Unit 2: Nutrition and healthy eating

Canada’s Food Guide (food groups and tips for healthy eating) Importance of Breakfast and Healthy Snacking Bad Eating Habit Micro and Macro Nutrients (their function in the body, and foods they are found in) Calories – what are they? Effects of too much fat, salt, and sugar Food Labels, nutrition charts, ingredient lists Food Additives (reasons for using them and the different types)

Who controls the food additives in Canada?

Canadian Food and Drug Administration

What additives do to food?

• Maintain nutritive quality

• enhance quality

• make food more attractive

• aid processing

• package or storage for food

What are some non-examples of food additives

• sugar

• starch

• salt

• vitamins and minerals

• spices

• seasoning and flavouring

For Additives: Beta carotene, ascorbic acid (vitamin C), dextrose, what are their functions and where are they most commonly found in?

Function: Artificial colouring — used to make food more appealing to the human eye

Often found in candy, pop, cereals, cheese, cured meats, margarine and gelatin desserts

Additives: Sugar (sucrose), aspartame, dextrose, sucralose, what are their functions and where they most commonly found in?

Functions: Sweetners — sweeten foods both chemically and naturally

Found in baked goods, gum, gelatin desserts, frozen food, table sugar

Additives: corn syrup, geltain, corn starch, alginate, what are their functions and where they most commonly found in?

Functions: thickeners/stabilizers — Keep factory made food mixed

Often found in ice cream, candy, cheese pop, yogurt, marshmallows

Additives: monosodium glutamate (MSG), salt, citric acid, what are their functions and where they most commonly found in?

Functions: Artificial and Natural Flavouring — enhances the flavour of foods

Often found in pop, candy, cereals, soup, chips and processed foods

Additives: calcium propionate, sodium propionate, what are their functions and where they most commonly found in?

Functions: Preservatives — extend the shelf life of foods

Often found in bread, roll pies and cake

Additives: monoglyerides, diglycerides, phosphates, what are their functions and where they most commonly found in?

Functions: Emulsifiers — keep oils and water mixed, prevent spoilage

Often found in baked goods, margarine, candy and peanut butter

Additives: caffeine, what are their functions and where they most commonly found in?

Functions: Stimulants — stimulate the nervous system

Often found in coffee, yea, chocolate, gym and energy drinks

List 3 reasons why we use food additives in Canada

1. to increase shelf life

2. sweeten food products without adding more calories

   1. keep powders free-running or to enhance the colour of the product

What are two health concerns about food additives

some food additives can cause cancer

• Red dye no.3 was used to dye ice creams, jams and much more but was later banned because there was a research that showed how red dye no.3 was linked to cancer

Showing hyperactive disorders:

• sodium benzoate, allura red

what does MSG stand for? What are some intolerance to this food additivies

MSG — Mono sodium Glutamate

Symptoms include: numbness, chest pain, facial pressure/tightness, nausea, headache, rapid heartbeat, drowsiness, etc

What were foods made of before? What are they made of now?

Foods used to be from natural resources.

Now they are made from chemical reactions

What are some bad eating habits?

• tradition/experiences

• emotional eating

• eating from boredom

• when energy is low

• reward or special occasion

• eating because it is time

• shopping when hungry

• seeing everyone else eating

• there is food

• when food is free or on sale

The 3 Rs when helping with bad eating habits

Reflect —

• create a list of your eating habits

• highlighting habits

• identifying any triggers

Replace —

• replace unhealthy habits with new healthy habits,

• commit to your healthy choices

• eating slowly

• eating only when hungry

Reinforce —

• be patient with yourself

• follow through plans

• be okay with making mistakes

What are nutrients?

Substances in foods that your body needs to function

What are the two types of nutrients?

Micro and macro

What are micro nutrients?

Nutrients in small amounts and are essential for the human body

What are macro nutrients?

Nutrients in large amounts and give the body energy

What are the 3 Macro nutrients

1. carbohydrates

2. proteins

3. fats

What are carbohydrates?

main source of energy

found in mainly in goods from plant sources

There are two different types of carbohydrates, what are they?

Complex and simple carbohydrates

What are simple carbohydrates? What do they consist of?

Simple carbohydrates are sugars, a very natural part of many foods

List the different types of sugars

1. glucose

2. fructose

3. maltose

4. lactose

5. sucrose

What are complex carbohydrates? What do they consist of? (Hint, there are two)

Starches and fibres

What do starches give people?

They provide a steady source of energy

Where are starches found in?

vegetables (potatoes, corn) and grains (rice, pasta, breads)

What are dietary fibres

The only form of carbohydrates that does not provide energy

What do dietary fibres consist of?

Non digestible plant materials

What are the two types of fibre?

Insoluble and soluble

What does fibre do?

makes you feel full longer

keeps you regular

lowers the risk of colon cancer

Where is fibre found in?

Fruits and vegetables, brand products, oats products, lentils, peas and legumes

What are insoluble fibres?

Doesn’t dissolve in water, it absorbs water like a sponge

• in whole wheat, nuts, seeds and raw vegetables

What are soluble fibres?

dissolves in water and increases the thickness of stomach contents

• beans and peas

What are soluble good for?

Curing diarrhea and constipation

What are insoluble good for?

curing ONLY constipation

How much fibres do the ages of 14-18 need?

Girls: 26g

Boys: 38g

How much fibres are in a cup of rasberry

8g of fibres

What do Proteins do to your body?

help with body grow, maintain and repair damaged tissue

help boost immune system

what parts of the body is made from Proteins

Hair, eyes, skin, muscles and bones

What are Proteins?

Chains of amino acids

How many amino acids are there

20

How many amino acids can the human body make?

11 amino acids

What are the other 9 amino acids called?

essential amino acids

What are the different types of proteins?

complete and incomplete proteins

How many essential amino acids do complete proteins have?

all 9 essential amino acids

How many essential amino acids do incomplete proteins have?

Missing at least one essential amino acid

Where do complete proteins come from?

Animal sources such as meat, eggs, fish, milk products, poultry

Where do incomplete proteins come from?

Plant sources such as legumes, peanuts, vegetables and grains

What are complementary proteins?

two or more incomplete proteins that are combined to provide all essential amino acids

What is cholesterol?

A waxy substance found naturally in the blood

Mainly in the liver

it is fat-like present in all body chells

Are cholesterol and fats the same thing?

No they are not

What are the chemical packages in the blood stream called?

Lipoproteins

What are the two types of cholesterol?

Low density Lipoproteins

High density Lipoproteins

What does LDL stand for?

Low density Lipoproteins

What does HDL stand for?

High density Lipoproteins

What are the 3 types of fats?

1. saturated fatty acids

2. polyunsaturated fatty acids

3. monounsaturated fatty acids

Where are saturated fats found in?

Meats, poultry skin, whole milk products, tropical oils

Where are polyunsaturated fats found in?

Vegetable oils such as corn, soybean and safflower oil

Where are monounsaturated fats found in?

olives, olive oils, avocados, peanuts, peanut oil and canola oil

Which type of fat is considered as a “bad” fat

saturated fatty acids

Which type of fat is considered as a “good” fat

monounsaturated fatty acids

Which type of fat is in-between good and bad fats?

polyunsaturated fatty acids?

How can you tell if the fat is unsaturated?

fats that are liquid in room temperature

How can you tell if the fat is saturated?

fats are solid in room temperature

what process do trans fat go through?

hydrogenation — gives food a firmer texture

What are trans fats?

Similar to saturated fats

What nutritional value do trans fat have?

No nutritional value

What is the main purpose of trans fats?

To increase shelf life

List 3 micro nutrients

1. vitamins

2. minerals

3. water

What are vitamins?

They help keep body tissues healthy

How many vitamins are there?

there are 13 vitamins

What do some vitamins contain?

Antioxidants

• help protect body cells and the immune systems

How many types of vitamins are there?

there are 2 different types

What are the two types of vitamins?

water-soluble vitamins

fat-soluble vitamins

What are water-soluble vitamins?

Dissolves in water

What are fat-soluble vitamins?

Absorbed and transported by fat

How often do you need water-soluble vitamins? What are some examples?

need to eat them on daily basis because they remain in your body for short amount of time

Examples: vitamin B6, Vitamin C

How often do you need fat-soluble vitamins? What are some examples?

No need to eat them every day.

Examples: Vitamin A, D, E, K

Why are minerals important to the human body?

Help form teeth and bones

List the 3 different types of minerals

1. major minerals

2. electrolytes

3. Trace minerals

What are major minerals? How much do we need?

Needed in large amounts

Ex. Calcium phosphorus and magnesium

What are electrolytes? What do they do?

Help with body’s fluid balance

maintain heart rate/beat

regulate blood pressure

example: potassium, sodium and chloride

What are Trace minerals? how much do we need?

smaller amounts

example: iron, zinc, iodine

Why is water important?

for our survival

How much of our body is water?

58%

How much water do we need to drink everyday?

8 cups or 2L of water

What is a calorie?

A unit of energy

What are the units for calories?

C and Kcal

What does Kcal mean?

A unit of energy to raise 1kg of water in 1 degree Celsius

Are calories bad for the body?

No, you need them

Where do we get calories?

drinks and foods

How many calories are in 1 gram of:

carbohydrates: ___

Proteins: ___

Fat: ___

carbs: 4 calories

Proteins: 4 calories

Fat: 9 calories

Do everyone need the same amount of calories?

No, depending on the person

Athletes: Eat more calories

People trying to lose weight: on calorie deficient

How many calories is recommended for teenagers/children?

1600-2200

how does puberty affect the amount of calories for boys?

boys tend to eat more

2500-3000 calories/day

how does puberty affect the amount of calories for girls?

they need to eat more calories but they tend to eat less

What happens if you eat more calories than needed?

leftovers becomes fat

cause weight gain

What burns calories?

Exercising and playing burns calories