biped and quadruped, but me
and mine. There was here a large dawár, where we changed entirely
our escort, taking the troops of the Audaya’—a change much for the
worse. Our road lay along the coast until we halted, at half-past five,
at a large dawar, of which I could not learn the name. Our
encampment formed a pretty picture. My own marquee was first
pitched; on the right of it the káïd’s, on the left those of the soldiers,
in front Hasan’s black tent, and in the rear the large tent of the
muleteers, with the baggage and the animals, forming a circle. The
camels and caravan were put in the inside of the dawar. One of the
soldiers rode down a leveret, and picking it up with his gun, brought
it to me alive. It was my intention to have fasted, but as this would
have hurt the feelings of the donor, I had it cooked. A monnah was
brought, with an apology for its being so small; the poor fellows
stating that they had been driven from their homes. This was the first
day in which I felt somewhat lonely.
Wednesday, Jan. 6.—Therm. 50°, with symptoms of rain. We
found many traces of the wild boar. The road was covered with durú,
which has replaced the kelakh, now becoming more rare. We started
a wolf. We were hardly well on the road when it began to pour
torrents of rain, which lasted for three hours. All our things were
soaked through and through. We passed over two streams, along a
large causeway, through the ruins of Mansoríyah[38] and the town of
Feḍáh, where a road turns off for Morocco, and continued our route
to Dár el Beïḍá (the white house), where we pitched our tents
outside the town, at the recommendation of our káïd. No sooner,
however, were our tents up, than I was summoned to visit the prince,
who compelled us to strike the tents and to come into the town for
our better protection, owing to the unsafe state of the country. He
pointed out a spot opposite the palace. Múléï Hámed,[39] the son of
the Emperor of Morocco, is a poor puny boy. I was received with all
the honours. The guard was picked and well mounted. Abú was sent
for, and our monnah was extravagant: it included a camel. I felt
rather the worse for the wetting.
Thursday, Jan. 6.—Therm. 45°. Late in getting off. We left this ruin
of a town, and part of our monnah, which the soldiers had sold. We
passed through a level and uninteresting country, till eleven A.M.,
when we halted for a few minutes on a most beautiful plot of ground,
carpeted with wild flowers. We then entered a large forest of durú;
and then halted a second time at an old well of bad water, full of
small tortoises. We continued our route through the wood, but finding
we could not reach our station before dark, we took up our quarters
for the night amongst some Arab tents placed as a guard. As we had
nothing to eat, both men and cattle were compelled to keep
Ramaḍán. The whole party sulky, and out of spirits. I sent some
soldiers to levy contributions on the neighbourhood. A mysterious
lady was here riding an immense camel; I could not, however, get a
peep at her face. At this place we saw a camel and an ox harnessed
to the same plough. Finding persuasions of no avail, I tried another
tack, and tied up six of the poor Arabs, to force them to tell where
they kept their barley. We got a little for the horses and mules. My
soldiers will not pitch their tents, having to keep guard all night.
There appear some symptoms of a quarrel. Our encampment was
curious, but the situation beautiful. Several Jewish families are
claiming my protection, and all sleep is out of the question.
Friday, Jan. 7.—Therm. 50°. All my people grumbling, and the
soldiers very ill. The rain came down in torrents, and at two A.M.
found its way through the tents. My misery commenced at four. My
great object was to keep myself dry, and to save my zulham and
carpet. We did not get off till seven: it was too dark to proceed
earlier. Passed through a wooded country similar to that of
yesterday. At half-past nine a hurricane came on from the sea, which
nearly blew our mules over. We were obliged to get under the
bushes for shelter. We were all wetted to the skin. At eleven A.M. it
cleared up, when we came upon an immense extent of ruins and a
burial-ground, that took us half an hour to pass through. There were
the tombs of seven sheikhs, two of which were very beautiful. At
half-past twelve we saw Azamór in the distance, and soon arrived at
the river Omm rabí’ (the mother of herbage). The stream was
running very fast, and was nearly as wide as the Thames at London.
It was highly coloured with red earth, and abounds with shibbel. After
some time we contrived to cross it. No sooner was I fairly landed on
the opposite bank, than I was pestered to death to go up to the
governor’s; but, being in a sulky humour, doggedly refused. Rode
round the town, which, externally, is rather pretty, but within, the
dirtiest place I have ever seen. This, I understand, arises from the
immense number of cattle kept in the neighbourhood, all of which
are driven into the streets of the city at night, and a perfect Augean
stable they make of it. The governor was for squeezing presents out
of me. I was very cool. He began by the usual compliments, and
stated that he had given directions for the encampment. I told him
that I expected a house. This he then offered; but I determined to
encamp outside the town. The soldier who went for the baggage has
called for a present. This I refused, and sent a message to the
governor, to say that I have been badly received, and shall mention
this to the Sulṭán. Upon hearing this, the governor sent for Cohen in
a great hurry. I am determined to have my way, and if Cohen plays
his cards well he may gain a bribe. He returned with an immense
monnah of sheep, fowls, eggs, butter, sugar, sweetmeats, candles,
&c. The surprise of these people that a Christian can do what I have
done for Abú exceeds all conception.[40] The governor wishes me to
remain here to-morrow; after which he is going up and will
accompany me to Morocco. We are all knocked up, and I must
therefore consent. The tent is wet through and through, and my
situation miserable in the extreme.
Saturday, Jan. 8.—Therm. 51°. Learned the difference between a
wretched and comfortable night. The morning beautiful, with every
sign of a fine day. Busy in drying our things. Went to see the
governor in the sainted suburb, which is quite another place from the
city. Here is the kubbah or záwiyah of the famed Sídi Múléï Abú
Shu’eïb.[41] The governor improves upon acquaintance. Four
Europeans came to pay a visit while I was there: luckily they are not
Englishmen, although one is the English agent. All took off their
boots and shoes, and one beast crawled on his knees to kiss the
káïd’s hands. It is such humiliating conduct that lowers us in the eyes
of this people. Had I seen Mr. Garcia take off his hat, I should have
remonstrated with him. Cohen tells me that he did so. I would have a
chair, and I moved my hat both on entering and leaving. The
governor asked me to go and see his son, who was very ill, and far
advanced in a dropsy. I ordered him some medicine, but it will be of
little use, as I cannot stop to attend to him, and the people here are
not to be trusted with two doses of any thing [for fear, it would seem,
of their giving both at once]. The gardens are beautiful, and there is
a good deal of manual labour expended on their cultivation. I kept
myself confined to my tent for two hours, before I could get the
people to send for the medicine I had prescribed for a man who was
nearly dying. The governor received a visit from Mr. Garcia, Hámed
and two other Nasáras, together with one Don Pedro, the principal
merchant at Mazagan. Therm. in the sun stood at 70°, and at one
P.M. touched upon 80°. The governor has sent to know at what time I
should like to start to-morrow, and the four Europeans want me to
come round by Mazagan. The history of the governor’s life is a
curious one. He was originally a fisherman on the Umm rabí’, and
can neither read nor write. Before the Sulṭán came to the throne he
was in great distress for a small sum of money. The fisherman
possessed the finest horse in the country: this he sold, and carried
the money to ’Abd-er-rahmán Ben Háshem, and thus relieved him
from his difficulties. No sooner was he Sulṭán of Morocco than he
made the fisherman governor of Azamór; and the latter has
continued ever since a great favourite. He is very rich, and greatly
beloved. Azamór, possessing the sacred fauxbourg with the tombs of
Múléï Bú Shú’eïb, swarms with impostors in the shape of saints,
fakírs, &c. I received a visit from one of these fellows, who said that
he came to see his son, and brought with him a handful of bad
dates; but I soon sent him off. This, however, did not prevent a
swarm of them from pestering me. But I bade my soldiers tell them
that I would give them nothing: they could and should work, or go to
those who believed in them. The school-boys next came with their
boards: to these I gave a few ounces, and begged to be left alone.
Patients then, out of number, with diseases that were never heard of,
next besieged my quarters; these were followed by the ladies, the
hardest of all to satisfy. The rear was brought up by the minstrels,
whose music was as noisy as their words were nonsensical. Tired of
Azamór, I could have performed the journey to Morocco on foot in

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Nutrition Concepts and Controversies :

14th Edition Frances Sizer

Estimated Energy Requirements (EER), Recommended Dietary Allowances

NOTE: For all nutrients, values for infants are AI.

Tolerable Upper Intake Levels (UL) for Minerals

Australia • Brazil • Mexico • Singapore • United Kingdom • United States

Text Designer: Tani Hasegawa, Michael Cook

Cengage Learning is a leading provider of customized learning solutions

Cengage Learning products are represented in Canada by Nelson

To learn more about Cengage Learning Solutions, visit www.cengage.com.

Printed in the United States of America

Eleanor Noss Whitney

1 Food Choices and Human Health 1

2 Nutrition Tools—Standards and

3 The Remarkable Body 70

4 The Carbohydrates: Sugar, Starch, Glycogen,

5 The Lipids: Fats, Oils, Phospholipids,

6 The Proteins and Amino Acids 201

7 The Vitamins 240

8 Water and Minerals 292

9 Energy Balance and Healthy Body

10 Performance Nutrition 389

14 Child, Teen, and Older Adult 558

Healthy People: Nutrition Objectives for

The Abundance of Foods to Choose The DRI Lists and Purposes 33

Flexibility of the USDA Eating The Digestive Tract 81

Chapter 3 CONTROVERSY 3: Alcohol: Do the Benefits

If I Want to Lose Weight and

MY TURN: 21st-Century Epidemic? 144 Essential Polyunsaturated Fatty

The Appetite and Its Control 354

Inside-the-Body Theories of Obesity 358

MY TURN: How Many Calories? 359

Outside-the-Body Theories of Obesity 359

Achieving and Maintaining Three Energy

Conclusion 378 Protein for Building Muscles and for

Diet and Health 428 Chapter 12

Risk Factors for Toxins, Residues, and

Environmental Contaminants 497 Drinking during Pregnancy 532

Regulations Governing Additives 500 Fetal Alcohol Syndrome 533

Additives to Improve Safety and Experts’ Advice 534

Life Cycle Nutrition: Mother Babies? 540

People goals for the nation. It con-

what do you think?

2 Chapter 1 Food Choices and Human Health

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