Preventing Cuts
store knives separated from other utensils
keep knives sharp, sharp knives = less effort cutting
use cutting board
wash knives separately, don’t leave in soapy water
use correct knife for job
when passing put down and let someone else pick up

Preventing Falls/Slips
wipe up immediately
walk
close cabinets
wear appropriate footwear

don’t touch to test
turn pot handles inwards, and not over other burners
use oven mitts or pot holders to grab hot things
open lids away from you
make sure food is dry before putting in hot oil
turn off burners/stove after use

Preventing Fires
keep items away from burners
don’t wear baggy clothes/tie hair
don’t leave cooking unattended
make sure oven/burners are clean before use
make sure fire extinguisher/baking soda are nearby

Knives
chefs knife = cut ingredients as small as possible (garlic, herbs, onions)
paring knife = peeling or trimming (coring apples, peeling skin off)
serrated knife = foods with texture (bread, some meats)
utility knife = foods with skin or rinds (fresh produce)
boning knife = flexible blade to get around bones (meat, fish)
slicing knife = soft foods (fruits, veggies, bread)

Types of Cuts
mince = finely chop, no specific size just as small as possible
brunoise (fine dice) = mm/mm, matchsticks then line up and dice
dice = think slices turned 90° and cut distance of size you want
cube = slice at the distance of size you want
rough chop = cut in half then slice in big chunks
julienne = think slices turned 90° and finely chop
batonette - cut sticks big enough that you able to hold

Microorganisms
virus - infectious particle that reproduces by infecting the host cell, they take over the host cell and use its resources to make more viruses. the virus can’t reproduce by themselves, they are not considered living things and usually spread through poor hygiene. (ex. norovirus, rotavirus, hepatitis a)
bacteria - a small single-celled organism that doesn’t depend on it’s host to reproduce, usually treated with antibiotics. (ex. salmonella, staphylococcus, e. coli)
parasite - lives in or on the host cell and gets energy from or at the expense of the hot cell, lives off of host cell. protozoa need water, helminths are worm-like, and ectoparasites live outside of host. (ex. cestoda, trichina spirals, giardia lamblia)

Preventing Cross Contamination
proper hand washing and drying (food prep, before eating, once infected)
when handling raw meat, eggs, and seafood keep the food and their juices away from ready-to-eat foods
use one cutting board for produce and a separate one for meats
never place cooking food on plate that held raw food
marinades that touched meat should be discarded afterwards

The Danger Zone
4-60°C or 40-140°F
when bacteria can multiply rapidly when n this temp. zone can double in 30 minutes
2-hour rule: don’t leave food out longer than 2 hours

Treatment of Gastroenteritis
rest and drink lots of fluid
call a doctor if you experience symptoms for more than 2 days
keep suspected food if it came from a restaurant, store, etc.

Basic Nutrients
carbohydrates - body’s main source of energy, made of carbon, hydrogen, and oxygen. all carbs are made of a sugar molecule called glucose, found mainly in fruits veggies, grains, beans, and peas. if body doesn’t get enough carbs, the liver converts fat into glucose. simple carbs are monosaccharides and disaccharides, complex are starches, fibre, and glycogen. 4 CALS/G

protein - not stored in the body, helps grow and heal body tissues. complete proteins contain all essential amino acids, they are mainly found in animal sources. incomplete proteins don’t contain all essential amino acids, found in plant sources. 4 CALS/G

fat - source of energy, carries fat-soluble vitamins and stored in the body for energy when needed. unsaturated fats (poly and mono) are good fats, they raise HDL, and are liquid at room temp. saturated fats are unhealthy fats, increase level of LDL, and solid at room temp. trans fats are the worst type, in most processed foods. insulted body, and protects organs. 9 CALS/G

vitamins - substances made by plants and animals, fat-soluble (ADEK), travels through blood in at molecules, and excess stored in the liver. water-soluble (BC) travel through the body in water molecules, and excess is excreted. fight off infection, help blood clot properly. 0 CALS

minerals - come from soil and water, macro minerals (cal, phos, magn) body needs larger amounts for proper body function. trace minerals (iron, zinc, selen) body needs very small amounts. electrolytes (sodi, potas, chlo) minerals that carry electric charge, and maintain body’s fluid balance. help to make strong bones and teeth, and improves brain function. 0 CALS

water - makes up 60-70% of body weight, does not provide any energy. carries nutrients to our cells, cools body, removes waste, and lubricates joints. 0 CALS

Sugar Intake
no more than 6 tsp (100 cals) per day for women and 9 tsp (150 cals) for men
1 tsp of sugar = 4 grams
sugar is made of glucose and fructose

Deficiencies & Toxicities

deficiency = lack of certain nutrient (ex. anemia B12, diabetes magnesium & D)
toxicity = excessive amount of a certain nutrient (ex. hypertension D)

Label Reading and Calorie Calculations
remember what nutrients provide what calories (carbs 4, protein 4, and fat 9) ex. a product has 15 g of protein, you know contains 60 calories because 15 grams x 4 cals/gram = 60 cals
remember fibre has 0 cals (ex. totals carbs are 6g but half of that is fibre so its actually 3g)

carbs: 46 g - 18g of fibre = 28 g x 4cals = 112 cals of carbsfat: 3 g x 9 cals = 27 cals of fatprotein: 8 g x 4 cals = 32 cals of protein

112+27+32= 171 cals in one serving

Digestion & Parts of Digestive System
mouth - mechanical digestion (chewing) and chemical digestion (enzymes in saliva) break down food
esophagus - food travels down esophageal sphincter
stomach - contracts, uses hydrochloric acid and pepsin enzyme to turn food into chyme
small intestine - consists of duodenum, jejunum, and ileum. nutrients are absorbed into the blood stream through villi
large intestine - water is reabsorbed by the body and solid waste moves through
rectum - body expels waste

Energy Balance (BMR & Calculations)
requires a consideration of calories, which includes: weight maintenance (calories in = calories out), weight loss (calories < calories out), and weight gain (calories in > calories out)
1 lbs body fat = 3500 cals

Calculating BMR
convert lbs to kg by divide by 2.205, convert inches to cm but multiplying by 2.54
step 1: men BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
step 1: women BMR = (10 x weight in kg) = (6.25 x height in cm) - (5 x age in years) - 161
step 2: little to no exercise, cals needed = BMR x 1.2, light exercise cals need = BMR x 1.375, moderated exercise cals needed = BMR 1.55, heavy exercise cals needed = BMR x 1.725, and very intense exercise cals needed = BMR x 1.9
ex. (10 x 56) + (6.25 x 157) - (5 x 17) - 161
560 + 981 - 85 - 161 = 1295 BMR
1295 x 1.375 = 1780 cals a day

Canada Food Guide Recommendations have plenty of vegetables and fruits, about half of the meal (carrots, spinach, strawberries) eat protein foods, a quarter of your plate (poultry, eggs, fish, seeds) choose whole grain foods, quarter of your plate also (rice, quinoa) make water your drink of choice encourage canadians to eat more plant-based protein (beans chickpeas, nuts,)

People at Risk
households with children, female lone families, indigenous and black households, immigrant households, and people in rural areas

Food Security in Northern Canada
higher in the 3 territories than all provinces
inuit communities have a higher degree, nearly 70% of homes
grocery store food is expensive because
barrier to consumption of traditional hated and harvested food

Effects of Hunger
poor self-rated health
low energy levels
depression
chronic conditions
diabetes
mental health concerns

Chronic & Acute Malnutritionchronic malnutrition - the inability to access and consume sufficient nutrients to maintain health. can cause stunting of growth, high infant mortality, vulnerability to illness, and increased risk of infection.
acute malnutrition - caused by decrease in food temporarily, can be moderate or severe. signs of dehydration, weakness, reduced appetite, and fatigue

Strategies to Combat Food Insecurity
vertical gardens - use training seeds, and grow vegetates in sacks filled with soil.
organic gardens - turned a garbage dump into an organic garden, rather ten dumping the garbage elsewhere it was compacted and tied to sides of the plot. stopped soil being highly contaminated by pollution

Environmental Impacts of Food Production
it has become apparent that common food production methods and waste disposal are times can disrupt and have detrimental effects on humans and environmental health
chemicals - fertilizers tend to be very concentrated, excess nutrients are released and can run into storm drains that feed into rivers and streams. from their chemicals can kill aquatic life, or promote growth of algae.

fossil fuels - used to manufacture fertilizers and pesticides, operate equipment, and transport food from where it's grown to where is processed. fossil fuels contribute to the world's carbon dioxide, methane, nitrous oxide, and other greenhouse gases. these get trapped in the earth's atmosphere and cause climate change.

Aquaculture Pros & Cons
pros - improve food security and nutrition by increasing the amount of seafood available for people to eat, provides fish without overfishing
cons - can lead to invasive species damaging ecosystems, can damage local gene pool if farmed fish escape

Chemical Fertilizers
synthetic nutrients are added to soil to promote plant growth
can cause eutrophication, which is when water does not have enough oxygen to support life and is known as dead zones
pesticides are used to kill pests and threaten crops, but improper use of chemical pesticides can result in negative effects on human health by contaminating soil, water, air

Sustainable Farming Practices
mechanical controls - tilling soil to kill weeds and catch insects in pests traps
biological controls - using natural predators and releasing sterile insects to interfere with mating
chemical controls - improving soil diagnostic techniques to allow more strategic and conservative use of fertilizers, chemical herbicides, and chemical pesticides

Preservation of Biodiversity
seed banks - facilities used to preserve genetic diversity, functions as a global repository and backup for all other seed banks
GMOs - used to alter the characteristic of plants, this technology offers promise for meeting the needs of the growing world population