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UNDERSTANDING NUTRITION
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ISBN-13: 978-0-17-653154-6
ISBN-10: 0-17-653154-8
9 780176 531546
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Understanding Nutrition, Second Canadian Edition
by Ellie Whitney, Sharon Rady Rolfes, Gail Hammond,
and Leonard A. Piché
Copyright © 2016, 2013 by Nelson All rights reserved. No part of Library and Archives Canada
Education Ltd. this work covered by the copyright Cataloguing in Publication Data
herein may be reproduced,
Adapted from Understanding transcribed, or used in any form or Whitney, Eleanor Noss, author
Nutrition, Thirteenth Edition, by Ellie by any means—graphic, electronic,
Whitney and Sharon Rady Rolfes, Understanding nutrition / Ellie
or mechanical, including Whitney (Nutrition and Health
published by Wadsworth, Cengage photocopying, recording, taping,
Learning. Copyright © 2013 by Associates), Sharon Rady Rolfes
Web distribution, or information (Nutrition and Health Associates),
Wadsworth, Cengage Learning. storage and retrieval systems— Gail Hammond (University of
Printed and bound in the United without the written permission of British Columbia), Leonard A.
States the publisher. Piche (Brescia University College
1 2 3 4 18 17 16 15 For permission to use material at Western University). — Second
from this text or product, submit Canadian edition.
For more information contact
Nelson Education Ltd., all requests online at Includes bibliographical references
1120 Birchmount Road, Toronto, www.cengage.com/permissions. and index.
Ontario, M1K 5G4. Or you can visit Further questions about ISBN 978-0-17-653154-6 (bound)
our Internet site at permissions can be emailed to
http://www.nelson.com permissionrequest@cengage.com 1. Nutrition--Textbooks.
I. Piché, Leonard A., author
Cognero and Full-Circle Assessment Every effort has been made to II. Rolfes, Sharon Rady, author
are registered trademarks of Madeira trace ownership of all copyrighted III. Hammond, Gail, author
Station LLC. material and to secure permission IV. Title.
from copyright holders. In the
event of any question arising as to QP141.W45 2015 613.2
the use of any material, we will C2015-900196-X
be pleased to make the necessary
corrections in future printings. ISBN-13: 978-0-17-653154-6
ISBN-10: 0-17-653154-8
Copyright 2016 Nelson Education Ltd. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content
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To the memory of my parents, Phyllis and Joseph, whose wisdom and
love guide me in all that I do. To all students who inspire excellence in
teaching and learning.
Gail Hammond
To my entire family, especially Ken, for letting me know in their own way
that they do appreciate how important it really is from a health standpoint
to “Let the science of nutrition influence the art of eating.”
Love, Len/Dad/Papa
Copyright 2016 Nelson Education Ltd. 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). Nelson Education reserves the right to remove additional content at any time if subsequent rights restrictions require it.
Copyright 2016 Nelson Education Ltd. 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). Nelson Education reserves the right to remove additional content at any time if subsequent rights restrictions require it.
vii
About the Authors consumption and other factors that contribute to children’s
screen-related sedentary behaviours, which have resulted in
peer-reviewed publications, of which he is coauthor. He was
also a member (2006–2010) of the Expert Advisory Commit-
Gail Hammond earned her PhD in human nutrition
tee for Health Canada’s Natural Health Products Directorate.
at the University of British Columbia where she is presently a
His current areas of interest include supervising the genera-
lecturer. Her passion and commitment to excellence in nutri-
tion of online galleries of “local foods,” “functional foods,”
tion education was stimulated by her early work as a commu-
and “caffeinated beverages,” sport supplement use by univer-
nity nutritionist, which she carried forward into the academic
sity students, and caffeine intake of adolescents.
setting. She is a graduate of the UBC Faculty Certificate Pro-
gram in Scholarship of Teaching and Learning, and integrates
a scholarly approach to education at the core of her research
and teaching in nutrition. She has published articles in peer- U.S. Authors
reviewed journals and is a reviewer for the Canadian Journal
of Dietetic Practice and Research, the Journal of Human Nutri- Ellie Whitney grew up in New York City and re-
tion and Dietetics, and Teaching & Learning Inquiry: The ISSOTL ceived her BA and PhD degrees in English and Biology at
Journal. Gail is a Registered Dietitian and a member of the Radcliffe/Harvard University and Washington University,
Dietitians of Canada and the College of Dietitians of British respectively. She has taught at both Florida State University
Columbia. and Florida A&M University, has written newspaper col-
umns on environmental matters for the Tallahassee Demo-
Leonard A. Piché received his PhD in human crat, and has authored almost a dozen college textbooks
utrition from the University of Guelph in 1987 and has been
n on nutrition, health, and related topics, many of which
a Registered Dietitian since 1997. He is Professor Emeritus in have been revised multiple times over the years. In addition
the Division of Foods & Nutritional Sciences, Brescia Univer- to teaching and writing, she has spent the past three-plus
sity College at Western University, and teaches basic and ad- decades exploring outdoor Florida and studying its ecology.
vanced undergraduate and graduate courses in nutrition. He Her latest book is Priceless Florida: The Natural Ecosystems
was also an Adjunct Professor in the school of Kinesiology, (Pineapple Press, 2004).
University of Western Ontario. He is a member of seven pro-
fessional national organizations. He was a contributor for two Sharon Rady Rolfes received her MS in nutrition and
recent editions of Mosby’s Medical Dictionary, a consultant food science from Florida State University. She is a found-
for a Canadian edition of a high school food and nutrition ing member of Nutrition and Health Associates, an informa-
textbook, and coauthor of a Canadianized university-level tion resource centre that maintains a research database on
nutrition text. He has been involved in and coauthored peer- over 1000 nutrition-related topics. Her other publications
reviewed a rticles on experiments in humans looking at the include the college textbooks Understanding Normal and
relationship between diet and heart disease risk. He has pro- Clinical Nutrition and Nutrition for Health and Health Care
vided feedback to Health Canada on more than 50 occasions and a m ultimedia CD-ROM called Nutrition Interactive. In
regarding food- and nutrition-related issues. He was an ad- addition to writing, she occasionally teaches at Florida State
visor on three of Dietitians of Canada’s online courses for University and serves as a consultant for various educational
health professionals. He has supervised the nutrient analysis projects. Her volunteer work includes serving on the board of
of more than one dozen recipe books targeted at different seg- Working Well, a community initiative dedicated to creating a
ments of the general public. He has recently been involved, healthy workforce. She maintains her registration as a dieti-
as a team member, in studies looking at children’s beverage tian and membership in the American Dietetic Association.
NEL
Copyright 2016 Nelson Education Ltd. 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). Nelson Education reserves the right to remove additional content at any time if subsequent rights restrictions require it.
Copyright 2016 Nelson Education Ltd. 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). Nelson Education reserves the right to remove additional content at any time if subsequent rights restrictions require it.
ix
Brief Contents
Ch a p t e r 1 An Overview of Nutrition 2
Highlight 1 Nutrition Information and Misinformation—On the Net and in the News 29
Ch a p t e r 2 Planning a Healthy Diet 36
Highlight 2 Vegetarian Diets 60
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Copyright 2016 Nelson Education Ltd. 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). Nelson Education reserves the right to remove additional content at any time if subsequent rights restrictions require it.
x
Ch a p t e r 17 Life Cycle Nutrition: Infancy, Childhood, and Adolescence 554
Highlight 17 Childhood Obesity and the Early Development of Chronic Diseases 594
Ch a p t e r 18 Life Cycle Nutrition: Adulthood and the Later Years 600
Highlight 18 Nutrient–Drug Interactions 625
Ch a p t e r 19 Diet and Health 630
Highlight 19 Complementary and Alternative Medicine 663
Ch a p t e r 2 0 Consumer Concerns about Foods and Water 674
Highlight 20 Food Biotechnology 707
Ch a p t e r 21 Hunger and the Global Environment 714
Highlight 21 Environmentally Friendly Food Choices 730
Glossary GL-1
Index IN-1
Aids to Calculation W
Weights and Measures X
IN S IDE COV ER S
Dietary Reference Intakes (DRI) A
Canadian Reference Standards for the Daily Values on Food Labels Y
Body Mass Index (BMI) Nomogram for most healthy adults Z
Body Mass Index-for-Age Percentiles: Boys and Girls, Age 2 to 19 Z
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may be suppressed from the eBook and/or eChapter(s). Nelson Education reserves the right to remove additional content at any time if subsequent rights restrictions require it.
xi
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xii
CHAPTER 5
The Lipids: Triglycerides, Phospholipids,
and Sterols 134
5.1 The Chemist’s View of Fatty Acids and Triglycerides 135
Fatty Acids 136
Triglycerides 138
Degree of Unsaturation Revisited 138
5.2 The Chemist’s View of Phospholipids and Sterols 142
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xiii
9.3 Problems of Overweight and Obesity 286 10.6 Minerals for Energy Metabolism 347
Health Risks 286 Sulphur 347
Perceptions and Prejudices 287 Iodine 347
Dangerous Interventions 288 Manganese 349
9.4 Aggressive Treatments for Obesity 289 Chromium 350
Drugs 289 Highlight 10 Vitamin and Mineral Supplements 354
Surgery 290
9.5 Weight-Loss Strategies 291 CHAPTER 11
Set Reasonable Goals 291 Water and the Electrolytes 362
Eating Plans 292
11.1 Water and the Body Fluids 363
Physical Activity 296
Water Balance and Recommended Intakes 364
Environmental Influences 299
Blood Volume and Blood Pressure 366
Behaviour and Attitude 300
Fluid and Electrolyte Balance 368
Weight Maintenance 302
Fluid and Electrolyte Imbalance 371
Prevention 303
Acid–Base Balance 371
Public Health Programs 304
11.2 Sodium 373
9.6 Underweight 304 Sodium Roles in the Body 373
Problems of Underweight 304
Sodium Recommendations 374
Weight-Gain Strategies 305
Sodium and Hypertension 374
Highlight 9 The Latest and Greatest Weight-Loss Sodium and Bone Loss (Osteoporosis) 374
Diet—Again 310 Sodium in Foods 375
Sodium Deficiency 375
CHAPTER 10 Sodium Toxicity and Excessive Intakes 376
Nutrients for Energy Metabolism 316 11.3 Chloride 377
Chloride Roles in the Body 377
10.1 The Vitamins and Minerals—An Overview 317
Chloride Recommendations and Intakes 377
10.2 Nutrients for Energy Metabolism 322 Chloride Deficiency and Toxicity 377
10.3 Introducing the B Vitamins 324 11.4 Potassium 377
10.4 The B Vitamins—As Individuals 324 Potassium Roles in the Body 378
Thiamin 324 Potassium Recommendations and Intakes 378
Riboflavin 326 Potassium and Hypertension 378
Niacin 328 Potassium Deficiency 378
Biotin 331 Potassium Toxicity 379
Pantothenic Acid 332
11.5 Phosphorus 379
Vitamin B6 332
Phosphorus Roles in the Body 379
Folate 333
Phosphorus Recommendations and Intakes 379
Vitamin B12 339
Phosphorus Deficiency and Toxicity 379
Vitamin-Like Compounds 342
Highlight 11 Fluid Balance 384
10.5 The B Vitamins—In Concert 343
B Vitamin Roles 343
CHAPTER 12
B Vitamin Deficiencies 345
B Vitamin Toxicities 346
The Antioxidant Nutrients 390
B Vitamin Food Sources 346 12.1 The Antioxidant Nutrients—An Overview 391
12.2 Vitamin A and Beta-Carotene 392
Vitamin A Roles in the Body 393
Vitamin A Deficiency 395
Vitamin A Toxicity 396
Vitamin A Recommendations 397
Vitamin A in Foods 397
12.3 Vitamin E 400
Vitamin E Role as an Antioxidant 400
Vitamin E Deficiency 400
Vitamin E Toxicity 401
© nooook/Shutterstock
© Nowitz/Corbis
14.3 Iron 453
Iron Roles in the Body 453
Iron Absorption and Metabolism 454
Iron Deficiency 455
Iron Toxicity 458
Vitamin C Deficiency 404 Iron Recommendations and Sources 459
Vitamin C Toxicity 404 Iron Contamination and Supplementation 461
Vitamin C Food Sources 405 14.4 Zinc 462
12.5 Selenium 407 Zinc Roles in the Body 462
Selenium Roles in the Body 407 Zinc Absorption and Metabolism 463
Selenium Deficiency 407 Zinc Deficiency 464
Selenium and Cancer 407 Zinc Toxicity 464
Selenium Recommendations and Sources 407 Zinc Recommendations and Sources 464
Selenium Toxicity 408 Zinc Supplementation 464
12.6 The Antioxidant Nutrients—In Summary 408 14.5 Copper 466
Highlight 12 Antioxidant Nutrients in Disease Prevention 412 Copper Roles in the Body 466
Copper Deficiency and Toxicity 466
CHAPTER 13 Copper Recommendations and Sources 466
Nutrients for Bone Health 418 14.6 What About Other Trace Minerals? 467
13.1 About Bones 419 14.7 Are All Trace Minerals Beneficial to Health? 467
14.8 Closing Thoughts on the Nutrients 468
13.2 Calcium 421
Calcium Roles in the Body 421 Highlight 14 Phytochemicals and Functional
Calcium Deficiency 423 Foods 472
Calcium Recommendations and Sources 423
13.3 Phosphorus 427 Chapter 15
Phosphorus Role in Bone Health 427 Fitness: Physical Activity, Nutrients, and Body
Phosphorus Deficiency and Toxicity 427 Adaptations 480
Phosphorus Recommendations and Sources 427 15.1 Fitness 481
13.4 Vitamin D 427 Benefits of Fitness 482
Vitamin D Roles in the Body 428 Developing Fitness 484
Vitamin D Deficiency 429 Cardiorespiratory Endurance 486
Vitamin D Toxicity 430 Resistance Training 488
Vitamin D Recommendations and Sources 430 15.2 Energy Systems and Fuels to Support Activity 488
13.5 Magnesium 433 The Energy Systems of Physical Activity—ATP and CP 489
Magnesium Roles in the Body 433 Glucose Use during Physical Activity 490
Magnesium Deficiency 433 Fat Use during Physical Activity 493
Magnesium and Hypertension 433 Protein Use during Physical Activity—and between Times 494
Magnesium Toxicity 434 15.3 Vitamins and Minerals to Support Activity 496
Magnesium Intakes and Sources 434 Supplements 497
13.6 Fluoride 435 Nutrients of Concern 497
Fluoride Roles in the Body 435 15.4 Fluids and Electrolytes to Support Activity 499
Fluoride Toxicity 435 Temperature Regulation 499
Fluoride Recommendations and Sources 435 Sports Drinks 501
13.7 Vitamin K 436 Enhanced Water 502
Vitamin K Role in Bone Health 436 Poor Beverage Choices: Caffeine and Alcohol 502
Vitamin K Deficiency and Toxicity 436 15.5 Diets for Physically Active People 503
Vitamin K Recommendations and Sources 436 Choosing a Diet to Support Fitness 503
13.8 Nutrients for Bone Health—In Summary 437 Meals before and after Competition 504
Highlight 13 Osteoporosis and Calcium 441 Highlight 15 Supplements as Ergogenic Aids 509
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xv
CHAPTER 16 17.2 Nutrition during Childhood 566
Life Cycle Nutrition: Pregnancy and Lactation 516 Energy and Nutrient Needs 567
Hunger and Malnutrition in Children 569
16.1 Nutrition prior to Pregnancy 517 The Malnutrition-Lead Connection 570
16.2 Growth and Development during Pregnancy 518 Hyperactivity and “Hyper” Behaviour 572
Placental Development 518 Food Allergy and Intolerance 572
Fetal Growth and Developmet 518 Childhood Obesity 575
Critical Periods 520 Mealtimes at Home 580
16.3 Maternal Weight 523 Nutrition at School 583
Weight prior to Conception 523 17.3 Nutrition during Adolescence 583
Weight Gain during Pregnancy 524 Growth and Development 583
Exercise during Pregnancy 526 Energy and Nutrient Needs 584
16.4 Nutrition during Pregnancy 527 Food Choices and Health Habits 585
Energy and Nutrient Needs during Pregnancy 527 Highlight 17 Childhood Obesity and the Early
Vegetarian Diets during Pregnancy and Lactation 531 Development of Chronic Diseases 594
Common Nutrition-Related Concerns of Pregnancy 531
16.5 High-Risk Pregnancies 532 CHAPTER 18
The Infant’s Birthweight 532
Life Cycle Nutrition: Adulthood and the Later
Malnutrition and Pregnancy 533
Food Assistance Programs 534
Years 600
Maternal Health 534 18.1 Nutrition and Longevity 602
The Mother’s Age 535 Observation of Older Adults 603
Practices Incompatible with Pregnancy 536 Manipulation of Diet 604
16.6 Nutrition during Lactation 539 18.2 The Aging Process 606
Lactation: A Physiological Process 540 Physiological Changes 606
Breastfeeding: A Learned Behaviour 540 Other Changes 608
Maternal Energy and Nutrient Needs during Lactation 541 18.3 Energy and Nutrient Needs of Older Adults 609
Maternal Health 543 Water 610
Practices Incompatible with Lactation 544 Energy and Energy Nutrients 610
Highlight 16 Fetal Alcohol Syndrome 550 Vitamins and Minerals 612
Nutrient Supplements 613
CHAPTER 17 18.4 Nutrition-Related Concerns of Older Adults 614
Life Cycle Nutrition: Infancy, Childhood, Vision 614
Arthritis 614
and Adolescence 554
The Aging Brain 615
17.1 Nutrition during Infancy 555 Alcohol 616
Energy and Nutrient Needs 555 18.5 Food Choices and Eating Habits of Older Adults 617
Breast Milk 557 Nutrition Screening of Older Adults 618
Infant Formula 561 Meals for Singles 619
Special Needs of Preterm Infants 562
Introducing Cow’s Milk 563 Highlight 18 Nutrient–Drug Interactions 625
Introducing Solid Foods 563
Mealtimes with Toddlers 566 CHAPTER 19
Diet and Health 630
19.1 Nutrition and Infectious Diseases 631
The Immune System 632
Nutrition and Immunity 633
HIV and AIDS 633
Inflammation and Chronic Diseases 634
19.2 Nutrition and Chronic Diseases 634
19.3 Cardiovascular Disease 636
How Atherosclerosis Develops 636
© Walter Bibikow/Getty Images
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xvi
19.5 Diabetes Mellitus 646
How Diabetes Develops 647
Complications of Diabetes 648
Recommendations for Diabetes 649
19.6 Cancer 652
How Cancer Develops 652
Recommendations for Reducing Cancer Risks 654
© Liv friis-larsen/Shutterstock
19.7 Recommendations for Chronic Diseases 655
Highlight 19 Complementary and Alternative
Medicine 663
CHAPTER 20
Consumer Concerns about Foods and Water 674
20.1 Foodborne Illnesses 677
Appendix A
Foodborne Infections and Food Intoxications 677
Cells, Hormones, and Nerves A-2
Food Safety in the Marketplace 677
Food Safety in the Kitchen 680 Appendix B
Food Safety While Travelling 685 Basic Chemistry Concepts B-1
Advances in Food Safety 685
20.2 Nutritional Adequacy of Foods and Diets 686 Appendix C
Obtaining Nutrient Information 686 Biochemical Structures and Pathways C-1
Minimizing Nutrient Losses 686
Appendix D
20.3 Environmental Contaminants 687 Measures of Protein Quality D
Harmfulness of Environmental Contaminants 687
Guidelines for Consumers 689 Appendix E
20.4 Natural Toxicants in Foods 690 Nutrition Assessment E
20.5 Pesticides 690
Hazards and Regulation of Pesticides 690
Appendix F
Physical Activity and Energy Requirements F-1
Monitoring Pesticides 691
Consumer Concerns 692 Appendix G
20.6 Food Additives 694 Beyond the Basics: Meal Planning for Healthy Eating,
Regulations Governing Additives 694 Diabetes Prevention and Management G-1
Intentional Food Additives 696
Indirect Food Additives 699 Appendix H
20.7 Consumer Concerns about Water 701 WHO: Nutrition Recommendations,
Sources of Drinking Water 702 United States Dietary Guidelines and Meal Planning H
Water Systems and Regulations 702
Appendix I
Highlight 20 Food Biotechnology 707 Nutrient Value of Some Common Foods (available online)
Glossary GL-1
CHAPTER 21
Hunger and the Global Environment 714 Index IN-1
21.1 Hunger in Canada 716 Aids to Calculation W
Other Aspects of Hunger in Canada 716
Canadian Programs Promoting Food Security 717 Weights and Measures X
21.2 World Hunger 718
Food Shortages 718 INSIDE COVERS
21.3 Malnutrition 720 Dietary Reference Intakes (DRI) A
Diminishing Food Supply 721
Canadian Reference Standards for the Daily Values on Food
21.4 Poverty and Overpopulation 721 Labels Y
21.5 The Global Environment 723
Hunger and Environment Connections 723 Body Mass Index (BMI) Nomogram for most healthy adults Z
Sustainable Solutions 725 Body Mass Index-for-Age Percentiles: Boys and
Highlight 21 Environmentally Friendly Food Choices 730 Girls, Age 2 to 19 Z
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xvii
Preface The next seven chapters weave that basic information into
practical applications, showing how nutrition influences people’s
lives. Chapter 15 describes how physical activity and nutrition
work together to support fitness. Chapters 16, 17, and 18 present
the special nutrient needs of people through the life cycle—
Nutrition is a science. The details of a nutrient’s chemistry or a pregnancy and lactation; infancy, childhood, and adolescence;
cell’s biology can be overwhelming and confusing to some, but it and adulthood and the later years. Chapter 19 focuses on the di-
needn’t be. When the science is explained step by step and the etary risk factors and recommendations a ssociated with common
facts are connected one by one, the details become clear and un- chronic diseases, and Chapter 20 addresses consumer concerns
derstandable. By telling stories about fat mice, u sing analogies of about the safety of the food and water supply. Chapter 21 closes
lamps, and applying guidance to groceries, we make the science of the book by examining hunger and the global environment.
nutrition meaningful and memorable. That has been our mission
since the first U.S. edition—to reveal the fascination of science and The Highlights Every chapter is followed by a Highlight
share the excitement of nutrition with readers. We have learned that provides readers with an in-depth look at a current, and
from the hundreds of professors and more than a million students often controversial, topic that relates to its companion chapter.
who have used this book through the years that readers want an New to this edition are two highlights: one that examines the
understanding of nutrition so that they can make healthy choices in scientific evidence behind some of the current controversies sur-
their daily lives. We hope that this book serves you well. rounding carbohydrates and their role in weight gain and weight
loss; the other examines issues associated with fluid balance in
the body, including the risks of too little and too much water.
A Book Tour of This Edition
Animated Figures Numerous Figures throughout the
Understanding Nutrition presents the core information of an Text are also provided as Animated Figures in MindTap. These
introductory nutrition course. The early chapters introduce the animations, which include clear narrations of the details being
nutrients and their work in the body, and the later chapters presented, are important pedagogical tools designed to help re-
apply that information to people’s lives—describing the role of inforce basic and advanced concepts about nutrient absorption
foods and nutrients in energy balance and weight control, in and metabolism. Instructors may choose to use them as part of
physical activity, in the life cycle, in disease prevention, in food their lectures and students can view them as needed for further
safety, and in hunger. understanding and study purposes.
The Chapters Each chapter begins with questions to Special Features The art and layout in this edition have
pique the reader’s interest in the material that follows, along with
been carefully designed to be inviting while enhancing student
a numbered list of objectives and the corresponding numbered
learning. In addition, special features help readers identify key
sections. In addition, each major section also has new pedagogi-
concepts and apply nutrition knowledge. For example, when a
cal tools/features: a “LEARN IT” statement at the beginning and
new term is introduced, it is printed in bold type, and a definition
a “REVIEW IT” paragraph that reviews key concepts covered
is provided. These definitions often include pronunciations
in the section. At the end of each chapter, readers will also find
and derivations to facilitate understanding. The glossary at the
a “STUDY IT” statement that reminds them to review the key
end of the text includes all defined terms.
points of the chapter and to take the practice quiz, both of which
can be found in the chapter-specific “Study Card” at the back of definition (DEF-eh-NISH-en): the meaning of a word.
the book. Chapter 1 begins by exploring why we eat the foods • de = from
we do and continues with a brief overview of the nutrients, the • finis = boundary
science of nutrition, recommended nutrient intakes, assessment,
*Note: The headings below appear as depicted in the chapters
and important relationships between diet and health. Chapter 2
to better help you familiarize yourself with the visual cues for
describes the diet-planning principles and food guides used to
the special features in this book.
create diets that support good health and includes instructions
on how to read a food label. In Chapter 3, readers follow the jour-
ney of digestion and a bsorption as the body breaks down foods
into nutrients and moves them into and around the body. Chap- Nutrition in Your Life
ters 4 through 6 describe carbohydrates, fats, and proteins—
Each chapter begins with a Nutrition in Your Life section.
their chemistry, metabolism, roles in the body, and places in the
These short paragraphs introduce the essence of the chapter
diet. Then Chapter 7 shows how the body derives energy from
in a friendly and familiar scenario.
these three nutrients and their metabolic fate. Chapters 8 and 9
continue the story with a look at energy balance, the factors as-
sociated with weight maintenance, overweight and underweight,
and the benefits and dangers of weight loss and weight gain. Nutrition Portfolio
Chapters 10 through 14 complete the introductory lessons by
describing the vitamins, the minerals, and water—their roles in At the end of the chapter, a Nutrition Portfolio section revis-
the body, deficiency and toxicity symptoms, and sources. its that message and prompts readers to consider whether their
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Copyright 2016 Nelson Education Ltd. 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). Nelson Education reserves the right to remove additional content at any time if subsequent rights restrictions require it.
xviii
personal choices are meeting the dietary goals introduced in the Meal Planning for Healthy Eating, Diabetes Prevention and
chapter. Instructions for using the Diet & Wellness Plus com- Management. Appendix H presents recommendations from the
puter program to complete this assignment are also included. World Health Organization and food guidance for Americans,
Also featured in this edition are the Dietary Guidance for including the USDA key recommendations from the Dietary
Canadians sections, which are introduced in Chapter 2 and Guidelines for Americans, 2010; Food Patterns; and MyPlate
presented throughout the text whenever their subjects are icon. Appendix I (available online) is Health Canada’s Nutrient
discussed. Look for the following design. Value of Some Common Foods.
Dietary Guidance for Canadians The Inside Covers put commonly used information
These guidelines provide science-based advice to promote health at your fingertips. The inside front covers (pp. A–C) present
and to reduce the risk of chronic disease through diet and physical the current nutrient recommendations from the latest Dietary
activity. Reference Intake Reports; the left inside back cover (p. Y)
features the Canadian Daily Value Reference Standards used
to calculate the % Daily Values (%DV) that appear on food
labels and a glossary of nutrient measures; and the right in-
side back cover (p. Z) shows the suggested weight ranges for
HOW
TO
various heights. The pages immediately following the index
(pp. W–X) assist readers with calculations and conversions
Many of the chapters include “How To” sections that between Imperial and metric units of measurement.
guide readers through problem-solving tasks. For example, the
“How To” in Chapter 1 takes students through the steps of cal-
culating energy intake from the grams of carbohydrate, fat, and
protein in a food; another “How To” in Chapter 21 describes how Notable Changes in the
to make environmentally friendly food-related choices.
Second Canadian Edition
TRY IT “Try It” activities help readers practise the Because nutrition is an active science, staying current is
“How To” lessons. paramount. To that end, this edition builds on the science
of previous U.S. editions and the first Canadian edition with
the latest in nutrition research. Much has changed in the
world of nutrition and in our daily lives since the first U.S.
edition of Understanding Nutrition. The number of foods
Nutrition on the Net has increased dramatically—even as we spend less time
Each chapter and many highlights conclude with Nutrition than ever in the kitchen preparing meals. The connections
on the Net—a list of websites for further study of topics between diet and disease have become more apparent—and
covered in the accompanying text. These lists do not im- consumer interest in making smart health choices has fol-
ply an endorsement of the organizations or their programs. lowed. More people are living longer and healthier lives.
We have tried to provide reputable sources but cannot be The science of nutrition has grown rapidly, with new “facts”
responsible for the content of these sites. Read Highlight 1 emerging daily. In this second Canadian edition, as with all
to learn how to find reliable nutrition information on the previous Canadian and U.S. editions, every chapter has been re-
Internet. vised to enhance learning by presenting current information
accurately and attractively.
Study Cards are located at the back of the text—one We have reviewed and updated content in all chapters and
for each chapter. Each study card presents a review list of highlights.
the chapter’s core concepts, and perhaps a table or figure to For individual chapters (in addition to the “new” peda-
remind readers of key points. The backside of the study card gogical tools/features mentioned above), we have included the
provides essay and multiple-choice questions to help prepare following new features:
students for exams.
Chapter 1—An Overview of Nutrition
The Appendixes are valuable references for a number • Expanded Ethnic Heritage and Tradition influences on
of purposes. Appendix A summarizes background informa- food choices
tion on the hormonal and nervous systems, complementing • Expanded Qualitative Research in the science of nutrition
Appendixes B and C on basic chemistry, the chemical struc- • Data from national nutrition surveys conducted in
tures of nutrients, and major metabolic pathways. Appendix Canada
D describes measures of protein quality. Appendix E provides
• Ten leading causes of death in Canada
detailed coverage of nutrition assessment, and Appendix
F presents the estimated energy requirements for men and • Factors contributing to deaths in Canada
women at various levels of physical activity. Appendix G pres- • Accredited baccalaureate dietetics programs across
ents the Canadian meal-planning system, Beyond the Basics: Canada
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xix
Chapter 2—Planning a Healthy Diet Chapter 8—Energy Balance and Body Composition
• Revised explanation of using % Daily Value • Reconfigured Body Weight, Body Composition and
• Eating Well with Canada’s Food Guide Health to provide a more clear understanding of the re-
lationships between these components
• My Food Guide
• Updated Distribution of Body Weights in Canadian Adults
• MyPlate (U.S. food guidance icon)
• Added illustration on how to measure waist
• Dietary guidance for Canadians
circumference
• Family members’ meal plans aligned with Eating Well
• Added Canadian discovery of pro-inflammatory effects
with Canada’s Food Guide
of adipokine, chemerin (secreted from sub-cutaneous
• Culturally sensitive ethnic food choices for the fat stores vs. abdominal fat stores), and role in metabolic
Canadian context syndrome
• Canadian food labels • Updated statistics on eating disorders in Canada, and
• Regulated health claims allowed on food packages in included men in Highlight 8
Canada • Updated to current DSM-5 criteria used for diagnosing
Chapter 3—Digestion, Absorption, and Transport Eating Disorders
• Canadian prevalence of digestive problems • New table showing factors that increase or decrease
BMR
Chapter 4—The Carbohydrates: Sugars, Starches, and • Distribution of body weights in Canadian adults
Fibres
• Canadian websites for eating disorders
• Recent guidelines for “added sugars” with a statement
about Health Canada’s proposed labelling changes for Chapter 9—Weight Management: Overweight, Obesity,
carbohydrates and Underweight
• Updated information about alternative sweeteners ap- • Updated data on self-reported prevalence of obesity in
proved for use in Canada (e.g., Stevia and Saccharin) Canadian adults
• Added FTO gene as possible contributor to obesity
Chapter 5—The Lipids: Triglycerides, Phospholipids,
and Sterols • A dded Gastric Sleeve procedure under Bariatric
Surgeries
• Data from the 2012–2013 Canadian Community Health
Measures survey (CHMS)—for example, for blood • Added Gluten-free Diet to Table H9-2 – Popular Diets
cholesterol Compared
• Added more gender specific warning signs of CVD & • Eating Well with Canada’s Food Guide added to eating
Stroke plans
• Added a statement to watch for Health Canada’s pro- • Dietary guidance for Canadians
posed changes to the way fats are identified on Food • Canadian classifications for underweight, overweight,
Labels and obesity
• Added fish oil composition to Figure 5-6 that compares • Canadian prevalence for underweight, overweight, and
the fatty acid composition of dietary fats obesity (CCHS data)
• Provided further clarifications on the way molecules Chapters 10–14 present a functional approach to the
containing fat are described micronutrients.
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may be suppressed from the eBook and/or eChapter(s). Nelson Education reserves the right to remove additional content at any time if subsequent rights restrictions require it.
xx
• Canadian’s electrolyte intakes from food (CCHS data) • Includes information and references to ‘Physical Activ-
• Map of water hardness across Canada ity Readiness Medical Examination for Pregnancy’ form
(PARMed-X) for PREGNANCY
• New Highlight: Fluid Balance
• Includes information and references regarding Health
Chapter 12—The Antioxidant Nutrients Canada’s documents on Folate, Iron, and omega-3 fatty
• Updated figures showing the amounts of select anti- acids during pregnancy
oxidant nutrients found in commonly consumed foods • Includes information and references regarding concerns
sorted by food group and compared with the DRI of Inuit and First Nations people about environmental
• Map of selenium distribution across Canadian prairie soils contamination of traditional aboriginal foods
Chapter 13—Nutrients for Bone Health • Includes information regarding mandatory disclosure of
• Added role of calcium in inflammation caffeine in recently transitioned caffeinated-energy drinks
(from NHPs to Foods) that are now labelled as foods
• Expanded acknowledged role of vitamin A in bone
health • Includes information regarding marketing of breast-
milk substitutes
• Added role of vitamin C in bone health
• Updated figures showing the amounts of select bone Chapter 17—Life Cycle Nutrition: Infancy, Childhood,
health nutrients found in commonly consumed foods and Adolescence
sorted by food group and compared with the DRI • Includes recently released Physical Activity and Seden-
• New section: About Bones tary Behavior Guidelines for infants and pre-schoolers
• Map of fluoridated public water supplies across Canada •
Includes references to the 2011 version of Canada’s
Food Guide
• Canadian’s intake of key bone health nutrients from
food (CCHS data) • Includes 2013 Health Canada Report on Lead
• Includes updated information on childhood obesity
Chapter 14—Nutrients for Blood Health
• Includes updated information on Canada’s Food Strategy
• Added mention of vitamin B-12 in blood health
• Includes Health Canada’s recent policy on caffeinated-
• Expanded Vitamin K role in blood health
energy drinks
• Updated figures showing the amounts of select blood
health nutrients found in commonly consumed foods Chapter 18—Life Cycle Nutrition: Adulthood and the
sorted by food group and compared with the DRI Later Years
• New section: About Blood • Includes more information on genetics and aging
Chapter 15—Fitness: Physical Activity, Nutrients, and • Includes newer recommendations and references on
Body Adaptations high quality protein intake and muscle synthesis during
the ageing process
• Added carbohydrate loading
• Added a new subheading on alcohol under ‘Nutrition-
•
Added consumption of low glycemic index foods and Related Concerns for Older adults
athletic performance
Chapter 19—Diet and Health
•
Reorganized Highlight 15 to follow outline in 2009 joint
position paper—Nutrition and Athletic Performance— • Includes an update to the leading causes of death in
from Dietitians of Canada, American Dietetic Associa- Canada
tion, and American College of Sports Medicine • Includes updated Canadian Cardiology Guidelines for
•
Added in “Exercise is Medicine” as a resource in Nutri- Cardiovascular risk assessment, e.g., Canadian algo-
tion on the Net rithm for estimating 10-year risk for heart disease
• 2011 Canadian Physical Activity Guidelines for adults • Added a statement in the Diabetes section about the
Can Diab Assoc ‘Beyond the Basics’ carbohydrate count-
• Canadians, physical activity levels
ing chart (which now appears in Appendix G)
• Discussion on nutrients of concern expanded to include
• Includes updated adult blood lipid reference values
calcium and vitamin D
• Includes updated sodium recommendations for those
Chapter 16—Life Cycle Nutrition: Pregnancy and diagnosed with hypertension
Lactation
• Includes updated Recommendations and References Chapter 20—Consumer Concerns about Food and Water
for a healthy diet and lifestyle behaviours for would-be • Updated Canadian estimates of domestically acquired
fathers foodborne illness
• Includes information and References regarding the ef- • Added some information regarding XL E. coli outbreak
fects of obesogens during critical periods of development in Alberta
• Includes clarifications regarding weight gain guidelines • Added recent Health Canada statement regarding man-
during pregnancy datory labelling of Mechanically Tenderized Beef (MTB)
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may be suppressed from the eBook and/or eChapter(s). Nelson Education reserves the right to remove additional content at any time if subsequent rights restrictions require it.
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Language: French
PAR
GASTON LEMAY
PARIS
G. CHARPENTIER, LIBRAIRE-ÉDITEUR
13, RUE DE GRENELLE-SAINT-GERMAIN, 13
1879
Tous droits réservés.
PARIS. — IMPRIMERIE Vve P. LAROUSSE ET Cie
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A mes compagnons de voyage
A l’État-major
et à l’Équipage de la JUNON
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G. L.
DE MARSEILLE A GIBRALTAR
En mer, 2 août.
3 août.
4 août.