Personal Nutrition, 10th Edition

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0–0.5 0.2 0.3 2 5 1.7 0.1 65 0.4 125 40 400 10 4   2.0
0.5–1 0.3 0.4 4 6 1.8 0.3 80 0.5 150 50 500 10 5   2.5
Children
1–3 0.5 0.5 6 8 2 0.5 150 0.9 200 15 300 15 6 30
4–8 0.6 0.6 8 12 3 0.6 200 1.2 250 25 400 15 7 55
Males
9–13 0.9 0.9 12 20 4 1.0 300 1.8 375 45 600 15 11 60
14–18 1.2 1.3 16 25 5 1.3 400 2.4 550 75 900 15 15 75
19–30 1.2 1.3 16 30 5 1.3 400 2.4 550 90 900 15 15 120
31–50 1.2 1.3 16 30 5 1.3 400 2.4 550 90 900 15 15 120
51–70 1.2 1.3 16 30 5 1.7 400 2.4 550 90 900 15 15 120
.70 1.2 1.3 16 30 5 1.7 400 2.4 550 90 900 20 15 120
Females
9–13 0.9 0.9 12 20 4 1.0 300 1.8 375 45 600 15 11 60
14–18 1.0 1.0 14 25 5 1.2 400 2.4 400 65 700 15 15 75
19–30 1.1 1.1 14 30 5 1.3 400 2.4 425 75 700 15 15 90
31–50 1.1 1.1 14 30 5 1.3 400 2.4 425 75 700 15 15 90
51–70 1.1 1.1 14 30 5 1.5 400 2.4 425 75 700 15 15 90
.70 1.1 1.1 14 30 5 1.5 400 2.4 425 75 700 20 15 90
Pregnancy
18 1.4 1.4 18 30 6 1.9 600 2.6 450 80 750 15 15 75
19–30 1.4 1.4 18 30 6 1.9 600 2.6 450 85 770 15 15 90
31–50 1.4 1.4 18 30 6 1.9 600 2.6 450 85 770 15 15 90
Lactation
18 1.4 1.6 17 35 7 2.0 500 2.8 550 115 1200 15 19 75
19–30 1.4 1.6 17 35 7 2.0 500 2.8 550 120 1300 15 19 90
31–50 1.4 1.6 17 35 7 2.0 500 2.8 550 120 1300 15 19 90

NOTE: For all nutrients, values for infants are AI. c

Vitamin A recommendations are expressed as retinol activity equivalents (RAE).
a
Niacin recommendations are expressed as niacin equivalents (NE), except for recommenda- d
Vitamin D recommendations are expressed as cholecalciferol and assumes minimal sun exposure.
tions for infants younger than 6 months, which are expressed as preformed niacin. e
Vitamin E recommendations are expressed as a-tocopherol.
b
Folate recommendations are expressed as dietary folate equivalents (DFE).
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0–0.5 120 180 400 200 100 30 0.27 2 110 15 200   0.003   0.01   0.2 2
0.5–1 370 570 700 260 275 75 11 3 130 20 220 0.6 0.5 5.5 3
Children
1–3 1000 1500 3000 700 460 80 7 3 90 20 340 1.2 0.7 11 17
4–8 1200 1900 3800 1000 500 130 10 5 90 30 440 1.5 1.0 15 22
Males
9–13 1500 2300 4500 1300 1250 240 8 8 120 40 700 1.9 2 25 34
14–18 1500 2300 4700 1300 1250 410 11 11 150 55 890 2.2 3 35 43
19–30 1500 2300 4700 1000 700 400 8 11 150 55 900 2.3 4 35 45
31–50 1500 2300 4700 1000 700 420 8 11 150 55 900 2.3 4 35 45
51–70 1300 2000 4700 1000 700 420 8 11 150 55 900 2.3 4 30 45
.70 1200 1800 4700 1200 700 420 8 11 150 55 900 2.3 4 30 45
Females
9–13 1500 2300 4500 1300 1250 240 8 8 120 40 700 1.6 2 21 34
14–18 1500 2300 4700 1300 1250 360 15 9 150 55 890 1.6 3 24 43
19–30 1500 2300 4700 1000 700 310 18 8 150 55 900 1.8 3 25 45
31–50 1500 2300 4700 1000 700 320 18 8 150 55 900 1.8 3 25 45
51–70 1300 2000 4700 1200 700 320 8 8 150 55 900 1.8 3 20 45
.70 1200 1800 4700 1200 700 320 8 8 150 55 900 1.8 3 20 45
Pregnancy
18 1500 2300 4700 1300 1250 400 27 12 220 60 1000 2.0 3 29 50
19–30 1500 2300 4700 1000 700 350 27 11 220 60 1000 2.0 3 30 50
31–50 1500 2300 4700 1000 700 360 27 11 220 60 1000 2.0 3 30 50
Lactation
18 1500 2300 5100 1300 1250 360 10 13 290 70 1300 2.6 3 44 50
19–30 1500 2300 5100 1000 700 310 9 12 290 70 1300 2.6 3 45 50
31–50 1500 2300 5100 1000 700 320 9 12 290 70 1300 2.6 3 45 50

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Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.
 ay) a

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0–0.5 — — — — — 600 25 —
0.5–1 — — — — — 600 38 —
Children
1–3 10 30 300 1000 400 600 63 200
4–8 15 40 400 1000 650 900 75 300
Adolescents
9–13 20 60 600 2000 1200 1700 100 600
14–18 30 80 800 3000 1800 2800 100 800
Adults
19–70 35 100 1000 3500 2000 3000 100 1000
.70 35 100 1000 3500 2000 3000 100 1000
Pregnancy
18 30 80 800 3000 1800 2800 100 800
19–50 35 100 1000 3500 2000 3000 100 1000
Lactation
18 30 80 800 3000 1800 2800 100 800
19–50 35 100 1000 3500 2000 3000 100 1000
a
The UL for niacin and folate apply to synthetic forms obtained c
The UL for vitamin E applies to any form of supplemental ­
from supplements, fortified foods, or a combination of the two. a-tocopherol, fortified foods, or a combination of the two.
b
The UL for vitamin A applies to the preformed vitamin only.

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Infants
0–0.5 —e —e 1000 — — 40 4 — 45 — —   0.7 — — —
0.5–1 —e —e 1500 — — 40 5 — 60 — —   0.9 — — —
Children
1–3 1500 2300 2500 3000 65 40 7 200 90 1000 2   1.3 300 3 0.2
4–8 1900 2900 2500 3000 110 40 12 300 150 3000 3   2.2 600 6 0.3
Adolescents
9–13 2200 3400 3000 4000 350 40 23 600 280 5000 6 10 1100 11 0.6
14–18 2300 3600 3000 4000 350 45 34 900 400 8000 9 10 1700 17 1.0
Adults
19–50 2300 3600 2500 4000 350 45 40 1100 400 10,000 11 10 2000 20 1.0
51–70 2300 3600 2000 4000 350 45 40 1100 400 10,000 11 10 2000 20 1.0
.70 2300 3600 2000 3000 350 45 40 1100 400 10,000 11 10 2000 20 1.0
Pregnancy
18 2300 3600 3000 3500 350 45 34 900 400 8000 9 10 1700 17 1.0
19–50 2300 3600 2500 3500 350 45 40 1100 400 10,000 11 10 2000 20 1.0
Lactation
18 2300 3600 3000 4000 350 45 34 900 400 8000 9 10 1700 17 1.0
19–50 2300 3600 2500 4000 350 45 40 1100 400 10,000 11 10 2000 20 1.0
d
The UL for magnesium applies to synthetic forms obtained from supplements or drugs only. SOURCE: Adapted with permission from the Dietary Reference Intakes series, National
e
Source of intake should be from human milk (or formula) and food only. Academies Press. Copyright 1997, 1998, 2000, 2001, 2002, 2005 by the National Academy
NOTE: A UL was not established for vitamins and minerals not listed and for those age groups listed with of Sciences. Courtesy of the National Academies Press, Washington, D.C.
a dash (—) because of a lack of data, not because these nutrients are safe to consume at any level of
intake. All nutrients can have adverse effects when intakes are excessive.

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 What’s
Before you eat, think about what and how much food goes
on your plate or in your cup or bowl. Over the day, include
foods from all food groups: vegetables, fruits, whole grains,
low-fat dairy products, and lean protein foods.
Make half your plate fruits and vegetables.
on your plate? Make at least half your grains whole.
Switch to skim or 1% milk.
Vary your protein food choices.
Cut back on sodium and empty calories from solid fats and
added sugars.
Look out for salt (sodium) in foods you buy. Compare
sodium in foods and choose those with a lower number.
Drink water instead of sugary drinks. Eat sugary desserts
less often.
Make foods that are high in solid fats—such as cakes,
cookies, ice cream, pizza, cheese, sausages, and hot dogs—
occasional choices, not everyday foods.
Limit empty calories to less than 270 per day, based on
2,000-calorie diet.
Be physically active your way. Pick activities you like and do
each for at least 10 minutes at a time. Every bit adds up, and
health benefits increase as you spend more time being active.
VEGETABLES FRUITS GRAINS DAIRY PROTEIN FOODS
Eat more red, orange, Use fruits as snacks, Substitute whole- Choose skim (fat- Eat a variety of foods
and dark-green veg- salads, and desserts. grain choices for free) or 1% (low-fat) from the protein food
gies like tomatoes, At breakfast top your refined-grain breads, milk. They have the group each week,
sweet potatoes, cereal with bananas bagels, rolls, break- same amount of such as seafood,
and broccoli in main or strawberries: fast cereals, crackers, calcium and other beans and peas, and
dishes. add blueberries to rice, and pasta. essential nutrients as nuts as well as lean
pancakes. whole milk, but less meats, poultry, and
Add beans or peas Check the ingredients fat and calories. eggs.
to salads (kidney or Buy fruits that are list on product labels
chickpeas), soups dried, frozen, and for the words “whole” Top fruit salads and Twice a week, make
(split peas or lentils), canned (in water or or “whole grain” baked potatoes with seafood the protein
and side dishes (pinto 100% juice), as well as before the grain low-fat yogurt. on your plate.
or baked beans), or fresh fruits. ingredient name.
serve as a main dish. If you are lactose Choose lean meats
Select 100% fruit juice Choose products that intolerant, try and ground beef that
Fresh, frozen, and when choosing juices. name a whole grain lactose-free milk or are at least 90% lean.
canned vegetables first on the ingredi- fortified soymilk (soy
all count. Choose ents list. beverage). Trim or drain fat from
“reduced sodium” meat and remove skin
or “no-salt-added” from poultry to cut
canned veggies. fat and calories.

For a 2,000-calorle daily food plan, you need the amounts below from each food group.
To find amounts personalized for you, go to ChooseMyPlate.gov.

Eat 21/2 cups Eat 2 cups Eat 6 ounces Get 3 cups Eat 51/2 ounces
every day every day every day every day every day

What counts as a What counts as a What counts as What counts as a What counts as
cup? cup? an ounce? cup? an ounce?
1 cup of raw or 1 cup of raw or 1 slice of bread; 1 cup of milk, yogurt, 1 ounce of lean meat,
cooked vegetables cooked fruit or 1/2 cup of cooked or fortified soymilk; poultry, or fish; 1 egg;
or vegetable juice; 100% fruit juice; rice, cereal, or pasta; 11/2 ounces natural or 1 tbsp peanut butter;
2 cups of leafy 1/2 cup dried fruit 1 ounce of ready-to- 2 ounces processed 1/2 ounce nuts or

salad greens eat cereal cheese seeds: 1/4 cup beans

or peas

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 Tenth Edition

personal
nutrition
Marie A. Boyle
College of Sa i n t E li za b eth

Australia ● Brazil ● Mexico ● Singapore ● United Kingdom ● United States

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 This is an electronic version of the print textbook. Due to electronic rights restrictions,
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 Personal Nutrition, Tenth Edition © 2019, 2016, Cengage Learning, Inc.
Marie A. Boyle
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 In memory of Jesse, Dylan, Kate, McCauley,
and Elvis—my twinkling stars in the night
sky—and to all those who surround
themselves with lives even more fleeting
than their own. And to Maggie, Rex,
and Tess—may there always be time for
footprints in the sand.

— marie a . b oy l e

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 Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203
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About the Author

M a r i e A . Boy le , PhD, RD, received her BA in psychology from the Uni-

versity of Southern Maine and her MS and PhD in nutrition from Florida State
University in Tallahassee, Florida. She is author of the community nutrition text-
book Community Nutrition in Action: An Entrepreneurial Approach. She is Professor
of Nutrition at the College of Saint Elizabeth in Morristown, New Jersey. Her other
professional activities include serving as an author and reviewer for the Academy of
Nutrition and Dietetics. She coauthored the current Position Paper of the Academy
of Nutrition and Dietetics on Nutrition Security in Developing Nations: Sustainable
Food, Water, and Health, and serves as editor-in-chief of the Journal of Hunger and
Environmental Nutrition by Taylor & Francis Publishers. She is a member of the
Academy of Nutrition and Dietetics, the American Public Health Association, and
the Society for Nutrition Education and Behavior.

 v

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Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.
Contents in Brief

1 The Basics of Understanding Nutrition   3

Spotlight: How Do You Tell If It’s Nutrition Fact or Nutrition Fiction?   22

2 The Pursuit of a Healthy Diet 29

Spotlight: A Tapestry of Cultures and Cuisines   62

3 Anatomy for Nutrition’s Sake   71

Spotlight: Gut Feelings—Common Digestive Problems   89

4 The Carbohydrates: Sugar, Starch, and Fiber   95

Spotlight: Sweet Talk—Alternatives to Sugar   120

5 The Lipids: Fats and Oils   125

Spotlight: Diet and Heart Disease   149

6 The Proteins and Amino Acids   157

Spotlight: Vegetarian Eating Patterns   174

7 The Vitamins: A Functional Approach   181

Spotlight: Nutrition and Cancer Prevention   215

8 The Minerals and Water: A Functional Approach   223

Spotlight: Osteoporosis—The Silent Stalker of the Bones   249

9 Impact of Fluids and Beverages on Nutritional Health   257

Spotlight: Fetal Alcohol Spectrum Disorders   282

10 Weight Management  285
Spotlight: The Eating Disorders   320

11 Nutrition for Fueling Fitness & Sport   327

Spotlight: Athletes and Nutritional Supplements—Help or Hype?   354

12 The Life Cycle: Conception through the Later Years   361

Spotlight: Addressing Weight Problems in Children and Adolescents   395

13 Food Safety and the Global Food Supply   399

Spotlight: Global Food Insecurity   427

Appendixes A-1

Glossary G-1

Index I-1

vi

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Contents

1 The Basics of Understanding Nutrition 3

1.1 The Nutrients in Foods 5
The Energy-Yielding Nutrients 5
Vitamins, Minerals, and Water 5
1.2 Nutrition and Health Promotion 7
1.3 A National Agenda for Improving Nutrition and Health 9
T h e S av v y D in e r : 1.4 Eatin g Patt e r n f o r Lo n g e v it y 11

S co r e c a r d : T h e Lo n g e v it y Ga m e (O b j. 1.4) 13

1.5 Understanding Our Food Choices 14

Availability 15
Income, Food Prices, and Convenience 15
T h e S av v y D in e r : 1.6 Yo u C a n A ff o r d to Eat N ut r iti o us F o o ds —T ips f o r
S up e r m a r k e tin g 16

Advertising and the Media 16

Social and Cultural Factors 17
Personal Values or Beliefs 18
Other Factors That Affect Our Food Choices 19
N ut r iti o n Ac ti o n : 1.7 G o o d and Fast—A Guid e to Eatin g o n th e Run , o r H as Yo u r
Waistlin e B e e n S up e r si z e d? 20

S p o tli g ht: 1. 8 H o w D o Yo u T e ll I f I t ’ s N ut r iti o n Fac t o r N ut r iti o n Fi c ti o n? 22

2 The Pursuit of a Healthy Diet

2.1 The ABCs of Eating for Health 30
29

Adequacy 30
Balance 30
Calorie Control 31
Nutrient Density 31
Moderation 31
Variety 32
2.2 Nutrient Recommendations 33
The Dietary Reference Intakes (DRI) 33
The DRI for Nutrients 33
The DRI for Energy and the Energy Nutrients 36
2.3 The Challenge of Dietary Guidelines 37
N ut r iti o n Ac ti o n : G r a z e r ’ s Guid e to S m a r t S nac k in g (O b j. 2 . 3) 39

2.4 Introducing the MyPlate Food Planning Tool 41

Using MyPlate to Achieve a Healthy Lifestyle 41

vii

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 Use the Simplicity of MyPlate to Build a Healthy Eating Plan 43
Using MyPlate to Meet Nutrient Needs 45
T h e S av v y D in e r : Co lo r Yo u r P lat e f o r H e alth with a Va r i e t y o f Fr uits
and V e g e ta b l e s (O b j. 2 . 5) 48

2.5 How Well Do We Eat? 49

Using MyPlate to Improve Nutrient and Energy Intakes 50
T h e S av v y D in e r : Rul e s o f T hu m b f o r P o r ti o n S i z e s — I t ’ s A ll in Yo u r H ands (O b j. 2 .4) 52

Food Lists 52
S co r e c a r d : Rat e Yo u r P lat e U sin g th e My Plate F o o d Guid e (O b j. 2 .4) 53

2.6 More Tools for Diet Planning 53

Food Labels 55
The Food Label Makeover 55
Using the Nutrition Facts Panel 56
Using the Percent Daily Values (% DV) 57
Nutrient Content Claims 58
Health Claims 58
S p o tli g ht: 2 .7 A Tap e st ry o f Cultu r e s and Cuisin e s  62

3 Anatomy for Nutrition’s Sake

3.1 The Digestive System 72
71

The Gastrointestinal Tract 73

Accessory Organs of Digestion 83
3.2 Metabolism: Breaking Down Nutrients for Energy 85
3.3 Other Systems 86
N ut r iti o n Ac ti o n : D o Yo u r G e n e s A ffe c t W hat ’ s in Yo u r J e ans? (O b j. 3. 3) 87

S p o tli g ht: 3.4 Gut Fe e lin g s — Co m m o n D i g e sti v e Pr o b l e m s  89

4 The Carbohydrates: Sugar,

Starch, and Fiber 95
4.1 Carbohydrate Basics 95
4.2 The Simple Carbohydrates: Monosaccharides and Disaccharides 97
4.3 The Complex Carbohydrates: Starch and Fiber 98
The Bread Box: Refined, Enriched, and Whole-Grain Breads 99
Dietary Fiber 101
The Health Effects of Fiber 101
4.4 Guidelines for Choosing Carbohydrates 103
Complex Carbohydrates in the Diet 103
Fiber in the Diet 104
T h e S av v y D in e r : W h o l e G r ains f o r H e alth (O b j. 4.4) 105

Added Sugars: Use Discretion 106

4.5 How the Body Handles Carbohydrates 108
Maintaining the Blood Glucose Level 109

viii Contents

Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203
Copyright 2019 Cengage Learning. 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).
Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.
4.6 Hypoglycemia and Diabetes 111
Hypoglycemia 111
Diabetes 111
N ut r iti o n Ac ti o n : Ca r b o h y d r at e s — Fr i e nd o r F o e? (O b j. 4. 5) 113

4.7 Sugar and Health 115

Keeping Sweetness in the Diet 116
Keeping a Healthy Smile 117
S co r ec ar d: Car b o h y d r at e Co nsu m pti o n — Ratin g Yo u r D i e t: H ow S w e e t AN D FI BER - R I CH I s
I t ? (O b j. 4.7) 119

S p o tli g ht: 4. 8 S w e e t Tal k—A lt e r nati v e s to S u g a r 120

5 The Lipids: Fats and Oils

5.1 A Primer on Fats 126
125

The Functions of Fats in the Body 126

The Functions of Fats in Foods 126
5.2 A Closer View of Fats 127
Saturated versus Unsaturated Fats 127
The Essential Fatty Acids 127
Omega-6 versus Omega-3 Fatty Acids 128
Characteristics of Fats in Foods 129
5.3 The Other Members of the Lipid Family: Phospholipids and Sterols 130
5.4 How the Body Handles Fat 131
“Good” versus “Bad” Cholesterol 132
5.5 Fat in the Diet 135
The Trans Fatty Acid Controversy—Is Butter Better? 138
Understanding Fat Replacers 140
5.6 Fat Can Be Healthy 141
Other Sources of Omega-3 Fatty Acids 142
What’s Your Meal Mentality? 144
T h e S av v y D in e r : N o u r ish th e H e a r t (O b j. 5.6) 145

S co r e c a r d : Rat e Yo u r Fats and H e alth I Q (O b j. 5.6) 14 8

S p o tli g ht: 5.7 D i e t and H e a r t D is e as e 149

6 The Proteins and Amino Acids

6.1 What Proteins Are Made Of 157
157

Essential and Nonessential Amino Acids 158

Proteins as the Source of Life’s Variety 158
Denaturation of Proteins 158
6.2 The Functions of Body Proteins 159
Growth and Maintenance 159
Enzymes 159
Hormones 160
Antibodies 160
Fluid Balance 160

Contents ix

Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203
Copyright 2019 Cengage Learning. 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).
Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.