Stratford Chefs School

Nutrition Course – Week 10

Today’s Topics – Week 10

• Key Concepts from Week 9

• Review test #2

• Glycemic Index

• Diabetes

• Vitamins

Key Concepts from Week 9

• CHO role in the body

• 3 major types– What are the building blocks

• CHO requirements– AMDR for Total Carbohydrates

• What foods would provide each carbohydrate?

• Questions about the high fibre assignments?

Test #2 – Review

Average: 27/40 = 67.5%

Group #3

• Carbohydrates in Health & Disease

Glycemic Index

Lactose Intolerance

• Important to have a medical diagnosis

Diabetes

• Review sugar digestion

• Three types of diabetes

Dietary Management of Diabetes

• Regular meals

• Set amount of carbohydrate at meals

• Lower saturated and trans fat

Vitamins

• Essential nutrients• NOT a source of energy• Needed in small amounts from

the diet• Role in the body

– Facilitators or helpers• Enzymes and co-enzymes

– Prevent very specific nutrition deficiencies

– Useful in preventing certain diseases

Group #4

Fat Soluble Vitamins

Fat Soluble Vitamins

• Absorbed and transported along with fat

• Need to be packaged with protein to travel through the blood stream

• Can be stored in the liver and fatty tissues therefore more likelihood of toxicity

Vitamin A

• Can be toxic in large amounts

• Don’t take more than RDA• Many supplements have 5000 IU

• Beta-carotene is a pre-cursor of Vit A

• Food sources: – Vitamin A: Milk products, liver, egg yolks– Beta-carotene: spinach, carrots and

pumpkin.

Vitamin E

• Important antioxidant – Bodies primary defense against

oxidation• Protecting the lipids and other

important components of cell and cell membranes

• Food Source: nuts and seeds, green leafy vegetables, wheat germ and vegetable oil.

Vitamin D

• Works with other nutrients and hormones to maintain calcium levels in blood and bone

• Conditionally essential

• Can be made in the skin by exposure to sunlight– Requires 20-30 min of full-body exposure

at noon– Sun rays not strong enough in Canada

from October to March

• Growing concern people aren’t getting enough

• Food sources: scares – milk, margarine, egg yolks and high fat fish

Vitamin K

• Made primarily by intestinal tract

• Necessary for blood to clot normally

• Babies given a shot of Vitamin K at birth because intestinal bacteria are not producing vitamin yet

• Food sources: dark green vegetables, milk and egg yolks

Group #5

• Water Soluble Vitamins

Water Soluble Vitamins

• Dissolve in water– Easily absorbed directly into blood

stream

• Not stored in large quantities– Excess intakes are excreted in urine– Less likely to be toxic

• More sensitive to heat and light

B Vitamins in Concert

• Play an important role in metabolism and help our bodies use energy from food.

Folate or Folic Acid

• Reduces the risk of neural tube defects in unborn baby

• Benefits in first 20 days of pregnancy

• Cannot get sufficient folic acid to prevent NTD from food alone– Women of childbearing age should

take MV containing 0.4 mg

• Food sources: green leafy vegetables, legumes and peas, fruits, enriched and whole grain breads

Vitamin C

• Helps with iron absorption• Helps fight infection.• Important for scar tissue and

bone growth.

• Food Source: citrus fruit, cabbage type vegetables, dark greens, cantaloupe, strawberries and peppers.

Food vs. Supplement

• Aim to get most through food• Most studies showing

benefits of vitamins done with food not supplements

• Times when supplements are/may be necessary