Unit 1 Nutrition Test

Canada’s Food Guide

Canada’s Food Guide

½ fruits and veggies (leafy greens, berries, carrots)

¼ whole grains (quinoa, steel cut oats)

¼ plant based/animal proteins (eggs, lean beef, nuts/seeds, fish)

Mandatory Parts of a Food Label (6)

Common name of food

Net quantity of food

Ingredient list/allergy information

Best before and packaging dates

Country of origin

Nutrition facts

Common Content/Health Claims

• Nutrient content (good parts of the story)

“Reduced in fat / source of calcium”

• Health claims (effects on health)

“Healthy for you” “Disease reduction”

Salmonella

Found in raw chicken and eggs

E.Coli

Found in ground beef

Campylobacter

Found in chicken, raw shellfish, unpasteurized dairy, untreated water, pets

Vitamin A

Fat Soluble

Retinol (animal) + Beta-carotene (plants)

Carrots, sweet potatoes, peppers, leafy greens

Vision, health of skin, nails, bones

Def: Night blindness, hair loss

Vitamin D

Fat soluble

Body can produce its own (sun)

Put into fortified dairy products to absorb calcium

Fatty fish, egg yolks

Bone and teeth health

Def: Rickets (bow legs)

Vitamin E

Fat soluble

Vegetable oils, nuts, eggs

Antioxidant (protects body tissue from damage)

Anti ageing

Rare to be deficient

Vitamin K

Fat soluble

Dark leafy veggies (kale, spinach)

Clots blood

Deficiency is uncommon

Vitamin C/ascorbic acid

Water soluble

Citrus fruits (red/green peppers, broccoli, tomatoes)

Prevents cell damage

Absorbs iron in plant form

Gum and teeth health

Prevents bruising

Def: Scurvy (swollen gums)

B1 Thiamine

Water soluble

Whole grains, cereals, legumes (lentils, peanuts, soybeans)

Helps use carbs and protein for energy

Def: Wet beriberi (heart); dry beriberi (nerves); Wernicke-Korsakoff Syndrome (confusion, memory loss)

Vitamin B2 Riboflavin

Water soluble

Enriched breads/cereals, milk, leafy veggies, eggs, meat

Helps to use fat, protein, and carbs into energy

Def: Ariboflavinosis (cracks on mouth, swollen tongue)

Vitamin B3 Niacin

Water soluble

Meat, fish, nuts, eggs, peanut butter, legumes

Helps body use fat, protein, and carbs to make energy

Def: Pellagra (dermatitis, diarrhea, dementia, death)

Vitamin B9 Folate/folic acid

Water soluble

Green leafy veggies, nuts, legumes, enriched grain products

Builds red blood cells and genetic material, prevents birth defects

Def: Spina Bifida (spinal cord sticks out)

Monosaccharides (simple carb)

1 sugar

Fructose, glucose, galactose

Disaccharides (simple carb)

2 sugars

Maltose (glucose x2)

Lactose (galactose + glucose)

Sucrose (fructose + glucose)

Starches (complex carb)

Polysaccharides made of glucose

Main fuel for brain and muscles

Beans, quinoa, brown rice, oats

Fibre (complex carb)

SOLUBLE FIBRE dissolves in water to slow digestion of foods to make you feel full for longer (psyllium, flax seeds)

INSOLUBLE FIBRE helps food move through system and prevents constipation (spinach, beans)

Classes of Lipids

1. Triglycerides (made of fatty acids and glycerol)

2. Phospholipids

3. Sterols (like cholesterol)

Triglycerides

Glycerol + 3 fatty acids

Hydrogenation

Chemical process of adding hydrogen to unsaturated fatty acids

Makes liquid to a soft or solid state to increase its stability

Monounsaturated Fat

Slightly liquid at room temperature

1 hydrogen is missing (1 double bond)

Saturated Fat

Usually animal sources

Solid @ room temperature

Holds no double bonds (no missing hydrogen)

Coconut oil

Polyunsaturated fat

Liquid at room temperature

2 or more hydrogen missing (2+ double bonds)
Sunflower oil, olive oil

Trans-fatty acids

Formed during the process of hydrogenation

Used in baking (chips, cookies)

Artificial trans fats were banned in 2018

Worst for raising cholesterol

Omega 3 fatty acids

Polyunsaturated fat that is good for the heart

Fish (tuna, salmon), flaxseeds

Low Density Lipoproteins (LDL)

Bad cholesterol

Builds up along the blood vessel walls as plaque (heart attack)

High Density Lipoproteins (HDL)

Good cholesterol

Transports cholesterol away from blood vessel tissues to liver

Incomplete protein

Lacking in 1 or more amino acids

Most plant sources

Complete protein

Supply all 9 essential amino acids

Meat, fish, eggs, dairy, soy, quinoa, chia

9 Essential Amino Acids

Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine

Functions of Proteins

Growth/maintenance/repair of muscles, transports nutrients, antibodies

Function of Carbohydrates

Quickest energy source, makes mucus protective coating for organs

Function of Fats

Stored energy, protects internal organs, carries fat soluble vitamins

Daily Recommendations for Carbs

Complex carbs: 45-60% of total calories

Refined sugars: No more than 10%

Dietary fibre: 25g daily

Daily Recommendations for Fats

20-35% of total calories

Saturated fats should be no more than 10%

Cholesterol = 300mg daily

Daily Recommendations for Protein

No more than 10-35% of total calories

Weight in kg x 0.8g of protein