ix CHAPTER 18 Shopping for Food ............................... 438 Where to Shop for Food .........................440 Controlling Food Costs ..........................444 Factors That Affect Food Choices .........451 Resolving Problem Purchases ...............459 Chapter 18 Review and Expand ............462 CHAPTER 19 Preparing Food ................................... 464 Using a Recipe .........................................466 Food Preparation Techniques and Terms .............................................470 Cooking Food ..........................................472 Understanding Grains ............................477 Understanding Dairy Products .............482 Understanding Protein Foods ...............487 Understanding Fruits and Vegetables .....................................503 Recipe Makeover .....................................507 Chapter 19 Review and Expand ............512 UNIT 5 Other Aspects of Wellness CHAPTER 20 Staying Physically Active ...................... 514 Physical Activity Versus Exercise .........516 Goals for Physical Activity .....................516 Benefits of Physical Activity ..................520 Overall Physical Fitness .........................523 Physical Activity and Your Heart .........528 Keys to a Successful Exercise Program ...531 Planning an Exercise Program ..............536 Chapter 20 Review and Expand ............538 CHAPTER 21 Mental and Social Wellness .................. 540 Human Needs and Wellness .................542 What Is Mental Health? ..........................544 Promoting Mental Health ......................548 What Is Social Health? ............................552 Promoting Social Health ........................554 Making Positive Behavior Changes ......558 Seeking Help for Mental Health Problems ....................563 Chapter 21 Review and Expand ............564 CHAPTER 22 Stress and Wellness ............................. 566 What Is Stress? .........................................568 The Body’s Response to Stress ..............570 Effects of Stress on Health ......................572 Stress Management .................................574 Chapter 22 Review and Expand ............582 CHAPTER 23 Drug and Supplement Use and Your Health .................................. 584 Medications Versus Drugs .....................586 Types of Medications ..............................586 Drugs and Your Body .............................588 Undesired Health Events from Medication Use ..........................589 Medication Misuse ..................................591 Medication and Drug Abuse .................591 Stimulants .................................................592 Depressants ..............................................598 Narcotics ...................................................604 Marijuana .................................................605 Hallucinogens ..........................................606 Drugs, Supplements, and Athletes .......608 Getting Help for a Substance Use Disorder ........................................610 Chapter 23 Review and Expand ............612 APPENDIX A Career Planning and Preparation ................... 614 APPENDIX B Ingredient Substitutions and Egg One-Cup Equivalents ..... 640 APPENDIX C Dietary Reference Intakes ..... 642 APPENDIX D Nutritive Values of Foods ..... 647 APPENDIX E Food Lists for Weight Management ............ 658 APPENDIX F Body Mass Index-for-Age Percentiles ..... 670 Glossary .................................................. 672 Index ....................................................... 683