HFA4U EXAM REVIEW NUTRIENTS Macronutrient: body needs in large amount Micronutrient: required in small quantities ● Classified into 6 main groups ○ Water ○ Carbohydrates ○ Fats ○ Proteins ○ Minerals ○ Vitamins Needs ● ● ● ● PROTEINS ● ● ● WATER 8 glasses a day Essential to life as we are 50% to 70% water The most critical nutrient Food Sources: water, soups, beverages, meals Functions: Facilitates chemical reactions ○ Breaks down starches into glucose ○ Transports nutrients and waste ○ Lubricates saliva, tears, joints ○ Regular body temperature (37C) ● CARBOHYDRATES ● ● ● ● ● 55% of daily intake! Simple: One or two monosaccharides (sugar) Complex: Complex chain of ten or more molecules (grain, starches, fibre) Food Sources: most foods contain carbs ○ Sugar: white/brown, honey, milk, cereals ○ Starches: breads, cereals, pasta, grain products, potatoes ○ Fibre: vegetables, fruit, cereals Functions: Main energy source of energy for living things (except for fibre which is not digested) ○ Lowers blood cholesterol and controls blood sugar levels ○ Prevents digestive disorders VITAMINS Micro-trace amounts! ● Fat Soluble: DEKA ● Water Soluble: C (ascorbic acid), B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), vitamin B12 ● Sources: ○ Vegetables ○ Fruit ○ Meat ○ Eggs ○ Whole-grain ○ Dried peas and beans ○ Cod liver oil ○ Sun ● Functions: ○ Regulates chemical reactions in body ○ Released from carbs, fat, and protens ○ Maintains healthy blood ○ Helps body fight disease 10-15% of daily intake! ○ Complete Protein: contains all essential amino acids ○ Incomplete Protein: missing any of the essential amino acids Body can’t use incomplete proteins to build muscle; find foods high in complete proteins Food Sources: ○ Complete: meats, eggs, poultry, fish, eggs, milk products ○ Incomplete: breads, cereals, nuts, peas, beans Functions: Creates chains of amino acids ○ Amino acids: builds and maintains muscle and tissue ○ Make important compounds ■ Enzymes: speed up chemical reactions ■ Hormones: chemical messengers ■ Antibodies: defend against infection and disease ○ Secondary source of energy FATS 30% of daily intake! (10% saturated) ● Saturated/Trans Fat: Bad; raises the level of LDL cholesterol in blood ● Polyunsaturated: Lowers bad cholesterol levels ● Monounsaturated: Lowers bad cholesterol ○ Saturated fats are usually solid at room temperature; unsaturated fats are liquid ● Food Sources: ○ Saturated: foods of animal origin ○ Unsaturated: mostly fruits and nuts ○ Trans: cookies, chips, margarine ● Functions: ○ Cushions vital organs ○ Provides insulation ○ Concentrated energy source ○ Needed for vitamin absorption (DEKA) ○ Increases food taste, texture, aroma ○ Satisfied hunger since it takes more time to digest MINERALS ● ● ● ● ● ● Inorganic compounds (not created by living things) Not broken down within body Plants obtain from water/soil Animals obtain from plants/plant-eating animals Food Sources: Wholegrain cereal, nuts, legumes, leafy vegetables, milk, cereal, meat, seafood Function: ○ Growth/maintanece of body structure ○ Help enzymes ○ Aids nerve functioning and muscles FBI Two methods by which food may become contaminated: ● ● ● ● ● Direct contamination: contamination resulting from the exposure of foods to toxins Cross contamination: contamination resulting from the movement of harmful microorganisms from one place to another Bacteria: Dangerous micro-organism that can grow with or without air ○ Prefer a moist, warm environment. ○ Can be destroyed in boiling water or extremely high temperaturs ○ Kitchen is an ideal breeding ground Viruses: A simple biological entity that requires another living cell (a host) to grow Parasites: Lives in another organism and benefits from the relationship while the host suffers FBI Sources Symptoms What it can lead to Prevention tips Clostridium botulinum (CAN) Under processed foods, canned low-acid foods, untreated garlic, oil products Constipation, diarrhea, vomiting, fatigue, muscle weakness, blurred vision Paralysis, death Avoid sources E. coli (BEEF) Raw ground beef, undercooked meat, unpasteurized milk/apple cider, juice Abdominal cramps, diarrhea, vomiting, fever, kidney failure Brain damage, death Cook meat thoroughly and only buy pasteurized products Listeria (DELI) Icecream, deli meats, froyo, poultry, meat, seafood milke, cheese Headache, fever, chills, nausea, vomitting, diarrhea, and backache Avoid sources Salmonella (POULTRY) Raw, undercooked poultry, eggs, meat products, fish, dairy products, protein, fresh produce Cramps, nausea, fever, diarrhea Cook meat thoroughly and wash produce before preparing THERMOMETERS ● Use to check internal temperature of food THE 4 C’S 1. Clean: Everything used to prepare food should be cleaned before it is used to remove potential sources of contamination 2. Separate: Improper handling of raw meat, poultry, and seafood can lead to cross-contamination 3. Cook: Proper heating of food kills harmful microorganisms that can cause foodborne illnesses to develop 4. Chill: Food is chilled to slow down growth of bacteria IN TEXT CITATIONS ● ● ● Citations are placed in the context of discussion using the author’s last name and date of publication. When a work has no identified author, cite in text the first few words of the article title (“Barcelona to Ban Burqa,” 2010) STANDARD MEASURES KNIFE SAFETY ● ● ● ● ● ● ● Cut food with your hand in a claw shape Wash knives and other utensils in between every use and immediately after using Only use a clean knife to cut foods Always ensure that knives are sharpened Hand knife over to someone by allowing them to grab by handle Create boundary around yourself Cutting board BASAL METABOLIC RATE ● ● ● BMR: rate at which energy is used when organism is at complete rest Can be affected by genetic makeup, disease, diabetes, physical activity, age, sex Tends to decrease with age, beginning at 25 BMI BMI: Body mass index; not a direct measure of body fat but an indicator of health risk associated with under and overweight ● It may under/overestimate health risks in young adults who haven’t reached full growth, adults with lean body build, highly muscular adults, adults over 65, and certain ethnic/racial groups Overweight: greater than or equal to 25 Obesity: greater than or equal to 30 Healthy: 18.5 to 24.9 WORLD WIDE OBESITY ● ● ● ● ● ENERGY BALANCE ● ● ● Energy balance refers to the relationship between calories ingested and calories expended Positive energy balance consume more calories than expend Negative energy balance eat fewer calories than burned SUGAR ● ● ● ● Carbohydrates Sugar is often added to processed foods Nutrient Density: ratio of nutrients to calories in foods Empty Calories: calories that provide energy but not much nutritional value Worldwise obesity has nearly tripled since 1975 39% of adults over 18 were overweight in 2016 and 13% were obese Most of world’s population live in countries where overweight and obesity kills more people than underweight The prevalence of overweight and obesity among children and adolescents age 5-19 has risen dramatically from 4% (1975) to 18% (2016) Cause is an energy imbalance, globally: ○ Increased intake of energy dense foods high in fat ○ increase in physical inactivity due to increasingly sedentary nature of many forms of work, changing modes of transportation, and increasing urbanization CANADIAN OBESITY ● ● ● ● ● ● ● Obesity rates have tripled from 1975 to 2011 Spike in class 2 obesity 31% of Canadian children overweight/obese Highest rates (NFLD and NB) Lowest rates (BC and QUE) Associated Health Risks: diabetes, high blood pressures, cancers Double Burden Of Disease: not uncommon to find undernutrition and obesity existing side by side in same household, community, country NUTRITION NEEDS DURING LIFE CYCLE Stage ● Before Birth ● ● ● Infancy ● ● ● ● ● Childhood ● ● Adolescence ● ● Nutrient Needs Folic acid is critical for babies development Iron is important to support increased number of RBC needed to deliver O2 to fetus during pregnancy Omega-3 fatty acids are crucial to development of fetus More calories support growth ● ● Calorie needs relatively high Breast milk provides consistent nutrition and protection Breast milk should be primary source of food for infants Fat is necessary for brain growth ○ Under 2 years of age should drink full-fat dairy products ● Need energy/protein to support rapid growth Iron and vitamin D should be consumed in sufficient quantities ○ Common health concerns include anemia and vitamin D deficiency Milk (added with vitamin D), egg yolks, and fatty fish are good sources of vitamin D ● ● ● Proteins need to be a part of every meal Girls have a higher recommended intake of iron due to losing iron during menstruation ● ● ● ● ● ● ● ● Adulthood Other food choice considerations Pregnant women are at higher risk of developing FBI ○ Avoid hot dogs straight out of package, non-dried deli meats, raw/undercooked meats, unpasteurized dairy products, and raw sprouts Pregnant women should avoid mercury (can interfere with normal brain development) ○ Some fish can contain mercury Solid foods should be introduced one at a time (6 months) so if allergic it can be identified Honey can cause illness and should not be eaten from children under 1 year Solid foods allow infants to develop chewing/swallowing skills To prevent choking, foods should be mashed/cut Nutrient dense foods Sugar drinks should be avoided Increasing consumption of vegetables, fruits, legumes, whole grains Limiting consumption of fat, added sugar, and salt At least 60 min of activity everyday Psychological state can influence food choices People who are well rested tend to make better food choices Anger, confusion, and loneliness can make us more likely to overeat ● ● ● ● Adults need fewer calories Daily physical activity is important Iron/folic acid Nutritional concern ○ overconsumption of carbohydrates, fats, salts, and proteins ○ underconsumption of vitamins, minerals, fibre ● Cooking at home can help with portion control and reducing costs ● Consume foods high in nutrients but low in calories ○ Energy needs diminish w/ age Vitamin D, Vitamin B12, and diet high in fibre and adequate water intake can help aging digestive system and prevent constipation ● ● ● Reduce portion sizes Choosing nutrient-dense foods Avoid empty-calorie foods Older adults ● NUTRITIONALLY RELATED ILLNESSES Disease What is it? Risk Factors & Causes Type 1 Diabetes Pancreas does not produce enough insulin. Accounts for approximately 10% of diabetes cases in Canada. autoimmune disorder (body’s immune system attacks the cells that produce insulin). • Most cases are diagnosed in children or teens • Can be treated but not cured • The causes are not yet fully known • Genetics and environmental factors may play a role in the development of type 1 diabetes • Diet does not contribute to the incidence Type 2 Diabetes Type 2 diabetes occurs when the pancreas produces insufficient quantities of insulin or body does not effectively use the insulin produced. • Age: people over the age of forty are at increased risk • Weight: being overweight, especially if the excess weight is carried in the waist area; • Heredity: heredity, certain ethnic groups • Medical conditions (high blood pressure, high cholesterol, or other fats in excess in the blood) • Smoking • Gestational diabetes during pregnancy can result in type 2 diabetes later on Cardiovascular disease Refers to several different diseases • Ischemic heart disease: affects blood circulation in the heart muscle • Cerebrovascular disease: affects blood circulation in the brain • Peripheral vascular disease: affects blood circulation in the legs • Heart Failure: affects the pumping action of the heart in such a way that it cannot provide sufficient blood to the body; • Rheumatic heart disease: begins as a bacterial infection affecting the joints and heart valves • Congenital heart disease: is a defect in the structure of the heart Unavoidable Factors: • Age: the risk of heart disease increases with age • Sex: men are at greater risk of stroke than women until women reach menopause • Heredity: if family member had a stroke before age sixty-five or developed heart disease before age fifty-five • Ethnicity: Aboriginal + South Asian higher risk Lifestyle Factors: • Having high blood pressure • Having high blood cholesterol • Having diabetes • Being overweight • Being physically inactive • Smoking • Having high levels of stress Cancer There are many types of cancer (breast cancer, prostate cancer, skin cancer, and lung cancer). ● Treatments and life expectancy following a cancer diagnosis differ by type. Caused by a mix of factors including: • Smoking • Being overweight • Not being physically active • Being exposed to the sun for long periods • Heredity • Certain harmful substances and environmental risks Osteoporosis Disease that occurs when bones lose more density than normal and healthy bones and become thin, porous, and weak leading to increased risk of breaking a bone. Uncontrollable Factors: • Age: risk increases over the age of fifty • Sex: women are twice as likely as men to develop osteoporosis • Menopause: reaching menopause early • Family history of osteoporosis • Low body weight Lifestyle Factors: • A diet low in calcium • Vitamin D deficiency • Low levels of physical activity • Smoking • Excessive caffeine intake Chronic Kidney Disease Food Sensitivities Chronic kidney disease occurs when the kidneys are damaged or do not function properly for a period of three months or more. • The two most common causes of chronic kidney disease are diabetes and high blood pressure Other risk factors include: • Family history of hereditary kidney disease • Hemolytic uremic syndrome (HUS), a disease caused primarily by a strain of E. coli • Kidney injury in an accident • Kidney stones The overall term that describes any reaction a person has to a food that others can eat without any problems. The term includes food allergies, food intolerances, and chemical sensitivities Hygiene Hypothesis s uggests that allergies have become more common because cleanliness has increased (eg. changes in housing, taking antibiotics, and being vaccinated) ● Causes the immune system to overreact to substances that aren’t harmful. FOOD LABELS ● ● ● ● ● ● ● Must be on all prepackaged foods Help compare and choose products more easily Give you info on the amount of 13 core nutrients as well as the calories in an amount of food The daily value tells you if a product has a lot of little of a nutrient ○ 5% or less is considered a small amount ○ 15% or more is a large amount The ingredient list has all the ingredients ○ Listed by weight Choose less of fat, saturated/trans fat, sodium More fibre, vitamin a, calcium, iron CANADA’S FOOD GUIDE ● ● ● ● Instead of eating food from four groups, Canadians are now encouraged to follow three guidelines on: what to eat regularly, what to avoid, and the importance of cooking and preparing meals at home. What to eat: plenty of vegetables and fruits, whole grain foods and protein foods. Choose protein foods that come from plants more often. Water as the recommended "drink of choice." What not to eat: Consuming foods or beverages with added sugars has been linked to an increased risk of weight gain, excess weight and Type 2 diabetes. WEIGHT OF THE WORLD ● ● ● ● Visceral Fat: fat in abdominal area Obesogenic Environment: an environment that promotes gaining weight and one that is not conductive to weight loss Thrifty Gene: a genetic predisposition to hold on to calories Personal Responsibility: the responsibility that we put on people to not be obese without placing blame on the environment and other factors that promote eating DAILY BREAD FOOD BANK ● ● ● ● ● ● Established in 1983 to address the escalating poverty and hunger in Toronto ○ Meant to be temporary Last year almost 85,000 people in the GTA accessed a food bank monthly Up 8% since 2008 A large portion of individuals who visit DBFB are people who have lost their jobs or have had their hours reduced at their job DBFB clients: ○ Children 35% ○ Single Adults 41% ○ Children who go hungry once a week: 17% ○ Adults who go hungry once a week: 42% Many people are highly educated and/or are newcomers who cannot find work in their field ○ Graduated college/university 22% ○ Have a post graduate degree 4% ○ Hunger in the GTA is a result of lack of money not lack of food VEGETARIANS VS. VEGANS FOOD INSECURITY CYCLE Vegan: Only plant sources no dairy Lacto-vegetarian: Plant sources and dairy Lacto-ovo-vegetarian: Egg, plant sources and dairy Pescatarian: Can eat seafood, eggs, dairy, honey Semi-vegetarian: Sometimes poultry but not red meat WHY VEGETARIAN? ● ● ● ● ● Caring about how animals are treated (humanitarian) Health considerations (health) Concern for the environment (environmental) ○ Meat consumptions leads to water use, pollution/gas emissions, land use, and animal extinction Eating animals is wasteful (socioeconomic) Religious traditions (religious) HOW DO VEGANS GET NUTRIENTS? ● Protein (dried peas, beans, nuts, seeds) Fats (legumes, grains, veggies) Iron (grains, fruits, veggies) Calcium (legumes, green/leafy veggies, fortified soy milk) Vitamin B12 (fortified cereals, energy bars, supplements) VItamin D (fish, liver, egg yolk, supplements) ● ● Herbs are the leaves of the plant Spices come from the roots, bark, and seeds ● ● ● ● ● SPICES VS. HERBS FOOD RESTRICTIONS Food Restriction Forbidden Foods Halal Pork, blood, animals killed in violent way, alcohol Kosher Sea animals (excluding fish rodents, reptiles, insects, pigs), dairy products from meat that is kosher, can’t combine meat and dairy Fasting Abstaining from a certain kind of food for a period of time (sweets, alcohol) Hindu Many vegetarian, or do not eat beef because it is regarded as sacred but do eat milk, yogurt, dairy Vegetarianism Plant based diet and not eating meat BEST BEFORE DATES ● ● ● ● ● ● ● ● ● Not indicators of food safety You can buy and eat food after the best-before date has passed May lose some of its freshness, flavor, texture Apply to unopened products only Milk: 1 week Eggs: 3-5 weeks Ground beef: 1-2 days in the fridge and indefinitely in the freezer Store tomatoes and onions in a cool, dry cabinet Canned goods can be stored indefinitely BENEFITS OF BUYING LOCALLY ● ● ● ● ● ● ● Reduces food miles Fewer greenhouse gas emissions Fresher food Less food waste and packaging Builds connection with the people who grow your food More money into farmers pockets Key Terms: ○ Greenhouse Gases: a gas that contributes to the greenhouse effect ○ Pesticides: are chemicals that kill diseases/insects that can harm crops GMO CONCERNS GMO BENEFITS ● ● ● Canadian GM foods are mainly modified to be cold-resistant Some are created to be insect resistant. Resistant properties are meant to make them a long lasting solution to feed increasing population ● ● ● Cross-contamination GM seeds contaminating non GM seeds. Decrease diversity in crops Fewer seed varieties to feed the world GM Herbicide-tolerant crops increase the use and demand for herbicides, while decreasing biodiversity in the farm setting. ● Production: Hard for farmers to grow the correct amount of food Postharvest: Some apples may have wrong size, color, shape, weight, bruises Processing and Packaging: Skins, stems, core, etc are removed to make fruit trays or new foods (apple sauce, cider); blemishes are cut off ugly apples Transport and Retail: Ugly apples thrown out, retailers order excess apples Consumers: Consumers are misinformed about expiration dates ○ Greatest amount of food waste! STAGES OF AN APPLE BILL NYE’S OPNION ● ● ● ● ● ● DNA sequencing machines are so sophisticated so you can make predictions how GM plants will impact environment Population will grow to 10 billion and they will need to be fed with efficient genetically modified crops Scientists have discovered that genes are introduced between species naturally (sweet potatoes) Concerned about companies patenting ● ● ● ● AGRICULTURE TECHNIQUES Techniques Description Intercropping Sustainable agriculture in which 2 or more crops at the same time. Companion Growing (intercropping method) Crops are planted in close proximity to be able to support each other’s growth Crop Rotation Involves growing different crops in the same file over successive years No-tillage agriculture is when a machine called a seed drill makes holds in the untilled field and drops seeds into the holes. Tilling is the process of turning over the soil to put leftover organic matter from a previous crop back into the soil at the end of the growing season. ● New seeds are then planted. Benefits Disadvantages Support biodiversity and limit pest outbreaks ● Maximize space ● Suppress weeds, reduces need for chemical fertilizers and pesticides and increases yield Plants support each other in terms of the nutrients they provide ● Makes using machinery more difficult ● Difficult to harvest using machinery Changing the type of crop grown on the same land helps to control weeds, insects, and disease ● Replenishes soil nutrients and reduces water runoff and soil erosion Not tilling soil holds more moisture during dry periods ● More beneficial insects and wildlife are present ● Less airborne dust ● Savings in time, labor, amount of fuel used, and greenhouse gas emissions ● More economical to grow ● Improper implementation can cause the farmer great losses ● Lost ability to mechanically control weeds through tillage Risk of carrying over plant diseases It takes time to see the benefits ● ● ● FARMING METHODS AND KEY OBJECTIVES Agriculture Goal Rationale Disadvantages Conventional Grow large quantities of a single crop, and regrow it again every year. (monoculture) Costs are lower than if several different crops were grown on the same area. Increased crop yields. Does not lead to long-term, sustainable, food production. ● Depletes soil nutrients Soil erosion. ● Reduces the genetic variety of crops Sustainable To create a food system that is efficient, effective, viable, fair, and responsible. Helps improve the soil’s structure and fertility. ● Environmental health. ● Economic profitability. Cover crops: crops grown to protect and improve soil fertility and to suppress weeds. ● Make soil more productive without adding chemical fertilizer Cover crops and green manure take up the space on land that could be used for growing the crop they are trying to protect and nutritionalize. ● Limit land use. Decrease the quantities of crop harvest. Conservational Cause least possible soil disturbance. ● Keep permanent organic soil cover. ● Diversify crop rotations. Enables farmers to earn a living from the land while preserving or enhancing the natural environment. ● Valuing natural processes above and below the ground. CHEATING DEATH ● ● Taste, cost, and convenience determines eating decisions Mediterranean Diet: The foundation of the Mediterranean diet is vegetables, fruits, herbs, nuts, beans and whole grains. FOOD INSECURITY ● ● ● Chronic food Insecurity - Occurs when nutritious food is unavailable for long periods of time, leading to prolonged malnutrition and starvation. Temporary Food Insecurity - Occurs when sudden or unpredictable natural or economic event causes food to become unavailable. Seasonal Food Insecurity - Occurs when a regular natural or economic event causes food to become unavailable. CRAAP TEST ENVIRONMENT ISSUES ● ● ● Food production is responsible for ⅓ of greenhouse gas emissions Agriculture could raise the earth’s temperature by more than 15C above that in pre-industrial times Meat production equivalent to driving 15,000 km KEY COOKING TIPS 1. Evaluate your diet and health in relation to what you have learned about nutrition, food needs throughout the life cycle, and nutritionally related illnesses. a. Common on what you are doing well and what improvements you could make. b. Explore whether you may be vulnerable to any nutrionally related illnesses. ● What I am doing well: ● Proteins need to be a part of every meal (adolescents still growing rapidly) ■ I eat protein everyday ● Complete proteins (contain all essential amino acids) ■ I eat complete proteins ● 55% carbohydrates, 15% of protein, and 30% fat ■ I try to eat complex carbohydrates such as whole grain bread ■ I try to stay away from saturated fats or trans fat which can raise cholesterol ● Average woman needs around 2000 calories ■ I try to aim for that amount ● According to CFG I should eat plenty of vegetables and fruits, whole grain foods and protein foods. ■ I choose protein foods that come from plants more often. What I can improve upon: ● Girls have a higher recommended intake of iron due to losing iron during menstruation ■ I should eat more foods high in iron or take supplements ● Psychological state can influence food choices ■ When I get stressed out I tend to overeat ● People who are well rested tend to make better food choices ■ I should aim for at least 8 hours of sleep everyday ● Anger, confusion, and loneliness can make us more likely to overeat ■ I should take more steps to keep my emotions in check ● Overconsumption of food can lead to rising obesity levels ■ I should learn to deal with emotional levels to prevent emotional eating What am I vulnerable to? ● Cardiovascular disease because I am from the Philippines, which is a Southeast Asian country ■ My ethnicity: due to their higher risk for diabetes and high blood pressure, people of South Asian descent are at higher risk of developing heart disease or having a stroke ● Food Sensitivites: I am allergic to shellfish and sensitive to dust ■ The “Hygiene Hypothesis” suggests that allergies have become more common because cleanliness has increased. (eg. changes in housing, taking antibiotics, and being vaccinated) ■ Causes the immune system to overreact to substances that aren’t harmful ● Cancer because my grandpa had it ■ Heredity is a factor that can cause you to have a higher chance of getting it ● ●
