Section 10.4: Nutrition, Fitness, Lifestyle and Health Pages

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.Proteins 4.Minerals 5.Vitamins 6.Water

The Breakdown of Essential Nutrients 1.CarbohydratesSimple Sugars 2.Fats (Lipids)Fatty Acids and Glycerine 3.ProteinsAmino 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 SaturatedUnsaturated 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 beans Monounsaturated 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

18 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…”

20 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.

21 Nutrition Facts are based on a specific amount of food - compare this to the amount you eat All 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

22 Nutrition Facts bran cereal with raisins 1 cup (59 g) Amount you eat bran cereal with raisins 1 ½ cups Specific amount of food Compare this to the amount you eat

23 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.

24 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

25 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

26 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

27 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”

28 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?