Basic Nutrition, Second Edition (Healthy Eating, a… [PDF]

Summary
of Basic Nutrition, Second Edition (Healthy Eating, a Guide to Nutrition)

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basic Nutrition Second Edition HE Basic Nutrition_FNL.indd 1 8/25/10 11:57:14 AM

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healthy feed : A GUIDE TO NUTRITION Basic Nutrition, Second Edition Nutrition and Disease Prevention Nutrition and Eating Disorders, Second Edition Nutrition and Food Safety Nutrition and Weight Management, Second Edition Nutrition for Sports and Exercise, Second Edition HE Basic Nutrition_FNL.indd 2 8/25/10 11:57:15 AM
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basic Nutrition Second Edition Lori A. Smolin, Ph.D., and Mary B. Grosvenor, M.S., R.D. HE Basic Nutrition_FNL.indd 3 8/25/10 11:57:21 AM
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basic NutritioN, second edition Copyright © 2011 by Infobase Publishing All rights reserved. No function of this record may be reproduced or utilized in any imprint or by any means, electronic or mechanical, including photocopy, recording, or by any information storage or retrieval systems, without permission in writing from the publisher. For information, contact : Chelsea House An depression of Infobase Publishing 132 West 31st Street New York, NY 10001 Library of congress cataloging-in-Publication data Smolin, Lori A. Basic nutrition / Lori A. Smolin and Mary B. Grosvenor. — 2nd erectile dysfunction. p. centimeter. — ( healthy eat : A usher to nutrition ) Includes bibliographic references and exponent. ISBN 978-1-60413-801-6 ( hardback ) ISBN 978-1-4381-3502-1 ( e-book_ 1. nutriment. I. Grosvenor, Mary B. II. Title. III. Series. QP141.S5373 2010 612.3—dc22 2010005696 Chelsea House books are available at special discounts when purchased in bulk quantities for businesses, associations, institutions, or sales promotions. Please call our particular Sales Department in New York at ( 212 ) 967-8800 or ( 800 ) 322-8755. You can fnd Chelsea House on the World Wide Web at hypertext transfer protocol : //www.chelseahouse.com. Text design by Annie O ’ Donnell Cover invention by Alicia Post Illustrations by Sholto Ainslie for Infobase Publishing Composition by Mary Susan Ryan-Flynn Cover printed by Bang Printing, Brainerd, Minn. Book printed and bound by Bang Printing, Brainerd, Minn. Date printed : October 2010 Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 Tis koran is printed on acid-free paper. All links and web addresses were checked and verifed to be correct at the clock time of publication. Because of the dynamic nature of the vane, some addresses and links may have changed since issue and may no long be valid .
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CoNteNts initiation 7 by Lori a. smolin, Ph.D., and Mary b. Grosvenor, M.s., r.D. 1 What is nutriment ? 9 2 carbohydrates 29 3 Dietary Fiber 48 4 Lipids 60 5 Protein 78 6 Water 94 7 Vitamins 111 8 Minerals 139 9 choosing a Healthy Diet 166 appendices dietary Reference Intakes 181 Healthy Body Weight 188 Blood Values of Nutritional Relevance 192 USDA ’ s MyPyramid 193 Glossary 194 bibliography 210 Further resources 215 Picture credits 217 index 218 about the authors 224 HE Basic Nutrition_FNL.indd 5 8/25/10 11:57:21 AM
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introduction hundred years ago, people received nutritional guidance from A mothers and grandmothers : Eat your carrots because they ’ re good for your eyes ; don ’ metric ton eat excessively many potatoes because they ’ ll make you fat ; be indisputable to get batch of roughage so you can more easily move your bowels. today, everyone seems to of er more advice : Take a vitamin addendum to optimize your health ; don ’ deoxythymidine monophosphate eat f sh with cab- bage because you won ’ t be able to digest them together ; you can ’ thyroxine arrest healthy on a vegetarian diet. nutrition is one of those topics about which all people seem to think they know something, or at least have an opinion. Whether it is the clerk in your local health food memory recommend that you buy supplements or the charwoman behind you in line at the grocery memory raving about the latest low-carbohydrate diet, everyone is ready to of erbium you nutritional advice. How do you know what to believe or, more importantly, what to do ? T e purpose of these books is to help you answer these ques- tions. even if you don ’ metric ton love learning about skill, at the very least you credibly enjoy certain foods and want to stay healthy—or 7 HE Basic Nutrition_FNL.indd 7 8/25/10 11:57:27 AM
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8 basic nutrition become healthy. In response to this, these books are designed to make the skill you need to understand arsenic palatable as the foods you love. once you understand the basics, you can apply this sim- ple health cognition to your casual decisions about nutrition and health. Te Healthy eating set includes one reserve with all of the basic nutrition information you need to choose a healthy diet, equally well as fve others that binding topics of special concern to many : weight management, exercise, disease prevention, food safety, and eating disorders. Our goal is not to tell you to stop eating potato chips and sugarcoat bars, give up fast food, or always eat your vegetables. rather, it is to provide you with the information you need to make inform choices about your diet. We hope you will recognize that potato chips and sugarcoat are not poison, but they should only be eaten as episodic treats. We hope you will decide for yourself that fast food is something you can indulge in every now and then, but is not a good choice every day. We encourage you to recognize that although you should eat your vegetables, not everyone always does, so you should do your best to try new vegetables and fruits and eat them deoxyadenosine monophosphate ofen as possible. Tese books take the skill of nutrition out of the classroom and allow you to apply this information to the choices you make about foods, exercise, dietary supplements, and other life style deci- sions that are authoritative to your health. Tis cognition should help you choose a healthy diet while allowing you to enjoy the diverseness of favors, textures, and tastes that food provides, and besides encouraging you to explore the meanings food holds in our company. When you eat a healthy diet, you will feel dependable in the short term and enjoy health benefts in the retentive term. We can ’ thymine person- ally evaluate each meal you consume, but we believe these books will give you the tools to make your own alimentary choices. Lori A. Smolin, Ph.D., and Mary B. Grosvenor, M.S., R.D. HE Basic Nutrition_FNL.indd 8 8/25/10 11:57:28 AM
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1 What is NutritioN ? utrition is the report of all of the interactions that occur Nbetween people and the food they eat. It involves understand- ing which nutrients the human body needs, what kind of foods contain them, how the human body uses them, and the impingement they have on human health. Nutrition besides involves sociological, cultural, economic, and technological factors and the function they play in obtaining and choosing the foods we eat. We Get nutrient froM food Humans don ’ metric ton corrode individual nutrients ; they eat food. Food pro- vides the body with energy and nutrients ; it besides contains other substances, such as chemicals found in plants. T east southeast chemicals are called phytochemicals. Although they have not been def ned as nutrients, they do have health-promoting properties. When we eat the justly combination of foods, our diet pro- vides all of the nutrients and early substances we need to stay 9 HE Basic Nutrition_FNL.indd 9 8/25/10 11:57:33 AM