Essential Nutrients Overview

Essential Nutrients

• Carbohydrates: Organic molecules formed from glucose units (sugars, starches, fibers). Primary function is energy storage (short-term and long-term). Found in grains, legumes, fruits, and vegetables.
• Proteins: Organic molecules composed of amino acids. Essential for growth, repair, and maintenance of body tissues. Found in meat, fish, eggs, cheese, beans, and dairy.
• Fats: Organic molecules (triglycerides) composed of carbon, hydrogen, and oxygen. Primary functions: energy storage, cell membrane formation, vitamin absorption, hormone production (e.g., insulin). Found in butter, oil, cheese, meat, and some dairy products.
• Vitamins: Organic micronutrients vital for body functions like digestion, repair, and defense. Fat-soluble (A, D, E, K) and water-soluble (C, B vitamins).
• Fiber: Indigestible part of plant foods. Promotes digestion, regularity. Two types: soluble (lowers cholesterol) and insoluble (adds bulk to stool). Found in oats, apples, whole grains, and vegetables.
• Water: Compound of hydrogen and oxygen. Essential for transporting nutrients, waste removal, and bodily functions.

Foodborne Illnesses

• Listeriosis: Caused by Listeria bacteria. Found in various foods (fish, meat, seafood, fruits, vegetables, dairy). Symptoms: fever, nausea, cramps, diarrhea, vomiting, headache, muscle aches (appear 3 days after consumption). Prevention: thorough cooking, reheating, proper food handling.
• Salmonella: Caused by Salmonella bacteria. Found in raw/undercooked poultry, pork, beef, eggs, unpasteurized dairy. Symptoms: chills, fever, nausea, diarrhea, vomiting, cramps (appear 6 to 72 hours after consumption). Prevention: proper food handling, thorough cooking.
• Botulism: Caused by Clostridium botulinum toxin. Commonly associated with improperly canned low-acid foods (e.g., corn, beans). Symptoms: fatigue, dizziness, weakness, blurred/double vision, headache, nausea, vomiting, paralysis (onset 12-36 hours, but may be 6 hours, or up to 10 days post-consumption). Severe cases can be fatal. Prevention: don't eat dented/leaking cans, pressure can home-canning for low-acid foods, refrigerating foods properly.
• Clostridium perfringens: Bacteria affecting the intestines. Related to improperly stored, cooked, reheated foods. Symptoms: abdominal cramps, bloating, gas, diarrhea, nausea, loss of appetite, muscle aches (appear 6-24 hours after consumption, lasting up to 24 hours). Prevention: prevent foods from being in the danger zone, proper reheating, safe food handling practices.
• E. coli: Caused by Escherichia coli bacteria found in the intestines of animals. Foodborne illness often due to contaminated foods (e.g., raw beef, unwashed produce, unpasteurized dairy and juice, contact with animals). Symptoms: severe stomach cramps, diarrhea, vomiting (appear 3-4 days after consumption, lasting 1-10 days). Prevention: thorough cooking of foods, proper produce washing, hygiene, proper refrigeration of foods.

Consumer Choices

• Fair Trade: Movement ensuring fair wages to product producers. Certifications require producers to meet sustainable agricultural standards(limiting pesticide use, waste management, soil fertility, water, energy conservation).
• Organic Foods: Demand increasing, but supply constrained by higher production costs. Organic farming prioritizes environmental protection, biological diversity, recycling, and renewable resources.
• Packaging: Functions to protect, keep food fresh, and advertise. Over-packaging leads to waste of resources and environmental impact.

Poor Nutrition & Eating Habits

• Poor nutrition (e.g., excessive processed food, skipped meals, overeating) can lead to weight gain, chronic diseases (heart disease, diabetes), weakened immunity, and mood swings.
• Improving eating habits is crucial for overall well-being.

Digestion of Food

• Digestion begins in the mouth with amylase breaking down carbohydrates.
• Food passes through the esophagus, stomach (where churning and mixing with juices occur, producing chyme), and the small intestine (where absorption of nutrients occurs via villi).
• The liver, gallbladder, and pancreas aid digestion by producing bile and enzymes.
• Properly storing foods (cold/hot) is essential to prevent bacterial growth and illness.

Canada's Food Guide (2007-2019)

• 2007: Shift to include alternatives to dairy, recommended vitamin D supplements for older Canadians, prominence on fruits and vegetables, emphasis on activity.
• 2019: Elimination of serving sizes. Focus on eating plenty of vegetables, fruit, and whole grains; choose plant-based proteins more often. Food presented on a plate (50% fruits & vegetables, 25% whole grains, 25% proteins).

Macronutrients vs. Micronutrients

• Macronutrients: Nutrients needed in large quantities (carbohydrates, proteins, and fats) providing energy and growth.
• Micronutrients: Vitamins and minerals needed in small amounts for various bodily functions.

Nutritional Eating vs. Diet

• Nutritional eating: Balanced diet with necessary nutrients for health.
• Diet: Regular food consumption, potentially targeted to specific health goals.

Calorie Balance

• Positive: Calories consumed exceed energy used, leading to weight gain.
• Negative: Calories consumed are less than energy used, leading to weight loss.

High-calorie, Low-calorie, & Empty Calorie Foods

• High-calorie: Foods with large amounts of calories per serving (e.g., nuts, oils, avocados, sugary snacks).
• Low-calorie: Foods with relatively few calories per serving (e.g., fruits, vegetables, lean proteins).
• Empty-calorie: Foods that provide energy but lack essential nutrients. (e.g., sugary snacks, soda, fast food).

Disease Conditions

• Numerous disease conditions have nutritional components. This document has a variety of details on the relationships between these conditions and nutrition.

Nutritional Lifespan Stages

• Infancy, childhood, adolescence, adulthood, later life, and pregnancy have varying nutritional needs. The document outlines the implications.

Food Security & Food Banks

• Accessibility: Affordable and nutritious food is a fundamental need. Includes factors of physical access, economic affordability, and freedom from barriers (transportation).
• Availability: Consistent access to sufficient food.
• Adequacy: Food quality and quantity.
• Acceptability: Ability to obtain culturally/religiously appropriate foods.
• Sustainability: Maintaining the quality of land/water in food production.

Hunger in Canada (2024)

• Food bank usage is at an all-time high in March 2024, with over 2 million visits.
• Increased usage is seen in various demographic groups (children, single adults, seniors, employed individuals).

Body Image & Disorders

• Body image is a person's view of their own appearance, often influenced by media portrayals and personal factors.
• Anorexia nervosa and bulimia nervosa are eating disorders associated with body image issues. Anorexia is characterized by significant weight loss, while bulimia involves cycles of binge eating and purging.