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 diet =/= weight loss diet  diet = what we eat foods nutrients how do we describe our diet? food guides in Canada and around the world- 1961, 1977, 1992, 2007food guides: Canada over timevegetables and fruits, grain products, milk and alternatives, meat and alternatives (in that order)○healthiest ...

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module 01 April 10, 2021

9:57 PM

food guides in Canada and around the world - how do we describe our diet?  diet =/= weight loss diet  diet = what we eat 1. foods 2. nutrients food guides: Canada over time - 1961, 1977, 1992, 2007 eating well with Canada's food guide (2007) - very graphic -- shows which foods should predominate in our diets; the size of the arc on the cover represents the portion of that food group should be in our diet ○ vegetables and fruits, grain products, milk and alternatives, meat and alternatives (in that order) ○ healthiest choices within each food group is at the front of the arc for that group - adults aged 19-50: ○ females  vegetables and fruits: 7-8 servings  grain products: 6-7 servings  milk and alternatives: 2 servings  meat and alternatives: 2 servings ○ males  vegetables and fruits: 8-10 servings  grain products: 8 servings  milk and alternatives: 2 servings  meat and alternatives: 3 servings - what is 1 food guide serving? ○ 1 fruit or 125 mL (1/2) fresh, frozen or canned fruits ○ 1 slice of bread ○ 250 mL (1 cup) milk or powdered milk ○ 75 g (2 1/2 oz)/125 mL (1/2 cup) cooked fish, shellfish, poultry, lean mean - directive statements ○ ex: have vegetables and fruit more often than juice - different versions ○ first nations, Inuit, and metis ○ Chinese ○ Punjabi ○ etc. introducing: Canada's food guide (2019) - cover shows food on a plate

○ if you ate the plate exactly as shown you would be deficient in vitamin D and calcium (which are present in milk) - lost milk and alternatives group -- all protein foods are lumped together - not just what we are eating but how, when, and why we eat ○ "cook more often" ○ "eat meals with others" food guides from around the world - American food guide ○ represented as a pyramid ○ vegetables and fruits are represented separately - Mediterranean food guide ○ one of the most effective and healthy ways to eat ○ proportions are similar to Canada ○ at the base of the pyramid is to be physically active and to eat with others (the base for a healthy lifestyle) ○ drinking water but also promotes wine - Asian food guide ○ daily physical activity is emphasized - vegetarian food guide ○ daily physical activity emphasised ○ emphasis on plants and legumes (lentils peas and beans) ○ egg whites and dairy (so not vegan) ○ lactoovonegetarian diet (eats milk and eggs) review: a few key concepts from chapter 1 1. which of the following is an organic compound? (has to do with carbon-hydrogen bonding) a. calcium b. water c. vitamin C d. salt 2. which of the following diseases is NOT closely linked to dietary factors? a. pneumonia b. stroke c. heart disease d. cancer 3. which of the following foods is the most 'nutrient dense'? a. potato b. onion c. corn d. broccoli the nutrients 1. carbohydrate 2. protein 3. fat ○ these three are our macronutrients -- we need them in large quantities and

4. 5. 6. 7.

they provide us with energy (kcal) vitamins minerals ○ these two are our micronutrients -- required in very small quantities dietary fibre water

what are 'essential' nutrients? - essential means we have to get it through our diet/supplements; body cannot make it or cannot make enough by itself - carbohydrates (broken down to glucose): debate over whether or not glucose is an essential nutrient or not - fat: essential fatty acids (linoleic acid and α-linolenic acid) - protein: 9/20 amino acids are essential (table 6.1) - vitamins: all vitamins are essential but vitamin D can be made from sun (depending on where we live in the world -- cannot get it here for most of the year) - minerals: all essential - fibre how do we describe our nutrient intake? 1. absolute amounts you take per day ○ mg, g, RAE, NE 2. as a percentage of our total energy intake ○ only relevant for macronutrients since they are the only ones that provide us with energy the 'Atwater Factors' nutrient

energy provided/gram (kcal)

1 g carb

4

1 g protein

4

1 g fat

9

1 g ethanol (alcohol)

7

- that is why alcohol makes you gain weight, it contains kcals - example #1: what gives you more energy (kcal), 10 g of fat or 10 g of protein? 10 g fat x 9 = 90 10 g fat x 4 = 40 therefore 10 g fat gives you more energy because there is more kcal/gram - example #2: meal provided 1620 kcal. there were 60 g of fat in that meal. fat comprises what percent of kcal in that meal? 60 g fat x 9 = 540 kcal from fat 540/1620 = 0.3333 x 100 = 33.33% of kcal from fat recommendations for Canadians: eating well with Canada's food guide (EWCFG) (2007)/CFG (2019) and dietary reference intake (DRI) values I. food based: ○ EWCFG (2007) and CFG (2019)  balance/proportion: proportion that those foods should comprise of in

your whole day □ want majority to be plant based and smallest amounts to be from meat and alternatives  variety: eat a variety of different foods from all food groups □ if you eat the same foods everyday we may develop a nutrient deficiency and will get bored □ having different foods improve appetite □ makes sure that if we have some foods that we should not be taking much of that we don’t have this all the time □ eating one kind of fish may lead to mercury poisoning, but if you take in a variety of fish the chance lessens -- dilution effect  moderation: relates to chronic disease prevention -- being careful about not having too much overall and also not too much of any one nutrient □ there are moderation messages in the new food guide II. nutrient-based: DRI ○ background/purpose:  EAR: estimated average requirement □ the amount of a nutrient that meets the needs of half of the population □ every single person has a different individual need so the EAR is the average nutrient intake amount that would meet the needs of half of the population □ if everyone in this population took the EAR, half would meet their needs but half wouldn’t  RDA: recommended dietary allowance □ the amount of a nutrient that will meet the needs of just about everyone in a population □ the average daily nutrient amount that covers the needs of almost everyone within a population (about 98%) -- for a healthy population □ cannot set an RDA value without an EAR value  AI: adequate intake □ you cannot start with an RDA and make assumptions about the EAR, the EAR value comes first and then the RDA is evaluated □ AI is used when there is not enough information to create an RDA value □ based on clinical evidence □ ex: biotin □ "average daily nutrient level that appears to cover the needs of almost everyone within a population"  UL: tolerable upper intake level □ the maximum amount of a nutrient that appears safe for almost everyone within a population □ perfectly safe to take this level daily, but if you take anymore there may be toxicity ○ not enough of a nutrient = inadequacy; really low = deficient

○ take too much of a nutrient = toxicity trends in macronutrients intake: the past 50 years 1990 Nova Scotia survey

CCHS 1991 Sask. Late 1990's Survey (food habits 2015 of Canadians) [& 2004 CCHS]

macronutrient

current goals (sept 2002) (*As % of total kcal)

1970's-198 0's (nutrition Canada)

protein

10-35

13-14

16

16

16

17

fat

20-35

40

35

32

30

32

carbohydrate

45-65

40

47

52

53

48

- CCHS: Canadian Community Healthy Survey - look at foods that cause disease and see how those foods have changed over time **only memorise "current goals" values (current DRI values for the three macronutrients) - protein has stayed relatively the same, fat has gone down quite a bit, and carbohydrates have gone up a lot but are coming back down ○ trends in the 80s emphasised a low fat diet so fat went down, but the fat was replaced by carbs so therefore carb intake went up eating habits of Canadians (CCHS) - percentage distribution of sources of calories by food group and age group, household population aged 4 or older, Canada excluding territories, 2004

"other" is foods that don’t fit into the 4 food groups

percentage distribution of sources of fat by food group and age group, household population aged 4 or older, Canada excluding territories, 2004

27% of fat coming from that "other" category

Canadian eating patterns: trends 1. fat intake declined that the same time that carbohydrate intake increased ○ white flour carbohydrates -- not high fibre or high nutrient ○ causes the "other" category 2. Canadians are now eating 200-300 kcal more per day than they were in the 60s a) daily energy intake over time  kcal intake increases b) adult body weight over time  also increases at the same rate as the kcal increase BMI chart - BMI = weight (kg)/height (m)2 - limitations of BMI for measuring health health risk classification according to body mass index (BMI) - risk of developing health problems = 40.0

extremely high

Canadian eating patterns: trends - why have overweight/obesity become epidemic a) lowest physical activity levels compared to other places  becomes worse with time b) "toxic food environment"/obesogenic environment  we are constantly exposed to high kcal high fat foods with minimal nutrient (vitamins, minerals, fibre) and its tasty and cheap that come in large portions portion distortion - food serving sizes have increased rapidly over time

portion distortion - food serving sizes have increased rapidly over time how well can you estimate potion sizes? 1. how many FGX (food guide servings) of grain products in a 12-inch submarine bun? a) 2 b) 4 c) 5 d) 6 2. about how many servings of meat and alternatives are in a meat patty of a quarter pound burger a) 1 b) 1.5 c) 2 d) 2.5 Canadian eating patterns: trends 3. a large proportion of our population is not eating even the minimum number of food guide servings of any of the 4 traditional food groups ○ high consumption of foods from the "other" category ○ problem because some of the nutrients of greatest concern (Ca, Fe, Zn, folate, fibre) are not represented in this other category ○ two concerns 1. chronic disease (heart disease, diabetes, osteoporosis) 2. fertility issues □ more of a concern for women but also a concern for men eating habits of Canadians (CCHS)

- meat and alternatives not on here because it is not of concern -- we get more than enough mortality rates per 100 000 population attributable to diet in 2017

mortality rates due to individual dietary risks: global data (2017) - factors in order: ○ diet high in sodium ○ diet low in whole grains ○ diet low in fruits ○ diet low in nuts and seeds ○ diet low in vegetables ○ diet low in seafood omega-3 fatty acids ○ diet low in fibre ○ diet low in polyunsaturated fats ○ diet low in legumes ○ diet high in trans fats ○ diet low in calcium ○ diet high in sugar-sweetened beverages ○ diet high in processed meat ○ diet low in milk ○ diet high in red meat DALY rates due to individual dietary risks: global data (2017) - disability adjusted life year -- overall disease burden (years lost due to ill health/disability) - factors in order: ○ diet low in whole grains ○ diet high in sodium ○ diet low in fruits ○ diet low in nuts and seeds ○ diet low in vegetables ○ diet low in seafood omega-3 fatty acids ○ diet low in fibre ○ diet low in polyunsaturated fatty acids ○ diet low in legumes ○ diet high in trans fats ○ diet high in sugar-sweetened beverages ○ diet low in calcium ○ diet high in processed meat ○ diet low in milk ○ diet high in red meats worldwide trends in obesity

is there a connection between diet and COVID-19? - 78% of COVID-19 patients requiring admission to a hospital intensive care unit and 94% of people who died from COVID-19 in the US had an underlying medical condition such as diabetes, high blood pressure, cardiovascular disease, chronic lung disease, or cancer - as of 2020: ○ 42% US adults and 19% children and adolescents are obese. 50% of all US adults now either have type 2 diabetes or prediabetes - only 12% US adults are metabolically healthy (no high blood pressure, high blood sugar, high cholesterol, or large waist); thus, 88% US adults especially vulnerable to COVID-19… and most likely future pandemics - wake up call: "it is time for us… to make significant changes to the way we grow, manufacture, cook, advertise, think about, and consume food. otherwise, poor metabolic health and the unnecessary deaths that come with it, will continue to rise…" key message from this presentation - rates of chronic diseases are increasing across Canada and the rest of the world - obesity, type 2 diabetes, coronary heart disease and many other cancers are among top causes of premature death and disability - dietary patterns and food choices are primary contributors to these chronic diseases

module 02 April 12, 2021

5:13 PM

what is fat? - most important form in food/nutrition: ○ triglyceride (TG)  a glycerol backbone with three attached fatty acids  over 90% of all fat we eat comes to us in this form and also 90% of the fat as it exists in the body - two important aspects of fatty acids 1. how long the molecules are, or the chain length  2-4 C = short chain FA **fibre and fermentation  6-10 C = medium chain FA  12-22 C = long chain FA ▫ majority of what we eat 2. the degree of saturation  saturation means full -- fatty acid that is saturated is as full as it can be with hydrogens formation of a triglyceride

- the synthesis of a triglycerides creates 3 water molecules ○ dehydration reaction or condensation reaction types of fatty acids methyl or omega end acid group

- saturated fatty acids: no double bonds present ○ 16:0

- unsaturated fatty acids: contains double bonds ○ 18:1ω-9 or 18:1n-9 ○ monounsaturated fatty acids (MUFA) - for naming fatty acids in short form: i. start by numbering the carbons from the methyl end ii. count the number of double bonds within the main carbon chain

- polyunsaturated fatty acid: more than one double bond in main carbon ch ○ 18:2n-6 (only need to say where the first bonds is -- because the next one will always be 3 carbons down the chain)

- polyunsaturated fatty acid (PUFA) ○ found in any plant fats ○ 18-3n-3 summary of fatty acid (FA) types type of FA location of 1st double bond example omega-6

carbon 6

linoleic acid

omega-3

carbon 3

α-linolenic acid

- also: ○ 20:5n-3 = EPA ○ 22:6n-3 = DHA  these 2 are the fish oils - all naturally occurring fats are a combination of FA fatty acid composition of fats and oils

- olive oil is the highest in monounsaturated fats (oleic) - coconut oil has the high amount of saturated fat ○ whole milk is also high in saturated fats - in old textbook: stick margarine is much higher in trans fats than tub margarine lard and beef tallow are lower in saturated fat than coconut oil best source of α-linolenic acid (omega-3) is flaxseed oil canola oil is our best oil source for cooking for omega-3 FA

essential fatty acid deficiency: symptoms - dermatitis: inflammation of the skin ○ reddish skin lesions - reduced growth (especially when dealing with a child) role of fat in the diet 1. great source of energy (kcal) -- 9 kcal/g

2. provides essential FA (linoleic and α-linoleic) 3. carries vitamins A, D, E, and K (fat-soluble vitamins) 4. improves the taste of food (releases flavour of herbs and spices) role of fat in the body 1. insulator (keeps us warm) 2. provides protection -- protects skeleton, vital organs 3. energy reserve -- we store fat for when there is no food available (bears in hibernation) 4. precursor for other biomolecules: ○ eicosanoids: biological messengers (signal events between cells) ○ phospholipids: important for cell membranes - fats are a category of lipids (dissolve in organic solvents) ○ almost the same except lipids also contain cholesterol  used as a starting molecule for other biomolecules ▫ bile acids: need for fat digestion ▫ steroid hormones (sex hormones) - phospholipids have 2 FA and a base - bilayer food processing and trans fat - as of 2018 trans fats are no longer allowed in our food supply - hydrogenation: manufacturing or food processing process where oil is hydrogenated into something a bit harder - purpose: 1. spreadability; baking properties 2. shelf life (has a very long shelf life) - result/end product? ○ product is harder and more spreadable ○ hydrogenated vegetable oil (trans fats are called this on food labels) fat hydrogenation: the process - oil (l) -----increase temp and pressure and add H gas----> can become full saturated or may be partially saturated - 18:2n-6 -----> 18:0 or 18:2n-6; 18:1t ○ partial hydrogenation is spreadable, fully saturated would be hard like butter ○ can create new fat that has never existed before trans fatty acids (TFAs) - what are they? ○ group of different fatty acids that are new and are not found in nature (exceptions) - compare: a) most naturally-occurring FA have cis double bonds b) hydrogenation produces trans double bonds

food sources of TFAs - minority: about 6% of intake came form dairy products -- not produced by hydrogenation, created in the rumen of cow ○ known TFAs - majority: processed foods containing: 1. margarine  if it just says margarine in the ingredients list we don’t know if its been hydrogenated or not 2. hydrogenated or partially hydrogenation 3. vegetable oil shortening  this is just trans fat - some examples: ○ margarine ○ post purchased and processed grain products  pancake mix, cookies off the shelf ○ pastry or cookie crusts ○ batter, fritter batter (on fish sticks and chicken strips) ○ anything deep fried or previously deep fried (French fries) where are we getting most of our TFAs?

because trans fats are banned now this is lower but products that were

because trans fats are banned now this is lower but products that were manufactured before 2018 will still contain trans fat

1. CheeZ snack crackers ○ ingredients: enriched wheat flour, vegetable shortening (partially hydrogenated soybean oil with hydrogenated cottonseed or soybean oil), cheddar cheese, salt, yeast extract, sugar, whey, paprika 2. instant cocoa mix ○ ingredients: sugar, non-fat dairy milk, cocoa processed with alkali, corn syrup solids, cottonseed oil, sodium caseinate, mono- and diglycerides, salt, potassium and calcium phosphates, vanillin, sodium aluminosilicate, lecithin, red 40  no trans fat in this 3. country home vegetable margarine ○ ingredients: liquid soybean oil, partially hydrogenated soybean oil, water, salt, soybean lecithin, artificial flavour, coloured with beta carotene (provitamin A) - how are margarines made now? ○ interesterification -- under controlled conditions they are replacing some of the PUFAs with saturated fats to thicken it  much healthier but more expensive to make trans fat: concerns, action - significant contributor to coronary heart disease (CHD) - Canadians had one of the highest intake of TFA in the world - Canadian trans fat task force: findings and recommendations (2006-2009) - what are the next steps? fats: digestion, absorption and metabolism - digestion: breakdown of food to its smallest absorbable unit ○ for fat: fatty acids ○ should involve an enzyme -- enzymatic process - absorption: movement of the these small units from your GI tract into your circulatory system (blood and/or lymph) - metabolism: movement and path of those little units after digestion to their final destinations ○ where they are headed and what will they become - fats are not water-soluble but the GI tract and the blood and lymph are water based (aqueous)… so what do we do?

the gastrointestinal tract (GIT)

how is fat digested and absorbed? - no fat digestion in the mouth or stomach, only starts when...