Stratford Chefs School Nutrition Course – Week 7

Key Concepts from Week 10 Identify the CHO link to conditions such as lactose intolerance and diabetes Glycemic Index – how to make better choices Vitamins – main functions –Water vs fat soluble –Vitamin K, A, D, Folic Acid

Minerals A compound which consists of elements other than carbon. Inorganic structure (does not contain carbon) Not metabolized (changed) Function Electrolytes (sodium, potassium, chloride) regulate fluid balance Body’s pH balanced (acid-base) Conduct nerve impulses Involved in muscle contractions (heart beating) o Structure to body (bones and teeth) NOT a source of energy

Mineral Categories Major Minerals Trace Minerals

Major Minerals Need mg per day o Calcium o Chloride o Magnesium o Phosphorous o Potassium o Sodium o Sulfur

Trace Minerals Need less than 20 mg per day DRI Established : Iodine o Iron o Zinc o Selenium o Fluoride o Chromium o Copper o Manganese o Molybdenum (mo-lib-de-num) No DRI: o Arsenic o Boron o Nickel o Silicon o Vanadium

Iron Essential part of hemoglobin - Carries oxygen to every cell in the body 2 types of iron in food Heme iron - from animal sources Non-heme iron - from plant sources

Iron contd Low iron Feel tired and weak, look pale, may be short of breath In Children - affect ability to learn Particular problem for the following groups because often don’t eat large amounts of iron rich foods :  Children  Menstruating women  Vegetarian Iron absorption Heme iron is better absorbed than non-heme Affected by other dietary factors Vitamin C enhances absorption of plant and supplemental sources of iron Tea (60% reduction) and coffee (30-39% reduction) reduce absorption of iron within 1 hour of meal Compound called oxalate makes iron in some foods like spinach unavailable for absorption

Best source: meat, poultry, lake trout, clams, oysters Other sources: enriched pasta, rice, cereal, whole grains, legumes, dried fruit, nuts and seeds **Spinach

Calcium Major mineral making up bones and teeth Studies show women and children not getting enough Bone building Happens during first 2 decades of life Must build as much as possible during this period Maintaining bones After first 2 decades of life Constantly being turned over Goal to keep losses and deposits in balance

Bone loss: Increased risk as people age Particularly women at menopause Can develop into osteoporosis  Calcium intake, Vitamin D and weight bearing exercise all important in preventing osteoporosis Best sources: dairy products, enriched soy beverages,enriched OJ. Other sources: soy foods, whole grains, legumes, dark green vegetables (esp. broccoli, bok choy)

Sodium The main source of sodium in our diet is salt Important for maintaining normal fluid balance Helps transmit nerve impulses Influences the contraction and relaxation of muscles Kidneys regulate the amount of sodium in your body If sodium levels are too low, your kidneys will conserve sodium If sodium levels are too high, your kidneys will excrete the excess

If your diet continually provides too much sodium, your kidneys can: not eliminate enough causing sodium to build up in your blood. Sodium attracts water which increases your blood volume Increased blood volume increases the pressure in your arteries placing you at risk of developing hypertension (high blood pressure) which can lead to cardiovascular disease, stroke and kidney disease.

DRI Sodium Sodium needs for healthy adults years are: AI for sodium is 1500 mg/day UL for sodium is 2300 mg/day Most people eat at least 4000 mg of sodium a day. One teaspoon of salt (sodium chloride) contains 2,325 mg of sodium There are three main sources of salt/sodium in the average North American diet: –11% is added while cooking and eating –12% from natural sources eg. milk, meat and vegetables o 77% from processed and prepared foods eg. Big Mac, frozen dinners, soup and dill pickles.

Sea Salt and Kosher Salt Primary difference between sea salt, kosher and table salt is their taste and texture. Nutritionally there is no difference between the three.

Sodium Continued How do we know how much sodium is in the foods we eat?

As a general rule, you should eat foods low in sodium (less than 200 mg per serving). And stick to a daily total of no more than 1,500 mg. In fact, if most of us followed this simple rule, the rate of stroke and heart disease could drop by 30 per cent in Canada!

Soy sauce contains 1044 mg in 15 ml Ketchup 180mg in 15 ml (1tbsp) 1 dill pickle has 833mg of Na 1 cup vegetable cocktail has 933 mg of Na

How to cut you sodium intake –Eat more fresh and fewer processed foods –Read food labels –Reduce salt from recipes whenever possible –Limit high sodium condiments such as soy sauce, ketchup –Use other herbs, spices and flavourings.

Assignment Each of you record what you ate today, use super tracker or nutrition labels and total how much sodium you have consumed. What was your largest contributor? 15 minutes then we will discuss

Food vs. Supplement Aim to get most through food Food contains safe amounts Most studies showing benefits of vitamins done with food not supplements Food provides benefical substances in addition to nutrients Times when supplements are/may be necessary

Guidelines for safe supplementation Use for a real need, not to compensate for a poor diet Don’t exceed RDA or AI, unless under direct supervision of a doctor Use a multiple vitamin/mineral preparation as opposed to single supplements unless you really know what you are doing Never double up on supplements - more is not better Do your homework - know toxicity symptoms for what you are taking in case you start to feel unwell ALWAYS tell your doctor and pharmacist what you are taking because vitamins/minerals often interfere with prescription medications Keep supplements away from children Don’t get sucked in by claims of “natural, high potency, time release and stress formula” The cheapest store brand is often just as good as the expensive name brand

Phytochemicals Chemicals naturally found in plants NOT nutrients Affect taste, colour and flavour in food Some known functions –Antioxidants –Modify DNA reproduction (immune system) –Alter enzymes production

Some of the well-known phytochemicals are: lycopene in tomatoes, isoflavones in soy flavanoids in fruits They are not essential nutrients and are not required by the human body for sustaining life.

How Do Phytochemicals work? There are many phytochemicals and each works differently. These are some possible actions: Antioxidant - Most phytochemicals have antioxidant activity and protect our cells against oxidative damage and reduce the risk of developing certain types of cancer. Phytochemicals with antioxidant activity: allyl sulfides (onions, leeks, garlic), carotenoids (fruits, carrots), flavonoids (fruits, vegetables), polyphenols (tea, grapes). Stimulation of enzymes - Indoles, which are found in cabbages, stimulate enzymes that make the estrogen less effective and could reduce the risk for breast cancer. Other phytochemicals, which interfere with enzymes, are protease inhibitors (soy and beans), terpenes (citrus fruits and cherries). Interference with DNA replication - Saponins found in beans interfere with the replication of cell DNA, thereby preventing the multiplication of cancer cells. Capsaicin, found in hot peppers, protects DNA from carcinogens. Anti-bacterial effect - The phytochemical allicin from garlic has anti-bacterial properties. Physical action - Some phytochemicals bind physically to cell walls thereby preventing the adhesion of pathogens to human cell walls. Proanthocyanidins are responsible for the anti-adhesion properties of cranberry. Consumption of cranberries will reduce the risk of urinary tract infections and will improve dental health.cranberryurinary tract infections

Functional Foods Foods that contains natural substances that deliver a direct health benefit beyond basic nutrition Offer additional health benefits Contain bioactive compound –in or from a plant, animal or marine source. –The bioactive compounds can be added to food. Examples: Omega-3 eggs - lower triglycerides Bran Buds with Psyllium - lower cholesterol Soy products - contain isoflavones that affect specific hormones in blood Fatty fish - contain omega-3 fats that reduce triglycerides

Nutraceutical Isolated component of food that has a physiological benefit or can protect against some chronic disease –Often in a pill form Fish oil capsules Soy isoflavones pills

Electrolytes Potassium Sodium Chloride Major minerals work together to maintain fluid balance in body

Water Do not wait until you are thirsty to drink! Important nutrient!! Name foods that have a high water content?

Lettuce Watermelon Citrus fruit yogurt

Cooking to Preserve Vitamins Strategy for cooking –Use moderate temperatures –In or over a small amount of water –For a short period of time –Steaming vs. boiling

Assignment Group of 4-5 Create a dish, low in sodium, high in Iron How will it be cooked to preserve nutrients?

Break!!!!