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NUTRITION 2102 Unit I – Food Choices &
Nutritional Needs
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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?
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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?
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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?
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SOCIETAL & MEDIA INFLUENCES
Do you think that society and the media
have an impact on food choices?
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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
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JOURNAL ENTRY #1
How has your family influenced your
personal eating habits?
Have your habits changed as you gain
more independence?
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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.
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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.
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COMPLEX CARBOHYDRATES
Are broken into two categories:
dietary fibre and starches.
Found in legumes, lentils, peas,
potatoes, pasta, rice, breads, and
corn.
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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.
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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.
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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.
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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).
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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.
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NUTRIENTS
Protein
Are nutrients that help build,
repair, and maintain body tissues.
Also are a source of energy.
Examples: Complete and
incomplete
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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.
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PROTEIN
Incomplete proteins
All foods from plant sources supply
incomplete proteins (exception
soybeans).
Incomplete proteins are lacking one or
more essential amino acids.
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VITAMINS
Vitamins
Are chemicals that help regulate
many vital processes and aid other
nutrients in their jobs.
Our bodies only require small
amounts.
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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.
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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.
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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.
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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.
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VITAMINS
Vitamin A
Aka Retinol
Maintains healthy skin, hair, mucous
membranes, bones, and teeth.
Milk products, liver, foods high in beta
carotene.
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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
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VITAMINS
Vitamin K
Necessary for blood to clot
normally.
Green leafy vegetables, fruits, milk
products, egg yolks, wheat bran
and germ.
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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.
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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
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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
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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
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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
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NUTRIENTS
Water
Is essential to life.
It makes up most of your body
weight.
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JOURNAL #2
Page 262 #1, 3 and 6.
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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.
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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
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JOURNAL ENTRY #3
Page 391, question #8
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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?”
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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?
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NUTRIENT SUPPLEMENTS
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.
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NUTRIENT SUPPLEMENTS
VS
NON-NUTRIENT SUPPLEMENTS
Non-nutrient
supplements:
Are substances
that are found in
food that could
potentially affect
human health.
Glucosamine,
Echinacea, etc.
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NUTRIENT SUPPLEMENTS
***Validity of
information and
reliability of websites
are an issue
especially when
researching
information on
nutritional
supplements.
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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.
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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.
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EATING WELL WITH CANADA’S FOOD
GUIDE
Four categories of
the CFG Rainbow:
Grain products
Vegetables and
fruits
Milk and
alternatives
Meat and
alternatives
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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
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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.
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CANADA’S FOOD GUIDE
Grain Products
3 – 8 servings/day
Supply complex carbohydrates, fibre,
vitamins and minerals.
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CANADA’S FOOD GUIDE
Milk & Alternatives
3 – 4 servings/day (Youth 9 to 18)
High in protein, vitamins and
minerals.
One of the best sources of calcium.
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CANADA’S FOOD GUIDE
Meat & Alternatives
1 – 3 servings/day
Important source of protein, vitamins and
minerals.
Select lean meats, fish, and poultry
without skin.
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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.
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SE
RV
ING
SIZ
ES
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GOOD NUTRITION & THE LIFE CYCLE
The human life cycle is made up of
five developmental stages:
Prenatal
Infancy
Childhood
Adolescence
Adulthood
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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.
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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.
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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.
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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
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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.
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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.
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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.
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INFANCY
Nutrients especially important
during breastfeeding are:
Iron
Protein
Calcium
Vitamin D supplement for the
baby
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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.
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INFANCY
For infants allergic to cow’s milk,
their formula can be made with a
soybean base.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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ADULTHOOD
Concerns:
Lifestyle: activity level, smoking,
alcohol and caffeine.
Convenience foods and eating out.
Energy balance
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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).
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OLDER ADULTS
Concerns:
Health issues
Mobility
Fixed income and poverty
Living alone
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JOURNAL #5
Page 262 #7, 8 and 9
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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.