You will research, prepare and present a dish that highlights traditional components of your choice of culture’s cuisine. You are responsible for any ingredients outside of our pantry items. While presenting your dish, share with the class:
· the story of your dish;
· how it reflects your chosen culture;
· specific ingredients of the culture;
· and why you chose the dish.
Food cultures I like:
Food culture I may wish to explore:
Knowledge
Identification of components of a specific culture’s cuisine
Dish selected accurately reflects chosen culture
Thinking
Evidence of research
Evidence of planning
Communication
Clarity of communication
Application
Adherence to lab procedures:
safety
hygiene
techniques
Product:
taste
texture
appearance
Overall Expectations:
· identify the components and foods that form the basis of various cuisines around the world;
· communicate the results of their inquiries effectively.
Iron, Zinc, Selenium
Iron is a component of hemoglobin and myoglobin.
Hemoglobin is the protein on red blood cells that is responsible for oxygen transport.
Myoglobin is the protein in muscle tissue.
Iron is required for neurotransmitter production and function, synthesis of DNA and collagen, helps liver detoxification, and the maintenance of a functioning immune system.
Only about 10% of dietary iron consumed is absorbed by the body. Women absorb about 13% and men absorb about 6%.
Dietary iron comes in two forms:
1. Heme iron- animal products
2. Nonheme iron- grains and plants
Cooking in a cast iron skillet can be a valuable source of contaminant heme iron. It can increase the iron content of a meal from anywhere between 30-100 %.
Calcium, zinc, magnesium and phosphorus can also reduce the absorption of iron.
Tanic acid – found in coffee and tea – consumed an hour before or after eating may reduce iron absorption by 30 %. Phytates (fiber) can also reduce iron consumption.
Symptoms of iron deficiency: short attention span, extreme fatigue, poor immune system functioning, pale inner eyelids, behavior changes, concave and pale nail beds.
Zinc
Half the bodies zinc is found in muscle tissue. It’s also found in bone, eyes, prostate glands, testes, skin and kidneys.
Zinc is necessary for: strong cell membranes, wound healing, tissue growth and repair, protein synthesis, blood clotting, taste perception, bone mineralization, healthy thyroid function, normal cognition, normal fetal development, and pubertal growth.
The body absorbs anywhere from 15% to 40% of dietary zinc. Excess intake of iron or copper can interfere with zinc absorption.
Zinc from meat sources is 4- 5 times more bioavailable than zinc from plants.
Selenium
Selenium’s job is to reduce free radicals. It works with vitamin E as an antioxidant and it plays a role in thyroid function.
Major Minerals
Inorganic substances that the body needs in minute amounts in order to do a few functions.
Functions of Minerals:
1. Provide structure to components of tissue and cellular compounds.
2. Helps maintain chemical gradients such as: acid-base balance; heart rhythm; contractility of muscles; neural conductivity
3. Regulate function of enzymatic activities at the cellular level
Major mineral: greater than 100 mg per day needed.
1. Calcium
2. Phosphorus
3. Potassium
4. Sulfur
5. Sodium
6. Chlorine
7. Magnesium
Trace Minerals
1. Iron
2. Selenium
3. Iodine
4. Chromium
5. Zinc
6. Fluoride
7. Copper
8. Manganese
9. Molybdenum
10. Boron
11. Silicon
12. Vanadium
13. Nickel
14. Strontium
Vitamins catalyze chemical reactions in the body without becoming part of the reaction byproducts.
Bioavailability: the amount of mineral that you eat in your diet is not necessarily the amount that your body will be able to absorb and use.
Minerals in animal products are more biologically available and readily absorbed by the small intestine. Animal products do not contain plant binders and dietary fibers that hinder and slow digestion.
Diets high in fiber retard the absorption of calcium, iron, magnesium and phosphorus.
Vitamins and minerals interact with each other in a way that affects how each is absorbed. For example, Vitamin D enhances calcium absorption and Vitamin C enhances iron absorption.
Calcium: most prevalent mineral in the human body.
Outside of the function of building bones and teeth, calcium has many roles:
Secreting hormones and enzymes and regulating their activity; sending messages throughout the nervous system; involved in blood clotting; aids in blood vessel and muscle contraction and expansion; contribute to normal heart rhythm.
Sources: milk products, salmon with the bones, green vegetables.
Osteoporosis: a disorder characterized by weak, porous bones and a bone mineral density score of greater than -2.5.
Resorption: bone breakdown
Deposition: bone formation
Magnesium:
Roles of magnesium: bone mineralization, energy metabolism, muscle contraction, nerve impulse transmission.
Magnesium is to chlorophyll as iron is to hemoglobin.
Hard water naturally contains more minerals, including magnesium, than soft water.
Sodium and Potassium
Sodium and potassium are two important electrolytes that play a role in regulating fluid exchange within body compartments.
Keeping blood pressure normal reduces risk of: congestive heart failure; coronary heart disease; kidney disease and stroke.
Generally, higher salt (sodium chloride) intake = higher blood pressure.
There is about 4500 mg of sodium in the typical Western diet. The body requires 500 mg of sodium per day.
Normal losses: 25 mg per day in urine, 25 mg per day feces, 100 mg per day skin losses.
Higher potassium intake helps lower blood pressure by blunting the effects of sodium. Diets rich in potassium reduced incidence of kidney stones as well as the reduction in bone loss with age.
Sodium and potassium are necessary for the regulation of: blood and other bodily fluids; nerve impulse transmission; muscle activity; proper gland function; heart activity; and electrochemical gradients and the membrane permeability in the cells of the body – sodium pumps water into the cells and potassium pumps waste products out of the cells.
Sources of sodium: 1 tsp table salt = 2358 mg; 1 large dill pickle = 1731 mg; 1 slice of bread = 95- 210 mg
Sources of potassium: 1 medium sweet potato, baked = 694 mg; 8 oz yogurt = 579 mg; ¼ medium cantaloupe 368 mg.
Consume no more than 2300 mg of sodium per day.
Usually cramping during exercise is the result of sodium loss.
Recommended daily intakes for potassium: adults and adolescents: 4 700 mg
Reducing Sodium and increasing potassium:
77% of sodium in the Western diets comes from processed foods.
Cream 1 cup of butter (room temperature), 1 cup of brown sugar, 1/2 cup granulated sugar.
Add 2 eggs and 2 teaspoons of vanilla.
Combine 2 cups of flour, 1 tsp baking soda, 1 tsp salt and mix into other ingredients.
Add one bag of chocolate chips.
Bake at 325° for 8-10 minutes.
Cool on racks.
B Vitamins
Family of eight vitamins. Water soluble. Act as cofactors or coenzymes in the release of energy from food. They don’t provide energy, they facilitate the release.
Thiamin B1: part of a coenzyme that breaks down carbohydrates and powers protein synthesis, helps in the synthesis of neurotransmitters. Heat destroys the vitamin. Deficiency can result in ten days.
Riboflavin B2: extracts energy from carbohydrate, protein and fat; may be helpful in the prevention of migraines. Destroyed by ultraviolet light.
Niacin B3: named from two compounds – nicotinic acid and nicotinamide. It is a vasodilator.
Pantothenic Acid B5: required to metabolize protein carbohydrates and fats
Pyridoxine B6: helps in protein synthesis, particularly the nonessential amino acids; needed for the functioning of over 100 enzymes; converts protein to glucose if energy needs are not being met. Can be destroyed by heat.
Biotin B7: involved in the synthesis of fatty acids.
Folate B9: foliage = green leafy vegetables. Needed for the metabolism of amino acids; needed in the synthesis of DNA and critical for cell division; critical for the development of the neural tube which forms within the first six weeks of pregnancy
Cyanocobalamin B12: body store can store for up to two years in the liver for up to two years. Needed in the production of red blood cells; needed for the maintenance of the central nervous system; needed in the metabolism of fat, protein and carbohydrate. Found in animal products.
Vitamin E
Primary role is as an antioxidant. Major studies have failed to show an association between Vitamin E intake and the prevention of chronic disease.
Basics: discovered in 1922, where the deficiency of the vitamin caused sterility in rats. It’s fat-soluble.
Primary role is as an antioxidant. Protects lung membranes from environmental contaminants. May protect DNA from being altered or mutated and may protect against cardiovascular disease.
Vitamin E is not a compound but a family of compounds known as tocopherols, in eight different forms.
Form determines function.
Alpha-tocopherol is the most common form in food and supplements.
Get your Vitamin E from food, i.e. oils, and raw nuts and seeds. Wheat germ (oil), sunflower seeds, almonds, and most nuts.
Vitamin D
Vitamin D is a fat-soluble vitamin that functions more like a hormone. It is not a dietary essential. If you spend time in the sun, you make it in your skin from cholesterol, which is sent to the liver and onto the kidney for final activation.
Vitamin D contributes to bone health and may aid in the prevention of diabetes, heart disease, multiple sclerosis, schizophrenia and cancer.
Vitamin D is also a family of compounds with two being the most prevalent. Ergocalciferol (D2) is found in mushrooms. Cholecalciferol (D3) found in animal based foods.
Functions of Vitamin D
Regulates cellular function. There are Vitamin D receptors on cell membranes and on the nucleus of cells. Regulates blood calcium levels. Needed for normal beta-cell –needed for the production of insulin- function. Cancer prevention.
Food sources: fortified food, oily fish or fish oil, egg yolks and butter.
Blue Gold
1. What percentage of the Earth’s water is fresh?
2. What prevents the use of some of that fresh water?
2) Explain the idea that we are all children of the stars.
3) How is dirt alive?
4) List common elements of the human body and dirt.
5) What is the origin of soil?
“The process that turns garbage into a garden is central to our survival. We depend on dirt to purify and heal the systems that sustain us.”
6) What is meant by the idea that soil degradation is undermining security?
“We’ve have lost one third of the topsoil in the last one hundred years.” What can be done to reverse this trend?
HFA4M Food Production Factors
We have identified the necessity of a stable supply of healthy food to choose from to achieve food security.
1) You will research the following topics and hand in a summary sheet organized by subheadings. For each topic write a general definition and the applicable economic, political, and environmental considerations of food production.
Hydrocarbon dependence
Climate change
Industrial crop cultivation
Organic food
Soil management
Irrigation
Factory farming
Pastured animals
Genetically Modified Organisms
Over fishing
Aquaculture
Local Food
2) You will craft a 1 500 word research paper identifying the economic, political, and environmental factors that affect food production and supply throughout the world vis-à-vis your choice of topic above. Please see me if you have an idea for a different topic. Use APA style.
Learning Goals:
Identify the economic, political, and environmental factors that affect food production and supply throughout the world
use appropriate social science research methods in the investigation of food-related issues
Knowledge:
General understanding of all topics
Topic specific economic, political and environmental considerations of food production
Thinking:
Identification of the following factors that affect food production:
Add water, honey and yeast to a bowl. Let the yeast fully dissolve in water and bloom for 2 minutes.
Add flour on a smooth work surface and create a well in the centre of the flour. Slowly add the yeast-water mixture, olive oil and salt until the flour has absorb the liquid. Knead until the mixture becomes an even dough consistency. If necessary, add a little more flour to absorb any excess liquid.
Place the dough in lightly oiled bowl and gently roll the dough to coat in oil. Cover with a towel and let rest for at least one hour or until the dough doubles in size.
Battle Ranch Dressing:
Gain inspiration from the recipes below. Please be sure to share ingredients equally. As a team, you are required to produce at least one dressing for judging, but, you may produce more. Please remember this is a team challenge. Don't forget to prepare tasting carrot chips.
They need retinol-binding protein to take the fatty compound and store it in the liver.
Carotenoids ->precursors – provitamins - to vitamin A. beta-carotene is converted by the body to retinol. The absorption of provitamins like beta-carotene depends on the amount of lipid (fat) ingested with the provitamin. Found in green leafy vegetables and carrots.
Vitamin K
Vitamin K was discovered in 1929 by Danish Scientist Henrich. He was researching the role of cholesterol by feeding chickens a cholesterol free diet. After a few weeks the chickens started hemorrhaging and he couldn’t fix the chickens by giving them purified cholesterol. He concluded that a second compound with cholesterol had been extracted from the diet and this was responsible for the coagulation of blood. The study was published in a German magazine and coagulation in German is spelt with a K, the mysterious compound was named vitamin K.
1. Phylloquinone – vitamin K1 comes from plants
2. Menaquinone – vitamin K2 from animals
Function of Vitamin of K
1. Needed for the normal clotting cascade of blood via synthesis of blood proteins
2. Needed for the production of gla protein, required for normal bone proteins.
Found in kale, spinach, broccoli, brussel sprouts
Vitamin C
Vitamins are organic substances = carbon based
Your body can make vitamin D
Bioavailability: the amount of the nutrient absorbed and utilized.
Fat- soluble vitamins: dissolve and remain the body’s fat stores (adipose tissue). Fat-soluble vitamins include: A, D, E, K.
Water soluble vitamins: not stored in the body and must be replaced each day. They are coenzymes, i.e. they are small molecules that combine with a larger compound to form an active enzyme. Water soluble vitamins include: vitamin C, B1 (thiamin), B2 riboflavin, B6 (pyridoxine), niacin (nicotinic acid), pantothenic acid, biotin, folic acid (folacin or folate), B12 (cobalamin).
Vitamin C is an electron donor for eight enzymes. It aids in the symthesis of: carnitine ( amino acid), collagen (structural protein), norepinephrine (neurotransmitter), peptide hormone (protein hormone production), tyrosine (essential amino acid).
It aids in the absorption of iron, protects cell membranes form free radical damage, plays a significant role in producing bone, cartilage and dentin.
Observe the pattern of income spent on food and food choices.
What conclusions have you come to regarding consumption, hunger, culture and food?
Steve Stacey of The Local Community Food Centre at Central: Part One Part Two Part Three Part Four
HFA4M Local and Global Hunger Abolishment
In a one thousand word research paper, identify the factors that are critical to achieving and maintaining food security and eliminating hunger locally and globally. Use APA style to present your findings including title page, page numbers, subheadings, in-text citations and references page.
Required Content:
Definition of food security
Definition of hunger
Highlight the causes of hunger and food security locally and globally
Identify solutions to hunger and food security locally and globally
Evaluate the efficacy of solutions to hunger and food security locally and globally
4 cups all-purpose flour or 2 cups of AP + 1 cup of whole wheat flour + 1 cup of ground flax and oatmeal
2 tablespoons extra virgin olive oil
1 teaspoon salt
Directions
Add water, honey and yeast to a bowl. Let the yeast fully dissolve in water and bloom for 2 minutes.
Add flour on a smooth work surface and create a well in the centre of the flour. Slowly add the yeast-water mixture, olive oil and salt until the flour has absorb the liquid. Knead until the mixture becomes an even dough consistency. If necessary, add a little more flour to absorb any excess liquid.
Place the dough in lightly oiled bowl and gently roll the dough to coat in oil. Cover with a towel and let rest for at least one hour or until the dough doubles in size.
Fiber
What s a bezoar?
Fiber gone wrong. Obstruction of the gastric sphincter - stomach to the small intestine.
What is fiber?
Total fiber: the sum of both dietary and functional fiber.
Dietary fiber: non-digestible carbohydrate and lignins – woody portion – intrinsic to plant-based foods.
Functional fiber: non-digestible carbohydrate with health benefits for humans. Gummy or viscous fibers found in food like oatmeal, i.e. beta glucan. Beta glucan lowers cholesterol and supports immune function.
Water-insoluble -> cellulose and lignins
Water-soluble -> absorb and hold water -> oatmeal
Beans when cooked in water absorb water and become a gummy.
Fiber is found in complex carbohydrates.
Health Benefits of Fiber
Insoluble Fiber: regulate bowel function, increases the size of the stool,
Sources include: nuts, whole grains, green leafy vegetables, green beans, celery, wheat bran. To remedy constipation, water-insoluble fiber promotes optimal bowel function. Most of the fiber supplements on the market are not water-insoluble.
Soluble Fiber: forms a gel when dissolved in water, can help lower cholesterol and glucose levels. Sources include: oatmeal, peas, red kidney beans, pinto beans, pears, apples, berries, citrus, carrots and barley. Foods may have an insoluble outer layer and insoluble inside.
Eat a variety of high fiber foods.
Health Benefits of Fiber:
1. Prevents constipation
2. Promotes digestive health and prevents bowel disorders
3. Lower blood cholesterol levels, helping to prevent heart disease. Soluble fibers lower low-density lipoprotein – LDL. Water-soluble fiber binds with bile which is 70 -75% cholesterol and prevents the bile from being normally reabsorbed. Remember bile is released from the gallbladder in response to a fatty meal and help to emulsify the fat mix the oil and water and gets recycled in the large intestine. In the presence of water-soluble fiber the bile sticks to the fiber and the fiber causes the bile to eliminated through bowel movements. So the body has to make more bile. What are the raw materials for bile? Blood cholesterol.
4. Control blood sugar levels. Sows the absorption of carbohydrate.
5. Help us feel satiated, thererby helping with weight control.
Tips to Increase Fiber
1. Eat fruits and vegetables with the peel.
2. Add lentils and black beans to casseroles, salads and mixed dishes.
2) How can global security issues be addressed by food security?
3) How are obesity and hunger connected?
4) How does our system of agriculture lead to obesity?
5) If the goal is a global reduction in hunger and obesity in the next thirty years, what are three possible changes that may be made to our current global food system?
Resistance training leads to the addition or maintenance of functional lean mass.
Exercise is medicine.
Benefits of exercise:
Exercise reduces the risk of heart disease, hypertension, stroke, some cancers, osteoporosis, obesity, diabetes and weight gain. It aids in psychological health issues, i.e. depression and self-confidence. Exercise reduces body fat, reduces blood pressure, decreases total cholesterol, improves lung and heart function, lowers resting heart rate, improves glucose tolerance and reduces insulin resistance.
More muscle mass = higher calorie needs at rest
Be active everyday and three days per week do resistance training.
Do functional movements, i.e. squats, deadlifts, pull-ups, push-ups and not leg extensions, leg curls or bicep curls.
Heart rate is not a measure of intensity. Power is a true measure of physical intensity.
How much water do we need? Our fluid needs are unique.
Our bodies are 65-70% water. It is less if you have more body fat. Body fat is anhydrous, i.e. contains almost no water. Muscle is approximately 70% water.
What generally happens to our body composition as we age?
This is not part of normal aging but a result of a sedentary lifestyle. How can we maintain lean muscle mass?
What are the functions of water:
1. Acts as transport vehicle for digestion and the transport of nutrients to the cells within the blood.
2. Lubricates joints, e.g. synovial fluid the knees.
3. Dissipates and regulates heat loss.
Where is water stored in the body?
The majority of water is stored around the cells and in the blood stream.
The average adult will eliminate approximately 2.5 litres of water each day. 1.5 litres is eliminated through urine. The remainder is expelled through sweating, breathing, and bowel movements. However, depending on your level of physical activity the amount eliminated through sweat and breathing could be significantly increased. Our breath is 100% humidified.
Food consumption, depending on food choices, may be equivalent to half a litre per day.
What are high water volume foods?
Fruits and vegetable = 80-90% water
Milk and yogurt = 80-90% water
Fluid Balance Factors
- Heat and humidity
- Cold
- Air travel
Testing hydration
Urine colour can indicate your level of hydration. First morning urine is the best indicator.
There is a time lag between when you become dehydrated and when you develop thirst. If you are thirsty you are already dehydrated.
Measuring your mass before and after exercise tells you your water loss. A 1-2% decrease in your body weight will affect your performance by 15-20%.
Dehydration is characterized by: weight loss, confusion, dry skin that is hot to the touch, an elevated core body temperature.
Your gut can handle 1-2 litres of water at a time.
Over hydration can lead to hyponatremia = inadequate sodium in the blood.
Fat
Not all fats are bad and not all fats are good.
Fat = lipid = 9 calories per gram
Fat = carbon + hydrogen + oxygen
Dietary fats are made up of three fatty acids esterified – stuck – to a glycerol backbone.
Think of an ‘E’. The glycerol backbone has three fatty acids sticking out of it.
Saturated Fat: no double bond exists between carbon atoms. Hydrogen fills the gaps. Saturated fats you can see are hard, white, and solid. Raise blood cholesterol.
Unsaturated Fat: double bonds exist between the carbon molecules. They can combine with oxygen and become rancid.
Mono: one double bond
Poly: two or more double bonds and liquid at room temperature
Trans fats: unsaturated vegetable oils manufacturers try to make more solid
Why?
Hydrogenation = adds hydrogen to the polyunsaturated fat
Triglycerides: more than 90% of fats – lipids – in the body are in this form.
Cholesterol: the body makes between 800 – 1500 milligrams per day. Cholesterol is needed for synthesizing: vitamin D, adrenal gland hormones, estrogen, androgen. progesterone. Cholesterol production increases with diets high in saturated fat. Cholesterol from food only comes from eating animal products. Plant based foods have no cholesterol.
Functions of fat:
Energy source
Protects vital organs and thermal insulation
Vitamin carrier – fat soluable vitamins A, D, E, and K - and hunger depressor
Slows digestion
Necessary for the production of many regulatory hormones
Necessary for the production of structural components for brain development and function
Essential fatty acids:
Omega 3 – the three tells chemists the first double bond is three carbons in on the fatty acid chain. We need more of this fat. This fat is anti-inflammatory. Eat cold water fish: mackerel, sardines, herring, shellfish, cod liver oil. Flax seed and chia seed are sources of omega three fatty acid but not as potent.
Omega 6 fatty acid: found in corn fed meat, corn oil and safflower oil. It acts in opposition to the omega 3s. If omega 3s decrease inflammation, what do omega 6 fatty acids do?
Digestion takes the food we eat and makes it available to our bodies for the energy and nutrients we need. It takes approximately 12 hours from the time food is eaten to when it is excreted.
Mouth
Chewing breaks food into smaller pieces, moistens it and introduces salivary amylase – which digests carbohydrate. “ase” = enzyme = facilitating something to happen.
Esophagus
First one way valve = Lower esophageal sphincter
When it goes wrong we end up with gastroesophageal reflux disease (GERD)
Peristalsis is the wave of muscular contraction in the esophagus that moves food to the stomach.
Stomach
Food is chunred and mixed up with digestive juices. The stomach is protected from its own acidic contents by its mucin layer.
Function of stomach acid
1. Aids in digestion, i.e. take bigger molecules and turn them into smaller pieces.
2. Kills bacteria.
3. Helps activate the absorption of iron and thiamine.
The stomach also makes intrinsic factor which is a compound secreted by parietal cells and acts as a key to unlock vitamin B12 from food.
What does gastric by pass surgery do?
Satiety and fullness
The stomach has volume and density stretch sensors.
At the end of the stomach is the gastric sphincter which controls the rate of emptying from the stomach to the small intestine.
Chyme is the semi-fluid food mass that leaves the stomach.
Small Intestine
The small intestine’s primary purpose is the absorption of nutrients.
In the small intestine is a series of digestive enzymes that aid in the breakdown of carbohydrate, protein and fat.
Bile, which is made in the liver and stored in the gall bladder, is needed for the emulsification of fat. Bile is 70% cholesterol.
Pancreas
1. Exocrine function = makes enzymes, e.g. lipase, amylase, protease
2. Endocrine function = makes hormones, e.g. insulin
What is insulin?
It is secreted by beta cells in the pancreas.
It transports nutrients from the blood into cells.
It is an anabolic hormone. Anabolic = building
Glucagon is a catabolic hormone = breaks down
The small intestine is about 23 feet long. And its surface area is increased by villi. Villi are small, finger-like projections that increase the surface area. If the villi were flattened out they would have the length of a football field.
Large intestine primary role is to controls fluid balance.
Probiotics are the good types of bacteria your gut needs to function. Fermented foods.
“Protein” comes from the Greek word proteios = primary
Amino acids are the building blocks of protein.
Sanger earned a Nobel Prize in 1958 for sequencing the first protein, insulin, into its individual amino acids.
Remember insulin is the hormone responsible for getting glucose and other essential nutrients into the cell.
Protein must be consumed because your body has no other way of getting it other than what you consume.
Protein is in all tissues of your body, i.e. hair, skin, bone, muscle.
Protein contains 16% nitrogen. At least 10 000 different proteins of different shapes and sizes have built your body and helped to maintain it. With genetic codes as blue prints, protein is built from amino acids. The sequencing of these amino acids determines the protein structure.
When you digest protein the hydrochloric acid in your stomach helps to untangle the complex protein molecules. This denatures the protein.
1. Build and repair tissue – structural proteins (collagen) and mechanical proteins (actin and myosin).
2. Provides immune function- white blood cells are protein in nature.
3. Synthesis of enzymes – compounds that accelerate chemical reactions but are not broken down themselves.
4. Acts as chemical messenger (some hormones are protein, e.g. insulin).
5. Creates acid-base balance. Too much protein increases urinary acid load and the incidence of kidney stones.
6. Serves as a transport vehicle. Albumin carries vitamins and minerals.
7. Maintains balance of fluid. Protein bonds to fluid and prevents it from leaking into the non-vascular space between cells.
8. Provides energy. Not it’s primary function.
9. Helps in weight management. Protein leaves the stomach slowy and creates the stimulus of satiety.
The body cannot store protein. We need to consistently replenish protein on a daily basis.
Complete proteins: contain all the amino acids necessary to build new proteins. These are usually of animal origin. However, soybean, quinoa and most spouts are also sources of complete proteins.
Incomplete proteins: lacking one or more essential amino acids. Combining proteins is needed, e.g. rice and beans. Combined proteins are needed in the same day not in the same meal. Protein synthesis is stopped by a limiting amino acid, i.e. a lack of essential amino acid.
What are our proteins needs?
Most adults needs are 0.8 g per kg of body weight. Some studies suggest 0.67 g per kg is needed. Infancy: 2g per kg. Adolescence: 1 g per kg. Athletes 1.2 – 1.8 g per kg.
Minestrone Soup
- Roast parsnips. - Add olive oil and a pinch of chili flakes to a stock pot. - Saute mirepoix and cabbage until soft. Season with s&p. - Add red pepper, one tablespoon of oregano and garlic. - When the garlic, is aromatized add tomatoes, beans and 3 cups of veggie broth. - Simmer for 10 -15 minutes. Add roasted parsnips. -Taste and adjust seasoning accordingly. Enjoy.
"Your child will live a life ten years younger than you because of the landscape of food that we’ve built around them.”
2/3 of the American population is overweight or obese.
Diet related disease is the biggest killer in the United States.
Diagram the landscape of food.
What does the absence of crockery, i.e. forks and knives, in cafeterias reflect about the food being served?
Jamie’s solutions:
supermarket
big brands
fast food
school
work
place home
Summarize Jamie’s wish.
Brainstorm health correlates of nutritional status.
HFA4M Nutritional Status Investigation
In pairs, plan, perform and present the findings of an investigation into the nutritional status of Canadians and trends in consumption patterns. You may consider using weebly or Google Docs. Use APA style and submit a references page the day of your presentation. You may choose from the topics below or confer with me about another idea. We will proceed presupposing the correlate of nutrition status is health.
Investigation Topics:
Conditions caused by diet: obesity, heart disease, all cancers, stroke, diabetes, …
Diets: raw, vegan, western, paleo, …
Investigation Checklist:
1. Outline your definition of health.
2. Define and give the context of your topic.
3. What is the impact of your choice of nutrition status? Consider individual, social, health, economic, global, local, environmental … impacts.
Open and wash leeks and cut into thin slices. Cook in butter for ten minutes. Add celery, potatoes, parsley, broth and seasonings. Cover and simmer for thirty minutes. Add cream. Blitz until smooth. May be served hot or cold.
Soak: Put 2 Tbsp of seed in a mason jar. Cover with mesh and secure with rubber band or lid ring. Add water, swirl, and drain. Add 1 cup cool water and soak for thrity minutes. Rinse and drain.
Rinse twice a day: Refill jar with cool water, swirl, and drain. Invert jar and prop at angle on stand and plate or in a bowl.
Enjoy: In three to six days, when sprouts are 3 to 5 cm long, enjoy. Store refrigerated in a sealed jar or covered container.
What nutrients are found in sprouts?
What role does sprouting play in the maintenance of good health?
Use the links below and handout to find the answers. Whilst searching, identify evidence or absence of site validity.
Compare and contrast the information from getenough.ca to what you glean from screening forks over knives.
Do either of the sources get you to questions your understanding? Explain.
Does you understanding get you to question the website or film? Explain.
Do you believe the film or website? Explain.
It’s All About The Calories
Total calories needed are determined by your: basal metabolic rate, gender, age, muscle mass, exercise
Basal metabolic rate (BMR): number of calories needed at rest for those functions not under your voluntary control.
Factors that Impact basal Metabolic Rate: Heart rate, digestion, respiration, maintenance of blood pressure and body temperature
Basal metabolic rate is responsible for 60-75% of the calories needed per day.
Muscle mass determines your basal metabolic rate.
Why do men typically have a higher basal metabolic rate than women?
Sarcopenia: the loss of muscle mass as we age.
We lose about 3% of our muscle mass per decade.
How does a sedentary lifestyle, i.e. lowering metabolic rate, accelerate sarcopenia and the loss of lean muscle mass?
Thermic effect of food: the energy required to digest food. Approximately 10%-30% of total energy expenditure depending on what foods you eat.
Total energy intake is determined by the number of calories consumed, composed of protein, fat and carbohydrate.
BMR + Thermic effect of food + ? = Total energy consumed
Physical activity accounts for 15%- 30% of total energy consumed.
Hamwi equation = ideal body weight to determine calories needed
women
45 kg for first 152 cm plus 2.3 kg 2.5 cm after
100 pounds for first five feet of height and five pounds for each inch after.
men
48 kg for first 152 cm plus 2.7 kg for each 2.5 cm after
106 pounds for first five feet = 6 pounds for each in after.
Ideal body weight x 10 = calories needed for basal metabolic rate
Sedentary add 30% to your BMR
Moderately active add 50% to your BMR needs
Extremely active double your BMR needs.
It takes 3 500 calories to lose 0.45 kg (one pound) pound of body fat. You burn approximately 100 calories by walking 1.6 km (one mile).
How can you rev up your basal energy needs?
Not All Carbohydrates Are Created The Same
Carbohydrates are the exclusive fuel of the central nervous system and exercising muscle.
Slice of bread is approximately 15 grams of carbohydrate
One piece of fruit is 15 grams of carbohydrate
Whole grain carbohydrates dominated the carbohydrate landscape of the early 1900s.
Whole grains began disappearing from American and Canadian plates in the 1940s when we began refining carbohydrates. Refining removes the outer bran layer. Carbohydrate consumption per capita decreased from 1940 until 1960 when consumption of carbohydrate increased.
What was the cause of the increase?
The consumption of sweeteners –high fructose corn syrup - has shifted the landscape of carbohydrate consumption. This has led to an increase in the incidence of type 2 diabetes.
Carbohydrates are made up of carbon hydrogen and oxygen. They exist in many forms, from simple to the complex. Food gets categorized by the number of glucose molecules contained within the carbohydrate.
Simple carbohydrates, or simple sugars, include monosaccharides and disaccharides. Monosaccharides include glucose, galactose and fructose; they do not exist in simple form in whole food.
Disaccharides are two monosaccharides stuck together, and for every disaccharide, an enzyme splits it into monosaccharide form. Disaccharides include sucrose –table sugar -, maltose – malt sugar -, and lactose – milk sugar- . Dissacharides are listed on a food label as sugar.
Sucrose = glucose + fructose Enzyme sucrase
Maltose = glucose + glucose Enzyme maltase
Lactose = glucose + galactose Enzyme lactase
HFCS is a dissacharide.
Amylose is a carbohydrate organized in a long chain
Amylopectin is a branched chain
Complex carbohydrates are groups of carbohydrates known as polysaccharides, which are twenty or more sugar units stuck together in chains or branches. Given their length, it takes longer to break these molecules down into their component parts to be absorbed.
White bread versus whole grain bread? Amount of carbohydrate is the same. However, white bread lacks the fiber and magnesium –correlated to reducing the incidence of diabetes - found in whole grain bread.
The function of carbohydrate is to ensure the optimum functioning of the body. The primary function is to serve as an energy source, at four calories per gram. Carbohydrates prevent ketosis, which is the accumulation of ketones – formed by the incomplete breakdown of fat in the absence of carbohydrate -. Ketones can cause nausea and other negative reactions. Carbohydrates spares protein so it can build and repair tissue.
Nondiet soft drinks are the biggest source of simple sugars in the western diet. 100% juice contains mono- and disacchardies.
The glycemic index measures how quickly your blood sugar rises after ingestion of a particular carbohydrate food. Those who eat a diet of high glycemic index carbohydrates have the greatest risk of many chronic diseases. If you eat high glycemic index food, you produce significantly more insulin. Insulin is an anabolic hormone and the development of heart disease, high blood pressure, and cancer are all thought to have this anabolic response.
amylopectin -> higher glycemic index
amylose -> lower glycemic index
What do you look for when wisely choosing a carbohydrate?
Why do you think carbohydrates have received such a bad reputation?
Copy the following questions into your notes and answer while screening the Marketplace Lousy Labels: Health Hype episode.
1) Speculate on what product will be number one the lousy labels list.
2) Why are consumers susceptible to the use of buzz words, images and colour on labels?
3) What rules are there about labeling?
4) What buzz words and strategies are used by food companies to persuade the consumer to buy their products?
5) Which product's inclusion on the 'lousy labels' list surprised you and why?
6) What are nitrites used for? Why are nitrites in food an issue?
Design Your Own Food Guide
Design a food guide poster that will promote healthy eating. Use your background knowledge and do some research if needed. You are encouraged to use poster paper, flyers and magazines to craft your poster.
Success Criteria
Knowledge: foods correlated to health. Communication: clarity, organization, neatness. Application: applicable to real life. Thinking: originality of presentation.
Wilson’s Food Lab Rules
1) Safety First.
2) Everything in its place.
3) Leave it cleaner than you found it.
4) Notwithstanding rules one, two and three, there are no rules.
Pizza Dough
Ingredients
2 cups lukewarm water
2 teaspoons yeast
1 teaspoon honey
4 cups all-purpose flour
2 tablespoons extra virgin olive oil
1 teaspoon salt
Directions
Add water, honey and yeast to a bowl. Let the yeast fully dissolve in water and bloom for 2 minutes.
Add flour on a smooth work surface and create a well in the centre of the flour. Slowly add the yeast-water mixture, olive oil and salt until the flour has absorb the liquid. Knead until the mixture becomes an even dough consistency. If necessary, add a little more flour to absorb any excess liquid.
Place the dough in lightly oiled bowl and gently roll the dough to coat in oil. Cover with a towel and let rest for at least one hour or until the dough doubles in size.