Food Safety & Nutrition Basics

• Food and nutrition are fundamental to health
• Food safety, macro/micronutrients, meal planning, and dietary guidelines are key components

Food Safety

• Food safety involves practices and procedures to prevent foodborne illnesses
• Key areas include cleanliness, separating raw and cooked foods, cooking to safe temperatures, and chilling food promptly
• Cleanliness includes washing hands and surfaces often to prevent the spread of bacteria, reducing the risk of contamination
• Separation is preventing cross-contamination by keeping raw meats, poultry, seafood, and eggs separate from other foods
• Cooking Temperatures include using a food thermometer to ensure foods reach safe internal temperatures
• Chilling means refrigerating perishable foods promptly prevents bacterial growth
• Proper storage is essential
• Foodborne illnesses symptoms include upset stomach, fever, vomiting, diarrhea, and dehydration

Macronutrients

• Macronutrients are nutrients that the body needs in large amounts to provide energy, support growth, and regulate bodily functions
• The main macronutrients are carbohydrates, proteins, and fats
• Carbohydrates serve as the body's primary source of energy
• They are broken down into glucose, which fuels cells, tissues, and organs
• Complex carbohydrates, such as whole grains, vegetables, and fruits, provide sustained energy and fiber
• Simple carbohydrates, such as sugary drinks and processed foods, offer quick energy but lack nutritional value
• Proteins are essential for building and repairing tissues
• Proteins are composed of amino acids, some of which the body cannot produce on its own
• Complete proteins, found in animal sources like meat, poultry, fish, eggs, and dairy, contain all essential amino acids
• Incomplete proteins, found in plant-based sources like beans, lentils, nuts, and seeds, must be combined to provide all essential amino acids
• Fats are important for energy storage, hormone production, and the absorption of fat-soluble vitamins
• Saturated fats, found in animal products and some plant oils, should be consumed in moderation
• Unsaturated fats, found in vegetable oils, nuts, seeds, and fatty fish, are beneficial for heart health
• Essential fatty acids, like omega-3 and omega-6, must be obtained from the diet

Micronutrients

• Micronutrients are vitamins and minerals that the body needs in small amounts for various physiological processes
• Vitamins are organic compounds that regulate metabolism, support immune function, and protect against cellular damage
• Fat-soluble vitamins (A, D, E, K) are stored in the body's fatty tissues
• Water-soluble vitamins (B vitamins and vitamin C) are not stored to the same extent and require regular intake
• Minerals are inorganic substances that play roles in bone health, nerve function, and fluid balance
• Major minerals (calcium, phosphorus, magnesium, sodium, potassium, chloride) are needed in larger amounts
• Trace minerals (iron, zinc, copper, iodine, selenium) are needed in smaller amounts
• Vitamin D helps the body absorb calcium, promoting bone health
• Iron is essential for the formation of hemoglobin, which carries oxygen in the blood
• Calcium is crucial for bone health, muscle function, and nerve transmission
• Potassium helps regulate blood pressure and muscle contractions
• Vitamin C supports immune function and acts as an antioxidant

Meal Planning

• Meal planning involves planning meals in advance
• Improves diet quality, reduces food waste, and save time and money
• Start by assessing your nutritional needs and dietary goals
• Consider factors such as age, sex, activity level, and any specific health conditions
• Plan meals around whole grains, lean proteins, fruits, vegetables, and healthy fats
• Include a variety of foods to ensure you're getting a wide range of nutrients
• Use shopping lists to make grocery shopping easier and more efficient
• Prepare meals in advance to save time during the week
• Portion control is important for managing calorie intake and preventing overeating
• Prepare larger batches of meals and portioning them out into individual servings
• Helps to control portions and avoid eating excess calories

Dietary Guidelines

• Dietary guidelines are evidence-based recommendations designed to promote health and prevent chronic diseases
• The Dietary Guidelines for Americans, published jointly by the USDA and HHS, provide advice for people ages two and older
• Key recommendations include following a healthy dietary pattern at every life stage
• A healthy dietary pattern includes a variety of vegetables, fruits, whole grains, fat-free or low-fat dairy, protein foods, and oils
• Limit intake of saturated fats, trans fats, added sugars, and sodium
• Consume less than 10% of calories per day from added sugars
• Consume less than 10% of calories per day from saturated fats
• Consume less than 2,300 milligrams per day of sodium
• Limit alcoholic beverages to 2 drinks or less a day for men and 1 drink or less a day for women
• Physical activity is important for overall health and should be incorporated into daily routines
• Regular physical activity helps maintain a healthy weight, reduce the risk of chronic diseases, and improve mental health
• Balanced diet provides all the nutrients your body needs