Food and Nutrition Unit 2 - Fundamentals of Nutrition

Unit 2: Fundamentals of Nutrition 2.1 Nutrients and Nutrient Classification ● Nutrients: important compounds our bodies cannot make sufficient amounts of, so we get them from eating certain foods. ● Essential nutrients are broken into two categories ○ Micronutrients: include vitamins and minerals that we only need in small amounts ○ Macronutrients: humans consume in large amounts because our bodies need them more Essential Nutrients 1. Protein ● “Building blocks” for the body ● Every cell in our body contains protein ● Used for growth in the body, overall health, and maintaining the body’s functions ● Made up of amino acids ● Sources: meat, fish, eggs, beans, nuts, etc. 2. Carbohydrates ● Give your body energy, especially for the brain and central nervous system ● Helps the body fight disease, fuels the body ● Simple vs complex carbs: we want complex carbs (whole grains and wheat) bs simple carbs (bread, pasta, white bread) ● Sources: beans, whole grains, vegetables with a lot of fibre 2.1 Nutrients and Nutrient Classification (continued) 3. Fats ● Helps blood clotting and cell building ● High in calories but a good energy source for the body ● Anti-inflammatories ● Sources: seeds, nuts, vegetable oils, avocados, olives, etc. ● Avoid trans fats like cheese, red meat, butter, and cream 4. Vitamins ● Protects the body from disease ● Keeps the body healthy ● 13 essential vitamins the body needs, including vitamin A, C, and D ● Sources: vitamin supplements BUT if you eat a balanced diet following all the nutritional recommendations, you likely will not need to take vitamin supplements 5. Minerals ● Almost the same role as vitamins, supporting the body ● Essential for many bodily functions like growing teeth, strong bones, healthy hair, etc. 6. Water ● Essential for life ● About 60 percent of the body is made up of water ● Flushes out toxins and waste in the body ● Improves brain function ● Prevents constipation ● Sources: fruits and vegetables are a good source of water. Fruits and vegetables like watermelon and spinach are more than 50% water and are a great source. 2.2 Food Guide Recommendations ● Canadians follow Canada’s Food Guide which outlines the recommended serving of food from each food group for both genders and every age group. 2.3 Relationships Between Diet and Disease ● Eating too much/too little of certain foods can put you at risk for certain diseases. ● Although many food related diseases are because of diet, some can also be inherited such as diabetes. ○ Obesity: caused by eating too much and gaining weight in the process. ○ Osteoporosis: caused by low calcium intake. Someone who has osteoporosis is more likely to get fractures and has diminished bone density. ○ Heart disease and stroke: caused by consuming too many unhealthy fats such as butter, cheese, and red meats. This results in clogged arteries that can lead to heart attacks and strokes. ○ Type 2 diabetes: abnormally high levels of glucose in the blood affects the body's ability to moderate sugar levels. ○ High blood pressure: develops over time from consistent unhealthy diet choices and a lack of daily physical activity. ○ High cholesterol: caused by consuming too much saturated and trans fats 2.4 Special Diets/Food Lifestyles Type of Diet Foods eaten Foods avoided Lacto-ovo vegetarian Fruits, vegetables, grains, legumes, nuts, seeds, dairy products, eggs Meats (beef, pork, lamb, etc.), poultry, fish, seafood, duck Ovo-vegetarian Fruits, vegetables, grains, legumes, nuts, seeds, eggs Dairy products, meat (beef, pork, lamb, etc.), poultry, fish, seafood, duck Vegan Fruits, vegetables, grains, legumes, nuts, seeds, dairy alternatives (e.g almond, soy, and coconut milk) Dairy products, meats (beef, pork, lamb, etc.) poultry, fish, seafood, duck, cheese, butter, honey Plant based Emphasizes eating less processed foods and consuming foods that come from plant sources Meats and animal products (but not absolutely) Flexitarian Fruits, vegetables, grains, legumes, nuts, seeds, meats (incorporate from time to time) Focuses on getting protein more from plant sources instead of animal products Limit processed foods, added sugar and sweets Pescatarian Fruits, vegetables, grains, nuts, seeds, eggs, dairy products, fish, seafood Meats ( beef, pork, lamb, etc.), poultry, duck Diabetics (Low Carb) Fruits, vegetables, legumes, nuts, seeds, meats, poultry, fish, seafood, dairy products, eggs, limits carbs but can still be consumed in moderation Limits carbs including starchy fruits and vegetables Celiac disease diet Fruits, vegetables, legumes, nuts, seeds, eggs, dairy products, meats Grains (pasta, bread, cereal) any foods with gluten 2.5 Nutrition Labels ● The FDA (Food and Drug Administration) requires that every food and beverage has a nutrition label ● A nutrition label provides detailed information on the food/drink’s nutritional content Contents of a Nutrition Label 1. Serving Information: ● This information is right at the top of the label. It tells you exactly how many servings are in the entire container, and how many cups/grams is one serving (e.g. 8 serving per container, serving size: ¾ cup) 2. Calories ● Usually, calories are given per serving and not the number of calories in the whole package. This means that if you were to eat more than the serving size on the package, you double or triple the number of calories you are consuming. 3. Nutrients ● The nutrients on a nutrition label include fats, cholesterol, sodium, carbohydrates, fibre, sugar, protein, calcium, iron, and potassium. 4. % Daily Value ● This number tells you what percentage of potassium, for example, you are getting out of this food, in regards to how much you should be getting in one day. For example, if you need 10g of potassium per day, and this food contains 5g of potassium, the daily value percentage would read %50. This number is located in the right hand column of the nutrition label. ● The daily value percentage is based on a diet of 2,000 calories per day. It is not always reliable because you may need less or more depending on your weight, age, height, and gender. 2.6 Energy Balance What is Energy Balance? ● Energy balance = the relationship between energy in and energy out, in regards to food/calories one consumes ● Energy in = consumed calories ● Energy out = calories burned through our body’s energy requirements and exercise ● Your body burns a certain amount of calories, even at rest, but exercising and moving around can increase your “energy out” ● Energy balance, whether positive or negative, will determine if you lose, gain, or maintain your current weight. ● Energy balances determine our overall health. Negative Energy Balance ● Negative energy balance (more energy out than energy in) can be good when someone is trying to lose weight. The body will notice that there is a deficit and will start burning fat reserves to make up for it, ● But, too much negative energy balance can be really bad for the body. This will lead to metabolism slowing down, reduced bone mass, and an inability to concentrate or perform any physical activities due to the lack of energy. Positive Energy Balance ● Positive energy balance (more energy in that energy out). ● Positive energy balance can happen in two ways: overeating and under exercising. ● When you consume way more calories than you actually need, you put yourself at risk for high cholesterol, high blood pressure, heart attacks, stroke, and many other diseases. 2.7 Stimulants in Food and Other Substances ● There are a surprising amount of foods we eat that can affect out mood and how we feel, simply because of chemicals found inside them. The most common example of this is coffee. ○ Coffee: Coffee contains caffeine which is a stimulant that provides you with a short lived burst of energy and makes you feel more awake. This is temporary though and withdrawal from coffee causes painful headaches. ○ Nutmeg: This spice can actually make you hallucinate, if consumed in large doses. It contains myristicin, and too much off the chemical can actually kill a small child. ○ Cocoa: Cocoa beans have a few chemicals that can alter your mood and ultimately make you feel happier. Theobromine is one example. Consuming cocoa beans will improve your mood for a short while. ○ Sugar: Eating sugar in large amounts causes something commonly known as a “sugar rush”, or a sudden burst of energy that can last for hours. Refined sugar is actually addicting and someone who is addicted will find it extremely difficult to stop consuming it. Too much refined sugar can actually affect your mood as well. It can make you feel happy and excited in one moment, then tired and depressed in the next.