www.downloadslide.net www.downloadslide.net Eleventh Edition NUTRITION F O R H E A LT H , F I T N E S S & S P O R T Melvin H Williams Old Dominion University J David Branch Old Dominion University Eric S Rawson Bloomsburg University www.downloadslide.net NUTRITION FOR HEALTH, FITNESS AND SPORT: ELEVENTH EDITION Published by McGraw-Hill Education, Penn Plaza, New York, NY 10121 Copyright © 2017 by McGraw-Hill Education All rights reserved Printed in the United States of America Previous editions © 2013, 2010, and 2007 No part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written consent of McGraw-Hill Education, including, but not limited to, in any network or other electronic storage or transmission, or broadcast for distance learning Some ancillaries, including electronic and print components, may not be available to customers outside the United States This book is printed on acid-free paper RMN/RMN ISBN 978-0-07-802135-0 MHID 0-07-802135-9 Senior Vice President, Products & Markets: Kurt L Strand Vice President, General Manager, Products & Markets: Marty Lange Vice President, Content Production & Technology Services: Kimberly Meriwether David Managing Director: Michael Hackett Brand Manager: Marija Magner Director, Product Development: Rose Koos Product Developer: Mandy Clark Marketing Manager: Kristine Rellihan Director, Content Design & Delivery: Linda Avenarius Program Manager: Faye M Herrig Content Project Manager: Jessica Portz, Brent Dela Cruz Buyer: Laura Fuller Cover Image: Upper left: © Terry Vine/Blend Images LLC; (clockwise) © 2009 Jupiter Images Corporation; © Trinette Reed/Blend Images LLC; Koji Aoki/Aflo/Getty Images; Comstock/Jupiter Images Compositor: SPi Global Typeface: 10/12 STIXMathJax Main Printer: R R Donnelley All credits appearing on page or at the end of the book are considered to be an extension of the copyright page Library of Congress Cataloging-in-Publication Data Names: Williams, Melvin H | Rawson, Eric S | Branch, J David, 1956Title: Nutrition for health, fitness, and sport / Melvin H Williams, Old Dominion University, Eric S Rawson, Bloomsburg University, J David Branch, Old Dominion University Description: Eleventh edition | New York, NY : McGraw-Hill, [2017] | Includes index Identifiers: LCCN 2015038385 | ISBN 9780078021350 (alk paper) Subjects: LCSH: Nutrition | Physical fitness | Sports—Physiological aspects Classification: LCC QP141 W514 2017 | DDC 613.2—dc23 LC record available at http://lccn.loc.gov/2015038385 The Internet addresses listed in the text were accurate at the time of publication The inclusion of a website does not indicate an endorsement by the authors or McGraw-Hill Education, and McGraw-Hill Education does not guarantee the accuracy of the information presented at these sites www.mhhe.com www.downloadslide.net To Jeanne, Sara, Nik, Katy, Lucy, and Jake May Serena, Jeff, Daniel, and David Newsom —Melvin H Williams To Carol, David, Anne Randolph, Ellie, Gracie, and the rest of my family —J.David Branch To Debbie, Christopher, Matthew, and Erica —Eric S Rawson and To our teachers, colleagues, and students Mel, David and Eric www.downloadslide.net Brief Contents CHAPTER ON E Introduction to Nutrition for Health, Fitness, and Sports Performance CHAPTER TWO Healthful Nutrition for Fitness and Sport: The Consumer Athlete 37 CHAPTER THRE E Human Energy 90 CHAPTER FOUR Carbohydrates: The Main Energy Food 125 CHAPTER FIV E Fat: An Important Energy Source during Exercise 175 CHAPTER SIX Protein: The Tissue Builder 223 CHAPTER SE V E N Vitamins: The Organic Regulators 277 CHAPTER E IG HT Minerals: The Inorganic Regulators 327 CHAPTER N IN E Water, Electrolytes, and Temperature Regulation 370 CHAPTER TE N Body Weight and Composition for Health and Sport 428 CHAPTER E LE V E N Weight Maintenance and Loss through Proper Nutrition and Exercise 476 CHAPTER TWE LV E Weight Gaining through Proper Nutrition and Exercise 539 CHAPTER THIRTEEN Food Drugs and Related Supplements 565 iv www.downloadslide.net Contents Preface xiii CHAPTER ONE Introduction to Nutrition for Health, Fitness, and Sports Performance Health-Related Fitness: Exercise and Nutrition Exercise and Health-Related Fitness What is health-related fitness? What are the basic principles of exercise training? What is the role of exercise in health promotion? How does exercise enhance health? Do most of us exercise enough? How much physical activity is enough for health benefits? Am I exercising enough? 11 Can too much exercise be harmful to my health? 11 Nutrition and Health-Related Fitness 12 What is nutrition? 12 What is the role of nutrition in health promotion? 13 Do we eat right? 14 What are some general guidelines for healthy eating? 15 Am I eating right? 16 Are there additional health benefits when both exercise and diet habits are improved? 16 Sports-Related Fitness: Exercise and Nutrition 17 What is sports-related fitness? 17 What is sports nutrition? 18 Is sports nutrition a profession? 18 Are athletes today receiving adequate nutrition? 19 Why are some athletes malnourished? 19 How does nutrition affect athletic performance? 20 What should athletes eat to help optimize sport performance? 20 Ergogenic Aids and Sports Performance: Beyond Training 21 What is an ergogenic aid? 21 Why are nutritional ergogenics so popular? 22 Are nutritional ergogenics effective? 22 Are nutritional ergogenics safe? 22 Are nutritional ergogenics legal? 23 Where can I find more detailed information on sports supplements? 23 Nutritional Quackery in Health and Sports 24 What is nutritional quackery? 24 Why is nutritional quackery so prevalent in athletics? 25 How I recognize nutritional quackery in health and sports? 25 Where can I get sound nutritional information to combat quackery in health and sports? 26 Research and Prudent Recommendations 27 What types of research provide valid information? 28 Why we often hear contradictory advice about the effects of nutrition on health or physical performance? 29 What is the basis for the dietary recommendations presented in this book? 30 How does all this relate to me? 31 Application Exercises 32 Review Questions—Multiple Choice 32 Review Questions—Essay 33 References 33 CHAPTER TWO Healthful Nutrition for Fitness and Sport: The Consumer Athlete 37 Essential Nutrients and Recommended Nutrient Intakes 39 What are essential nutrients? 39 What are nonessential nutrients? 39 How are recommended dietary intakes determined? 40 The Balanced Diet and Nutrient Density 42 What is a balanced diet? 42 What foods should I eat to obtain the nutrients I need? 43 What is the MyPlate food guide? 43 What is the Food Exchange System? 45 What is the key-nutrient concept for obtaining a balanced diet? 46 What is the concept of nutrient density? 47 Will using the MyPlate food guide or the Food Exchange System guarantee me optimal nutrition? 49 Healthful Dietary Guidelines 49 What is the basis underlying the development of healthful dietary guidelines? 49 What are the recommended dietary guidelines for reducing the risk of chronic disease? 50 Vegetarianism 56 What types of foods does a vegetarian eat? 56 What are some of the nutritional concerns with a vegetarian diet? 57 Is a vegetarian diet more healthful than a nonvegetarian diet? 59 v www.downloadslide.net How can I become a vegetarian? 61 Will a vegetarian diet affect physical performance potential? 62 Consumer Nutrition—Food Labels and Health Claims 63 What nutrition information food labels provide? 63 How can I use this information to select a healthier diet? 63 What are the proposed changes to the current food label? 65 What health claims are allowed on food products? 67 What are functional foods? 68 Consumer Nutrition—Dietary Supplements and Health 69 What are dietary supplements? 69 Will dietary supplements improve my health? 70 Can dietary supplements harm my health? 71 Consumer Nutrition—Food Quality and Safety 72 Is current food biotechnology effective and safe? 72 Do pesticides in food present significant health risks? 73 Are organic foods safer and healthier choices? 74 Does commercial food processing affect food quality and safety? 74 Does home food processing affect food quality and safety? 75 What is food poisoning? 76 Are food additives safe? 77 Why some people experience adverse reactions to some foods? 78 Healthful Nutrition: Recommendations for Better Physical Performance 79 What should I eat during training? 79 When and what should I eat just prior to competition? 80 What should I eat during competition? 81 What should I eat after competition? 81 Should athletes use commercial sports foods? 81 How can I eat more nutritiously while traveling for competition? 82 How gender and age influence nutritional recommendations for enhanced physical performance? 84 What apps are available to help me in my quest to develop a diet plan to improve both my health and my sports performance? 85 Application Exercise 85 Review Questions—Multiple Choice 86 Review Questions—Essay 86 References 87 CHAPTER THREE How we measure physical activity and energy expenditure? 92 What is the most commonly used measure of energy? 95 Human Energy Systems 97 How is energy stored in the body? 97 What are the human energy systems? 98 What nutrients are necessary for operation of the human energy systems? 101 Human Energy Metabolism during Rest 102 What is metabolism? 102 What factors account for the amount of energy expended during rest? 102 What effect does eating a meal have on the metabolic rate? 102 How can I estimate my daily resting energy expenditure (REE)? 103 What genetic factors affect my REE? 103 How dieting and body composition affect my REE? 104 What environmental factors may also influence the REE? 104 What energy sources are used during rest? 104 Human Energy Metabolism during Exercise 105 How my muscles influence the amount of energy I can produce during exercise? 105 What effect does muscular exercise have on the metabolic rate? 106 How is energy expenditure of the three human energy systems measured during exercise? 106 How can I convert the various means of expressing exercise energy expenditure into something more useful to me, such as Calories per minute? 107 How can I tell what my metabolic rate is during exercise? 109 How can I determine the energy cost of my exercise routine? 109 What are the best types of activities to increase energy expenditure? 110 Does exercise affect my resting energy expenditure (REE)? 111 Does exercise affect the thermic effect of food (TEF)? 112 How much energy should I consume daily? 112 Human Energy Systems and Fatigue during Exercise 115 What energy systems are used during exercise? 115 What energy sources are used during exercise? 116 What is the “fat burning zone” during exercise? 117 What is fatigue? 118 What causes acute fatigue in athletes? 119 How can I delay the onset of fatigue? 120 How is nutrition related to fatigue processes? 120 Human Energy 90 Application Exercise 122 Measures of Energy 91 Review Questions—Multiple Choice 122 What is energy? 91 What terms are used to quantify work and power during exercise? 92 vi Contents Review Questions—Essay 123 References 123 www.downloadslide.net CHAPTER FOUR Carbohydrates: The Main Energy Food 125 Dietary Carbohydrates 126 What are the different types of dietary carbohydrates? 126 What are some common foods high in carbohydrate content? 128 How much carbohydrate we need in the diet? 129 Metabolism and Function 130 How are dietary carbohydrates digested and absorbed and what are some implications for sports performance? 130 What happens to the carbohydrate after it is absorbed into the body? 131 What is the metabolic fate of blood glucose? 132 How much total energy we store as carbohydrate? 135 Can the human body make carbohydrates from protein and fat? 136 What are the major functions of carbohydrate in human nutrition? 136 Carbohydrates for Exercise 138 In what types of activities does the body rely heavily on carbohydrate as an energy source? 138 Why is carbohydrate an important energy source for exercise? 138 What effect does endurance training have on carbohydrate metabolism? 139 How is hypoglycemia related to the development of fatigue? 139 How is lactic acid production related to fatigue? 141 How is low muscle glycogen related to the development of fatigue? 141 How are low endogenous carbohydrate levels related to the central fatigue hypothesis? 143 Will eating carbohydrate immediately before or during an event improve physical performance? 144 When, how much, and in what form should carbohydrates be consumed before or during exercise? 147 What is the importance of carbohydrate replenishment after prolonged exercise? 151 Will a high-carbohydrate diet enhance my daily exercise training? 152 Carbohydrate Loading 154 What is carbohydrate, or glycogen, loading? 154 What type of athlete would benefit from carbohydrate loading? 154 How you carbohydrate load? 154 Will carbohydrate loading increase muscle glycogen concentration? 155 How I know if my muscles have increased their glycogen stores? 156 Will carbohydrate loading improve exercise performance? 157 Are there any possible detrimental effects relative to carbohydrate loading? 158 Carbohydrates: Ergogenic Aspects 159 Do the metabolic by-products of carbohydrate exert an ergogenic effect? 159 Dietary Carbohydrates: Health Implications 161 How refined sugars and starches affect my health? 161 Are artificial sweeteners safe? 162 Why are complex carbohydrates thought to be beneficial to my health? 164 Why should I eat foods rich in fiber? 164 Do some carbohydrate foods cause food intolerance? 166 Does exercise exert any beneficial health effects related to carbohydrate metabolism? 167 Application Exercise 168 Review Questions—Multiple Choice 168 Review Questions—Essay 169 References 170 CHAPTER FIVE Fat: An Important Energy Source during Exercise 175 Dietary Fats 176 What are the different types of dietary fats? 176 What are triglycerides? 176 What are some common foods high in fat content? 177 How I calculate the percentage of fat Calories in a food? 178 What are fat substitutes? 179 What is cholesterol? 180 What foods contain cholesterol? 180 What are phospholipids? 180 What foods contain phospholipids? 181 How much fat and cholesterol we need in the diet? 181 Metabolism and Function 183 How does dietary fat get into the body? 183 What happens to the lipid once it gets in the body? 183 What are the different types of lipoproteins? 185 Can the body make fat from protein and carbohydrate? 186 What are the major functions of the body lipids? 186 How much total energy is stored in the body as fat? 187 Fats and Exercise 188 Are fats used as an energy source during exercise? 188 Does gender or age influence the use of fats as an energy source during exercise? 189 What effect does exercise training have on fat metabolism during exercise? 190 Fats: Ergogenic Aspects 191 High-fat diets 191 High-fat diets and weight loss 193 Does exercising on an empty stomach or fasting improve performance? 194 www.mhhe.com/williams11e vii www.downloadslide.net Can the use of medium-chain triglycerides improve endurance performance or body composition? 194 Is the glycerol portion of triglycerides an effective ergogenic aid? 195 Are phospholipid dietary supplements effective ergogenic aids? 195 Omega-3 fatty acid and fish oil supplements 196 Can carnitine improve performance or weight loss? 197 Can hydroxycitrate (HCA) enhance endurance performance? 198 Can conjugated linoleic acid (CLA) enhance exercise performance or weight loss? 198 What’s the bottom line regarding the ergogenic effects of fat burning diets or strategies? 198 Dietary Fats and Cholesterol: Health Implications 199 How does cardiovascular disease develop? 199 How the different forms of serum lipids affect the development of atherosclerosis? 201 Can I reduce my serum lipid levels and possibly reverse atherosclerosis? 203 What should I eat to modify my serum lipid profile favorably? 204 Can exercise training also elicit favorable changes in the serum lipid profile? 211 What are some general recommendations relative to dietary protein intake for athletes? 237 Are protein supplements necessary? 239 Before Sleep Protein Intake 240 Protein: Ergogenic Aspects 241 What types of special protein supplements are marketed to physically active individuals? 241 Do high-protein diets or protein supplements increase muscle mass and strength in resistance-trained individuals? 242 Do high-protein diets or protein supplements improve aerobic endurance performance in endurance-trained individuals? 243 Are amino acid, amine, and related nitrogen-containing supplements effective ergogenic aids? 245 Dietary Protein: Health Implications 262 Does a deficiency of dietary protein pose any health risks? 262 Does excessive protein intake pose any health risks? 263 Does the consumption of individual amino acids pose any health risks? 265 Application Exercise 266 Application Exercise 215 Review Questions—Multiple Choice 266 Review Questions—Multiple Choice 215 Review Questions—Essay 267 Review Questions—Essay 216 References 267 References 216 CHAPTER SIX Protein: The Tissue Builder 223 Dietary Protein 224 What is protein? 224 Is there a difference between animal and plant protein? 225 What are some common foods that are good sources of protein? 226 How much dietary protein I need? 226 How much of the essential amino acids I need? 228 What are some dietary guidelines to ensure adequate protein intake? 228 Metabolism and Function 229 What happens to protein in the human body? 229 Can protein be formed from carbohydrates and fats? 230 What are the major functions of protein in human nutrition? 231 Proteins and Exercise 232 Are proteins used for energy during exercise? 232 Does exercise increase protein losses in other ways? 234 What happens to protein metabolism during recovery after exercise? 234 What effect does exercise training have upon protein metabolism? 234 Does exercise Increase the Need for Dietary Protein? 236 viii Contents CHAPTER SEVEN Vitamins: The Organic Regulators 277 Basic Facts 278 What are vitamins and how they work? 278 What vitamins are essential to human nutrition? 280 In general, how deficiencies or excesses of vitamins influence health or physical performance? 280 Fat-Soluble Vitamins 283 Vitamin A (retinol) 283 Vitamin D (cholecalciferol) 284 Vitamin E (alpha-tocopherol) 288 Vitamin K (menadione) 290 Water-Soluble Vitamins 291 Thiamin (vitamin B1) 291 Riboflavin (vitamin B2) 292 Niacin 293 Vitamin B6 (pyridoxine) 294 Vitamin B12 (cobalamin) 295 Folate (folic acid) 296 Pantothenic acid 297 Biotin 298 Choline 298 Vitamin B complex 299 Vitamin C (ascorbic acid) 300 www.downloadslide.net Vitamin Supplements: Ergogenic Aspects 302 Should physically active individuals take vitamin supplements? 303 Can the antioxidant vitamins prevent fatigue or muscle damage during training? 303 How effective are the special vitamin supplements marketed for athletes? 305 What’s the bottom line regarding vitamin supplements for athletes? 307 Should physically active individuals take mineral supplements? 362 Application Exercise 363 Review Questions—Multiple Choice 363 Review Questions—Essay 364 References 364 Vitamin Supplements: Health Aspects 308 Can I obtain the vitamins I need through my diet? 308 Why are vitamin supplements often recommended? 308 Why individuals take vitamin megadoses? 310 Do foods rich in vitamins, particularly antioxidant vitamins, help deter chronic disease? 310 Do vitamin supplements help deter disease? 311 How much of a vitamin supplement is too much? 314 If I want to take a vitamin-mineral supplement, what are some prudent guidelines? 315 Application Exercises 317 Review Questions—Multiple Choice 317 Review Questions—Essay 318 References 318 CHAPTER EIGHT Minerals: The Inorganic Regulators 327 Basic Facts 328 What are minerals, and what is their importance to humans? 328 What minerals are essential to human nutrition? 329 In general, how deficiencies or excesses of minerals influence health or physical performance? 329 Macrominerals 331 Calcium (Ca) 331 Phosphorus (P) 339 Magnesium (Mg) 342 Trace Minerals 344 Iron (Fe) 344 Copper (Cu) 349 Zinc (Zn) 350 Chromium (Cr) 352 Selenium (Se) 354 Boron (B) 356 Vanadium (V) 357 Manganese (Mn) 357 Other Trace Minerals 358 Mineral Supplements: Exercise and Health 360 Does exercise increase my need for minerals? 360 Can I obtain the minerals I need through my diet? 360 Are mineral megadoses or some nonessential minerals harmful? 361 CHAPTER NINE Water, Electrolytes, and Temperature Regulation 370 Water 372 How much water you need per day? 372 What else is in the water we drink? 372 Where is water stored in the body? 374 How is body water regulated? 374 How I know if I am adequately hydrated? 376 What are the major functions of water in the body? 376 Can drinking more water or fluids confer any health benefits? 377 Electrolytes 378 What is an electrolyte? 378 Sodium (Na) 378 Chloride (Cl) 380 Potassium (K) 380 Regulation of Body Temperature 381 What is the normal body temperature? 381 What are the major factors that influence body temperature? 382 How does the body regulate its own temperature? 382 What environmental conditions may predispose an athletic individual to hyperthermia? 383 How does exercise affect body temperature? 384 How is body heat dissipated during exercise? 385 Exercise Performance in the Heat: Effect of Environmental Temperature and Fluid and Electrolyte Losses 385 How does environmental heat affect physical performance? 386 How dehydration and hypohydration affect physical performance? 387 How fast may an individual dehydrate while exercising? 389 How can I determine my sweat rate? 389 What is the composition of sweat? 390 Is excessive sweating likely to create an electrolyte deficiency? 390 Exercise in the Heat: Fluid, Carbohydrate, and Electrolyte Replacement 390 Which is most important to replace during exercise in the heat—water, carbohydrate, or electrolytes? 391 www.mhhe.com/williams11e ix www.downloadslide.net TABLE 2.14 DVs for protein, dietary fiber, and some vitamins and minerals on food labels Mandatory listing Protein Vitamin A Vitamin C Calcium Iron Dietary fiber 56 grams 5,000 IU; milligram 60 milligrams 1,000 milligrams 18 milligrams 25 grams Optional listing Thiamin Riboflavin Niacin Vitamin D Vitamin E Vitamin B6 Folic acid Vitamin B12 Zinc Copper Magnesium Potassium 1.5 milligrams 1.7 milligrams 20 milligrams 400 IU 30 IU milligrams 400 micrograms micrograms 15 milligrams milligrams 400 milligrams 3,500 milligrams Some important points to consider in reading a food label are as follows: The DV for a nutrient represents the percentage contribution one serving of the food makes to the daily diet for that nutrient based on current recommendations for healthful diets A lower DV is desirable for total fat, saturated fat, cholesterol, and sodium; a DV of percent or less is a good indicator There is no DV for trans fat; only the number of grams is listed, and intake should be as low as possible, preferably 0 grams A higher DV is desirable for dietary fiber, iron, calcium, vitamins A and C, and other vitamins and minerals that may be listed, with 10 percent or more representing a good source To calculate the percentage of fat Calories in one serving, divide the value for Calories from fat by the total Calories and multiply by 100 For example, if one serving contains 70 Calories from fat and the total number of Calories is 120, the food consists of 58 percent fat Calories (70/120 3 100) It should be noted that this percentage is not the same as the DV percentage for fat, which is based on your total daily diet, not an individual serving of the food product Related to carbohydrates, sugars include both natural and added sugars There is no DV for sugar, but the fewer grams, the better Dietary fiber is the total amount of fiber per serving The term Other Carbohydrates may be listed, which represents carbohydrates other than sugar and dietary fiber Be aware of serving size tricks A serving size for a cola drink may be ounces (100 Calories), so a 20-ounce bottle of soda is 2.5 servings (250 Calories) However, most people drink it all at one time, thinking it is only one serving and may consume more than twice the Calories as expected Recommended changes are to provide nutrition information for a single serving as well as for the entire package; so for a 20-ounce bottle of soda, you will get the nutrition breakdown for ounces as well as for the entire 20 ounces Check the ingredient list Although in small type, it may provide very useful information As noted, the list of ingredients is in order by weight As noted, trans fat may be listed as on the label, but the product contains some trans fat if hydrogenated or partially hydrogenated oils are in the ingredient list Some additional information is presented later in this chapter in the discussion of food additives Labels also must disclose certain ingredients, such as sulfites, certain food dyes, and eight food allergens, so food-sensitive consumers may avoid foods that may cause allergic responses Others may be added as deemed necessary Food allergies are discussed later in this chapter In the past, many terms used on food labels, such as “lean” and “light,” had no definite meaning However, currently most terms used have specific definitions A summary of these terms is presented in table 2.15 Additionally, milk labels are based on fat content, expressed as percent or grams of fat, as follows: fatfree, skim, or nonfat milk (0 grams); low-fat or light milk (1% or 2.5 grams); reduced fat milk (2% or grams); and whole milk (3.5% or grams) In a survey, Rothman and others reported that many Americans, even well-educated individuals with good literacy and math skills, not know how to interpret food labels However, other studies have shown that individuals with high blood pressure have used food labels to reduce their consumption of sodium, a dietary risk factor for some Take time to learn to read food labels; it’s a smart thing to As noted later in this chapter, some smart phone apps may be very useful when grocery shopping Simply scanning the bar code on the food label may provide significant information relative to the health benefits or concerns with the product What are the proposed changes to the current food label? As noted, numerous changes have been suggested to help make the food label friendlier to the consumer As this book went to press, proposed changes were under discussion and the food industry would have two years to put the new rules in effect once approved Here are some of the key proposed changes ∙ Change the serving size requirements on packaged foods, including drinks that individuals normally consume at one time Serving sizes have changed over the years Based on a serving size of ounces, a 20-ounce bottle of soda currently may list 2.5 servings, and 100 Calories per serving However, most individuals consume the entire bottle, so the new requirement would list only one serving, and 250 Calories ∙ Make Calories and serving sizes more prominent, increasing the type size and using bold print This emphasis is considered www.mhhe.com/williams11e 65 www.downloadslide.net TABLE 2.15 Definitions for comparative and absolute nutrient claims on food iabels Sugar • Sugar free: less than 0.5 g per serving • No added sugar; without added sugar; no sugar added: • No sugars were added during processing or packing, including ingredients that contain sugars (for example, fruit juices, applesauce, or jam) • Processing does not increase the sugar content above the amount naturally present in the ingredients (A functionally insignificant increase in sugars is acceptable for processes used for purposes other than increasing sugar content.) • The food that it resembles and for which it substitutes normally contains added sugars • If the food doesn’t meet the requirements for a low- or reduced-Calorie food, the product bears a statement that the food is not low Calorie or Calorie reduced and directs consumers’ attention to the Nutrition Facts panel for further information on sugars and Calorie content • Reduced sugar: at least 25% less sugar per serving than reference food Calories • Calorie free: fewer than kcal per serving • Low Calorie: 40 kcal or less per serving and, if the serving is 30 g or less or 2 tbsp or less, per 50 g of the food • Reduced or fewer Calories: least 25% fewer kcal per serving than reference food Fiber • High fiber: g or more per serving (Foods making high-fiber claims must meet the definition for low fat, or the level of total fat must appear next to the high-fiber claim.) • Good source of fiber: 2.5 to 4.9 g per serving • More or added fiber: at least 2.5 g more per serving than reference food Fat • Fat free: less than 0.5 g of fat per serving • Saturated fat free: less than 0.5 g per serving, and the level of trans fatty acids does not exceed 0.5 g per serving • Low fat: g or less per serving and, if the serving is 30 g or less or tbsp or less, per 50 g of the food 2% milk can no longer be labeled low-fat, as it exceeds g per serving Reduced fat is the term used instead • Low saturated fat: g or less per serving and not more than 15% of kcal from saturated fatty acids • Reduced or less fat: at least 25% less per serving than reference food • Reduced or less saturated fat: at least 25% less per serving than reference food Cholesterol • Cholesterol free: less than mg of cholesterol and g or less of saturated fat per serving • Low cholesterol: 20 mg or less cholesterol and g or less of saturated fat per serving and, if the serving is 30 g or less or tbsp or less, per 50 g of the food • Reduced or less cholesterol: at least 25% less cholesterol and g or less of saturated fat per serving than reference food Sodium • Sodium free: less than mg per serving • Very low sodium: 35 mg or less per serving and, if the serving is 30 g or less or 2 tbsp or less, per 50 g of the food • Low sodium: 140 mg or less per serving and, if the serving is 30 g or less or 2 tbsp or less, per 50 g of the food • Light in sodium: at least 50% less per serving than reference food • Reduced or less sodium: at least 25% less per serving than reference food Other Terms • Fortified or enriched: Vitamins and/or minerals have been added to the product in amounts in excess of at least 10% of that normally present in the usual product Enriched generally refers to replacing nutrients lost in processing, whereas fortified refers to adding nutrients not originally present in the specific food • Healthy: An individual food that is low fat and low saturated fat and has no more than 360 to 480 mg of sodium or 60 mg of cholesterol per serving can be labeled “healthy” if it provides at least 10% of the Daily Value for vitamin A, vitamin C, protein, calcium, iron, or fiber • Light or lite: The descriptor light or lite can mean two things: first, that a nutritionally altered product contains one-third fewer kcal or half the fat of reference food (if the food derives 50% or more of its kcal from fat, the reduction must be 50% of the fat) and, second, that the sodium content of a low-Calorie, lowfat food has been reduced by 50% In addition, “light in sodium” may be used for foods in which the sodium content has been reduced by at least 50% The term light may still be used to describe such properties as texture and color, as long as the label explains the intent—for example, “light brown sugar” and “light and fluffy.” • Diet: A food may be labeled with terms such as diet, dietetic, artificially sweetened, or sweetened with nonnutritive sweetener only if the claim is not false or misleading The food can also be labeled low Calorie or reduced Calorie • Good source: Good source means that a serving of the food contains 10 to 19% of the Daily Value for a particular nutrient If 5% or less, it is a low source • High: High means that a serving of the food contains 20% or more of the Daily Value for a particular nutrient • Organic: Federal standards for organic foods allow claims when much of the ingredients not use chemical fertilizers or pesticides, genetic engineering, sewage sludge, antibiotics, or irradiation in their production At least 95% of ingredients (by weight) must meet these guidelines to be labeled “organic” on the front of the package If the front label instead says “made with organic ingredients,” only 70% of the ingredients must be organic For livestock, the animals need to be allowed to graze outdoors and be fed organic feed as well They also cannot be exposed to large amounts of antibiotics or growth hormones • Natural: The food must be free of food colors, synthetic flavors, or any other synthetic substance Milk • Fat-free, skim, or nonfat: Contains grams of fat • Low-fat or light: Contains 1% or 2.5 grams of fat • Reduced fat: Contains 2% or grams of fat • Whole: Contains 3.5% or grams of fat The following terms apply only to meat and poultry products regulated by USDA • Extra lean: less than g of fat, g of saturated fat, and 95 mg of cholesterol per serving (or 100 g of an individual food) • Lean: less than 10 g of fat, 4.5 g of saturated fat, and 95 mg of cholesterol per serving (or 100 g of an individual food) Many definitions are from FDA’s Dictionary of Terms, as established in conjunction with the 1990 Nutrition Education and Labeling Act (NELA) 66 C H A P T E R Healthful Nutrition for Fitness and Sport: The Consumer Athlete www.downloadslide.net important because obesity and its adverse impact on health is an important health concern ∙ Shift the Percent Daily Value to the left of the label Placing it in a more prominent position helps inform the shopper of the nutrient value of the product ∙ Update the DV for several nutrients, such as sodium, vitamin D, and dietary fiber, based on more current research ∙ Include potassium and Vitamin D on the label because the FDA has determined they are nutrients of importance to public health Calcium and iron would remain, but the listing of vitamins A and C would be voluntary Include actual amount and percent of DV for each nutrient listed ∙ Include Added Sugars indented under the current Sugar listing to help consumers understand how much sugar is naturally occurring and how much has been added to the product ∙ Place Percent Daily Value in a more prominent location and provide a better explanation of its intent http://www.fda.gov Type Food Label in the search box to access numerous links to use the food label for healthy eating and to review the proposed changes A good link is How to Understand and Use the Nutrition Facts Label What health claims are allowed on food products? Food manufacturers want your business Given the public’s growing awareness of the relationship between nutrition and health, many food labels now list various health claims or use terminology to entice you to buy their product For example, one snack product has a label claiming it is made with grams of whole grain, but it is mostly sugar and white flower And consumers view a food product as healthier if it carries a health claim or uses health terminology The FDA permits food manufacturers to make specific health claims on food labels only if the food meets certain minimum standards These health claims are permitted because the FDA believes there may be significant scientific agreement supporting a relationship between consumption of a specific nutrient and possible prevention of a certain chronic disease However, there are several requirements, such as not stating the degree of risk reduction, using only terms such as “may” or “might” in reference to reducing health risks, and indicating that other foods may provide similar benefits Figure 2.11 provides an example The FDA approves the use of health claims on food labels based on the underlying research, usually only approving the claim if it is supported by significant scientific evidence See table 2.16 Currently, there are 12 FDA-approved, qualified health claims, while are authorized based on statements from federal scientific agencies The following are the approved health claims for various food nutrients and the health problems they may help prevent; the with an asterisk are the agency-approved health claims: ∙ Calcium and vitamin D and osteoporosis ∙ Dietary fat and cancer ∙ Dietary saturated fat and cholesterol and risk of coronary heart disease ∙ Dietary noncariogenic carbohydrate sweeteners and dental caries ∙ Fiber-containing grain products, fruits, and vegetables and cancer ∙ Folate and neural-tube defects (spina bifida) ∙ Fruits and vegetables and cancer ∙ Fruits, vegetables, and grain products that contain fiber, particularly soluble fiber, and risk of coronary heart disease ∙ Plant sterol/stanol esters and risk of coronary heart disease ∙ Sodium and hypertension ∙ Soluble fiber from certain foods and risk of coronary heart disease ∙ Soy protein and risk of coronary heart disease ∙ Whole-grain foods and risk of heart disease and certain cancers* ∙ Whole-grain foods with moderate fat content and risk of heart disease* ∙ Potassium and the risk of high blood pressure and stroke* ∙ Fluoridated water and reduced risk of dental caries* www.fda.gov Access the FDA Website and type Appendix C: Health Claims in the search box to access details of all approved health claims for foods Appropriate food labeling may help us select healthier foods, and the forthcoming changes hopefully will so A simple, yet effective, approach is needed Some countries, such as Sweden and Great Britain, have a national system that uses traffic light symbols (Red 5 High; Yellow 5 Medium; Green 5 Low) to instantly highlight the contents of less healthy ingredients, such as fat, saturated fat, sugars, and sodium This traffic light system, or the NuValTM scoring system discussed earlier, may be a useful approach to help us select healthier foods F I G U R E 1 An example of a Nutrition Facts food label with an approved health claim www.mhhe.com/williams11e 67 www.downloadslide.net TABLE 2.16 Qualified health claims FDA-approved model health claims for foods that have significant scientific evidence supporting the claim Calcium and vitamin D and osteoporosis: Regular exercise and a healthy diet with enough calcium helps teen and young adult white and Asian women maintain good bone health and may reduce their high risk of osteoporosis later in life Dietary fat and cancer: Development of cancer depends on many factors A diet low in total fat may reduce the risk of some cancers Dietary saturated fat and cholesterol and risk of coronary heart disease: Development of heart disease depends upon many factors, but its risk may be reduced by diets low in saturated fat and cholesterol and healthy lifestyles Dietary noncariogenic carbohydrate sweeteners and dental caries: Frequent eating of foods high in sugars and starches as between-meal snacks can promote tooth decay The sugar alcohol used to sweeten this food may reduce the risk of dental caries Fiber-containing grain products, fruits, and vegetables and cancer: Low fat diets rich in fiber-containing grain products, fruits, and vegetables may reduce the risk of some types of cancer, a disease associated with many factors Folate and neural-tube defects (spina bifida): Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord birth defect Fruits and vegetables and cancer: Low-fat diets rich in fruits and vegetables (foods that are low in fat and may contain dietary fiber, vitamin A, and vitamin C) may reduce the risk of some types of cancer, a disease associated with many factors Fruits, vegetables, and grain products that contain fiber, particularly soluble fiber, and risk of coronary heart disease: Diets low in saturated fat and cholesterol and rich in fruits, vegetables, and grain products that contain some types of dietary fiber, particularly soluble fiber, may reduce the risk of heart disease, a disease associated with many factors Sodium and hypertension: Diets low in sodium may reduce the risk of high blood pressure, a disease associated with many factors Soluble fiber from certain foods and risk of coronary heart disease: Soluble fiber from foods such as oats and barley, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease A serving of this food supplies 0.75 gram of the soluble fiber from oats necessary per day to have this effect Soy protein and risk of coronary heart disease: Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease One serving of this food provides grams of soy protein Plant sterol/stanol esters and risk of coronary heart disease: Foods containing at least 0.65 g per serving of plant sterol esters eaten twice a day with meals for a daily total intake of at least 1.3 g (or 1.7 g per serving of plant stanol esters for a total daily intake of at least 3.4 g) as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease A serving of this food supplies 0.75 gram of vegetable oil sterol (stanol) esters Source: U.S Food and Drug Administration Health Claims That Meet Significant Scientific Agreement Note: Given changing opinions on dietary cholesterol, some health claims may be modified in the future What are functional foods? In 1994, the FDA permitted dietary supplement manufacturers to make structure and function claims on their products Basically, a structure and function claim simply means that the food product may affect body physiology in some way, usually in some way beneficial to health or performance These claims may not be as authoritative as the FDA-approved claims cited above (such as reducing the risk of heart disease or cancer), but these claims may use such terminology as “helps to maintain healthy cholesterol levels” or “supports your immune system,” which the consumer may interpret as preventing heart disease or cancer Technically, these health claims must be correct, but they need not have as much supportive scientific evidence, nor they have to have approval from the FDA Based partly on such health claims, dietary supplement sales have skyrocketed in the past 20 years, and the food industry jumped on the bandwagon In recent years, numerous food manufacturers, including some giants such as Kellogg, Tropicana, and Procter & Gamble, have marketed products that have been referred to as functional foods In its recent position statement authored by Crowe and Francis, the Academy of Nutrition and Dietetics indicated that all food is 68 essentially functional, such as providing energy, promoting growth and development, and regulating body metabolism However, the Academy indicates increasing scientific evidence suggests that some food components, not considered nutrients in the traditional sense, may provide positive health benefits Foods containing these food components, including natural, fortified, and enriched products, are called functional foods In this regard, many of the foods listed in Tables 2.12 and 2.13 may be classified as functional foods Other foods, including fish such as salmon and various Greek yogurts, also may fit this category The Academy further notes that functional food research holds many promises for improving the quality of life for consumers Indeed, Claus indicates that by using modern genomic technology, individual metabolic profiles may be used to develop personalized functional foods for enhanced health However, the Academy notes there remain some complexities in defining functional foods and their application to promote health One major complexity is the fact there is no legal or governmental definition of functional food Thus, the food industry may use health claims to market their products Fortification with nutrients or nutraceuticals is a current technique to make functional foods In a sense, functional foods have C H A P T E R Healthful Nutrition for Fitness and Sport: The Consumer Athlete www.downloadslide.net been around for nearly a century, as salt was fortified with iodine, and milk was fortified with vitamins A and D, to help prevent nutrient deficiencies More recently, calcium-fortified juices and multivitamin/mineral–fortified cereals are breakfast mainstays designed, in part, to help us obtain adequate amounts of specific nutrients Some of these products may be worthwhile, for they may be in accord with the principles underlying FDA approval of food health claims For example, calcium-fortified orange juice may be an excellent source of calcium for someone who does not drink milk Cereals fortified with psyllium may be an excellent source of soluble dietary fiber On the other hand, a sugar drink with added vitamins is a different story, as it is simply a vitamin pill with added sugar Some functional foods are designed to satisfy the criteria for qualified health claims on food labels Many other products marketed as functional foods are simply dietary supplements in disguise, and use structure and function claims to suggest health benefits Such products include soups with St John’s wort, snack foods with kava kava, cereals with ginkgo biloba, and energy drinks with caffeine In the next section we discuss dietary supplements and health claims However, in the meantime, remember that fruits, vegetables, whole grains, and other plant foods are the optimal functional foods Their health benefits have been well established Key C o n c e p t s c Information provided through nutritional labeling on most c c c c Consumer Nutrition—Dietary Supplements and Health Nutrition scientists indicate that foods, particularly fruits and vegetables, contain numerous nutrients or other food substances, such as vitamins, minerals, and phytonutrients, that may have pharmaceutical properties when taken in appropriate dosages The potential health benefits of specific nutrients and phytonutrients will be covered in the following chapters as appropriate The purpose of this section is to provide a broad overview of possible health effects of such supplements when marketed as dietary supplements What are dietary supplements? The dietary supplement industry is a multibillion-dollar business According to Dickinson and MacKay, numerous surveys indicate that somewhere between 50 percent and 75 percent of American adults use dietary supplements—mostly vitamins and minerals but also other substances marketed for potential health benefits (figure 2.12) Americans have been using such supplements since the 1940s, when they were regulated as either food or drugs However, in 1994, the United States passed the Dietary Supplements Health and Education Act (DSHEA), which defined a dietary supplement as a food product, added to the total diet, that contains at least one of the following ingredients: ∙ Vitamin ∙ Mineral ∙ Herb or botanical food products may serve as a useful guide in finding foods that have a high nutrient density and are healthy choices The Daily Value (DV) on a food label represents the percentage of a nutrient, such as saturated fat or carbohydrate, provided in a single serving that is recommended for an individual who consumes 2,000 Calories daily Terms used on food labels, such as fat free, must meet specific standards In this case, use of fat free indicates that a serving of the food contains less than 0.5 gram of fat Health claims may be placed on food labels only if they are supported by adequate scientific data and have been approved by the Food and Drug Administration (FDA) Some functional foods may provide some health benefits, adhering to qualified health claims Other products marketed as functional foods may use structure and function claims, which not have the scientific support of qualified health claims C h e c k f o r Yo u r s e l f c Go to a supermarket and compare food labels for various products In particular, compare the caloric content of some fat-free products with their non–fat-free counterparts to see the Calorie reduction, if there is any F I G U R E Dietary supplements are marketed as a means of enhancing both health and physical performance www.mhhe.com/williams11e 69 www.downloadslide.net ∙ Amino acid ∙ Metabolite ∙ Constituent ∙ Extract ∙ Combination of any of these ingredients It is important to note that the DSHEA stipulates that a dietary supplement cannot be represented as a conventional food or as the sole item of a meal or diet As noted by this definition, dietary supplements may contain essential nutrients such as essential vitamins, minerals, and amino acids, but also other nonessential substances such as ginseng, ginkgo, yohimbe, ma huang, and other herbal products The technical definition of a supplement is something added, particularly to correct a deficiency Theoretically, then, dietary supplements should be used to correct a deficiency of a specific nutrient, such as vitamin C However, numerous dietary supplements contain substances other than essential nutrients and are marketed not to correct a deficiency but rather to increase the total dietary intake of some food or plant substance that allegedly may enhance one’s health status Like foods, dietary supplements must carry labels, or supplement facts; an example is presented in figure 7.5 on page 316 Will dietary supplements improve my health? Dietary supplements are usually advertised to the general public as a means to improve some facet of their health and are usually under governmental regulation In the United States, dietary supplements are regulated under food law by the Food and Drug Administration and thus are eligible for FDA-authorized health claims, as discussed previously Dietary supplement health claims in Canada are governed by Health Canada’s Natural Health Products Directorate In some countries, such as Germany, a medical prescription is needed to obtain some dietary supplements containing strong herbal products Dickinson and MacKay note that the evidence from numerous surveys shows that supplement users are making a greater effort to seek health and wellness Can dietary supplements improve your health? Possibly, but there are several caveats The Academy of Nutrition and Dietetics states that most people don’t need supplements and recommends that eating a wide variety of nutrient-rich foods is the best way for most people to obtain the nutrients they need to be healthy and reduce their risk of chronic disease However, the Academy notes there are some people who may need supplements to help meet their nutritional needs, indicating your doctor or registered dietitian might recommend a vitamin/mineral supplement when ∙ You are on a restrictive diet, eating less than 1,600 Calories per day ∙ You are an older adult (501) ∙ You are a vegetarian or vegan ∙ You are pregnant or a woman of child-bearing age ∙ You have a medical condition that limits your food choices Consumers should be aware of exceeding recommended upper limits of some vitamins and minerals Some prudent 70 recommendations for vitamin and mineral supplementation will be presented in chapters and In general, as shall be noted in chapter 6, individual amino acid supplements may not enhance health if adequate protein is consumed in the diet However, research is ongoing with several amino acids Of the other classes of nonvitamin, nonmineral dietary supplements (herb or botanical, metabolite, constituent, extract, or combinations), numerous products are marketed for their purported health benefits In a recent survey of college students from five universities, Harris and others found that college students appear more likely to use dietary supplements than the general population and many use multiple types of supplements weekly Although we have no specific requirement for these substances, as they are not essential for normal physiological function, some may affect physiological functions in the body associated with health benefits Using a broad interpretation of the FDA health claim regulations for dietary supplements, some supplement companies advertise their supplements as “miracle products” that can produce “magical results” in a short period of time Under current federal law, any dietary supplement can be marketed without advance testing The only restriction is that the label cannot claim that the product will treat, prevent, or cure a disease However, as noted previously, the label may make vague claims, referred to as structure/function claims, such as “enhances energy” or “supports testosterone production.” Unfortunately, for most of these dietary supplements there are few research data to support their claims Most advertisements are based on theory alone, testimonials or anecdotal information, or the exaggeration or misinterpretation of research findings relative to the health effects of specific nutrients or other food constituents Many labels carry a notice stating This statement has not been evaluated by the FDA, a disclaimer regarding the health claim Moreover, although advertisers may not make unsubstantiated health claims, the 1994 DSHEA stipulates that the burden of proving the claims false rests with the government Currently, under the DSHEA, the FDA must show in court that an unreasonable risk is posed by consumption of a dietary supplement Various governmental and other agencies have developed guidelines for the supplement industry to help the consumer have confidence in the composition, labeling, and safety of dietary supplement products The FDA has established current good manufacturing practice requirements, noting that manufacturers are required to evaluate the identity, purity, quality, strength, and composition of dietary supplements The Federal Trade Commission has indicated that marketers of dietary supplements must have above-board scientific evidence to support any health claims Additionally, U.S Pharmacopeia, a respected nonprofit medical agency, launched a certification program for dietary supplements If the dietary supplement contains what the label indicates, then it may carry the USP seal of approval However, the USP seal does not mean the product is effective or even that it is safe to use, just that it contains what the label promises It should be noted that some of these types of dietary supplements, such as herbals and food extracts, have been the subject C H A P T E R Healthful Nutrition for Fitness and Sport: The Consumer Athlete www.downloadslide.net of research to evaluate their health effects Such effects will be discussed in later chapters as appropriate Again, to reiterate the point, dietary supplements may exert some beneficial healthful effects in certain cases, but as Thomas points out, for most of us the substances found in most dietary supplements are readily available in familiar and attractive packages called fruits, vegetables, legumes, fish, and other healthy foods Although the Prudent Healthy Diet is the optimal means to obtain the nutrients we need, dietary supplements may be recommended under certain circumstances When deemed to be prudent behavior, such recommendations will be provided at specific points in this text Can dietary supplements harm my health? In his review of dietary supplements, Thomas noted that although they may be beneficial to some individuals, their use may be harmful in some ways Some of his key points, and others, are Nutrition is only one factor that influences health, well-being, and resistance to disease Individuals who rely on dietary supplements to guarantee their health may disregard other very important lifestyle behaviors, such as appropriate exercise and a healthy diet Dietary supplements may provide a false sense of security to some individuals who may use them as substitutes for a healthful diet, believing they are eating healthfully and not attempting to eat right Taking supplements of single nutrients in large doses may have detrimental effects on nutritional status and health Although large doses of some vitamins or minerals may be taken to prevent some conditions, excesses may lead to other health problems Individuals who use dietary supplements as an alternative form of medicine may avoid seeking effective medical treatment Dietary supplements vary tremendously in quality, including best-selling store brands marketed by national retailers, such as GNC and Walgreens Numerous independent analyses of specific dietary supplements, such as those by ConsumerLab com, reveal that some may contain less than that listed, sometimes even none of the main ingredient Some products contain substances not listed on the label This may pose a health risk Numerous case studies have shown that the use of various dietary supplements may impair health, and may even be fatal www.ConsumerLab.com Check the content analysis of various brands of popular dietary supplements Fee charged for some reports Although most dietary supplements are safe, some may induce adverse health effects In a recent analysis of dangerous supplements, Consumer Reports reported that of the more than 50,000 dietary supplement products in the Natural Medicines Comprehensive Database, close to 12 percent have been linked to safety concerns or problems with product quality They cite 12 supplements, mostly herbals, that should be avoided, including bitter orange, chaparral, comfrey, germanium, kava, and yohimbe Where appropriate, the effectiveness and safety of various dietary supplements will be discussed in later sections of this book, but some general safeguards recommended by consumer health organizations to protect your health represent sound advice ∙ Before trying a dietary supplement to treat a health problem, try changing your diet or lifestyle first ∙ Check with your doctor before taking any dietary supplement, particularly herbal preparations This is especially important for pregnant and nursing women, children, and individuals taking prescribed drugs whose effects may be impaired by herbal interactions ∙ Buy standardized products Most dietary supplements in the United States should be standardized according to federal regulations Supplement Facts labels should provide information comparable to the Nutrition Facts food label ∙ Use only single-ingredient dietary supplements Use of combination supplements may make it difficult to determine the cause of any side effects ∙ Be alert to both the positive and negative effects of the supplement Try to keep an objective record of the effects ∙ Stop taking the supplement immediately if you experience any health-related problems Contact your physician and local health authorities to report the problem This may help establish a database for the safety of dietary supplements The following Websites provide detailed information on various aspects of dietary supplements www.dsld.nlm.nih.gov/dsld/ The National Institutes of Health database of dietary supplements contains thousands of supplements Use the search box to obtain product information http://ods.od.nih.gov/factsheets/list-all/ The Office of Dietary Supplements provides detailed information, including safety, for most common supplements www.fda.gov/Food/DietarySupplements/ Use the search box to find reports on the sefety and effectiveness of specific dietary supplements www.ConsumerLab.com Check the content analysis of various brands of popular dietary supplements Fee charged for some reports https://myds.nih.gov Use this site to obtain an app, MyDS (My Dietary Supplements) to assess information about supplements you use You can share this information with your doctor www.mhhe.com/williams11e 71 www.downloadslide.net Key C o n c e p t s c As defined by the Dietary Supplement Health and Education Act (DSHEA), a dietary supplement is a food product, added to the total diet, that may contain vitamins, minerals, herbs or botanicals, amino acids, metabolites, constituents, extracts, or any combination of the above Although some people may need dietary supplements for c various reasons, particularly vitamins and minerals, the use of supplements should not be routine practice for most individuals Obtain nutrients through natural foods c Some dietary supplements may be dangerous Check with your physician Consumer Nutrition—Food Quality and Safety We all have the basic assumption that the food we eat is safe and of high quality Several federal agencies, such as the USDA and FDA, effectively regulate food quality and safety The FDA Food Safety Modernization Act (FSMA) was effective in 2011, helping ensure that our food supply is safe by enacting measures to prevent contamination In general, our assumption of food safety is correct However, foods are not necessarily risk free or high quality One newspaper headline, titled Food Frights, noted that the FDA is one busy agency, recalling numerous products annually for suspected bacteria, contamination, and mislabeling Many factors may influence food quality and safety in the development of a food product For example, from the time a plant seed is created until the final food product hits our kitchen table, the food may have been treated with plant chemicals, loaded with additives, contaminated with bacteria, or prepared improperly, all of which may affect food quality and safety Food safety is an important consideration in healthful eating, and thus has been included in the 2015 Dietary Guidelines for Americans The purpose of this section is to discuss several of the major factors and concerns influencing food quality and safety in developed nations www.foodsafety.gov Represents the gateway to food safety information presented by the FDA Is current food biotechnology effective and safe? Food biotechnology has been around for thousands of years, as farmers used plant breeding techniques to enhance desired traits, such as the ability of plants to produce higher yields or to resist pests and diseases Today, genetic engineering, which involves the insertion of favorable genes into plants or animals, is a key feature of food biotechnology Genetically engineered foods are also known as genetically modified (GM) foods and genetically modified organisms (GMO) GM foods have their proponents as well as opponents, as highlighted in reviews by Bawa and Anilakumar, Moses and Brookes, and Kramkowska and others 72 Proponents of GM foods indicate that GM foods offer dramatic promise for meeting some areas of greatest challenge for the 21st century, citing various potential benefits from such products, including the following: ∙ Enable production of greater quantities of food or prevention of food spoilage by making plants less vulnerable to insects, viruses, drought, or frost, which may help meet the needs of the world’s growing population without damaging the environment ∙ Enhance food quality by increasing the nutrient content, such as more beta-carotene, a precursor of vitamin A, in rice, preventing millions of deaths annually caused by vitamin A deficiency An increase in the growth rate and size of fish, such as salmon, can help produce a source of high-quality, healthful protein Contrarily, in addition to possible philosophical and religious concerns associated with “messing with Mother Nature,” opponents of GM foods indicate they have been marketed without adequate research and cite potential risks, including the following ∙ Cause plant pests to develop increased resistance to the GM crops that were supposed to combat them Such effects could have adverse effects on the environment ∙ Lead to the synthesis of various proteins that may cause allergies or other health problems, with possible long-term adverse health effects, particularly in young children In the United States, GM foods are regulated by three federal agencies, including the FDA Commercial GM food crops include soybeans, corn, canola, Hawaiian papaya, zucchini, and yellow squash Most recently, a GM potato that eliminates the formation of a possible carcinogen during frying has been approved by the FDA Since 1992 the FDA has determined that GM foods must meet the same rigorous standards for safety as those created through traditional means and is not aware of any information that GM foods differ from conventional foods in quality, safety, or any other characteristic Although most of us are probably unaware of the fact, we have eaten GM products About 70 percent of foods in a typical supermarket contain at least one GM ingredient, typically from corn or soybeans Are they safe for us to eat? The available scientific evidence suggests yes In a recent review of 24 studies involving GM plant diets, Snell and others concluded the results show that GM plants are nutritionally equivalent to their non-GM counterparts, can be safely used in food and feed, and not suggest any health hazards Nevertheless, some may wish to avoid consuming GM products Currently, GM foods need not be identified on food labels in the United States unless the food is significantly different in nutrient content from its conventional counterpart, unless a known food allergen has been introduced, or unless the food is to be exported, the last because GM foods must be identified on food labels in the European Union One way to avoid GM products is to buy certified organic products, discussed later in this chapter, because they cannot intentionally include GM ingredients Also, some food manufacturers may produce non-GM products and include various non-GM seals on C H A P T E R Healthful Nutrition for Fitness and Sport: The Consumer Athlete www.downloadslide.net the food label In a recent survey conducted by Consumer Reports, 92 percent of responders think that GM foods should be labeled before they are sold www.nongmoproject.org/find-non-gmo/search-participating -products/ This Website of the NON GMO Project lists various food manufacturers that produce non-GM products, including listings of such products Do pesticides in food present significant health risks? Modern production techniques are designed to increase both the quantity and quality of plant and animal food and yet maintain appropriate safety standards One potential problem is bacterial contamination, discussed later, and another is the potential health risks of pesticides As noted previously, plants contain substances called phytochemicals, (phytonutrients) which may contribute to various health benefits associated with a diet high in fruits, vegetables, and other wholesome plant foods Ames and Gold note that 99.99 percent of the pesticides we eat are naturally present in plants Many of these phytochemicals also help the plant survive, primarily by acting as herbicides or pesticides to prevent damage from naturally occurring weeds and insects Nevertheless, more than two thousand insects, weeds, or plant diseases damage nearly onethird of our nation’s farm crop each year To help minimize crop damage from these pests, agriculturalists have developed synthetic herbicides and pesticides to augment plants’ natural defenses Synthetic herbicides and pesticides can enter the body via absorption through the skin, inhalation into the lungs, or ingestion when found in food and water Although synthetic herbicides and pesticides may effectively control weeds and pests harmful to plants, they appear to function differently in the human body than natural plant phytochemicals Prolonged exposure to synthetic chemicals may cause various health problems, including respiratory diseases, nervous system disorders, genetic defects and miscarriages in pregnant women, cancer, and death On the one hand, we need to control those pests destructive to our food supply, but on the other hand, the health of the public should not be harmed by the chemicals being used This is the dilemma concerning the use of pesticides and similar chemicals Most of the serious diseases from pesticide use have been associated with occupational exposure, such as in farm workers and crop-dusting pilots, who may be exposed to high concentrations on a daily basis, or in people who live near sprayed areas For example, Ye and others reported strong evidence for an association between occupational pesticide exposure and asthma, especially in agricultural occupations However, direct exposure to even small amounts of household insect spray has been known to alter brain function, causing irritability, insomnia, and reduced concentration The prudent individual should avoid direct contact with these substances as much as possible, for even thorough washing with soap and water has little effect upon the absorption through the skin of some insect sprays Ames and Gold note that 99.99 percent of the pesticides we eat are naturally present in plants, but synthetic pesticides may also be on the food we eat and in the water we drink The FDA and state government agencies conduct spot surveys to analyze the pesticide content of produce for sale In a report that analyzed data on more than 200 known carcinogens in foods, the National Research Council of the National Academy of Sciences concluded that both synthetic and naturally occurring pesticides are consumed at such low levels that they pose little threat to human health Moreover, in its comprehensive, worldwide review, the American Institute for Cancer Research found no convincing evidence that eating foods containing trace amounts of chemicals, such as pesticides and herbicides, and drugs used on farm animals, changes our risk for cancer However, there is increasing concern that children may be exposed to higher levels of pesticides because children are smaller and normally consume greater amounts of fruits and vegetables per unit of body weight Recent reviews suggest children may experience various health problems associated with exposure to pesticides Doust and others indicated that exposure to pesticides may be associated with asthma, more so in children than adults Muñoz-Quezada and others noted that all but of 27 studies with early childhood exposures to pesticides showed some negative effects of pesticides on neurobehavioral development, such as cognitive, behavioral, and motor deficits, while the American Academy of Pediatrics reported that epidemiological evidence demonstrates associations between early life exposure to pesticides and pediatric cancers, decreased cognitive function, and behavioral problems The impact of pesticides on the developing brain and nervous system is a major concern, and health professionals recommend that baby foods contain no pesticides Government agencies are attempting to reduce pesticide residues in the food we eat, and more farmers are turning to pesticidefree farming, producing more organic foods certified to be free of any pesticide residue Genetically engineered plants may also reduce the need for pesticides According to Needham and others, these efforts are working, as the level of environmental chemicals in humans is decreasing Based on current knowledge, the following points appear to be sound advice to help reduce, though they may not completely eliminate, the pesticide content in the foods we eat Avoid direct skin contact or breathing exposure to pesticides Food preparation may reduce pesticide residues Wash produce thoroughly; some, but not all, pesticides on fruits and vegetables are water soluble Washing may be particularly helpful to remove pesticide residues from apples, bananas, corn, grapes, lettuce, peaches, and tomatoes Peeling some fruits and vegetables also helps Peeling is effective for apples, carrots, cucumbers, grapes, oranges, peaches, and potatoes Remove outer leaves of produce Cooking may also help, particularly with broccoli, green beans, potatoes, and tomatoes Eat less animal fat and seafood from contaminated waters Pesticides may concentrate in animal fat In particular, farmed fish such as Atlantic salmon may contain high concentrations of several contaminants Buy fruits and vegetables locally and in season Farmers are less likely to use pesticides if the food is to be sold locally www.mhhe.com/williams11e 73 www.downloadslide.net Eat a wide variety of foods A food that contains pesticides will then contribute only a small amount as part of your overall diet Buy certified organic foods, because they contain fewer pesticide residues than conventionally grown alternatives The Environmental Working Group annually ranks fruits and vegetables based on pesticide content Table 2.17 presents the most current listing If you want the fewest pesticides in your diet, you might consider choosing organic alternatives for the dirty dozen www.ewg.org/foodnews/list.php Consult the Environmental Working Group Website to find the ranking of fruits and vegetables relative to pesticide content www.epa.gov/pesticides/health/human.htm For more information relative to the effects of pesticides on human health, consult the Website of the Environmental Protection Agency Are organic foods safer and healthier choices? The USDA has established rules regarding certified organic foods One stipulation is prohibition of certain synthetic pesticides and fertilizers in plant production Additionally, the use of antibiotics and growth hormones in animal production is prohibited, as is the use of irradiation and genetically modified organisms Moreover, no food additives may be used with organic foods Foods whose ingredients are all organic may be labeled as 100 percent organic, while those containing at least 95 percent organic ingredients may carry the USDA organic label (see table 2.15), while foods with the notation “Made With Organic Ingredients” must contain at least 70 percent organic ingredients TABLE 2.17 The environmental working group ranks fruits and vegetables on pesticide content The lower the rank, the higher the pesticide content Out of 51 fruits and vegetables, this list contains the most recent ranking of the 10 based on lowest (clean) and highest (dirty) pesticide content If you want the fewest pesticides in your diet, you might consider choosing organic alternatives of those with the lowest pesticide content Lowest Pesticide Content (Clean) Highest Pesticide Content (Dirty) 51 Avocados 50 Sweet corn 49 Pineapples 48 Cabbage 47 Sweet peas—frozen 46 Onions 45 Asparagus 44 Mangoes 43 Papayas 42 Kiwi 1 2 3 4 5 6 7 8 9 10 74 Apples Strawberries Grapes Celery Peaches Spinach Sweet bell peppers Nectarines—imported Cucumbers Cherry tomatoes but cannot use the organic label Are such foods safer or healthier? Let’s look at several proposed differences between organic and conventional food products Pesticides Most studies report lower levels of pesticides in organic foods For example, Barański and others conducted a meta-analysis of 343 studies and reported that organic crops, on average, have a lower incidence of pesticide residues than the nonorganic crops However, Magkos and others note that although organic foods may contain less pesticide residues than conventionally grown foods, the significance of this difference is questionable, inasmuch as actual levels of contamination in both types of food are generally well below acceptable limits This is especially so with the clean fruits and vegetables mentioned above Most health professionals agree that you should not cut back on fruits and vegetables, because the associated health benefits discussed previously far outweigh potential risks from pesticides Bacteria Bacteria levels in organic foods are comparable to those in conventional foods The Center for Science in the Public Interest indicated that organic fruits or vegetables are no less likely to be contaminated with bacteria, such as E coli, than conventional ones The Consumers Union also noted that chickens labeled as organic were more likely to harbor salmonella bacteria than were conventionally produced broilers However, the Centers for Disease Control and Prevention indicated that there is no evidence that foodborne diseases, such as food poisoning, are a greater or lesser risk with organic foods As discussed later in this chapter, food poisoning may have serious health consequences Nutritional Value Marketing of organic foods may be problematic The Consumers Union notes that as more companies enter the organic market, government standards come under attack Today we have numerous organic products in the marketplace, some of which have been termed organic junk foods, such as peanut butter cookies, sweetened cereals, potato chips, and soda, which may contain significant amounts of sugar and fat; although organic, such foods may not be healthful Overall, in a systematic review, Dangour and others determined that evidence is lacking for health effects resulting from the consumption of organic foods However, Dangour, as well as Williams, notes that we need higher-quality research than that currently available Beyond health considerations, many promote buying organic as a means to help protect the environment Organic farming practices may reduce pollution of our waters, while organic animal farming may be more humane Does commercial food processing affect food quality and safety? Numerous federal, state, and local government agencies are involved in the process of ensuring the safety of the food we eat Such agencies monitor production of food on farms, preparation in food establishments such as restaurants, and processing in plants of the commercial food industry Ideally, relative to the last, C H A P T E R Healthful Nutrition for Fitness and Sport: The Consumer Athlete www.downloadslide.net commercial food processing would make food more healthy, safe, delicious, attractive, and stable In many cases it does In a scientific statement by the Academy of Nutrition and Dietetics (AND), Weaver and others note that both fresh and processed foods make up vital parts of the food supply Processed food contributes to both food security (ensuring that sufficient food is available) and nutrition security (ensuring that food quality meets human nutrient needs), and nutrient-dense processed foods may help meet food guidance recommendations for healthy diets Dwyer and others note that fortification of foods during processing is an important public health objective, indicating that many individuals in the United States would not achieve recommended micronutrient intakes without fortification of the food supply Commercial food processing may provide other benefits For example, some frozen foods may have higher concentrations of nutrients than their fresh counterparts because they are usually “flash-frozen” soon after picking Processed tomatoes, such as spaghetti sauce, may increase the bioavailability of phytonutrients, such as lycopene, by breaking cell walls Although some commercial processing techniques may reduce the quantity of some nutrients, enrichment with vitamins and minerals will help restore such losses The AND statement indicates the food industry is part of the process to improve the diets of Americans by providing a nutritious food supply that is safe, enjoyable, affordable, and sustainable However, certain commercial food-processing practices may be detrimental to our health in several ways Potential health risks of several food-processing practices, such as the intentional inclusion of food additives and the unintentional inclusion of bacteria, are discussed later in this chapter The major problem with some forms of commercial food-processing techniques is adding the wrong stuff and taking away the good stuff, possibly converting a healthful food into a potentially harmful one The major feature of the Prudent Healthy Diet is the consumption of wholesome, natural, low-fat foods But most of us consume a wide variety of packaged foods, some of which may be highly processed and may be of questionable nutritional value There has been increasing concern over the years that the nutritional quality of our food has been declining because many of our foods are overprocessed The following are some concerns with highly processed foods ∙ They contain too much refined sugar, which has no nutritional value except Calories ∙ They contain too much extracted oils, which has no nutritional value except Calories ∙ They contain white flour, overprocessed wheat with less nutrient value ∙ They contain more salt and sodium, which may pose a health risk to some ∙ Fruits and vegetables are artificially ripened, with lower quantities of vitamins and minerals ∙ Synthetic products, such as artificial orange juice and imitation ice cream, not possess the same nutrient values as their natural counterparts ∙ Indiscriminate fortification of foods could result in excess amounts of micronutrients, which could pose some health problems Wise food selection can help avoid some of these concerns In its scientific statement, the Academy of Nutrition and Dietetics indicates the key to meeting healthful dietary guidelines is to select nutrient-dense foods, either processed or not However, this may be somewhat tricky in today’s food marketplace Careful reading of food labels may be the key Does home food processing affect food quality and safety? Somewhat like commercial food processing, you process food at home You may wash, cut, blend, freeze, and cook a variety of foods at home in preparation for a meal, and home food processing, like commercial food processing, may lead to loss of some nutrients, particularly several water-soluble vitamins You can minimize nutrient losses and preserve the healthful quality of foods by following these procedures at home: ∙ Keep most fruits and vegetables chilled in the refrigerator to prevent enzymic destruction of nutrients For similar reasons, keep frozen foods in the freezer until ready for preparation to eat To help preserve perishable foods, set an appropriate temperature for your refrigerator (≤408) and freezer (≤08) ∙ After cutting, wrap most fruits and vegetables tightly to prevent exposure to air, which may accelerate oxidation and spoiling, and store them in the refrigerator ∙ Buy milk in cardboard or opaque plastic containers to prevent light from destroying riboflavin, a B vitamin For similar reasons, keep most grain products stored in opaque containers or dark cupboards ∙ Steam or microwave vegetables in very little water to prevent the loss of water-soluble vitamins and some minerals Microwaving is very effective in preserving the nutrient value of food Use microwave-safe dishes or glass cookware Do not use plastic wrap, plastic containers, or Styrofoam because chemicals can leach into the food when heated Cover food with a paper towel instead ∙ Avoid cooking with high temperatures and prolonged cooking of foods, particularly in hot water, which may increase nutrient losses such as of water-soluble vitamins ∙ Avoid using high-temperature methods when cooking certain foods Research suggests some cooking protocols may induce the formation of carcinogens in some foods Although Virk-Baker and others noted more high-quality research is needed to ascertain a link between such cooking protocols and increased risk of cancer, caution is advisable ∘ Cooking some foods at high temperatures, about 2508 Fahrenheit or higher, may induce the formation of acrylamide, a possible carcinogen, from the interaction of an amino acid and some sugars in food, such as potatoes French fries may contain acrylamide, but a genetically modified potato has recently been developed that reduces the amount of acrylamide produced when the potato is fried ∘ Grilling or broiling meat, including beef, pork, poultry, and fish, with an open flame may cause the formation of heterocyclic amines (HCAs), possible mutagens/carcinogens, from the interaction of amino acids and creatine www.mhhe.com/williams11e 75 www.downloadslide.net Cooking meats at lower temperatures, such as oven roasting, baking, steaming, and boiling, as well as marinating meats or use of a microwave to partially cook meat before grilling may help reduce the formation of HCAs Using these techniques, nutrient losses incurred with home food processing are minimal, and an adequate nutrient intake will be obtained if you consume a wide variety of foods What is food poisoning? The major health problem associated with home food processing is the presence of foodborne bacteria Food bacteria are of two types One type causes food spoilage, which probably won’t make you sick, while the other type doesn’t spoil food but can make you sick Food poisoning is caused primarily by consuming foods or fluids contaminated with certain bacteria, particularly Salmonella, Escherichia, Staphylococcus, Clostridium, Campylobacter, and Listeria Torgerson and others noted that foodborne diseases are a global problem and a major cause of morbidity and mortality in humans Staphylococcus and Escherichia (E coli) are the most commonly reported bacterial causes of food poisoning in the United States The FDA recently indicated that one in six Americans suffers from a foodborne illness each year, including several thousand deaths Bacteria that cause food poisoning are found mainly in animal foods The Consumers Union reported that 83 percent of whole chicken broilers bought nationwide, even premium and organic broilers, harbored Campylobacter or Salmonella Bacteria are also common in produce The contamination of fresh spinach with the bacterium E coli led to one of the largest and deadliest outbreaks of foodborne illness in recent years The most common sources of food poisoning are ∙ ∙ ∙ ∙ ∙ Raw and undercooked meat and poultry Raw or undercooked eggs Raw or undercooked shellfish Contaminated produce Improperly canned foods The most common symptoms of food poisoning include nausea, vomiting, and diarrhea, which normally clear up in a day or two However, individuals should seek medical help in cases involving headache, stiff neck, and fever occurring together; bloody diarrhea; diarrhea lasting longer than three days; fever that lasts more than 24 hours; or sensations of weakness, numbness, and tingling in the arms and legs Some cases of food poisoning may lead to lifelong health problems and may be fatal if not treated properly Most cases of food poisoning occur at home and may be associated with inappropriate commercial food processing Although governmental health agencies attempt to control the spread of bacteria to food through appropriate regulations governing the food industry, the Consumers Union noted that occasional outbreaks occur because of food contamination during industrial processing, such as ground meat contamination with Escherichia coli (E coli) E coli can lead to kidney failure Millions of Americans experience a significant foodborne illness each year, with several thousand fatalities 76 Food poisoning may be prevented by improving both commercial and home food processing One commercial procedure is irradiation, a process whereby food products are subjected to powerful gamma rays from ionizing radiation, such as radioactive cobalt-60 Although food irradiation has been used since the 1990s to reduce food bacteria, the Centers for Disease Control and Prevention (CDC) recently noted that irradiation holds great potential for preventing many important foodborne diseases that are transmitted through meat, poultry, fresh produce, and other foods The CDC further noted that an overwhelming body of scientific evidence demonstrates that irradiation does not harm the nutritional value of food, nor does it make the food unsafe to eat, and is a logical means to help reduce the burden of foodborne disease in the United States Irradiation may also reduce the need for many food preservatives The FDA has approved irradiation for poultry, beef, pork, and lamb Irradiated food products must have a label containing a statement that they have been treated and the international symbol of irradiation known as a radura, which is depicted in figure 2.13 The position of the Academy of Nutrition and Dietetics, developed by Wood and Bruhn, is that food irradiation enhances the safety and quality of the food supply and helps protect consumers from foodborne illness If you prefer to not purchase irradiated meats, at the minimum the following guidelines should be helpful in preventing the spread of bacteria in food prepared at home Even if you buy irradiated foods, which may reduce the possibility of bacterial contamination, these guidelines are still recommended Wash hands thoroughly and often before and during food preparations Treat all raw meat, poultry, fish, seafood, and eggs as if they were contaminated When shopping, place meat in separate bags, and store them that way in the refrigerator Rinsing raw meat is more likely to contaminate the kitchen than decontaminate the food Handle raw meat in just one part of the kitchen, on a cutting board used only for such food Prevent juices from getting on other foods Eating raw fruits and vegetables is healthy However, produce is often coated with wax, which can trap potentially dangerous bacteria Wash all fruits and vegetables thoroughly with running water, even if you are going to peel them with a knife The knife can transfer bacteria to the fruit as you recut it Peel only a thin layer because many vitamins and minerals F I G U R E The radura, the international symbol of irradiation U.S Environmental Protection Agency C H A P T E R Healthful Nutrition for Fitness and Sport: The Consumer Athlete www.downloadslide.net are found just under the skin Wash the fruit once it is peeled to help remove any bacteria transferred by the peeler Organic fruits and vegetables normally are not waxed, but they may be Check with your grocer Thoroughly clean with hot, soapy water all utensils used in food preparation Microwaving your sponges and other food preparation utensils for about 30 to 60 seconds may help kill bacteria Use a clean preparation surface After preparing poultry or other animal foods, clean the preparation surface thoroughly before using it to prepare other foods When using the same surface, prepare animal foods last Do not use canned foods that are extensively dented or bulging Cook all meat, poultry, seafood, and eggs thoroughly according to directions Use a meat thermometer inserted deep into the meat, especially with ground meat, because bacteria may get from the surface to the interior Heat meat to the desired temperature, usually noted on the meat package Guidelines include heating beef, pork, lamb, and veal to 1608 and poultry to 1708–1808 However, not overcook or char meats, as this process may produce carcinogens Do not eat raw shellfish Store heated foods promptly in the refrigerator or freezer Reheat foods thoroughly 10 Use leftovers within a few days When in doubt, throw it out Are food additives safe? Do you ever read the list of ingredients on the labels of highly processed food products? If not, check one out soon My guess is you will not know what half the ingredients are or why they are there (unless the reason is listed) A box of long grain & wild rice with herb seasoning, thought to be totally natural, had the main ingredients of enriched parboiled long grain rice, wild rice, and dehydrated vegetables (onion, parsley, spinach, garlic, celery) as the herb seasoning—along with hydrolyzed vegetable protein, salt, sugar, monosodium glutamate, autolyzed yeast, sodium silicoaluminate, disodium inosinate, disodium guanylate, and sodium sulfite The rice was delicious, but were all the additives necessary? The Food and Drug Administration classifies a food additive as any substance added directly to food There are more than 40 different purposes for the additives in the foods we eat, but the most common are to add flavor, to enhance color, to improve texture, and to preserve the food For example, vanilla extract may be added to ice cream to impart a vanilla flavor, vitamin C (ascorbic acid) may be added to fruits and vegetables to prevent discoloration, emulsifiers may be added to help blend oil evenly throughout a product, and sodium propionate may be used to prolong shelf life Nutrients may also be added to increase the quality of the product, a process called fortification To earn FDA approval, additives must be generally recognized as safe (GRAS) The Office of Food Additive Safety of the FDA has determined an acceptable daily intake (ADI) for some, but not all, food additives The ADI represents the amount of food additive that an individual may consume daily without any adverse effect, and includes a 100-fold safety factor Additives may be added only to specific foods for specific purposes, and in general must improve the quality of the food without posing any hazards to humans Only the minimum amount necessary to achieve the desired purpose may be added Although we realize that absolute safety does not exist in anything we do, including eating, we have a right to expect that the food we purchase is generally safe for consumption The government and food manufacturers must take utmost care to ensure that food additives not create any appreciable health risks On the other hand, we as consumers also have a responsibility to select foods necessary for good nutrition Food product labeling has helped us in this regard, for we now can tell what ingredients we are eating, although we may not always know why they are there The general consensus is that most additives used in processed foods are safe However, there are some concerns Neltner and others recently reported that the approval process for a GRAS additive appeared to be flawed They noted that over a 15-year period, individuals or groups determining whether a food additive was GRAS had financial conflicts of interest, raising concerns about the integrity of the process and whether it ensures the safety of the food supply Moreover, Wilson and Bahna note that although adverse reactions to additives seem to be rare, they are likely to be underdiagnosed in part due to low index of suspicion Some research has shown that certain additives, such as food dyes, may cause allergic reactions or cause some children to become measurably more hyperactive and distractible When such adverse effects are documented, as has happened in past years, the FDA has removed such additives from the GRAS list More details on specific food additives may be found on the FDA Website http://www.nutrition.gov/whats-food/food-additives The FDA provides detailed information on a wide variety of food additives Based on such findings, consumer interest groups such as the Center for Science in the Public Interest (CSPI) have concerns about the safety of many additives The CSPI places additives in five categories ranging from Safe to Avoid You can check the many food additives in each of the five categories on the CSPI Website www.cspinet.org/reports/chemcuisine.htm Check the CSPI Website, Chemical Cuisine, regarding its evaluation of the safety of various food additives The safety rating categories are Safe, Cut Back, Caution, Certain People Should Avoid, and Avoid The Website provides details on each additive listed However, there remains some debate relative to the safety of various additives For example, the CSPI has placed aspartame, a popular artificial sweetener, in its Avoid category and reportedly was to formally call on the FDA to ban it, citing three Italian animal studies indicating aspartame may cause cancer Conversely, most major reviews, including a report by the FDA, have reported no significant health risks associated with aspartame Health professional organizations reiterate the point that natural foods, such as fruits, vegetables, and lean animal protein foods, contain little to no additives and are the best approach to reduce such intake if a concern Moreover, avoiding or minimizing intake of www.mhhe.com/williams11e 77 www.downloadslide.net additives such as sugar, corn syrup, and partially hydrogenated vegetable oil, all products with few nutrients and excess Calories, may be one of the best ways to avoid development of chronic diseases Why some people experience adverse reactions to some foods? Although most food we eat is safe and causes no acute health problems, some individuals may experience mild to severe reactions, or possibly death, from eating certain foods These reactions may be attributed to food intolerance or food allergy Food intolerance, the most common problem, is a general term for any adverse reaction to a food or food component that does not involve the immune system The body cannot properly digest a portion of the food because it lacks the appropriate enzyme, resulting in gastrointestinal distress such as bloating, abdominal pain, nausea, and diarrhea Lactose and gluten intolerance are relatively common ∙ Lactose intolerance is a problem for many African-Americans because they lack lactase, the enzyme needed to digest lactose (milk sugar) ∙ Gluten intolerance, or gluten sensitivity, is caused by gluten, a protein found in wheat, barley, and rye Gluten may irritate the lining of the intestine, and symptoms may vary, including bloating and irritable stomach as well as fatigue and depression Both conditions will be discussed in chapter Food allergy, also known as food hypersensitivity, involves an adverse immune response to an otherwise harmless food substance Many foods contain allergens, usually proteins, that may stimulate the immune system to manufacture antibodies (immunoglobulin E, or IgE) specific to that food When individuals who have inherited a food allergy are first exposed to that food, their immune system produces millions of IgE antibodies These antibodies reside in some white blood cells and mast cells in the body, particularly in the skin, respiratory tract, and gastrointestinal tract, the parts of the body that come into contact with air and the food we eat These cells also contain substances, such as histamine, that are released when the antibodies are exposed again to the offending food allergen Histamine and other chemicals cause the allergic reaction, which may involve the skin (swelling, hives, itchy skin and eyes), gastrointestinal tract (nausea, vomiting, abdominal cramps, diarrhea), or respiratory tract (runny nose, sneezing, coughing) In severe cases, an allergic response may involve anaphylactic shock and death by respiratory failure According to a recent review by Sicherer and Sampson, food allergy likely affects nearly percent of adults and percent of children, whereas Syed and others indicate it affects up to 10 percent of the population, but both research groups indicate an increased prevalence More than 700 food allergens have been identified Although allergens may be found in many foods, 90 percent of the offenders are proteins found in several common foods The FDA mandates clear labeling and source of ingredients derived from commonly allergenic sources Labels are required to state clearly whether the food contains one of the eight “major food allergens” listed: ∙ Milk ∙ Fish 78 ∙ Tree nuts ∙ Wheat ∙ Eggs ∙ Crustacean shellfish ∙ Peanuts ∙ Soybeans Some additives also may cause allergic responses, particularly sulfites used as preservatives For individuals who know which food substances may trigger an allergic response, food labels may be helpful in determining the allergen’s presence Food manufacturers are placing notices on food labels for “Food Allergic Consumers” to check the ingredient list and note that the product may have been manufactured in a factory that makes other products containing allergenic foods If you experience problems when you consume certain foods, you may be able to make a self-diagnosis by simply avoiding that food and noting whether or not you experience a recurrence But because there may be many causes of food-related illness, you should consult an allergist or other appropriate physician to determine whether you have either food intolerance or food allergy According to Syed and others, there is currently no accepted treatment for food allergy Current management involves avoidance of the offending food and emergency preparedness, particularly for anaphylaxis Some foods, such as milk and eggs, may be denatured via extensive heating, then incorporated into the diet of children Additionally, Kostadinova and others indicate allergenspecific immunotherapy may be effective; use of tablets or injections may strengthen the immune response to the allergen If you want to complain to the FDA about food-related illnesses, adverse events after taking dietary supplements, products not labeled for allergens, or other problems with food products, you may use the Consumer Complaint System www.fda.gov/Safety/ReportaProblem/ConsumerComplaint Coordinators/ To complain to the FDA about various foodrelated health problems, this site provides a contact phone number for your state and information to include in your report Key C o n c e p t s c In general, current food biotechnology techniques, such as genetically modified (GM) food, help provide a food supply that is high quality and safe However, preventing the introduction of allergy-causing ingredients in GM foods is a concern Pesticide residues in most foods are minimal, but some foods c may contain more than others The major concern is reducing pesticide intake in children, as some scientists believe neurological development may be impaired c Although organic foods may contain lesser amounts of pesticides than conventional foods, they may not contain fewer bacteria or higher nutrient density The available research C H A P T E R Healthful Nutrition for Fitness and Sport: The Consumer Athlete www.downloadslide.net is insufficient to determine whether consumption of organic foods confers any health benefits Commercial food processing can provide safe and healthful c foods However, excess sugar and fat added during commercial food processing may dilute health benefits c Proper food preparation practices may help preserve the nutrient quality and safety of foods prepared at home c Certain individuals may be intolerant to various foods or experience allergic responses to others and thus should take precautions to avoid such foods C h e c k f o r Yo u r s e l f c Check the food label for several commercial food products you love most Check the list of ingredients Do you recognize any of the additives? sports nutrition entitled the Athlete’s Plate, providing details on a wide variety of topics such as caution when traveling internationally The United States Anti-Doping Agency also published a pamphlet, TrueSport® Nutrition Guide, with a focus on a healthy diet designed to provide optimal dietary intake for sport and for life http://coachrey.com/volleyball-blog/wp-content /uploads/2014/04/USOC-Nutrition-Guide.pdf The Athlete’s Plate, a guide to sports nutrition for the athlete, has been developed by the United States Olympic Committee www.usada.org/resources/nutrition/ The United States Anti-Doping Agency provides information on carbohydrate, protein, vitamins, and other nutrients relative to health and sport performance A PDF file may be used to print the pamphlet What should I eat during training? Healthful Nutrition: Recommendations for Better Physical Performance Sports nutrition for the physically active person may be viewed from two aspects: nutrition for training and nutrition for competition Of the three basic purposes of food—to provide energy, to regulate metabolic processes, and to support growth and development—the first two are of prime importance during athletic competition, while all three must be considered during the training period in preparation for competition Articles about nutrition for athletes in popular sports magazines, and food supplements advertised therein, give the impression that athletes have special nutritional requirements above those of nonathletes In general, however, the diet that is optimal for health is also optimal for physical or sports performance The Prudent Healthy Diet will provide adequate food energy and nutrients to meet the need of almost all athletes in training and competition Nevertheless, modifications to the Prudent Healthy Diet may help enhance performance for certain athletic endeavors, and subsequent chapters will focus on specific recommendations relative to the use of various nutrients and dietary supplements to enhance physical performance The purpose of this section is to provide some general recommendations regarding use of the Prudent Healthy Diet by the athlete for training and competition However, it is very important for athletes to individualize their dietary practices The nutrient needs and dietary practices of athletes may vary significantly, such as daily carbohydrate intake of a golfer as compared to that of a marathon runner All athletes should keep track of what, how much, and when they eat and drink during training and competition and experiment with dietary strategies to find those that are optimal Several prominent sports organizations have developed nutrition guides for athletes The United States Olympic Committee published a comprehensive guide to Both sport scientists and coaches stress the importance of proper nutrition during training Ron Maughan, an expert in exercise metabolism and sports nutrition, notes that the main role of nutrition for the athlete may be to support consistent intensive training As noted in chapter 1, optimal training is the most important factor contributing to improved sport performance Because energy expenditure increases during a training period, the caloric intake needed to maintain body weight may increase considerably—an additional 500–1,000 Calories or more per day in certain activities By selecting these additional Calories wisely from a wide variety of foods, you should obtain an adequate amount of all nutrients essential for the formation of new body tissues and proper functioning of the energy systems that work harder during exercise A balanced intake of carbohydrate, fat, protein, vitamins, minerals, and water is all that is necessary For endurance athletes, dietary carbohydrates should receive even greater emphasis However, there may be some circumstances during sport training that make particular attention to the diet important For example, during the early phases of training, the body will begin to make adjustments in the energy systems so that they become more efficient This is the so-called chronic training effect, and many of the body’s adjustments incorporate specific nutrients For example, one of the chronic effects of long-distance running is an increased hemoglobin content in the blood and increased myoglobin and cytochromes in the muscle cells; all three compounds require iron in order to be formed Hence, the daily diet would have to contain adequate amounts of iron not only to meet normal needs but also to make effective body adjustments due to the chronic effects of training Nutrient timing, the intake of carbohydrate and protein just before or after an intense training session, has been advocated to www.mhhe.com/williams11e 79 ... my health? 11 Nutrition and Health- Related Fitness? ?? 12 What is nutrition? 12 What is the role of nutrition in health promotion? 13 Do we eat right? 14 What are some general guidelines for healthy... specific fitness and sport skills, sportswear, and sports equipment Jay Kearney, former senior sports scientist at the USOTC, has www.mhhe.com /williams1 1e 17 www.downloadslide.net noted that sports... referred to as health- related fitness and sports-related fitness Both types of fitness may be influenced by nutrition and exercise Exercise and Health- Related Fitness What is health- related fitness?