Table Of ContentN u t r i t i o n Basics
FOR BETTER HEALTH AND PERFORMANCE
THIRD EDITION
LIZ APPLEGATE, PH.D.
Kendall Hunt
publishing company
Cover images © Shutterstock.com
All interior figures are reprinted by permission of Liz Applegate, Ph.D.
All interior photos © Shutterstock.com
Kendall Hunt
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Copyright© 2004, 2006, 2011 by Liz Applegate, Ph.D.
ISBN 978-1-5249-2368-6
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Dedication ............................................................................... vi
Acknowledgments ................................................................... vii
• Speaking of Nutrition ... Some Basics ......................... 1
What Are Nutrients, Their Basic Functions, and How Much Do You Need (the RDA)? ........ 1
How Does Your Body Cope? ........................................................................................... 5
Inside Work-The Process of Digestion and Absorption ................................................... 6
FJ
Protein-The Versatile Nutrient.. ................................. 11
Understanding Protein Structure and Function ................................................................ 11
Processing Protein in the Body ..................................................................................... 17
Protein Deficiency and Requirement. ............................................................................. 25
Making Protein Food Choices ....................................................................................... 32
IJ
Calories-The Energy Basis of Nutrition ..................... .43
Energy Value of Foods .................................................................................................. 43
Determining Energy Needs ........................................................................................... 49
II
Carbohydrates-The Energy Nutrient .......................... 59
Carbohydrate Structure and Food Sources ..................................................................... 59
Carbohydrate Digestion ................................................................................................ 67
Understanding the Power of Fiber ................................................................................. 71
Carbohydrate Energy Metabolism ................................................................................. 76
IJll
Fat-The Misunderstood Nutrient ............................... 91
The Function of Fat ...................................................................................................... 91
Fat Types and Food Sources .......................................................................................... 92
Essential Fats and Their Role in Health .......................................................................... 95
Fat in Food-Processing ............................................................................................... 97
Fat Digestion, Absorption, and Transport. ..................................................................... 103
Fat Energy Metabolism ................................................................................................ 107
Bringing It All Together-Energy Metabolism
(Protein, Carbohydrate, and Fat) ................................................................................ 108
Cholesterol-Its Vital Roles and Transport in the Body .................................................. 113
• Keep Your Heart Healthy with the Right Foods ........... 121
The Lipoprotein Story and Heart Disease ...................................................................... 121
Heart Disease Risk Factors-Are You at Risk? .............................................................. 127
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iv Contents
The Role of Diet-Fat, Cholesterol, Fiber, and More ..................................................... 129
Dietary Recommendations to Reduce Your Risk for Heart Disease ................................. 132
Daily Value for Fat and Saturated Fat and Using Food Labels ........................................ 134
• Obesity, Weight Control, and Eating
Disorders-The Facts ................................................ 139
Obesity Statistics ........................................................................................................ 139
Healthy Body Weight- Is Yours? ................................................................................. 140
Body Fat Distribution and Fat Cell Development .......................................................... 144
Food Intake Control ................................................................................................... 150
Obesity Causes-Why Energy Balance Becomes Skewed .............................................. 153
Weight Loss Options- What Works, What to Avoid ..................................................... 156
Eating Disorders-Prevalence and Problems ................................................................ 160
II
Minerals-From Bones to Hormones-The Work
Hard Nutrients ......................................................... 167
Minerals- Their Origin and Path through the Food Chain ............................................. 167
Bioavailability ............................................................................................................ 169
Major Minerals ........................................................................................................... 170
Trace Minerals ........................................................................................................... 178
IJ
Vitamins-The Wondrous Regulatory Nutrients ......... 193
Roles and Classification of Vitamins ............................................................................ 193
Water-Soluble Vitamins .............................................................................................. 196
Fat-Soluble Vitamins ................................................................................................... 210
Do You Need a Vitamin-Mineral Supplement? ............................................................... 218
Im
Special Topics That May Save Your Life! .................... 225
Nutritional Impact of Alcohol ..................................................................................... 225
Chronic Disease- Cancer ............................................................................................ 231
Your Diet, Genetics and Health: Nutrigenomics ............................................................ 235
ID
Nutrition and Athletic Performance ........................... 239
Energy Use During Exercise- Role of Carbohydrate and Fat.. ........................................ 239
Importance of Carbohydrates for Performance and Recovery ........................................ 244
Water and Sports Drinks- What's Best to Drink and How Much ................................... 249
Performance Boosting Aids- What Works and What to Avoid ...................................... 252
Contents v
fl
Pulling It All Together-Dietary Guidelines
for Americans and Food Labeling .............................. 255
Dietary Guidelines-Principles for Healthy Eating and Physical Activity ........................ 255
Understanding the Dietary Guidelines ......................................................................... 257
Basics of Healthy Eating and Physical Activity Patterns ................................................ 259
What Does a Healthy Eating Pattern Look Like? ............................................................ 261
Food Groups .............................................................................................................. 264
Limits on Certain Food Components as Part of a Healthy Eating Pattern ........................ 268
How Do I "Shift" to a Healthy Eating Pattern? .............................................................. 273
Translating the Dietary Guidelines into Action ............................................................. 276
Using Food Labels for Healthier Eating ........................................................................ 277
Appendix ................................................................. 283
Diet Project (with forms) ............................................................................... 284
Table of Contents for Food Composition Table ................................................. 309
Food Composition Table .................................................................................. 312
Runner's World Articles ................................................................................. 454
2015-2020 Dietary Guidelines ......................................................................... 459
ChooseMyPlate.gov ........................................................................................ 505
MyP late Dietary Checklist ............................................................................... 510
Dietary Supplements: What You Need to Know ................................................ 515
Website References ......................................................................................... 518
About the Author ..................................................... 519
Index ....................................................................... 521
D
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To students; thank you for your dedication to learning.
vi
This third edition of Nutrition Basics for Better Health and Performance
reflects the new U.S. Dietary Guidelines for Americans published in early
2011 and other new research and updates on the previous edition's text.
Creation of this book took numerous dedicated and supportive indi
viduals who had the vision for its completion and were willing to see to
every last detail.
As you look through this text, please note the wonderful illustrations/graphics,
much of which was created by Steve Oerding of UC Davis' Mediaworks Informa
tion and Education Technology Group. His expert work has given me the opportu
nity to put concepts and ideas in nutrition to life. What once were mind-boggling
concepts have now become enjoyable and understandable for students. Thank
you Steve. Thank you too to the Regents of the University of California for giving
permission to utilize these illustrations.
I also wish to thank teaching assistants past and present for their help with
this text. Marlia Braun and Sandra Samarron gave much time and insight to ear
lier editions of this book. This year, I looked to teaching assistants Rachel Scherr
and Mary Nicole Henderson for guidance on how to clarify this text given their
expertise in the Nutrition 10 course. Thank you for your help.
Thanks to the amazing team at Kendall Hunt Publishing who made every
thing run so smoothly. Editor Beth Klipping and project manager Amanda Smith's
organization, guidance and creativity are without parallel.
My family provides a tremendous source of support to me-I'd like to thank
my husband Jeff and my children Grant and Natalie.
Lastly, I'd like to thank the thousands of inquisitive and energetic students
whom I have had the honor to instruct. With some quick math, I realized that I
have taught over 60,000 students during my 30+ year career and these students
helped to shape the delivery and course content. They also continue to inspire me
to reach for my best as a teacher.
- Liz Applegate, Ph.D., UC Davis, 2016
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