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 BODY MASS INDEX
In the table, find your height in the left-hand column and look across the row until you find the
number that is closest to your weight. The number at the top of that column identifies your body
mass index (BMI) (in kg/m2). To calculate BMI yourself, divide your weight in kilograms by the
square of your height in metres. Chapter 8 describes how BMI correlates with disease risks and
defines obesity and Chapter 16 presents BMI for children and adolescents. The area shaded in blue
represents healthy weight ranges. The figure below presents silhouettes of various BMI.

Women

17 18 20 22.5 24 32 35
Men

18 21 23.5 24.5 26.5 31.5 37

The Body Test (1988). Copyright © 1988 Dietitians of Canada.
Reprinted with permission.

BODY MASS INDEX (BMI) IN kg/m2

18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40

Height (cm) Body weight (kg)

150.0 40 43 45 47 49 52 54 56 58 60 63 65 67 69 72 74 76 78 81 83 85 88 90

152.5 42 44 46 49 51 54 56 58 60 63 65 67 69 72 74 76 79 81 83 86 88 90 93

155.0 43 45 48 50 53 55 58 60 62 65 67 69 72 74 77 79 82 84 86 88 91 93 96

157.5 44 47 49 52 54 57 59 62 64 67 69 72 74 77 79 82 84 87 89 92 94 97 99

160.0 46 49 51 54 56 59 61 64 66 69 72 74 77 79 82 84 87 89 92 94 97 100 102

162.5 48 50 53 55 58 61 64 66 68 71 74 77 79 82 84 87 89 93 95 98 100 103 105

165.0 49 52 54 57 60 63 65 68 71 73 76 79 82 84 87 90 93 95 98 101 103 106 109

167.5 51 54 56 59 62 64 67 70 73 76 78 81 84 87 90 93 95 98 101 104 107 109 112

170.0 52 55 58 61 64 66 69 72 75 78 81 84 87 90 93 96 98 101 104 107 110 113 116

172.5 54 57 59 63 65 68 72 74 78 80 83 86 89 92 95 98 101 104 107 110 113 116 119

175.0 55 58 61 64 68 70 73 77 80 83 86 89 92 95 98 101 104 107 110 113 117 119 122

177.5 57 60 63 66 69 73 76 79 82 85 88 92 95 98 101 104 107 110 113 117 120 123 126

180.0 59 62 65 68 71 75 78 81 84 88 91 94 98 101 104 107 110 113 117 120 123 127 130

182.5 60 64 67 70 73 77 80 83 87 90 93 97 100 103 107 110 113 117 120 123 127 130 133

185.0 62 65 68 72 75 79 83 86 89 93 96 99 103 107 110 113 117 120 123 127 131 134 137

187.5 64 67 70 74 78 81 84 88 92 95 99 102 106 109 113 116 120 123 127 130 134 137 141

190.0 65 69 73 76 80 83 87 91 94 98 102 105 109 112 116 120 123 127 130 134 137 141 145

192.5 67 71 74 78 82 86 89 93 97 100 104 108 112 115 119 123 127 130 134 138 142 145 149

195.0 68 73 76 80 84 88 92 95 99 103 107 111 114 118 122 126 130 133 137 141 145 149 152

197.5 70 74 78 82 86 90 94 98 102 106 109 113 117 121 125 129 133 137 141 145 149 152 156

200.0 72 76 80 84 88 92 96 100 104 108 111 115 119 123 127 131 135 139 143 147 151 154 158

Underweight Healthy weight Overweight Obese

(,18.5) (18.5–24.9) (25–29.9) ($30)
 CONTENTS vii

CHAPTER 6 Weight-loss strategies 309

Protein: amino acids 180 Underweight 321
Chapter activities 324
The chemist’s view of proteins 181 HIGHLIGHT 9 The latest and
Digestion and absorption of protein 185 greatest weight-loss diet – again 327
Proteins in the body 187
Protein in foods 197 CHAPTER 10
Health effects and recommended The water-soluble vitamins:
intakes of protein 199
B group vitamins and
Chapter activities 207
vitamin C 336
HIGHLIGHT 6 Nutritional
genomics 210 The vitamins – an overview 337
The B group vitamins –
CHAPTER 7 as individuals 340
Metabolism: transformations The B group vitamins – in concert 365
and interactions 216 Vitamin C 367
Chapter activities 375
Chemical reactions in the body 217 HIGHLIGHT 10 Vitamin and
Breaking down nutrients for energy 221 mineral supplements 378
Energy balance 237
Chapter activities 243 CHAPTER 11
HIGHLIGHT 7 Alcohol and nutrition 246 The fat-soluble vitamins:
A, D, E and K 384
CHAPTER 8
Energy balance and body Vitamin A and beta-carotene 385
composition 257 Vitamin D 393
Vitamin E 398
Energy balance 258 Vitamin K 400
Energy in: the kilojoules foods provide 259 The fat-soluble vitamins – in summary 403
Energy out: the kilojoules the Chapter activities 404
body expends 263 HIGHLIGHT 11 Is it time to shine
Body weight, body composition for vitamin D? 406
and health 269
Chapter activities 278 CHAPTER 12
HIGHLIGHT 8 Eating disorders 281 Water and the major
minerals 412
CHAPTER 9
Weight management: Water and the body fluids 413
overweight, obesity and The minerals – an overview 425
underweight 291 Sodium 427
Chloride 431
Overweight and obesity 292 Potassium 432
Causes of overweight and obesity 295 Calcium 435
Problems of overweight Phosphorus 442
and obesity 303 Magnesium 444
Aggressive treatments for obesity 307 Sulphate 447
viii CONTENTS

Chapter activities 449 during pregnancy 540

Maternal weight 546
HIGHLIGHT 12 Osteoporosis
Nutrition during pregnancy 549
and calcium 452
High-risk pregnancies 556
Nutrition during lactation 563
CHAPTER 13
Chapter activities 569
The trace minerals 460
HIGHLIGHT 15 Foetal alcohol
The trace minerals – an overview 461 syndrome 572
Iron 462
Zinc 472 CHAPTER 16
Iodine 476 Life cycle nutrition: infancy,
Selenium 478 childhood and adolescence 578
Copper 480
Manganese 481 Nutrition during infancy 579
Fluoride 482 Nutrition during childhood 591
Chromium 484 Nutrition during adolescence 603
Molybdenum 485 Chapter activities 607
Other trace minerals 485
HIGHLIGHT 16 Childhood obesity
Contaminant minerals 486
and the early development of
Closing thoughts on the nutrients 487
chronic diseases 610
Chapter activities 489
HIGHLIGHT 13 Phytochemicals CHAPTER 17
and functional foods 492 Life cycle nutrition: adulthood
and the later years 617
CHAPTER 14
Fitness: physical activity, Nutrition and longevity 619
nutrients and body adaptations 501 The ageing process 623
Energy and nutrient needs
Fitness 502 of older adults 626
Energy systems and fuels to Nutrition-related concerns
support activity 509 of older adults 630
Vitamins and minerals to Food choices and eating habits
support activity 518 of older adults 635
Fluids and electrolytes to Chapter activities 639
support activity 520
HIGHLIGHT 17 Nutrient–drug
Diets for physically active people 525
interactions 642
Chapter activities 528
HIGHLIGHT 14 Supplements as CHAPTER 18
ergogenic aids 530 Diet-related disease 649

CHAPTER 15 Nutrition and infectious diseases 650

Life cycle nutrition: Nutrition and chronic diseases 652
pregnancy and lactation 538 Cardiovascular disease 654
Hypertension 663
Nutrition prior to pregnancy 539 Diabetes mellitus 667
Growth and development Cancer 672
 CONTENTS ix

Recommendations for HIGHLIGHT 19 Food biotechnology 719

chronic disease prevention 677
Chapter activities 679 Appendix A Cells, hormones
and nerves 727
HIGHLIGHT 18 Complementary
Appendix B Basic chemistry concepts 733
and alternative medicine 681
Appendix C Biochemical
structures and pathways 742
CHAPTER 19 Appendix D Measures of
Consumer concerns about protein quality 760
foods and water 691 Appendix E Nutrition assessment 763
Appendix F Physical activity
Food safety and food-borne illnesses 693 and energy requirements 784
Environmental contaminants 702 Appendix G Aids to calculation 787
Natural toxins in foods 705 Answers 789
Pesticides 705 Glossary 794
Food additives 709 Index 814
Consumer concerns about water 713
Chapter activities 717
x

Guide to the text

As you read this text you will find a number of features in every chapter to enhance your
study of nutrition and help you understand how the theory is applied in the real world.

CHAPTER OPENING FEATURES

NEW Think about your intuitive

6
2
CHAPTER
beliefs related to the
PUTTING nutrition topics covered in
COMMON the chapter by taking the
PROTEIN: AMINO ACIDS Commonsense test at the
SENSE TO
start of every chapter. Check
Nutrition in your life
Their versatility in the body is impressive. They help muscles to contract, blood to clot
THE TEST your answers in the margins
and eyes to see. They keep you alive and well by facilitating chemical reactions and
defending against infections. Without them, your bones, skin and hair would have no
structure. No wonder they were named proteins, meaning ‘of prime importance’. Does
The Australian when the topic is discussed,
that mean proteins deserve top billing in your diet as well? Are the best sources of
protein beef, beans or broccoli? This chapter will help you learn which foods will supply Guide to Healthy which are explained further
you with enough, but not too much, high-quality protein.
Eating prescribes
in the end-of-chapter
a set diet.
www.cengage.edu.
Throughout this PUTTING COMMONSENSE TO THE TEST review.
com/CourseMate
chapter,
CourseMate
the
logo
Visit http://login.
indicates an
Circle your answer
T F Meat is the most important source of protein in the diet. FALSE
cengagebrain.com T F When proteins are denatured they cease being proteins.
opportunity
and use the accessfor
T F Amino acids are the building blocks of proteins.
online
code thatself-study,
comes
linking T F Proteins have many roles in the body, including that of energy provision through
with thisyou to
book.
activities, videos glucose production.
For a 12 month
and
accessother online
to the T F Foods derived from animals are considered high-quality proteins.
resources.
CourseMate
•resources
Figure 6.6:
for this
Animated!
chapter.
Protein
• How To:digestion
Practice
in the GI tract
Problems CHAPTER OUTLINE
•• Nutrition
Figure 6.7:
Animated!
Portfolio Journal The chemist’s view of proteins Protein in foods
Protein synthesis
• Nutrition • Amino acids • Protein quality
• Calculations:
Figure 6.10: • Proteins • Protein regulations for food labels
Animated!
Practice An
Problems Digestion and absorption of protein Health effects and recommended intakes
example of • Protein digestion of protein
protein transport • Protein absorption • Protein–energy malnutrition
• How to: Practice Proteins in the body • Health effects of protein
problems • Protein synthesis • Recommended intakes of protein
• Nutrition portfolio
• Roles of proteins • Protein and amino acid supplements
journal
• A preview of protein metabolism Highlight 6: Nutritional genomics
• Nutrition
calculations:
Practice problems

180 Preview the key interactive elements in each

chapter with the CourseMate guide.
Connect Nutrition in your life with the
essential chapter concepts right from the
beginning of each chapter.

FEATURES WITHIN CHAPTERS

268 UNDERSTANDING NUTRITION

Appendix F presents
tables that provide a
shortcut to estimating
total energy expenditure
and instructions to
help you determine the
appropriate physical
activity factor to use in
the equation.
As explained, energy needs vary between individuals depending on such factors as gender,
growth, age, physical activity and body size and composition. Even when two people are similarly
matched, however, their energy needs still differ because of genetic differences. Perhaps one
day genetic research will reveal how to estimate requirements for each individual. For now,
the accompanying ‘How to’ box provides instructions on calculating your estimated energy
requirements (EER) using the Nutrient Reference Values equations and physical activity
factors.

HOW TO: HOW TO: ESTIMATE ENERGY REQUIREMENTS

Try an interactive
version of this ‘How
to’ on CourseMate.
To determine your estimated energy requirement (EER), use the appropriate equation in Table F.1
in Appendix F, which is based on the Schofield equation, together with the estimate of physical
activity (PA) factor from the table below.
› For males 18–29 years:
BMR 5 (63 3 weight in kilograms) 1 2896
› For females 18–29 years:
BMR 5 (62 3 weight in kilograms) 1 2036
For example, consider a moderately active 22-year-old female who weighs 60 kilograms. She

Practise common nutrition tasks such as would have a BMR of (62 3 60) 1 2036 5 5756 kJ.
Moderate activity is defined as undertaking work that predominantly involves standing or walk-
ing and has a physical activity multiplication factor of 1.8, which gives an EER of 5756 3 1.8 5

comparing nutrient density or calculating your For most people,

10 361 kJ. Her actual requirement probably falls within a range of 670 kJ above and below this
estimate.

energy requirements by working through the

the actual energy
requirement falls within
Physical activity levels (PAL) for EER equations
these ranges:

How to boxes that appear throughout the book.

• for men, EER 6 840 kJ PHYSICAL DESCRIPTION
• for women, EER 6 ACTIVITY
670 kJ LEVELS
For almost all people,
the actual energy Bed rest 1.2 At rest, exclusively sedentary or lying (chair-bound
requirement falls within or bed-bound)
these ranges:
Very sedentary 1.4–1.5 Exclusively sedentary activity/seated work with little
• for men, EER 6 1700 kJ
• for women, EER 6
or no strenuous leisure activitya
1300 kJ Light active 1.6–1.7 Sedentary activity/seated work with some
requirement for occasional walking and standing
but little or no strenuous leisure activitya

Moderate active 1.8–1.9 Predominantly standing or walking worka

Heavy to vigorous 2.0–2.4 Heavy occupational work or highly active leisurea

active
a
For sports and strenuous leisure activities (30–60 minutes, 4–5 times per week) add 0.3 PAL units per day.
REVIEW IT

A person in energy balance takes in energy from food and expends much of it on basal metabolic
activities, some of it on physical activities and a little on the thermic effect of food. Because energy
requirements vary from person to person, such factors as gender, age, weight and height, as well as the
intensity and duration of physical activity, must be considered when estimating energy requirements.
 GUIDE TO THE TEXT xi

REVIEW IT
A well-planned diet delivers adequate nutrients, a
balanced array of nutrients, and an appropriate amount
Identify key concepts through the Learn it
of energy.
objectives, then revise what you have learnt with
the Review it summaries that list key points

LEARN IT
from the section.
Use the Australian Guide to Healthy Eating to develop
a meal plan within a specified energy allowance.

CURRENT RESEARCH IN NUTRITION APPLICATIONS OF NUTRITION RESEARCH

Explore relevant and up-to-date nutrition Evaluate how current research in the field
research in the Current research in nutrition AND BODY UNDERSTANDING
CHAPTER 8 ENERGY BALANCE 202 COMPOSITION
informs our practical health and food choices in
263
NUTRITION
boxes. the Applications of nutrition research boxes.

CURRENT RESEARCH IN NUTRITION APPLICATIONS OF NUTRITIONAL RESEARCH

Imaging the brain to determine why we eat Protein and rehabilitation

Brain imaging technology is increasingly being used to map the areas of the brain that If caught in time, the life of a starving child may be saved with rehydration and nutrition
demonstrate increased activity after a meal. Techniques such as functional magnetic intervention. In severe cases, diarrhoea will have caused dramatic fluid and mineral losses
resonance imaging (fMRI) give scientists the ability to visualise and measure the ways that need to be replaced during the first 24 to 48 hours to help raise the blood pressure
in which the human brain responds to food. The hypothalamus, located deep in the and strengthen the heartbeat. After that, protein and food energy may be given in small
brain, is the nerve centre for responding and controlling hunger and satiety responses; quantities several times a day, with intakes gradually increased as tolerated.5 Severely
however, the visual cortex and the cerebellum (that processes thinking and reasoning) malnourished people, especially those with oedema, recover better with an initial diet
figure predominantly in the brain activity when people look at food images or when that is relatively low in protein (10 per cent of energy intake).
eating food. Thus feelings, emotions, reasoning and memory are also important in Experts assure us that we possess the knowledge, technology and resources to end
determining what we eat and how much is eaten. hunger. Programs that tailor interventions to the local people and involve them in the
process of identifying problems and devising solutions have the most success. To win
the war on hunger, those who have the food, technology and resources must make
fighting hunger a priority.
REVIEW IT

A mixture of signals governs a person’s eating behaviours. Hunger and appetite initiate eating,
whereas satiation and satiety stop and delay eating, respectively. Each responds to messages from
the nervous and hormonal systems. Superimposed on these signals are complex factors involving
emotions, habits and other aspects of human behaviour. HEALTH EFFECTS OF PROTEIN
While many of the world’s people struggle to obtain enough food energy and protein, in
industrialised countries both are so abundant that problems of excess are seen. Overconsumption
ENERGY OUT: THE KILOJOULES of protein offers no benefits and may pose health risks. High-protein diets have been implicated
in several chronic diseases, including heart disease, cancer, osteoporosis, obesity and kidney
THE BODY EXPENDS stones, but evidence is insufficient to establish an upper level.6
Researchers attempting to clarify the relationships between excess protein and chronic
LEARN IT

List the components of energy expenditure and factors that might influence each. diseases face several obstacles. Population studies have difficulty determining whether diseases
Energy expenditure, correlate with animal proteins or with their accompanying saturated fats,
Navigate the
Chapter 7 explained that heat is released whenever the body breaks down carbohydrate, fat or
like food energy, can
be determined by two
methods:
DIETARY GUIDELINES
for example. Studies that rely on data from vegetarians must sort out the
many lifestyle factors, in addition to a ‘no-meat diet’, that might explain
online resources
protein for energy and again when that energy is used to do work. The generation of heat, known • direct calorimetry, relationships between protein and health.

Extend your learning

as thermogenesis, can be measured to determine the amount of energy expended. The total which measures
by following the
energy a body expends reflects three main categories of thermogenesis: the amount of heat Heart disease
released
with the additional
• energy expended for basal metabolism
CourseMate margin • indirect calorimetry,
A high-protein diet may contribute to the progression of heart disease.
• energy expended for physical activity
information notes,
• energy expended for food consumption.
icons throughout the
which measures the
amount of oxygen
AUSTRA As Chapter 5 mentions, foods rich in animal protein also tend to
be LIA
rich in Nsaturated fats. Consequently, it is not surprising to find
A fourth category is sometimes involved:
which highlight
consumed and carbon DIETARaproducts)
Ycorrelation between animal-protein intake (red meats and dairy
• energy expended for adaptation. text. Find answers, dioxide expelled and heart disease. On the other hand, substituting vegetable
7

interesting or
GUIDELprotein
INEforSanimal protein improves blood lipids and decreases heart
COMPONENTS OF ENERGY EXPENDITURE
activities, videos and Quick and easy disease mortality. 8

important points
estimates for basal
Meet recomm ended risk factor Connect key
Research suggests that elevated levels of the amino acid homocysteine
when they are physically active,more. energy needs:
amanaimages/Faisal Isse/Xinhua Press

People expend energy of course, but they also expend energy may be an independent for heart disease, heart attacks and

about the topic being

when they are resting quietly. In fact, quiet metabolic activities account for the largest share of
• men: slightly more
than 4 kJ/min
intakes with
suddenin Australian
death in patients with heart Dietary
disease. Researchers
9
do not yet fully
most people’s energy expenditures, as Figure 8.4 shows. (4 to 5 kJ/ min) or energy need
understand the many factors – including a high-protein diet – that can
s by in the bloodGuidelines
or whether elevatedto your
discussed. 100 kJ/kg/day raise homocysteine levels are a cause
Basal metabolism • women: slightly less adopting oraanbala nced
effect of heart disease. Until they can determine the exact role
10

than 4 kJ/min (3 to that homocysteine plays in heartunderstanding of several

disease, researchers are following
About two-thirds of the energy the average person expends in a day supports the body’s basal
4.5 kJ/min) or 95 kJ/ eating patt ern,
leads such
in pursuit of the answers. Elevated homocysteine levels are among
metabolism. Metabolic activities maintain the body temperature, keep the lungs inhaling and
kg/day
as the Aust
the ofchapter.
the many adverse health consequences smoking cigarettes and drinking
exhaling air, the bone marrow making new red blood cells, the heart beating 100 000 times a dayDonated food
and the kidneys filtering wastes – in short, they support all the basic processes of life.
saves some people from starvation,
For perspective, a
but it is usually insufficient to meet nutrient needs or
burning candle or a
raliaHomocysteine
alcohol. n 11
is also elevated with inadequate intakes of B
The basal metabolic rate (BMR) is the rate at which the body expends energy for these
even to defend against hunger.
75-watt light bulb Guide to Hea lthy
vitamins and can usually be lowered with fortified foods or supplements
maintenance activities. The rate may vary dramatically from person to person and may vary
Moderation Practise this
releases about 4 kJ/min.
Eating or the DASH
contributes to adequacy, calculation with the eating plan.
balance, and energy ‘How to’ activity
control. on the CourseMate
website.

xii GUIDE TO THE TEXT
At the end of each chapter you’ll find several tools to help you to review, practise and
extend your knowledge of the key learning outcomes.
STUDY QUESTIONS
208 UNDERSTANDING NUTRITION
STUDY QUESTIONS
Multiple choice questions
Answers can be found at the back of the book.
1 Which part of its chemical structure differentiates
one amino acid from another?
a its side group
b its acid group
c its amino group
d its double bonds
2 The connection of amino acids to each other occurs
through what kind of reaction?
a redox
b nuclear
c condensation
d dehydration
3 In the stomach, hydrochloric acid:
a denatures proteins and activates pepsin
b hydrolyses proteins and denatures pepsin
c emulsifies proteins and releases peptidase
d condenses proteins and facilitates digestion
4 Proteins that maintain the acid–base balance of the
blood and body fluids by accepting and releasing
hydrogen ions are:
a buffers
b enzymes
c hormones
d antigens
5 When proteins are deaminated, what substance is
produced?
•
a urea
Review the major chapter concepts in
b ketones
c ammonia
d nitrogen
preparation for exams by completing the Study
6 Protein turnover describes the amount of protein:
a found in foods and the body
questions.
b absorbed from the diet
c synthesised and degraded
d used to make glucose
7 Which of the following foods provides the highest
quality protein?
a egg
b corn
c gelatin
d whole grains
8 Marasmus develops from:
a too much fat clogging the liver
b megadoses of amino acid supplements
c inadequate protein and energy intake
NUTRITION ON THE NET
d excessive fluid intake causing oedema
NUTRITION ON THE NET
Analyse the nutrient composition of foods online: To
learn more about the nutrient content of the foods you
eat, you can access the full NUTTAB Food Composition
Database provided by Food Standards Australia New
Zealand from http://www.foodstandards.gov.au/science/
monitoringnutrients/nutrientables
• Search for ‘food labels’ at the FSANZ website:
http://www.foodstandards.gov.au
• Learn more about the Australian Guide to Healthy
Eating: https://www.eatforhealth.gov.au/guidelines/
australian-guide-healthy-eating
• Find New Zealand information on nutrition guidelines
and food labels at http://www.foodstandards.govt.nz
• Learn more about the healthy eating pyramid:
http://www.nutritionaustralia.org
• Visit the Traditional Diet Pyramids for various ethnic
groups at Oldways Preservation and Exchange Trust:
http://www.oldwayspt.org
SEARCH ME! NUTRITION
Keyword: food labels
Interpreting food labelling can be a confusing task for most people trying to make sense of all the nutritional information.
Read the article Australian consumers are sceptical about but influenced by claims about fat on food labels. What food label
claims do consumers find most and least useful?
• Expand your knowledge by exploring the
online resources listed in Nutrition on the
net and by completing the Search me!
nutrition research activity.
END-OF-CHAPTER FEATURES
9 The strategy of combining plant-protein foods that
have different amino acids patterns is known as:
a essential protein combining
b vegetarian protein combining
c complementary proteins
d protein matching
10 Which of these foods has the least protein per ½ cup?
a rice
b broccoli
c kidney beans
d orange juice
Review questions
1 How does the chemical structure of proteins differ
from the structures of carbohydrates and fats?
(p. 181)
2 Describe the structure of amino acids, and explain
how their sequence in proteins affects the proteins’
shapes. (pp. 181–182)
3 What are essential amino acids? Can humans produce
essential amino acids? When might an amino acid be
‘conditionally essential’? (pp. 182–183)
4 Describe protein digestion and absorption. (pp. 185–187)
5 Describe protein synthesis. (pp. 187–190)
6 What are enzymes? What roles do they play in
chemical reactions? Describe the differences
between enzymes and hormones. (pp. 187–189)
7 How does the body use proteins as a regulator of fluid
8
balance? As an acid–base regulator? (pp. 191–192)
What is the body’s preferred use of amino acids? Can
amino acids be used to make glucose? What is this
process called? (p. 193)
9 How can vegetarians meet their protein needs
without eating meat? (p. 198)
10 What are the health consequences of ingesting
inadequate protein and energy? Describe marasmus
and kwashiorkor. How can the two conditions be
distinguished, and in what ways do they overlap? (pp.
199–200)
11 How might protein excess, or the type of protein
eaten, influence health? (pp. 202–204)
12 What factors are considered in establishing
recommended protein intakes? (pp. 204–205)
13 What are the benefits and risks of taking protein and
amino acid supplements? (pp. 205–206)
CHAPTER 2 PLANNING A HEALTHY DIET
• Visit the United States Department of Agriculture
website and view ‘My Plate’: http://www.cnpp.usda.
gov/MyPlate and compare it to the Australian version
• Search for ‘food labels’ at the International Food
Information Council Foundation: http://www.
ific.org
• Read about the Health Star Rating which is now on
many New Zealand and Australian packaged foods:
h t t p : // h e a l t h s t a r r a t i n g . g o v. a u / i n t e r n e t /
healthstarrating/publishing.nsf/content/home
• Get healthy eating tips from the ‘Go for 2&5’ program:
http://www.gofor2and5.com.au
• Learn more about the Australian Dietary Guidelines
at: http://www.eatforhealth.gov.au
60 UNDERSTANDING NUTRITION
STUDY QUESTIONS
Multiple choice questions
Answers can be found at the back of the book.
1 The diet-planning principle that provides all the
essential nutrients in sufficient amounts to support
health is:
a balance
b variety
c adequacy
d moderation
2 A person who eats a food that provides 250 mg of
calcium and 500 kilojoules instead of a food that
provides 200 mg of calcium but 650 kilojoules is using
the principle of nutrient:
a control
b density
c adequacy
d moderation
3 Which of the following is consistent with the Australian
Dietary Guidelines?
a Choose a diet restricted in fat and cholesterol
b Eat plenty of vegetables, legumes and fruits
c Balance the food you eat with physical activity
d Eat an abundance of foods to ensure nutrient
adequacy
4 According to the Australian Guide to Healthy Eating,
the number of serves of dairy foods recommended
for women aged over 50 is:
a 3
b 3.5
c 4
d 4.5
5 Foods within a given food group of the Australian
NUTRITION CALCULATIONS
Guide to Healthy Eating are similar in their
contents of:
a energy
b proteins and fibre
NUTRITION CALCULATIONS
These problems will give you practice in doing simple
nutrition-related calculations. Although the situations
are hypothetical, the numbers are real, and calculating
the answers (see the Answers section at the back of this
book) provides a valuable nutrition lesson. Be sure to
show your calculations for each problem.
1 Read a food label. Look at the label in Figure 2.5
(see p. 55) and answer the following questions:
a What is the size of a serving of the product?
b How many kilojoules are in a serving?
c How much fat is in a serving?
• Master the common Nutrition calculations
introduced in the How to chapter feature.
CHAPTER ACTIVITIES
NUTRITION PORTFOLIO
61 ONLINE STUDY TOOLS
Visit http://login.cengagebrain.com and use the access
code that comes with this book for 12 months’ access to
the CourseMate resources and study tools for this chapter:
• Complete your Nutrition portfolio
• Take the revision quiz
PUTTING COMMONSENSE TO THE TEST: ANSWERS
1 The concept of nutrient density means eating more
kilojoules to get more nutrients. FALSE
Sometimes we do eat more kilojoules to obtain more nutrients
but the concept of nutrient density is where we obtain more
nutrients (e.g. iron) but eat less kilojoules (e.g. 300 instead of
450).
2 The Australian Guide to Healthy Eating prescribes a
set diet. FALSE
The Australian Guide to Healthy Eating provides a number
of guidelines for each food group depending on life-stage.
NUTRITION PORTFOLIO
Each chapter in this book ends with simple ‘Nutrition
portfolio’ activities that invite you to review key messages
and consider whether your personal choices are meeting
the dietary goals introduced in the text. By keeping a
journal of these ‘Nutrition portfolio’ assignments, you can
examine how your knowledge and behaviours change as
you progress in your study of nutrition.
The secret to making healthy food choices is learning
to incorporate the Australian Dietary Guidelines and the
Australian Guide to Healthy Eating into your decision-
making process.
• Compare the foods you typically eat daily with the
Australian Guide to Healthy Eating recommendations
•  eflect on your own personal nutritional
R 59
choices in the Nutrition portfolio section.
c vitamins and minerals
d carbohydrates and fats
6 What ingredient is exempt from being listed in
descending order of predominance by weight on food
labels?
a vitamins
b minerals
c water
d salt
7 ‘Low fat’ is an example of a:
a health claim
b nutrition fact
c nutrient content claim
d nutrition advertising
Review questions
1 Name the diet-planning principles and briefly
describe how each principle helps in diet planning.
(pp. 41–44)
2 What recommendations appear in the Australian
Dietary Guidelines? (pp. 43–44)
3 What are the differences and similarities between
the Australian Guide to Health Eating Plate and the
Nutrition Australia Pyramid? How might any differences
be confusing to the general public? (p. 50)
4 Review the Australian Dietary Guidelines. What types
of food selections would you make to achieve those
recommendations? (pp. 46–47)
5 What information can you expect to find on a food
label? When comparing nutrition information panels,
how can this information help you choose between
two products? (pp. 54–57)
6 Describe the differences between nutrient claims
and health claims. (p. 56)
d How many kilojoules does this amount of fat
represent?
e What percentage of the kilojoules in this product
comes from fat?
f What does this tell you?
g Does this product meet the criteria for a low-fat
product (refer to Table 2.7 on p. 56)?
h What is the predominant ingredient in the
product?
i Have any nutrients been added to this product (is
it fortified)?
• Try out the interactive Nutrition calculations
• Watch the Animations
• Revisit the chapter with the integrated eBook
• Try out an interactive version of the ‘How to’ activities,
and more!
The guidelines recognise that not everybody has exactly
the same needs and so dietary intake will vary from person
to person.
3 Food companies can put anything they like on their
food labels. FALSE
Although many food companies try to make their products
stand out from others, what is allowed on food labels is tightly
regulated by FSANZ. This includes things such as health
claims or benefits of the food product.
for your energy needs (see Table 2.3 on p. 48),
making note of which food groups are usually over- or
under-represented.
• Describe your choices within each food group from day
to day and include realistic suggestions for enhancing
the variety in your diet.
• Write yourself a letter describing the dietary changes
you can make to improve your chances of enjoying
good health.
• Try to implement the changes outlined in your letter
and form good eating habits now.
 GUIDE TO THE TEXT xiii

HIGHLIGHTS
Every chapter is followed by a highlight that provides readers with an in-depth look at a HIGHLIGHT 2 VEGETARIAN DIETS 65

current and often controversial topic that relates to its companion chapter. whole grains, legumes, nuts and seeds is higher in fibre,
antioxidant vitamins and phytochemicals, and lower
in saturated fats than meat-based diets. Variety is key
to nutritional adequacy in a vegetarian diet. Restrictive
plans, such as macrobiotic diets, that limit selections to
a few grains and vegetables, cannot possibly deliver a full
array of nutrients.
If not properly balanced, any diet – vegetarian or
otherwise – can lack nutrients. Poorly planned vegetarian
diets typically lack iron, zinc, calcium, vitamin B12 and
Quite simply, the negative health aspects of any diet,
including vegetarian diets, reflect poor diet planning.
Careful attention to energy intake and specific problem
nutrients can ensure adequacy.
Keep in mind, too, that diet is only one factor
influencing health. Whatever a diet consists of, its context
is also important: no smoking, alcohol consumption in
moderation, regular physical activity, adequate rest and
medical attention when needed all contribute to a healthy
life. Establishing these healthy habits early in life seems

HIGHLIGHT 2 HIGHLIGHT ACTIVITIES

vitamin D; without planning, the meat eater’s diet may to be the most important step one can take to reduce the
HIGHLIGHT 6 lack vitamin A, vitamin C, folate and fibre, among others. risks of later diseases (see Highlight 16).

HIGHLIGHT ACTIVITIES
CRITICAL THINKING QUESTIONS
NUTRITIONAL GENOMICS A What are the strengths and weaknesses of
vegetarian diets?
crackers. Design and follow a vegetarian meal plan for
three days, including at least one vegan day. Outline
B Your interest in nutrition has been piqued by the the social, personal, and nutritional challenges
A over the past several decades, for example. Biochemistry
LEARN IT

Explain how nutrients influence gene activity (nutrigenomics)
and how genes influence the activities of nutrients
(nutrigenetics).
Imagine this scenario: A physician scrapes a sample of
cells from inside your cheek and submits it to a genomics
lab. The lab returns a report based on your genetic profile
that reveals which diseases you are most likely to develop
and makes recommendations for specific diet and lifestyle
changes that can help you maintain good health. You may
also be given a prescription for a dietary supplement that
will best meet your personal nutrient requirements. Such a
scenario may one day become reality as scientists uncover
the genetic relationships between diet and disease. (Until
then, however, consumers need to know that current
genetic test kits commonly available on the Internet are
unproven and quite likely fraudulent.)
Shutterstock.com/Darren Baker
concept of a vegetarian diet, and you wisely recognise you faced and describe how you might partially or
revealed vitamin A’s three chemical structures.
that a well-planned diet involves more than simply fully integrate vegetarian meals into your current
Immunology identified the anti-infective properties
replacing a turkey sandwich with peanut butter meal plan.
of one of these structures, while physiology focused on
another structure and its role in vision. Epidemiology has
reported improvements in the death rates and vision of NUTRITION ON THE NET
malnourished children given vitamin A supplements, and
Analyse the nutrient composition of foods online: To learn • Visit the site of the Australian Vegetarian and Vegan
biology has explored how such effects might be possible.
more about the nutrient content of the foods you eat, Society: http://www.vegsa.org.au
The process was slow as researchers collected information
you can access the full NUTTAB Food Composition Data- • Review another vegetarian diet pyramid developed
on one gene, one action and one nutrient at a time.
base provided by Food Standards Australia New Zealand by Oldways Preservation & Exchange Trust: http://
Today’s research in nutritional genomics involves all of
from http://www.foodstandards.gov.au/science/ www.oldwayspt.org
the sciences, coordinating their multiple findings, and
monitoringnutrients/nutrientables
explaining their interactions among several genes, actions
• Search for ‘vegetarian’ at the US Food and Drug
and nutrients in relatively little time. As a result, nutrition
Administration’s site: http://www.fda.gov
knowledge is growing at an incredibly fast pace.
The recent surge in genomics research grew from
the Human Genome Project, an international effort
by industry and government scientists to identify and
describe all of the genes in the human genome – that is,
all the genetic information contained within a person’s
cells. Completed in 2003, this project developed many
of the research technologies needed to study genes and
genetic variation. Scientists are now working to identify
the individual proteins made by the genes, the genes
associated with diseases, and the dietary and lifestyle • Develop your understanding of these key
topics by responding to the Critical thinking
choices that most influence the expression of those genes.

Such information will have major implications for society

in general, and for healthcare in particular.1

questions.
A GENOMICS PRIMER
Can your specific diet and lifestyle needs be decided in a laboratory?
Figure H6.1 shows the relationships among the materials
that comprise the genome. As the discussion of protein
• Research these thought-provoking topics
How nutrients influence gene activity and how genes
synthesis in Chapter 6 points out, genetic information is
encoded in DNA molecules within the nucleus of cells. further by exploring the weblinks listed in
The DNA molecules and associated proteins are packed
influence the activities of nutrients is the focus of a
new field of study called nutritional genomics. Unlike
within 46 chromosomes. The genes are segments of a DNA
strand that can eventually be translated into one or more
Nutrition on the net.
sciences in the 20th century, nutritional genomics takes
proteins. The sequence of nucleotide bases within each
a comprehensive approach in analysing information
gene determines the amino acid sequence of a particular
from several fields of study, providing an integrated
protein. Scientists currently estimate that there are between
understanding of the findings. Consider how multiple
20 000 and 25 000 genes in the human genome.
disciplines contributed to our understanding of vitamin

210
xiv

Guide to the online resources

FOR THE INSTRUCTOR
Cengage Learning is pleased to provide you with a selection of resources that will help
you prepare your lectures and assessments. These teaching tools are accessible via
cengage.com.au/instructors for Australia or cengage.co.nz/instructors for New Zealand.

MindTap is an interactive online course CourseMate is your one-stop shop for

solution that fuses authoritative textbook
pedagogy with customisable student
‘learning paths’. MindTap uses an innovative
‘app’ model of instructional tools, LMS
interoperability and the power of social media
to create a personal learning experience for
today’s mobile students. To organise access
to MindTap for your students, please contact
your learning consultant.
learning tools and activities that help students
succeed. As they study the chapters, students
can access an eBook, review with flash cards
and animations, and check their understanding
of the chapter with interactive quizzing.
CourseMate also features Engagement Tracker
that monitors student engagement with the
content. Ask your learning consultant for
more details.

INSTRUCTOR’S MANUAL
The Instructor’s Manual includes:
• learning objectives • classroom activities
• lecture outlines and enrichments • New Zealand instructor
• answers to study questions information
• worksheets and handouts

WORD-BASED POWERPOINTTM ARTWORK FROM

TEST BANK
This bank of questions has
been developed in line with the
text for the creation of quizzes,
tests and exams for your
students. Deliver tests from
your learning management
system and your classroom.
PRESENTATIONS
Use the chapter-by-chapter
PowerPointTM presentations
to enhance your lecture
presentations and handouts
by reinforcing the key
principles of your subject.
THE TEXT
Add the digital files of graphs,
tables, pictures and flow
charts into your learning
management system, use
them in student handouts, or
copy them into your lecture
presentations.
 GUIDE TO THE ONLINE RESOURCES xv

FOR THE STUDENT

New copies of this text come with an access code that gives you a 12-month
subscription to the CourseMate website and Search me! nutrition.
Visit http://login.cengagebrain.com and log in using the code card.

Access the CourseMate website, which includes a suite of interactive resources designed to support your
learning, revision and further research.
Includes:
• eBook • cases study activities
• animations • online research and video activities
• revision quizzes • and more!

Expand your knowledge with Search me!
nutrition. Fast and convenient, this resource
provides you with 24-hour access to relevant
full-text articles from hundreds of scholarly
and popular journals and newspapers,
including The Australian and The New York
Times. Search me! nutrition allows you to
explore topics further and quickly find current
references.
A new approach to highly personalised online
learning, MindTap is designed to match your
learning style. MindTap provides you with an
engaging interface that allows you to interact
with the course content and multimedia
resources, as well as with your peers,
lecturers and tutors. In the MindTap Reader,
you can make notes, highlight text and even
find a definition directly from the page.
To purchase your MindTap experience for
Understanding Nutrition, please contact your
instructor.
 xvi

FEATURES MATRIX
APPLICATIONS OF CURRENT RESEARCH
CHAPTER HOW TO ANIMATED FIGURES
NUTRITIONAL RESEARCH IN NUTRITION

1 Calculate the energy available from foods The key dietary patterns of Using the energy density of
long-term health foods to eat less
Determine whether a website is reliable

Find credible sources of nutrition information

2 Compare foods based on nutrient density

3 The myth of ‘food combining’ Stomach hormones Figure 3.7   The digestive fate of a sandwich

Figure 3.10   The vascular system

4 Reduce the intake of added sugars Diabetes and glycaemic Fructose and FODMAPS Figure 4.10   C
 arbohydrate digestion in
index the GI tract

5 Make heart-healthy choices – by food group Mediterranean diet and Omega-3s and brain Figure 5.15   Absorption of fat
health development
6 Protein and rehabilitation Fighting sarcopenia Figure 6.6    Protein digestion in the GI tract

Figure 6.7   Protein synthesis

Figure 6.10   An example of protein transport

7 Identifying a fad diet Leaky mitochondria and Figure 7.5   Glycolysis: glucose to pyruvate
body heat
Figure 7.9   Fatty acid to acetyl CoA

Figure 7.10   Fats enter the energy pathway

Figure 7.18    The TCA cycle

8 Estimate energy requirements What makes us feel full?
Childhood obesity
Figure 7.19   E
 lectron transport chain and
ATP synthesis
Imaging the brain to
determine why we eat

9 Compare foods based on energy density Mindful eaters eat less Hunger hormones make Figure 9.7   Influence of physical activity on
long-term weight loss discretionary kilojoule allowance
Identify a fad diet or weight-loss scam How water helps you feel full difficult

Being active boosts Is ‘fat and fit’ a myth?

metabolism
 APPLICATIONS OF CURRENT RESEARCH
CHAPTER HOW TO ANIMATED FIGURES
NUTRITIONAL RESEARCH IN NUTRITION

10 Understand dose levels and effects Using niacin to prevent heart Folic acid supplements Figure 10.1   Coenzyme action
disease appear safe for all
Evaluate foods for their nutrient contributions Figure 10.12   Metabolic pathways involving B
Can vitamin C cure the group vitamins
Estimate niacin equivalents common cold?

Estimate dietary folate equivalents

11 Foods trump supplements
when it comes to
antioxidants in our diet
Using vitamin D to reduce
falls in the elderly
Fat-soluble vitamin deficiency
a risk in cystic fibrosis
Figure 11.3   Vitamin A’s role in vision
Figure 11.9   V
 itamin D synthesis and
activation

12 Cut salt (and sodium) intake Do we really need ‘8 glasses Dietary potassium linked to Figure 12.2   A nephron, one of the kidney’s
of water’ each day? a longer life many functioning units
Estimate your calcium intake
A diet to lower blood pressure Magnesium supplements Figure 12.3   H
 ow the body regulates
and muscle cramps blood volume

Figure 12.12   Calcium balance

13 Estimate the recommended daily intake for iron The key dietary factors that Zinc and the common cold Figure 13.3   Iron recycled in the body
affect iron absorption
Figure 13.6   Enteropancreatic circulation of zinc

14 Maximise glycogen stores: carbohydrate loading Hyponatraemia Strength training for the Figure 14.1   Delivery of oxygen by the heart
elderly and lungs to the muscles
Evaluate sports drinks
15 Vitamin D deficiency in Folic acid in pregnancy
pregnancy

16 Plot measures on a growth chart Fathers and children’s diets Fruit juice and childhood
adiposity

17 Glucosamine and chondroitin Delaying ageing through

treatments for osteoarthritis energy restriction

Undernutrition in the elderly

18 Assess your risk of heart disease Fibre intake and diabetes Fructose and blood
control pressure
Implement a heart-healthy diet

19 Prevent food-borne illness Antimicrobial properties of Antimicrobial plastic wrap

FEATURES MATRIX

plants
Prepare foods to minimise pesticide residues

Appendix D Measure protein quality using PDCAAS

xvii
xviii

PREFACE
Nutrition is a science. The details of a nutrient’s chemistry or a cell’s biology can
be overwhelming and confusing to some, but it needn’t be. When the science is
explained step by step and the facts are connected one by one, the details become clear
and understandable. That has been the goal since the book was first developed and
continues to be updated in this third edition: to reveal the fascination of science and
share the excitement of nutrition with readers. We have learned from the hundreds
of university teachers and nutrition professionals and more than a million students
who have used previous editions of this book through the years that readers want to
understand nutrition so that they can make healthy choices in their daily lives.
With its focus on Australia and New Zealand, the text incorporates current
nutrition recommendations and public health issues, and food culture relevant to those
studying and working in nutrition in this region of the world.
Because nutrition is an active science, staying current is paramount. To that end,
this edition incorporates the latest in nutrition research. The connections between diet
and disease have become more apparent – and our interest in making smart health
choices has followed. More people are living longer and healthier lives. The science
of nutrition has grown rapidly, with new research emerging daily. In this edition, as
with previous editions, every chapter has been substantially revised to reflect the many
changes that have occurred in the field of nutrition and in our daily lives over the years.
We hope that this book serves you well.

THE CHAPTERS
Understanding Nutrition presents the core information of an introductory nutrition course.
The early chapters introduce the nutrients and their work in the body, and the later chapters
apply that information to people’s lives – describing the role of foods and nutrients in energy
balance and weight control, in physical activity, in the life cycle and in disease prevention,
and food safety. Each chapter also clearly flags for the reader practical applications of
nutrition research as well as presenting the most recent research in the topic area.

THE HIGHLIGHTS
Every chapter is followed by a highlight that provides readers with an in-depth look at a
current, and often controversial, topic that relates to its companion chapter. Highlight
4 features vitamin D and the many health benefits now being linked to this ‘sunshine
vitamin’. New to this edition are Critical Thinking Questions designed to encourage
readers to develop clear, rational, open-minded, and informed thoughts based on the
evidence presented in the highlight.

THE APPENDICES
The appendices are valuable references for a number of purposes. Appendix A
summarises background information on the hormonal and nervous systems,
complementing Appendices B and C on basic chemistry, the chemical structures of
nutrients and major metabolic pathways. Appendix D describes measures of protein
quality. Appendix E provides detailed coverage of nutrition assessment, and Appendix F
presents estimated energy requirements for men and women at various levels of
physical activity. Appendix G presents common calculation and conversion tips.
 PREFACE xix

THE COVERS
The inside of the covers puts commonly used information at your fingertips, including
current nutrient recommendations, as well as suggested weight ranges for various
heights.

We have taken great care to provide accurate information and have included many
references at the end of the book. However, to keep the number of references
manageable, many statements appear without references. All statements reflect current
nutrition knowledge and the authors will supply references upon request. In addition to
supporting text statements, the references provide readers with resources for finding a
good overview or more details on the subject.
In this new edition, the art and layout have been carefully designed to be inviting
while enhancing student learning. For all chapters and highlights, content has been
reviewed and updated. Several new figures and tables have been created and others
revised to enhance learning. Each chapter also features a true–false ‘commonsense’ test
presented at the beginning to allow students to test their core knowledge on practical
nutrition concepts related to the topic. Answers to these commonsense questions are
revealed throughout the chapter and a brief explanation is given at the end. This new
edition has also been revised throughout to include more content and related nutrition
issues that are specific to New Zealand. For example, Chapter 2 features the newly
released Eating and Activity Guidelines for New Zealand Adults. And to acknowledge the
growing interest in the gastrointestinal microbiome in health, an expanded section in
Chapter 3 has been added as well as a research focus in Chapter 4.
Nutrition is a fascinating subject, and we hope our enthusiasm for it comes through
on every page.

Tim Crowe
David Cameron-Smith
Adam Walsh
Ellie Whitney
Sharon Rady Rolfes
xx

ABOUT THE AUTHORS

Eleanor Noss Whitney, PhD, received her BA in Biology from Radcliffe College
in 1960 and her PhD in Biology from Washington University, St Louis, in 1970.
Formerly on the faculties at Florida State University and Florida A&M University
and a dietitian registered with the American Dietetic Association, Ellie now devotes
full time to research, writing and consulting in nutrition, health and environmental
issues. Her earlier publications include articles in science, genetics, and other journals.
Her textbooks include Nutrition Concepts and Controversies 12th edn, Understanding
Nutrition 12th edn, Understanding Normal and Clinical Nutrition 9th edn and Nutrition
and Diet Therapy 7th edn all with Cengage Wadsworth. She also recently co-authored
Priceless Florida (Pineapple Press), a comprehensive text examining the ecosystems in
her home state. Her additional interests include energy conservation, solar energy use,
alternatively fuelled vehicles and ecosystem restoration.

Sharon Rady Rolfes received her MS in nutrition and food science from Florida
State University. She is a founding member of Nutrition and Health Associates, an
information resource centre that maintains a research database on over 1000 nutrition-
related topics. Sharon’s publications include the college textbooks Understanding
Nutrition 12th edn and Nutrition for Health and Health Care 4th edn. In addition to
writing and research, she occasionally teaches at Florida State University and serves
as a consultant for various educational projects. Her volunteer work includes serving
on the board of Working Well, a community initiative dedicated to creating a healthy
workforce.

Associate Professor Tim Crowe is a nutrition academic at Deakin University

in Melbourne and teaches across the undergraduate and postgraduate nutrition
and dietetics programs. Tim teaches in the areas of nutritional physiology and
biochemistry as well as the applied role of nutrition in disease prevention and
management, particularly obesity, diabetes and cancer. He is actively involved in
several areas of nutrition research including specialised nutrition in the prevention
of surgical complications, nutrition support in wound healing, and also malnutrition
identification. Tim is also an Advanced Accredited Practising Dietitian and speaks on
many health topics to the public through both the media and writing for consumer
publications.

Professor David Cameron-Smith is Chair in Nutrition and Research Director of the

Liggins Institute, University of Auckland. He is a passionate researcher and educator,
working to further how food has an impact on human biology and the biochemical
links between nutrients and human health.

Adam Walsh is a lecturer in Nutrition and Dietetics in the School of Exercise

and Nutrition Sciences at Deakin University in Melbourne. He teaches into the
undergraduate and postgraduate nutrition and dietetics programs in the areas of clinical
dietetics and paediatric health. Adam’s area of research is the influence of fathers on
young children’s nutrition and physical activity behaviours.
 xxi

ACKNOWLEDGEMENTS
The adaptation and updating of this textbook has been a team effort by the three of
us, all focused on improving a book that has been well received throughout nutrition
courses in Australia and New Zealand. Many thanks must go to the team of external
reviewers who gave valuable feedback and advice on each of the chapters in order to
improve the relevance of the text to the teaching of nutrition in Australia and New
Zealand. The team at Cengage have been instrumental in guiding us through the entire
process and have been a pleasure to work with through all stages of development. It is
rewarding to see the text now in print after all our hard work.

From Tim Crowe: Many thanks go to my nutrition and dietetic friends and colleagues
who have been down the publication path before and assured me that the late nights
and long weekends of writing and proofing would be time well spent in producing a
piece of work to be proud of.

From Adam Walsh: Thanks to my two wonderful boys for keeping me grounded. They
have, on more than one occasion, reminded me that even though I’m the dietitian in
the house, I’m still just Dad.

The authors and Cengage Learning would like to thank our reviewers who provided
incisive and helpful feedback:
• Scott Andrew, Charles Sturt University
• Jo Andrews, Australian Institute of Applied Sciences
• Louise Brough, Massey University
• Alison Coates, University of South Australia
• Michael Colenso, Australian Institute of Personal Trainers
• Anne-Louise Heath, Otago Polytechnic
• Daniel Jolley, Challenger Institute of Technology
• Jane Kellet, University of Canberra
• Evangeline Mantzioris, University of South Australia
• Ken Ng, University of Melbourne
• Rebecca Parker, TAFE NSW
• Victoria Pinches, TAFE QLD
• Nicole Quaife, Think Education Group
• Delia Quinn, Edith Cowan University
• Nirma Samarawickrema, Monash University
• Matt Sharman, University of Tasmania
• Janet Weber, Massey University

The authors and Cengage Learning would also like to thank the following
supplementary resource authors for their contributions to the first edition:
• Associate Professor Jack Antonas – Victoria University
• Dr Clare Wall – University of Auckland
• Dr Fiona Pelly – University of the Sunshine Coast
• Victoria Logan – Otago University
• Alisa Conlan – RMIT University
 1
CHAPTER

AN OVERVIEW OF NUTRITION
Nutrition in your life
Believe it or not, you have probably eaten at least 20 000 meals in your life. Without
any conscious effort on your part, your body uses the nutrients from those meals to
make all its components, fuel all its activities and defend itself against diseases. How
successfully your body handles these tasks depends, in part, on your food choices.
Nutritious food choices support healthy bodies.

PUTTING COMMONSENSE TO THE TEST

Circle your answer
T F What we eat is largely driven by how hungry we are.
T F Fat has twice the number of kilojoules as carbohydrates or protein.
T F All published research should be treated with some level of critical appraisal.
T F An RDI for a nutrient is the amount that everyone needs to consume each day.
T F Changing our diet will do little to reduce the risk of many chronic diseases.

CHAPTER OUTLINE
FOOD CHOICES Throughout this
chapter, the
The nutrients • Establishing energy recommendations
CourseMate logo
• Nutrients in foods and in the body • Using nutrient recommendations indicates an
• Energy-yielding nutrients: carbohydrate, • Comparing nutrient recommendations opportunity for
fat and protein Nutrition assessment online self-study,
• Vitamins • Nutrition assessment of individuals linking you to
• Minerals • Nutrition assessment of populations activities, videos
• Water Diet and health and other online
The science of nutrition • Chronic diseases resources.
• Conducting research • Risk factors for chronic diseases • How to: Practice
• Analysing research findings Highlight 1: Nutrition information and problems
• Evaluating the reliability of research misinformation – on the net and in the news • Nutrition
Nutrient reference values portfolio journal
• Establishing nutrient recommendations • Nutrition
calculations:
Practice problems

1
 2 UNDERSTANDING NUTRITION

Welcome to the world of nutrition. Although you may not always have been aware of it, nutrition
has played a significant role in your life. And it will continue to affect you in major ways,
depending on the foods you select.
Every day, several times a day, you make food choices that influence your body’s health for
better or worse. Each day’s choices may benefit or harm your health only a little, but when these
choices are repeated over years and decades, the rewards or consequences become major. That
In general, a chronic being the case, paying close attention to good eating habits now can bring you health benefits
disease progresses later. Conversely, carelessness about food choices can contribute to many chronic diseases
slowly or with little prevalent in later life, including heart disease and cancer. Of course, some people will become
change and lasts a long
ill or die young no matter what choices they make, and others will live long lives despite making
time. By comparison, an
acute disease develops
poor choices. For the majority of us, however, the food choices we make each and every day will
quickly, produces sharp benefit or impair our health in proportion to the wisdom of those choices.
symptoms and runs a Although most people realise that their food habits affect their health, they often choose
short course. foods for other reasons. After all, foods bring to the table a variety of pleasures, traditions and
• chronos 5 time associations as well as nourishment. The challenge, then, is to combine favourite foods and fun
• acute 5 sharp times with a nutritionally balanced diet.

FOOD CHOICES
LEARN IT

PUTTING
Describe how various factors influence personal food choices.
COMMON-
SENSE TO
THE TEST
People decide what to eat, when to eat and even whether to eat in highly personal ways, often
What we eat is
based on behavioural or social motives rather than on an awareness of nutrition’s importance
largely driven
by how hungry to health.
we are. Many different food choices can support good health, and an understanding of nutrition will
FALSE help you to make sensible selections more often.

Personal preference
As you might expect, the primary reason people choose foods is taste – they like
certain flavours. Two widely shared preferences are for the sweetness of sugar and
for the savouriness of salt. Liking high-fat foods also appears to be a universally
common preference. Other preferences might be for the hot chilli common in
Mexican cooking or the curry spices of Indian cuisine. Some research suggests that
genetics may influence people’s food preferences.1

Habit
People sometimes select foods out of habit. They eat cereal every morning, for
example, simply because they have always eaten cereal for breakfast. Eating a familiar
food and not having to make any decisions can be comforting.

Ethnic heritage or tradition

Among the strongest influences on food choices are ethnic heritage and tradition.
Alamy/Corbis Permium RF

An enjoyable way to learn about other
cultures is to taste their ethnic foods.
People eat the foods they grew up eating. Every country, and in fact every region of
a country, has its own typical foods and ways of combining them into meals. The
‘Australian diet’ includes many ethnic foods from various countries, such as Greece,
Italy, Thailand and China, all adding variety to the diet. The New Zealand diet has
been influenced by British, Pacific and, more recently, Asian migrants. Recent trends
in the New Zealand diet include a reduction in beef, lamb and potatoes and an
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Title: The Arctic World

Its plants, animals, and natural phenomena. With a
historical sketch of Arctic discovery, down to the British
polar expedition: 1875-76.

Author: Anonymous

Release date: November 14, 2023 [eBook #72123]

Language: English

Original publication: London: T. Nelson & Sons, 1876

Credits: Brian Coe, Karin Spence and the Online Distributed

Proofreading Team at https://www.pgdp.net (This file
was produced from images generously made available
by The Internet Archive)

*** START OF THE PROJECT GUTENBERG EBOOK THE ARCTIC

WORLD ***
 THE CREW OF THE “HANSA” DRAGGING THEIR
BOATS ACROSS THE ICE.
See page 257.

THE

ARCTIC WORLD:
ITS PLANTS, ANIMALS, AND NATURAL PHENOMENA.
With a Historical Sketch of Arctic Discovery,
DOWN TO THE
BRITISH POLAR EXPEDITION:
1875–76.

“Here let the billows stiffen, and have rest.”—Coleridge.

LONDON:
T. NELSON AND SONS, PATERNOSTER ROW;
EDINBURGH; AND NEW YORK.
 PREFACE.

nglishmen have always felt a special interest in the regions of

the icy North, from the days when Dr. Thorne first proposed
the search after a passage to the Pole, down to these present
times, when the Expedition under Captains Nares and Stephenson
has shown that such a passage is virtually impracticable. The
interest originally kindled by commercial considerations has been
maintained by purer and loftier motives,—by the thirst after
knowledge, and the sympathy with the brave deeds of brave men.
And it must be admitted that our national virtues of resolute
perseverance and patient courage have never been more happily
displayed than in the prosecution of the great work of Arctic
Discovery. Our explorers have refused to know when they were
beaten; and in defiance of a terrible climate, of icebergs and ice-
floes, of hurricanes and driving snow-storms, of obstacles, dangers,
and difficulties, have pressed onward, until the latest adventurers
have crossed the Threshold of the Unknown Region, and confronted
the immense plain of ice that extends for four hundred miles from the
Pole. Their labours, indeed, have been attended by the shadows of
melancholy disasters, and the long Arctic night closes over the
graves of many whom England was loath to lose; but in their
successful issue they have brought us acquainted with the
phenomena of a strange and wonderful world, and opened up to us
a succession of scenes of the most remarkable character.
There can be no question that in the frozen wastes and snowy
wildernesses lurks a powerful fascination, which proves almost
irresistible to the adventurous spirit. He who has once entered the
Arctic World, however great his sufferings, is restless until he returns
to it. Whether the spell lies in the weird magnificence of the scenery,
in the splendours of the heavens, in the mystery which still hovers
over those far-off seas of ice and remote bays, or in the excitement
of a continual struggle with the forces of Nature, or whether all these
influences are at work, we cannot stop to inquire. But it seems to us
certain that the Arctic World has a romance and an attraction about
it, which are far more powerful over the minds of men than the rich
glowing lands of the Tropics, or the
“Summer-isles of Eden lying in dark-purple spheres of sea,”

which are crowned with the bread-fruit and the palm, the
spontaneous gifts of a liberal soil. We follow with far deeper interest
the footprints of a Parry and a Franklin than those of a Wallis, a
Carteret, or even a Cook.
The general reader, therefore, may not be displeased at the
attempt of the present writer to put before him, with bold touches,
and in outline rather than in detail, a picture of that Polar World
which is so awful and yet so fascinating. In the following pages he
will find its principal features sketched, its chief characters legibly
and clearly traced. They are not intended for the scientific,—though it
is hoped the scientific, if they fall in with them, will find no ground for
censure. They aim at describing the wonders of sky and sea and
land; the glories of the aurora; the beauty of the starry Arctic night;
the majesty of iceberg and glacier; the rugged dreariness of the
hummocky fields of ice; the habits of the Polar bear, the seal, and
the walrus; and the manners and customs of the various tribes which
frequent the shores of the Polar seas and straits, or dwell on the
border-land of the Frigid Zone. In a word, it has been the writer’s
object to bring together just such particulars as might enable the
intelligent reader to realize to himself the true character of the world
which extends around the North Pole. In carrying out this object, he
has necessarily had recourse to the voyages of numerous explorers
and the narratives of sundry scientific authorities; and he believes
that not a statement has been ventured which could not claim their
support.
 CONTENTS.

CHAPTER I.
Various routes between the Atlantic and Pacific Oceans described—
Advantages of a North-West Passage, if practicable—What is to be
gained from further Arctic exploration—What zoology would gain—
The problem of the migration of birds—About the Knots—Boundaries
of the North Polar Regions—Their principal geographical features—
Divisions into two zones, or sections—The stony tundras—The flora
of the North—The Siberian desert—Limits of perpetual snow—
General character of life in the Polar World 9–21

CHAPTER II.
An imaginary voyage—View of the Greenland coast—A splendid picture
of land and sea—The winter night and its atmospheric phenomena—
The aurora borealis described—Its peculiarities and possible causes
—Winds and whirlwinds—Phenomena of refraction—The “ice-blink”—
Characteristics of the Arctic night—Described by Dr. Kane—
Remarkable atmospheric conditions—Effect of prolonged darkness
on animal life—Characteristics of the Arctic spring—A spring
landscape described by Dr. Hayes—Summer in the North—The
Northern heavens and the Pole-Star—List of Northern constellations
—The Great Bear—Some conspicuous stars 22–40

CHAPTER III.
The Polar seas—Formation of icebergs—Their dimensions and 41–107
appearance—Description of colossal bergs—Their danger to
navigation—Adventures with bergs—Quotations from various writers
—Dissolution of an iceberg—Icebergs in Melville Bay—How icebergs
are formed—Reference to icebergs in the Alpine lakes—Professor
Tyndall quoted—Breaking up of a berg described by Dr. Hayes—A
vision of icebergs—Their range—The “pack-ice” described—Extent of
the ice-fields—“Taking the pack”—An incident described by Admiral
Beechey—Dangerous position of Captain Parry’s ships—Character of
an ice-field—Crossing an ice-field—Its extraordinary dimensions—
Animal life in the Polar seas—Walrus-hunting—Quotation from Mr.
Lamont—A disagreeable process—Natural history of the walrus—The
walrus and the Polar bear—Historical sketch of the walrus-fishery—
Adventure with walruses—A walrus-hunt described—Hunting in an
Arctic gale—The Phocidæ family—Natural history of the seal—
 Different genera—Seal’s flesh, and its uses—An incident in Dr.
Kane’s expedition—An Eskimo hut—An Eskimo seal-hunter—The
whale, and all about it—The Greenland whale—What is whalebone?
—Food of the whale—The Northern rorqual—Eskimo whale-fishers—
About the narwhal—The black dolphin—The orc, or grampus—The
Polar bear—Bears and seals—Particulars of the habits of the Polar
bear—His voracity—Affection of the bear for her young—An episode
described—Battle with a bear—The bear and the Eskimo dogs—The
Arctic night—Its various phases—Coming of the sun—Return of the
birds—Guillemots and auks—About the puffins—The mergansers—
The smew, or white nun—The eider duck described—Eider ducks in
Iceland—Collecting eider down—The wild swan—Fables about its
death-song—The Arctic waters, and their teeming life—Migrations of
fish

CHAPTER IV.
The formation of snow described—Snow-crystals—Effects of the
crystallizing force—Ice-flowers—Sir David Brewster’s experiment with
polarised light—Regelation and moulding of ice—Characteristics of
glacier-ice—Cleavage in compact ice—The aspect of glaciers—On
the motion of glaciers—History of its discovery—Moraines described
—Theory of glacier-motion—Quotation from Professor Tyndall—
Glaciers of the Polar Regions—Glacier in Bell Sound—Formation of
icebergs—Icebergs in Baffin Bay—Glacier described by Dr. Hayes—
The Greenland Mer de Glace—Glacier of Sermiatsialik—The great
Humboldt Glacier—Discovered by Dr. Kane—Description of its
features—Kane’s theory of icebergs—Notes on the glacier 108–134

CHAPTER V.
Red snow, what is it?—First forms of vegetable life—The lichens, their 135–161
variety—Reindeer moss—Rock-hair—Rock tripe, or tripe de roche—
Used as food—Iceland moss and its properties—The mosses of the
Arctic Regions—Scurvy-grass—The fly-agaric—Microscopic
vegetation—A memorial of Franklin—Phænogamous plants of the
North—Cryptogamous plants—Vegetation in Novaia Zemlaia—In
Spitzbergen—In Kamtschatka—The Fritallaria sarrana—The wooded
and desert zones—Forms of animal life—Natural history of the
reindeer—His usefulness—His food—Reindeer and wolves—Cunning
of the Arctic wolf—Domesticity of the wolf—The musk-ox described—
Captain M’Clintock quoted—The Arctic fox—His wariness—A fox-trap
—The bear and the fox—The Arctic hare—The Alpine hare—The
Hudson Bay lemming—The Mustelidæ family—The marten—The
 sable—The polecat—About the glutton, or wolverine—anecdotes of
his extraordinary sagacity—A great enemy to the trapper—The biter
bit—Arctic birds—The falcons—The crows—Distribution of animals

CHAPTER VI.
Iceland, its extent—Its history—Its volcanoes—Hekla and its eruptions
—Eruption of the Skaptá Jokul—The geysers, or boiling springs—
Their phenomena described—Account of the Strokr—Coasts and
valleys of Iceland—The Thingvalla—Description of Reikiavik, the
capital—Character of the Icelander—His haymaking operations—His
dwelling described—An Icelandic church—Icelandic clergy—
Travelling in Iceland—Its inconveniences—Fording the streams—
Fishing in Iceland 162–174

CHAPTER VII.
The land of the Eskimos—Range of the so-called Arctic Highlanders—
Danish settlements in Greenland—Upernavik described—
Jacobshav’n—Godhav’n—Their Eskimo inhabitants—The Moravian
Missions—Characteristics of the nomadic Eskimos—Their physical
qualities—Their mode of dress—An Eskimo hut—The Eskimo kayak,
or canoe—Their weapons and implements—Hostility between the
Eskimos and Red Indians—Eskimo settlement at Anatoak—Eskimo
singing—Food of the Eskimos—Dr. Hayes’ intercourse with the
Eskimos—The story of Hans the Hunter—The Eskimo dogs—
Anecdote of Toodla—The Eskimo sledge—Equipment of the sledge—
Equipment of an Eskimo hunter—General character of the Eskimos 175–196

CHAPTER VIII.
Lapland, its divisions, extent, and boundaries—Its climate—Its
inhabitants—Their physical characteristics—Dress of the Lapps—
Their superstitions—The Mountain Lapps—Their migratory habits—
Their tuguria, or huts, described—Milking the reindeer—Sledging and
skating—A Lapp’s skates—A Lapp’s sledge—The Lapp hunters—
Encounter with a bear—Intemperance of the Mountain Lapps—The
Forest Lapps—Interior economy of a Lapland hut—Lapps at
Bjorkholm—Racial characteristics of the Lapps—Habits and manners
of the Lapps—The Lapp dialect—The Lapps and the Quénes—The
stationary Lapps, and their gârds 197–207

CHAPTER IX.
The Samojedes—Their degrading superstitions—Samojede idol at 208–221
 Waigatz—The Tadebtsios, or spirits—Influence of the Tadibe, or
sorcerer—His mode of incantation—Customs of the Samojedes—The
Ostiaks—Their Schaïtans and Schamans—Residence of the Ostiaks
—Hunting the white bear—Kamtschatka described—Its inhabitants—
Their physical peculiarities—The dog of Kamtschatka—His qualities—
His usefulness—How he is trained—Siberia and its tribes—The
Jakuts—Their jarts, or huts—Their hardy horses—The character of
the Jakuts—Jakut travellers—Jakut merchants and their caravans—
Dreariness of the country they inhabit—Hunting the reindeer—At
Kolymsk—The Tungusi—His mode of travelling—His food—The
Tchuktche, and their land—Their activity as traders—Tobacco, a
staple of commerce—Visit to a Tchuktche family—The Tenngyk and
the Oukilon

CHAPTER X.
History of Discovery in the Arctic Regions—Expeditions of Thorne and
Hore—Of Sir Hugh Willoughby—Martin Frobisher and his adventures
—Discoveries of Davis—Hudson, his discovery of Hudson Bay, Jan
Mayen, and Cape Wolstenholm—His fate—Baffin’s voyages—
Highway to the North Pole—Expedition of Ross and Parry—Parry’s
second expedition—Loss of the Fury—Overland journeys—Franklin’s
last expedition—The search after Franklin—Discovery of relics—
Captain Penny’s expedition—Sir Robert M’Clure’s discovery of the
North-West Passage—Voyage of M’Clintock—Lieutenant Hobson’s
discoveries—Dr. Kane’s expedition—Explores Smith Sound—
Discovers the Humboldt Glacier and Kennedy Channel—Wintering in
the Arctic Regions—Dr. Hayes’ expedition—Voyage of the Germania
and the Hansa—Loss of the latter—Escape of the crew on an ice-raft
—Arrival at Greenland—Adventures of the Germania—Barents and
Carlsen—Austrian expedition under Payer—Voyage of the Polaris—
Death of Hall—Tyson’s voyage on an ice-raft—Rescued by the
Tigress—Captain Buddington abandons the Polaris—His winter
quarters—Boat voyage—Safe arrival—British expedition of 1875–76
—Departure of the Alert and Discovery—Narrative of the expedition—
Winter amusements—The sledging-parties—Important discoveries—
No road to the Pole—Return home—Cruise of the Pandora 222–337
NORTH POLAR REGIONS
 List of Illustrations.
1. THE CREW OF THE “HANSA” DRAGGING THEIR BOATS
ACROSS THE ICE (FRONTISPIECE).
2. A DESERT OF ICE IN THE ARCTIC REGION, 13
3. THE SWAMPS OF THE OBI, 16
4. IN THE FOREST ZONE OF THE NORTH (FULL-PAGE), 17
5. THE MIDNIGHT SUN (FULL-PAGE), 23
6. OFF THE COAST OF GREENLAND, 25
7. MOONLIGHT IN THE POLAR WORLD, 26
8. THE AURORA BOREALIS, 28
9. THE AURORA BOREALIS—THE CORONA, 29
10. ATMOSPHERIC PHENOMENA IN THE ARCTIC REGIONS:—
REFLECTION OF ICEBERGS, 32
11. ADVENT OF SPRING IN THE POLAR REGIONS, 35
12. URSA MAJOR AND URSA MINOR, 36
13. NEBULA IN ANDROMEDA, 39
14. ARCHED ICEBERG OFF THE GREENLAND COAST, 42
15. AMONG THE BERGS—A NARROW ESCAPE, 43
16. ICEBERG AND ICE-FIELD, MELVILLE BAY, GREENLAND, 45
17. ORIGIN OF ICEBERGS—EXTENSION OF A GLACIER
SEAWARDS, 47
18. THE ALETSCH GLACIER, SWITZERLAND, FROM THE
ÆGGISCHHORN, SHOWING ITS MORAINES, 48
19. THE MARJELEN SEA, SWITZERLAND, 48
20. FALL OF AN ICEBERG (FULL-PAGE), 51
21. IN AN ICE-PACK, MELVILLE BAY, 53
22. CHANNEL IN AN ICE-FIELD, 54
23. “NIPPED” IN AN ICE-FIELD, 54
24. AMONG THE ICE-HUMMOCKS (FULL-PAGE), 57
25. HUNTING THE WALRUS, 61
26. THE WALRUS, OR MORSE, 63
27. A WALRUS FAMILY, 64
28. FIGHT BETWEEN A WALRUS AND A POLAR BEAR, 64
29. BOAT ATTACKED BY A WALRUS (FULL-PAGE), 65
30. FIGHT WITH A WALRUS, 68
31. HERD OF SEALS, NEAR THE DEVIL’S THUMB, BAFFIN SEA,
GREENLAND, 71
32. THE COMMON SEAL, 73
33. SHOOTING A SEAL, 74
34. THE OTARY, 75
35. THE HOODED SEAL, 76
36. AN ESKIMO SEAL-HUNTER, 77
37. THE GREENLAND WHALE, 79
38. NARWHALS, MALE AND FEMALE, 82
39. A SHOAL OF DOLPHINS, 83
40. POLAR BEARS, 84
41. BEAR CATCHING A SEAL, 86
42. BEARS DESTROYING A CACHE, 88
43. FIGHT WITH A WHITE BEAR (FULL-PAGE), 89
44. STALKING A BEAR, 94
45. SEA-BIRDS IN THE POLAR REGIONS, 97
46. THE GREAT AUK—RAZOR-BILLS—THE PUFFIN, 98
47. PUFFINS, 99
48. THE GOOSANDER, 100
49. A BIRD “BAZAAR” IN NOVAIA ZEMLAIA (FULL-PAGE), 101
50. THE BLACK-BACKED GULL, 103
51. THE EIDER-DUCK, 103
52. THE HAUNT OF THE WILD SWAN, 105
53. VARIOUS FORMS OF SNOW-CRYSTALS, 109
54. EXHIBITION OF ICE-FLOWERS BY PROJECTION, 110
55. ICE-FLOWERS, 110
56. MOULDING ICE, 112
57. A POLAR GLACIER, 118
58. GLACIER, ENGLISH BAY, SPITZBERGEN, 119
59. GLACIER, BELL SOUND, SPITZBERGEN, 120
60. STEAMER “CHARGING” AN ICEBERG, UPERNAVIK, GREENLAND
(FULL-PAGE), 121
61. FORCING A PASSAGE THROUGH THE ICE (FULL-PAGE), 125
62. THE GLACIER OF SERMIATSIALIK, GREENLAND (FULL-PAGE), 129
63. PROTOCOCCUS NIVALIS, 136
64. WILD REINDEER, 145
65. THE MUSK-OX, 150
66. ARCTIC FOXES, 152
67. A FOX-TRAP, 153
68. THE ERMINE, OR SABLE MARTEN, 156
69. THE GLUTTON, OR WOLVERINE, 157
70. PTARMIGAN, 160
71. AN ICELANDIC LANDSCAPE, 163
72. MOUNT HEKLA, FROM THE VALLEY OF HEVITA, 164
73. THE GREAT GEYSER, 166
74. HARBOUR OF REIKIAVIK, 169
75. ICELANDERS FISHING FOR NARWHAL, 174
76. UPERNAVIK, GREENLAND, 176
77. DISKO ISLAND, GREENLAND, 177
 78. GODHAV’N, DISKO ISLAND, GREENLAND, 177
79. DANISH SETTLEMENT OF JACOBSHAV’N, GREENLAND, 178
80. BUILDING AN ESKIMO HUT, 181
81. THE ESKIMO KAYAK, 182
82. THE ESKIMO OOMIAK, 183
83. DR. HAYES FALLS IN WITH HANS THE HUNTER (FULL-PAGE), 187
84. ESKIMO DOGS, 191
85. ESKIMO SLEDGE AND TEAM (FULL-PAGE), 193
86. REINDEER IN LAPLAND, 200
87. TRAVELLING IN LAPLAND, 201
88. FISHER LAPPS, 203
89. SAMOJEDE HUTS ON WAIGATZ ISLAND, 209
90. A SAMOJEDE FAMILY, 210
91. JAKUT HUNTER AND BEAR, 212
92. KAMTSCHATKANS, 213
93. A KAMTSCHATKAN SLEDGE AND TEAM, 215
94. THE LOSS OF THE “SQUIRREL,” 224
95. SHIP OF THE SEVENTEENTH CENTURY, 225
96. SCENERY OF JAN MAYEN, 226
97. THE “HECLA” AND “FURY” WINTERING AT WINTER ISLAND, 229
98. THE “FURY” ABANDONED BY PARRY, 230
99. DISCOVERY OF THE CAIRN CONTAINING SIR JOHN
FRANKLIN’S PAPERS, 235
100. RELICS OF THE FRANKLIN EXPEDITION BROUGHT BACK TO
ENGLAND, 235
101. DISCOVERY OF ONE OF THE BOATS OF THE FRANKLIN
EXPEDITION, 236
102. THE “THREE BROTHER TURRETS,” 238
103. MORTON ON THE SHORE OF THE SUPPOSED POLAR OCEAN, 240
104. DR. KANE PAYING A VISIT TO AN ESKIMO HUT AT ETAH, 241
105. TRYING TO LASSO A BEAR (FULL-PAGE), 247
106. THE MIDNIGHT SUN, GREENLAND, 249
107. A BEAR AT ANCHOR, 249
108. SKATING—OFF THE COAST OF GREENLAND, 250
109. SNOW LINNETS AND BUNTINGS VISITING THE CREW OF THE
“HANSA,” 254
110. THE CREW OF THE “HANSA” BIVOUACKING ON THE ICE (FULL-
PAGE), 255
111. A RASH INTRUDER, 259
112. BEAR-HUNTING, GREENLAND, 260
113. “INTO A WATER-GAP,” 261
114. THE CREW OF THE “GERMANIA” IN A SNOW-STORM (FULL-
PAGE), 263
115. MATERIALS FOR THE HOUSE, 266
116. ATTACK ON A BEAR, 267
117. SETTING FOX-TRAPS, 268
118. RELIEVED, 269
119. FUNERAL OF CAPTAIN HALL (FULL-PAGE), 273
120. AN ARCTIC SNOW-STORM, 276
121. THE CASTAWAYS ON THE ICE (FULL-PAGE), 279
122. ADRIFT ON THE ICE-FLOE, 281
123. RECOVERY OF THE BOAT BY CAPTAIN TYSON, 282
124. IGLOES CONSTRUCTED BY THE CASTAWAYS, 283
125. HANS MISTAKEN FOR A BEAR, 284
126. DIFFICULT TRAVELLING (FULL-PAGE), 285
127. THE GUIDING LIGHT, 287
128. DRAGGING A SEAL, 288
129. RETURN OF THE SUN (FULL-PAGE), 289
130. SHOOTING NARWHAL, 291
131. DRAGGING THE OOGJOOK, 292
132. SUNLIGHT EFFECT IN THE ARCTIC REGION (FULL-PAGE), 293
133. FIRST SIGHT OF A WHALE, 295
134. FACE TO FACE WITH A POLAR BEAR, 296
135. AN ARCTIC ICE-SCAPE (FULL-PAGE), 297
136. ON BOARD THE BOAT, 299
137. BREAKING UP OF THE ICE, 300
138. JOE CAPTURES A SEAL, 300
139. A NIGHT OF FEAR (FULL-PAGE), 301
140. A “HELL OF WATERS,” 303
141. DRAGGING THE BOAT ON TO A FLOE, 304
142. CLINGING TO THE BOAT (FULL-PAGE), 305
143. SAVED! (FULL-PAGE), 309