Section 10.4: Nutrition, Fitness, Lifestyle and Health Pages 353-366

The benefit of a good diet

1. Provides the body the energy it requires to carry out metabolic activities▫Nerve transmission, contraction of muscles

and repair/replacement of cells

2. Provides the body essential raw materials that it cannot manufacture independently

When you eat too much…

A healthy diet contains 6 essential nutrients in all the right

proportions:

1. Carbohydrates (Sugars)2. Fats (Lipids)3. Proteins4. Minerals5. Vitamins6. Water

The Breakdown of Essential Nutrients

1. Carbohydrates Simple Sugars

2. Fats (Lipids) Fatty Acids and Glycerine

3. Proteins Amino Acids

1. Carbohydrates•This is the sugar (glucose) in your body

•Made up of carbon, hydrogen and oxygen carbohydrates are used by the body for energy

•Stored as glycogen when not in use by the body

•Can be broken down into simple sugars ▫Fructose, Glucose or Galactose

How our body controls sugar levels

•Two hormones are used to regulate glucose in the blood

•Both are produced by the pancreas•1. Insulin

▫Decreases glucose levels after a meal•2. Glucagon

• Increases glucose levels by converting glycogen

•Examples of complimentary hormones

2. Fats (Lipids)

•Provides a source of energy

•Provides building materials for cell membranes and hormones

•Acts as insulation for the body and protects vital organs

•Can contain vitamins direct nerve impulses

Some fats are better than others

Saturated Unsaturated• Solid at room temperature

• Can cause the build-up of plaque in the arteries

• Referred to as ‘bad’ fats

• Cholesterol

• Usually liquids or soft solids at room temperature

Polyunsaturated fats found in plants

• Sunflower, corn or soy beansMonounsaturated found in

plants and animals• Olives, peanuts and avocados

Both poly and mono unsaturated fats tend to lower blood cholesterol

Cholesterol

•Soft, waxy lipid•Found in arteries and veins•Liver produces enough cholesterol for the

body•Used to form cell membranes and insulate

nerves •Produces vitamin D, bile acids and

hormones•Meat, shellfish, whole-milk products and

egg yolks rich in cholesterol

Where to find fats

•Major sources of fats are found in:

▫Nuts, Grains and Seeds▫Meat▫Eggs▫Cheese▫Milk▫Cooking Oils or

Margarine

3. Proteins•Proteins are made up of amino acids•Help build and repair muscles and cell

membranes•Enzymes, Antibodies and Hormones

examples of proteins•Humans cannot make 8 of the 20 amino acids

▫We rely on our diet to provide them▫These 8 amino acids essential amino acids

•A protein that contains all 8 amino acids a complete protein

4. Minerals

•Inorganic compounds•Enable certain chemical reactions

▫Helps build bones and cartilage

•Readily absorbed into the bloodstream

•Minerals are essential components of hemoglobin, hormones, enzymes and vitamins

4. Essential Minerals

Table 10.2 page 356

5. Vitamins

•Serve as coenzymes chemicals needed to make enzymes function

•Involved in tissue development, tissue growth and helping the body fight and resist disease

•Vitamin K and B – produced by beneficial bacteria

•Only Vitamin A and D can be be stored in the body

Canada’s Food Guide

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Nutrition information provided on food labels

“Good source of vitamin C”

INGREDIENTS: Whole wheat, wheat bran, sugar/glucose-fructose, salt, malt (corn flour, malted barley), vitamins (thiamine hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pantothenate), minerals (iron, zinc oxide).

• Nutrition Facts

• Ingredient List

• Nutrition Claims

• Health Claims “A healthy diet…”

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What food products have Nutrition Facts?

Almost all prepackaged foods have Nutrition Facts.

Some exceptions are:

• fresh fruit and vegetables;

• raw meat, poultry, fish and seafood;

• foods prepared or processed at the store:

bakery items, sausage, salads;

• foods that contain very few nutrients:

coffee beans, tea leaves, spices;

• alcoholic beverages.

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Nutrition Facts are based on a specific amount of food - compare this to the

amount you eatAll the nutrient information is based on this amount of food.

The specific amount is:

• listed under the Nutrition Facts title

• listed in common measures you use at home and a metric unit

• not necessarily a suggested quantity of food to consume

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Nutrition Facts bran cereal with raisins

1 cup (59 g)

Amount you eatbran cereal with raisins

1 ½ cups

Specific amount of food

Compare this to the amount you eat

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The % Daily Value (% DV) is:

• a benchmark to evaluate the nutrient content of foods.

• based on recommendations for a healthy diet.

• used to determine whether there is a lot or a little of a nutrient.

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• all of the ingredients for a food are listed by weight, from the most to the least

• a source of certain nutrient information

• a source of information for people with allergies

INGREDIENTS: WHOLE GRAIN ROLLED OATS, SUGAR, HIGH MONOUNSATURATED CANOLA OIL, ALMOND PIECES, RAISINS, GOLDEN SYRUP, SALT, CRISP RICE (RICE FLOUR, SOY PROTEIN, SUGAR, MALT, SALT), SOY LECITHIN, NATURAL FLAVOUR

Example:

Use the ingredient list to make informed food choices

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• regulated statements made when a food meets certain criteria

• optional, and may be found only on some food products

Use nutrition claims to make informed food choices

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Nutrition claims

When you want to decrease the amount of certain nutrients:

Free• none or hardly any of this nutrient• an example is “sodium free”

Low• a small amount• an example is “low fat”

Reduced• at least 25% less of the nutrient compared with a

similar product• an example is “reduced in calories”

Light• can be used on foods that are reduced in fat or

reduced in calories

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Nutrition claims

When you want to increase the amount of certain nutrients:

Source• contains a significant amount of the nutrient • an example is “source of fibre”

High or good source

• contains a high amount of the nutrient• an example is “high in vitamin C”

Very high or excellent source

• contains a very high amount of the nutrient• an example is “excellent source of calcium”

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Disease risk reduction claims

Example: “A healthy diet low in saturated and trans fats may reduce the risk of heart

disease. (Naming the food) is free of saturated and trans fats.”

Health claims

Canada’s Nutrition Labels

Any Questions?