NUTRITION 2102 Unit I Food Choices & Nutritional Needs
FOOD CHOICES What is your relationship with food? What are your favorite foods? Why? Why do you eat? Do you eat only because you are hungry? Where do you eat? When do you eat? With whom do you eat? Do your food choices differ, depending on the people you re with? Do you ever try a food, just because you see it advertised on TV?
FOOD CHOICES When you see food advertised, does it make you want to eat? Can eating certain foods become a habit? A strong craving for? An addiction? Is eating associated with certain activities and/or occasions? Does food availability affect what you eat? (At home, within the school and in community?) Do we, in NL, eat differently from people in other provinces?
FOOD CHOICES Does tradition play a role in what you eat? Thus, what are the major influences on your food choices? What are the categories?
SOCIETAL & MEDIA INFLUENCES Do you think that society and the media have an impact on food choices?
CATEGORIES FOR INFLUENCES ON FOOD CHOICES Family influences Peer influences Personal influences (food preferences, lifestyle, etc.) Psychological influences (emotional associations with food) Cultural influences (NL and aboriginal peoples) Ethnic influences Religious influences Media influences
JOURNAL ENTRY #1 How has your family influenced your personal eating habits? Have your habits changed as you gain more independence?
NUTRIENTS Carbohydrates Are the body s main source of energy. An important and unique example is dietary fibre. It is a mixture of plant materials that is not broken down in the digestive system. All forms of carbohydrates, except fibre, provide energy. Examples: Sugar, and starch.
SIMPLE CARBOHYDRATES Are a natural part of many foods. Also provides other nutrients such as proteins, vitamins, and minerals. Includes: Fructose found in fruits Maltose found in grain products Lactose found in milk products Sucrose found in plants such as sugar cane or sugar beets. Do not supply nutrients other than simple carbohydrates.
COMPLEX CARBOHYDRATES Are broken into two categories: dietary fibre and starches. Found in legumes, lentils, peas, potatoes, pasta, rice, breads, and corn.
FIBRE Insoluble Fibre Will not dissolve in water. Absorbs water and helps to move food through the large intestine at a normal rate. Promotes regular bowel movements and prevents constipation. Lowers the risk of colon cancer. Found in fruit and vegetable skins and in whole wheat or bran products.
FIBRE Soluble Fibre Dissolves in water. Increases the thickness of the stomach contents. May reduce blood cholesterol levels. Found in fruits, vegetables, legumes, peas, lentils, and oat products.
NUTRIENTS Fat Are a reserve supply of energy and act as a cushion to protect your heart, liver and other vital organs. Promote healthy skin and normal cell growth. Carries vitamins A, D, E, and K to wherever they are needed.
CHOLESTEROL Is not a fat. It is a fat-like substance present in all body cells. Needed for many essential body processes. Contributes to the digestion of fat and the skin s production of vitamin D. Adults manufacture all the required amount in the liver. Transported by lipoproteins (LDL and HDL).
CHOLESTEROL LDL Moves cholesterol from the liver to wherever it is needed by the body. Too much can lead to a build-up on artery walls. Therefore heart disease and stroke. HDL Picks up excess and returns it to the liver, to prevent harm.
NUTRIENTS Protein Are nutrients that help build, repair, and maintain body tissues. Also are a source of energy. Examples: Complete and incomplete
PROTEIN Complete proteins Supply all nine essential amino acids include meat, poultry, fish, eggs, milk products, and soy products. Most Canadians get the largest amount of their protein from animal sources. Health experts recommend that people get more of their protein from plant sources due to the fact they have less fat.
PROTEIN Incomplete proteins All foods from plant sources supply incomplete proteins (exception soybeans). Incomplete proteins are lacking one or more essential amino acids.
VITAMINS Vitamins Are chemicals that help regulate many vital processes and aid other nutrients in their jobs. Our bodies only require small amounts.
VITAMINS Water-soluble vitamins Dissolve in water Pass easily into the bloodstream in the process of digestion. Remain in the body a short time. Includes Vitamin C and the eight B Vitamins.
VITAMINS Folate Prevents birth defects. Helps the body use proteins. Builds red blood cells Green leafy vegetables, legumes, peas and fruit. Vitamin B12 Helps the body use carbohydrates, fats and proteins. Builds red blood cells. Required for a healthy nervous system. Meat, poultry, fish, eggs and milk products.
VITAMINS Vitamin C Helps heal wounds and resist infections. Aids in the absorption of iron. Works as an antioxidant. Citrus fruits, cantaloupe, kiwi, mango and strawberries.
VITAMINS Fat-soluble vitamins Absorbed and transported by fat. Stored in the fat and draw on these stores when needed. Includes vitamins A, D, E, and K.
VITAMINS Vitamin A Aka Retinol Maintains healthy skin, hair, mucous membranes, bones, and teeth. Milk products, liver, foods high in beta carotene.
VITAMINS Vitamin D Helps your body use calcium and phosphorous. Builds strong and healthy bones and teeth. Only vitamin manufactured by the body. The rest are derived from food. Egg yolks, higher fat fish (salmon and mackerel) Vitamin E Antioxidant Nuts and seeds, green leafy vegetables, wheat germ
VITAMINS Vitamin K Necessary for blood to clot normally. Green leafy vegetables, fruits, milk products, egg yolks, wheat bran and germ.
NUTRIENTS Minerals Are non-living substances that help the body work properly. In some cases become some of the body tissues such as bone. Needed only in small amounts. Examples: Calcium, phosphorus, sodium, potassium, iron, fluoride, iodine and trace elements.
MINERALS Calcium Needed for muscle contraction (ex. Heart) Helps build and maintain bones Milk products Phosphorous Builds body tissues and cells Releases energy from carbohydrates Meat, poultry, milk
MINERALS Magnesium Helps nerves and muscles work normally Whole grain products, nuts and seeds Iron Helps carry oxygen in the blood Helps your cells use oxygen Red meats, dried fruits, whole grains Iodine Responsible for the body s use of energy Iodized salt
MINERALS Copper Helps iron make RBC Helps the heart work properly Organ meats, nuts and seeds Zinc Fights infection Affects taste and smell Meat, whole grains Fluoride Strengthen teeth and prevent cavities Water
MINERALS Sodium Maintain fluid balance Helps with muscle contraction Table salt Chloride Fluid balance and nerve signals Table salt Potassium Fluid balance, heart beat Bananas and oranges
NUTRIENTS Water Is essential to life. It makes up most of your body weight.
JOURNAL #2 Page 262 #1, 3 and 6.
ASSIGNMENT #1 Create a pamphlet that demonstrates the role of a specific nutrient in our diet. Points to include: Function Food sources Dietary Reference Intakes or Recommended Daily Intakes Deficiency Excess Any other pertinent information.
TOPICS Folic Acid Vitamin B12 Vitamin C Vitamin A Vitamin D Vitamin E Vitamin K Calcium Phosphorous Magnesium Iron Fluoride Cholesterol Complete proteins Incomplete proteins Complex carbohydrates Sodium/potassium/chloride
JOURNAL ENTRY #3 Page 391, question #8
NUTRIENT SUPPLEMENTS Taking a daily vitamin/mineral supplement is common among Canadians. However, eating a healthy diet is MORE important than taking antioxidants, vitamins, and minerals in pill or powder form. Healthy foods have much more to offer than supplements alone. Handout: Should I be taking a vitamin & mineral supplement?
QUESTIONS 1. Why do pregnant women take folic acid? 2. Why should people drink milk? 3. Do smoker s need more vitamin C? 4. What are phytochemicals? Where are they found? 5. Does vitamins provide energy? 6. Can you overdose on vitamins?
NUTRIENT SUPPLEMENTS VS NON-NUTRIENT SUPPLEMENTS Nutrient supplements: Are vitamins and other nutrients that may not be necessary for healthy adults with an adequate intake of proper nutrients but are necessary in other circumstances. Vitamins, minerals and protein powders.
Non-nutrient supplements: NUTRIENT SUPPLEMENTS VS NON-NUTRIENT SUPPLEMENTS Are substances that are found in food that could potentially affect human health. Glucosamine, Echinacea, etc.
NUTRIENT SUPPLEMENTS ***Validity of information and reliability of websites are an issue especially when researching information on nutritional supplements.
ASSIGNMENT #2 Research and present your findings on two supplements. Compare the percentage of the DRI that would be obtained by using the supplements to the amount of the nutrient you would get from food intake for one day.
EATING WELL WITH CANADA S FOOD GUIDE Meets the nutritional needs of all Canadians four years of age and over. It is not appropriate for those under the age of two because the serving sizes are too large.
EATING WELL WITH CANADA S FOOD Four categories of the CFG Rainbow: Grain products Vegetables and fruits Milk and alternatives Meat and alternatives GUIDE
JOURNAL ENTRY #4 Place the following foods in the proper category of Canada s Food Guide. Categories Foods Vegetables& Fruits Carrots Eggs Grain products Cheese Pepsi Milk & Alternatives Almonds Bananas Meat & Alternatives Pasta Juice Other Peanut butter Moose Potato chips
CANADA S FOOD GUIDE Vegetables & Fruits 4 10 servings/day Provide beta carotene which our body uses to produce vitamin A. Also supply vitamin C, folate (vitamin B), and minerals such as magnesium and iron. Contain fibre, complex carbohydrates and are low in fat.
CANADA S FOOD GUIDE Grain Products 3 8 servings/day Supply complex carbohydrates, fibre, vitamins and minerals.
CANADA S FOOD GUIDE Milk & Alternatives 3 4 servings/day (Youth 9 to 18) High in protein, vitamins and minerals. One of the best sources of calcium.
CANADA S FOOD GUIDE Meat & Alternatives 1 3 servings/day Important source of protein, vitamins and minerals. Select lean meats, fish, and poultry without skin.
HOW MANY SERVINGS FROM EACH FOOD GROUP DO I NEED? Depends on: Your age Your body size Your activity level Whether you are male or female If you are pregnant or breastfeeding If you follow CFG you will get between 1800 and 3200 calories each day.
SERVING SIZES
GOOD NUTRITION & THE LIFE CYCLE The human life cycle is made up of five developmental stages: Prenatal Infancy Childhood Adolescence Adulthood
PRENATAL PERIOD Proper development during the prenatal period depends on the right nutrients. The fetus is powerless to control its nutrients needs. Responsibility for meeting these needs falls to the mother.
PRENATAL PERIOD A healthy woman with good eating habits before her pregnancy begins is more likely to have a safe pregnancy and a healthy baby. Poor eating habits can place the baby at risk for serious health problems.
PRENATAL PERIOD Teen pregnancy Teen pregnancies are at risk because teens need added nutrients for both themselves and the fetus. Poor eating habits can increase the risk of having a baby with a low birth weight (under 5 ½ pounds). Also it can cause physical or learning problems.
PRENATAL PERIOD Nutrients required for the healthy development of the fetus: Folic acid prevents birth defects Calcium & Vitamin D strong bones Iron carry oxygen in the blood Protein - Essential fatty acids
PRENATAL PERIOD Weight gain during pregnancy A healthy weight gain is usually 25 to 35 pounds. Women carrying twins may be advised to gain as much as 35 to 45 pounds.
INFANCY Two choices for feeding newborns: 1. Breastfeeding: Breast milk has the right amount and type of fat for a baby. The protein is more easily digested and absorbed than the protein in cow s milk.
INFANCY For the first three days after birth, the breast milk contains a special form of milk known as colostrum. Colostrum is a thick, yellowish fluid that is rich in nutrients and antibodies, substances that protect the baby from infection.
INFANCY Nutrients especially important during breastfeeding are: Iron Protein Calcium Vitamin D supplement for the baby
INFANCY 2. Bottle-feeding: infant formula can also provide good nutrition. The formula is usually made of cow s milk base. Vegetable oils and carbohydrates are added to make it similar to breast milk.
INFANCY For infants allergic to cow s milk, their formula can be made with a soybean base.
INFANCY After the first four to six months; the baby is ready for solid food. The solids are actually strained foods that are easy to swallow and digest. They are introduced one at a time. (Vegetables before fruit) That way food allergies can be detected.
INFANCY By the end of the first year, a baby can eat the same foods as the rest of the family, but in smaller amounts. Babies and toddlers have high energy requirements and need more fat in their eating plans than older children and adults.
YOUNG CHILDREN Never force children to eat everything on their plates when they are not hungry. Young children are active and growing. So it is essential that they receive a wide selection of nutritious foods from the four food groups.
YOUNG CHILDREN Food portions should be small. Many experts recommend beginning with 15mL (1 tbsp.) of food for each year of the child s life. During growth spurts, children may eat more than usual. At other times they may want less food.
YOUNG CHILDREN Children have very small stomachs that cannot hold very much food at one time. Therefore, they need to eat between meals with snacks to help supply enough energy and nutrients. Examples: yogurt, milk, fruit, wholegrained crackers, etc.
ADOLESCENCE The second most rapid growth period. There is an increased need for almost all nutrients. Many teens do not get enough calcium, zinc, iron, vitamin A, or vitamin C in their diets.
ADOLESCENCE Concerns: Skipping meals Peer influence on eating habits Media influences Energy balance & physical activity Fast food & serving sizes Nutrients required: folic acid, iron, vitamin A, calcium and protein.
ADULTHOOD Despite their decreased need for calories, adults still need their full share of nutrients. They can meet this demand by choosing a variety of low-fat, lowcalorie foods. Many adults don t realize that they have slipped into poor eating habits until they develop health problems.
ADULTHOOD Concerns: Lifestyle: activity level, smoking, alcohol and caffeine. Convenience foods and eating out. Energy balance
OLDER ADULTS Challenges to Meeting Nutritional Needs: Fixed incomes that are too low to provide enough nutrient rich foods. Those that live alone may dislike preparing a meal for one. They may be too frail to cook. Health problems that create nutritional risks (vision, osteoporosis, high blood pressure, Alzheimer s).
OLDER ADULTS Concerns: Health issues Mobility Fixed income and poverty Living alone
JOURNAL #5 Page 262 #7, 8 and 9
ASSIGNMENT #2 FOOD RECORD Identify foods that could be replaced with healthier choices. Devise a menu for one day that would meet the recommendations of Canada s Food Guide and your personal eating habits.