Nutrition This lecture will cover the essential aspects of nutrition. The subject of nutrition is very deep so it cannot be expected for students to get all the information they need to know. This lecture should instill in them some basic information and motivate them to seek additional information on their own. 2

WHAT DO YOU KNOW ABOUT NUTRITION?

Nutrition Not just food. Covers all the processes and systems too like the digestive system, respiratory system, cardiovascular system, and the urinary system.

Food and its use by the body

Food is any substance that is ingested and sustains life Food (yum) Food is any substance that is ingested and sustains life Different countries have different preferences

Food is broken into Classes of Nutrients Nutrients are essential dietary factors used by the body to meet important needs: Proteins Carbohydrates Fats Water Vitamins Minerals These are the 6 classes of nutrients. Each nutrient plays a different role and is required for life.

Proteins are large chains of amino acids Protein Description Proteins are large chains of amino acids There are two primary sources of protein. Animal protein is considered “complete” because it has all of the essential amino acids and other non-essential ones. Vegetable protein is considered an “incomplete” source because it doesn’t contain all of the essential amino acids. This is why vegetarians must consume a variety of foods to get the protein they need. This slide shows conceptually how amino acids are linked together to make proteins. By linking the amino acids in different orders the protein takes on different properties.

Used in growth and repair of tissue (mitosis) and to provide energy Protein function Used in growth and repair of tissue (mitosis) and to provide energy There are two primary sources of protein. Animal protein is considered “complete” because it has all of the essential amino acids and other non-essential ones. Vegetable protein is considered an “incomplete” source because it doesn’t contain all of the essential amino acids. This is why vegetarians must consume a variety of foods to get the protein they need. This slide shows conceptually how amino acids are linked together to make proteins. By linking the amino acids in different orders the protein takes on different properties.

Protein Sources from meats, dairy, eggs, fish, nuts, legumes (chick peas), tofu, grains There are two primary sources of protein. Animal protein is considered “complete” because it has all of the essential amino acids and other non-essential ones. Vegetable protein is considered an “incomplete” source because it doesn’t contain all of the essential amino acids. This is why vegetarians must consume a variety of foods to get the protein they need. This slide shows conceptually how amino acids are linked together to make proteins. By linking the amino acids in different orders the protein takes on different properties.

Carbohydrate description Composed of a single sugar molecule OR a chain of sugar molecules (usually end in –ose) There are two different types of carbohydrates. Simple and complex carbohydrates are both composed of glucose or fructose molecules but they differ in how they are put together. Simple carbohydrates exist as independent glucose or fructose molecules whereas complex carbohydrates are connected in chains. Because of these differences simple and complex carbohydrates are processed very differently by the body (discuss insulin effect from simple carbos) With the exception of fruit simple carbohydrates are typically known as “empty calories” because they contain nothing but calories. Complex carbohydrates, on the other hand, contain a variety of vitamins, minerals and fiber.

Carbohydrate function Provide energy (E) for the body There are two different types of carbohydrates. Simple and complex carbohydrates are both composed of glucose or fructose molecules but they differ in how they are put together. Simple carbohydrates exist as independent glucose or fructose molecules whereas complex carbohydrates are connected in chains. Because of these differences simple and complex carbohydrates are processed very differently by the body (discuss insulin effect from simple carbos) With the exception of fruit simple carbohydrates are typically known as “empty calories” because they contain nothing but calories. Complex carbohydrates, on the other hand, contain a variety of vitamins, minerals and fiber.

Monosaccharides and Disaccharides Carbohydrate sources Monosaccharides and Disaccharides (faster to digest) - in pop, candy, sweets, fruit Polysaccharides (starch) (longer to digest) -in grains, vegetables, legumes There are two different types of carbohydrates. Simple and complex carbohydrates are both composed of glucose or fructose molecules but they differ in how they are put together. Simple carbohydrates exist as independent glucose or fructose molecules whereas complex carbohydrates are connected in chains. Because of these differences simple and complex carbohydrates are processed very differently by the body (discuss insulin effect from simple carbos) With the exception of fruit simple carbohydrates are typically known as “empty calories” because they contain nothing but calories. Complex carbohydrates, on the other hand, contain a variety of vitamins, minerals and fiber.

Explain the trend and suggest why it is happening. 20 40 60 80 100 C A R B O H Y D T E S SIMPLE COMPLEX 1905 1955 2005 P N 65% 35% 50% 45% 55% This chart shows the trends in carbohydrate consumption over time. Note the progressive decline in the consumption of carbohydrates

Muffin movie

Also called lipids- composed of 3 fatty acids and 1 glycerol molecules Fat description Also called lipids- composed of 3 fatty acids and 1 glycerol molecules These are the major sources of fat in the body. The difference between saturated and unsaturated fats can be explained with the diagram. The diagram shows an unsaturated fat because the carbon chain can accept hydrogen bonds instead of the carbon-carbon double bond.

Fat function as energy storage for the body, building blocks for hormones and cell membranes, protect organs and insulate body These are the major sources of fat in the body. The difference between saturated and unsaturated fats can be explained with the diagram. The diagram shows an unsaturated fat because the carbon chain can accept hydrogen bonds instead of the carbon-carbon double bond.

Fat Sources Dairy products (milks, butter), veg. oils, fatty meats/fish, deep fried food, eggs, nuts These are the major sources of fat in the body. The difference between saturated and unsaturated fats can be explained with the diagram. The diagram shows an unsaturated fat because the carbon chain can accept hydrogen bonds instead of the carbon-carbon double bond.

List Ways that you can Reduce your Fat Consumption Low fat cooking methods Minimize processed foods Use better cuts of meats Use low fat alternatives Decrease use of condiments White rather than red meat Follow these steps to reduce fat content in the diet.

Water description Simple molecule 70% of human body Water is the most important nutrient in our diet. We would die much quicker without water than we would without food. Drink at least 8 glasses per day. 9

Transports nutrients and waste Regulates body temperature Water functions Transports nutrients and waste Regulates body temperature Essential for chemical reactions Water is the most important nutrient in our diet. We would die much quicker without water than we would without food. Drink at least 8 glasses per day. 9

Vegetables and veggie juice Soups Milk and other drinks Water sources Fruits and fruit juice Vegetables and veggie juice Soups Milk and other drinks Bonus Q: What is happening to the light in the picture? Water serves a variety of functions in the body

Water movie

Substances body need in small amounts Vitamin description Substances body need in small amounts Vitamins

Contribute to chemical reactions Help with E production Vitamin functions Contribute to chemical reactions Help with E production Help fight off infections by strengthen body Repair damaged tissue Vitamins

Fruits, veggies, dairy, whole grains, eggs, liver (yuck) Sources Fruits, veggies, dairy, whole grains, eggs, liver (yuck)

Mineral description Substances of mineral origin- (see periodic table) found in foods that are essential to life processes Minerals

Building tissues (bones and teeth) Maintaining fluid balance Mineral functions Building tissues (bones and teeth) Maintaining fluid balance Helping muscles contract Transport Oxygen (O2) in the blood Minerals

Dairy products, legumes, seafood and fish, fruits, vegetables Mineral sources Dairy products, legumes, seafood and fish, fruits, vegetables e.g. Calcium, Potassium, Sodium, Phosphorus, Iron Minerals

Let’s Do Lunch Activity DO NOT WRITE ON THE ORANGE PACKAGES In groups of 2, use the package to help you answer the questions on the “Let’s Do Lunch!” paper (back and front).

Low fat movie

A closer look at nutrients Lab Create the hypothesis BEFORE you start the lab (class before) Make sure you refer to your hypothesis when you write your conclusion. This is also a large lab. DO NOT try to do this the night before it is due.

The Body’s Needs

The body’s energy needs Every individual has his or her energy requirements: Based on age, sex, weight, physical activity, and health Measured in joules (J) but will also hear of Calories (Cal) 1 Cal = 4000J (or 4 kJ)

adolescent girls need between 7 200- 9 600 kJ of E per day Adolescent boys need between 8 800- 12 800 kJ of E per day

Energy Value of Foods The energy that the body gets from food: Carbohydrates 4 cal/g 17 kJ/g Protein 4 cal/g 17 kJ/g Fats 9 cal/g 37 kJ/g This slide shows the calorie content of different food stuffs

Recommended Dietary Intake CARBS CARBS (55% or 340g) (complex) FAT FAT (30% or 85g) PRO PROTEIN (15% or 93g) Recommended levels

Fibre comes from complex carbohydrates, fruits and vegetables All-Bran anyone? Fibre comes from complex carbohydrates, fruits and vegetables We can’t digest it so it doesn’t give us E It cleans out intestines (this helps to prevent cancer), and stimulates intestinal contractions

How can you get more fibre into your diet? Switch from refined grains (white flour) to whole wheat flour products e.g. Pasta, bread Don’t peel vegetables unless necessary (most fibre is in the skins e.g. Potatoes) Switch breakfast cereals to less refined kinds e.g. Froot loops (notice the spelling of fruit = no fruit at all) to muesli or granolas

How can you make sure you are eating properly?

Reading Nutrition Labels By law, food labels must contain certain things. Some of the legal requirements are:

Must list (may contain...) for potential allergens like peanuts List of ingredients List starts with the ingredient of the largest amount and continues to the ingredient of the smallest amount. Must list (may contain...) for potential allergens like peanuts

Only became law as of December 2005 Nutrition Label Only became law as of December 2005 Displays the nutritional information contained in the product in grams and % of the Recommended Daily Intake (RDI) that is in one serving of that product.

Nutrition Label looks like this Size of recommended portion Number of servings per package Calories per serving Amount of nutrients by weight and % of RDI % of RDI for vitamins

DO NOT MOVE THE FOOD PACKAGES Food Label Activity Go to the food package stations and collect information from the food labels onto your chart. DO NOT MOVE THE FOOD PACKAGES We will discuss the results on the board.

reading On the menu

Canada’s Food Guide A government document designed to assist Canadians in making a more informed decision on food choices and combinations. If Canadians can be taught to eat healthy foods and exercise mildly, it will reduce the strain on the Socialist Health Care System that is in place (Medicare)

This is an additional image of the CFG

Handout on food diary

Hand out Menu Planners

Pg. 194 Q 1-3

GIZMO on nutrients