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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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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.
learning. Beyond an eBook, homework solution, digital supple- • Crystal Clark Douglas, Ph.D., R.D.N./L.D.N. (Controversy 13
ment, or premium website, MindTap is a digital learning plat- and Chapter 14). Crystal holds a doctoral degree in nutri-
form that works alongside your campus LMS to deliver course tion sciences from the University of Alabama at Bir-
curriculum across the range of electronic devices in your life. mingham and is the coauthor of multiple peer-reviewed
MindTap is built on an “app” model allowing enhanced digital publications. After teaching nutrition at Florida State Uni-
collaboration and delivery of engaging content across a spec- versity, she has maintained her professional skills working
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
course in one place! This collection of book-specific lecture and • Shannon Dooies Gower-Winter, M.S., R.D.N./L.D.N.
class tools is available online via www.cengage.com/login. Access (Controversy 2, Chapter 7, and Chapter 8). Shannon grad-
and download PowerPoint presentations, images, instructor’s uated from Florida State University with her master’s
manual, videos, and more. degree in nutrition. She has taught nutrition at Florida
State University and lectured on topics related to child-
Test Bank with Cognero: Cengage Learning Testing Pow- hood nutrition throughout the state. She currently con-
ered by Cognero is a flexible online system that allows you to: ducts research in the area of nutritional neuroscience,
where her work focuses on various roles of zinc in the
• Author, edit, and manage test bank content from multiple brain. Her research has been presented at regional and
Cengage Learning solutions. national scientific conferences, and she has coauthored
• Create multiple test versions in an instant. multiple articles in peer-reviewed journals.
• Deliver tests from your LMS, your classroom, or wherever Our special thanks to our publishing team—Miriam Myers,
you want. Heidi Allgair, and Carol Samet—for their hard work and ded-
ication to excellence. Thank you to our marketing manager,
Diet & Wellness Plus: Diet & Wellness Plus helps you un- Tom Ziolkowski, for ensuring that our text finds the hands of
derstand how nutrition relates to your personal health goals. its readers.
Track your diet and activity, generate reports, and analyze We would also like to thank Chimborazo Publishing, Inc.
the nutritional value of the food you eat. Diet & Wellness Plus for their work on the student and instructor ancillaries for the
includes over 75,000 foods as well as custom food and recipe 14th edition, which includes the test bank, instructor’s man-
features. The new Behavior Change Planner helps you identify ual, and PowerLecture.
risks in your life and guides you through the key steps to make
positive changes. Reviewers of Recent Editions
As always, we are grateful for the instructors who took the
Global Nutrition Watch: Bring currency to the classroom time to comment on this revision. Your suggestions were
with Global Nutrition Watch from Cengage Learning. This invaluable in strengthening the book and suggesting new lines
user-friendly website provides convenient access to thou- of thought. We hope you will continue to provide your com-
sands of trusted sources, including academic journals, news- ments and suggestions.
papers, videos, and podcasts, for you to use for research
Alex Kojo Anderson, University of Georgia, Athens
projects or classroom discussion. Global Nutrition Watch
Sharon Antonelli, San Jose City College
is updated daily to offer the most current news about topics
L. Rao Ayyagari, Lindenwood University
r elated to nutrition.
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
Monica L. Easterling, Wayne County Community College District Janice M. Rueda, Wayne State University
Katie Faulk, Pacific Oregon University Donal Scheidel, University of South Dakota
Shannon Gower-Winter, Florida State University Carole A. Sloan, Henry Ford Community College
Jena Nelson Hall, Butte Community College Leslie S. Spencer, Rowan University
Charlene G. Harkins, University of Minnesota, Duluth Ilene Sutter, California State University, Northridge
Sharon Anne Himmelstein, Central New Mexico Community College Sue Ellen Warren, El Camino College
Rachel Johnson, University of Vermont Barbara P. Zabitz, Wayne County Community College
Judy Kaufman, Monroe Community College District
David Lightsey, Bakersfield College Joseph Zielinski, SUNY at Brockport
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
you consume excess food energy (calories) or subtract a little if you consume less than
you require. Some of the food you eat today becomes part of “you” tomorrow.
The best food for you, then, is the kind that supports the growth and maintenance
of strong muscles, sound bones, healthy skin, and sufficient blood to cleanse and
nourish all parts of your body. This means you need food that provides not only the
right amount of energy but also sufficient nutrients—that is, enough water, carbohy-
drates, fats, protein, vitamins, and minerals. If the foods you eat provide too little or
too much of any nutrient today, your health may suffer just a little today. If the foods
you eat provide too little or too much of one or more nutrients every day for years,
then in later life you may suffer severe disease effects.
A well-chosen diet supplies enough energy and enough of each nutrient to prevent
malnutrition. Malnutrition includes deficiencies, imbalances, and excesses of nutri-
ents, alone or in combination, any of which can take a toll on health over time.
Key Points
▪▪ The nutrients in food support growth, maintenance, and repair of the body.
▪▪ Deficiencies, excesses, and imbalances of energy and nutrients bring on the
diseases of malnutrition.
The Diet and Health Connection

Your choice of diet profoundly affects your health, both today and in the future. Only
two common lifestyle habits are more influential: smoking and using other forms
of tobacco and drinking alcohol in excess. Of the leading causes of death listed in
Table 1–1, four—heart disease, cancers, strokes, and diabetes—are directly related to
nutrition, and another—accidents—is related to drinking alcohol.
Many older people suffer from debilitating conditions that could have been largely
prevented had they known and applied the nutrition principles known today. The
chronic diseases—heart disease, diabetes, some kinds of cancer, dental disease,
and adult bone loss—all have a connection to poor diet. These diseases cannot be
prevented by a good diet alone; they are to some extent determined by a person’s
genetic constitution, activities, and lifestyle. Within the range set by your genetic
Table 1–1
Leading Causes of Death in the United States
Percentage of Total Deaths
1. Heart disease 23.7
2. Cancers 22.9
3. Chronic lung diseases 5.7
4. Strokes 5.1
5. Accidents 4.9
6. Alzheimer’s disease 3.4

malnutrition any condition caused by excess
7. Diabetes mellitus 2.9 or deficient food energy or nutrient intake or by
an imbalance of nutrients. Nutrient or energy
8. Pneumonia and influenza 2.1 deficiencies are forms of undernutrition; nutrient
or energy excesses are forms of overnutrition.
9. Kidney disease 1.8
chronic diseases degenerative conditions
10. Suicide 1.5 or illnesses that progress slowly, are long in
duration, and lack an immediate cure; chronic
Note: The diseases highlighted in bold have relationships with diet. diseases limit functioning, productivity, and the
Source: J. Xu and coauthors, Mortality in the United States, 2012, NCHS Data Brief 168, October 2014. quality and length of life. Examples include heart
disease, cancer, and diabetes.
A Lifetime of Nourishment 3
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392 Ixia columnaris. Var Narrow-leaved G. H. June
angustifolia. Columnar-chived Ixia Bulb
Hard.
393 Fumaria Formosa Beautiful Fumitory June
Herb
G. H.
394 Mimosa Linifolia Flax-leaved Mimosa May
Shrub
Anthericum G. H.
395 Panicled Anthericum July
paniculatum Herb
Various-coloured Bell- Hard.
396 Campanula versicolor July
flower Herb
Hard.
397 Stewartia marilandica Maryland Stewartia August
Shrub
G. H.
398 Wachendorfia villosa Villous Wachendorfia June
Herb
Tuberous-rooted H. H.
399 Commelina tuberosa Septem.
Commelina Herb
G. H.
400 Eucalyptus resinifera Resinous Eucalyptus July
Shrub
Spiked-flowered Saw- Hard.
401 Serratula spicata July
wort Herb
Large-flowered Virgin’s Hard.
402 Clematis florida July
Bower Shrub
H. H.
403 Ipomea grandiflora Great-flowered Ipomea Septem.
Ann.
Red-lead-coloured G. H.
404 Morea miniata April
Morea Bulb
Toothed-flowered Hard.
405 Primula dentiflora Septem.
Primrose Herb
Aponogeton Simple-spiked H. H.
406 July
monostachyon Aponogeton Herb
Toothed-leaved G. H.
407 Calendula dentata July
Marygold Shrub
G. H.
408 Dahlia pinnata Pinnated-leaved Dahlia Septem.
Herb
409 Protea Scolymus Smooth-leaved Protea G. H. May
Shrub
H. H.
410 Cynanchum undatum Waved Cynanchum July
Shrub
Spiked-flowered G. H.
411 Psoralea spicata July
Psoralea Shrub
G. H.
412 Calendula viscosa Viscous Marygold October
Shrub
Ternate-leaved G. H.
413 Geranium hymenodes May
Geranium Herb
H. H.
414 Crassula obliqua Oblique-leaved Crassula October
Shrub
Coronopus-leaved H. H.
415 Cantua Coronopifolia Novem.
Cantua Herb
G. H.
416 Salvia Chamædrifolia Germander-leaved Sage July
Shrub
Ternate large-flowered G. H.
417 Crotolaria pulchella July
Crotolaria Shrub
Hard.
418 Gentiana Catesbæi Catesby’s Gentian October
Herb
Hard.
419 Genista lusitanica Portugal Genista March
Shrub
Tuberous many-flowered G. H.
420 Geranium floribundum July
Geranium Herb
Upright-flowering H. H.
421 Renealmia calcarata Septem.
Renealmia Herb
H. H.
422 Crotolaria juncea Rushy-stalked Crotolaria August
Ann.
Dwarf yellow-flowered G. H.
423 Geranium luteum Septem.
Geranium Herb
Small-flowered G. H.
424 Polygala micrantha April
Milkwort Shrub
H. H.
425 Mangifera indica Indian Mango-tree Decem.
Shrub
426 Limodorum Chinese Limodorum H. H. Decem.
Tankervilliæ Herb
Gompholobium G. H.
427 Maculated Air-Pod July
maculatum Shrub
Stæhelina-like Eternal- G. H.
428 Elychrisum Stæhelina Decem.
flower Shrub
Axillary-flowered H. H.
429 Cæsulea axillaris August
Cæsulea Herb
G. H.
430 Ricinus armatus Prickly-capsuled Ricinus October
Bien.
G. H.
431 Protea incurva Incurved-leaved Protea June
Shrub
H. H.
432 Strelitzia Reginæ The Queen’s Strelitzia August
Herb
ERRATA ET CORRIGENDA IN VOL. VI.
Plate 361, line 20, for brevioribus, read breviora.
———— 21, for antheris, read antheras.
362, —— 7, after longissimo add partim, and after long add and
partly.
———— 11, after cochleariformibus, add circumscissis.
———— 16, for antheris, read antheras.
———— after line 21, add 4. The Seed-bud and Pointal.
365, —— 21, for antheris, read antheras.
375, —— 19, for the Pointal, &c. read one of the Scales of the
Empalement.
———— 10, for prinnate, read pinnate.
378, —— 3, from the bottom, for Erodium, read Pelangonium.
383, After the Specific Character, add P. undulatum, Vent. Pl. nouv.
76.
389, line 25, for retuse, read undulatim retusa.
390, —— 20, after tubulosi, add ante anthesin inflati.
395, —— 18, after is, read a new species.
396, —— 24, for and, read it.
397, —— 13, strike out the letter l.
399, —— 4, from the bottom, for double, read but half.
404, —— 9, for Monadelphia, read Monadelpha.
———— 22, for east, read least.
405, —— 22, for affords, read afford.
410, —— 11, after waved, add and.
———— 27, for known, read unknown.
415, —— 22, for 4 read 3.
417, —— 10, strike out the two hyphens and the comma between
them.
418, —— 7, from bottom, for purple read blue.
420, —— 19, for Erodium, read Pelangonium.
424, —— 27, for compensates, read compensate.
426, —— 16, after plant, add 5.
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Nutrition Concepts and Controversies :

14th Edition Frances Sizer - eBook PDF

Nutrition: Concepts And Controversies 15th Edition

(eBook PDF) Nutrition: Concepts and Controversies 15th

(eBook PDF) Nutrition Concepts and Controversies 13th

(eBook PDF) Nutrition Concepts and Controversies 13th

(eBook PDF) Nutrition Concepts and Controversies 4th

Nutrition: concepts and controversies Fourteenth

(eBook PDF) Organizational Behaviour Concepts

(eBook PDF) Organizational Behaviour Concepts,

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

The Diet and Health Connection

1. Heart disease 23.7

3. Chronic lung diseases 5.7

6. Alzheimer’s disease 3.4

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