Choosing Healthy Food - Lecture Notes PDF

CHOOSING HEALTHY FOOD 1 Lecture 2  LEARNING OBJECTIVES: Explain the meaning of a balanced diet Explain How hormones impact the weight Discuss the reasons for Choosing Foods Explain how taste influences what we eat. Discuss the information included on food labels. Analyze th...

CHOOSING HEALTHY FOOD 1 Lecture 2  LEARNING OBJECTIVES: Explain the meaning of a balanced diet Explain How hormones impact the weight Discuss the reasons for Choosing Foods Explain how taste influences what we eat. Discuss the information included on food labels. Analyze the label of the fruits. Define Foodborne Illness and Food Safety and the Causes of Food Contamination List the risk group for food contamination and the symptoms of contamination Outline the steps to prevent foodborne illness 2  BALANCE DIET  Balance diet means getting the right types and amount of food and drinks to supply nutrition and energy for maintaining body cells, tissues and organs and for supporting normal growth and development. 3 HOW HORMONES IMPACT YOUR WEIGHT 4  HOW HORMONES IMPACT YOUR WEIGHT  Ghrelin (Hunger hormone ) is a  Leptin ( Satiety hormone) hormone produced and released means “thin” in Greek. mostly by the empty stomach,  It is a hormone produced by fat and some from the small cells, sending signals to the intestine, pancreas and brain. brain (hypothalamus gland) to  It is signaling the brain stop eating. (hypothalamus gland) that it is time to eat. 5 LEPTIN RESISTANCE  This happens when the signal leptin sends to the brain doesn't work properly.  People who are obese tend to have higher leptin levels circulating in their bodies.  High exposure to leptin can lead to a loss of sensitivity to leptin, which can cause the brain to think you still need more food after eating. 6 WHAT CAUSES LEPTIN RESISTANCE?  The top factors that can lead the body to become leptin-resistant are: 1. Too little sleep 2. Too much stress ( resulting in high cortisol levels) 3. Too much of the wrong foods(particularly high in fructose, and High triglyceride levels 7 CONTROL OF FOOD INTAKE  You should know the Difference Between Hunger and Appetite 8  WHY DO PEOPLE CHOOSE FOODS?  Some of the factors that influence food choice include: 1. Biological factors such as hunger, appetite, and taste 2. Economic factors such as cost, income, availability 3. Physical factors such as access, education, skills (e.g. cooking), and time 4. Social factors such as culture, family, and meal patterns 5. Psychological factors such as mood, stress, and guilt 6. Attitudes, beliefs, and knowledge about food 9  HOW DO TASTES INFLUENCE WHAT WE EAT?  Flavor of food is recognized by the sense of taste and smell  The average person has about 10,000 taste buds and they're replaced every 2 weeks or so.  Each taste bud is made up of 50 to 150 taste receptor cells. 10  HOW DO TASTES INFLUENCE WHAT WE EAT?  The primary tastes detected by humans are sweet, sour, bitter, salty, and umami.  What is Umami?  Umami is a savory substance that tends to be high in protein.  Umami is the taste of glutamate, which is found in parmesan cheese, soy sauce, and tomatoes. The concept of umami is difficult to define but is often described as “meaty” or “savory.”  The word “umami” is Japanese and means “a pleasant savory taste.” https://www.youtube.com/watch?v=EKgEj5asL3o 11  A GUIDE TO DAILY FOOD CHOICES  The U.S. Department of Agriculture (USDA) created MyPlate in 2011  The My Plate symbol is divided according to how much of each food group should be included with each meal.  Key Principles:  Fill half of your plate with vegetables such as carrots, broccoli, salad, and fruit.  Fill one-quarter of your plate with lean meat, chicken, or fish (about 3 ounces)  Fill one-quarter of your plate with a whole grain such as ⅓ cup rice  Choose one serving of dairy  https://www.myplate.gov/ 12  WHAT IS A SERVING? Food contains about the same number of calories and the same amount of carbohydrates, protein, and fat. 13  UNDERSTAND AND USE THE NUTRITION FACTS LABEL  The first part of the Nutrition Facts panel gives you information on the serving size and how many servings are in the container. Footnote 14  THE PERCENT DAILY VALUE (%DV) This helps you determine if the food is a good source of a particular nutrient or not. The % Daily Values (%DVs) are based on the Daily Value recommendations for key nutrients for a 2,000 calorie daily diet. Quick Guide to %DV: 5%DV or less is low and 20%DV or more is high Footnote: The last part of a food label is the footnote, which informs you that the percent daily values (DV) are based on a 2,000-calorie diet. 15 How to read food labels  https://vigeo.sg/how-to-read-nutrition-labels-to- get-fitter-healthier/ 16  Read the label https://www.youtube.com/watch?v=3v5lAL0NbSM https://www.ncbi.nlm.nih.gov/pmc/articles/PMC29579 45/ 17 18 19 20  WHAT DOES A STICKER ON FRUIT MEAN? 1. Organic: A five-digit code beginning with 9. Organic fruits are grown without synthetic pesticides or fertilizers. 2. Conventional: A four-digit code denotes conventional cultivation. Fruits grow using traditional farming practices, often involving pesticides and chemical fertilizers, potentially affecting soil health. 3. Genetically modified product GMO: A five-digit code starting with the number 8. These fruits are engineered to resist pests and may involve pesticide usage during cultivation. It is harmful to health and carcinogenic. 21 Microbes and Food Safety 22  FOODBORNE ILLNESS AND FOOD SAFETY  Foodborne illness is a serious threat to health. Sometimes called “food poisoning” Foodborne illness is a common public health problem that can result from exposure to a pathogen or a toxin via food or beverages. Contamination can occur during harvest (or slaughter for meats), processing, packaging, or during distribution, though meat and poultry are the most common source of foodborne illness. Contamination also can occur during preparation and cooking in a home kitchen or in a restaurant. 23 THE CAUSES OF FOOD CONTAMINATION  1. Food infections by Microorganisms, such as bacteria, and microscopic animals, are called parasites, or viruses.  2. Food intoxication by natural toxins such as molds, or harmful chemicals such as Pesticides  3. Pollutants, Chemicals produced by factories can pollute food products and drinking water. 24  MOST COMMON HEAVY METALS  Common metal contaminant is Lead, Mercury, and cadmium  Effects on human health include:  Lead, which can be present in drinking water, soil, and air and cause physical and mental developmental delays in children.  Other effects include cardiovascular, renal, gastrointestinal, hematological, and reproductive effects  Mercury, which is sometimes found in fish, can harm the brain, heart, kidneys, lungs, and immune system of people of all ages  can cause neurological damage in infants and children making them less able to think and learn.  Neurological issues include numbness in hands and feet, muscle weakness, a narrowing of the field of vision, damage to hearing and speech, and ataxia, which is a lack of muscle coordination.  Cadmium can cause kidney damage, typically in elderly people. 25   No one is immune from consuming contaminated food  Becoming seriously ill depends on the:  microorganisms,  the amount that is consumed,  overall health. AT-RISK some groups have a higher risk than others of GROUPS developing severe complications of foodborne disease: Young children, elderly people, and pregnant women People with compromised immune systems due to HIV/AIDS, immunosuppressive medications (such as after an organ transplant), and long-term steroid use for asthma or arthritis. 26 SIGNS AND SYMPTOMS OF CONTAMINATION The signs and symptoms can vary with the source of contamination;  diarrhea, nausea, and abdominal pain.  Vomiting, dehydration, lightheadedness, rapid heartbeat, and high fever  More severe complications can include bloody stools and signs of shock. 27 THE REPRODUCTION OF MICROORGANISMS  In order to reproduce within food, microorganisms require the following: Temperature. Between 40°F and 140°F, which is called the danger zone, bacteria grow rapidly. Time. More than two hours in the danger zone. Water. High moisture content is helpful. Fresh fruits and vegetables have the highest moisture content. Oxygen. Most microorganisms need oxygen to grow and multiply, but a few are anaerobic and do not. Nutrient Content. Microorganisms need protein, starch, sugars, fats, and other compounds to grow. Typically high-protein foods are better for bacterial growth. 28 EFFORTS ON THE CONSUMER LEVEL: WHAT YOU CAN DO?  Consumers can take steps to prevent foodborne illness and protect their health.  The four most important steps for handling, preparing, and serving food are: 1. Clean. Wash hands thoroughly and washes fruits and vegetables even if you plan to peel them. 2. Separate.  Don’t mix food during preparation and storage.  Use separate cutting boards for meat, poultry, seafood, and eggs.  Store food products separately in the refrigerator. 3. Cook. Heat food to proper temperatures. Keep food hot after it has been cooked. 4. Chill. Refrigerate any leftovers within two hours. 29 ANY QUESTION? THANK YOU FOR LISTENING 30