HNSC1210 Examnotes - exam notes PDF

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Food Choices and Human Health Unit 1 Health -

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Health: the state of a human when it functions optimally without any evidence of disease or abnormality - Optimal health only achieved when greater efforts are made in health promotion, prevention illness and when nutrition is an integral part of these efforts – Health Canada Nutrition is the study of: - The nutrients in foods, how nutrients are used in the body, and human behaviours related to food Diet: the foods and beverages a person usually eats and drinks Food: any substance that the body can take in and assimilate that will enable it to stay alive and healthy

Nutrition and Disease Prevention -

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Chronic disease: long duration degenerative disease, characterized by damage of body organs - Diabetes, heart disease, cancer, dental disease, adult bone loss – all have a connection to poor diet (also have other factors like genetic and lifestyle) - Diet influences long-term health outlook and genetics also plays an important role - Nutrients in food support growth, maintenance and repair the body. Deficiencies, excesses, and

imbalances of nutrients bring on the diseases of malnutrition Not all diseases are equally influenced by diet: anemia of sickle cell disease is purely genetic. Some may be inherited but may be influenced by diet like some forms of diabetes. Some are purely,

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dietary, like the vitamin and mineral deficiency diseases. - Choice of diet influences long-term health within the range set by genetic inheritance. Nutrition has little influence on some diseases but strongly affects others Nutritional genomics: The science of how nutrients affect the activities of genes and how genes affect the activity of nutrients

Nutrients -

Components in food that are indispensable (or essential) to the functioning of the body Provide energy and building material used to help maintain or repair the body and support growth 6 classes of nutrients that can be divided into 2 groups: - Energy providing : Carbohydrate, Fat and Protein - Other nutrients : Water (nonorganic), Vitamins and Mineral (nonorganic)

Essential Nutrients -

Nutrients that the body cannot make for itself from other raw materials

Food Choices and Human Health Unit 1 -

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8 essential amino acids (TV TILL PM): Threonine Valine, Tryptophan, Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, histidine (conditionally essential amino acid) 2 essential fatty acids: linoleic acid and linolenic acid All minerals are essential Most of the vitamins are essential: 3 fat soluble (A, D, E), 1 conditional (K) and all are water soluble Conditionally essential: the body can’t make enough to meet the requirements for health

Non-essential Nutrients -

Body can make for itself, doesn’t have to rely on food intake

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Food Energy -

Calorie: amount of heat energy required to raise the temperature of 1L of water per 1 degree Celsius Carbohydrates = 4cal/g Fat = 9cal/g Protein = 4cal/g Alcohol = 7cal/g (provides energy but NOT a nutrient)

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Healthy Diets -

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Five characteristics of a healthy diet: - Adequacy in essential nutrients, fiber and energy - Balance in nutrients and food types - Calorie Control: provide e. to maintain healthy body weight - Moderation in fat, salt, sugar - Variety choose different foods each day Factors that play a role in foods that we choose: - Availability, cost, convenience - Emotional, cultural, social factors - Media advertising - Habit, positive association - Weight, nutritional value

Glossary of food types

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Basic foods – generally considered to form the basis of a nutritious diet (whole foods) Enriched foods and fortified foods – foods to which nutrients have been added (if starting material is a whole food then result is highly nutritious but if it is concentrated form of sugar or fat then result is less nutritious) Fast foods – resto. Foods available within minutes after customers order them (may or may not meet nutrient needs depending on the selections made, energy allowances and nutrient needs of the person) Functional foods – attempt to define a group of foods to possess nutrients or nonnutrients that might lend protection from diseases Natural foods – no legal definition; used to imply wholesomeness Nutraceutical – describes a product that has been isolated from food (sold in pills and believed to have medicinal effects) Organic foods – understood as foods without synthetic pesticides or fertilizers (but all foods are made of mostly organic) Partitioned foods – composed of parts of whole foods (butter, sugar, corn oil) usually overused and provide few nutrients with lots of calories Processed foods – food  processed (may or may not be nutritious depending on starting material and process) Staple foods – foods used frequently or daily (rice or potatoes)  nutritious if foods are well chosen

Dietary Guidelines and nutrition objectives -

Food surveys  we often don’t meet the recommended intakes for vegetables and fruits We often don’t achieve the needs for both adequacy and moderation falling into a pattern of getting all nutrients but

Food Choices and Human Health Unit 1 -

overconsuming calories or having enough calories but not enough nutrients 2 dietary guides : dietary reference intakes (DRIs) and canada’s food guide (CFG)

Nutrient Density: Food Feature -

A measure of nutrients provided per calorie of food Getting the most nutrients for your calories - 1 cup skim milk : 25 calories, 301 mg calcium - 1 cup ice cream : 250 calories, 173 calcium - Milk has more calcium per calorie therefore a HIGHER nutrient density for calcium

Nutrition Research -

4 common research designs used in nutrition research: - Case studies (individuals) - Epidemiological study (populations) - Intervention study (populations with manipulation) - Laboratory study (tightly controlled conditions)

Consumer Corner: Can we trust the media to deliver nutrition news? -

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News media reports ideas before they are fully tested Reporters lack scientific background and may not have the knowledge of scientific principles and therefore misreport important info Scientists report findings before subjected to serious scrutiny Don’t take actions based on findings of a single study; need to see replicates of results before they can be valid; science works by accumulation of evidence and by consensus from multiple scientific disciplines

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Media does sensationalize confirmed findings

Controversy 1: Separating imposters from the real nutrition experts -

Valid information from scientific research and conducted by scientists follow specific characteristics - Test ideas through properly designed scientific experiments - Recognize inadequacies of anecdotal evidence/testimonials - Don’t apply research findings from animals to humans - Don’t generalize findings to all population groups - Report their findings in respected scientific journals that are peer reviewed Misinformation Terms - advertorials lengthy advertisements in newspapers and magazines and their websites that read like feature articles but are written for the purpose of advertising the virtues of products and may or may not be accurate. - anecdotal evidence information based on interesting and entertaining, but not scientific, personal accounts of events. - fraud or quackery the promotion, for financial gain, of devices, treatments, services, plans, or that alter or claim to alter a human condition without proof of safety or effectiveness. - infomercials feature-length television commercials that follow the format of regular programs but are intended to convince viewers to buy products and not to educate or entertain them. The statements made may or may not be accurate. - urban legends stories, usually false, that may travel rapidly throughout the world via the internet, gaining strength of

Food Choices and Human Health Unit 1 conviction solely on the basis of repetition. Earmarks of nutrition quackery - Too good to be true: enticingly quick and simple answers to complex problems says what most people want to hear - Suspicious about food supply: urges distrust of the current methods of methods of medicine or suspicion of the regular food supply - Testimonials: support and praise by people - Fake credentials: uses the title doctor, university, etc. - Unpublished studies: cite scientific studies but not studies published in reliable journals - Persecution claims: claims of persecution by the medical establishment - Authority not cited: studies cited sound valid but aren’t referenced so that it is impossible to check and see if they were conducted scientifically - Motive of personal gain: those making the claim stand to make a profit if it is believed - Advertisement: claims are made by an advertiser who is paid to promote sales of product or procedure - Latest innovation/time tested: fake scientific jargon is meant to inspire awe. - Logic without proof: seems to be based on sound reasoning but hasn’t been scientifically tested Credible sources of nutrition information: - Professional health organizations, government health agencies, volunteer health agencies and consumer groups provide consumers with reliable health and nutrition information Is this site reliable - Who is responsible for the site? - Do the names and credentials of information providers appear? Is an editorial board identified?

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Are links to other reliable information sites provided? Is the site updated regularly? Is the site selling a product or service? Does the site charge a fee to gain access to it

Who can you trust for accurate nutrition information? -

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Nutritionist – not regulated, the individual may have a university degree in nutrition but may not have formal training, may be self-taught, and may have a variable degree in nutrition information Registered Dietician – regulated by law, individual must be a member of their provincial regulatory body who ensure continued competency, completed a 4year undergraduate degree plus an 8-12 month internship in health care setting and successfully pass the Canadian dietetic registration exam

Nutrition Tools: Standards and Guidelines Unit 2 Methods for food intake analysis 1. Diet recall (24 hours) The dietitian asks the client what they ate the previous day; easy for client to do; relies on memory; day may not have been typical (weekend vs weekday); may not be truthful about diet 2. Diet record (3-5 days) Client records what they eat/drink during those days; Important to be specific and accurate with measurements.; doesn’t require memory; a lot of work what eating and what amounts; may change eating habits knowing being recorded 3. Food frequency questionnaire (targeted at different nutrients) Client fills out questionnaire that asks how often they eat common foods; easy to complete; may not include all foods the client eats; have a hard time figuring out where they fit in a range if infrequent

Dietary Reference Intakes -

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The DRIs were developed jointly by Canada and USA as nutrient standards for use in both countries DRI committee has set values for each nutrient; DRIs establish a number of values, each serving a different purpose RDA (Recommended Dietary Allowances): intake goals for individuals AI (Adequate Intakes): goals for individuals when insufficient scientific data exists to set a RDA EAR (Estimated Average Requirements): intake goals for given stages of life and gender groups UL (Tolerable Upper Intake Levels): maximum amount that is safe. Absence of an UL doesn’t mean that it is safe to consume in any amount, rather it means insufficient data/evidence exists to set value AMDR (Acceptable Macronutrient Distribution Ranges): ranges recommended intake for carb, fat and protein, expressed as % of total daily calorie intake

DRI Goals - Setting intake goals for individuals (RDA + AI) - Facilitating nutrition policy and research (EAR) - E.g., fortification – iodine (salt), vitamin C (evaporated milk)

- Establishing safety guidance (UL) - Preventing chronic disease The DRIs are designed for health maintenance and disease prevention in healthy people rather than preventing deficiency symptoms alone. They aren’t designed for restoration of health. They include a generous margin of safety and meet the needs of virtually all healthy people of specific age/gender groups. They are based on available scientific research and are recommendations for optimal intake not minimum intakes. They reflect daily intakes to be achieved on average, over time and assume that intake varies from day to day. They are set high enough to ensure body stores will meet need during periods of inadequate intake (1-2 days for some nutrients, 1-2 months for others)

Factors considered in the DRIs - Body Mass Index (BMI), reference weight and height - Age: to account for physiological changes of life cycle - Time: not based on 1 day of food intake – rather an average consumption Factors not considered in the DRIs - Activity: elite athletes vs inactive - Diet: vegans vs omnivores - Geographic area: southern vs northern North America for Vitamin D from sunlight - Lifestyles: e.g., smoking increases Vitamin C requirement - Illness, malnutrition

Nutrition Tools: Standards and Guidelines Unit 2 DRIs don’t reflect the increased or decreased needs for certain nutrients for the above populations Proper use of DRIs - Scientists look at the avg amt of nutrient the pop’t needs (the mean). This is the EAR (more of a minimum). If this amount was recommended, 50% of the pop’t may develop deficiency. Therefore, the RDA is set at 2 std dev. above the mean to ensure that the needs of 97.5% of the population are met (except 2.5%)

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Canada’s Food Guide -

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Energy (cal) is set at the mean (50%) because we wouldn’t want to overestimate the calorie needs for a vast majority of the pop’t. It is predicted to maintain body weight and discourage unhealthy weight gain. If a person has less than the DRI for one nutrient, this doesn’t mean they have a deficiency, only an increased risk of deceloping one Co ns u mi ng

less than 66% of recommendations based on the 3 day average indicates risk. Too much of some nutrients can be just as harmful as too little

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Designed to promote healthy eating for healthy Canadians 2 yrs. of age and older (not for individuals with chronic diseases) Basis is to highlight the characteristics of a healthy diet: adequacy, balance, calorie control, moderation, and variety Uses the latest nutrition research to give Canadians clear messages about making healthy food choices and support overall nutritional well-being Eat a variety of healthy foods each day : have plenty of vegetables and fruits (half of plate), eat protein foods, choose whole grain, and choose water. Choose protein foods that come from plants more often. Limit highly processed foods Be mindful of eating habits, cook more often, enjoy your food, eat meals with others, use food labels, limit foods high in sodium sugars or saturated fat, be aware of food marketing How to make a healthy meal: - Make half of your plate vegetables and fruits - Choose whole grain foods - Include protein foods (choose protein foods that come from plants more often) Recommendations on the type and amounts of food to choose help you to: get enough vitamins and minerals in your diet, reduce your risk of some health conditions (obesity, type 2 diabetes, heart disease, osteoporosis, some

Nutrition Tools: Standards and Guidelines Unit 2 cancers), and contribute to your overall health and vitality Vegetables and Fruits - Carbohydrates, fibre, vitamins such as folate, vitamin B6, vitamin C, and vitamin A, and minerals such as magnesium and potassium. - Choose fresh, frozen or canned vegetables and fruits (little to no added sodium and sugars) Whole grain foods - Carbohydrates, fibre, vitamins such as thiamin, riboflavin, niacin, and folate, and minerals such as iron, zinc, magnesium and potassium. - Choose little to no added sodium and naturally sodium-free grains like rice, barley or quinoa - Important to choose foods that have the word “whole grain” followed by the name of the grain as one for the first ingredients (whole grain wheat or oats) Protein foods - Protein, fat, vitamins such thiamin, riboflavin, niacin, vitamin B6 + B12, and minerals such as iron, zinc, magnesium and potassium - Recommended to choose plant-based protein foods more often because they often provide more fibre and less saturated fat - Choose: unsalted nuts and seeds, unseasoned meats/poultry/fish, lower fat dairy products, canned or dried beans, peas and lentil with little to no added sodium Other recommendations from CFG - Water should be the beverage of choice - Replace foods that contain mostly saturated fat with foods containing mostly unsaturated fat - Limit highly processed foods (excess sodium sugars and saturated fat) Healthy Eating Habits - Be mindful of your eating habits – when/where/what/how much/how/why you eat

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Cool more often Enjoy your food Eat meals with others Pay attention to food marketing – influences our food choices

Nutrition Labelling -

Standardize nutrition labeling and food claims + helps consumers make informed choices What food products have nutrition facts? - Almost all except: fresh fruit and vegetables, raw meat/poultry/fish/seafood, foods prepared or processed at the store, foods that contain very few nutrients, and alcoholic beverages The ‘Nutrition Facts’ panel includes: - Specified quantity of food - Actual amount of calories and 13 nutrients (total fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, fibre, sugar, protein, vitamin A, vitamin C, calcium, iron) - % Daily Value - Serving size: the specific amount of food under the nutrition facts title. All nutrition information listed is based on this amount of food. It is listed in common measures we use so that it is easy for consumers to measure out the specified serving % Daily Value - Helps see if a food has a lot or a little of a nutrient (5% or less = small amount, 15% or more = a lot) - Never want to use %DV to add up through the day trying to reach 100% - it is not an accurate recommendation for all consumers, as it gives same %DV for all of the population Nutrition Facts and Claims on Food Labels - nutrient function claims: a carefully worded, prescribed statement on a food that meets strict criteria that outline the role a nutrient may have in our biological system. For example, an acceptable

Nutrition Tools: Standards and Guidelines Unit 2 claim for the “carbohydrate” in foods is that it “supplies energy.” - health claims: claims linking food constituents with disease states; allowable on labels within the criteria established by Health Canada. - nutrient content descriptors: claims using approved wording to describe the nutrient values of foods, such as a claim that a food is “high” in a desirable constituent or “low” in an undesirable one. - Nutrition Facts: on a food label, the panel of nutrition information required to appear on almost every packaged food. Grocers may also provide the information for fresh produce, meat, poultry, and seafood List of Ingredients - Listed by weight from most to least and provides allergy information and certain nutrient information Nutrient Content claims - Regulated statements made when a food meets certain criteria (source of fibre, low in calories, sugar free, etc.)

Controversy 2: Phytochemicals and funct...