Adventures in...
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Carol Byrd-Bredbenner, Ph.D., R.D.
Extension Specialist and Professor of Nutrition
Rutgers, The State University of New Jersey
New Brunswick, New Jersey
Publisher
The Goodheart-Willcox Company, Inc.
Tinley Park, Illinois
www.g-w.com
Copyright © 2007
by
THE GOODHEART-WILLCOX COMPANY, INC.
Previous Editions Copyright 1997, 2003
All rights reserved. No part of this work may be
reproduced, stored, or transmitted in any form or by any
electronic or mechanical means, including information
storage and retrieval systems, without the prior written
permission of The Goodheart-Willcox Company, Inc.
Manufactured in the United States of America.
Library of Congress Catalog Card Number
2005056702
ISBN-13: 978-1-59070-635-0
ISBN-10: 1-59070-635-8
1 2 3 4 5 6 7 8 9 – 07 – 11 10 09 08 07 06
Library of Congress Cataloging-in-Publication Data
Byrd-Bredbenner, Carol.
Adventures in food and nutrition / Carol ByrdBredbenner. p. Cm.
Includes index.
ISBN-13: 978-1-59070-635-0
ISBN-10: 1-59070-635-8
1. Nutrition. 2. Title. 3. Cookery. I. Title
QP141.B993 2007
613.2-dc22
2005056702
CIP
Cover: BZB/Stone/Getty Images
Introduction
Adventures in Food and Nutrition! is designed to help you explore the exciting world
of food and nutrition. You will explore beyond familiar foods and preparation methods. A
multicultural, multiethnic emphasis will encourage you to try new foods.
Adventures in Food and Nutrition! introduces you to food and nutrition. It will lead you to
develop scientific and inquiry skills, preparing you to become nutritionally literate and able to
make smart food choices. You will sharpen your critical thinking and problem-solving skills
and apply math and science principles with hands-on exercises and experiments. These will
help you develop the skills and knowledge you need to become an informed food consumer.
Each chapter begins with objectives and new terms you will encounter. Chapters also
include a summary, review questions, application questions, and activities, plus hundreds
of colorful photos and charts. Each chapter also includes special interest topics focusing on
nutrition, cultures, health concerns, and technology. Math and science topics related to food
and nutrition are also featured.
Adventures in Food and Nutrition! makes the study of food and nutrition a fun adventure!
It will help you understand the consequences of your food choices. It will also allow you to
become involved in both the science and creativity of preparing nutritious meals and snacks.
About the Author
Carol Byrd-Bredbenner, Ph.D., R.D. is a nationally recognized author and nutrition educator. Carol received her degrees in Home Economics Education and Nutrition from Florida
State University and Pennsylvania State University. She is a Registered Dietitian and a
member of the American Association of Family and Consumer Sciences, American Dietetics
Association, and Society for Nutrition Education. In addition to being the author of Adventures
in Food and Nutrition!, Carol has written several classroom nutrition education curriculum
guides and teaching kits for preschool, elementary, middle school, and high school students.
She also writes nutrition education computer software and has contributed nutrition articles to
various family and consumer sciences publications as well as the Journal of Nutrition Education and Behavior. She is actively involved in designing new methods to teach people of all
ages how to improve their diets and health.
Carol has extensive teaching experience at both the secondary and university levels.
As an active lecturer and consultant, she frequently conducts workshops for family and
consumer sciences teachers and dietitians. She has made nutrition education presentations
at national meetings of the American Association of Family and Consumer Sciences, Society
for Nutrition Education, American Dietetics Association, and International Congress of Nutrition. She has served as the Director of the Nutrition Information and Resource Center at
Pennsylvania State University. Currently, she is a nutrition teacher and researcher at Rutgers,
The State University of New Jersey. For her expertise and significant contributions to the field
of nutrition education, she has been named a Fellow of the American Dietetic Association.
She also has received the Outstanding Nutrition Educator award from the Society of Nutrition
Education, American Dietetic Association, and U.S. Department of Agriculture.
Brief Contents
Chapter 1
Food, Nutrition, and You
Chapter 13
Ready, Set, Cook
14
Chapter 2
Nutrients: The Building Blocks of
Health 27
Chapter 3
Your Nutrition Toolbox
48
Chapter 4
Weighing Your Choices
Chapter 7
The Cook’s Tools
Chapter 8
Play It Safe!
Chapter 9
Keep It Clean!
110
261
286
303
322
341
Chapter 19
Bountiful Breads
Chapter 20
Dairy Delights
146
360
377
Chapter 21
Marvelous Meat and Poultry
164
Chapter 11
What’s on the Menu?
Chapter 18
Great Grains
126
Chapter 10
Recipes—Blueprints for Food
Chapter 12
Smart Shopping
Chapter 15
Fabulous Fruits
Chapter 17
Salad Success
91
Chapter 6
Cooking with Microwaves
Chapter 14
When You’re on the Go
Chapter 16
Versatile Vegetables
70
Chapter 5
A Look at the Kitchen
244
224
206
Chapter 22
Savory Seafood
185
393
409
Chapter 23
Incredible Eggs and Legumes
Chapter 24
Delicious Desserts
Chapter 25
A Career to Consider
441
458
423
Table of
Contents
Chapter 3
Your Nutrition Toolbox
Chapter 1
Food, Nutrition, and You
14
Why Is Food Important? 15
Why Do You Eat? 17
What Affects Your Food Choices? 19
Focus on Food: Bugs for Lunch 21
Science in the Kitchen: The Five
Senses 24
Chapter 2
Nutrients: The Building Blocks of
Health 27
Calories, Your Body’s Fuel 28
Nutrients, Your Body’s Building Blocks 28
Health Alert: The Heart Beat 32
Phytochemicals 42
Supplements and You 42
Are You Getting All the Nutrients
You Need? 43
Science in the Kitchen: A Journey
Through Your Digestive Tract 44
48
The Dietary
Guidelines for
Americans 49
Health Alert: Herbal
Supplements: Healthful or
Harmful? 50
MyPyramid 56
Science in the Kitchen: Sweet Tooth 55
Focus on Food: Do You Suffer From Portion
Distortion? 66
Chapter 4
Weighing Your
Choices 70
The Calories You
Burn 71
The Calories You Eat 73
Healthy Weight 74
Math in the Kitchen: Fat Math 75
Eating Disorders 82
Focus on Food: Making Changes
for the Better 86
Chapter 5
A Look at the Kitchen
Chapter 7
The Cook’s Tools
91
Major Kitchen Appliances 92
Science in the Kitchen: Protecting Stored
Foods 100
New Technology: Smart Kitchen 103
At Work in the Kitchen 103
Kitchen Basics: Saving
Energy in the
Kitchen 105
Chapter 6
Cooking with Microwaves
126
Small Appliances 127
Measuring Tools 130
Kitchen Math: Going Metric! 132
Cutting and Spreading Tools 133
Mixing Tools 134
Lifting and Turning Tools 135
Draining and Straining Tools 135
Baking and Cooking Tools 136
Special Tools 137
Cookware and Bakeware 137
Tableware 138
Cleanup Tools 140
Buying Tools and Small Appliances
Kitchen Basics: Buying Cookware
and Bakeware 142
Caring for Kitchen Tools 142
110
How Microwave Ovens Work 111
Which Foods Can You Prepare in a
Microwave Oven? 112
Microwave Oven Cookware 114
Cooking with Microwaves 115
Science in the Kitchen: Investigating
Microwaves 118
Microwave Oven Safety 118
New Technology: Looking into the Future
of Microwave Ovens 121
Care and Cleaning 122
Chapter 8
Play It Safe!
146
Preventing Kitchen Accidents 147
Kitchen Basics: How Do Accidents
Happen? 148
Basic First Aid 157
Serious Injuries Require Medical
Help 160
140
Chapter 9
Keep It Clean!
Chapter 11
What’s on the Menu?
164
What Causes Foodborne Illness? 165
New Technology: Electronic
Pasteurization 167
Science in the Kitchen: Growing
Bacterial Colonies 168
What Should You Do If You Think You Have
a Foodborne Illness? 173
Keeping Food Safe to Eat 174
Kitchen Basics: Every Drop Counts! 177
Chill and Cook: Keep Food out of
Danger Zone Temperatures 178
Focus on Food: Avoiding Foodborne Illness
When You Eat Out 181
Who? Why? When? Where? What? 207
Planning Nutritious Meals 208
Cultures of the World. Sunny Mexico...
Just South of the Border 209
Planning Meals with Appeal 210
Planning Meals with
Your Resources
in Mind 212
Using Convenience
Foods 214
Science in the
Kitchen: Is the
Earth Becoming
a Giant Garbage
Heap? 218
Chapter 12
Smart Shopping
Chapter 10
Recipes—Blueprints for Food
206
224
Where to Shop? 226
Ready, Set, Shop 229
Your Shopping Plan in Action 231
Math in the Kitchen: Computing Unit
Prices
233
Storing Foods 238
Science in the Kitchen: Lights, Flavor,
Potato Chips! 240
185
The Parts of a Recipe 186
Recipe Language 188
Cultures of the World: Chinese
Stir-Fry 195
Measuring Matters 197
Math in the Kitchen: Measurements
Count 199
Adjusting Recipe Yields 200
Chapter 13
Ready, Set, Cook
244
Teamwork in the Kitchen 245
Math in the Kitchen: Timing is
Everything! 249
Cultures of the World: Sweden, Home
of the Smörgåsbord 252
Entertaining 255
Chapter 14
When You’re on
the Go 261
Beverages 262
Snacks 264
Cultures of the World:
Snacking: An International
Incident 266
One-Dish Meals 267
Meals-to-Go 270
Sandwiches 273
Focus on Nutrition: Eat to Win 274
Eating Out 276
Math in the Kitchen: Estimating
Tips 279
Chapter 15
Fabulous Fruits
286
Types of Fruits 287
Health Alert: Science Solves
Vitamin C Mystery! 288
Buying and Storing Fruits 292
Cultures of the World: A Taste of
the Caribbean 293
Focus on Food: The Juicy Facts 294
Fruit as Any Part of the Meal 297
Chapter 16
Versatile Vegetables
303
Types of Vegetables 304
Science in the Kitchen:
Biotechnology 305
Focus on Food: Are Potatoes Really
Fattening? 308
Buying and Storing Vegetables 309
Science in the Kitchen: Munchy, Crunchy
Vegetables 311
Focus on Food: Herbs and Spices 312
Vegetables as Any Part of the Meal 314
Cultures of the World: Sunny
Greece 316
Chapter 17
Salad Success
322
Types of Salads 323
Building a Salad 327
Science in the Kitchen: Mixing
the Unmixable? 330
Focus on Food:
Flower Petals in
My Salad! 332
Salad Bars 335
Cultures of the World.
Tempting Thailand
Cuisine 336
Chapter 20
Dairy Delights
Chapter 18
Great Grains
341
What’s in a Grain? 342
Whole-Grain Foods and Enriched
Grain Foods 343
Types of Grains 343
Focus on Nutrition: The Clue of the
Shaky Chickens 346
Buying Grains 348
Storing Grain Products 351
Preparing Grains 352
Cultures of the World: Italy: Your
Pasta Passport 356
Chapter 19
Bountiful Breads
360
Types of Bread 361
Buying and Storing Breads 362
Cultures of the World: The Breads
of India 363
Preparing Breads 365
Focus on Food: Pizza-aah! 369
Science in the Kitchen: Making
Muffins 371
Focus on Food: Hungry People 374
377
Types of Dairy Products 378
Science in the Kitchen:
Louis Pasteur 380
Cultures of the World:
The Middle
East 384
Buying Dairy
Products 385
Storing Dairy
Products 386
Health Alert: Food
Sensitivities 387
Cooking with Dairy
Products 387
Focus on Food: Nondairy
Products 389
Chapter 21
Marvelous Meat and
Poultry 393
What is Meat? 394
Red Meat 396
Poultry 397
Processed Meat 398
Buying Meat and Poultry 399
Math in the Kitchen: Computing Cost
Per Serving 400
Storing Meat and Poultry 401
Preparing Meat and Poultry 402
Cultures of the World: On the Pampas in
Argentina 404
Chapter 22
Savory
Seafood
409
Types 410
Nutritional
Features 410
Buying and Storing
Seafood 411
Health Alert: Seafood
Preparing Eggs 429
Science in the Kitchen: Cooking Up
Some Eggs! 431
Legumes 434
Buying and Storing Legumes 434
Focus on Nutrition: Going
Vegetarian 435
Preparing Legumes 436
Toxins! 412
Preparing Seafood 414
Focus on Food: Sushi and Sashimi 417
New Technology: Aquaculture 419
Chapter 24
Delicious Desserts 441
Chapter 23
Incredible Eggs and
Legumes 423
Eggs 424
Science in the Kitchen: Did You
Know ...
425
Buying Eggs 425
Cultures of the World: Vive la
France! 426
Storing Eggs 429
10
Cakes 442
Cultures of the World: Out of
Africa 443
Cookies 447
Pies 449
Math in the Kitchen: Comparing Cookie
Cost and Appeal 451
Focus on Food: Chocolate, 1,000 Years
of Delight 452
Convenience Desserts 453
Chapter 25
A Career to Consider
458
Thinking About Yourself 459
Exploring Careers 461
Careers in Foods and Nutrition 463
Finding a Job 472
Focus on Careers: A Test Kitchen
Researcher at Work 473
What Employers Expect from
Employees 474
Focus on Careers: Smart Cookies Make
Dough 476
Appendix:
Food Composition Table
Glossary
Index
480
505
515
11
Features
Focus on Food
Bugs for Lunch 19
Do You Suffer From Portion Distortion? 55
Making Changes for the Better 86
Avoiding Foodborne Illness When You Eat Out 181
The Juicy Facts 294
Are Potatoes Really Fattening? 308
Herbs and Spices 312
Flower Petals in My Salad! 332
Pizza-aah! 369
Hungry People 374
Nondairy Products 389
Sushi and Sashimi 417
Chocolate, 1,000 Years of Delight 452
Science in the Kitchen
The Five Senses 24
A Journey Through Your Digestive Tract 44
Sweet Tooth 55
Protecting Styored Foods 100
Investigating Microwaves 118
Growing Bacterial Colonies 168
Is the Earth Becoming a Giant Garbage Heap? 218
Lights, Flavor, Potato Chips! 240
Biotechnology 305
Munchy, Crunchy Vegetables 311
Mixing the Unmixable? 330
Making Muffins 371
Louis Pasteur 380
Did You Know... 425
Cooking Up Some Eggs! 431
12
Health Alert
The Heart Beat 32
Herbal Supplements: Healthful or Harmful? 50
Science Solves Vitamin C Mystery! 288
Food Sensitivities 387
Seafood Toxins 412
Math in the Kitchen
Fat Math 75
Going Metric 132
Measurements Count 199
Computing Unit Prices 233
Timing Is Everything! 249
Estimating Tips 279
Computimng the Cost Per Serving 400
Comparing Cookie Cost and Appeal 451
Kitchen Basics
Saving Energy in the Kitchen 105
Buying Cookware and Bakeware 142
How Do Accidents Happen 148
Every Drop Counts! 177
New Technology
Smart Kitchen 103
Looking into the Future of Microwave
Ovens 121
Electronic Pasteurization 167
Aquaculture 419
Cultures of the World
Chinese Stir-Fry 195
Sunny Mexico... Just South of the Border 209
Sweden, Home of Smorgasbord 252
Snacking: An International Incident 266
A Tast of the Caribbean 293
Sunny Greece 316
Tempting Thai Cuisine 336
Italy: Your Pasta Passport 356
The Breads of India 363
The Middle East 384
On the Pampas in Argentina 404
Vive la France! 426
Out of Africa 443
Focus on Nutrition
Eat to Win 274
The Clue of the Shakey Chickens 346
Going Vegetarian 435
Focus on Careers
A Test Kitchen Researcher At Work 473
Smart Cookies Make Dough 476
13