Chapter 5 - Nutrition

PCBs

(polychlorinated biphenyls) - the industrial chemicals used as insulators in electrical transformers and linked to certain human cancers. PCBs have been found in the fat of both wild caught and farmed salmon These chemicals can be found in most fish and many other foods, but at low levels that do not cause concern for human health

Current Canada's Food Guide

Released in January 2019 (big change from 2017 guide) no longer includes food groups or recommended serving sizes Proportion (plate) instead of portion/serving sizes Emphasizes fruits and vegetables, whole grains, protein, and food skills Canadians encouraged to focus on (1) what to eat regularly (2) what to avoid (3) the importance of preparing meals at home Context of eating in addition to nutrients if followed: can lead to healthier diets, eating patterns, health outcomes

6 classes of nutrients

Proteins Fats Carbohydrates Water Minerals Vitamins

WHAT IS % DAILY VALUE

Provides a quick overview of nutrient profile Based on different set of guidelines and include standards for fat, cholesterol, carbs, dietary fibre, and selected vitamins and minerals The Daily Values represent appropriate intake levels for a 2000-calorie diet. The percent Daily Value shown on a food label shows how well that food contributes to your recommended daily intake. - SAME SCALE for all nutrients which allows for product comparison 5% or less daily value is too less, 15% or more is too much

ANTIOXIDANTS

When the body uses oxygen or breaks down certain fats or proteins as a normal part of metabolism, it gives rise to substances called free radicals environmental factors, such as cigarette smoke, exhaust fumes, radiation, excessive sunlight, certain drugs, and stress, can increase free radical production. free radical = a chemically unstable molecule that reacts with fats, proteins, and DNA, damaging cell membranes and mutating genes. Free radicals have been implicated in aging, cancer, cardiovascular disease, and other degenerative diseases, such as arthritis. Antioxidants- protect the body from damage by free radicals Some repair, some prevent or reduce, others remove. Dependent on the type of antioxidant Some antioxidants, such as vitamin C, vitamin E, and selenium, are also essential nutrients. Others—such as the carotenoids found in yellow, orange, and deep-green vegetables—are not Top antioxidant-containing foods are blackberries, walnuts, strawberries, artichokes, cranberries, brewed coffee, raspberries, pecans, blueberries, cloves, grape juice, unsweetened baking chocolate, sour cherries, and red wine, brussels sprouts, kale, cauliflower, and pomegranates.

What is the digestive system?

a system that breaks down food for the gastrointestinal system can use for the body; Allows us to obtain these nutrients from our food - Various nutrients provide energy, help build and maintain body tissues and help regulate body functions -Body obtains nutrients through digestion

what is cholesterol

a type of blood fat; a waxy substance found in the blood and cells are needed for synthesis of cell membranes, Vitamin D and hormones

what is fibre?

a type of carb; non digestible from plants - Passed through intestinal tract and provides bulk for feces in large intestine, which facilitates elimination In large intestine, some types of fibre are broken down by bacteria into acids and gases, which is why too much fiber=gas It is not a source of carbs, bc its not digestible by humans Can ↓ risk of Type 2 diabetes and heart disease, ↑ gastrointestinal health

What are carbohydrates?

- An essential nutrient; sugars, starches, and dietary fibre are all carbohydrates - Various combinations of sugar units (saccharides) - Used primarily for energy for body cells - Some brain and nervous system components and blood cells can only use carbohydrates for fuel (and when we don't have enough carbs, they synthesize carbs from proteins - In extreme deprivation: body turns on its own organs breaking down its proteins to supply carb needs (eg. Kidneys, heart, muscles) - During high-intensity exercise, muscles also use primarily carbohydrates - Foods rich in carbohydrates may also be rich in dietary fibre, which promotes healthy digestion and helps reduce the risk of type

MAJOR MINERALS ("MACROMINERALS")

- Body needs > 100mg per day - Examples: Calcium, phosphorous, magnesium, sulphur, sodium, potassium, chloride (hard to get calcium magnesium and potassium in a Canadian diet)

TRACE MINERALS

- Body requires in minute amounts - Examples: Zinc, iron, copper, selenium, iodine, fluoride - Ex. Iron deficiency or anemia can result bc of less trace minerals which can lead to hypothyroidism (enlarged thyroid) or even to children when there was trace mineral deficiency during pregnancy

complete vs incomplete proteins

- Foods that contain all 9 essential amino acids in adequate amounts= complete proteins - mostly come from animal products (milk, meat, poultry) - Foods that contain less than 9 = incomplete proteins - mostly nuts + legumes

what are minerals and what are they used for?

- Inorganic micronutrients (non carbon containing) - Critical in regulation of certain body processes, aid in the growth and maintenance of body tissues, and help release energy - Around 17 essential minerals w two types: major minerals or trace minerals - The minerals commonly lacking in the Canadian diet - calcium, magnesium, potassium, iron, folate

Importance of water in the body

- May be our most essential nutrient (we are made of 60% of water) - Its absorbed and distributed between lean and other tissues and in blood and other body fluids Used in digestion and absorption of food -Provides medium for nutrient and waste transport -Controls body temperature -Functions in nearly all of the body's chemical reactions Contained in almost all foods (mostly in liquids, fruits, vegetables) -The foods and fluids you consume provide 80 to 90 percent of your daily water intake; the remainder is generated through metabolism. You lose water each day in urine, feces, and sweat and through evaporation from your lungs. -Most people can maintain a healthy water balance

Which Additives are concerning?

- Nitrates and nitrites - preserve color of meets + enhance flavour - BHA and BHT- maintain freshness of foods - Sulphites - keep veggies from turning brown - Monosodium glutamate (MSG) - flavour enhancer

What are protiens?

- Promote growth and maintenance of muscle and bones (connective tissue) and provide energy - Form important parts of blood, enzymes, some hormones, cell membranes - Composed of chains of amino acids which contain carbon, hydrogen, oxygen and nitrogen - popular vegetarian sources: hemp, chia seeds, quinoa - can contribute to your overall protein intake

SODIUM AND POTASSIUM play in the body

- Reduce chance of developing high BP/lower high BP by consuming less salt - we only need small amounts of these minerals - increasing potassium intake helps lower blood pressure. Potassium-rich foods include leafy green vegetables

Common Food Myths

- There is not only one way to eat healthy - Often these are extremes that demonize certain foods and misrepresent science - Create food fear/food confusion and create dangerous food habits - Difficult to study the health impact of individual food and diets (You'd have to assign random diets to people from birth and for long enough duration to track outcomes or potential diseases (very impossible and unethical) therefore we rely on observational studies) -Certain dietary patterns are healthier than others - more vegetables and fruits, legumes, nuts, moderate alcohol, less red meat low in sugar, sweets, beverages, etc. Its not necessary to rule out any food groups, just combine them to meet best dietary patterns and cultural preferences and traditions

What is hydrogenation?

- When unsaturated vegetable oils undergo hydrogenation, a mixture of saturated and unsaturated fatty acids is produced, creating a more solid fat from liquid oil Hydrogens are added to unsaturated fats, increasing the degree of saturation and turning liquid oils into solid fats - Also changes some unsaturated fatty acids to trans fatty acids - Food manufacturers use hydrogenation to make oil more stable so it can be reused for deep frying and to improve the texture of some food, and extend the shelf life of some foods -Also used to transform liquid oil into margarine or vegetable shortening - Ex. Baked and fried foods prepared w hydrogenated vegetable oils, so they can be very high in saturated and trans fatty acids

problems w/ Canada's Food Guide

- canadas food guide assumes that you eat the most nutrient dense food in each section (low in fat, sodium, and sugar) - If you follow this, extra calories are allowed (discretionary calorie allowance) - For people trying to loose weight, they dont have this - For those wanting to maintain weight, discretionary calories may be used to increase the amount of food from a food group; to consume foods that are not in the lowest-fat form or that contain added sugars; to add oil, fat, or sugars to foods; or to consume alcohol. - too many limitations + did not meet needs of all Canadians need to replace saturated fat with unsaturated fat High intakes of sugar-sweetened beverages Said not to include any of the beverages other than water (eg. Juice or chocolate milk, because it directly linked with obesity

VEGETABLES

- contain carbohydrates, dietary fibre, vitamin A, vitamin C, folate, potassium, and other nutrients. - They are also naturally low in fat. it is important to consume a variety of types of vegetables to obtain maximum nutrition, bc every veggie has diff type of nutrient should eat at least one dark-green and one orange vegetable each day;

what is fat in food made of (chemical composition)

- glycerol (alcohol) + 3 fatty acid chains attached to it which makes a TRIGLYCERIDE - different types of fat comes from difference in structure of the triglyceride

what changes in a vegetarian diet

- lower satuirated fat -higher cholesterol higher complex carbs, dietary fibre, folate, vitamin C and E, carotenoids, and phytochemicals. veggie diet = lower risk of many chronic diets (bc of more potassium, fibrem anti-oxidant rich nutrients) - have to find dairly alternatives to

difference in nutrition for atheletes

- meeting their increased energy requirements and drinking enough fluids - a huge concern for them - increasing the amount of carbohydrate in the diet to 60 to 70 percent of total daily calories - Increase should come from complex rather than simple carbs - If maintaining low body weight/body fat is the goal--> consume adequate nutrients and avoid unhealthy eating patterns

fish consumption guidelines

- possible mercury contamination

what are trans fatty acids + what is it used for?

- unsaturated fatty acids with an atypical shape produced by hydrogenation - Used to increase the stability of oil so it can be reused for deep drying, to improve the texture of foods, and to increase shelf life of foods - Act differently in the body than saturated fats which is linked to heart health -Leading sources - deep-fried foods, snack and baked foods, stick margarine - Small amounts of trans fatty acids also found naturally in milk and meat

What is Canada's food guide + its origin?

-help you to obtain all the nutrients you need by choosing the recommended number of daily servings from basic food groups and following the advice about selecting nutrient-dense foods within the groups. -First published in 1942 (during WWII) - These became Canada's Food rules in 1944 and 1949. - Became Canada's Food Guide to Healthy Eating in 1961, 1977, and 1982 - Became Eating Well with Canada's Food guide in 1992 and 2007 Now: 2019 - Canada's Food Guide - newest food guide published in jan 2019 has 6 groups: Milk Fruit Vegetables Cereal and bread Meat, fish, etc. Eggs Specific amounts of each food was suggested for daily consumption

GMOs

-involves altering the characteristics of a plant, an animal, or a microorganism by adding, rearranging, or replacing genes in its DNA - resulting in a genetically modified organism - 95 percent of the canola, 90 percent of the corn, and 80 percent of the soybeans farmers plant is genetically modified. - Gene manipulation could elevate levels of naturally occurring toxins or allergens, permanently change the gene pool and reduce biodiversity, and produce pesticide-resistant insects through the transfer of genes. GM products are difficult to keep separate from non-GMO products - nothing that says GMO isnt safe rn

how much of your body weight should protein be? + what is the recommended protein intake of daily calorie intake?

0.8g/kg of body weight 10-35% of total daily calorie intake (depending on age). *should choose at least one serving of plant proteins everyday

What info needs to be on nutrition labels?

1) Nutrition Facts Table (amount of fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, dietary fibre, sugars, and protein in each serving) 2) Ingredient list 3) Nutrition claims *Fresh meat, poultry, fish, fruits, vegetables, herbs, spices, and alcoholic beverages are not required to have food labels, and many of these products are not packaged.

What are ther three types of fat

1) Saturated Typically solid at room temperature Found naturally in animal products (e.g., meat, cheese, milk, hotdogs, lunchmeats, palm and coconut oil) 2) Monounsaturated Typically liquid at room temperature Usually from plant sources (e.g., olive and canola oil) 3) Polyunsaturated Typically liquid at room temperature Usually from plant sources (e.g., soybean and corn oil and fish oil) Includes 2 essential fatty acids (alpha linoleic and linoleic acid)

Characterize the 2 types of fibre

1. Dietary fibre Lignin that are intact in plants present naturally in plants, such as grains, legumes, vegetables) 2. Functional fibre Isolated from natural sources or synthesized in lab and added to food product/dietary supplement Soluble ("viscous") fibre - easily dissolves into water which turns into a gel, which can delay stomach emptying, slow the movement of glucose into the blood, and ↓ absorption of cholesterol Insoluble fibre - does not dissolve in water, therefore, ↑ fecal bulk, helps prevent constipation, hemorrhoids, and other digestive disorders - All plant food have some dietary fibre - Fruit, legumes, oats, barely all contain vicious fibre - Wheat, grains and cereals, and veggies are good sources of cellulose and other fibres that help prevent constipation Psyllium - used in fribre supplements and laxatives, improves intestinal health and also helps control glucose and cholesterol levels Fresh fruits and foods are important bc packaged foods remove the fibre from food

which 3 out of 5 essential nutrients supply energy + how much?

1. FAT (most energy-dense) = 9 calories per grams Since its most calorie-dense, physicians say to stay away from heavy fat foods since we don't need the calories from it 2. PROTEIN = 4 calories per gram 3. CARBOHYDRATE = 4 calories per gram -These three nutrients are called MACRONUTRIENTS = required in the body in high amounts

Choosing a health diet involves what 2 things

1. Knowing which nutrients are necessary and in which amounts 2. Translating those requirements into a diet consisting of food you enjoy and that are available / affordable

descrivbe the 2 types of carbohydrates

1. Simple include sucrose (table sugar), fructose (fruit sugar, honey), maltose (malt sugar), and lactose (milk sugar) - Provide sweetness in foods, found naturally in fruit and milk Added in candy desserts etc. All simple carbs are the same level of nutrition 2. Complex Include dietary fibre and starches (among the most important sources of dietary carbohydrates) - Found primarily in grains, legumes , and tubers - all plants - Unrefined (whole grain) complex carbohydrates are ↑ in fibre, vitamins, minerals, and other compounds - Also take longer to chew and digest therefore enter bloodstream more slowly (make you feel full for longer periods of time) - Also results in a slower rise of blood glucose levels which helps in the management of diabetes

Nine priority food allergens:

1. peanuts, tree nuts 2. sesame seeds 3. Milk 4. Eggs 5. fish (including shellfish and crustaceans) 6. soy 7. wheat 8. Sulphites 9. mustard. **Food labels are now required to state the presence of the eight most common allergens in plain language in the ingredient list.

1 kilocalorie is _____ and is = to _____ calories

1000 calories Body obtains nutrients through digestion

How many types of essential vitamins are there? explain differences between water soluble + fat soluble vitamins

13 types 4 FAT SOLUBLE: A, D, E, K - Capable of being dissolved in fat or lipid tissue - Excess consumption results in storage in liver and fat tissues - Possible to consume/retain toxic amounts, particularly vitamins A and D 9 WATER SOLUBLE: C and the eight B-complex vitamins - Capable of being dissolved in water, absorbed directly into bloodstream - In most cases, excess consumption results in elimination from the body in urine - Important not to lose during preparation of fresh fruits and vegetables (not overcook, bc they will loose water soluble vitamins) *only D and K made in body, rest needed from outside sources

How much omega-6 and omega 3 do you need a day?

17g/day (M) 12g/day (W) of linoleic acid 1.6g/day (M) 1.1g/day (W) of alpha-linoleic acid 5-10% omega-6 06-1.2% omega-3 daily calorie intake

how much unsaturated fatty acid is needed to supply essential fats

2-3 tbsp per day

how much your calorie intake should be protein

20-30%

how muich salt should be consumed per day?

2300mg/day max (1tsp)

Additives in Food

2800+ substances added to food to: maintain/improve nutritional quality maintain freshness to help in processing or preparation or to alter taste or appearance Make up less than 1% of our food Most widely used: sugar, salt, and corn syrup, citric acid, baking soda, vegetable colours, mustard, and pepper

what is the recommended fibre intake?

38 grams for adult men (ages 19 to 50; 30 g/day for men 51 and older) and 25 grams for adult women (ages 19 to 50; 30 g/day for women 51 and older). - should come from food not supplements total fibre = dietary + functional

What is a food allergy?

An adverse reaction to a food or food ingredient in which the immune system perceives a particular substance (allergen) as foreign and acts to destroy it (usually a protein) - Can occur within minutes of ingesting the food, resulting in many symptoms Most severe response: anaphylaxis

what do VITAMIN EXCESS lead to?

Can be dangerous if extra vitamins are in diet (especially as supplements) Too much fat soluble vitamins are v dangerous bc excess is stored in the body rather than excreted, increasing the risk of toxicity Very high levels of vitamin D (more than 10 000 IU per day) are known to cause kidney and tissue damage. More is not always healthy

how much sugar intake/day is healthy?

Canadians should decrease their consumption of added sugar to less than 5 percent and no more than 10 percent of their total daily calories. For an average 2000 calories per day diet - 48 grams or about 12 teaspoons of sugar. - no more than % of total daily calories

How do carbs get broken down in digestion

During digestion in the mouth and small intestine, your body breaks down carbohydrates into simple sugar molecules, such as glucose (a simple sugar that is the body's basic fuel), for absorption. Once glucose is in the bloodstream, the pancreas releases the hormone insulin, which allows cells to take up glucose and use it for energy. The liver and muscles also take up glucose to provide carbohydrate storage in the form of glycogen (an animal starch stored in live/muscles) Some people have problems controlling blood glucose levels, a disorder called diabetes mellitus

what are vitamins used for in the body?

Energy production Use of minerals Growth of healthy tissue Some vitamins also act as antioxidants = help to preserve cells in the body Provide no energy to the body directly, but help unleash the energy stored in carbohydrates, proteins and fats. Critical in production of RBC, and maintenance of nervous, skeletal, and immune systems, Some vitamins act as antioxidants (Substances that can lessen the breakdown of food or body constituents by free radicals; actions include binding oxygen, donating electrons to free radicals, and repairing damage to molecules) which help preserve healty cells in the body Key vitamin antioxidants: Vitamin C, E, A precursor beta-carotene

What are essential nutrients, and how many do the body need

Essential nutrients = must get substances from food because body is unable to manufacture them (or not enough to meet physiological needs) - Body requires ~50 essential nutrients divided into 6 classes

preventing food borne illness

Every tsp of soil in our food has 2 billion bacteria (some good, some pathogenic) raw meat and poultry products are now sold with safe handling and cooking instructions, and all packaged, unpasteurized fresh fruit and vegetable juices carry warnings about potential contamination.

improvements to list of ingrediants

Grouping sugar-based ingredients in brackets after the name 'sugars' in the list of ingredients Using bullets or commas to separate ingredients

LABELLING GMO FOODS

Health Canada requires special labelling only when a food's composition or nutrition profile is changed significantly or when a known allergen, such as a peanut gene, is introduced into a food. not if GMO

whats on a nutrition facts table?

Includes calories, 13 nutrients, and % Daily Value ( if it has a little or a lot of the nutrient) *Amount of food listed is NOT a recommended serving, nor the amount one eats in one sitting. GOC working on making that section more realistic

what do VITAMIN DEFICIENCIES lead to?

Lacking particular vitamins can lead to deficiencies Ex. curvy is a potentially fatal illness caused by a long-term lack of vitamin C. Children who do not get enough vitamin D can develop rickets, which leads to potentially disabling bone deformations. Vitamin A deficiency may cause blindness, and seizures can develop in people whose diet lacks vitamin B6. Low intake of folate and vitamins B6 and B12 has been linked to an increased risk of heart disease. Vitamin deficiencies most often seen in developing countries

LDL vs HDl

Low-density lipoprotein (LDL) - "bad cholesterol" Blood fat that transports cholesterol to organs and tissues; excess amounts result in the accumulation of deposits of artery walls Saturated and trans fatty acids ↑ blood levels Unsaturated fatty acids ↓ blood levels High-density lipoprotein (HDL) - "good cholesterol" Blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease Monounsaturated fatty acids (olive and canola oil) may ↑ blood levels Trans fatty acids (in large amounts) may ↓ blood levels Saturated fats found to impair the ability of HDL to prevent the inflammation of the blood vessels (imp to choose unsaturated fats instead of saturated and trans fats during times of stress and risk of heart disease) *alot of food has high LDL and low HDL which is the opposite of what you want -affects heart and leads to inflammation

improvements to nutrition facts table

Making serving sizes more consistent and realistic Increasing font size of serving sizes and calories Adding bold line under calories Adding a new % daily value for total sugars Adding potassium to list of nutrients

What are the beneficial fats?

Monounsaturated fats are considered beneficial - improve blood cholesterol levels, and protect against some cancers - OMEGA 3 fatty acids = polyunsaturated fatty acids commonly found in fish oils that are beneficial to cardiovascular health - They contain alpha linoleic acid - Reduce the tendency to blood clot, inhibit inflammation and abnormal heart rhythms, and reduce blood pressure/risk of heart attack and stroke in some people - Say we should eat at least 2 servings a week of omega-3's Salmon, tuna, trout, etc are all good sources - Also found in green leafy vegetables , walnuts, flaxseeds, and canola, walnut, flaxseed oils but in lesser amount Most polyunsaturated fat consumed by Canadians - comes from omega-6s: important bc they contain linoleic acid

SOURCES OF VITAMINS

Must obtain from food Abundant in fruits, vegetables, grains Flour breakfast cereals also have added vitamins Skin makes vitamin D when exposed to sunlight Intestinal bacteria make Vitamin K

PHYTOCHEMICALS

Naturally occurring substances found in plant foods that may help prevent and treat chronic diseases, such as cancer and heart disease Antioxidants are a type of phytochemical Certain substances may lower cholesterol levels, or boost activity of cancer fighting immune cells Future research may extend the role of nutrition to prevent/treat chronic disease If you want to increase your intake of phytochemicals, it is best to eat a variety of fruits, vegetables, and whole grains rather than relying on supplements.

what are vitamins?

Organic (meaning, carbon containing) micronutrients required in small amounts for normal growth, reproduction, and maintenance of health within living cells In contrast of micronutrients which are required in bulk amounts

DIETARY REFERENCE INTAKES (DRIs)

Standards for nutrient intake designed to prevent nutritional deficiencies and reduce risk of chronic disease establishes dietary standards, or recommended intake levels, for Canadians of all ages Current standards - introduced in 1997 - keep getting updated previous standard: RNI - Recommended Nutrient Intakes - preventing nutritional deficiency diseases ex. Anemia - focus on the role of nutrients in promoting health and preventing chronic disease

Key messages of Canada's food guide

Variety is represented by the wide range of foods graphically represented in the guide. Many foods, including those typically consumed by different ethic groups living in Canada, are given as examples. Being mindful of your eating habits reminds you that healthy eating is more than the foods you eat. It is also about where, when, why, and how you eat. Cooking more often, enjoying your food, and eating meals with others contribute to having a mindful approach to healthy eating. Limit highly processed foods so that if you do eat them, it is less often and in small amounts. Prepare meals and snacks using ingredients that have little to no added sodium, sugars, or saturated fat. Choose healthier menu options when eating out. Using food labels can help you compare and choose products so you can make an informed decision. Be aware of food marketing because marketing can influence your food choices.

dietial concerns for people w diabetes

benefit from a well balanced diet low in simple sugars, high in complex carbs, relatively rich in monosaturated fats

where is vitamin D found?

can be obtained by consuming vitamin D-fortified products like ready-to-eat cereals and soy or rice milk, or by taking a supplement. Although unprotected exposure to the sun can manufacture vitamin D in your body, it can also increase your risk for skin cancer. It is recommended that people get their vitamin D from fortified foods and supplements rather than by spending time in the sun or in tanning beds.

food borne illness

comes from undercooked/raw food and contaminated raw veggies and fruits - 1.6 million illnesses are attributed to food-borne illnesses annually - can cause crhonic illness, or classic ymptoms - people w special concerns more at risk (ie. for rheumatic diseases, seizures, blood poisoning, other ailments, and death.) - Cant tell by taste, smell, or sight if food is contaminated

what happens to calories consumed in excess of body's needs?

converted into fat + stored in the body

Animal cloning

create animals with highly desirable characteristics, such as disease resistance and more predictable fat-to-lean meat ratios - taking an egg from a female cow, removing the egg's gene-containing nucleus, and inserting genes from another cow that the scientists want to copy. The egg is then urged to create an embryo, and the embryo is implanted into the uterus of another female cow, which carries it to term and delivers it. (This surrogate cow's DNA does not affect the clone's DNA.) Somatic cell nuclear transfer (SNCT) - method of animal cloning, but has shown sm erros and issues in the cloning that its not very safe. Still in research and development phase Health Canada doesnt allow food producers to have cloned animals in the food supply rn

How to lower trans fat in your body

decrease intake of deep-fried foods, processed foods, and baked good made with hydrogenated vegetable oil (the more solid the fat is, the more trans fat it'll probably have) - Canadian gov put ban on PHO + in 2020, you can't put trans fat that's artificially produced in food

cure to food borne illness

drink plenty of clear fluids to prevent dehydration and rest to speed recovery. A fever higher than 38.9°C (102°F), blood in the stool, or dehydration are all symptoms of food borne illness In cases of suspected botulism—characterized by such symptoms as double vision, paralysis, dizziness, and vomiting—consult a physician immediately to receive an antitoxin

why do athletes benefit from a high calorie intake?

enhance the amount of carbohydrates stored in their muscles (as glycogen) and therefore provide more carbohydrate fuel for use during endurance events or long workouts (more than 60 minutes) so its 60-70% of their total daily calories

What are Lipids

fats, that are a concentrated form of energy (major source during light activity + rest) - alsoo used for pleasing taste and texture - help absorption of fat-soluble vitamins -Insulate our bodies to retain heat and provide a protective cushion for internal organs

organic food

foods grown and produced according to strict guidelines limiting the use of pesticides, non-organic ingredients, hormones, antibiotics, irradiation, genetic engineering, and other practices. Has to be certified by CFIA - meeting strict prroducting, processing, handling and labelling criteria The use of genetic engineering, ionizing radiation, and sewage sludge is prohibited. eneral principles of organic production: Protection of the environment maintenance of long-term soil fertility Maintenance of biological diversity Recycling and maintenance of resources to the greatest extent possible Provision of attentive care to livestock ORGANIC ≠ CHEMICALLY FREE Some organic/ naturally based pesticides are permitted for use as long as they are included on an approved list by Canadian Organic Standards. Practices allowed by COS - developed to ensure the least possible amount of residues at the lowest possible level Can be possible that products produced in accordance with organic standards could have come into contact with presticides during transport However, organically produced foods do tend to have lower levels of pesticide residues than conventionally grown crops. People who want to spend money on organic fruits and vegetables should get those that carry lower pesticide residues than their conventional counterparts Organic farming also better for the environment - maintains biodiversity of crops and replenish Earth's resources, and less likely to degrade soil, contaminate water, or expose farm workers to toxic chemicals Should also want food that are locally grown - more environmentally friendly

where is calcium found?

found in legumes, tofu processed with calcium, dark-green leafy vegetables, nuts, and fortified orange juice, soy milk, bread, and other foods.

where is zinc found?

found in whole grains, nuts, legumes, and soy foods.

where is vitamin B12 found

found naturally only in animal foods if dairy products and eggs are limited or avoided, B12 can be obtained from fortified foods, such as ready-to-eat cereals, soy beverages, meat substitutes, and special yeast products, or from supplements.

What are the 9 essential amino acids?

histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine *other 11 made by body. these 9 needed through food

benefits of GMO

improved yields overall and in difficult growing conditions increased disease resistance improved nutritional content lower prices less pesticide use

Adequate Intake (AI) and Recommended Dietary Allowance (RDA)

levels of intake considered adequate to prevent nutrient deficiencies and reduce the risk of chronic disease for most individuals in a population group (AI is set when there's not enough info for an RDA value)

what are essential fats?

linoleic acid (polyunsaturated omega-6 fatty acid) and alpha-linoleic acid (polyunsaturated omega-3 fatty acid) - needed for bodily functions + healthy pregancies

BOVINE SPONGIFORM ENCEPHALOPATHY

mad cow disease fatal degenerative neurological disease caused by an abnormal protein (called a prion) that forms deposits in the brain. appears in people as Creutzfeldt-Jakob disease (CJD), is believed to be caused by eating beef contaminated with central nervous system tissue from BSE-infected cows.

what is a glycemic index? how does it work with food?

measure of how the ingestion of a particular food affects blood glucose levels HIGH GLYCEMIC INDEX - if blood glucose levels are affected rapidly - Eating carbs affects insulin and glucose levels (which vary dependent on type of food) - a meal containing high glycemic index foods may increase appetite and that over the long term, diets rich in these foods may increase the risk of diabetes and heart disease for some people. Do not cause weight gain - Unrefined complex carbs/high fibre foods have LOW GLYCEMIC INDEX - acid and fat content of food also affects glycemic index (> acid, higher acid, the lower the effect on glucose levels)

Celiac disease

medical condition resulting in damage of the surface of the small intestine caused by gluten, a protien found in wheat, rye, barely Result - body is unable to absorb protein, fat, carbs, vitamins, minerals 300, 000 ppl in Canada affected by celiac disease ** gluten free diet - The diet is dangerous without proper guidance because you need the proper replacement for the nutrients you miss - not life threatning symptoms - any people with food intolerances can consume small amounts of the food that affects them; exceptions are gluten and sulphites, which must be avoided by sensitive individuals. Through trial and error, most people with food intolerances can adjust their intake of the trigger food to an appropriate level.

pathogens

microorganisms that cause disease - food can be contaminated with pathogens through improper handling or incorrect storage (common: salmonella, shigella, E.coli,, L.monocytogenes, etc) - usually destroyed when cooking

dietial concerns for people w high blood pressure

need to control weight, and limit sodium consumption

where is iron found?

obtained from whole grains, fortified bread and breakfast cereals, dried fruits, green leafy vegetables, nuts and seeds, legumes, and soy foods. The iron in plant foods is more difficult for the body to absorb than is the iron from animal sources; consuming a good source of vitamin C with most meals is helpful because vitamin C improves iron absorption.

anaphylaxis

potentially life threatening drop in blood pressure Affects around 2.5 million Canadians 6-8% of young Canadians have allergies

The Natural Health Products Directorate, part of Health Canada

regulating authority for natural health products for sale in Canada ensure that Canadians have ready access to natural health products that are safe, effective, and of high quality. Before they are approved by Health Canada and put on the market, all drugs undergo clinical studies to determine safety, effectiveness, side effects and risks, possible interactions with other substances, and appropriate dosages. To be sold in Canada, a natural health product must have a product licence from Health Canada, and applicants have to provide detailed information about the product, including the medicinal ingredients, source, dose, potency, non-medicinal ingredients, and recommended uses. If a product is granted a licence, it is also assigned an eight-digit natural product number (NPN) or homeopathic medicine number (DIN-HM). **NOT A SUBSTITUTE FOR HEALTHY DIET

dietial concerns for pregnant women

require extra calories, vitamins, minerals

FRUIT

rich in carbohydrates, dietary fibre, and many vitamins, especially vitamin C citrus fruits and juices, melons, pears, apples, bananas, and berries are good choices. Choose whole fruits often—they are higher in fibre and often lower in calories than fruit juices

how does food impact how we feel?

sugary food - lifts mood fat in chocolate - increases endorphins mental boost - eat food high in proteins eat good food=feel good

what happens to extra protien consumed by a person?

synthesized into fat for energy storage or burned for energy requirements (not harmful) ** Very high protein intake can strain the kidneys

Estimated Average Requirement (EAR)

the amount estimated to meet the nutrient needs of half the individuals in a population group. Used to calculate RDA

Tolerable Upper Intake Level (UL)

the maximum daily intake that is unlikely to cause health problems.

What is Nutrition

the science of food and how the body uses it in health and disease - Area in your life where you have some/most control

food irradiation

the treatment of foods with gamma rays, X-rays, or high-voltage electrons to kill potentially harmful pathogens and increase shelf life - new method involve electricity and x rays, not radioactive materials - although irradiation kills most pathogens, it does not completely sterilize foods

what is the reconmmended carb intake

total daily calories: 45-65% 225-325g if carbs for someone consuming 2000 calories/day

Psyllium

used in fribre supplements and laxatives, improves intestinal health and also helps control glucose and cholesterol levels

GRAINS

usually low in fat and rich in complex carbohydrates, dietary fibre (if the grains are unrefined), and many vitamins and minerals, including thiamine, riboflavin, iron, niacin, folic acid (if enriched or fortified), and zinc. Choose foods that are typically made with little fat or sugar (bread, rice, pasta) over those that are high in fat and sugar (croissants, chips, cookies, doughnuts)

In addition to protien, what else to protein foods provide?

vitamins + nutrients (ie. niacin, iron, vitamin B6, zine, thiamin, vitamin B12, calcium, riboflavin, and vitamin D (if fortified).)

what are NATURAL HEALTH PRODUCTS

vitamins and minerals, herbal remedies, homeopathic medicines, traditional medicines, such as traditional Chinese medicines, probiotics, and other products, such as amino acids and essential fatty acids = all natural health products come in the form of tablets, capsules, liquids, or powders the products do contain powerful bioactive chemicals that have the potential for harm.

how many calories does one person need to meet daily energy needs?

~2000 kilocalories/day to meet energy needs