Exam Review: Unit 1: Nutrition and Well Being

Botulism

Botulism

Honey, dented cans

Salmonella

Raw chicken, eggs

Campylobacter

Raw chicken, raw shellfish, unpasteurized dairy, untreated water, pets

E.Coli

Ground beef

Daily Recommendations for Fats

20-35% of total calories

Saturated fats should be no more than 10%

Cholesterol = 300mg daily

Daily Recommendations for Carbohydrates

Complex carbs: 45-60% of total calories

Refined sugars: No more than 10%

Dietary fibre: 25g daily

Daily Recommendations for Proteins

No more than 10-35% of total calories

Weight in kg x 0.8g of protein

Function of Fats

Stored energy, protects internal organs, carries fat soluble vitamins

Function of Carbohydrates

Quickest energy source, makes mucus protective coating for organs

Function of Protein

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

9 Essential Amino Acids

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

Complete Protein

Supply all 9 essential amino acids

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

Incomplete Protein

Lacking in 1 or more amino acids

Most plant sources

High Density Lipoproteins (HDL)

Good cholesterol

Transports cholesterol away from blood vessel tissues to liver

Low Density Lipoproteins (LDL)

Bad cholesterol

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

Total Water Input and Output

1450mL-2800mL

Factors That Increase Water Needs

Alcohol, caffeine, pregnancy, surgery, forced air environment

Function of Water

Lubricant between joints

Hydrogenation

Chemical process of adding hydrogen to unsaturated fatty acids

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

Omega 3 Fatty Acids

Polyunsaturated fat that is good for the heart

Fish (tuna, salmon), flaxseeds

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

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

6 Essential Nutrients

1. Carbohydrates (CHo)

2. Proteins

3. Fats

4. Vitamins

5. Minerals

6. Water

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)

Calcium

Most abundant mineral in the body

Found in milk/milk products, oysters, fish with bones, tofu, greens

Build bones and maintain bone strength needed for muscle contraction (including heart)

Def: Osteoporosis (fragile, brittle bones)

First 30 years is the peak for depositing calcium

Phosphorus

2nd most abundant mineral in the body

Found in all animal tissue, milk products, beans, fish

Works with calcium to build strong bones and teeth
Def: Rare

Magnesium

Found in: Nuts, legumes, whole wheat grains, dark green veggies, dark chocolate

Helps make proteins and build bones (prevents tooth decay by holding Ca in tooth enamel)

Def: occurs from vomiting, diarrhoea, and alcoholism

Symptoms: convulsions, movements of eyes and face, hallucinations (usually confused with mental illness or drunkenness)

Sodium (1/3)

Found: salt, soy, processed foods

Together with chloride and potassium, maintain fluid balance in body; helps with muscle and nerve action

Def: Hyponatremia (low blood pressure)

Excess: Hypertension (high blood pressure)

Potassium (2/3)

Found in: all whole fresh foods: meats, milks, fruits (bananas), greens, legumes

Maintains fluid balance in body; helps maintain blood pressure; helps with muscle and nerve action

Def: Hypokalemia
Excess: Hyperkalemia

Chloride (3/3)

Found in: table salt (sodium chloride), olives, seaweed

Helps maintain fluid balance in body; maintains acidity in stomach

Deficiency: Hypochloremia
Excess: Hyperchloremia

Iodine

Found in: Iodized table salt, saltwater fish, milk (iodine use for disinfecting milking equipment)

Part of thyroid hormone; regulates growth and development

Def: Goitre: enlargement of the thyroid gland 

Cretinism (caused by goitre): one of the world’s most common and preventable forms of intellectual disabilities

*** Not seen these often because table salt is iodized

Iron

Found in: Heme=animal sources (red meats, fish, eggs)

Non-heme= plant sources (legumes, dark greens) (need Vit C)

Helps red blood cells deliver oxygen to

Def: Anaemia (headaches, pale skin, weak, tired)

Food processing

Freezing vegetables, canning juices, milling wheat into flour to create whole wheat bread, fat removal and pasteurisation of milk to create low fat milk (1%) and remove bacteria, additives, cooking, changing texture

Processed foods are reduced in potassium (found in the living cells)

Processing Agents

Sodium (preservative and flavour enhancer)

Sugar (sweetner)

Trans-fatty acids (hydrogenation)

High fructose corn syrup (artificial sweetener, cheap to produce)