Nutrition 2102

Nutrition 2102Unit 1: Food Choices and Nutritional Needs

Chapter 1: Our Food NeedsFood and HealthYour body uses food to supply it with the nutrients it needs for survivalNutrients: chemicals from food that your body uses to carry out its functions.

Nutrition: The study of nutrients and how they are used in the body

Practicing good nutrition is key to leading a good and healthy life

WellnessWellness: A way of thinking that encourages people to take responsibility for their own healthConsiders physical, emotional, and social health.Calculated by looking at:Food choicesPhysical activityAbility to manage emotionsHow you handle social situationsHow much sleep you get

WellnessGood wellness can provideImproved quality of lifeIncreased life spanGreater energy levelsStronger immune systemImproved self-confidence and self-esteemImproved relationshipsImproved ability to manage and control stress

Psychological Needs Psychological: Having to do with the mind and emotionsFood helps us meet our psychological needsSecurity and comfortA sense of belonging in social groupsFamily RelationshipsEnjoyment

Chapter 2: Why People Eat the Foods They Do

Influences on Food ChoicesFamilyPeerPersonalPsychologicalCulturalEthnicReligiousMedia

Family Influences on Food ChoiceSingle greatest influence on your food choicesYou learn as you grow what types of food you should eatFamilies influence how food is prepared (recipes/ingredients)Families often have food routines (Friday night pizza)

Peer Influence on Food ChoiceAs you grow older friends play an increasing role in food choiceNew foods at friends homes (Different cultural groups) You may start eating and drinking different things to fit into your peer groups. (Chips at recess, Energy drinks)

Personal Influence on Food ChoicesLifestyle: a persons typical way of life.How you spend your time and what is important to you influence how you eatCollege studentAthleteCouch potato

Values and PrioritiesIs living and eating healthy important?EmotionsDepression, stress, happiness all influence eating habits

Psychological Influences on Food ChoicesA persons psychological state can have an influence on food choicesLow self-esteem and depression can lead to poor food choices and even to eating disorders

Cultural Influences on Food ChoicesCulture: Shared customs, traditions, and beliefs of a large group of people.

Often influenced byGeography: People who live in a particuar region often eat the same (Mexican, Chinese, Newfie Fries)Heritage: People who share a common past often eat similar foodsReligion: People who practice particular religions often have similar diets (Kosher)Ethical Influences on Food ChoicesEthical: Is the food we eat morally good or correct.If it is processed was it processed in a factory that follows good labour laws?Were the animals treated fairly?Is it environmentally responsible?

These issues influence how some people eatVegetarianismFree range poultry and dairy

Religious Influences on Food ChoicesDifferent religions have different dietary habits.

Type of religionPractice or restrictionRationaleBuddhismRefrain from meat, vegetarian diet is desirableModeration in all foodsFasting required of monksNatural foods of the earth are considered most pureMonks avoid all solid food after noonIslam

Pork and certain birds prohibited Alcohol prohibitedCoffee/tea/stimulants avoided Fasting from all food and drink during specific periods

Eating is for good healthFailure to eat correctly minimizes spiritual awarenessFasting has a cleansing effect of evil elements

http://www.diet.com/g/religion-and-dietary-practicesMedia Influences on Food ChoicesThe media is all around us and plays a large role in what we eat.Advertisements tell us what we should be eating and why.NewspapersThe Yellow PagesMagazinesInternet MarketingRadioTelevisionOutdoor ads.Direct Mail

Media ContinuedAdvertising techniquesLimited Information: Encourages you to buy without actually telling you the whole storyPositive Images: Shows the product in a positive way, will get you friends, partners.Celeberity Endorsements: Have someone famous tell you how great the product isAppal to basic needs: Without this product you will not survive..Scare tactics: Without this product bad things will happen to youFalse claims: Make claims that are not trueInfomercials: Ads that look like t.v. shows.Nutrient NotesTypes of nutrients what will be discussed- carbohydrates (sugar, starch and fiber)- fat (saturated including trans fatty acids, mono and polyunsaturated) - protein (complete and incomplete) - vitamins (fat soluble A,D,E,K and water-soluble B complex and C )- Minerals (calcium, phosphorus, sodium, potassium, iron, fluoride, iodine and trace elements) - Water

Carbohydrates (sugar, starch and fiber)Function: Carbohydrates are a major source of energy and should account for 50% to 60% of calories consumed each day

Sources:found in whole grain cereals, flour, bread, rice, corn, oats, potatoes, and legumes.

Fat (saturated including trans fatty acids, mono and polyunsaturated)Function:Fats are a concentrated form of energy which help maintain body temperature, and protect body tissues and organs. Fat also plays an essential role in carrying the four fat-soluble vitamins: A, D, E, and K.

Sources: Found mostly in meat and dairy products, as well as some vegetable oils, such as coconut and palm oils (tropical oils)

protein (complete and incomplete)

Function:Protein is essential to the structure of red blood cells, for the proper functioning of antibodies resisting infection, for the regulation of enzymes and hormones, for growth, and for the repair of body tissue.

Sources:Meat, milk, cheese, and egg are complete proteins that have all the essential amino acids. Other sources of protein include whole grains, rice, corn, beans, legumes, oatmeal, peas, and peanut butter.

Vitamin AFunction:Vitamin A is needed for new cell growth, healthy skin, hair, and tissues, and vision in dim light.

Sources:Vitamin A is found in dark green and yellow vegetables and yellow fruits, such as broccoli spinach, turnip greens, carrots, squash, sweet potatoes, pumpkin, cantaloupe, and apricots, and in animal sources such as liver, milk, butter, cheese, and whole eggs.

Vitamin DFunction:Vitamin D promotes absorption and use of calcium and phosphate for healthy bones and teeth

Sources: Vitamin D is found in milk (fortified), cheese, whole eggs, liver, salmon, and fortified margarine. The skin can synthesize vitamin D if exposed to enough sunlight on a regular basis.Vitamin EFunction: Vitamin E protects red blood cells and helps prevent destruction of vitamin A and C

Sources:Vitamin E is found in margarine and vegetable oil (soybean, corn, safflower, and cottonseed), wheat germ, green leafy vegetablesVitamin KFunction: Vitamin Kis necessary for normal blood clotting and synthesis of proteins found in plasma, bone, and kidneys.

Sources: Vitamin K is found inspinach, lettuce, kale, cabbage, cauliflower, wheat bran, organ meats, cereals, some fruits, meats, dairy products, eggsVitamin BFunction: Thiamin is needed for energy metabolism and the proper function of the nervous system. Riboflavin is needed for energy metabolism, building tissue, and helps maintain good vision.

Sources: Thiamin is found in whole grains, soybeans, peas, liver, kidney, lean cuts of pork, legumes, seeds, and nuts. Riboflavin is found in dairy products, lean meats, poultry, fish, grains, broccoli, turnip greens, asparagus, spinach, and enriched food productsVitamin CFunction: Vitamin C is an antioxidant vitamin needed for the formation of collagen to hold the cells together and for healthy teeth, gums and blood vessels; improves iron absorption and resistance to infection.

Sources: Vitamin C is found in many fresh vegetables and fruits, such as broccoli, green and red peppers, collard greens, brussel sprouts, cauliflower, lemon, cabbage, pineapples, strawberries, citrus fruitsMinerals:Calcium PhosphorusSodiumPotassiumIronFluorideIodineCalciumFunction: Calcium is needed for healthy bones and teeth, normal blood clotting, and nervous system functioning

Sources: Calcium is found in dairy products, broccoli, cabbage, kale, tofu, sardines and salmon.

PhosphorousFunction: Phosphorus is needed for healthy bones and teeth, energy metabolism, and acid/base balance in the body

Sources: Phosphorus is found in milk, grains, lean meats, food additives

SodiumFunction: The body needs a small amount of sodium to help maintain normal blood pressure and normal function of muscles and nerves.

Sources: Sodium is found in table salt, baking soda, monosodium glutamate (MSG), various seasonings, additives, condiments, meat, fish, poultry, dairy foods, eggs, smoked meats, olives, and pickled foods

Potassium Function: Potassium is essential for maintaining proper fluid balance, nerve impulse function, muscle function, cardiac (heart muscle) function

Sources: Potassium is found in bananas, raisins, apricots, oranges, avacadoes, dates, cantaloupe, watermelon, prunes, broccoli, spinach, carrots, potato, sweet potato, winter squash, mushrooms, peas, lentils, dried beans, peanuts, milk, yogurt, lean meats.

IronFunction: Iron is needed for the formation of hemoglobin, which carries oxygen from the lungs to the body cells

Sources: Meat, dairy, beans, lentils, some fruits and vegetables. Many cereals are iron fortified

FluorideFunction: Small amounts of fluoride help reduce helps reduce cavities in children by more than half. Fluorides also help maintain bone structure.

Sources: Food prepared in fluoridated water contains fluoride. Natural sodium fluoride is in the ocean, so most seafood contains fluoride. Tea and gelatin also contain fluoride.

IodineFunction: Iodine isneeded for the normalmetabolismof cells. It is also needed for normal thyroid function, and for the production of thyroid hormones

Sources: Iodized salt, seafood, dairy products are all sources of iodine.

Water

Function: Wateris a carrier, distributing essential nutrients to cells, such as minerals, vitamins and glucose.Waterremoves waste products including toxins that the organs' cells reject, and removes them through urines and faeces.

Sources: Water can be consumed through drinking it or eating foods with high water content. Watermelon is 92% water, cucumbers 96%. Can also be found in vegetables, fruit, meat, fish, eggs, soups.

Supplements or Food.Taking a daily vitamin/mineral supplement is common among Canadians. Despite this, eating a healthy diet is more important than taking antioxidants, vitamins, and minerals in pill or powder form. Healthy foods have much more to offer than supplements alone

Nutrient supplementsNutrient Supplement: A dietarysupplementis intended to providenutrientsthat may otherwise not be consumed in sufficient quantities

These include vitamins, minerals and protein powders

Non-nutrient supplements

Non Nutrient Supplements: A dietary supplement that provides the body with substances that are intended to improve the function of the body in some way.These include Glucosamine, Echinacea, caffeine, guava.

Canadas Food GuideSee alternate Powerpoint.Pregnancy Notes

The following nutrients are of particular concern for the healthy development of the fetus:Folic acidCalcium and Vitamin DIronProteinFatty acids

Breastfeeding Notes

Nutrients especially important during breastfeeding include:IronProteinCalciumVitamin D supplement for baby

Nutrients important for a breastfeeding mom include those similar to during pregnancy, with increased caloric intake and increasedfluid intake.

Infant Feeding Notes

Good nutrition is crucial for optimal growth and development, especially during the first year of life.Some areas of concern are: BreastfeedingFormula feedingRequired supplementationThe introduction of solid foodsWhen to introduceThe sequence of foods introducedtypes (homemade, commercial)Foods to encourage: foods high in fibre, low sugar and saltAppropriate portion sizes

Preschool Age Children Notes

Nutrients especially important during this stage of growth and development:ProteinCalciumIronVitamins

Concerns to address:Development of a positive attitude towards foodLikes and dislikes of young children (taste, texture, color, aroma)Fluctuations in appetite related to growth spurtsProviding a variety of foods from Eating Well with Canadas Food GuideAppropriate portion sizesHealthy snacks

Early Childhood Notes

This is the time when good eating habits can be reinforced.Concerns to address:Eating breakfastNourishing snacksServing size of foodsPeer influences

Puberty/Adolescence Notes

This a period of rapid growth second only to that experienced in infancy.

Concerns to address:Skipping meals.Peer influence on eating habits.Media influences.Specific nutrients: folic acid, iron, vitamin A, calcium and protein.Energy balance as it relates to physical activity.Fast food and serving size

Adulthood Notes

Nutrient needs remain constant throughout the adult years; however, as the metabolic rate decreases caloric needs are less.Concerns to address:Lifestyle: activity level, smoking and alcohol, caffeine.Convenience foods and eating out.Energy balanceHealth concerns obesity, hypertension, heart disease, diabetes

Seniors Notes

Concerns to address:

Health issues - deteriorating health, decreased appetite, dental healthMobility - ability to purchase and prepare foodFixed income and povertyLiving alone - preparing nutritious meals for one person