HNSC 1200 unit 1

nutrition is the study of:

-the nutrients in food
-how nutrients are used in the body
-human behaviours related to food

food

any substance that your body can take in and adapt to enable you to stay alive and gain nourishment. A carrier of nutrients

diet

food and beverages that you normally consume

nutrients

the components of food that our body needs for optimal functioning

what are the two groups that the six classes of nutrients are divided into?

1. energy providing (meaning the body can use the energy they contain)
2. non energy providing

energy providing nutrients

carbs, fats, proteins

non-energy providing nutrients

vitamins, minerals, water

essential nutrients

must come from food because the body cannot make these nutrients in sufficient quantities

examples of essential nutrients

minerals, essential fatty acids, linoleic and linolenic acid

non essential nutrients

the body is able to make sufficient amounts to promote health; therefore they do not need to rely on food intake

examples of non-essential nutrients

 fatty acids such as stearic acid, amino acids such as Tyrosine, Alanine etc.

is cholesterol essential or non-essential?

non-essential

conditonally essential nutrients

• the body can usually make enough to meet the requirements of health,

• during specific conditions (during periods of growth, injury or illness), the body cannot make enough and therefore must rely on food intake

examples of conditionally essential nutrients

• amino acid histadine (conditionally essential during periods of growth)

• glycine (essential during late pregnancy)

• vitamin k

does breastmilk provide any vitamin K?

it lacks vitamin K, however formulas is provided with vitamin K so infants would still receive vitamin K

Calorie (must start with capital ‘C’)

the amount of heat required to raise the temperature of one litre of water (or one kilogram) by 1 degree celcius
- water 1kg = 1L

how many calories per gram do fats, proteins, carbs, and alcohol provide us with?

carbs: 4 Cal/gram
fats: 9 Cal/gram
proteins: 4 Cal/gram
alcohol: 7 cal/gram (alcohol provides us with energy but is not a nutrient)

how do you find the # of calories in a nutrient?

(# of grams of carbs, fat, or protein) times (the # of Cal per gram of carbs, fat, or protein)

total calories

add up all the # of carbs, fats, proteins to get the sum

how to calculate the % of calories

# of calories from fat, carbs, or proteins / total # of calories times 100

when calculating the percentages of proteins, carbs, and fats, what should the percentage add up to and why?

should add up to 100, since ALL calories come from carbs, fats, and proteins

what are factors that play a role in the foods we choose? (12)

1. availability
2. cost
3. convenience
4. emotional
5. social
6. cultural
7. advertising/food marketing
8. habit
9. positive association
10. personal perference
11. values or beliefs
12. health

availability

how close of a proximity you are to a local grocery store or anywhere you can get access to food

cost

how much you can afford, different brand name but same product
ex. salads are healthy but expensive due to shelf-life

convenience

already prepped meals due to not knowing how to make dishes or don’t have time to make it

emotional

mood, ex. sad = ice cream

social

social events, differ between people around you, ex. movies = popcorn

cultural factors

cultural events, specific foods for ethnic festivals, ex. thanksgiving = turkey

advertising/marketing

influences on people, new trend, ex. “limited” products during certain occasions

habit

establishing food routines

positive association

memories, childhood meals

personal preference

vegans, vegetarians, dislikes and likes, more of this less of that

values or beliefs

family backgrounds, social backgrounds

health

diabetes, health conditions, allergies

what are the benefits of being aware of food marketing?

1. recognize when foods are being marketed to you
2. decide whether a food item is healthy by using food labels rather than relying on marketing alone
3. teaching those who are more vulnerable to food marketing about marketing techniques

food choices in restaurants and grocery stores

how they present their food, place it by the entrance, by the cashier, add decorations, how they format their menu, colours, where they place their dessert section

what are the characteristics of a healthy diet?

adequacy, balance, calorie control, moderation, variety, nutrient density

adequancy

getting enough nutrients to maintain health

balance

avoid getting too much of one nutrient at the expense of another

calorie control

consuming an appropriate amount of calories to maintain a healthy body weight

moderation

ensuring that nutrients and dietary components are not consumed in excess, especially in salt, fat, and sugar

variety

choosing a wide selection of foods each day and throughout the week

nutrient density

choosing foods that provide us with the most nutrients per calorie

whole grain vs refined grain

• whole grain has more vitamins and minerals vs refined grain doesn’t have nutrient density

• whole grain’s shelf life is lower than refined grain

what is the largest portion on your plate that is recommended by the Canadian food guide?

fruits and vegetables

what should you do to help you eat healthier?

-be mindful of your eating habits
-cook more often
-enjoy your food
-eat meals with others
-use food labels
-limit highly processed foods
-remember that marketing can influence your food choices

why must nutrition labels be on almost all food packages in canada?

1. standardize nutrition labelling and food claims
2. help consumers make informed choices

which foods are exempt from having a food label?

• fresh fruit and vegetables

• raw meat, poultry, fish and seafood\

• foods prepared or processed in stores (ex bakery items)

• foods that contain very few ingredients like coffee, tea, and alcoholic beverages

nutrition facts panel

• serving size

• actual amount of calories

• actual amount of 13 nutrients

• % DV

• list of ingredients

• allergy info

• certain nutrient info

13 nutrient

 Total fat, saturated fat, trans fat, total carbohydrates, fibre, sugars, protein, cholesterol, sodium, potassium, calcium, iron

what does the % daily value tell you?

5% or lower: a small amount (fat, saturated fat, cholesterol, and sodium)
15% or higher: large amount (fiber, calcium, iron)

how is the ingredient list organized?

by weight, from most to least

when were nutrient labels set to change?

December 14, 2021

what new changes were made to nutrient labels?

1. increasing font size of calories and serving size
2. making the serving size realistic, so that it reflects the amount that people in Canada typically consume in one sitting
3. includes potassium because most people in Canada do not get enough of it
4. remove vitamin A and C because most people in Canada already get enough of it
5. shows the % daily value for total sugars

NFT is based on

specific amount of listed on the nutrition fact table

food allergy

involves an immune response to a food substance (specifically the proteins in that food)

what percentage of Canadians self-report a food allergy?
physician diagnosed?

7% self-reported
5-6% of children have been diagnosed, 3-4% of adults

how does a food allergy work?

1. the food is mistaken by the immune system as something harmful
2. the immune system responds by making antibodies called Immunoglobulin E (IgE)
3. when the body is exposed to the same food protein, the antibodues as well as chemicals such as histamine are released

histamine

a powerful chemical that can cause a reaction in the respiratory system, gastrointestinal tract, skin and/or cardiovascular system

most common allergens

• peanuts

• tree nuts

• sesame seeds

• milk

• egg

• fish

• crustaceans, shellfish, molluscs

• soy

• wheat and triticale

• sulphites (added to maintain colour and preserve)

• mustard

celiac disease

genetic disease; symptoms are triggered by gluten.
The only known treatment is to maintain a strict gluten-free diet

gluten found in grains including

• wheat

• rye

• tritcale

• barley

• oats

food intolerance

a food sensitivity that does not involve the immune system.
usually requires a larger portion to be consumed before symptoms occur
-caused by the inability to digest or absorb certain foods/components of foods
-more likely to originate in the gastrointestinal system (ex: lactose intolerance)

what are the differences between a food allergy and intolerance?

allergy: immune system reaction to foods. Very small amounts of the food can trigger a reaction

intolerance: does not involve the immune system; due to the inability to absorb/digest foods.
Requires larger amounts of consumption before symptoms occur

food sensitivity

an adverse reaction to a food that other people can safely eat.
includes: food allergies, food intolerances, and chemical sensitivities

chemical sensitivities

occur when a person has an adverse reaction to chemicals found in or added to foods. Example: caffeine in coffee

symptoms of food allergies

-skin: swelling, itching, warmness, redness
-respiratory: coughing, wheezing, shortness of breath, chest pain or tightness, throat tightness, hoarse voice, hay-fever like symptoms, trouble swallowing
-gastrointestinal: nausea, pain or cramps, vomiting, diarrhea
-cardiovascular: paler than normal (or blue) skin colour, weak pulse, dizziness or light headedness, loss of conciousness, shock
-other: anxiety, sense of impending doom, headache, uterine cramps, metallic taste

epinephrine autoinjector

an emergency treatment for a severe allergic reaction of epinephrine (adrenaline). available in an auto-injector device such as an EpiPen.

lactose intolerance

an intolerance of lactose due to reduced amounts of the enzyme lactase
-about 75% of the world's population lose their ability to consume lactose as they age
-lactaid pills and drops (which replace the missing enzyme) can be purchased to help with the intolerance

can people with lactose intolerance tolerate some lactose?

yes, only a rare few cannot tolerate lactose in any amount

nutrition quackery

nutrient misinformation.
it is a billion dollar a year industry.
Defined as: devices, treatments, services, plans, or products claimed to improve health, well being, or appearance without proof of safety or effectiveness

ways to spot nutrient quackery

1. sounds too good to be true or promises a quick fix
2. wants to make you suspicious about the food supply (ex supplements marketed to "make up")
3. testimonials (ex: the before and after not compared to a control group; unrealistic)
4. fake credentials
5. whole food groups are eliminated
6. meaningless medical jargon
7. use of the word natural (has no legal definition when on a label)
8. pushes mega-doses of supplements
9. "supplements" and "health foods" are recommended to everyone
10. they offer special tests to determine your nutritional status

nutritionalist

in Manitoba, the word "nutritionalist" is not regulated, so the information you receive from one may not be accurate

which diet based job titles are regulated?

registered dietician, dietician, and RD
this means they are more credible

how can you become a dietician?

you must first complete an undergraduate degree in human nutrition and dietetics, complete a supervised practiccum in a health care setting, then write and pass the Canadian Dietetic Registration Exam (CDRE)

can dieticians job titles include the term nutritionist?

yes. example: community nutritionist