Stratford Chefs School Nutrition Course – Week 10

Today’s Topics – Week 10 Key Concepts from Week 9 Review test #2 Glycemic Index Diabetes Vitamins

Key Concepts from Week 9 CHO role in the body 3 major types –What are the building blocks CHO requirements –AMDR for Total Carbohydrates What foods would provide each carbohydrate? Questions about the high fibre assignments?

Test #2 – Review Average: 27/40 = 67.5%

Group #3 Carbohydrates in Health & Disease

Glycemic Index

Lactose Intolerance Important to have a medical diagnosis

Diabetes Review sugar digestion Three types of diabetes

Dietary Management of Diabetes Regular meals Set amount of carbohydrate at meals Lower saturated and trans fat

Vitamins Essential nutrients NOT a source of energy Needed in small amounts from the diet Role in the body –Facilitators or helpers Enzymes and co-enzymes –Prevent very specific nutrition deficiencies –Useful in preventing certain diseases

Group #4 Fat Soluble Vitamins

Absorbed and transported along with fat Need to be packaged with protein to travel through the blood stream Can be stored in the liver and fatty tissues therefore more likelihood of toxicity

Vitamin A Can be toxic in large amounts Don’t take more than RDA Many supplements have 5000 IU Beta-carotene is a pre-cursor of Vit A Food sources: –Vitamin A: Milk products, liver, egg yolks –Beta-carotene: spinach, carrots and pumpkin.

Vitamin E Important antioxidant –Bodies primary defense against oxidation Protecting the lipids and other important components of cell and cell membranes Food Source: nuts and seeds, green leafy vegetables, wheat germ and vegetable oil.

Vitamin D Works with other nutrients and hormones to maintain calcium levels in blood and bone Conditionally essential Can be made in the skin by exposure to sunlight –Requires min of full-body exposure at noon –Sun rays not strong enough in Canada from October to March Growing concern people aren’t getting enough Food sources: scares – milk, margarine, egg yolks and high fat fish

Vitamin K Made primarily by intestinal tract Necessary for blood to clot normally Babies given a shot of Vitamin K at birth because intestinal bacteria are not producing vitamin yet Food sources: dark green vegetables, milk and egg yolks

Group #5 Water Soluble Vitamins

Dissolve in water –Easily absorbed directly into blood stream Not stored in large quantities –Excess intakes are excreted in urine –Less likely to be toxic More sensitive to heat and light

B Vitamins in Concert Play an important role in metabolism and help our bodies use energy from food.

Folate or Folic Acid Reduces the risk of neural tube defects in unborn baby Benefits in first 20 days of pregnancy Cannot get sufficient folic acid to prevent NTD from food alone –Women of childbearing age should take MV containing 0.4 mg Food sources: green leafy vegetables, legumes and peas, fruits, enriched and whole grain breads

Vitamin C Helps with iron absorption Helps fight infection. Important for scar tissue and bone growth. Food Source: citrus fruit, cabbage type vegetables, dark greens, cantaloupe, strawberries and peppers.

Food vs. Supplement Aim to get most through food Most studies showing benefits of vitamins done with food not supplements Times when supplements are/may be necessary