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5 th
EDITION Nutrition & You
Joan Salge Blake
Senior Courseware Portfolio Manager: Michelle Yglecias Interior Designer: Wanda España
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Names: Blake, Joan Salge, author.

Title: Nutrition & you / Joan Salge Blake.
Other titles: Nutrition and you
Description: Fifth edition. | Hoboken, NJ : Pearson Education, Inc., [2020] |
Includes bibliographical references and index.
Identifiers: LCCN 2018054353 (print) | LCCN 2018055126 (ebook) | ISBN
9780135228074 | ISBN 9780135210420 (ebook) | ISBN 9780135196229 (student
edition) | ISBN 0135196221 (student edition) | ISBN 9780135217078
(instructor review copy) | ISBN 0135217075 (instructor review copy) | ISBN
9780135210420 (looseleaf edition) | ISBN 0135210429 (looseleaf edition)
Subjects: LCSH: Nutrition--Textbooks.
Classification: LCC RA784 (ebook) | LCC RA784 .B552 2020 (print) | DDC
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LC record available at https://lccn.loc.gov/2018054353

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Brief Contents

1 What Is Nutrition?   2
2 Tools for Healthy Eating    30
3 The Basics of Digestion    68
4 Carbohydrates: Sugars, Starches, and Fiber    98
5 Fats, Oils, and Other Lipids    144
6 Proteins and Amino Acids   186
7 Vitamins   226
8 Minerals and Water    282
9 Alcohol   340
10 Weight Management and Energy Balance    368
11 Nutrition and Fitness    416
12 Consumerism and Sustainability: Food from Farm to Table    458
13 Food Safety and Technology    494
14 Life Cycle Nutrition: Pregnancy through Infancy    528
15 Life Cycle Nutrition: Toddlers through the Later Years    568
16 Hunger at Home and Abroad    602

A Calculations and Conversions     A-2

B Organizations and Resources     B-1

Glossary G-1
References R-1
Index I-1
Credits CR-1

iii
 Contents

Preface: Why I Wrote Nutrition & You   xvi 2 Tools for Healthy Eating 30

What Is Healthy Eating and What Tools Can Help? 32

1 What Is Nutrition? 2
What Are the Dietary Reference Intakes? 34
What Drives Our Food Choices? 4 DRIs Tell You How Much of Each Nutrient You Need     34
We Need to Eat and Drink to Live    4 DRIs Encompass Several Reference Values    34
We Choose Foods for Many Other Reasons    5 ● Focus Figure 2.2 Dietary Reference Intakes    35
How to Use the DRIs    37
What Is Nutrition and Why Is Good Nutrition
So Important? 8 What Are the Dietary Guidelines for Americans? 37
What Are the Essential Nutrients What Are MyPlate and ChooseMyPlate.gov? 39
and Why Do You Need Them? 9 MyPlate and ChooseMyPlate.gov Emphasize Changes
Carbohydrates, Fats, and Proteins Provide Energy    9 in Diet, Eating Behaviors, and Physical Activity    40
You Can Calculate the Amount of Energy How to Use MyPlate and ChooseMyPlate.gov    42
a Food Provides   10
Vitamins and Minerals Are Essential
What Is a Food Label and Why Is It Important? 48
for Metabolism   10 The Food Label Tells You What’s in the Package    49
Water Is Vital for Many Processes in Your Body    11 The Food Label Can Help You Make Healthy Food Choices    51
● Focus Figure 2.12 Understanding the Nutrition
How Should You Get These Important Nutrients? 11 Facts Panel   52
The Best Way to Meet Your Nutrient Needs Is
with a Well-Balanced Diet    11 Functional Foods: What Role Do They Play
You Can Meet Some Nutrient Needs with a Supplement    12 in Your Diet? 59
Are There Concerns Associated with Consuming
How Does the Average American Diet Stack Up? 12 Functional Foods?   60
The Quality of the American Diet    13 How to Use Functional Foods    61
Rates of Overweight and Obesity in Americans    13 ♥ Health Connection: Functional Foods and Cholesterol    62
Improving Americans’ Diets Is One Goal Visual Chapter Summary     64
of Healthy People 2020    14

What’s the Real Deal When It Comes to Nutrition 3 The Basics of Digestion 68
Research and Advice? 15
Sound Nutrition Research Begins with What Is Digestion and Why Is It Important? 70
the Scientific Method   17 Digestion Occurs in the GI Tract    70
Research Studies and Experiments Digestion Is Mechanical and Chemical    70
Confirm Hypotheses   18
You Can Trust the Advice of Nutrition Experts    20 What Are the Organs of the GI Tract and Why Are
♥ Health Connection: Fast-Food City    21 They Important? 73
You Can Obtain Accurate Nutrition Digestion Begins in the Mouth    73
Information on the Internet    22 ● Focus Figure 3.3 The Digestive System    74
Visual Chapter Summary   26 The Stomach Stores, Mixes, and Prepares Food
for Digestion   75
Most Digestion and Absorption Occurs
in the Small Intestine    76

iv    
 ● Focus Figure 3.6 Anatomy of the Small Intestine    77 How Does Your Body Use Carbohydrates? 106
The Large Intestine Eliminates Waste and Insulin Regulates Glucose in Your Blood    107
Absorbs Water and Some Nutrients    78 Carbohydrates Fuel Your Body between Meals and Help
The Liver, Gallbladder, and Pancreas Spare Protein for Other Uses    107
Are Accessory Organs   79 ● Focus Figure 4.6 Hormones Regulate Blood Glucose    108
Carbohydrates Fuel Your Body during Fasting
How Do Hormones, Enzymes, and Prevent Ketosis   109
and Bile Aid Digestion? 79
Hormones Regulate Digestion   79 How Much Carbohydrate Do You Need and What Are
Enzymes Drive the Process of Digestion    80 the Best Food Sources? 110
Bile Helps Digest Fat    80 You Need a Minimum Amount of Carbohydrates Daily    110
The Best Carbohydrates Are Found in These Foods    111
How Are Digested Nutrients Absorbed? 81 Whole Grains Can Help Meet Starch and Fiber Needs    112
Digested Nutrients Are Absorbed by Three Methods    82
Fruits and Vegetables Provide Simple Sugars, Starch,
What Happens to Nutrients After They and Fiber   113
Are Absorbed? 83 Legumes, Nuts, and Seeds Are Excellent Sources
of Carbohydrates and Fiber    114
The Circulatory System Distributes Nutrients through Your Blood    83
Low-Fat and Fat-Free Dairy Products Provide Some
The Lymphatic System Distributes Some Nutrients
Simple Sugars   115
through Your Lymph Vessels    84
Packaged Foods Can Also Provide Carbohydrates    115
Your Body Can Store Some Surplus Nutrients    84
The Excretory System Passes Waste Out of the Body    84 What’s the Difference between Natural
What Other Body Systems Affect Your Use and Added Sugars? 115
Foods with Natural Sugars Usually Contain More Nutrients
of Nutrients? 84
for Fewer Calories   116
The Nervous System Stimulates Your Appetite    85
Processed Foods and Sweets Often Contain Added Sugars    117
The Endocrine System Releases Hormones That Help
Are Added Sugars Bad for You?    117
Regulate the Use of Absorbed Nutrients    85
Finding the Added Sugars in Your Foods    117
What Are Some Common Digestive Disorders? 85 How Much Added Sugar Is Too Much?    121
Disorders of the Mouth and Throat    85
Esophageal Problems   86
Why Is Diabetes a Growing Epidemic? 121
What Are the Forms of Diabetes?    123
Disorders of the Stomach    87
● Focus Figure 4.13 Diabetes    124
Gallbladder Disease   87
What Effects Does Diabetes Have on Your Body?    125
Disorders of the Intestines    88
♥ Health Connection: Destined for Diabetes?    127
More Serious Intestinal
Disorders   89 How Is Diabetes Treated and Controlled?    128
♥ Health Connection: Tired Why Is Diabetes Called an Epidemic?    129
of Gluten   90 Can Type 2 Diabetes Be Prevented?    129
Visual Chapter Summary   94 What Is Prediabetes?   129

What Are Sugar Substitutes and What Forms

Can They Take? 130
4 Carbohydrates: Sugars, Polyols Are Sugar Alcohols    132
Saccharin Is the Oldest Sugar Substitute    132
Starches, and Fiber 98 Aspartame Is Derived from Amino Acids    132
Neotame Is Also Made from Amino Acids    133
What Are Carbohydrates and Why Do You Acesulfame-K Contains Potassium   133
Need Them? 100 Sucralose Is Made from Sucrose    133
Simple Carbohydrates Contain One or Two Sugar Units    100 Rebaudioside A Is Derived from the Stevia Plant    134
Polysaccharides Are Complex Carbohydrates    102 Monk Fruit Is Another Sugar Substitute    134
Starch Is the Storage Form in Plants    102 Advantame Is the Newer Sugar Substitute    134
Fiber Is Important   102
Glycogen Is the Storage Form in Animals    103 Why Is Fiber so Important? 134
Fiber Helps Prevent Constipation and Diverticulosis    134
What Happens to the Carbohydrates You Eat? 104 Fiber Helps Prevent Obesity    135
You Digest Carbohydrates in Your Mouth and Intestines    104 Fiber Helps Prevent Heart Disease, Diabetes, and Cancer    136
What Is Lactose Malabsorption and Lactose Intolerance?    104 Too Much Fiber Can Cause Health Problems    137
● Focus Figure 4.4 Carbohydrate Digestion and Absorption    105 Visual Chapter Summary   140

Contents   v
 5 Fats, Oils, and 6 Proteins and Amino
Other Lipids 144 Acids 186
What Are Fats and Why Do You Need Them? 146 What Are Proteins and Why Are
Fats Serve Multiple Functions in Foods and in Your Body     146 They Important? 188
Fatty Acids Are Found in Triglycerides and Phospholipids     146 The Building Blocks of Proteins Are Amino Acids    188
Triglycerides Contain Three Fatty Acid Chains     149 Denaturation of Proteins Changes Their Shape    191
Sterols Have a Unique Ring Structure     150
What Happens to the Protein You Eat? 192
What Happens to the Fat You Eat? 151 You Digest and Absorb Dietary Proteins in Your Stomach
You Digest Most Fat in Your Stomach and Small Intestine     151 and Small Intestine   192
● Focus Figure 5.10 Fat Digestion and Absorption     152 Your Body Degrades and Synthesizes Proteins    192
Lipoproteins Transport Fat through the Lymph and Blood     153 ● Focus Figure 6.4 Protein Digestion and Absorption    193
DNA Directs the Synthesis of New Proteins    194
How Does Your Body Use Fat and Cholesterol? 154 ● Focus Figure 6.6 Protein Synthesis    195
Fat Provides Energy     154
Fat Helps You Absorb Certain Compounds and Insulates How Does Your Body Use Proteins? 196
the Body    154 Proteins Provide Structural and Mechanical Support and Help
● Focus Figure 5.13 The Roles of Lipoproteins     155 Maintain Body Tissues   196
Essential Fatty Acids Help Keep Cells Healthy     156 Proteins Build Most Enzymes and Many Hormones    197
Cholesterol Has Many Important Roles     157 Proteins Help Maintain Fluid Balance    197
Proteins Help Maintain Acid-Base Balance    198
How Much Fat Do You Need Each Day? 157 Proteins Transport Substances Throughout the Body    198
You Need to Consume a Specific Percentage of Your Daily Proteins Contribute to a Healthy Immune System    199
Calories from Fat     157 Proteins Can Provide Energy    199
You Need to Consume a Specific Amount of Essential Protein Improves Satiety and Appetite Control    199
Fatty Acids Daily     158
Minimize Saturated and Trans Fats in Your Diet     158 How Much Protein Do You Need? 200
The Impact of Cholesterol in Your Diet     160 Healthy Adults Should Be in Nitrogen Balance    200
Not All Protein Is Created Equal    202
What Are the Best Food Sources of Fats? 161 You Can Determine Your Personal Protein Needs    203
What Are Fat Substitutes and How Can They Be What Are the Best Food Sources of Protein? 204
Part of a Healthy Diet? 164
Fat Substitutes Can Be Carbohydrate, Protein, or Fat Based     164 What Happens If You Eat Too Much
Reduced-Fat Products Aren’t Calorie Free     165 or Too Little Protein? 209
Eating Too Much Protein Can Be Unhealthy    209
What Is Heart Disease and What Increases Eating Too Little Protein Can Lead to Poor Health
Your Risk? 166 and Malnutrition   210
Heart Disease Begins with Buildup in the Arteries     167
What Are the Risk Factors for Heart Disease?     167 How Do Vegetarians Meet Their Protein Needs? 212
● Focus Figure 5.20 Development of Atherosclerosis     168 ♥ Health Connection: Running on Empty    213
The Potential Benefits and Risks of a Vegetarian Diet    216
What Can You Do to Maintain Healthy Blood How You Can Be a Healthy Vegetarian    216
Cholesterol Levels to Reduce Your Risk Athletes Can Follow a Vegetarian Diet    219
of Heart Disease? 170 Visual Chapter Summary   222
Minimize Saturated Fats, Trans Fats, and Cholesterol
in Your Diet     171
Include Fish in Your Weekly Choices     173 7 Vitamins 226
♥ Health Connection: All Fats Are Not Created Equal     175
Eat Plenty of Plant Foods     175 What Are Vitamins? 228
Routinely Select Foods Rich in Antioxidants Vitamins Are Either Fat Soluble
and Phytochemicals    177 or Water Soluble   229
Strive for Plenty of Exercise and Manage Your Weight     178 Some Vitamins Function as Antioxidants    229
A Word about Alcohol     179 Vitamins Differ in Bioavailability    231
The Whole Is Greater Than the Sum Vitamins Can Be Destroyed by Air, Water, or Heat    232
of Its Parts     179 Overconsumption of Some Vitamins Can Be Toxic    233
Visual Chapter Summary     182
Provitamins Can Be Converted to Vitamins by the Body    233

vi    Contents
The Storage of Fat-Soluble Vitamins 234 Food Sources   256
Exploring Vitamin A   235 Too Much or Too Little    256
What Is Vitamin A?    235 Exploring Vitamin B12   258
Functions of Vitamin A    235 What Is Vitamin B12?   258
● Focus Figure 7.6 Retinal and Its Role in Vision    236 Functions of Vitamin B12   258
Daily Needs   237 Daily Needs   258
Food Sources   238 Food Sources   258
Too Much or Too Little    238 Too Much or Too Little    259
Exploring Vitamin E   240 Exploring Vitamin C   260
What Is Vitamin E?    240 What Is Vitamin C?    260
Functions of Vitamin E    240 Functions of Vitamin C    260
Daily Needs   240 Daily Needs   260
Food Sources   240 Food Sources   260
Too Much or Too Little    240 Too Much or Too Little    260
Exploring Vitamin K   242 Exploring Pantothenic Acid and Biotin    262
What Is Vitamin K?    242 What Are Pantothenic Acid and Biotin?    262
Functions of Vitamin K    242 Functions of Pantothenic Acid and Biotin    262
Daily Needs   242 Daily Needs   262
Food Sources   242 Food Sources   262
Too Much or Too Little    243 Too Much or Too Little    262
Exploring Vitamin D   244
Are There Other Important
What Is Vitamin D?    244
Vitamin-Like Nutrients? 263
Functions of Vitamin D    244
Choline Is an Essential Nutrient    263
Daily Needs   244
Carnitine, Lipoic Acid, and Inositol Are
Food Sources   245 Vitamin-Like Substances   263
Too Much or Too Little    245
How Should You Get Your Vitamins? 266
The Roles of the Water-Soluble B Vitamins Foods Are Still the Best Way to Meet Your Vitamin Needs    266
and Vitamin C 247 Fortified Foods Can Provide Additional Nutrients, but at
Exploring Thiamin (B1)   248 a Price   267
What Is Thiamin?   248 Vitamin Supplements Are Not a Substitute
Functions of Thiamin   248 for Healthy Eating   269
Daily Needs   248 Visual Chapter Summary   275
Food Sources   248

8 Minerals and Water

Too Much or Too Little    248
282
Exploring Riboflavin (B2)   250
What Is Riboflavin?   250
Functions of Riboflavin   250 Why Is Water So Important? 284
Daily Needs   250 Water Is the Universal Solvent    284
Food Sources   250 Water Is a Transport Medium    285
Too Much or Too Little    251 Water Helps Maintain Body Temperature    285
Water Is a Lubricant and a Protective Cushion    286
Exploring Niacin (B3)   252
What Is Niacin?   252 What Is Water Balance and How Do
Functions of Niacin   252 You Maintain It? 286
Daily Needs   252 You Take in Water through Beverages and Food    286
Food Sources   252 You Lose Water through Your Kidneys, Large Intestine,
Too Much or Too Little    252 Lungs, and Skin   287
Exploring Vitamin B6   254 Losing Too Much Water Can Cause Dehydration    287
What Is Vitamin B6?   254 Consuming Too Much Water Can Cause Hyponatremia    289
Functions of Vitamin B6   254 ● Focus Figure 8.7 Fluid Balance during Exercise    290
Daily Needs   254
How Much Water Do You Need and What Are
Food Sources   254
the Best Sources? 291
Too Much or Too Little    254
Exploring Folate   255 What Are Minerals and Why Do You Need Them? 295
What Is Folate?   255 Bioavailability Affects Mineral Absorption    296
Functions of Folate   255 You Need Major Minerals in Larger Amounts    296
Daily Needs   256 The Trace Minerals Are Needed in Small Amounts    296

Contents   vii
 Overconsumption of Minerals Can Be Toxic    299 Food Sources   322
Other Minerals: Arsenic, Boron, Nickel, Silicon, Too Much or Too Little    323
and Vanadium   299 Exploring Fluoride   324
Exploring Sodium   301 What Is Fluoride?   324
What Is Sodium?   301 Daily Needs   324
Daily Needs   301 Food Sources   324
Food Sources   301 Too Much or Too Little    325
Too Much or Too Little    302 Exploring Chromium   326
♥ Health Connection: A High-Pressure Situation    303 What Is Chromium?   326
Exploring Potassium   305 Daily Needs   326
What Is Potassium?   305 Food Sources   326
Daily Needs   305 Too Much or Too Little    327
Food Sources   305 Exploring Iodine   327
Too Much or Too Little    305 What Is Iodine?   327
Exploring Calcium   307 Daily Needs   327
What Is Calcium?   307 Food Sources   328
Daily Needs   307 Too Much or Too Little    328
Food Sources   307 Exploring Manganese   329
Too Much or Too Little    308 What Is Manganese?   329
Exploring Phosphorus   311 Daily Needs   329
What Is Phosphorus?   311 Food Sources   329
Daily Needs   311 Too Much or Too Little    329
Food Sources   311 Exploring Molybdenum   330
Too Much or Too Little    311 What Is Molybdenum?   330
Exploring Magnesium   313 Daily Needs   330
What Is Magnesium?   313 Food Sources   330
Daily Needs   313 Too Much or Too Little    330
Food Sources   313 Visual Chapter Summary   333
Too Much or Too Little    313
Exploring Chloride   315
What Is Chloride?   315 9 Alcohol 340
Daily Needs   315
Food Sources   315
What Is Alcohol and How Is It Made? 342
Too Much or Too Little    315
Exploring Sulfur   315 Why Do People Drink Alcohol? 342
What Is Sulfur?   315 People Drink to Relax, Celebrate, and Socialize    343
Food Sources   315 Moderate Alcohol Consumption May Have Health Benefits    343
Daily Needs and Too Much or Too Little    315
What Happens to Alcohol in the Body? 344
Exploring Iron   316
You Absorb Alcohol in Your Stomach and Small Intestine    345
What Is Iron?   316
You Metabolize Alcohol Primarily in Your Liver    346
Daily Needs   316
Alcohol Circulates in Your Blood    346
Food Sources   317
The Effects of Alcohol on Your Brain    346
Too Much or Too Little    318
Exploring Copper   319 How Can Alcohol Be Harmful? 349
What Is Copper?   319 Alcohol Can Disrupt Sleep and Cause Hangovers    349
Daily Needs   319 Alcohol Can Interact with Hormones    351
Food Sources   319 Alcohol May Lead to Overnutrition and Malnutrition    351
Too Much or Too Little    319 Alcohol Can Harm Your Digestive Organs, Heart, and Liver    353
Exploring Zinc   320 Alcohol Can Put a Healthy Pregnancy at Risk    355
What Is Zinc?   320
What Is Alcohol Use Disorder? 356
Daily Needs   320
Binge Drinking, Drinking and Driving, and Underage Drinking
Food Sources   320 Are Harmful   357
Too Much or Too Little    321 ♥ Health Connection: Smashed: Story
Exploring Selenium   322 of a Drunken Girlhood    358
What Is Selenium?   322 Some People Should Avoid Consuming Alcohol    361
Daily Needs   322 Visual Chapter Summary   364

viii    Contents
10 Weight Management 11 Nutrition and
and Energy Balance 368 Fitness 416
What Is a Healthy Weight and Why Is Maintaining What Is Physical Fitness and
It Important? 370 Why Is It Important? 418
Physical Fitness Has Five Basic
How Do You Know If You’re at Components   418
A Healthy Weight? 372 Physical Fitness Provides Numerous Benefits    419
BMI Measurements Can Provide a General Guideline    372
Measure Your Body Fat and Its Location    374 What Does a Physical Fitness Program
Look Like? 420
What Is Energy Balance and What Determines Cardiorespiratory Exercise Can Improve Cardiorespiratory
Energy Needs? 376 Endurance and Body Composition    420
Energy Balance Is Calories In versus Calories Out    376 Strength Training Can Improve Muscle Strength, Muscle
● Focus Figure 10.5 Energy Balance and Imbalances    377 Endurance, and Body Composition    421
Energy Needs Are Different for Everyone    378 Stretching Can Improve Flexibility    422
Calculating Your Energy Needs    379 The FITT Principle Can Help You Design a Fitness Program    422
Energy Imbalances Over Time Can Lead to Changes The Progressive Overload Principle Can Help Improve Fitness
in Body Weight   380 over Time   424

What Factors Are Likely to Affect How Are Carbohydrate, Fat, and Protein Used
Body Weight? 380 during Exercise? 425
Hunger and Appetite Affect What You Eat    381 Carbohydrate Is the Primary Energy Source during
Physiological Mechanisms Help Regulate Hunger    381 High-Intensity Exercise   426
● Focus Figure 10.7 Your Brain Controls Hunger ● Focus Figure 11.3 What Fuels Our Activities?    427
and Satiation   382 Fat Is the Primary Energy Source during
Genetics Partially Determine Body Weight    383 Low-Intensity Exercise   429
Environmental Factors Can Increase Appetite and Decrease Protein Is Primarily Needed to Build and Repair Muscle    433
Physical Activity   384 Total Calorie Needs Depend on the Type and Schedule
of Exercise    434
How Can You Lose Weight Healthfully? 386 ♥ Health Connection: What Is Relative Energy Deficiency
Eat Smart, Because Calories Count    387 in Sport (RED-S)?   434
Move to Lose   392
Break Bad Habits   392 How Does the Timing of Meals Affect Fitness
Dealing with Extreme and Athletic Performance? 436
Obesity   394 Optimal Foods before Exercise    436
The Bottom Line   396 Optimal Foods during Exercise    437
Optimal Foods after Exercise    437
How Can You Maintain
Weight Loss? 396 What Vitamins and Minerals Are Important
♥ Health Connection: Extreme Measures    397 for Fitness? 438
Antioxidants Can Help Protect Cells from Damage Caused by
How Can You Gain Weight Healthfully? 398 Exercise   438
Adequate Levels of Vitamin
What Is Disordered Eating and What Are the
D Are Important for
Warning Signs? 398
Optimal Athletic
No Single Factor Causes Eating Disorders    401 Performance   439
Anorexia Nervosa Results from Severe Calorie Deficit    403 Some Minerals Can Be of
Bulimia Nervosa Involves Cycles of Binge Eating Concern in Highly Active
and Purging   403 People   439
Binge Eating Disorder Involves Binge Episodes Vitamin and Mineral
Without Compensation    405 Supplements Are
Other Disordered Eating Behaviors Can Be Harmful    405 Generally Not Necessary   440
There Are Some Common Signs of Disordered Eating    406
What Can You Do If You Suspect a Friend Has How Does Fluid Intake Affect Fitness? 441
an Eating Disorder?   407 Fluid and Electrolyte Balance and Body Temperature
Eating Disorders Can Be Treated    407 Are Affected by Exercise    441
Visual Chapter Summary   411

Contents   ix
 You Need Fluids before, during, and after Exercise    442
Some Beverages Are Better than Others    443
13 Food Safety
Consuming Too Little or Too Much Fluid Can Be Harmful    444 and Technology 494
Can Dietary Supplements Contribute What Causes Foodborne Illness? 496
to Fitness? 446 Foodborne Illnesses Are Often
Dietary Supplements and Ergogenic Aids May Improve Caused by Pathogens   496
Performance, but Can Have Side Effects    446
Chemical Agents and Toxins
Sports Bars, Shakes, and Meal Replacers May Can Also Cause
Provide Benefits   449 Illness   503
Visual Chapter Summary   454
Some People Are at Higher Risk
for Foodborne Illness   503

12 Consumerism and What Can You Do to Prevent Foodborne Illness? 503

Clean Your Hands and Produce    504
Sustainability: Food from Separate Meat and Non-Meat Foods to Combat
Farm to Table 458 Cross-Contamination    505
Cook Foods Thoroughly   505
Chill Foods at a Low Enough Temperature    508
How Do Advertising and Marketing Influence
♥ Health Connection: Getting the Lowdown on Listeria   509
Your Food Choices? 460
Where Does Your Food Come From? 461 Who Protects Your Food and How
Food Comes from Farms, Not Stores    461
Do They Do It? 512
Several Government Agencies Police
Food Production Outside the United States    467
the Food Supply   512
What Is a Sustainable Food System? 468 Food Manufacturers Use Preservation Techniques
Sustainable Food Systems Are Environmentally Friendly, to Destroy Contaminants   514
Economically Viable, and Socially Equitable    468 Irradiation   515
The Most Sustainable Foods Are Locally Grown, Whole Product Dating Can Help You Determine Peak Quality    516
(Not Processed), and Plant Based    471
Reducing Food Waste Is Part of Sustainability    472
What Are Food Additives and How Are They Used? 517
Preservatives Prevent Spoilage and Increase Shelf Life    517
How Do We Balance the World Population’s Need Some Additives Enhance Texture and Consistency    518
for Food with Sustainability? 475 Some Additives Improve Nutrient Content    518
Costs and Benefits of Using Hormones in Our Food Supply    475 Color and Flavor Enhancers Improve
Costs and Benefits of Using Antibiotics in Our Food Supply    476 the Appeal of Foods    518
Costs and Benefits of Using Pesticides in Our Food Supply    476 Food Additives Are Closely Regulated by the FDA    519
Some Food Additives Are Unintentional    520
What Are the Risks and Benefits of Using
Biotechnology in Agriculture? 479 What Are Toxins and Chemical Agents? 521
Genetic Engineering    480 Toxins Occur Naturally   521
Concerns and Regulations Associated Contamination Is Sometimes Due to Pollution    522
with GE Foods     481
What Is Bioterrorism and How Can You
How Does Food Policy Affect the Foods Available Protect Yourself ? 523
to You to Buy and Consume? 483 Visual Chapter Summary   525
Food Policy Can Help Encourage Food Producers to Create
Healthier Products   483
Food Policy Can Lead to Relabeling and Reformulating 14 Life Cycle Nutrition:
without Providing a Healthier Food Product    484
What Are the Politics of the Food Industry?    485 Pregnancy through Infancy 528
How Do You Know How Foods Were What Nutrients and Behaviors Are Important
Produced? 486 Before Attempting a Healthy Pregnancy? 530
Label Terms Provide Information about How Foods A Man’s Diet and Lifestyle Affect the Health of His Sperm    530
Were Produced   486
Women Need to Adopt a Healthy Lifestyle
Understand the Meaning of the Term Organic   487 Before Conception   530
Visual Chapter Summary   490
♥ Health Connection: The Stress of Infertility    533

x    Contents
What Nutrients and Behaviors Are Important Young Children Have Special
in the First Trimester? 534 Nutrient Needs   572
During the First Trimester, the Fertilized Egg Develops Picky Eating and Food
into a Fetus   534 Jags Are Common
“Morning Sickness” and Cravings Are Common    535 in Small Children   573
Adequate Weight Gain Supports the Baby’s Growth    536 Raising a Vegetarian Child    574
The Need for Certain Nutrients Increases    536 What Are the Nutritional
Pregnancy Increases the Risk for Foodborne Illness    538 Needs and Issues
Pregnant Women Should Avoid Many Other Substances    539
of School-Aged
The Importance of Critical Periods    539
Children? 574
What Nutrients and Behaviors Are Important High Obesity Rates in School-Aged Children    576
in the Second Trimester? 541 Daily Food Plans for Kids Help Guide Food Choices    577
Pregnant Women Need to Consume Adequate Calories, The Importance of Breakfast    578
Carbohydrate, and Protein to Support Growth    541 School Meals Contribute to a Child’s Nutritional Status    580
Exercise Is Important for Pregnant Women    541
Potential Complications: Gestational Diabetes
What Are the Nutritional Needs and Issues
and Hypertension   542 of Adolescents? 581
Peer Pressure and Other Factors Influence Teen
What Nutrients and Behaviors Are Important Eating Behaviors   581
in the Third Trimester? 544 Adolescents Need Calcium and Vitamin D
for Bone Growth   582
What Special Concerns Might Younger Teenage Girls Need More Iron    582
or Older Mothers-to-Be Face? 544 Adolescents: At Risk for Disordered Eating    583
What Is Breast-Feeding and Why Is It Beneficial? 545 What Are the Nutritional Needs
Breast-Feeding Provides Physical, Emotional, and Financial of Older Adults? 583
Benefits for Mothers     546
Older Adults Need Fewer Calories,
Breast-Feeding Provides Nutritional and Health Benefits Not Less Nutrition   584
for Infants   547
Older Adults Need Adequate Fiber and Fluid    584
What Are the Best Dietary and Lifestyle Habits Older Adults Should Monitor Their Micronutrients    585
for a Breast-Feeding Mother? 549
What Additional Challenges Do Older
When Is Infant Formula a Healthy Alternative Adults Face? 587
to Breast Milk? 550 Eating Right for Health and to Prevent and Manage
Some Women May Not Be Able to Breast-Feed    551 Chronic Disease   587
Formula Can Be a Healthy Alternative to Breast-Feeding    551 Economic and Emotional Conditions Can Affect
Nutritional Health   593
What Are the Nutrient Needs of an Infant
♥ Health Connection: A Wake-Up Call    595
and Why Are They So High? 552
Staying Physically Active   597
Infants Grow at an Accelerated Rate    552 Visual Chapter Summary   599
Monitoring Infant Growth   553
Infants Have Higher Nutrient Needs    554

When Are Solid Foods Safe to Feed a Baby? 555 16 Hunger at Home
Solid Foods May Be Introduced Once Certain Milestones and Abroad 602
Are Met   555
Solid Foods Should Be Introduced Gradually    556 What Are Food Insecurity, Food Security,
Some Foods Are Dangerous and Should Be Avoided    556 and Hunger? 604
Putting It All Together 560 Many People Experience Food Insecurity in the United States
Visual Chapter Summary   563 and Worldwide   604

What Causes Food Insecurity

15 Life Cycle Nutrition: Toddlers in the United States? 606
through the Later Years 568 Poverty Is often the Cause of Food Insecurity
in the United States     606
Health Problems Contribute to Food Insecurity
What Are the Issues Associated with Feeding
among Americans   608
Young Children? 570
♥ Health Connection: Overweight and Undernourished    609
Young Children Need to Eat Frequent, Small Meals
with Nutrient-Rich Foods   570

Contents   xi
What Causes Food Insecurity and Poverty Around
the Globe? 610
Appendices
Discrimination and Inequality Promote Poverty    610
Political Sanctions, Armed Conflict, and Corruption    611 Appendix A
Crop Failure, Natural Disasters, and Wasteful Calculations and Conversions    A-2
Agricultural Practices   611
Population Overgrowth   612 Appendix B
Who Is at Increased Risk for Undernutrition? 613 Organizations and Resources   B-1

What Are the Effects of Chronic Malnutrition? 614 Glossary G-1

Children Suffer Impaired Growth and Development    614 References R-1
Impaired Immunity Can Result in Disease    615
Index I-1
Infant and Child Mortality Rates Increase    616
Credits CR-1
What Can Be Done to Reduce Food Insecurity? 616
Better Land Management and Proper Sanitation    617
Fortification of Foods   618
Education Is Key   618
You Can Help Reduce Food Insecurity    619
Visual Chapter Summary   621

xii    Contents
 Special Features Scan this QR code with your mobile device to
access instructional videos featuring the author.

Do Sugar-Sweetened Beverages Cause Obesity? 122

Protein Supplements: Are They Necessary? 206
Gesundheit! Myths and Facts about the Common Cold 266
Figure 2.2 Dietary Reference Intakes 35 Alcohol and Advertising 350
Figure 2.12 Understanding the Nutrition Facts Panel 52 Evaluating Popular Diets 390
Figure 3.3 The Digestive System 74 The Truth about the Fat-Burning Zone 432
Figure 3.6 Anatomy of the Small Intestine 77 Nutrition, Behavior, and Developmental Disabilities 575
Figure 4.4 Carbohydrate Digestion and Absorption 105
Figure 4.6 Hormones Regulate Blood Glucose 108
Figure 4.13 Diabetes 124
Figure 5.10 Fat Digestion and Absorption 152
Figure 5.13 The Roles of Lipoproteins 155 Poor, Obese, and Malnourished: A Troubling Paradox 14
Figure 5.20 Development of Atherosclerosis 168 Don’t Be Scammed! 23
Figure 6.4 Protein Digestion and Absorption 193 The Dietary Guidelines for Americans at a Glance 38
Figure 6.6 Protein Synthesis 195 When a Portion Isn’t a Portion 46
Figure 7.6 Retinal and Its Role in Vision 236 Tinkering with Your Body’s Digestive Process 72
Figure 8.7 Fluid Balance during Exercise 290 Grains, Glorious Whole Grains 112
Figure 10.5 Energy Balance and Imbalances 377 Avoiding a Trip to the Dentist 118
Figure 10.7 Your Brain Controls Hunger and Satiation 382 The Mediterranean Diet: What Do People Living Near
Figure 11.3 What Fuels Our Activities? 427 the Mediterranean Do Differently? 172
Mercury and Fish 176
The Joy of Soy 214
Tap Water or Bottled Water: Is Bottled Better? 292
A Closer Look at Body Image 404
Carbohydrate Loading 430
Fast-Food City 21 You as a Sustainable Farmer: Growing Vegetables
Functional Foods and Cholesterol 62 in a Container 474
Tired of Gluten 90 Sushi: A Cautionary Tale 502
Destined for Diabetes? 127 Breast-Feeding at Work Can Work 549
All Fats Are Not Created Equal 175 Feeding the Baby 557
Running on Empty 213 Drug, Food, and Drug–Herb Interactions 590
A High-Pressure Situation 303 Natural Disasters and Food Insecurity: Focus on Haiti 612
Smashed: Story of a Drunken Girlhood 358 Food Insecurity among Us—and How You Can Help! 619
Extreme Measures 397
What Is Relative Energy Deficiency in Sport (RED-S)? 434
Getting the Lowdown on Listeria 509
The Stress of Infertility 533 Do Outside Factors Influence Your Food Choices? 7
A Wake-Up Call 595 What Does the Health of Your Family Tree Look Like? 8
Overweight and Undernourished 609 Does Your Diet Have Proportionality? 41
Are You at Risk for Type 2 Diabetes? 126
How Much Fat Is in Your Diet? 161
Do You Have a Protein-Friendly Diet? 208
Are You Getting Enough Fat-Soluble Vitamins in Your Diet? 234
Are You Getting Enough Water-Soluble Vitamins
How Can I Evaluate Nutrition News? 16 in Your Diet? 247
Does the Time of Day You Eat Impact Your Health? 48 Do You Consume Enough Water? 291

    xiii
Are You at Risk for Osteoporosis? 310 Adopt Some Healthy Habits 394
Red Flags for Misusing Alcohol 359 Healthy Snacks for Healthy Weight Gain 398
What’s Your Estimated Energy Requirement (EER)? 379 Get Moving! 425
Are You at Risk for an Eating Disorder? 408 Don’t Let Bad Bugs Ruin Your Trip 503
Calculating Your Fluid Needs for Endurance Exercise 445 Scrub Away Pathogens 505
Are You Meeting Your Fitness Recommendations Ways to Avoid Toxins and Chemical Agents in Your Seafood 522
and Eating for Exercise? 447 Avoid Foods That May Have Been Tampered With 523
How Sustainable Is Your Food Shopping? 473 Alleviating Morning Sickness 535
How Do Your Food-Safety Habits Stack Up? 510 Exercising while Pregnant 542
Are You Ready for a Healthy Pregnancy? 532 Tasty Treats for Toddlers 571
Are You at Nutritional Risk? 596 Kid-Friendly, Iron-Rich Foods 572
Which Is Cheaper: Fast Food or a Homemade Lunch? 607 Breakfast on the Go 579
Are You at Risk for Food Insecurity? 610 Tips for Packing School Lunches 580
Teen Table Tips 583

Tip-Top Nutrition Tips 37

Digest It Right! 85
Eat Gluten Free 89
Try this to boost your fiber intake! 138
Ways to Enjoy Whole Grains 113
Try this to control your fat intake! 180
High Five! Five Ways to Increase Fiber Daily 115
Try these healthier proteins! 220
Lowering Your Added Sugars 117
Try these vitamin-rich foods! 273
Easy Ways to Add Fish to Your Diet 174
Try these mineral-rich alternatives! 331
Nuts about Nuts? 178
Try this mocktail! 362
Eating for a Healthy Heart 179
Try these on-the-go options! 409
Protein Power 199
Try this to fuel your exercise! 452
Preserve Your Vitamins! 233
Score an A 239
Enjoying Your E’s 241
Getting Your K’s 243
Dynamite Ways to Get Vitamin D 245
Thrive on Thiamin 249 Should Food Advertising to Children Be Regulated
Rally Your Riboflavin 251 by the Government? 25
Nail Your Niacin 253 Is Supersizing Out? Should Restaurants Offer
Half Portions? 63
Beam with B6 255
Probiotics: Do You Need Them? 93
Fulfill Your Folate Needs 257
Are Food Labels That Distinguish between Naturally Occurring
Boost Your B12 259
and Added Sugars Helpful to Consumers? 139
Juicy Ways to Get Vitamin C 261
Is Coconut Oil Healthy for You? 181
Bottoms Up 295
Are High-Protein, Low-Carbohydrate Diets Good for You? 221
Shake Your Salt Habit 302
Should Vegetarians Take Vitamin B12 Supplements? 274
Potassium Power! 306
Does Designer Water Have Nutritional Benefits? 332
Calcium Counts! 307
Do the Health Benefits of Drinking Alcohol Outweigh
Fabulous Phosphorus 312
the Risks? 363
Magnificent Magnesium 314
Is Intermittent Fasting a Good Idea? 410
Ironing out Your Iron Needs 318
Vegan Diet for Elite Athletes? 453
Counting Your Copper 319
Should Non-GMO Labeling Be Allowed on Foods? 489
Zapping Your Zinc Needs! 321
Is It Safe to Get Your Meals from a Food Truck? 524
Seeking Out Selenium 323
Should Parents Consider Baby-Led Weaning? 562
Fabulous Ways to Get Fluoride 325
Should School Meals Be Exempted from Having to Align with
Cram in the Chromium 327 the Dietary Guidelines for Americans? 598
Iodine Impact 328 Food versus Cash: Which Is More Effective
Managing Your Manganese 329 for Alleviating Hunger? 620
Keeping Your Drinking to a Moderate Amount 361
Eat More to Weigh Less 389
Get UP and MOVE 393

xiv    Special Features
 About the Author

Dr. Joan Salge Blake is a clinical associate professor and dietetics internship director
at Boston University’s Sargent College of Health and Rehabilitation Sciences. She
teaches both graduate and undergraduate nutrition courses and has been a guest
lecturer at both the Boston University Goldman School of Dental Medicine and the
Boston University School of Medicine. She received the Whitney Powers Excellence
in Teaching Award from Boston University. Joan completed both her master of
science and doctorate degrees at Boston University.
Joan is a member of the Academy of Nutrition and Dietetics (AND) and the
Massachusetts Academy of Nutrition & Dietetics (MAND). She has been a presenter
and presiding officer at both the AND Food & Nutrition Conference & Expo (FNCE)
and the MAND Annual Convention, and she was previously named the MAND’s
“Young Dietitian of the Year,” Outstanding Dietitian (2009), and Outstanding Dietetic
Educator (2007). Joan has served on the MAND board for more than two decades in
many roles, including delegate, director of education, and Nominating Committee
chairperson.
In addition to teaching and writing, Joan is also a national media spokesperson
and is often asked to translate complex nutritional issues into understandable terms.
She has conducted more than 1,400 media interviews. Joan is also a nutrition blogger
for the U.S. News & World Report’s Eat + Run website.

I am nothing without
my ABC’s.

Thanks.

   xv
 Why I Wrote Nutrition & You

“You’ll probably finish this class with a whole new outlook on diet and exercise . . . and you’ll
probably be a lot healthier!”
“Professor Salge Blake makes the material seem like the most interesting material in the universe.”
—Excerpts from student comments about my nutrition class at
Boston University, courtesy of ratemyprofessor.com

I wrote Nutrition & You for you. It is all about you. For more than a decade, I have
taught an Introduction to Nutrition course to a packed classroom of almost 200 stu-
dents, at the unseemly hour of 8 a.m. The students keep coming year after year
because I not only deliver accurate nutrition science and information in an
easy-to-understand, entertaining format, but more importantly, I personalize the
information for them so that they can immediately apply it to their own lifestyles.
As a college student, you are exposed to a steady stream of nutrition and health
information from the media, your family and friends, and the Internet. While you
may think Google has the answers to your nutrition questions, I have seen students
frequently fall victim to misinformation found via a quick Web search and a few
glitzy websites. So I designed Nutrition & You to be as user friendly as possible, packed
exclusively with sound nutrition information. The text goes beyond basic nutrition
science and provides realistic advice and strategies to help you easily incorporate
what you learn into your busy life. The text is written to meet your nutritional con-
cerns and answer your questions.
As you read Nutrition & You, I want you to feel as though you are sitting in my
class being entertained and informed. For this reason, I wrote the text in a conversa-
tional tone, and we designed it to visually communicate complex nutrition science
and topics in an easy-to-understand way.
The information in this textbook is arranged in a deliberate “What,” Why,”
and “How” format. Each chapter will tell you:
➤➤“What” the nutrition concept is;
➤➤“Why” it is important and the role it plays in your body; and then, most
importantly,
➤➤“How” to easily adjust your lifestyle based on what you just learned.
Remember, nutrition matters to you! What you eat today and tomorrow will
affect you and your body for years to come. Just as important, what you learn about
nutrition today will enable you to make a positive effect on the lives of others from
now on.

xvi    
New to This Edition • Include new Health Connection Case Study
questions in Mastering Nutrition, making the feature
Both nutrition research and personalized applications are con- assignable
tinually expanding this dynamic science. To keep pace, we have
reorganized the content, visually improved the figures and
tables, and added new features to each chapter in the fifth edi- Chapter-by-Chapter Updates
tion of Nutrition & You. In addition, we have made these signifi-
cant additions to the book and its digital accompaniments (for Chapter 1
specific chapter-by-chapter updates, see the next section): ➤➤All photos showing Nutrition Facts Panel now feature the
➤➤Pearson eText is a simple-to-use, mobile-optimized, new NFP.
personalized reading experience available within ➤➤LO 1.1: Kilocalorie now defined earlier in the chapter.
Mastering. It allows students to easily highlight, take ➤➤LO 1.4: Number of known phytochemicals updated to
notes, and review key vocabulary all in one place—even over 10,000.
when offline. Seamlessly integrated videos and other rich ➤➤LO 1.5: Amount of sugar and fat consumed by Ameri-
media engage students and give them access to the help cans updated to 17 tsp and 54% of calories consumed,
they need, when they need it. Pearson eText is available respectively.
within Mastering when packaged with a new book; ➤➤LO 1.5: Revised Figure 1.4, obesity map, now shows most
students can also purchase Mastering with Pearson eText current (2016) data.
online. ➤➤Photo caption revises population of Hispanics in the U.S.
from 1 in 4 to 4 in 10.
For instructors not using Mastering, Pearson eText can ➤➤Revised “2 Points of View” feature on advertising food to
also be adopted on its own as the main course material. children.
➤➤Updated Practical Nutrition Tips videos in
­Mastering Nutrition feature author Joan Salge Blake
offering students suggestions on ways to keep nutrition
Chapter 2
in mind in their everyday lives. Each video is accompa- ➤➤Figure 2.9, How Solid Fats and Added Sugars Fit into a
nied by assignable questions to ensure understanding. Healthy Diet, has been updated with new numbers for
Updated videos include Reading a Food Label, Hidden recommended calories of added sugar and fats.
Sugar in Soda, Enhanced Waters, and more. ➤➤Figure 2.12 walks students through the new Nutrition
➤➤New MyDietAnalysis Personalized Dietary Analysis Facts Panel.
activities in Mastering Nutrition guide students in a ➤➤LO 2.4 includes advice about sodium intake.
thorough investigation of their dietary intake and are ➤➤LO 2.5 has extensive information about the new Nutri-
focused on the most commonly assigned topics in diet tion Facts Panel.
analysis projects. Follow-up feedback and a reflection ➤➤LO 2.6 has new information about antioxidants and
question help students understand how to improve their functional foods.
diets. Activities can also be automatically graded, saving ➤➤Nutrition in the Real World feature has a new portion
instructors valuable time from grading their students’ size table.
lengthy diet analysis projects. ➤➤Examining the Evidence feature on the timing of meals
➤➤New! #ICYMI boxes, shorthand for “In Case You and its effect on nutrition has been revised.
Missed It,” feature interesting facts at various points ➤➤New “2 Points of View” feature on supersizing versus
within the narrative relevant to what students just read, half-portions in restaurants.
such as within the discussion of polysaccharides as
complex carbohydrates in Chapter 4, students are
provided the explanation of why unripe fruit tastes more Chapter 3
starchy than sweet. ➤➤Figure 3.5 has been revised to show location of pyloric
➤➤Updated Health Connection: A Case Study feature sphincter.
box in each chapter examines the links between nutrition ➤➤LO 3.1: Chyme and bolus are now defined earlier in the
and disease. This new presentation is intended to: chapter.
• Take a more case-study approach to really engage ➤➤LO 3.7: In Table 3.3, details about irritable bowel syn-
students drome have been revised.
• Add key concepts back into the main narrative ➤➤Revised “2 Points of View” feature on probiotics.

Preface    xvii
Chapter 4 Chapter 7
➤➤LO 4.1 has been modestly reorganized to more effectively ➤➤New coverage of the latest research on Vitamin E and its
present the units of carbohydrates and to better distin- link to cardiovascular events.
guish between types of fiber. Fermentable fiber and viscous ➤➤The Made Over Made Better figure replaces stuffed and
fiber have been added to the key terms. baked potato with iceberg lettuce and collard greens.
➤➤LO 4.6: The term prediabetes has been added to key terms
and discussed in the chapter. Chapter 8
➤➤Figure 4.8 has been revised to focus on total fiber.
➤➤Figure 4.10 has new Nutrition Facts information. ➤➤Table 8.2, Minerals at a Glance, has updated DRI for
➤➤Figure 4.12 has been revised to compare prevalence of fluoride.
diabetes in the U.S. in 1994 and 2015. ➤➤Table Tips, “Shake Your Salt Habit,” has new advice on
➤➤Throughout the chapter, figures showing the chemical lowering your sodium intake.
structure of sucrose have been corrected, and figures ➤➤Figure 8.12 has updated figures on average American
showing the Nutrition Facts panel have been updated. sodium consumption.
➤➤In LO 4.7, stevia and monk fruit have been added to the
discussion of sugar substitutes. Chapter 9
➤➤LO 9.2: Updated information on the correlation between
moderate alcohol consumption and reduced risk of heart
Chapter 5 disease and Type 2 diabetes.
➤➤LO 5.4: New coverage of the FDA’s decision to ban trans ➤➤LO 9.4: New information on congeners in fermented
fats from foods. alcoholic beverages.
➤➤Figure 5.2 now links types of fats with foods that contain ➤➤LO 9.4: Updated statistics on the number of people with
those fats. alcoholic hepatitis who eventually develop cirrhosis.
➤➤LO 5.8: Further coverage of trans fats. Clarification added ➤➤LO 9.5: Updated data on underage drinking.
on plant stanols and sterols. ➤➤LO 9.5: Revised discussion of alcohol use disorder.
➤➤New unnumbered figure on fish: Which are safest to eat? ➤➤New “2 Points of View” feature: “Do the Health Benefits
➤➤Figure 5.21 has updated content on types of fats in foods. of Drinking Alcohol Outweigh the Risks?”
➤➤New “2 Points of View” feature on whether coconut oil is
healthy or not.
Chapter 10
➤➤New photo feature compares two people with the same
Chapter 6 BMI, an athlete and a nonathlete.
➤➤LO 6.3: New material on how protein contributes to satiety. ➤➤New photo shows new Barbie dolls designed to reflect
➤➤LO 6.4: Quinoa has been added to the discussion of various body types.
complete proteins. ➤➤New photo shows a food tracker app on a cell phone.
➤➤LO 6.6: Discussion of research showing that the type of ➤➤New “2 Points of View” feature on “Intermittent Fasting.”
protein consumed is more important in reducing the risk ➤➤Revised section 10.8 on disordered eating and body
of heart disease than the quantity. image now includes:
➤➤Examining the Evidence feature has updated information • Latest research on genetics and anorexia and the com-
on protein supplements and the accuracy of their labeling. plexity of separating environmental from genetic factors
➤➤Table 1 within the Examining the Evidence feature • Environmental factors behind eating disorders
comparing energy bar content has been revised. • Revised and more detailed Table 10.5, Diagnostic
➤➤Figure 6.11 has been updated with 2015 data. Criteria for Eating Disorders
➤➤Figures 6.12 and 6.13 have been revised with the latest • New content on the role of social media in the
information. development of eating disorders
➤➤The Made Over Made Better figure replaces the bologna • Additional content on electrolyte imbalance and the
sandwich with a BLT. impact of refeeding
➤➤The Nutrition in the Real World feature discusses • More on orthorexia
research showing that soy may prevent cancer develop- • Revised and expanded Table 10.6, Warning Signs for
ment by reducing inflammation and inhibiting activation Eating Disorders
of proteins that promote cell growth. • New discussion of research indicating that having
➤➤Revised “2 Points of View” feature on high-protein, friends or family express concern prompts people to
low-carbohydrate diets. accept treatment.

xviii    Preface
Chapter 11 ➤➤LO 13.1 and 13.3: New material on E. coli strains, such as
STEC, including outbreaks of tainted flour.
➤➤LO 11.3: New coverage, figure, and Health Connection
➤➤LO 13.1: New coverage of Salmonella.
feature on “Relative Energy Deficiency in Sports
➤➤LO 13.1: New coverage of prions and bovine spongiform
(RED-S).”
encephalopathy.
➤➤LO 11.5: New coverage of Vitamin D’s importance in
➤➤LO 13.2: New guidelines for proper hand washing and
athletic performance.
kitchen sanitation.
➤➤LO 11.5: New coverage of magnesium’s importance in
➤➤LO 13.2: A new eLearn feature on food safety apps.
athletic performance.
➤➤LO 13.3: Coverage of the dangers of honey for infants.
➤➤LO 11.7: Additional coverage of safety and testing of
➤➤LO 13.4: New section on Bisphenol A.
dietary supplements.
➤➤LO 13.5: Additional coverage of methylmercury in fish.
➤➤New key term: Relative Energy Deficiency in Sports
(RED-S)
➤➤Additional web resources Chapter 14
➤➤New “2 Points of View” feature, “Vegan Diet for Elite ➤➤LO 14.1 and 14.2: New coverage of whether pregnant
Athletes?” women should take vitamin and mineral supplements,
and which ones.
➤➤LO 14.6: Latest guidelines on breast-feeding and on the
Chapter 12
process by which breast milk provides immune protec-
➤➤Statistics and references were updated throughout, tions to infants.
including new data on agribusiness, crop production, ➤➤LO 14.10: Latest recommendations on introducing solid
and family farms. foods.
➤➤LO 12.2 includes new information about globesity. ➤➤LO 14.10: Latest recommendations on introducing
➤➤Figure 12.5 was revised to include the most up-to-date peanuts into a child’s diet.
information on food imports. ➤➤Updated Nutrition in the Real World feature on
➤➤LO 12.3 includes a substantial new section on reducing breast-feeding at work.
food waste. ➤➤New “2 Points of View” feature on baby-led weaning.
➤➤LO 12.3: Self-assessment on sustainable eating is com-
pletely new.
➤➤LO 12.4: Information added on the new FDA-issued Chapter 15
guidelines for the use of antibiotics and hormones in ➤➤Revised Table Tips on helping children get enough iron.
livestock. ➤➤LO 15.2: Updated information on rates of childhood
➤➤LO 12.5: New material on gene editing, a new method of obesity and activity levels.
bioengineering used to produce GMOs. This section was ➤➤LO 15.2: Latest data on school lunches.
revised significantly to address more current information ➤➤LO 15.4: Revised estimates on population demographics
on this issue, including the National Bioengineered Food in 2050.
Disclosure Law that was established in 2016, and updated ➤➤LO 15.4: Revised coverage of zinc needs in the older adult.
public opinion surveys on GM foods. ➤➤LO 15.5: New coverage of the effects of glucosamine and
➤➤LO 12.7: Section on organic farming now reflects the chondroitin on older adults.
costs and benefits of this method of farming and the fact ➤➤LO 15.5: New content on the link between the MIND diet
that organic farming is not guaranteed sustainable and Alzheimer’s disease risk reduction.
farming. ➤➤LO 15.5: New content on the link between diet and
➤➤Check Your Understanding questions and answers have cancer.
been revised and updated. ➤➤Revised Examining the Evidence feature on diet and
➤➤Web resources have been updated with additional developmental disabilities.
resources regarding sustainability. ➤➤Revised “2 Points of View” feature on 2017 changes to
➤➤New “2 Points of View” feature, “Should GMO-free school meal requirements to meet the Dietary Guidelines
Labeling be Allowed on Foods?” for Americans.
➤➤Gene editing is now a key term. ➤➤Revised Figure 15.1 reflects most recent statistics on
childhood obesity.
➤➤Revised Figure 15.4 reflects most recent statistics on
Chapter 13 sugar intake among children.
➤➤LO 13.1: New content on the cost of food-borne illness in ➤➤Revised Figure 15.6 shows the new dietary guidelines for
the U.S. older adults.

Preface    xix
Chapter 16 ➤➤True or False? Pre-tests open each chapter with 10 true/
false statements that help students realize that the things
➤➤LO 16.1 includes updated statistics on number of food
they think they know about nutrition aren’t always accurate.
insecure households in the U.S. and worldwide.
Answers are given at the end of the chapter, and a true/false
➤➤LO 16.1 also includes coverage of food insecurity among
icon emphasizes locations of answers within the chapter.
college students.
➤➤Nutrition in the Real World features take a closer look
➤➤LO 16.2 includes updated statistics on poverty and the
at some of the ways nutritional information and issues
working poor, and a new Figure 16.3 showing trends in
affect daily life.
food insecurity over time.
➤➤Practical Nutrition videos show the dynamic and
➤➤LO 16.2 also includes new coverage of food deserts and
ever-interesting Joan Salge Blake walking students
food swamps.
through making better eating choices in familiar environ-
➤➤LO 16.3 has more new statistics on hunger worldwide,
ments, based on a choice related to the chapter topic.
political sanctions, corruption, and refugees.
Examples include a pizza parlor, deli, coffee shop,
➤➤LO 16.3 also includes updated information about food
breakfast choices on the go, fitness smoothies, and much
waste worldwide.
more. Students can access the videos via Mastering
➤➤LO 16.5 has new data on stunting in children.
Nutrition, or via the QR code on page xiii.
➤➤Food deserts and food swamps are now key terms.
➤➤Table Tips give practical ideas for incorporating ade-
quate amounts of each nutrient into students’ diets using
Other Key Features widely available foods.
➤➤Self-Assessments throughout the book ask students to
➤➤Visual Chapter Summaries are structured to mirror the think about their own diets and behaviors and how well
organization of the chapter content and numbered to they are meeting their various nutrient needs.
correspond with the chapter objectives. They contain ➤➤Made Over Made Better food comparisons at the end
important art and photos from the main chapter text and of Chapters 4 through 11 can help students visually see
serve as concise study and review tools. how to make more nutritious decisions.
➤➤The learning outcomes, chapter headings, and ➤➤eLearn activities within the chapters direct students to
summary sections are linked together to provide a websites to extend their knowledge on various topics,
strong pedagogical structure that promotes comprehen- such as the American Institute for Cancer Research,
sion and facilitates study and review. Vegetarian Resource Group, Center for Science in the
➤➤Examining the Evidence features look at the latest Public Interest, etc.
research on controversial or confusing “hot” topics in
nutrition today and include critical-thinking questions.
These features guide students to make better, informed
choices in their personal nutrition, and become critical Digital Learning Products
media consumers of nutrition information.
➤➤MyDietAnalysis mobile website is available, so Mastering Nutrition
students can track their diets and activities accurately, www.masteringhealthandnutrition.com
anytime and anywhere, from their mobile devices.
Mastering Nutrition is an online homework, tutorial, and
➤➤Exploring Micronutrients within Chapters 7 and 8 are
assessment product designed to improve results by helping
self-contained sections that incorporate photos, illustra-
students quickly master concepts. Students benefit from self-
tions, and text to present each vitamin and mineral. Each
paced tutorials that feature immediate wrong-answer feed-
micronutrient is discussed using the same categories
back and hints that emulate the office-hour experience to help
(forms, functions, daily needs, food sources, toxicity and
keep students on track. With a wide range of interactive,
deficiency symptoms) for a consistent and easy-to-study
engaging, and assignable activities, students are encouraged to
format. These enable students to identify at a glance the
actively learn and retain tough course concepts.
key aspects of each nutrient.
➤➤Two Points of View at the end of each chapter contains a Specific features include:
summary of opposing viewpoints on a timely topic. This ➤➤Pearson eText is a simple-to-use, mobile-optimized,
feature will encourage students to think critically about pro personalized reading experience available within Master-
and con arguments on a given issue and decide for them- ing. It allows students to easily highlight, take notes, and
selves which side they agree with. Students will be applying review key vocabulary all in one place—even when
the critical-thinking skills that they learned in the chapter as offline. Seamlessly integrated videos and other rich media
they think through each point of view presented. engage students and give them access to the help they

xx    Preface
 need, when they need it. Pearson eText is available within ➤➤ABC News videos cover up-to-date hot topics that occur
Mastering when packaged with a new book; students can in the nutrition field that bring nutrition to life and spark
also purchase Mastering with Pearson eText online. discussion. These are accompanied by multiple-choice
questions with wrong-answer feedback.
For instructors not using Mastering, Pearson eText can
➤➤34 nutrition animation activities explain big-picture
also be adopted on its own as the main course material.
concepts that help students learn the hardest topics in
➤➤Single sign-on for MyDietAnalysis, a software system nutrition. These animations include questions with
that allows students to complete a diet assignment. wrong-answer feedback that address students’ common
Students keep track of their food intake and exercise and misconceptions and have been refreshed and made
enter the information to create a variety of reports (e.g., compatible for Mastering Nutrition and mobile devices.
the balance between fats, carbohydrates, and proteins in ➤➤Math activities provide hands-on practice of important
their diet; how many calories they’re eating versus calculations with helpful wrong-answer feedback.
expending; whether they’re meeting the RDAs for ➤➤Scientific reporting lab activities allow students to
vitamins and minerals, etc.). A MyDietAnalysis apply the principles of the scientific process to their own
activity has been added within Mastering Nutrition for diet analysis project and determine if they are at risk for
each text chapter that incorporates the use of MDA. A cardiovascular disease, diabetes, and more. These
mobile version gives students 24/7 access via their smart activities include short-answer/essay questions.
phones to easily track food, drink, and activity on the go. ➤➤Chapter Summary MP3s relate to chapter content and
• New - MyDietAnalysis Personalized Dietary come with multiple-choice questions that provide
Analysis activities guide students in a thorough wrong-answer feedback.
investigation of their dietary intake and are focused ➤➤Get Ready for Nutrition gives students extra help with
on the most commonly assigned topics in diet math and chemistry skills.
analysis projects. Follow-up feedback and a reflec- ➤➤Dynamic Study Modules help students study
tion question help students understand how to ­effectively—and at their own pace. How? By keeping
improve their diets. Activities can also be automati- them motivated and engaged. The assignable modules
cally graded, saving instructors valuable time from rely on the latest research in cognitive science, using
grading their students’ lengthy diet analysis projects. methods—such as adaptivity, gamification, and intermit-
➤➤Focus Figure video walkthroughs feature Joan Salge tent rewards—to stimulate learning and improve
Blake narrating a video walkthrough of each Focus retention. Each module poses a series of questions about
Figure, guiding students through each section of the a course topic. These question sets adapt to each stu-
figure, highlighting important concepts and making dent’s performance and offer personalized, targeted
connections. feedback to help them master key concepts.
➤➤Visual Chapter Summary coaching activities comple- ➤➤With Learning Catalytics, you’ll hear from every
ment each Visual Chapter Summary with hints and student when it matters most. You pose a variety of
feedback that help students with their understanding of questions that help students recall ideas, apply concepts,
one or more learning outcomes and reference each and develop critical-thinking skills. Your students
learning outcome within the activity. respond using their own smart phones, tablets, or
➤➤Focus Figure coaching activities guide students laptops. You can monitor responses with real-time
through key nutrition concepts with interactive mini-­ analytics and find out what your students do—and
lessons that provide hints and feedback. don’t—understand. Then you can adjust your teaching
➤➤18 NutriTools Build-A-Meal coaching activities allow accordingly and even facilitate peer-to-peer learning,
students to apply nutrition concepts to improve their helping students stay motivated and engaged. Updated
health through interactive mini-lessons that provide for this edition: newly added clicker questions from the
hints and feedback. The Build a Meal, Build a Pizza, Build Digital Instructional Resources. All questions will be
a Salad, and Build a Sandwich tools have been carefully specifically tagged to Nutrition & You and non-majors
rethought to improve the user experience, making them nutrition.
easier to use. They are now HTML5 compatible. Activi- ➤➤The Study Area is broken down into learning areas and
ties, such as Carbohydrates on a Food Label and FDA includes videos, animations, MP3s, and much more for
Packaging Requirements, have been updated and/or student self-study.
created to reflect recently updated nutrition standards.
➤➤Pre-lecture reading questions ensure that students
come prepared for lecture by answering multiple-choice
questions related to the content in the text.

Preface    xxi
 www.mydietanalysis.com
Acknowledgments
It takes a village, and then some, when it comes to writing a
dynamic textbook. Nutrition & You is no exception. I personally
want to thank all of those who passionately shared their
MyDietAnalysis was developed by the nutrition database expertise and support to make Nutrition & You better than I
experts at ESHA Research, Inc., and is tailored for use in col- could have envisioned.
lege nutrition courses. This software system allows students to Beginning with the dynamic staff at Pearson, I would like to
complete a diet assignment by keeping a diary of food intake thank Michelle Yglecias, who helped make my vision for this text-
and exercise and then creating a variety of reports (for exam- book a reality. Revising a text of this nature takes a lot of coordi-
ple, the balance between fats, carbohydrates, and proteins in nation, and Content Producer Lizette Faraji managed to keep us
the diet; how many calories eaten versus expended; whether on track while still applying her eagle eye to every aspect of the
the student is meeting the RDAs for vitamins and minerals, revision and worked diligently to create the best supplements for
and so on). It has been updated to include a mobile version so Nutrition & You. Developmental Editor Cathy Murphy expertly
students can access it from their smart phones to easily track brought careful attention to each chapter. Crackerjack Rich
food, drink, and activity on the go, 24/7. Media Content Producer Mia Sullivan expertly produced the new
Practical Nutrition Tips Videos and spearheaded the NutriTools
updates. Rich Media Content Producer Lucinda Bingham man-
Instructional Resources aged the content of our rich Mastering Nutrition course.

for Nutrition & You A very special thanks to Mary Tindle, Production Project
Manager, for all of her hard work shepherding this book through
(Download Only) production. My humble appreciation also goes to Eric Schrader
and Grace Subito for obtaining the most vivid and unique pho-
The digital Instructional Resources provide everything an
tos available, as well as to Designers Wanda Espana and Jerilyn
instructor needs to prep for the course, and deliver a dynamic
Bockorick and Design Manager Maria Guglielmo-Walsh, whose
lecture, in one convenient place. All resources are download-
design made the text, art, and photos all come alive and whom I
able from Mastering Nutrition and include:
must thank for the book’s gorgeous cover.
➤➤ABC News Lecture Launcher videos covering the most Marketing takes energy, and that’s exactly what Director of
up-to-date nutrition topics Product Marketing Allison Rona, Executive Field Marketing Man-
➤➤Updated 34 Nutrition Animations ager Mary Salzman, and their teams seem to generate nonstop.
➤➤Practical Nutrition Tips videos The many instructors who reviewed this book and supporting
➤➤Clicker questions media, and who provided good insights and suggestions, are listed
➤➤Quiz Show questions on the following pages; I am grateful to all of them for helping to
➤➤PowerPoint® Lecture Outlines (including Media-only inform the development of the fifth edition of Nutrition & You.
PowerPoints) The village also included loyal contributors who lent their
➤➤PowerPoint step-edit Image Presentations expertise to specific chapters. Mary Ellen Kelly revised the nutri-
➤➤Files for all illustrations and tables and selected photos tion and fitness chapter, Paula Quatromoni and Meg Salvia
from the text revised the disordered eating section of the weight-manage-
➤➤Microsoft® Word and PDF files for the Instructor ment chapter, E. Whitney Evans at Brown University revised the
Resource and Support Manual two “life cycle” chapters, Heidi Wengreen at Utah State Univer-
➤➤Microsoft® Word, RTF, and PDF files for the Test Bank sity revised the food consumerism and sustainability chapter,
➤➤Computerized Test Bank, which includes all the ques- Kellene A. Isom at Brigham and Women’s Hospital revised the
tions from the test bank in a format that allows instruc- food safety and technology chapter, Kathleen Deegan updated
tors to easily and intuitively build exams and quizzes the hunger chapter, and Claire Alexander revised the Two Points
➤➤Printed User’s Quick Guide with easy instructions for both of View features. Many thanks also to my accuracy reviewer,
experienced and new faculty members to get started with Stanley Wilfong of Baylor University. Special thank you to my
the rich toolkit content nutrition students, Katharine Terry, Elayna DeBenedetto, and
Additional digital instructor and student resources include Jamie Burgess, for their help with updating several chapters.
PDFs of: Lastly, an endless thanks to my family, Adam, Brendan,
➤➤Step-by-step Mastering Nutrition tutorials and Craig, for their love and support when I was working
➤➤Great Ideas in Teaching Nutrition more than I should have been.
➤➤Eat Right! Healthy Eating in College and Beyond
➤➤Food Composition Table

xxii    Preface
Reviewers
First Edition Sue Grace Ray Moss
Monroe Community College, Brighton Furman University
Nancy Adamowicz
University of Arizona Donna Hale Rosemary Mueller
Southeastern Oklahoma State University William Rainey Harper College
Laurie Allen
University of North Carolina, Greensboro Charlene Harkins Katherine Musgrave
University of Minnesota, Duluth University of Maine, Orono
Dawn Anderson
Winona State University Nancy Harris Rosemary O’Dea
Eastern Carolina University Gloucester County College
Francine Armenth-Brothers
Heartland Community College Beverly Henry Milli Owens
Northern Illinois University College of the Sequoias
Elizabeth Browne
Tidewater Community College Chris Heuston Candi Possinger
Front Range Community College State University of New York, Buffalo
Nancy Buffum-Herman
Monroe Community College Thunder Jalili Lisa Rapp
University of Utah Springfield Technical Community College
Joanne Burke
University of New Hampshire Lori Kanauss Mike Reece
Western Illinois University Ozarks Technical Community College
Thomas Castonguay
University of Maryland Judy Kaufman Ruth Reilly
Monroe Community College, Brighton University of New Hampshire
Erin Caudill
Southeast Community College Danita Kelley Barbara Reynolds
Western Kentucky University College of the Sequoias
Sai Chidambaram
Cansisius College Kathryn Kohel Robert Reynolds
Alfred University University of Illinois, Chicago
Janet Colson
Middle Tennessee State University Claire Kratz Rebecca Roach
Montgomery County Community College University of Illinois, Urbana-Champaign
Priscilla Connor
University of North Texas Laura Kruskall Nancy Rodriguez
University of Nevada, Las Vegas Harper College
Nancy J. Correa-Matos
University of North Florida Melody Kyzer Beverly Roe
University of North Carolina, Wilmington Erie Community College, South Campus
Cathy Hix Cunningham
Tennessee Technological University Kris Levy Lisa Sasson
Columbus State Community College New York University
Eileen Daniel
State University of New York, Brockport Sue Linnenkohl Donal Scheidel
Marshall University University of South Dakota
Carole Dupont
Springfield Technical Community College Jackie McClelland Anne-Marie Scott
North Carolina State University University of North Carolina, Greensboro
Sally Feltner
Western Carolina University Katherine Mellen Anne Semrau
University of Iowa Northeast Texas Community College
Anna Marie Frank
DePaul University Barbara Mercer Padmini Shankar
University of Louisville Georgia Southern University
Bernard Frye
University of Texas, Arlington Anna Miller Mollie Smith
De Anza College California State University, Fresno
Mary Ellen Fydenkevez
Greenfield Community College Kristin Moline Stasino Stavrianeas
Lourdes College Willamette University
Christie Goodner
Winthrop University Maria Montemagni Liane Summerfield
College of the Sequoias Marymount University
Lisa Goodson
Prince George’s Community College Gina Marie Morris Jo Taylor
Frank Phillips College Southeast Community College

Preface    xxiii
Norman Temple Linda Johnston Lolkus Fourth Edition
Athabasca University Indiana University–Purdue University,
Keith Erikson
Gabrielle Turner-McGrievy Indianapolis
University of North Carolina at Greensboro
University of Alabama Raymond McCormick
Carol Friesen
Simin Vaghefi University of South Florida
Ball State University
University of North Florida Owen Murphy
Alvin Furiya
Amy Vaughan University of Colorado, Boulder
Purdue University, Indianapolis
Radford University Cheryl Neudauer
Kathleen Laquale
John Warber Minneapolis Community and Technical College
Bridgewater State University
Morehead State University Patricia Plavcan
Alison Miner
Dana Wassmer Cooking and Hospitality Institute of Chicago
Prince George’s Community College
Cosumnes River College Ramona Rice
Esther Okeiyi
Diana Watson-Maile Georgia Military College
North Carolina Central University
East Central University Lisa Sasson
Ryan Paruch
Beverly Webber New York University
Tulsa Community College
University of Utah Tiffany Shurtz
Teresa Peeples
Annie Wetter University of Central Oklahoma
The College of Coastal Georgia
University of Wisconsin, Stevens Point Priya Venkatesan
Janet Yarrow
Fred Wolfe Pasadena City College
Housatonic Community College
University of Arizona
Third Edition Fifth Edition
Maureen Zimmerman
Mesa Community College Lisa Aberle
James Cain
Heartland Community College
Donna Zoss Aurora University
Purdue University Andrea Altice
Maria Carles
Florida State College at Jacksonville
Northern Essex Community College
Second Edition Joanne DeMarchi
Erin Caudill
Barbara Bernardi Saddleback College
Southeast Community College
Lincoln Land Community College Linda Fleming
Carol Cummings
Tracey Brigman Middlesex Community College
Rhode Island College
University of Georgia Carol Friesen
Elizabeth Dodge
Linda Brothers Ball State University
University of Maine
Indiana University–Purdue University, Alvin Furiya
Dina Hayduk
Indianapolis Purdue University, Indianapolis
Kutztown University
Lisa Duich-Perry Vijay Ganji
Julie Lee
Chaminade University of Honolulu Georgia State University
Western Kentucky University
Jerald C. Foote Scott Johnson
Cindy Montero
University of Arkansas Wake Technical Community College
Santa Fe College
Boyd Foster Kathleen Laquale
Vicki Rethmeier
Gonzaga University Bridgewater State University
Southeast Community College
Carol Friesen Esther Okeiyi
Andrea Villarreal
Ball State University North Carolina Central University
Chandler-Gilbert Community College
Krista Jordheim Ryan Paruch
Sheldon Watts
Normandale Community College Tulsa Community College
Temple University
Lorri Kanauss Teresa Peeples
James Willard
Western Illinois University The College of Coastal Georgia
Saint Michael’s College
Kathleen M. Laquale Janet Yarrow
Beth Williams
Bridgewater State College Housatonic Community College
Owens Community College

xxiv    Preface
Mastering Nutrition Faculty Advisory Board

Brian Barthel Urbi Ghosh Janet Sass

Utah Valley College Oakton Community College Northern Virginia Community College
Melissa Chabot Judy Kaufman Dana Sherman
University at Buffalo–The State University Monroe Community College Ozarks Technical Community College
of New York Michelle Konstantarakis Priya Venkatesan
Julia Erbacher University of Nevada, Las Vegas Pasadena City College
Salt Lake Community College Milli Owens
Carol Friesen College of the Sequoias
Ball State University

Preface    xxv
 What Is
1 Nutrition?
 True or False? TF

1. Habit is the number-one determinant of what you eat. p. 5

2. Heart disease is the leading cause of death in the

United States. p. 8

3. The energy in food is commonly measured in calories. p. 9

4. Vitamins provide you with energy. p. 10

5. Water is an essential nutrient. p. 11

6. Taking a vitamin supplement ensures that your diet is

healthy. p. 12

7. Meats, poultry, and fish are good sources of fiber. p. 12

8. More than 50 percent of Americans regularly spend money

on daily supplements. p. 13

9. The number of Americans who are obese is the same today

as it was 10 years ago. p. 13

10. You can get sound nutrition advice from anyone who calls
him- or herself a nutritionist. p. 22

See page 29 for the answers.

3
 F
rom the minute you were born, you began performing three automatic behav­
Learning Outcomes
iors: You slept, you ate, and you expelled your waste products, often while you
After reading this chapter, you will were sleeping. You didn’t need to think about these actions, and you didn’t have
be able to:
to decide to do them. You also didn’t need to make choices about where to sleep,
what to eat, or when to go to the bathroom. Life was so easy back then.
LO 1.1 Discuss the factors that Now that you’re older, these actions, particularly the eating part, are anything
­influence your food choices. but automatic. You make numerous decisions every day about what to eat, and you
make these decisions for reasons that you may not even be aware of. If your dietary
LO 1.2 Define the term nutrition.
advice comes from media sound bites, you may get constantly conflicting informa­
LO 1.3 Differentiate between the tion. Yesterday’s news flash announced that eating more protein would help you fight
six categories of essential nutrients a bulging waist. Last week’s headline boldly announced you should minimize added
found in food and in the body.
sugars in your diet to avoid becoming overweight. This morning, the TV news lead
LO 1.4 Understand the importance of was a health report advising you to eat more whole grains to live longer, but to hold
a well-balanced diet in meeting your the line on sodium—otherwise your blood pressure may go up.
daily nutrient needs.
You may find it frustrating that dietary advice seems to change with the daily
LO 1.5 Discuss the current nutritional news (though it actually doesn’t), but this bombardment of nutrition news is a
state of the American diet. positive thing. You are lucky to live in an era when so much is known and being
LO 1.6 Understand the scientific discovered about what you eat and how it affects you. Today’s research validates
method in nutrition research and what nutrition professionals have known for decades: Nutrition plays an invaluable
identify reliable sources of nutrition role in your health. As with any science, nutrition is not stagnant. Exciting discov­
information. eries will continue to be made about the roles that diet and foods play in keeping
you healthy.
Let’s find out more about nutrition, why it’s so important to your health, and how
you can identify sound sources of nutrition information. We’ll start with the basic
concept of why you eat and how this affects your nutrition.

What Drives Our Food Choices?

LO 1.1 Discuss the factors that influence your food choices.

What did you have for dinner last night? Where did you eat it? Who were you with?
How did you feel?
Do you ever think about what drives your food choices? Or are you on auto­
pilot as you stand in line at the sub shop and squint at yet another menu board? Do
you adore some foods and eat them often, while avoiding others with a vengeance?
Perhaps you have a grandparent who encourages you to eat more (and more!) of her
traditional home cooking. You obviously need food to survive, but beyond your basic
instinct to eat, there are many other factors that affect what goes into your stomach.
Let’s discuss some of these now.

We Need to Eat and Drink to Live

All creatures need fuel in order to function, and humans are no exception. We get
our fuel from food in the form of chemical compounds that are collectively known
as nutrients. These nutrients work together to provide energy, growth, and mainte­
nance; and to regulate numerous body processes. Three of the six classes of nutrients—
carbohydrates, fats (part of the larger class of lipids), and protein—provide energy in
the form of kilocalories. One kilocalorie equals the amount of energy needed to raise
the temperature of 1 kilogram of water 1 degree Celsius. (Note that kilocalories are com­
monly referred to as calories, which is the term we will use from here on.) Vitamins,
minerals, and water help regulate many body processes, including metabolism. In
fact, water is found in all foods and beverages and is so vital to life that you couldn’t
live more than a few days without it.

4
Another Random Scribd Document
with Unrelated Content
claims not to fall short in life, and not to allow themselves to be
hindered by any natural modesty.
Modesty comes only too naturally to great geniuses. They are
conscious of being different from other people, yet when they are
compelled to come forward they only do so under protest, and then
beg every one’s pardon. The richest natures are the least conscious
of their own powers; they are ashamed because they think that they
are offering a copper, when in reality they are giving away kingdoms.
This is doubly true of the woman who knows nothing of her own
powers until the man comes to reveal them to her.
It was the same with Sonia. She was always giving away handfuls,—
her mind, her learning, her social gifts; she placed them all at the
disposal of others; yet when she, who felt the eternal loneliness
which accompanies genius, asked for the entire affection of another,
she was told that she asked too much. There can be no agreement
between that which genius has the right to ask, and mediocrity the
power to give. It was not a very strong affection that she had for the
young Pole, and, such as it was, it did but intensify her sense of
loneliness. It was at Paris that she received the news of her
husband’s suicide; and she, who suffered so acutely from every
successive death in her family, seemed doomed to receive one blow
after another at the hand of fate. She had scarcely recovered from a
nervous fever, resulting from the shock, when she was called to
Stockholm by the supporters of women’s rights,—to Stockholm,
where her soul congealed, her mind was unsatisfied, and where her
body was to die.

VI
I shall only give a hasty sketch of the years that followed. Fru
Leffler has given us a detailed account of them in her book on Sonia,
and Ellen Key, in her life of Fru Leffler, has made the crooked
straight, and has filled in some of the gaps. I shall merely touch upon
this period for the sake of those of my readers who are not
acquainted with either of the above-mentioned works. These years
were about the most lifeless, and, psychologically speaking, the
most empty in Sonia’s life. She was called upon to take part in a
movement which from its commencement was doomed to fail on
account of its narrow principles. The social circle was divided into
two separate groups, one of which consisted of ladies and dilettante
youths, very excitable and full of zeal for reform, but without a single
really superior man among them; the other was of an essentially
Swedish character, consisting chiefly of men; the “better class” of
women were excluded, and drinking bouts, night revelling, club life,
song-singing, and easy-going friendship was the rule. These
included a few talented people among their number, and expressed
the utmost contempt for the other group. For the first time in her life
Sonia was made to do ordinary every-day work, and to exert herself
after the manner of a mere drudge, or a cart-horse, for payment. Her
position rendered her dependent on the moral standard of a clique.
With the flexibility of her Russian nature, she renounced the freedom
to which she had been accustomed, and devoted herself to her
duties as lecturer under a professor. This work soon began to weary
her to death. Mathematics lost their charm now that the genius of old
Weierstrass was no longer there to elucidate the problems, and to
encourage her to do that which women had hitherto been unable to
accomplish.
For some time she struggled on through thick and thin, without
however sinking low enough to give her superiors no longer any
cause to shake their heads or to admonish her. Lively, witty, and
unassuming, the task of entertaining people at their social gatherings
fell to her share, and she bore the weight of it without a murmur, until
her wasted amiability resulted in an undue familiarity in the circle of
her admirers, of both sexes, causing her much vexation. When the
first excitement of novelty was passed, she devoted herself chiefly to
her true but stolid friend, Anne Charlotte Leffler. It was one of those
friendships which are getting to be very common now that women
are becoming intellectual; it was not the result of any deep mutual
sympathy, nor was it formed out of the fulness of their lives, but
rather from the consciousness that there was something lacking, as
when two minus combine in the attempt to form one plus. Then as
soon as the plus is there, all interest in one another, and all mutual
sympathy is a thing of the past, as it proved in this case, when the
Duke of Cajanello appeared on Fru Leffler’s horizon, and she
afterwards, in the honeymoon of her happiness, possibly with the
best of intentions, but with very little tact or sympathy, wrote her
obituary book on Sonia.
One of the results of this friendship was a series of unsuccessful
literary attempts, for which the material was provided by Sonia, and
dramatized by Fru Leffler. The latter tried to put Sonia’s
psychological, intuitive experiences into a realistic shape, and the
result was, as might be expected, a failure. Sonia was a mystic,
whose whole being was one indistinct longing, without beginning and
without end; Fru Leffler was an enlightened woman, daughter of a
college rector, “who worked incessantly at her own development.”
Even while the work of collaboration was in progress, a slight friction
began to make itself felt between the two friends. Fru Leffler was
vexed at having, as she expressed it, “repudiated her own child” in
the story called “Round about Marriage,” in which she attempted to
describe the lives of women who remain unmarried. The storms
raised by Sonia’s vivid imagination oppressed her, and imported a
foreign element into her sober style, resulting in long padded novels,
which were too ambitious, and had a false ring about them. Her
influence on Sonia produced the opposite result. Sonia saw that Fru
Leffler was less talented than she had supposed, and this made her
place greater confidence in her own merits as an author. She began
to write a story of her own youth, called “The Sisters Rajevsky,”
which we have already mentioned, followed by a story about the so-
called Nihilists, “Vera Barantzova;” both these books displayed a
wider experience, and contained the promise of greater things than
any of the contemporaneous literature by women, but they did not
receive the recognition which they deserved, because nobody
understood the characters which she depicted.
Up till now there has been a fundamental error in all the attempts
made to understand Sonia Kovalevsky, and the fault is chiefly due to
Fru Leffler, who wrote of her from the following standpoint:—
“I am great and you are great,
We are both equally great.”
Sonia and her biographer are by no means “equally great.” To
compare Fru Leffler to Sonia is like comparing a nine days’ wonder
to an eternal phenomenon. One is an ordinary woman with a
carefully cultivated talent, while the other is one of those mysteries
who, from time to time, make their appearance in the world, in whom
nature seems to have overstepped her boundaries, and who are
created to live lonely lives, to suffer and to die without having ever
attained the full possession of their own being.
In the year 1888, at the age of thirty-eight, Sonia learned for the first
time to know the love which is a woman’s destiny. M. K. was a great,
heavy Russian boyar, who had been a professor, but was dismissed
on account of his free-thinking views. He was a dissipated man and
rich, and had spent his time in travelling since he left Russia. He was
no longer young, like the Duke of Cajanello. A few years older than
Sonia, he was one of those complacent, self-centred characters who
have never known what it is to long for sympathy, who are totally
devoid of ideals, and are not given to vain illusions. Comparatively
speaking, an older woman always has a better chance with a man
younger than herself, and there was nothing very surprising in the
love which the young and insignificant Duke bestowed on Fru Leffler.
With Sonia it was quite different. The boyar had already enjoyed as
many of the good things of this world as he desired; he was both
practical and sceptical, the kind of man whom women think
attractive, and who boast that they understand women. I am not at
liberty to mention his name, as he is still alive and enjoys good
health. He was interested in Sonia, as much as he was capable of
being interested in any one, because she was a compatriot to be
proud of, and he also liked her because she was good company, but
Sonia never acquired all the power over him which she should have
had. He was not like a susceptible young man who is influenced by
the first woman who has really given him the full passion of her love.
The long-repressed love which was now lavished upon him by the
woman who was no longer young had none of the surprise of novelty
in it, not even the unexpected treasure of flattered vanity. He
accepted it calmly, and never for a moment did he allow it to interfere
with his mode of life. Even though he had no wife, his bachelor’s
existence had never lacked the companionship of women. Sonia
should occupy the position of wife, but an ardent lover it was no
longer in his power to be.
The conflict points plainly to a double rupture between them,—the
one internal and the other external,—both brought about by the spirit
of the age.
Sonia’s womanhood had awakened in her the first time they met,
and he became her first love. She loved him as a young girl loves,
with a trembling and ungovernable joy at finding all that had hitherto
been hidden in herself; she rejoiced in the knowledge that he was
there, that she would see him again to-morrow as she had seen him
to-day, that she could touch him, hold him with her hands. She lived
only when she saw him; her senses were dulled when he was no
longer there. It was then that Stockholm became thoroughly hateful
to her; it seemed to hold her fast in its clutches, to crush the woman
in her, and to deprive her of her nationality. He represented the
South,—the great world of intellect and freedom; but above all else,
he was home, he was Russia! He was the emblem of her native
land; he had come speaking the language in which her nurse had
sung to her, in which her father and sister and all the loved and lost
had spoken to her; he was her hearth and home in the dreary world.
But more than all this, he was the only man capable of arousing her
love.
But if she took a short holiday and followed him to Paris and Italy, his
cold greeting was sure to chill her inmost being, and instead of the
comfort which she had hoped to find in his love and sympathy, she
was thrown back upon herself, more miserable and disappointed
than before.
Her spirits were beginning to give way. It seemed as though the
world were growing empty around her and the darkness deepening,
while she stood in the midst of it all, alone and unprotected. But what
drove matters to a climax was that their most intimate daily
intercourse took place just at the time when she was in Paris working
hard, and sitting up at nights. When she was awarded the Prix
Bordin on Christmas Eve, 1888, in the presence of the greatest
French mathematicians, she forgot that she was a European
celebrity, whose name would endure forever and be numbered
among the women who had outstripped all others; she was only
conscious of being an overworked woman, suffering from one of
those nervous illnesses when white seems turned to black, joy to
sorrow,—enduring the unutterable misery caused by mental and
physical exhaustion, when the night brings no rest to the tortured
nerves. As is always the case with productive natures under like
circumstances, her passions were at their highest pitch, and she
needed sympathy from without to give relief. It was then that she
received an offer of marriage from the man whom she loved; but she
was too well aware of the gulf which lay between his gentlemanly
bearing and her devouring passion to accept it, and determined that
since she could not have all she would have nothing. It may be that
she was haunted by the recollection of her first marriage, or she may
have been influenced by the woman’s rights standpoint which
weighs as in a scale: For so and so many ounces of love, I must
have so and so many ounces of love and fidelity; and for so and so
many yards of virtuous behavior, I have a right to expect exactly the
same amount from him.
It happened, however, that the man in question would not admit of
such calculations, and Sonia went back to Stockholm and her hated
university work with the painful knowledge of “never having been all
in all to anybody.” After a time she began to realize that love is not a
thing which can be weighed and measured. She now concentrated
her strength in an attempt to free herself from her work at Stockholm,
which had been turned into a life-long appointment since she won
the Prix Bordin; she longed to get away from Sweden, where she felt
very lonely, having no one to whom she could confide her thoughts.
She had some hopes of being given an honorary appointment as a
member of the Imperial Russian Academy, which would place her in
a position of pecuniary independence, with the liberty to reside
where she pleased. But when she returned to her work at Stockholm
in the beginning of the year 1891, after a trip to Italy in company with
the man whom she loved, it was with the conviction, grown stronger
than ever, of not being able to put up with the loneliness and
emptiness of her existence any longer, and with the determination of
throwing everything aside and accepting his proposal.
She came to this decision while suffering from extreme weariness.
Her Russian temperament was very much opposed to the manner of
her life for the last few years. Her spirits, which wavered between a
state of exaltation and apathy, were depressed by a regular routine
of work and social intercourse, and she was never allowed the
thorough rest which she so greatly needed. In one year she lost all
who were dear to her; and though dissatisfied with her own life, she
was able to sympathize deeply with her beloved sister Anjuta, whose
proud dreams of youth were either doomed to destruction, or else
their fulfilment was accompanied with disappointment, while she
herself was dying slowly, body and soul. Life had dealt hardly with
both these sisters. When Sonia travelled home for the last time, after
exchanging the warm, cheerful South for the cold, dismal North, she
broke down altogether. Alone and over-tired as she always was on
these innumerable journeys, which were only undertaken in order to
cure her nervous restlessness, her spirits were no longer able to
encounter the discomforts of travel, and she gave way. The
perpetual changes, whether in rain, wind, or snow, accompanied by
all the small annoyances, such as getting money changed, and
finding no porters, overpowered her, and for a short time life seemed
to have lost all its value. With an utter disregard for consequences,
she exposed herself to all winds and weathers, and arrived ill at
Stockholm, where her course of lectures was to begin immediately. A
heavy cold ensued, accompanied by an attack of fever; and so great
was her longing for fresh air, that she ran out into the street on a raw
February day in a light dress and thin shoes.
Her illness was short; she died a couple of days after it began. Two
friends watched beside her, and she thanked them warmly for the
care they took of her,—thanked them as only strangers are thanked.
They had gone home to rest before the death-struggle began, and
there was no one with her but a strange nurse, who had just arrived.
She died alone, as she had lived,—died, and was buried in the land
where she had not wished to live, and where her best strength had
been spent.

VII
There is yet another picture behind the one depicted in these pages.
It is large, dark, and mysterious, like a reflection in the water; we see
it, but it melts away each time we try to grasp it.
When we know the story of a person’s life, and are acquainted with
their surroundings and the conditions under which they have been
brought up; when we have been told about their sufferings, and the
illness of which they died, we imagine that we know all about them,
and are able to form a more or less correct portrait of them in our
mind’s eye, and we even think that we are in a position to judge of
their life and character. There is scarcely any one whose life is less
veiled to the public gaze than Sonia Kovalevsky’s. She was very
frank and communicative, and took quite a psychological interest in
her own character; she had nothing to conceal, and was known by a
large number of people throughout Europe. She lived her life before
the eyes of the public, and died of inflammation of the lungs, brought
on by an attack of influenza.
Such was Sonia Kovalevsky’s life as depicted by Fru Leffler, in a
manner which reveals a very limited comprehension of her subject;
the chief thing missing is the likeness to Sonia.
This sketch was afterwards corrected and completed with great
sympathy and delicacy by Ellen Key, but she has also failed to catch
the likeness of Sonia Kovalevsky.
And mine—written as it is with the full consciousness of being better
able to understand her than either of these two, partly on account of
the impressions left by my own half-Russian childhood; partly, too,
because in some ways my temperament resembles hers—my
sketch, although it is an analysis of her life, is not Sonia Kovalevsky.
She is still standing there, supernaturally great, like a shadow when
the moon rises, which seems to grow larger the longer one looks at
it; and as I write this, I feel as though she were as near to me as a
body that one knocks up against in the dark. She comes and goes.
Sometimes she appears close beside me sitting on the flower-table,
a little bird-like figure, and I seem to see her quite distinctly; then, as
soon as I begin to realize her presence, she has gone. And I ask
myself,—Who is she? I do not know; she did not know it herself. She
lived, it is true, but she never lived her own, real, individual life.
She remains there still,—a form which came out of the darkness and
went back into the same. She was a thorough child of the age in
every little characteristic of her aimless life; she was a woman of this
century, or rather, she was what this century forces a woman to be,
—a genius for nothing, a woman for nothing, ever struggling along a
road which leads to nowhere, and fainting on the way as she strives
to attain a distant mirage. Tired to death, and yet afraid to die, she
died because the instinct for self-preservation forsook her for the
space of a single instant; died only to be buried under a pile of
obituary notices, and forgotten for the next novelty. But behind them
all she stands, an immortal personality, hot and volcanic as the
world’s centre, a thorough woman, yet more than a woman. Her
brain rose superior to sex, and learned to think independently, only
to be dragged down again and made subservient to sex; her soul
was full of mysticism, conscious of the Infinite existing in her little
body, and out of her little body again soaring up towards the Infinite,
—a one day’s superficial consciousness which allowed itself to be
led astray by public opinion, yet possessing, all the while, a sub-
consciousness, which, poetically viewed, clung fast to the eternal
realities in her womanly frame, and would not let them rise to the
brain, which, freed from the body, floated in empty space. Hers was
a queenly mind, feeding a hundred beggars at her board,—giving to
all, but confiding in none.
Ellen Key once said to me: “When she shook hands, you felt as if a
little bird with a beating heart had fluttered into your hand and out
again.” And another friend, Hilma Strandberg, a young writer of great
promise, whose after career belied its commencement, said, after
her first meeting with Sonia, that she had felt as though the latter’s
glance had pierced her through and through, after which she
seemed to be dissecting her soul, bit by bit, every bit vanishing into
thin air; this psychical experience was followed by such violent bodily
discomfort that she almost fainted, and it was only with the greatest
difficulty that she managed to get home.
Both these descriptions prove that Sonia’s hands and eyes were the
most striking part of her personality. Many anecdotes are told about
her penetrating glance, but this is the only one which mentions her
hands, although it is true that Fru Leffler remarked that they were
very much disfigured by veins. But this one is sufficient to complete a
picture of her which I remember to have seen: she has a slender
little child’s body, and her hands are the hands of a child, with
nervous, crooked little fingers, anxiously bent inwards; and in one
hand she clasps a book, with such visible effort that it makes one’s
heart ache to look at her.
The hands often afford better material for psychological study than
the face, and they give a deeper and more truthful insight into the
character because they are less under control. There are people with
fine, clever faces, whose hands are like sausages,—fleshy and
veinless, with thick stumpy fingers which warn us to beware of the
animated mask. And there are round, warm, sensuous faces, with
full, almost thick lips, which are obviously contradicted by pale, blue-
veined, sickly-looking hands. The momentary amount of intellectual
power which a person has at his disposal can change the face, but
the hands are of a more physical nature, and their speech is a more
physical one. Sonia’s face was lit up by the soul in her eyes, which
bore witness to the intense interest which she took in everything that
was going on around her; but the weak, nervous, trembling little
hands told of the unsatisfied, helpless child, who was never to attain
the full development of her womanhood.
 II
Neurotic Keynotes
 I
Last year there was a book published in London with the
extraordinary title of “Keynotes.” Three thousand copies were sold in
the course of a few months, and the unknown author became a
celebrity. Soon afterwards the portrait of a lady appeared in “The
Sketch.” She had a small, delicate face, with a pained and rather
tired expression, and a curious, questioning look in the eyes; it was
an attractive face, very gentle and womanly, and yet there was
something disillusioned and unsatisfied about it. This lady wrote
under the pseudonym of George Egerton, and “Keynotes” was her
first book.
It was a strange book! too good a book to become famous all at
once. It burst upon the world like the opening buds in spring, like the
cherry blossom after the first cold shower of rain. What can have
made this book so popular in the England of to-day, which is as
totally devoid of all true literature as Germany itself? Was it only the
writer’s strong individuality, which each successive page impressed
upon the reader’s nerves more vividly and more painfully than the
last? The reader, did I say? Yes, but not the male reader. There are
very few men who have a sufficiently keen appreciation for a
woman’s feelings to be able to put their own minds and souls into the
swing of her confession, and to accord it their full sympathy. Yet
there are such men. We may perhaps come across two or three of
them in a lifetime, but they disappear from our sight, as we do from
theirs. And they are not readers. Their sympathy is of a deeper, more
personal character, and as far as the success of a book is
concerned, it need not be taken into consideration at all.
“Keynotes” is not addressed to men, and it will not please them. It is
not written in the style adopted by the other women Georges,—
George Sand and George Eliot,—who wrote from a man’s point of
view, with the solemnity of a clergyman or the libertinism of a
drawing-room hero. There is nothing of the man in this book, and no
attempt is made to imitate him, even in the style, which springs
backwards and forwards as restlessly as a nervous little woman at
her toilet, when her hair will not curl and her stay-lace breaks.
Neither is it a book which favors men; it is a book written against
them, a book for our private use.
There have been such books before; old-maid literature is a lucrative
branch of industry, both in England and Germany (the two most
unliterary countries in Europe), and that is probably the reason why
the majority of authoresses write as though they were old maids. But
there are no signs of girlish prudery in “Keynotes;” it is a liberal book,
indiscreet in respect of the intimacies of married life, and entirely
without respect for the husband; it is a book with claws and teeth
ready to scratch and bite when the occasion offers,—not the book of
a woman who married for the sake of a livelihood, but the book of a
devoted wife, who would be inseparable from her husband if only he
were not so tiresome, and dull, and stupid, such a thorough man,
insufferable at times, and yet indispensable as the husband always
is to the wife.
And it is the book of a gentlewoman!
We have had tell-tale women before, but Heaven preserve us! Fru
Skram is a man in petticoats; she speaks her mind plainly enough,—
rather too plainly to suit my taste. “Gyp,” a distinguished
Frenchwoman, has written “Autour du Mariage,” and she cannot be
said to mince matters either. But here we have something quite
different; something which does not in the least resemble Gyp’s
frivolous worldliness or Amalie Skram’s coarseness. Mrs. Egerton
would shudder at the thought of washing dirty linen in public, and
she could not, even if she were to force herself, treat the relationship
between husband and wife with cynical irony, and she does not force
herself in the very least.
She writes as she really is, because she cannot do otherwise. She
has had an excellent education, and is a lady with refined tastes,
with something of that innocence of the grown woman which is
almost more touching than a girl’s innocence, because it proves how
little of his knowledge of life in general, and his sex in particular, the
Teutonic husband confides to his wife. She stands watching him,—
an eating, loving, smoking organism. Heavens! how wearisome! So
loved, and yet so wearisome! It is unbearable! And she retreats into
herself, and realizes that she is a woman.
It is almost universal amongst women, especially Germans, that they
do not take man as seriously as he likes to imagine. They think him
comical,—not only when they are married to him, but even before
that, when they are in love with him. Men have no idea what a
comical appearance they present, not only as individuals, but as a
race. The comic part about a man is that he is so different from
women, and that is just what he is proudest of. The more refined and
fragile a woman is, the more ridiculous she is likely to find the clumsy
great creature who takes such a roundabout way to gain his comical
ends.
To young girls especially man offers a perpetual excuse for a laugh,
and a secret shudder. When men find a group of women laughing
among themselves, they never suspect that it is they who are the
cause of it. And that again is so comic! The better a man is, the more
he is in earnest when he makes his pathetic appeal for a great love;
and woman, who takes a special delight in playing a little false, even
when there is no necessity, becomes as earnest and solemn as he,
when all the time she is only making fun of him. A woman wants
amusement, wants change; a monotonous existence drives her to
despair, whereas a man thrives on monotony, and the cleverer he is
the more he wishes to retire into himself, that he may draw upon his
own resources; a clever woman needs variety, that she may take her
impressions from without.
... The early blossoms of the cherry-tree shudder beneath the cold
rain which has burst their scales; this shudder is the deepest
vibration in Mrs. Egerton’s book. What is the subject? A little woman
in every imaginable mood, who is placed in all kinds of likely and
unlikely circumstances: in every story it is the same little woman with
a difference, the same little woman, who is always loved by a big,
clumsy, comic man, who is now good and well-behaved, now wild,
drunk, and brutal; who sometimes ill-treats her, sometimes fondles
her, but never understands what it is that he ill-treats and fondles.
And she sits like a true Englishwoman with her fishing-rod, and while
she is waiting for a bite, “her thoughts go to other women she has
known, women good and bad, school friends, casual acquaintances,
women-workers,—joyless machines for grinding daily corn, unwilling
maids grown old in the endeavor to get settled, patient wives who
bear little ones to indifferent husbands until they wear out,—a long
array. She busies herself with questioning. Have they, too, this thirst
for excitement, for change, this restless craving for sun and love and
motion? Stray words, half confidences, glimpses through soul-chinks
of suppressed fires, actual outbreaks, domestic catastrophes,—how
the ghosts dance in the cells of her memory! And she laughs—
laughs softly to herself because the denseness of man, his
chivalrous conservative devotion to the female idea he has created,
blinds him, perhaps happily, to the problems of her complex nature,
... and well it is that the workings of our hearts are closed to them,
that we are cunning enough or great enough to seem to be what
they would have us, rather than be what we are. But few of them
have had the insight to find out the key to our seeming
contradictions,—the why a refined, physically fragile woman will
mate with a brute, a mere male animal with primitive passions, and
love him; the why strength and beauty appeal more often than the
more subtly fine qualities of mind or heart; the why women (and not
the innocent ones) will condone sins that men find hard to forgive in
their fellows. They have all overlooked the eternal wildness, the
untamed primitive savage temperament that lurks in the mildest, best
woman. Deep in through ages of convention this primeval trait burns,
an untamable quantity that may be concealed, but is never
eradicated by culture,—the keynote of woman’s witchcraft and
woman’s strength.”
They are not stories which Mrs. Egerton tells us. She does not care
for telling stories. They are keynotes which she strikes, and these
keynotes met with an extraordinary and most unexpected response.
They struck a sympathetic chord in women, which found expression
in a multitude of letters, and also in the sale of the book. An author
can hope for no happier fate than to receive letters which re-echo the
tune that he has discovered in his own soul. Those who have
received them know what pleasant feelings they call forth. We often
do not know where they come from, we cannot answer them, nor
should we wish to do so if we could. They give us a sudden insight
into the hidden centre of a living soul, where we can gaze into the
secret, yearning life, which is never lived in the sight of the world, but
is generally the best part of a person’s nature; we feel the
sympathetic clasp of a friendly hand, and our own soul is filled with a
thankfulness which will never find expression in words. The dark
world seems filled with unknown friends, who surround us on every
side like bright stars in the night.
Mrs. Egerton had struck the fundamental chord in woman’s nature,
and her book was received with applause by hundreds of women.
The critic said: “The woman in ‘Keynotes’ is an exceptional type, and
we can only deal with her as such.” “Good heavens! How stupid they
are!” laughed Mrs. Egerton. Numberless women wrote to her,
women whom she did not know, and whose acquaintance she never
made. “We are quite ordinary, every-day sort of people,” they said;
“we lead trivial, unimportant lives; but there is something in us which
vibrates to your touch, for we, too, are such as you describe.”
“Keynotes” took like wildfire.
There is nothing tangible in the book to which it can be said to owe
its significance. Notes are not tangible. The point on which it differs
from all other well-known books by women is the intensity of its
awakened consciousness as woman. It follows no pattern and is
quite independent of any previous work; it is simply full of a woman’s
individuality. It is not written on a large scale, and it does not reveal a
very expansive temperament. But, such as it is, it possesses an
amount of nervous energy which carries us along with it, and we
must read every page carefully until the last one is turned, not peep
at the end to see what is going to happen, as we do when reading a
story with a plot; we must read every page for its own sake, if we
would feel the power of its different moods, varying from feverish
haste to wearied rest.

II
Nearly a year afterwards, a book was published in Paris by
Lemerre, called “Dilettantes.” Instead of the author’s name there
were three stars, but a catalogue issued by a less illustrious
publisher is not so discreet. It mentions the bearer of a well-known
pseudonym as the author of the book; a lady who first gained a
reputation by translating Hungarian folk songs into French, for which
she received an acknowledgment from the Académie Française, and
who afterwards introduced Scandinavian authors to Paris, thereby
deserving the thanks of both countries. She has also made herself a
name in literary circles by her original and clever criticisms. Those
who are behind the scenes know that the translator’s pseudonym
and the three stars conceal a lady who belongs to the highest
aristocracy of Austria, and who is herself a “dilettante,” inasmuch as
she writes without any pecuniary object, and that, quite independent
of her public, she writes and translates what she pleases. Her social
position has placed her among intellectual people; on her mother’s
side she is descended from one of the foremost families among the
Austrian nobility, and she has lived in Paris from her childhood,
where she has enjoyed the society of the best authors, and acquired
a French style which, for richness, beauty, and grace, might well
cause many an older French author to envy her. It is in this French,
which she finds more pliable than the homely Viennese German, that
this curious book is written.
I search high and low for words in which to describe the nature of
this book, but in vain. It is womanly to such an extent, and in such a
peculiar way, that we lack the words to express it in a language
which has not yet learned to distinguish between the art of man and
the art of woman in the sphere of production. It has the same effect
upon us as Mrs. Egerton’s “Keynotes.”
The same reason which makes it difficult to understand this Celtic
woman with the English pseudonym, makes it equally difficult to
draw an intelligible picture of this French-writing Austrian, with the
Polish and Hungarian blood mingled in her veins. But it is not the
cross between the races, nor, we might add, is it any cross between
soul and ideas which makes these two women so incomprehensible
and almost enigmatical; one is twice married, the other a girl,
although she is perhaps the more wearied and disillusioned of the
two,—and yet it is not the outer circumstances of their lives which
render both what they are, it is something in themselves, quite apart
from the experience which beautifies and develops a woman’s
character; it is the keynote of their being which retreats shyly to the
background as though afraid of the public gaze. It is the beginning of
a series of personal confessions at first hand, and forms an entirely
new department in women’s literature. Hitherto, as I have already
said, all books, even the best ones, written by women, are imitations
of men’s books, with the addition of a single high-pitched, feminine
note, and are therefore nothing better than communications received
at second hand. But at last the time has come when woman is so
keenly alive to her own nature that she reveals it when she speaks,
even though it be in riddles.
I have often pointed out that men only know the side of our character
which they wish to see, or which it may please us to show them. If
they are thorough men, they seek the woman in us, because they
need it as the complement to their own nature; but often they seek
our “soul,” our “mind,” our “character,” or whatever else they may
happen to look upon as the beautifying veil of our existence.
Something may come of the first, but of the last nothing. Mrs.
Egerton interpreted man from the first of the above standpoints; she
wrote of him, half in hate and half in admiration; her men are great
clowns. The author of “Dilettantes” wrote from the opposite point of
view; her man is the smooth-speaking poseur, of whom she writes
with a shrug of the shoulders and an expression of mild contempt.
Both feel themselves to be so utterly different from what they were
told they were, and which men believe them to be. They do not
understand it at all; they do not understand themselves in the very
least. They interpret nothing with the understanding, but their instinct
makes them feel quite at home with themselves and leads them to
assert their own natures. They are no longer a reflection which man
moulds into an empty form; they are not like Galatea, who became a
living woman through Pygmalion’s kiss; they were women before
they knew Pygmalion,—such thorough women that Pygmalion is
often no Pygmalion to them at all, but a stupid lout instead.
It is a fearful disappointment, and causes a woman—and many a
womanly woman too—to shrink from man and scan him critically.
“You?” she cries. “No, it were better not to love at all!” But the day is
coming—
And when the day has come, then woman will be as bad as
Strindberg’s Megoras, or as humorous as a certain poetess who sent
a portrait of her husband to a friend, with this inscription: “My old
Adam;” or else she may meet with the same fate as Countess Resa
in the anonymous book of a certain well-known authoress. She will
commit suicide in one way or the other. She will not kill herself like
Countess Resa, but she will kill a part of her nature. And these
women, who are partly dead, carry about a corpse in their souls from
whence streams forth an odor as of death; these women, whose
dead natures have the power of charming men with a mystery they
would gladly solve,—these women are our mothers, sisters, friends,
teachers, and we scarcely know the meaning of the shiver down our
backs which we feel in their presence. A very keen consciousness is
needed to dive down deep enough in ourselves to discover the
reason, and very subtle, spiritual tools are necessary to grasp the
process and to reproduce it. The Austrian authoress possessed both
these requisites. But there is also a third which is equally
indispensable to any one who would draw such a portrait of
themselves, and that is the distinguished manner of a noble and self-
confident nature, in which everything can be said.
She has something besides, which gives the book a special
attraction of its own, and that is her extremely modern, artistic
feeling, which teaches how the laws of painting can be brought to
bear upon the art of writing, and gives her a keen appreciation of the
value of sound in relation to language.
There is a picture by Claude Monet,—pale, golden sunshine upon a
misty sea. There is scarcely anything to be seen beyond this faint
golden haze, resting upon the shimmering, transparent water,
painted in rainbow colors, pale as opal. There is just a faint
suggestion of a promontory, rising up from the warm, southern sea,
and something which looks like a squadron of fishing boats in the far
distance. It is not quite day, but it is already light,—one of those cool
mornings which precede a dazzling day. It is years since last I saw
this picture, but it charmed me so much that I have never forgotten it.
It is in consequence of this same sense for fine shades of color,
applied in this instance to the soul, that “Dilettantes” was written.
It is a very quiet book, and just as there is not a single strong color in
Monet’s picture, so there is not a single high note in this book. We
feel like gazing down into the water which glides and glides along,
carrying with it seaweed, dead bodies, and men, but always in
silence,—a most uneventful book. But beneath this almost
lethargical stillness is enacted a tragedy in which a life is at stake,
and the stake is lost, and death is the consequence. The deadliest
blow against another’s soul is caused, not by words, but by deafness
and indifference, by neglect at the moment when the heart yearns for
love, and the bud is ready to blossom into flower beneath a single
breath of sympathy. Next morning, when you go to look at it, you find
it withered; it is then too late for your warm breath and willing fingers
to force it open; you only make it worse, and at last the buds fall to
the ground.
The famous unknown has called her book “Dilettantes,” although
there is but one lady in it to whom the name applies. Can it be that,
by her use of the plural, she meant to include herself with the
heroine? The supposition seems not unlikely.
She introduces us to a colony of artists in Paris, amongst whom is
Baron Mark Sebenyi, an Hungarian magnate, who is a literary
dilettante. At the house of the old Princess Ebendorf he makes the
acquaintance of her niece, Theresia Thaszary, and feels himself
drawn towards her as his “twin soul.” During the Princess’s long
illness, they become engaged, and when the Princess dies he
continues his visits to the Countess as though her aunt were still
alive, and he spends his hours of literary work in her house,
because, as he says, her presence is an indispensable source of
inspiration to him. Countess Resa is one of those whom a life of
constant travel has rendered cosmopolitan. Her life is passed in a
state of mental torpor which is more general, and, I should like to
add, more normal, among young girls than men imagine or married
women remember; she was neither contented nor discontented while
she lived with her aunt, and she continues the same now, with Mark
continually beside her. She is glad to have him with her; she feels a
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