1. 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

2. WHAT DO YOU KNOW ABOUT NUTRITION?

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

4. Food and its use by the body

5. 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

8. 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.

9. 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.

10. 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.

11. 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.

12. 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.

13. 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.

14. 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.

15. 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 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

16. Muffin movie

17. 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.

18. 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.

19. 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.

20. 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.

21. 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

22. 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

23. 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

24. Water movie

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

26. 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

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

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

29. 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

30. 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

31. 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).

32. Low fat movie

33. 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.

34. The Body’s Needs

35. 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)

36. adolescent girls need between 7 200- 9 600 kJ of E per day
Adolescent boys need between kJ of E per day

37. 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

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

39. 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

40. 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

41. How can you make sure you are eating properly?

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

43. 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

44. 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.

45. 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

47. 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.

48. reading
On the menu

49. 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)

50. This is an additional image of the CFG

51. Handout on food diary

53. Hand out Menu Planners

54. Pg Q 1-3

55. GIZMO on nutrients