Looks like no one added any tags here yet for you.
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
Carbohydrates (CHo)
Proteins
Fats
Vitamins
Minerals
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)