nutrition 2102 -...

NUTRITION 2102 Unit I – Food Choices &

Nutritional Needs

FOOD CHOICES

What is your relationship with food?

What are your favorite foods? Why?

Why do you eat?

Do you eat only because you are hungry?

Where do you eat?

When do you eat?

With whom do you eat? Do your food choices

differ, depending on the people you’re with?

Do you ever try a food, just because you see it

advertised on TV?

FOOD CHOICES

When you see food advertised, does it make

you want to eat?

Can eating certain foods become a habit? A

strong craving for? An addiction?

Is eating associated with certain activities

and/or occasions?

Does food availability affect what you eat?

(At home, within the school and in

community?)

Do we, in NL, eat differently from people in

other provinces?

FOOD CHOICES

Does tradition play a role in what you eat?

Thus, what are the major

influences on your food choices?

What are the categories?

SOCIETAL & MEDIA INFLUENCES

Do you think that society and the media

have an impact on food choices?

CATEGORIES FOR INFLUENCES ON FOOD

CHOICES

Family influences

Peer influences

Personal influences (food preferences, lifestyle, etc.)

Psychological influences (emotional associations with food)

Cultural influences (NL and aboriginal peoples)

Ethnic influences

Religious influences

Media influences

JOURNAL ENTRY #1

How has your family influenced your

personal eating habits?

Have your habits changed as you gain

more independence?

NUTRIENTS

Carbohydrates

Are the body’s main source of energy.

An important and unique example is

dietary fibre . It is a mixture of plant

materials that is not broken down in

the digestive system.

All forms of carbohydrates, except fibre,

provide energy .

Examples: Sugar, and starch.

SIMPLE CARBOHYDRATES

Are a natural part of many foods.

Also provides other nutrients such as

proteins, vitamins, and minerals.

Includes:

Fructose found in fruits

Maltose found in grain products

Lactose found in milk products

Sucrose found in plants such as sugar

cane or sugar beets. Do not supply

nutrients other than simple

carbohydrates.

COMPLEX CARBOHYDRATES

Are broken into two categories:

dietary fibre and starches.

Found in legumes, lentils, peas,

potatoes, pasta, rice, breads, and

corn.

FIBRE

Insoluble Fibre

Will not dissolve in water.

Absorbs water and helps to move food

through the large intestine at a normal

rate.

Promotes regular bowel movements and

prevents constipation.

Lowers the risk of colon cancer.

Found in fruit and vegetable skins and

in whole wheat or bran products.

FIBRE

Soluble Fibre

Dissolves in water.

Increases the thickness of the stomach

contents.

May reduce blood cholesterol levels.

Found in fruits, vegetables, legumes,

peas, lentils, and oat products.

NUTRIENTS

Fat

Are a reserve supply of energy and

act as a cushion to protect your

heart, liver and other vital organs.

Promote healthy skin and normal

cell growth.

Carries vitamins A, D, E, and K to

wherever they are needed.

CHOLESTEROL

Is not a fat.

It is a fat-like substance present in all

body cells.

Needed for many essential body processes.

Contributes to the digestion of fat and the

skin’s production of vitamin D.

Adults manufacture all the required

amount in the liver.

Transported by lipoproteins (LDL and

HDL).

CHOLESTEROL

LDL

Moves cholesterol from the liver to

wherever it is needed by the body.

Too much can lead to a build-up on

artery walls. Therefore heart disease

and stroke.

HDL

Picks up excess and returns it to the

liver, to prevent harm.

NUTRIENTS

Protein

Are nutrients that help build,

repair, and maintain body tissues.

Also are a source of energy.

Examples: Complete and

incomplete

PROTEIN

Complete proteins

Supply all nine essential amino acids

include meat, poultry, fish, eggs, milk

products, and soy products.

Most Canadians get the largest amount

of their protein from animal sources.

Health experts recommend that people

get more of their protein from plant

sources due to the fact they have less

fat.

PROTEIN

Incomplete proteins

All foods from plant sources supply

incomplete proteins (exception

soybeans).

Incomplete proteins are lacking one or

more essential amino acids.

VITAMINS

Vitamins

Are chemicals that help regulate

many vital processes and aid other

nutrients in their jobs.

Our bodies only require small

amounts.

VITAMINS

Water-soluble vitamins

Dissolve in water

Pass easily into the bloodstream in

the process of digestion.

Remain in the body a short time.

Includes Vitamin C and the eight B

Vitamins.

VITAMINS

Folate

Prevents birth defects.

Helps the body use proteins.

Builds red blood cells

Green leafy vegetables, legumes, peas and fruit.

Vitamin B12

Helps the body use carbohydrates, fats and proteins.

Builds red blood cells.

Required for a healthy nervous system.

Meat, poultry, fish, eggs and milk products.

VITAMINS

Vitamin C

Helps heal wounds and resist infections.

Aids in the absorption of iron.

Works as an antioxidant.

Citrus fruits, cantaloupe, kiwi, mango and

strawberries.

VITAMINS

Fat-soluble vitamins

Absorbed and transported by fat.

Stored in the fat and draw on these

stores when needed.

Includes vitamins A, D, E, and K.

VITAMINS

Vitamin A

Aka Retinol

Maintains healthy skin, hair, mucous

membranes, bones, and teeth.

Milk products, liver, foods high in beta

carotene.

VITAMINS

Vitamin D

Helps your body use calcium and

phosphorous.

Builds strong and healthy bones and teeth.

Only vitamin manufactured by the body.

The rest are derived from food.

Egg yolks, higher fat fish (salmon and

mackerel)

Vitamin E

Antioxidant

Nuts and seeds, green leafy vegetables,

wheat germ

VITAMINS

Vitamin K

Necessary for blood to clot

normally.

Green leafy vegetables, fruits, milk

products, egg yolks, wheat bran

and germ.

NUTRIENTS

Minerals

Are non-living substances that help the

body work properly.

In some cases become some of the body

tissues such as bone.

Needed only in small amounts.

Examples: Calcium, phosphorus,

sodium, potassium, iron, fluoride, iodine

and trace elements.

MINERALS

Calcium

Needed for muscle contraction (ex.

Heart)

Helps build and maintain bones

Milk products

Phosphorous

Builds body tissues and cells

Releases energy from carbohydrates

Meat, poultry, milk

MINERALS

Magnesium

Helps nerves and muscles work normally

Whole grain products, nuts and seeds

Iron

Helps carry oxygen in the blood

Helps your cells use oxygen

Red meats, dried fruits, whole grains

Iodine

Responsible for the body’s use of energy

Iodized salt

MINERALS

Copper

Helps iron make RBC

Helps the heart work properly

Organ meats, nuts and seeds

Zinc

Fights infection

Affects taste and smell

Meat, whole grains

Fluoride

Strengthen teeth and prevent cavities

Water

MINERALS

Sodium

Maintain fluid balance

Helps with muscle contraction

Table salt

Chloride

Fluid balance and nerve signals

Table salt

Potassium

Fluid balance, heart beat

Bananas and oranges

NUTRIENTS

Water

Is essential to life.

It makes up most of your body

weight.

JOURNAL #2

Page 262 #1, 3 and 6.

ASSIGNMENT #1

Create a pamphlet that demonstrates the role of a specific nutrient in our diet.

Points to include:

Function

Food sources

Dietary Reference Intakes or Recommended Daily Intakes

Deficiency

Excess

Any other pertinent information.

TOPICS

Folic Acid

Vitamin B12

Vitamin C

Vitamin A

Vitamin D

Vitamin E

Vitamin K

Calcium

Phosphorous

Magnesium

Iron

Fluoride

Cholesterol

Complete proteins

Incomplete proteins

Complex carbohydrates

Sodium/potassium/chloride

JOURNAL ENTRY #3

Page 391, question #8

NUTRIENT SUPPLEMENTS

Taking a daily vitamin/mineral supplement is

common among Canadians.

However, eating a healthy diet is MORE

important than taking antioxidants,

vitamins, and minerals in pill or powder form.

Healthy foods have much more to offer

than supplements alone.

Handout: “Should I be taking a vitamin & mineral

supplement?”

QUESTIONS

1. Why do

pregnant women

take folic acid?

2. Why should

people drink milk?

3. Do smoker’s

need more vitamin

C?

4. What are

phytochemicals?

Where are they

found?

5. Does vitamins

provide energy?

6. Can you overdose

on vitamins?


VS

NON-NUTRIENT SUPPLEMENTS

Nutrient supplements:

Are vitamins and other nutrients that

may not be necessary for healthy adults

with an adequate intake of proper

nutrients but are necessary in other

circumstances.

Vitamins, minerals and protein

powders.


VS

NON-NUTRIENT SUPPLEMENTS

Non-nutrient

supplements:

Are substances

that are found in

food that could

potentially affect

human health.

Glucosamine,

Echinacea, etc.


***Validity of

information and

reliability of websites

are an issue

especially when

researching

information on

nutritional

supplements.

ASSIGNMENT #2

Research and present your findings on

two supplements.

Compare the percentage of the DRI that

would be obtained by using the

supplements to the amount of the nutrient

you would get from food intake for one

day.

EATING WELL WITH CANADA’S FOOD

GUIDE

Meets the nutritional needs of all

Canadians four years of age and over.

It is not appropriate for those under the

age of two because the serving sizes are

too large.

EATING WELL WITH CANADA’S FOOD

GUIDE

Four categories of

the CFG Rainbow:

Grain products

Vegetables and

fruits

Milk and

alternatives

Meat and

alternatives

JOURNAL ENTRY #4

Place the following foods in the proper category of

Canada’s Food Guide.

Categories Foods

Vegetables& Fruits Carrots Eggs

Grain products Cheese Pepsi

Milk & Alternatives Almonds Bananas

Meat & Alternatives Pasta Juice

Other Peanut butter

Moose Potato chips

CANADA’S FOOD GUIDE

Vegetables & Fruits

4 – 10 servings/day

Provide beta carotene which our body uses

to produce vitamin A.

Also supply vitamin C, folate (vitamin B),

and minerals such as magnesium and

iron.

Contain fibre, complex carbohydrates and

are low in fat.


Grain Products


Supply complex carbohydrates, fibre,

vitamins and minerals.


Milk & Alternatives

3 – 4 servings/day (Youth 9 to 18)

High in protein, vitamins and

minerals.

One of the best sources of calcium.


Meat & Alternatives


Important source of protein, vitamins and

minerals.

Select lean meats, fish, and poultry

without skin.

HOW MANY SERVINGS FROM EACH FOOD

GROUP DO I NEED?

Depends on:

Your age

Your body size

Your activity level

Whether you are male or female

If you are pregnant or breastfeeding

If you follow CFG you will get between

1800 and 3200 calories each day.

SE

RV

ING

SIZ

ES

GOOD NUTRITION & THE LIFE CYCLE

The human life cycle is made up of

five developmental stages:

Prenatal

Infancy

Childhood

Adolescence

Adulthood

PRENATAL PERIOD

Proper development during the

prenatal period depends on the right

nutrients.

The fetus is powerless to control its

nutrients needs. Responsibility for

meeting these needs falls to the

mother.

PRENATAL PERIOD

A healthy woman with good eating

habits before her pregnancy begins is

more likely to have a safe pregnancy

and a healthy baby.

Poor eating habits can place the

baby at risk for serious health

problems.

PRENATAL PERIOD

Teen pregnancy

Teen pregnancies are at risk

because teens need added

nutrients for both themselves and

the fetus.

Poor eating habits can increase the

risk of having a baby with a low

birth weight (under 5 ½ pounds).

Also it can cause physical or

learning problems.

PRENATAL PERIOD

Nutrients required for the healthy

development of the fetus:

Folic acid – prevents birth defects

Calcium & Vitamin D – strong bones

Iron – carry oxygen in the blood

Protein -

Essential fatty acids

PRENATAL PERIOD

Weight gain during pregnancy

A healthy weight gain is usually

25 to 35 pounds.

Women carrying twins may be

advised to gain as much as 35 to

45 pounds.

INFANCY

Two choices for feeding newborns:

1. Breastfeeding: Breast milk has

the right amount and type of fat

for a baby.

The protein is more easily digested

and absorbed than the protein in

cow’s milk.

INFANCY

For the first three days after birth,

the breast milk contains a special

form of milk known as colostrum.

Colostrum is a thick, yellowish

fluid that is rich in nutrients and

antibodies, substances that

protect the baby from infection.

INFANCY

Nutrients especially important

during breastfeeding are:

Iron

Protein

Calcium

Vitamin D supplement for the

baby

INFANCY

2. Bottle-feeding: infant formula can

also provide good nutrition.

The formula is usually made of

cow’s milk base.

Vegetable oils and carbohydrates

are added to make it similar to

breast milk.

INFANCY

For infants allergic to cow’s milk,

their formula can be made with a

soybean base.

INFANCY

After the first four to six months; the

baby is ready for solid food.

The “solids” are actually strained

foods that are easy to swallow and

digest.

They are introduced one at a time.

(Vegetables before fruit)

That way food allergies can be

detected.

INFANCY

By the end of the first year, a baby

can eat the same foods as the rest of

the family, but in smaller amounts.

Babies and toddlers have high

energy requirements and need more

fat in their eating plans than older

children and adults.

YOUNG CHILDREN

Never force children to eat

everything on their plates when they

are not hungry.

Young children are active and

growing. So it is essential that they

receive a wide selection of nutritious

foods from the four food groups.

YOUNG CHILDREN

Food portions should be small. Many

experts recommend beginning with

15mL (1 tbsp.) of food for each year

of the child’s life.

During growth spurts, children may

eat more than usual. At other times

they may want less food.

YOUNG CHILDREN

Children have very small stomachs

that cannot hold very much food at

one time. Therefore, they need to eat

between meals with snacks to help

supply enough energy and nutrients.

Examples: yogurt, milk, fruit, whole-

grained crackers, etc.

ADOLESCENCE

The second most rapid growth

period.

There is an increased need for

almost all nutrients.

Many teens do not get enough

calcium, zinc, iron, vitamin A, or

vitamin C in their diets.

ADOLESCENCE

Concerns:

Skipping meals

Peer influence on eating habits

Media influences

Energy balance & physical activity

Fast food & serving sizes

Nutrients required: folic acid, iron,

vitamin A, calcium and protein.

ADULTHOOD

Despite their decreased need for calories, adults still need their full share of nutrients.

They can meet this demand by choosing a variety of low-fat, low-calorie foods.

Many adults don’t realize that they have slipped into poor eating habits until they develop health problems.

ADULTHOOD

Concerns:

Lifestyle: activity level, smoking,

alcohol and caffeine.

Convenience foods and eating out.

Energy balance

OLDER ADULTS

Challenges to Meeting Nutritional Needs:

Fixed incomes that are too low to provide enough nutrient rich foods.

Those that live alone may dislike preparing a meal for one.

They may be too frail to cook.

Health problems that create nutritional risks (vision, osteoporosis, high blood pressure, Alzheimer’s).

OLDER ADULTS

Concerns:

Health issues

Mobility

Fixed income and poverty

Living alone

JOURNAL #5

Page 262 #7, 8 and 9

ASSIGNMENT #2 – FOOD RECORD

Identify foods that could be

replaced with healthier choices.

Devise a menu for one day that

would meet the recommendations

of Canada’s Food Guide and your

personal eating habits.

nutrition 2102 -...

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