Detailed Notes on Food and Nutrition

Importance of Serving Sizes on Nutrition Labels

• What it is: Indicates the amount of food considered one serving.
• Importance:
  • Helps determine calorie and nutrient consumption per serving.
  • Highlights that the entire package may contain multiple servings.
  • Tells you how much of the food the nutrition facts apply to.
  • Helps calculate actual calorie and nutrient intake.
  • Aids in comparing foods and managing portion sizes.
  • Prevents accidental overconsumption.

Preventing Cuts in the Kitchen

• Cut away from yourself to avoid injury if the knife slips.
• Never point a knife at someone; pass it handle first.
• Keep knives sharp to prevent slipping due to excessive force.
• Store knives safely (e.g., in a knife block or blade facing away).
• Never leave knives in soapy water to avoid accidental cuts; rinse and wash immediately.

Start of the Digestive Process

• Digestion begins in the mouth with both mechanical and chemical digestion.
• Mechanical Digestion: Teeth chew and grind food into smaller pieces.
• Chemical Digestion: Saliva from salivary glands contains enzymes that start breaking down starches.
• Food moves down the esophagus via muscle contractions.
• Esophagus: Acts as a passageway, not for digestion.

Definition of Pathogens

• Pathogens are harmful microorganisms (bacteria, viruses, parasites) that cause diseases and foodborne illnesses.
• They are hard to detect because they are tasteless, odorless, and invisible, posing a risk.

Kitchen Safety with Hot Dishes

• Never place hot dishes or pans directly on the counter.
• Always use a cooling rack or heat-resistant surface to prevent burns or damage.

Serving Size Calculations and Energy Balance

• Energy Balance: Balance of calories consumed versus calories burned.
• Too Much Energy Intake:
  • Stored fat leads to weight gain, obesity, diabetes, and heart disease.
• Too Little Energy:
  • Muscle loss, fatigue, nutrient deficiencies, mood changes.

Measurement of Energy from Food

• Energy Expenditure
  • BMR (Basal Metabolic Rate): Energy burned to maintain basic body functions.
  • Calories burned through movements, exercise, and daily activities.
  • Thermic Effects of Food (TEF): Calories burned during digestion (approximately 10% of intake), with proteins burning the most energy.

BMR (Basal Metabolic Rate) Definition

• The number of calories your body needs to perform essential functions at rest.
• Represents the minimum energy required for basic bodily functions.

Factors That Affect BMR

• Lean Muscle Mass
  • More muscle increases calorie burn at rest.
  • Muscle tissue burns more calories than body fat.
  • Higher muscle mass = higher BMR; less muscle = lower BMR.
• Sex
  • Males generally have more muscle mass and higher BMR.
  • Hormones like testosterone influence muscle growth and BMR.
• Age
  • BMR decreases with age due to muscle loss.
  • Newborns and teenagers often have higher BMR due to growth.
• Genetics
  • Some people inherit genes that result in a faster metabolism.
• Health
  • Medical conditions (e.g., diabetes, thyroid disorders) can alter metabolism and BMR.
• Medications
• Diet
  • A well-balanced diet with sufficient hydration can boost metabolism.
  • Water and certain foods can speed up metabolic processes.

Role of Fiber in the Body

• Fiber: Part of plants that our body cannot digest; regulates blood sugar and aids digestion.
• Types of Fiber
  • Soluble Fiber:
    • Dissolves in water to form a gel-like substance.
    • Helps lower cholesterol and control blood sugar.
    • Found in oats, beans, apples, and citrus fruits.
  • Insoluble Fiber:
    • Does not dissolve in water.
    • Adds bulk to stool and helps food pass through the digestive system faster.
    • Found in whole grains, nuts, and vegetables like cauliflower and green beans.

Importance of Fiber in Digestion

• Improves Digestion: Adds bulk to stools, preventing constipation and promoting regular bowel movements.
• Supports Gut Health: Acts as food for beneficial bacteria, maintaining a healthy gut microbiome.
• Reduces Colon Cancer Risk: High-fiber diet is linked to lower risk of colon cancer.
• Stabilizes Blood Sugar: Slows sugar absorption, helping to control blood sugar levels.
• Aids in Weight Management: Increases fullness, helping with calorie control.
• Lowers Cholesterol: Soluble fiber binds to cholesterol, reducing levels and supporting heart health.

Danger Zone for Food Safety

• The Danger Zone is the temperature range between $4°C$ and $60°C$ (or $40°F$ to $140°F$) where bacteria grow rapidly.
• Bacteria multiply every 20 minutes by dividing, increasing the risk of foodborne illness.
• Store food below $5°C$ (in the fridge) or above $60°C$ when hot.
• Freezers should be kept at $-18°C$ to stop bacteria growth.
• Leaving foods like meat, milk, and eggs in the Danger Zone increases contamination and illness risks.

Foods Without Nutrition Labels

• Fresh fruits and vegetables (e.g., apples, carrots)
• Raw meats, poultry, and fish sold at a butcher or fish market (unless pre-packaged)
• Fresh bakery items from a bakery (like bread or pastries sold without packaging)
• Foods prepared and sold in restaurants or cafeterias
• Foods sold in bulk without packaging (e.g., nuts, grains, candy)
• Homemade foods and recipes
• These foods often don’t require labels because they are either whole, single-ingredient items or prepared foods not packaged for retail sale.

Nutrients that Provide Energy

• Carbohydrates, Proteins, Fats
• Needed in larger amounts; provide the body with energy.
• Carbs: Provide Energy. Simple carbs (sugar) are quick energy, while complex carbs (starches) provide long-term energy
• Proteins: Build and repair tissues, make enzymes and hormones, and are a secondary energy source
• Fats: Provide energy, store vitamins (A,D,E,K) and support cell function; Healthy fats (unsaturated) are more healthy and benefical for our bodies than unhealthy fats (saturated, trans fat).

Processing Macronutrients

• The body processes macronutrients through complex metabolic processes to extract energy, build and repair tissues, and support bodily functions.
• Carbohydrates
  • Broken down into glucose.
  • Glucose is used for energy by cells and organs.
  • If not used, glucose is stored (less efficiently than fat).
• Healthy carbs Examples: brown rice, sweet potatoes All carbs can be healthy when consumed in moderation It’s important to focus on a balanced diet
• Protein
  • Not stored; used for various functions.
  • The lining of the gut, liver, and kidney have high protein needs
  • Broken down into amino acids, which help build and repair tissues.
• Fats
  • Stored as triglycerides (single molecules containing three fatty acids).
  • Some fatty acids must be consumed (the body can’t create some of these fatty acids, so they must be consumed)
• Examples of Healthy Fats, including Avocados, Nuts, Seeds, Fish oil
  • Unsaturated Fats (healthy fats): Improve heart health (e.g., olive oil, avocados, nuts).
  • Saturated Fats (unhealthy fats): Linked to higher cholesterol levels (e.g., butter, fatty meats).
  • Trans Fats: Artificial fats; increase bad cholesterol and risk of heart disease (e.g., processed snacks).

Major Canadian Crops/Foods

• Top Crops Grown in Canada
  • Wheat (especially in Prairie provinces).
  • Canola (Canada is one of the world’s largest producers).
  • Corn (mainly in Ontario and Quebec).
  • Barley (used for animal feed and brewing).
  • Soybeans (Ontario, Quebec).
  • Oats
• Major Food Products
  • Maple Syrup (Quebec produces about 70-75% of the world’s maple syrup).
  • Seafood (salmon, lobster, crab, especially on coasts).
  • Dairy Products (milk, cheese).
  • Beef and Pork (significant livestock industry).
  • Berries (blueberries, cranberries, strawberries in various provinces).
• Importance
  • Economic significance (exports and domestic consumption).
  • Climate and geography influence the types of crops grown.
  • Seasonal farming and how it affects food availability
• Food Diversity
  • Influence of multiculturalism on Canadian cuisine and food production

Major Canadian Crops/Foods: Local and Global Issues

• Local Issues
  • Climate Change Impact: Changing weather patterns affect crop yields.
  • Sustainable Farming Practices: Push for sustainable agriculture to protect soil health and reduce emissions.
  • Food Security: Ensuring access to affordable, nutritious food.
  • Indigenous Food Sovereignty: Supporting traditional Indigenous foods and farming practices.
• Global Issues
  • Global Food Supply and Trade: Canada is a major exporter contributing to global food security.
  • Climate Change and Global Food Prices: Extreme weather disrupts supply chains, affecting prices.
  • Sustainable Development Goals (SDGs): Canada's agricultural exports can support SDG goals.
  • Biodiversity Loss: Intensive farming practices can harm biodiversity; Canada balances production with conservation.

Components of Food Security

• A condition in which all people, at all times, have physical and economic access to sufficient safe and nutritious food to meet their dietary needs and food preferences for an active and healthy life.
• When a factor is missing, food insecurity can result in food insecurity
  • Accessibility
    • All people should have physical and economic access to food.
    • This can be obtained by purchasing it, growing it, and or trading for it
    • Food should be affordable and should not compromise other basic needs
  • Adequacy
    • All people should get enough nutritious food that has been grown and prepared safely in a environmentally sustainable manner
    • To be adequate means to be acceptable in terms of quality/quantity of the food available
  • Availability
    • All people should be able to get food consistently when they need it
    • Sufficient, safe, and nutritious food should be available for people to purchase and consume (in order for it to be available it it needs to be accessible, and need to be adequate enough)
  • Acceptability
    • All people should be able to obtain food that meets their cultural preferences, religious requirements and/or dietary needs.
    • Fast food places are shifting towards these needs
• Sustainability
  • Food systems must be sustainable (Food secure Canada states)
  • Food must be processed, harvested, processed, distributed, and consumer in a manner which it maintain and enhances the quality of the land, air, and water for future generations

Benefits and Challenges of Urban Farming

• What Is Urban Farming
  • Growing food in cities using innovative methods
  • Examples: Rooftop gardens, Vertical farms, Community plots
  • Importance: Enhances food security, Reduces carbon footprint, Provides fresh produce
• Benefits of Urban Farming
  • Environmental: Reduces carbon footprint, Lowers water use and heat island effect, Increases green spaces
  • Social: Builds community connections, Provides education and improves mental health
  • Economic: Lowers food costs, Creates jobs and supports local economies
• Challenges of Urban Farming
  • Limited space in cities
  • High setup and maintenance costs
  • Regulatory hurdles and zoning issues
• Solutions
  • Use innovative designs like vertical farms and rooftop gardens
  • Implement sustainable technologies (hydroponics, aquaponics which are soil-free growing systems
  • Foster collaborations with local governments and communities

Benefits of Breastfeeding and Infant Nutrition

• Breastfeeding (both males and females): Provides the perfect balance of protein, carbohydrates, fats, vitamins, and minerals tailored for infants’ needs. It supports optimal growth and immune protection.
• Vitamin D Supplement (both): Breast milk alone may not provide enough vitamin D, so supplements help prevent deficiency and support bone health.
• Iron-Fortified Formula (if not breastfed): Prevents iron deficiency anemia and supports brain development in infants who are not breastfed.
• Introduction of Solid Foods at 6 Months (both): Complements breast milk/formula to meet the growing infant’s increasing energy and nutrient requirements.

Iron Needs in Adolescence

• Applies to: Both males and females, especially females
• Reasoning: During adolescence, the body undergoes rapid growth and an increase in blood volume, which raises the need for iron. Iron is essential for producing hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Females require more iron than males during adolescence because of menstruation, which causes regular blood loss and increases their risk of iron deficiency anemia. Ensuring adequate iron intake supports healthy growth, energy levels, and brain development during these critical years.

Examples of Convenience Foods

• Convenience foods are pre-prepared or easy-to-make food items that save time and effort.
• Examples include:
  • TV dinners
  • Microwavable meals
  • Frozen food kits
  • Meal-delivery services Drawbacks: These foods often contain high levels of salt, sugar, and preservatives, and may be more expensive than cooking from scratch. They are convenient but usually less nutritious than fresh foods.

Reasons Why Food Trends Become Popular

• Social Media: Platforms like Instagram and TikTok spread food trends quickly.
• Cultural Influences: Food trends often reflect cultural diversity and traditions.
• Research & Technology: New nutrition studies and food innovations introduce novel options.
• Health Concerns: Changes in public health awareness encourage healthier or alternative foods.
• Food Delivery & Convenience: Growing delivery services make trendy foods more accessible.
• Marketing & Advertising: Companies promote new products to attract consumers.
• Food Prices: Affordability can drive popularity of certain foods or diets.
• Note: Some food trends may lack nutritional value, so it’s important to be mindful when following them.

Challenges Faced by Food Banks

• High Demand and Economic Struggles: In 2023, 1.9 million Canadians used food banks, showing how many people face financial hardships. Many clients have incomes under $1,100$ per month, leaving little money for food after paying rent and utilities.
• Diverse Client Needs: Food banks serve a wide range of people including post-secondary students, single parents, seniors, wage workers, and individuals with disabilities. Each group has different nutritional and cultural food needs.
• Limited Variety and Nutrition: Food banks often receive mostly canned or non-perishable items like pasta and soup. These do not always meet the full range of nutritional or cultural requirements of the clients.
• Decreasing Donations: As more people struggle to feed their own families, donations to food banks have decreased in recent years, limiting the food available.
• Cost and Logistical Barriers: Working with dietitians to ensure balanced, healthy food supplies is expensive and challenging for food banks.

Importance of Soil Quality

• Soil quality is fundamental to agricultural production because it serves as the foundation for plant growth and food production.
• Healthy soil contains a diverse community of living organisms that decompose plant and animal waste, recycling nutrients back into the ecosystem.
• These organisms also help break down harmful pollutants that may enter the soil through pollution.
• The amount of organic matter in soil greatly influences its biodiversity, structure, and ability to retain water.
• Organic matter improves soil health by enhancing nutrient availability, increasing water-holding capacity, and promoting good soil structure, which reduces erosion caused by wind and water.
• Ideal farmland consists of nutrient-rich soil that holds moisture effectively and resists erosion.
• Together with adequate water supply, good soil quality enables crops to grow efficiently and supports sustainable agricultural practices.
  • Nutrient-rich soil supports healthy crop growth and efficient agriculture.
  • Soil contains living organisms that decompose waste and break down pollutants.
  • Organic matter in soil affects soil biodiversity, structure, and water retention.
  • Good soil holds water well and resists erosion from wind and water.
  • Supports immune system to defend against disease
  • Soil quality and water availability are critical for successful farming

Function of Protein in the Body

• Found in every cell, tissue, and organ
• Digested into amino acids used to build and repair body proteins
• Involved in metabolism, transport, hormone production, and enzymes
• Provides energy: $4$ calories per gram
• Recommended daily intake: $10-35\%$ of total calories
• Common Protein Sources: Meat (chicken breast, beef), Fish and seafood (salmon, tuna), Eggs, Dairy (Greek yogurt, cottage cheese), Plant-based (beans, peas, lentils, nuts, seeds, soy products, chickpeas)

Food Safety: Thawing Meat, Bacteria Locations

• Safe Thawing of Meat

  • Never thaw meat at room temperature (on the counter) because the outside of the meat can enter the danger zone ($40°F–140°F$ or $5°C–60°C$) where bacteria multiply rapidly, increasing the risk of foodborne illness.

• Safe thawing methods include:
  * In the refrigerator: This is the safest method; meat thaws slowly while staying at a safe temperature (below $4°C$).
  * In cold water: Place meat in a sealed plastic bag and submerge in cold water, changing the water every 30 minutes to keep it cold. Cook immediately after thawing
  * In the microwave: Use the defrost setting, then cook immediately after thawing since parts of the meat may start to cook during this process.

Locations Where Bacteria Grow

• Bacteria commonly grow on:
  * Raw meats (beef, pork, poultry, lamb)
  * Seafood
  * Dairy products (milk, cheese) especially if left out at room temperature
  * Eggs
  * Improperly canned or processed foods

• Bacteria can also contaminate:
  * Kitchen surfaces and utensils (cutting boards, knives, countertops) especially when used for raw meat and then reused for other foods without proper cleaning.
  * Hands—proper handwashing is essential after handling raw meat.

• Cook meat to the recommended safe internal temperature to kill bacteria.

Geography and Crop Growth

• What Is Agriculture?
  • The science, art, and business of cultivating soil, growing crops, and raising livestock.
  • Influenced by geographic (physical land features, climate), social, economic, and political factors.
• Topography (Physical Land Features)
  • Topography includes mountains, valleys, and bodies of water.
  • Affects what crops/animals can be raised
    • Land slope, elevation, and sun orientation.
    • Rocky or flat soil, drainage quality (well-drained vs swampy).
    • Flat, fertile land = ideal for crops like grains
    • Hilly or non-arable land = better for grazing livestock
    • Fruits/vegetables often need specific drainage and sun exposure
• Climate
  • Climate = long-term average weather (temperature, humidity, wind, etc.)
  • Different crops need specific temperature ranges, humidity, and sunlight.
  • Climate change affects agriculture
    • Altering rainfall and growing conditions.
    • Increasing risks of droughts, floods, heatwaves.
    • Making farming unpredictable in some regions
• Water Supply
  • Agriculture uses 70% of human water use.
  • Amount of rainfall and freshwater access affects crop selection and growth.
  • In dry regions, irrigation (pipes, ditches) is used to grow crops.
• Soil Quality
  • Healthy soil = base of agriculture.
  • Rich in organic matter → holds water well, supports plant growth.
  • Soil biodiversity helps break down waste and pollutants.
  • Poor soil = low yields or crop failure.
• Natural Disasters
  • Disasters like droughts, floods, earthquakes, and volcanic eruptions can destroy crops and disrupt food supply.
  • Impact depends on:
    • Severity of the event.
    • If it hits a major food-producing region.
    • Timing (e.g. during the growing season = worst case).

Function of the Gallbladder and Small Intestine

• Small Intestine Functions
  • Main site for digestion and nutrient absorption.
  • Breaks down carbohydrates, proteins, and fats with the help of enzymes.
  • Absorbs nutrients into the bloodstream through the intestinal walls.
  • Moves food along the digestive tract through muscle contractions (peristalsis).
  • Works closely with bile (from gallbladder) and pancreatic juices to digest food.
• Gallbladder Functions
  • Stores and concentrates bile, a digestive fluid made by the liver.
  • Releases bile into the small intestine (specifically the duodenum) when fat is present in food.
  • Bile helps break down and digest fats efficiently.
  • Supports the absorption of fat-soluble vitamins (A, D, E, K).

Water Access and Agriculture

• Water is essential for agricultural production — without it, crops can’t grow.
• Agriculture uses about 70% of all water used by humans.
• Rainfall and freshwater availability directly affect:
  * Which crops can be grown
  * How much food can be produced
• Irrigation
  * In low rainfall areas, farmers use irrigation systems:
  * Installing pipes or drip systems
  * Digging ditches
  * Brings water artificially to crops that wouldn’t grow otherwise.
• Impact of Limited Water Access
  * Limited water leads to:
  * Lower yields
  * Reduced food supply
  * Strain on farmers and food security
  * In dry regions, droughts or climate change can cause big issues for farming.

Calcium Absorption Across Lifespan

• Childhood Need adequate calcium and vitamin d for strong bone and teeth development
• Adolescentes Calcium is critical to reach peak bone mass
• Adulthood Calcium is needed to maintain bone health, especially for women due to iron loss from menstruation
• Later Life Calcium is needed to prevent bone loss and osteoporosis
• Pregnancy Calcium is needed to help babies bone development and maintain mother’s bone health

Global Food Supply and Distribution

• Unequal Distribution of Food
  • Northern vs. Southern Canada comparison shows:
    • Major price differences (e.g., milk over $11$ in Nunavut)
    • Subsidized vs. non-subsidized areas (Nutrition North is not fully effective)
    • Families in remote or Indigenous communities face limited food access, despite living in a wealthy country
• Geographic & Climate Barriers
  • Climate change makes traditional food access unpredictable and dangerous:
    • Melting ice, wildfires, permafrost thaw, shifting animal patternsDisrupts Indigenous food
    • systems and forces reliance on expensive store-bought food
• Poverty & Food Insecurity
  • Poverty forces families to buy cheaper processed foods instead of healthy options
  • Food banks, government subsidies, and school meal programs are listed as essential supports
  • Examples like the Breakfast Club of Canada and Nutrition North show government or community attempts to fix distribution issues
• Health Impacts
  • Poor nutrition linked to long-term problems:
    • Anemia and Type 2 Diabetes
    • Stunted growth and cognitive delays in children
    • These consequences affect entire generations, perpetuating the cycle of poverty
• Systemic & Colonial Roots
  * Ongoing effects of colonialism (Indian Act, forced relocations, land loss)
  * Prevent Indigenous communities from accessing land and traditional food systems
  * Shows that distribution issues are not just logistical, but political and historical
• Solutions & Interventions
  * Indigenous-led projects: gardens, freezers, co-management of land
  * Improvements to programs like Nutrition North
  * Education, policy reform, and community empowerment
  * Emphasis on food sovereignty, not just aid