Foods and Nutrition Test 2

4 major areas that nutrition label regulations cover

1. The nutrition facts panel
2. Nutrient content claims
3. Health claims
4. Structure/function claims

The nutrition facts panel

* Required in most foods sold in grocery stores (excluding high percentage alcoholic beverages, local bakeries, food sold in very small packages, single sold products)
* Provide specific information about serving size, the caloric value, ingredients, and nutrient value of a serving
* Required to have fat, saturated and trans; cholesterol, sodium; total carbohydrates, dietary fibres and sugar; protein (vitamins can be added)
* If the food makes a claim about a nutrient not required, it must be on the label

% Daily value (%DV)

Intended to help consumers know how much of a nutrient this food provides compared to their daily need for it

* Based on a daily intake of 2000 calories
* Consumption of 5% or less is considered low, 10%-19% are considered good, 20% and above is considered high
* Ex. Recommended daily value of iron= 14 mg, 4 mg in 1 serving (1 cup cereal), 4/14 x 100 = 28.5% daily value

Nutrient content claims

Used to characterize the levels of calories and nutrients in a serving of a food product. Must be accurate and conform to specific criteria developed by the FDA

* “High fiber”, “good source”, or “gluten-free” are examples of “nutrient content claims”
* Food labeled “low-sugar” must contain at least 25% less sugar per serving than similar products

Undefined content claims

* These terms have not been defined by the FDA
* 60% of consumers buy products believing they are non-GMO, growth without hormones, pesticides and other artificial ingredients, when this is not the case


* “natural”, “hormone-free”, and “clean” are examples of class that may or may not predict health benefits and mislead consumers about the health value of a product
* Claims can be deceiving, low sugar foods can be high in fat, foods “made with real fruit” may have as little as 1 gram of fruit

Health claims

Food components with scientifically agreed upon benefits for disease prevention can be labeled with a health claim

* Must be based on the FDA’s “model claim” statements
* The FDA approves health claims for only food products that aren’t high in fat, cholesterol, and sodium

Enrichment

The replacement of thiamin, riboflavin, niacin, and iron lost when grains are refined

Fortification

The addition of one or more vitamins/minerals to a food product.

* The amount of vitamins/minerals added must be listed in the nutrition facts panel

Food enrichment and fortification

Began in the 1930s to help prevent deficiency disease and is used to for the purpose of reducing the risk of chronic diseases

The ingredient label

Any food that contains more than one ingredient must list the ingredients in order of their contribution to the weight of the food, beverages that contain juice must list the percentage of juice, ingredients that account for 90% of food allergies must be listed, can use “may contain”, and “processed in a facility with”

Food additives

Substances added to food that become part of the food or affect the characteristics of the food. The term applies to substances added both intentionally and unintentionally to food

* Must be listed on the label
* Additives considered GRAS (generally recognized as safe)
* Food dyes must be approves by FDA
* “unintentional additives” do not have to be listed on the label

Irridated foods

Uses X-rays, gamma. rays, or electron beams to kill insects, bacteria molds, and other micro-organisms in food.

* Enhances the shelf life and decreases the risk of food born illnesses, food retains no radioactive particles
* All foods that have undergone this process must have the international “radura” symbol

Genetically modified organisms (GMOs)

Contain selected, individual genes transferred for one organism to another or by editing genes

* Done to improve crops resistance to diseases, increase production, improve drought, resistance, or enhance the nutrient content of a product
* Do not have to be labeled in North America, but do in other continents

Dietary supplement labelling

Labels cannot claim that the products treat, cure or prevent diseases. Labels must include a “supplement facts panel” that lists ingredients, percentages, and daily value of essential nutrients

* any product intending to supplement the diet including vitamins, minerals, protein, enzymes, herbs, hormones, and organ tissues

Structure/function claims

Statement appearing primarily on dietary supplement labels that describes the effect a supplement may have on the structure or function of the body. Such statements cannot claim to diagnose, cure, mitigate, treat or prevent disease

The COOL rule

Country Of Origin Label

* Meant to expand informed consumer choices and tp help track down food-borne illness outbreaks
* The rule applies to meat, fish, seafood, fruits, vegetables, many nuts, and some herbs

Labelling organic foods

Authorities can impose financial penalties on companies that use the seal inappropriately

4 ways organic food can be labeled

1. Green and white USDA organic seal
2. “100% organic” if they contain entirely organically produced ingredients
3. “organic” if they contain at least 95% organic ingredients
4. “Made with organic ingredients” if the product contains less then 70% organic ingredients

Rules that qualify plants as organic

* Must be grown in soils not synthetic fertilizers, pesticides, and herbicides for at least 3 years
* Cannot be fertilized with sewer sludge
* Cannot be treated by irradiation
* Cannot be grown form genetically modified seeds or contain genetically modified ingredients

Rules that qualify animals as organic

* Cannot be raised in “factory-like” confinement conditions
* Cannot be given antibiotics or hormones to prevent disease or promote growth
* Must be given feed products that are 100% organic

Calorie rules at chain restaurants

If they have more than 20 locations the calories must be posted on each standardized menu items offered

Upcoming nutrition label revisions

1. Serving sizes would represent the average portion consumed by people over age 2
2. Calorie content would be highlighted in large type
3. Added sugars will be placed under sugars
4. Vitamin D and potassium will be required
5. Updated %DV for most vitamins and minerals
6. “Calories from fat” will no longer be on the label

Digestion

Breakdown of food in the gastrointestinal tract (GI tract) into very small particles that can be absorbed and used by the body

* Carbohydrates, proteins, and fat each have their own set of digestive enzymes

Absorption

The process by which the end products of digestion are transported into the circulatory system for distribution to body cells, primarily in the small intestine (designed to maximize absorption of nutrients, intestinal walls are folded: microvilli)

What cells use nutrients for

Energy, body structures, regulation of body processes

Cells convert nutrients into other substances

* Glucose can be converted to glycogen
* Fatty acids can be incorporated into cell membranes or used in the synthesis of certain hormones

Large intestine

* Bacteria break down undigested fiber and other complex carbohydrates
* Breakdown products, water, and sodium are absorbed
* Remains are collected and excreted

The gut biome

1-2kg of bacteria in your intestines = 4000 species-main focus

* Consume and break down fiber and other undigested food residues
* Produce the body’s supply of biotin, vitamin B12. and vitamin K
* Excrete fatty acids as an end product of fiber digestion; fatty acids are absorbed and serve as an energy source
* Help fight infection by signaling the presence of harmful microbes
* Diet can impact the nature of microbes in your gut which can lead to inflammation and chronic disease

Energy

Calories are a unit of measurement of energy, the caloric content is the caloric value of food’s energy content

* The amount of food we consume = the amount of energy the body has available for growth, physical activity, other body functions and energy stores

The body’s need for energy

Uses energy for muscle activity and growth, tissue maintenance and repair, to chemically process nutrients, and to maintain body temperature

Basal metabolism

Energy use related to maintenance of normal body functions while at rest. Accounts for 60-75% of the total need for calories

* Energy requiring processes of basal metabolism breathing, beating of the heart, maintenance of body temperature, renewal of muscle and bone tissue
* Requires no conscious effort on our part

Indirect calorimetry

A method that determinate the amount of oxygen utilized by the body during a specific unit of time

Calories needed for base metabolic processes formula

Men: multiply body weight by 11

Women: multiply body weight by 10

Physical activity

Energy used related to muscle work, usually for the second highest amount of calories we expend

The amount of energy needed to support an inactive lifestyle

30% of calories needed for basal metabolism, sitting most of the day, less than two hours of moving about slowly or standing

The amount of energy needed to support an average lifestyle

50% of calories needed for basal metabolism, sitting most of the day, walking or standing two-four hours, but no strenuous activity

The amount of energy needed to support an active lifestyle

75% of calories needed for basal metabolism, physically active for four or more hours each day, little sitting or standing, some strenuous activity

Formula for calories needed for physical activity

Amount of calories needed for basal metabolism X 30% (inactive), 50% (average), 75% (active)

Dietary thermogenesis

Energy used related to food ingestion (This process gives off heat)

Formula for the amount of energy needed in dietary thermogenesis

Calories needed for basal metabolism + calories needed for physical activity X 10%

Where is the energy in food

* Any food that contains carbohydrates, protein, and fats supplies the body with energy
* Carbohydrates and protein supply 4 calories per gram
* Fat provides 9 calories per gram
* Alcohol provides 7 calories per gram

The formula for calculating the total calories in protein and carbohydrates

\# grams X 4 cal/gram = total calories

The formula for calculating the total calories in fat

\# gram X 9 cal/gram = total calories

Formula for calculating percentage of total calories

\# cals (Fat/Protein/Carbs) / total # cals (Fat + Protein + Carbs) = # X 100%

Foods are a mixture of the energy nutrients

Although some foods are more dense in carbs, protein, and fat, most foods contain a mixture of energy nutrients

Energy density

The number of calories per gram of food

* Calculated by dividing the number of calories in a portion of food by the food’s weight in grams
* May also be calculated as calories per 100 grams of the food
* Energy-dense food are often nutrient-poor

Nutrient rich

Can be eaten in higher quantities whilst keeping calorie intake in check, regular intake of these foods is associated with favourable nutrient intake and reduced weight gain

How food and energy intake regulated by the body

* The “hunger” signal is sent by a series of complex mechanisms when cells run low on energy nutrients supplied by the last meal or snack
* The feeling of being full is due to hormones and internal sensors in the brain, stomach, intestines, and liver and fat cells that indicate satiety

Satiety

A feeling of fullness or having enough to eat

Hedonic (pleasure) mechanisms

* Driven by the flavour and pleasure of the food
* Influence appetite, food intake and energy balance
* Can also signal and early end to eating when the appetite for food diminishes soon after eating begins

Negative energy balance

When energy intake is less than the amount expended. In this case, energy stores are used and people lose weight

Positive energy balance

Weight and fat stores are gained because more energy is available from food than what is needed from the body. This normal/healthy when growth is occurring (childhood/pregnancy) or when person is regaining weight lost

How weight status is defined

Culture and science define the appropriateness of body size

Body Mass Index

BMI, a measure of weight for height that provides a fairly good estimate of body fat content in most people. Has the advantage of being calculated the same for males and females

Classifying adult weight statues body mass index

* Underweight: under 18.5kg/m2
* Normal weight: 18.5 - 24.9 kg/m2
* Overweight: 25 - 29.9 kg/m2
* Obese: 30 kg/m2 or higher

BMI formula

1. Feet X 12 inches per foot = feet in inches
2. Feet in inches + inches = height in inches
3. Weight/height in inches = #
4. #/height in inches = Decimal #
5. Decimal # X 703 = BMI number

Assessing weight status in children and adolescents

Employ BMI percentile ranges for girls and boys

Weight status standards for 2-19 years olds based on BMI for age and sex

* Underweight:

Metabolic

The chemical changes that take place in the body. The conversion of glucose to energy or to body fat is an example of a metabolic process

Healthy problems associated with obesity

Types of cancer, heart disease, depression, hypertension etc.

* 53% of normal weight adults, 73% of obese adults have one or more genetic or metabolic abnormalities that increase disease risk

Obesity and psychological well-being

* Children who are obese are more likely to suffer unfair or indifferent treatment form teachers and experience more isolation, rejection, and feelings of inferiority than other children
* Obese adults are likely to be discriminated against in hiring/promotion decisions or thought to be lazy and lacking in self-control

Two major locations humans store fat

1. Under the skin above the hips, upper arms, and thighs
2. Abdomen

Subcutaneous fat

Fat stored under the skin

Visceral fat

Fat stored under the skin and a layer of muscle

* More metabolically active and more strongly related to disease risk
* Metabolic processes initiated by this can produce a state of chronic inflammation and disrupt normal body function

Skinfold thickness measure

Common method for determining body fat content:

Calipers are used to measure the thickness of the fat folds (over several sites of the body). Thickness is plugged into a formula

* Advantages: Fairly accurate, painless, cheap
* Limitations: often done by unprofessional, skin folds can be hard to find

Bioelectrical impedance analysis (BIA)

Common method for determining body fat content:

Body fat content can be estimated by determining how quickly electrical current passes from the ankle to wrist

* Advantages: Portable, easy, painless, fairly accurate
* Limitations: Expensive, water and food intake may effect results

Underwater weighing

Common method for determining body fat content:

Subject is weighed dry on land and then fully submerged in water and weighed. The difference in weight is the percent body fat (fat floats)

* Advantages: accurate
* Limitations: expensive, not portable, not accessibility friendly

Magnetic resonance imaging (MRI)

Common method for determining body fat content:

Body fat and muscle mass can be determined form cross-sectional images obtained when the body Is exposed to a magnetic field

* Advantages: highly accurate
* Limitations: Expensive, used for clinical research purpose

Dual energy x-ray absorptiometry (DEXA)

Common method for determining body fat content:

Scan the whole body with a small dose of x-rays the calculate the level of x-ray absorption to determine body fat content

* Advantage: highly accurate, safe, can be used to determine bone mineral content and lean tissue mass
* Limitations: Expensive, must be operated by a trained professional

Whole body air displacement

Common method for determining body fat content:

Individuals sit in an enclosed cabin for five minutes while wearing a tight fitting swim suit and cap. Computerized sensors determine body weight and the amount of air displaced by the body

* Advantage: quick, comfortable, versatile
* Limitations: Drinking, eating, and exercising can modify results, costly

Everybody needs fat

Women: Need 10-12%

Men: Need 3-5%

* Fat is essential in the manufacture of hormones required component of every cell in the body, provides a cushion for internal organs
* Low body fat levels are associated with delayed physical maturation during adolescents, infertility, accelerated bone loss, and problems that accompany starvation

Simple cause of obesity

When the intake of calories exceeds caloric expenditure

Genetic traits

One of the causes of obesity, obesity tends to run in families due in part to shared types of genes that influence food intake by increasing the feelings of reward and pleasure associated with eating

Gene-environment interactions

One of the causes of obesity, obesity is influenced by gene types and an environment har offers an abundant, inexpensive, and readily available supply of highly palatable foods. People who overeat and gain weight in this environment appear to have an exaggerated reward response to eating energy-dense, sweet, or other appetizing foods

High added sugar intake

One of the causes of obesity, high intake of sugar-sweetened beverages has been found to promote the development of obesity in genetically susceptible people

Poverty and low education levels

One of the causes of obesity, the increased risk of obesity appears to stem from the limited variety of types of food available near by stores, food cost, time constraints, low levels of physical activity, and lock of transportation and related factors

Lack of sleep

One of the causes of obesity, getting about 4-5 hours of sleep per night vs. 8-10 per night is related to higher food intake and weight gain

Exposure to PCBs

One of the causes of obesity, used as coolants and lubricants. Exposure during pregnancy and childhood can lead to metabolic changes that encourage the development of obesity in children

Smoking cessation

One of the causes of obesity, related to appetite and weight gain in people who quit

Medications

One of the causes of obesity, commonly prescribed medications are related to weight gain

Physical inactivity

One of the causes of obesity, reduced levels of energy expenditure for physical activity at work and at home are part of our obesity promoting environment

Does obesity follow you through life

* 8% of children who were heavy at 1-2 years are obese adults
* 80% of children who were obese ages 10-14 have at least one obese parents and are obese adults

Preventing obesity in children

1. Early development of health eating and activity habits
2. Physical activity should be routine in schools and summer programs
3. Stop focussing on weight and restricting foods
4. Incorporate physical activity into family time

Preventing obesity in adults

1. Regular exercise
2. Decreased portion sizes
3. Pay attention to the hungry and full signals
4. Regularly get 8 hours of sleep

Underweight

Those who are underweight may take longer to recover from illnesses, tend to have reduced bone mineral density and more bone fractures, be intolerant of cold temperatures ad impaired concentration

Keto diet

* High fat, moderate protein, low carb
* Ketones: By-products of fat breakdown; they are main fuel source when following a ketogenic diet

FAD diets

A diet that becomes popular for a short period of time

* Boiled eggs diet
* Alkaline diet
* Slim chance of effectiveness, don’t change behavior in acceptable ways

Intermitting fasting: The obesity code

When you don’t eat for a period of time each day or week

* Risk of over-eating when food is reintroduced
* Can foster unhealthy behaviours (increased fixation on food)

Low carbohydrates diets

Diets that advise to limit this nutrient to under 30 grams per day

Isagenix

30 day program involving eating these products and low calorie meals

* Replace meals with this products shakes/herbs
* Not sustainable

Weight watchers

A weight loss program that uses a SmartPoints system

* Freestyle, no excluded foods

Volumetrics

Prioritizes foods with a lower calorie density and high volume

* Developed by nutrition researcher
* Control energy density of foods

Weight management; strategy for success

Make health, not appearance the goal

Weight loss math: creating a deficit

3500 calories = 1 pound of body fat

500 calories less a day = 1 pound a week lost

Small changes are effective

Researching suggests that small changes are effective

* 1lb per month
* 100 cals less a day than 500 cals

Canada’s food guide plate

* Half plate fruits and vegetables
* Quarter of plate protein (dairy included)
* Quarter of plate whole grains
* Make water your drink of choice

Weight loss maintainers

* Exercise regularly
* Make small and comfortable changes in diet and activity
* Eat breakfast
* Choose low-fat foods
* Keep track of their diet and weight

Weight regainers

* Little exercise
* Use popular diets
* Make drastic and unpleasant changes in the diet
* Take diet pill
* Cope with problems and stress by eating

Food guides

* Easier to follow than the nutrient recommendations
* Translates science into a healthy dietary pattern
* Intended to give consumers variety and choice of what they can eat

Evolution of Canada’s food guide

1944, 1949: Canada’s food rules, liver was needed frequently, a serving of potatoes

1961: Changed to Canadas food guide

1982: Introduced variety, energy balance, moderation

1992: Food guide rainbow was introduced

2019: Dairy category was added to protein category, only whole grains are recommended