Health the basics 12th edition chapter 1 pdf

Health THE BASICS

Rebecca J. Donatelle

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290 | part fOur | Building Healthy Lifestyles

STUDY PLAN Customize your study plan—and master your health!—in the Study Area of

PoP QuIZ Visit MasteringHealth to personalize your study plan with Chapter review Quizzes and Dynamic Study Modules.

LO 1 | essential Nutrients for Health 1. What is the most crucial nutrient

for life? a. Water b. Fiber c. Minerals d. Starch

2. Which of the following nutrients is critical for the repair and growth of body tissue? a. Carbohydrates b. Proteins c. Vitamins d. Fats

3. Which of the following substances helps move food through the digestive tract? a. Folate b. Fiber c. Minerals d. Starch

4. What substance provides energy, promotes healthy skin and hair, insulates body organs, helps maintain body temperature, and contributes to healthy cell function? a. Fats b. Fibers c. Proteins d. Carbohydrates

5. Which of the following fats is a healthier fat to include in the diet? a. Trans fat b. Saturated fat c. Unsaturated fat d. Hydrogenated fat

6. Which vitamin maintains bone health? a. B12 b. D c. B6 d. Niacin

amounts of various nutrients, as well as the %DV, which is the percentage of recommended daily values those amounts represent.

LO 3 | How Can I eat More Healthfully? With a little menu planning, veg-

etarianism can be a healthful lifestyle choice, providing plenty of nutrients, plus fiber and phytochemicals, typi- cally with less saturated fat and fewer calories.

Although some people may benefit from taking vitamin and mineral sup- plements, a healthy diet is the best way to give your body the nutrients it needs.

College students face unique chal- lenges in eating healthfully. Learning to make better choices, to eat health- fully on a budget, and to eat nutri- tionally in the dorm are all possible when you use the information in this chapter.

LO 4 | Food Safety: A growing Concern Organic foods are grown and pro-

duced without the use of toxic and persistent synthetic pesticides, fertiliz- ers, antibiotics, hormones, or genetic modification. The USDA offers certifi- cation of organic farms and regulates claims regarding organic ingredients used on food labels.

Foodborne illnesses can be traced to contamination of food at any point from fields to the consumer’s kitchen. To keep food safe at home, follow four steps: Clean, separate, cook, and chill.

Food allergies, celiac disease, food intolerances, GM foods, and other food safety and health concerns are becoming increasingly important to health-wise consumers. Recognizing potential risks and taking steps to prevent problems are part of a sound nutritional plan.

CHAPTEr RevIew To hear an MP3 Tutor Session, scan here or visit the Study Area in MasteringHealth.

LO 1 | essential Nutrients for Health Nutrition is the science of the rela-

tionship between physiological function and the essential elements of the foods we eat. The Dietary Reference Intakes (DRIs) are recom- mended nutrient intakes for healthy people.

The essential nutrients include water, proteins, carbohydrates, fats, vita- mins, and minerals. Water makes up 50 to 60 percent of our body weight and is necessary for nearly all life processes. Proteins are major compo- nents of our cells and tissues and are key elements of antibodies, enzymes, and hormones. Carbohydrates are our primary sources of energy. Fats provide energy while we are at rest and for long-term activity. They also play important roles in maintaining body temperature, cushioning and protecting organs, and promoting healthy cell function. Vitamins are organic compounds, and minerals are inorganic elements. We need these micronutrients in small amounts to maintain healthy body structure and function.

LO 2 | Nutritional guidelines A healthful diet is adequate, moder-

ate, balanced, varied, and nutrient dense. The Dietary Guidelines for Americans and the MyPlate plan provide guidelines for healthy eating. These recommendations, developed by the USDA, place emphasis on bal- ancing calories and understanding which foods to increase and which to decrease.

The Nutrition Facts label on food labels identifies the serving size, number of calories per serving, and

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262

1 List the six classes of nutrients, and explain the primary functions of each and their roles in maintaining long-term health.

2 Describe nutritional guidelines and recommendations, including the Dietary Guidelines for Americans and the MyPlate food guidance system.

3 Discuss how to eat healthfully, including how to read food labels, vegetarianism, organic foods, the role of dietary supplements, and the unique challenges that college students face.

4 Explain food safety concerns facing Americans and people in other regions of the world.

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nutrition: eating for a Healthier You9

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cHapter 9 | Nutrition: Eating for a Healthier You | 263

two groups—vitamins and minerals—are needed in smaller amounts, so they are called micronutrients.

Before the body can use food, the diges- tive system must break down larger food

particles into smaller, more usable forms. The digestive process is the sequence of functions by which the body breaks down foods into molecules small enough to be absorbed, and excretes the wastes.

recommended intakes for nutrients

In the next sections, we discuss each nutrient group and identify how much of each you need. These

recommended amounts are known as the Dietary Refer- ence Intakes (DRIs) and are published by the Food and Nutrition Board of the Institute of Medicine. The DRIs estab- lish the amount of each nutrient needed to prevent deficien- cies or reduce the risk of chronic disease, as well as identify maximum safe intake levels for healthy people. The DRIs are umbrella guidelines and include the following categories:

Recommended Dietary Allowances (RDAs) are daily nutrient intake levels meeting the nutritional needs of 97 to 98 percent of healthy individuals.

Adequate Intakes (AIs) are daily intake levels assumed to be adequate for most healthy people. AIs are used when there isn’t enough research to support estab- lishing an RDA.

Tolerable Upper Intake Levels (ULs) are the highest amounts of a nutrient that an individual can consume daily without risking adverse health effects.

Acceptable Macronutri- ent Distribution Ranges (AMDRs) are ranges of pro- tein, carbohydrate, and fat intake that provide adequate nutrition, and they are asso- ciated with a reduced risk for chronic disease.

Whereas the RDAs, AIs, and ULs are expressed as amounts— usually milligrams (mg) or micrograms (μg)—AMDRs are expressed as percentages. The AMDR for protein, for example, is 10 to 35 percent, meaning that no less than 10 percent and no more than 35 percent of the calories you consume should come from proteins. But that raises a new question: What are calories?

advice about food comes at us from all direc-tions: from the Internet, popular mag-azines, television, friends, and neighbors. Even when backed by research, this advice can be contradic- tory. Some studies indicate that a bal- anced high-fat diet can be healthful, whereas other studies support con- suming a low-fat diet. Choosing what to eat and how much to eat from this media-driven array of food advice can be mind-boggling. For some, this can cause unnecessary anxiety about eating and lead to a lifetime of cycling on and off diets.1 Why does something that can be a source of pleasure end up being a prob- lem for so many of us? What influences our eat- ing habits, and how can we learn to eat more healthfully?

The answers to these questions aren’t as simple as they may seem. When was the last time you ate because you felt truly hungry? True hunger occurs when our brains initiate a physiological response that prompts us to seek food for the energy and nutrients that our bodies require to maintain proper functioning. Often, people in the United States don’t eat in response to hunger—instead, we eat because of appetite, a learned psychological desire to consume food. Hunger and appetite are not the only forces influencing our desire to eat. Cultural factors, food advertising, perceived nutritional value, social interaction, emotions, and financial means are other factors.

Nutrition is the science that investigates the relationship between physiological function and the essential elements of the foods we eat. With an understanding of nutrition, you will be able to make more informed choices about your diet. Your health depends largely on what you eat, how much you eat, and the amount of exercise that you get throughout your life. The next few chapters focus on fundamental principles of nutrition, weight management, and exercise.

LO 1 | essentiaL NutrieNts for HealtH List the six classes of nutrients, and explain the primary functions of each and their roles in maintaining long-term health.

Food provides the chemicals we need for activity and body maintenance. Our bodies cannot synthesize certain essential nutrients (or cannot synthesize them in adequate amounts); we

must obtain them from the foods we eat. Of the six groups of essential nutri- ents, the four we need in the largest amounts— water, proteins, carbohy- drates, and fats—are called macronutrients. The other

WHY SHouLD I CArE?

The nutritional choices you make during college can

have both immediate and lasting effects on your health. Thousands

of studies associate what we eat with chronic diseases such as diabetes,

heart disease, hypertension, stroke, osteoporosis, and

many types of cancer.

Hear It! Podcast Want a study podcast for this

chapter? download Nutrition: Eating

for Optimum Health, available

on

hunger The physiological impulse to seek food. nutrients The constituents of food that sustain humans physiologically: water, proteins, carbohydrates, fats, vitamins, and minerals. appetite The learned desire to eat; normally accompanies hunger but is more psychological than physiological. nutrition The science that investigates the relationship between physiological function and the essential elements of foods eaten. digestive process The process by which the body breaks down foods into smaller components and either absorbs or excretes them. Dietary Reference Intakes (DRIs) Set of recommended intakes for each nutrient published by the Institute of Medicine.

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Get Your StudentS Ready!

NeW! study Plan tied to learning outcomes Numbered learning outcomes now introduce every chapter and mini-chapter,

giving students a roadmap for their reading. Each chapter concludes with a

Study Plan, which summarizes key points of the chapter and provides review

questions and critical thinking questions to check understanding, all tied to

the chapter’s learning outcomes and assignable in MasteringHealth.

NeW! ABC News lecture launchers New videos from ABC News bring personal health

to life and spark discussion with up-to-date hot

topics such as stress among millennials, hate crimes,

and rates of heroin use. Assignable multiple-choice

questions available in MasteringHealth provide

wrong-answer feedback to redirect students to the

correct answer.

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156

FocusON

LearNiNg OutcOmes

1 Define sexual identity and discuss its major components, including biology, gender identity, gender roles, and sexual orientation.

2 Identify the primary structures of male and female reproductive anatomy and explain the functions of each.

3 List and describe the stages of the human sexual response and classify types of sexual dysfunctions.

4 explain the options available for the expression of one’s sexuality and discuss the components of healthy and responsible sexuality.

associated with being male or female, experiencing attraction, being in love, and being in relationships that include sexual intimacy. Having a comprehen- sive understanding of your sexuality will help you make responsible and sat- isfying decisions about your behaviors and your interpersonal relationships.

LO 1 | YOur sexual IdentIty Define sexual identity and discuss its major components, including biology, gender iden- tity, gender roles, and sexual orientation.

Sexual identity, the recognition and acknowledgment of oneself as a sexual being, is determined by a complex

Human sexuality is complex and involves physical health, personal values, and interpersonal relation- ships, as well as cultural traditions, social norms, new technologies, and changing political agendas. Sexuality is much more than sexual feelings or intercourse. Rather, it includes all the thoughts, feelings, and behaviors

Your understanding of gender roles, your contact with people of various gender identities or sexual orientations, and your own degree of emotional maturity can all affect your sense of sexual identity.

Understanding Your Sexuality

sexuality Thoughts, feelings, and behaviors associated with being male or female, experienc- ing attraction, being in love, and being in relation- ships that include sexual intimacy. sexual identity Recognition of oneself as a sexual being; a composite of biological sex char- acteristics, gender identity, gender roles, and sexual orientation.

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280 | part fOur | Building Healthy Lifestyles

increases the risk for a stroke.47 The Academy of Nutrition and Dietetics recommends that, though some people benefit from taking supplements, a healthy diet is the best way to give your body what it needs.48 Be aware that supplements can interact with certain medications, including aspirin, diuretics, and steroids, which may result in potential problems.

If you do decide to take a multivitamin, choose brands that contain the US Phar-

macopeia or Consumer Lab seal. This ensures that the supplement has been reviewed, is free of toxic ingre-

dients, and contains the ingredi- ents stated on the label. Store your supplements in a dark, dry place

(not the bathroom or other damp

B12, and D, as well as calcium, iron, zinc, and other miner- als; however, many foods are fortified with these nutrients, or vegans can obtain them from supplements. Vegans also have to pay more atten- tion to the amino acid con- tent of their foods, but eating a variety of types of plant foods throughout the day

will provide adequate amounts of protein. Pregnant women, older adults, sick people, and families with young children who are vegans need to take special care to ensure that their diets are ade- quate. In all cases, seek advice from a health care professional if you have questions.

supplements: research on the Daily Dose Dietary supplements are products containing one or more die- tary ingredients taken by mouth and intended to supplement existing diets. Ingredients range from vitamins, minerals, and herbs to enzymes, amino acids, fatty acids, and organ tissues. They can come in tablet, capsule, liquid, powder, and other forms. Because consumers see dietary supplements as an easy fix to improve their less than healthy diets, sales have skyrocketed.

It is important to note that dietary supplements are not reg- ulated like foods or drugs. The FDA does not evaluate the safety and efficacy of supplements prior to their marketing, and it can take action to remove a supplement from the market only after the product has been proved harmful. Currently, the United States has no formal guidelines for supplement market- ing and safety, and supplement manufacturers are responsible for self-monitoring their activities.

Do you really need to take dietary supplements? The Office of Dietary Supplements, part of the National Institutes of Health, states that some supplements may help ensure that you get adequate amounts of essential nutrients if you don’t consume a variety of foods, as recommended in the Dietary Guidelines for Americans. However, dietary supplements are not intended to prevent or treat disease, and recently the U.S. Pre-

ventive Services Task Force con- cluded that there is insufficient evidence to recommend that healthy people take multivita- min/mineral supplements to prevent cardiovascular disease or can-

cer.45 Those who may benefit from using multivitamin/mineral supplements include pregnant and breast-feeding women, older adults, vegans, people on a very low-calorie weight-loss diets, alcohol-dependent individ- uals, and patients with malabsorption problems or other significant health problems.

dietary supplements Products taken by mouth and containing dietary ingredients such as vitamins and minerals that are intended to supplement existing diets.

Scan the Qr code to see how different dietary choices You make today can affect your overall health tomorrow.

WHICH paTh WouLD You TAKE ?

The wisdom of taking other types of supplements, as opposed to consuming nutrients in whole foods, is also unproven. For example, the benefit of fish consumption in reducing the risk for cardiovascular disease is well-established, but studies have shown conflicting results about fish-oil supplements.46

Taking high-dose supplements of the fat-soluble vitamins A, D, and E can be harmful or even fatal. Too much vitamin A, for example, can damage the liver, and excessive vitamin E

Adopting a vegetarian diet can be a very healthy way to eat. Take care to prepare your food healthfully by avoiding added sugars and excessive sodium. Make sure you get comple- mentary essential amino acids throughout the day. Meals like this tofu and vegetable stir-fry can be further enhanced by adding a whole grain, such as brown rice.

WHAT Do you THINK?

Why are so many people becoming vegetarians?

How easy is it to be a vegetarian on your campus?

What concerns about vegetarianism do you have, if any?

M13_DONA3268_12_SE_C09.indd 280 18/09/15 7:30 PM

280 | part fOur | Building Healthy Lifestyles

increases the risk for a stroke.47 The Academy of Nutrition and Dietetics recommends that, though some people benefit from taking supplements, a healthy diet is the best way to give your body what it needs.48 Be aware that supplements can interact with certain medications, including aspirin, diuretics, and steroids, which may result in potential problems.

If you do decide to take a multivitamin, choose brands that contain the US Phar-

macopeia or Consumer Lab seal. This ensures that the supplement has been reviewed, is free of toxic ingre-

dients, and contains the ingredi- ents stated on the label. Store your supplements in a dark, dry place

(not the bathroom or other damp

B12, and D, as well as calcium, iron, zinc, and other miner- als; however, many foods are fortified with these nutrients, or vegans can obtain them from supplements. Vegans also have to pay more atten- tion to the amino acid con- tent of their foods, but eating a variety of types of plant foods throughout the day

will provide adequate amounts of protein. Pregnant women, older adults, sick people, and families with young children who are vegans need to take special care to ensure that their diets are ade- quate. In all cases, seek advice from a health care professional if you have questions.

supplements: research on the Daily Dose Dietary supplements are products containing one or more die- tary ingredients taken by mouth and intended to supplement existing diets. Ingredients range from vitamins, minerals, and herbs to enzymes, amino acids, fatty acids, and organ tissues. They can come in tablet, capsule, liquid, powder, and other forms. Because consumers see dietary supplements as an easy fix to improve their less than healthy diets, sales have skyrocketed.

It is important to note that dietary supplements are not reg- ulated like foods or drugs. The FDA does not evaluate the safety and efficacy of supplements prior to their marketing, and it can take action to remove a supplement from the market only after the product has been proved harmful. Currently, the United States has no formal guidelines for supplement market- ing and safety, and supplement manufacturers are responsible for self-monitoring their activities.

Do you really need to take dietary supplements? The Office of Dietary Supplements, part of the National Institutes of Health, states that some supplements may help ensure that you get adequate amounts of essential nutrients if you don’t consume a variety of foods, as recommended in the Dietary Guidelines for Americans. However, dietary supplements are not intended to prevent or treat disease, and recently the U.S. Pre-

ventive Services Task Force con- cluded that there is insufficient evidence to recommend that healthy people take multivita- min/mineral supplements to prevent cardiovascular disease or can-

cer.45 Those who may benefit from using multivitamin/mineral supplements include pregnant and breast-feeding women, older adults, vegans, people on a very low-calorie weight-loss diets, alcohol-dependent individ- uals, and patients with malabsorption problems or other significant health problems.

dietary supplements Products taken by mouth and containing dietary ingredients such as vitamins and minerals that are intended to supplement existing diets.

Scan the Qr code to see how different dietary choices You make today can affect your overall health tomorrow.

WHICH paTh WouLD You TAKE ?

The wisdom of taking other types of supplements, as opposed to consuming nutrients in whole foods, is also unproven. For example, the benefit of fish consumption in reducing the risk for cardiovascular disease is well-established, but studies have shown conflicting results about fish-oil supplements.46

Taking high-dose supplements of the fat-soluble vitamins A, D, and E can be harmful or even fatal. Too much vitamin A, for example, can damage the liver, and excessive vitamin E

Adopting a vegetarian diet can be a very healthy way to eat. Take care to prepare your food healthfully by avoiding added sugars and excessive sodium. Make sure you get comple- mentary essential amino acids throughout the day. Meals like this tofu and vegetable stir-fry can be further enhanced by adding a whole grain, such as brown rice.