Unit 1 - Basics of Nutritional Sciences PDF

Unit 1 Basics of Nutritional Sciences HNSC 1200 Food Facts and Fallacies This Photo by Unknown Author is licensed under CC BY-SA-NC 1 Unit 1 Topics: 1. Food and Nutrition Common Definitions 2. F...

Unit 1 Basics of Nutritional Sciences HNSC 1200 Food Facts and Fallacies This Photo by Unknown Author is licensed under CC BY-SA-NC 1 Unit 1 Topics: 1. Food and Nutrition Common Definitions 2. Food Energy and Atwater System Calculation 3. Food Choices 4. Nutrition Recommendations 5. Nutrition Labeling 6. Food Allergies and Intolerance 7. Nutrition Quackery 8. Nutritionists and Dietitians 2  Learning objectives 1. Define the common terms in food science and nutrition that are listed in the course notes and assigned readings. 2. Classify nutrients based on a variety of criteria (general classes, calorie providing versus non-calorie providing, essential versus non-essential versus conditionally essential) 3. Define calorie, kilocalorie (Calorie), and calculate total calories and percentage of calories from carbohydrates, fats and proteins 4. Interrelate the factors effecting your food choices 5. Interpret Canada’s Food Guide 6. Interpret and debate the standards for Canadian food labels. 7. Differentiate between a food intolerance and a food allergy, and discuss the role of government in minimizing food allergic reaction incidence. 8. Identify characteristics of valid nutritional information and nutrition quackery; 9. Discuss the differences between registered dietitian and nutritionist. 3  Basic Definitions Nutrition is the study of: the nutrients in foods; how nutrients are used in the body; and the human behaviours related to food This Photo by Unknown Author is licensed under CC BY-SA Food is any substance that your body can take in and adapt to enable you to stay alive and to gain nourishment. It is a carrier of nutrients.1 Diet is foods and beverages that you normally consume.1 Nutrients are the components in food that our body needs for optimal functioning.1 1 Sizer, F., Whitney, E., & Piche, L. (2021). Nutrition concepts and controversies (5th Cnd. ed.). Toronto, ON: Nelson Education Ltd. 4  Nutrients There are six classes of nutrients that can be divided into 2 groups: A. Energy Providing Nutrients B. Other nutrients (meaning that the body can use the (Non-energy containing) energy they contain) 1. Carbohydrates 1. Water 2. Fat 2. Vitamins 3. Protein 3. Minerals 5 Essential, Non-essential and Conditionally Essential Nutrients Essential nutrients are nutrients that must come from food, because the body cannot make these nutrients in sufficient quantities. Examples of essential nutrients include the minerals, and the essential fatty acids, linoleic and linolenic acid. And also essential amino acids like Arginine, Tryptophan etc. Non-essential nutrients are nutrients that the body is able to make sufficient amounts of to promote optimal health, so they do not need to rely on food intake. Eg: fatty acids such as stearic acid, amino acids such as Tyrosine, Alanine etc. Is cholesterol essential or non essential? Y or N 6 Essential, Non-essential and Conditionally Essential Nutrients Conditionally essential nutrients are nutrients that the body can usually make enough of to meet the requirements for health, however during specific conditions (such as increased demand due to periods of growth, illness or injury) the body cannot make enough to meet needs, so must rely on food intake. An example is the amino acid histidine, which is conditionally essential during periods of growth (that means for kids and adolescents; Need to take through food, because the body cannot make it enough. For healthy adults, their body make enough histidine). Glycine is usually a non-essential AA, but becomes essential during late pregnancy. Therefore, now consider as ‘conditionally essential’ by scientists. Vitamin K: Kids/adults have microbiota in their gut that produce vit K. Newborns are given a vit K dose, vaccine after birth (lasts until they are 6 mo). 7  Food Energy Kilocalorie or Calorie: The definition of Calorie is the amount of heat energy required to raise the temperature of one litre (L) of water by one degree of Celsius. calorie: The definition of calorie is the amount of heat energy required to raise the temperature of one millilitre (ml) of water by one degree of Celsius 1000 calories = 1 Calorie = 1 kilocalorie Note: Water 1kg=1L 8  How many Calories are in the things we consume? The amount of energy that a food provides depends on the content of carbohydrate, fat and protein. Carbohydrate provide us with 4 Cal/g (=kcal/g) Fat (lipid) provide us with 9 Cal/g Protein provide us with 4 Cal/g Alcohol provide us with 7 Cal/g, but is not a nutrient 9 Calculation of Calories Determine the number of calories from fat, carbs (CHO), or protein by: (# of grams of CHO, fat, or protein) x (the # of Cal per gram of CHO, fat, or protein) 10 Example: Crispers A serving of crispers (25 g) has 1.4 g protein, 5.5 g fat, 17 g CHO. Calculate the Calories from fat, carbs and protein 1. 5.5 g of fat x 9 Cal/g = 49.5 Cal from fat. 2. 17 g of CHO x 4 Cal/g = 68 Cal from CHO 3. 1.4 g of protein x 4 Cal/g = 5.6 Cal from protein 11 Calculation of Total Calories Determine the total numbers of Calories: (# cal from fat) (# cal from CHO) _+ (# cal from protein)_ Total numbers of Cal 12 Example Crisper Continue…… Calculate the total Calories in the 1 serving of Crispers: 49.5 Cal from fat 68.0 Cal from CHO _____ + 5.6 Cal from protein____ 123.1 Cal per serving of cereal 13  Calculate the % of Calories To determine the percentage of calories from carbs, fat, protein : # of Calories from fat, carbs, or pro x100 = % of Cal from carbs, fat, pro Total numbers of Calories Example: % of Calories from fat = No. of Calories from fat Total no. of Calories 14 Example Crispers Continue % of calories from fat: ( 49.5 Cal from fat) / 123.1 Cal x ( 100 ) = 40% % of calories from carbs: ( 68 Cal from carbs) / 123.1 Cal x ( 100 ) = 55% % of calories from protein: ( 5.6 Cal from pro) / 123.1 Cal x ( 100 ) = 4.5% 15  9 Cal from fat 28 Cal from CHO _+ 8 Cal from protein 45 Cal per 1 tube 16  Food Choices Availability Advertising/ Marketing Cost Habit Convenience Positive association Emotional Personal preference Social Values or belief Cultural factors Health Image: https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626 17  Food Choices Many of these factors will influence the foods that we choose, and we are often not even aware of the impact that these factors have Read the following: https://food-guide.canada.ca/en/healthy-eating-recommendations/marketing- can-influence-your-food-choices/ Video (2 min): https://www.youtube.com/watch?v=GnVUI8SSM4g 18  Canada Food Guide (CFG) ▪ Canada’s Food Guide is designed to promote healthy eating for healthy Canadians 2 years of age and above. ▪ Uses the latest nutrition research to give Canadians clear messages about making healthy food choices, and support overall nutritional well-being. ▪ Canada’s Food Guide’s 5 basic characteristics of a healthy diet include: 1. Adequacy – An adequate diet should provide sufficient amounts of essential nutrients, fibre and calories 2. Balance – A diet that provides a ‘balanced’ or ‘appropriate’ amounts of all nutrients; A balanced diet will not have one nutrient at the expense of another. 3. Calorie control – Watch your portions; Know your body type. 4. Moderation – Eat in moderate amounts 5. Variety - Eat a varied diet; Eat from all food groups regularly; Try different foods Visit: https://food-guide.canada.ca/en/ 19  Canada Food Guide (CFG) Nutrient density: How much of a nutrient per one serving’s calorie content? Eg: 1 cup skim milk: 85 Cal; 350 mg Calcium 1 cup ice cream: 300 Cal; 170 mg Calcium 1 cup skim milk: Calcium density = 350/85 = 4.11 1 cup ice cream: Calcium density = 170/300 = 0.57 Read: https://food-guide.canada.ca/en/ 20 21 Canada Food Guides (CFG) Read: https://food-guide.canada.ca/en/ 22  CFG’s Eat Well Plate How to make a healthy Plate Use the proportions of foods on the Eat Well Plate as a guide to help you make healthy meals or snacks. ▪ Step 1: Make half your plate vegetables and fruits. Vegetables and fruits should always make up the largest proportion of the foods you eat. ▪ Step 2: Choose whole grain foods. ▪ Step 3: Include protein foods. Choose protein foods that come from plants more often Figure 1. Eat Well Plate 23  CFG Key Recommendations 1. Focus on Health Eating Make it a habit to eat a variety of healthy foods each day. Eat plenty of vegetables and fruits, whole grain foods and protein foods. Choose protein foods that come from plants more often. Choose foods with healthy fats instead of saturated fat Limit highly processed foods. If you choose these foods, eat them less often and in small amounts. Prepare meals and snacks using ingredients that have little to no added sodium, sugars or saturated fat Choose healthier menu options when eating out Make water your drink of choice Replace sugary drinks with water Use food labels Be aware that food marketing can influence your choices 24 CFG Key Recommendations 2. Focus on food behaviours Be mindful of your eating habits Take time to eat Notice when you are hungry and when you are full Cook more often Plan what you eat Involve others in planning and preparing meals Enjoy your food Culture and food traditions can be a part of healthy eating Eat meals with others Please read: https://food-guide.canada.ca/en/healthy-eating-habits/ 25 Nutrition Labelling in Canada Standardized nutrition labels must be on almost all food packages in Canada. The purpose of this is to: 1. Standardize nutrition labelling and food claims 2. Help consumers make informed choices 26  Food Products and Nutrition Fact Panel Almost all pre-packaged foods have ‘Nutrition Facts’ on their package However there are a few products which are exempt: Fresh fruit and vegetables Raw meat, poultry, fish and seafood Foods prepared or processed at the store – e.g. bakery items, sausage, salads Foods that contain very few nutrients – e.g. coffee beans, tea leaves, spices Alcoholic beverages 27  The ‘Nutrition Facts’ Panel ▪ Serving Size portion size of the food that the Nutrition Facts table information is based on ▪ Actual amount of Calories ▪ Actual amount of 13 nutrients Total fat, saturated fat, trans fat, total carbohydrates, fibre, sugars, protein, cholesterol, sodium, potassium, calcium, iron ▪ % Daily Value (DV) ▪ List of Ingredients ▪ Allergy information ▪ Certain nutrient information 28  % Daily Value 5% DV or less is low and 15% DV or more is high 5% DV or less is low examples of nutrients you want to limit are fat, saturated fat, cholesterol, and sodium 15% DV or more is high, examples of nutrients you want more of are fiber, calcium, iron 29  Ingredient List All of the ingredients for a food are listed by weight, from the most to the least (the ingredient that is in the largest amount is listed first) A list of ingredients is present on all pre-packaged foods, and provides: Allergy information Certain nutrient information (e.g. if the ingredient list says shortening or partially hydrogenated, this typically means that the food product is a source of trans fats). 30  Changes to Nutrition Fact Table Health Canada is in the process of making changes to the Nutrition Facts table and ingredient list on food labels to make them easier to use. Companies have been given a 5-year transitionary period to make the changes, which ended December 14, 2021. Due to the challenges with COVID-19, the Canadian Food Inspection Agency (CFIA) used the first year until December 14, 2022, on education and compliance promotion CFIA to verify compliance and apply enforcement starting from December 15, 2022. https://www.youtube.com/watch?v=vKYdgETc_PI (