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Wardlaw’s Contemporary Nutrition Gordon M. Wardlaw full chapter instant download
Wardlaw’s Contemporary Nutrition Gordon M. Wardlaw full chapter instant download
Gordon M. Wardlaw
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Page i
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Published by McGraw-Hill Education, 2 Penn Plaza, New York, NY 10121. Copyright © 2019 by McGraw-Hill
Education. All rights reserved. Printed in the United States of America. Previous editions © 2016, 2013, and 2011. No
part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or
retrieval system, without the prior written consent of McGraw-Hill Education, including, but not limited to, in any
network or other electronic storage or transmission, or broadcast for distance learning.
Some ancillaries, including electronic and print components, may not be available to customers outside the United
States.
This book is printed on acid-free paper.
1 2 3 4 5 6 7 8 9 LMN 21 20 19 18
ISBN 978-1-259-70996-8
MHID 1-259-70996-5
Senior Portfolio Manager: Marija Magner
Product Developer: Darlene Schueller
Marketing Manager: Valerie L. Kramer
Content Project Managers: Mary Jane Lampe/Samantha Donisi-Hamm
Buyer: Susan K. Culbertson
Designer: Tara McDermott
Content Licensing Specialist: Melissa Homer
Cover Image Credit Source: © Mary-Jon Ludy, Bowling Green State University, Garden of Hope Images
Compositor: SPi Global
All credits appearing on page or at the end of the book are considered to be an extension of the copyright page.
Names: Wardlaw, Gordon M., author. | Smith, Anne M., 1955- author. | Collene,
Angela L., author. | Spees, Colleen K., author.
Title: Wardlaw’s contemporary nutrition / Anne M. Smith, Angela L. Collene,
Colleen K. Spees.
Other titles: Contemporary nutrition
Description: Eleventh edition. | New York, NY : McGraw-Hill Education, [2019]
| Includes bibliographical references.
Identifiers: LCCN 2017022100 | ISBN 9781259709968 (alk. paper)
Subjects: LCSH: Nutrition—Textbooks.
Classification: LCC QP141 .W378 2019 | DDC 612.3—dc23 LC record available at
https://lccn.loc.gov/2017022100
The Internet addresses listed in the text were accurate at the time of publication. The inclusion of a website does not
indicate an endorsement by the authors or McGraw-Hill Education, and McGraw-Hill Education does not guarantee
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the accuracy of the information presented at these sites.
mheducation.com/highered
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Page iii
Brief Contents
Part One Nutrition: A Key to Health
1 Nutrition, Food Choices, and Health 3
2 Designing a Healthy Eating Pattern 37
3 The Human Body: A Nutrition Perspective 79
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About the Cover
The Garden of Hope is a community garden for cancer survivors located at the Waterman Farm at The Ohio State
University. Dr. Colleen Spees, co-author of Wardlaw’s Contemporary Nutrition, leads research efforts at this unique
living laboratory that provides cancer survivors and food-insecure families the opportunity to incorporate a Farm-to-
Fork approach while harvesting fruits, vegetables, and herbs throughout the growing season.
Tomatoes, like those pictured on the front cover, are considered a “functional food” because they provide health
benefits beyond the essential nutrients they contain. Vitamin C and lycopene, a phytochemical in tomatoes, function as
powerful antioxidants. Lycopene has also been linked to a reduced risk of stroke, some eye diseases, and certain types of
cancer. Tomatoes are also abundant sources of potassium, a mineral often lacking in the American diet. A dietary
pattern rich in potassium and low in sodium can lower blood pressure and reduce the risk of heart disease. Nutrients
and phytochemicals in tomatoes may also boost the immune system and protect bone health.
The eleventh edition of Wardlaw’s Contemporary Nutrition shows how a primarily plant-based eating pattern—rich
in nutrients and phytochemicals—works to support and maintain optimal health throughout life. The new Farm to
Fork feature in each chapter outlines the best ways to grow, shop, store, and prepare specific fruits and vegetables to
optimize their nutritional value. This comprehensive and evidence-based perspective on nutrition makes learning fun,
engaging, and relevant.
©Briana Zabala
The authors, Anne Smith, Colleen Spees, and Angela Collene at the Garden of Hope.
Page iv
Dear Students,
Welcome to the fascinating world of nutrition! Because we all eat several times a day
and the choices we make can have a dramatic influence on health, nutrition is our
favorite area of science. At the same time, though, the science of nutrition can seem a bit
confusing. One reason for all the confusion is that it seems like “good nutrition” is a
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moving target; different authorities have different ideas of how we should eat, and
nutrition recommendations sometimes change! Do carbohydrates cause weight gain? Do
I need to limit saturated fat? Should we eat foods that contain gluten? Second, there are
so many choices. Did you know that the average supermarket carries about 40,000 food
and beverage products? The manufacturers of all those products are vying for your
attention, but typically, the most aggressively marketed items are not the healthiest.
How can you identify a healthy product? Third, as a nation, we eat many of our meals
and snacks away from home. When we eat foods someone else has prepared for us, we
surrender control over what is in our food, where the food came from, and how much of
it goes on our plates. Undoubtedly, you are interested in what you should be eating and
how the food you eat affects you.
Wardlaw’s Contemporary Nutrition is designed to accurately convey changing and
seemingly conflicting messages to all kinds of students. Our students commonly have
misconceptions about nutrition, and many have a limited background in biology or
chemistry. We teach complex scientific concepts at a level that will enable you to apply
the material to your own life.
This marks the eleventh edition of Wardlaw’s Contemporary Nutrition. We are very
excited to introduce you to our newest author, Dr. Colleen Spees! Like our other authors,
she is a Registered Dietitian Nutritionist, which means she will help you to translate
nutrition science into practical advice. At The Ohio State University, Dr. Spees is a
valued expert on cancer, nutritional genomics, and food security. We are thrilled to add
her unique perspective and contemporary ideas.
As in previous editions, we have written this book to help you make informed choices
about the food you eat. We will take you through explanations of the nutrients in food
and their relationship to health and make you aware of the multitude of other factors
that drive food choices. To guide you, we refer to many reputable research studies, books,
policies, and websites throughout the book. With this information at your fingertips, you
will be well equipped to make your own informed choices about what and how much to
eat. There is much to learn, so let’s get started!
Anne Smith
Angela Collene
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Colleen Spees
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Page v
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Page vi
Monty Soungpradith;
©Open Image Studio
ANNE M. SMITH, PhD, RDN, LD, is an associate professor emeritus at The Ohio State
University. She was the recipient of the Outstanding Teacher Award from the College of
Human Ecology, the Outstanding Dietetic Educator Award from the Ohio Dietetic
Association, the Outstanding Faculty Member Award from the Department of Human
Nutrition, and the Distinguished Service Award from the College of Education and
Human Ecology for her commitment to undergraduate education in nutrition. Dr. Smith’s
research in the area of vitamin and mineral metabolism has appeared in prominent
nutrition journals, and she was awarded the Research Award from the Ohio Agricultural
Research and Development Center. She is a member of the American Society for Nutrition
and the Academy of Nutrition and Dietetics.
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©Tim Klontz, Klontz Photography
ANGELA L. COLLENE, MS, RDN, LD, began her career at her alma mater, The Ohio
State University, as a research dietitian for studies related to diabetes and aging. Other
professional experiences include community nutrition lecturing and counseling, owner of a
personal chef business, and many diverse and rewarding science writing and editing
projects. Her interests include novel approaches to glycemic control, weight management,
and—quite predictably for the mother of three little girls—maternal and child nutrition.
Mrs. Collene currently teaches nutrition at The Ohio State University and Ohio Northern
University. She is a member of the Academy of Nutrition and Dietetics.
©RALPHOTOSTUDIO
COLLEEN K. SPEES, PhD, MEd, RDN, LD, FAND, is an academic instructor and
researcher at The Ohio State University College of Medicine. She earned her Doctorate in
Health Sciences at Ohio State with a research focus on Nutritional Genomics and Cancer
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and her Master’s degree in Exercise Science and Health Promotion from Vanderbilt
University. Her primary focus of teaching and research involves interventions aimed at
providing optimal nutrition for vulnerable populations (http://go.osu.edu/hope). In
addition to teaching nutrition at The Ohio State University, Dr. Spees also developed and
teaches a graduate level Nutritional Genomics course. She is the recipient of several
national awards from the Academy of Nutrition and Dietetics, including the Distinguished
Practice Award; Award for Excellence in Oncology Nutrition Research; Outstanding
Dietetic Educator Award; Nutrition Informatics Video Challenge Teaching Award; Top
Innovator in Education Teaching Award; and has been a Content Expert and Reviewer for
the Academy’s Nutritional Genomics & Food Security Position Papers. Dr. Spees is also a
recognized Fellow of the Academy of Nutrition and Dietetics.
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Page vii
Acknowledgments
It is because of the tireless efforts of a cohesive team of talented professionals that we can
bring you the eleventh edition of Wardlaw’s Contemporary Nutrition. We consider ourselves
massively blessed to work with the top-notch staff at McGraw-Hill Education. We are
grateful to Marija Magner, Sr. Portfolio Manager, for her strategic leadership and vast
knowledge of the higher education market. We thank our award-winning Product
Developer, Darlene Schueller, who coordinated the editorial team with her keen eye for
detail, strong work ethic, and organizational expertise. We are grateful to our Content
Project Manager, Mary Jane Lampe, and her staff for the careful coordination of the
numerous production efforts needed to create the very appealing and accurate eleventh
edition. We thank Samantha Donisi-Hamm, our Assessment Content Project Manager, for
her efforts and assistance. We appreciate the meticulous work of our copyeditor, Marilynn
Taylor; proofreaders, Kay J. Brimeyer and Debbie Trilk; and our Content Licensing
Specialist, Melissa Homer. We thank our Designer, Tara McDermott, who ensured that
every aspect of our work is visually appealing—not just on the printed page but also in a
variety of digital formats. Finally, we are indebted to our colleagues, friends, and families
for their constant encouragement, honest feedback, and shared passion for the science of
nutrition.
Reviewers
In the preparation of each edition, we have been guided by the collective wisdom of
reviewers who are excellent teachers. They represent experience in community colleges,
liberal arts colleges, institutions, and universities. We have followed their
recommendations, while remaining true to our overriding goal of writing a readable,
student-centered text.
Roseann Berg
Foothill College
Shawn Bjerke
Minnesota State Community and Technical College
Priscilla Burrow
University of Colorado, Denver
Iveta D. Dinbergs
Middlesex Community College
Virginia B. Gray
California State University Long Beach
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Julie Kennel
The Ohio State University
Carol Mack
Erie Community College/North
Sudeep Majumdar
Temple College
Dana Scheunemann
Milwaukee Area Technical College
Shannon Seal
Front Range Community College
James Stevens
Front Range Community College
Dana Wu Wassmer
Cosumnes River College
Student-Informed Reviews
We are very pleased to have been able to incorporate real student data points and input,
derived from thousands of our SmartBook® users, to help guide our revision. SmartBook
heat maps provided a quick visual snapshot of usage of portions of the text and the relative
difficulty students experienced in mastering the content. With these data, we were able to
hone not only our text content but also the SmartBook probes.
With the eleventh edition of Wardlaw’s Contemporary Nutrition we remember its founding author,
Gordon M. Wardlaw. Dr. Wardlaw had a passion for the science of nutrition and the research that
supports it and demonstrated an exceptional ability to translate scientific principles into practical
knowledge. This skill is what made his book truly “contemporary.” He was tireless when it came to
staying current and relevant to a changing world. It has been a privilege for all of us to join Dr. Wardlaw
as coauthors of this textbook. For Anne Smith, he was an extraordinary colleague, mentor, and friend.
Angela Collene was blessed to have been one of his graduate students at The Ohio State University,
when she first began to assist with revisions to his books. Colleen Spees was a student in Dr. Wardlaw’s
first nutrition class at The Ohio State University and now holds his previous tenure-track position. Like
so many other students, colleagues, and friends, we remember Dr. Wardlaw as a source of vast
knowledge, good humor, and inspiration. The best way we know to honor our dear friend and mentor is
to carry on his legacy of outstanding textbooks in introductory nutrition. Wardlaw’s Contemporary
Nutrition will continue to evolve and reflect current trends and breakthroughs in nutrition science, but
Dr. Wardlaw’s fingerprints will remain on every page.
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Page viii
Connect’s assignments help students contextualize what they’ve learned through application, so they
can better understand the material and think critically.
Connect will create a personalized study path customized to individual student needs through
SmartBook®.
SmartBook helps students study more efficiently by delivering an interactive reading experience
through adaptive highlighting and review.
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Quality Content and Learning Resources
Connect content is authored by the world’s best subject matter experts, and is available to your class
through a simple and intuitive interface.
The Connect eBook makes it easy for students to access their reading material on smartphones and
tablets. They can study on the go and don’t need internet access to use the eBook as a reference, with
full functionality.
Multimedia content such as videos, simulations, and games drive student engagement and critical
thinking skills.
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© McGraw-Hill Education
Page ix
Connect Insight® generates easy-to-read reports on individual students, the class as a whole, and on
specific assignments.
The Connect Insight dashboard delivers data on performance, study behavior, and effort. Instructors
can quickly identify students who struggle and focus on material that the class has yet to master.
Connect automatically grades assignments and quizzes, providing easy-to-read reports on individual
and class performance.
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© Hero Images/Getty Images
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Another random document with
no related content on Scribd:
place at the quaint beauty of the edifice, and lastly intense and wild
admiration takes entire possession of you, and all is forgotten in the
glorious nearness of the great Golden Pagoda.
On either side of the rugged steps there are rows of most
picturesque little stalls, at which are sold endless offerings to be
made to Buddha—flowers of every shade and hue, fruit, glowing
bunches of yellow plantains and pepia, candles, wondrous little
paper devices and flags, and, lastly, the gold leaf, which the faithful
delight to place upon the beloved pagoda. It is looked upon as a
great act of merit to expend money in thus decorating the much
loved and venerated shrine....
As you mount slowly up the steep uneven steps of the pagoda,
turn for a moment and glance back at the scene. It is a pagoda feast,
and the place is crowded with the faithful from all parts, who have
come from far and near to present offerings and perform their
religious observances. It is an entrancing picture, a marvel of colour
and picturesqueness—see, the stalls are laid out with their brightest
wares, and the crowd is becoming greater every moment. Look at
that group of laughing girls, they have donned their most brilliant
tamehns, and dainty shawls, and the flowers in their hair are
arranged with infinite coquettishness; behind them are coming a
dazzling company of young men in pasohs of every indescribable
shade; perchance they are the lovers of the girls whom they are
following so eagerly, and they are bearing fruit and flowers to present
to Buddha. Beyond them again are some yellow-robed Pohn-gyees;
they are supposed to shade their eyes from looking upon women
with their large lotus-shaped fans, but to-day they are gazing about
them more than is permitted, and are casting covert glances of
admiration on some of those dainty little maidens. Behind them
again are a white-robed company, they are nuns, and their shroud-
like garments flow around them in long graceful folds. Their hair is
cut short, and they have not so joyous an expression upon their
faces as the rest of the community, and they toil up the steep steps a
trifle wearily. Behind them again are a little toddling group of children,
with their little hands full of bright glowing flowers and fruits.
Shall we follow in the crowd and see where the steps lead? It is
a wondrous study, the effects of light and shade; look at that
sunbeam glinting in through the roof and laying golden fingers on the
Pohn-gyees’ yellow robes, and turning the soft-hued fluttering silks
into brilliant luminous spots of light.
At last we have arrived at the summit! Let us pause and take
breath morally and physically before walking round the great open-
paved space in the centre of which rises the great and glorious
pagoda. There it stands towering up and up, as though it would fain
touch the blue heaven; it is surrounded by a galaxy of smaller
pagodas, which seem to be clustering lovingly near their great high
priest; around these again are large carved kneeling elephants, and
deep urn-shaped vessels, which are placed there to receive the
offerings of food brought to Buddha. The crows and the pariah dogs
which haunt the place will soon demolish these devout offerings, and
grow fat upon them as their appearance testifies; but this, curiously,
does not seem in the least to annoy the giver. He has no objection to
seeing a fat crow or a mangy dog gorging itself upon his offering, as
the feeding of any animal is an act of merit, which is the one thing of
importance to a Burman. The more acts of merit that he can
accomplish in this life, the more rapid his incarnations will be in the
next.
There are draped about the small golden pagodas and round the
base of the large one endless quaint pieces of woven silk; these are
offerings from women, and must be completed in one night without a
break.
On the outer circle of this large paved space are a multitude of
shrines, enclosing hundreds of images of Buddha. You behold
Buddha standing, you behold him sitting, you behold him reclining;
you see him large, you see him small, you see him medium size; you
see him in brass, in wood, in stone, and in marble. Many of these
statues are simply replicas of each other, but some differ slightly,
though the cast of features is always the same, a placid, amiable,
benign countenance, with very long lobes to the ears, which in
Burmah are supposed to indicate the great truthfulness of the person
who possesses them. Most of the images have suspended over
them the royal white umbrella, which was one of the emblems of
Burma, and only used in Thebaw’s time to cover Buddha, the king,
and the lord white elephant.
A STEEP chalk bluff, starting from a river margin with the heave and
dominance of a tidal wave is Castle Hill, now crowned and mantled
by the Norman keep, the royal house, the chapel of St. George, and
the depending gardens, terraces, and slopes.
Trees beard the slope and tuft the ridge. Live waters curl and
murmur at the base. In front, low-lying meadows curtsey to the royal
hill. Outward, on the flanks, to east and west, run screens of elm and
oak, of beech and poplar; here, sinking into clough and dell: there
mounting up to smiling sward and wooded knoll. Far in the rear lie
forest glades, with walks and chases, losing themselves in distant
heath and holt. By the edges of dripping wells, which bear the names
of queen and saint, stand aged oaks, hoary with time and rich in
legend: patriarchs of the forest, wedded to the readers of all nations
by immortal verse.
A gentle eminence, the Castle Hill springs from the bosom of a
typical English scene.
WINDSOR CASTLE.