Nutrition Notes

Chapter 1
Objectives
Define nutrient density and give examples of nutrient dense foods
Is having a high nutrient content for the amount of calories consumed
Eg, Low fat milk > Ice tea
List the 6 classes of essential nutrients and their basic roles in the body
Water
Carbohydrates
o Sugars, starches, fiber
o Organic (carbon containing)
Lipids (fats)
o Cholesterol, saturated and unsaturated fats
o Organic
Proteins
o
Made of amino acids
o Organic
Vitamins
o Fat and water soluble
o Organic
Minerals
o Chemical elements
Describe the different types of malnutrition and the possible consequences of each
Under nutrition: when intake doesnt meet needs
o Eg, no water = dehydration
o Eg, no calcium = osteoporosis
Overnutrition: When intake exceeds body needs
o Eg, more calories = obesity
o Eg, more trans fat = heart disease
Discuss how the principles of moderation, variety and balance can help guide food
choices
Practicing MODERATION: Not too much or too little
o When eating too much sugars or salt, it leads too unhealthy lifestyles
such as diabetes, or heart disease
Eat a VARIETY: choosing foods from different groups and diverse foods from
within these groups
o Different amino acids come from different meats and alternatives, such
as vegetarians must eat a variety of nuts, tofu and alternatives in order
to gain all the amino acids, a non-vegetarian can obtain from meat.
BALANCE choices: Healthier choices > Less healthy, balance nutrients, balance
energy in and energy out
o It is all right to indulge in high sugar and salt food as long as you are
eating an appropriate amount of veggies, water and essential
nutrients.
Understand how evidence is gathered in nutrition science and how to identify credible
nutrition information

Creditable nutrition information is founded on reputable studies based on the

scientific method
Starting with a hypothesis a proposed explanation for a problem that can be
tested
Specific methods are used to test the hypothesis, results are then gathered
and analyzed and conclusion are drawn based on findings
Epidemiological studies hypothesis tested by observing variables to find
patterns, trends associations
o But associations DOES NOT equal causation
Experimental studies
o Hypothesis tested on very controlled conditions
o More credible if it is blind or double blind

Questions
1. Define and give examples of the following terms: nutrient density, organic,
malnutrition
Nutrient density having high nutrient count for the calories consumed
Organic Nutrients that contain carbon
o ex. Minerals are not organic
Malnutrition Lack there of or exceeding amounts of nutrients, affects both
present and future health
2. What sensory qualities of food are most likely to influence food choices?
Taste, smell, appearance and texture
Emotional attachments
Cultural/societal norms
Availability
Environment

3. How many kilocalories do each of the nutrients provide per gram?

1kcal = 1000 calories = 1 Calorie
o fats 9kcal/g
o Carbs 4kcal/g
o Protein 4kcal/g
4. Which nutrients contribute to body structure? Body process regulation? Fuelling
cellular processes?
Body structure Fats, carbs, protein, minerals, water
Body process regulation ALL
Fuelling cellular processes - ???
5. Identify the top 3 causes of death in Canada
Overall overnutrition
o Cancers, heart disease, stroke
6. What is the difference between functional foods and neutraceuticals? Give a
specific example of each.
Functional foods are foods that are associated with health and protection from
disease, Neutraceuticals are fortified with extra nutrients or enhanced with

phytochemicals.
o Eg. Vitamin water, Omega-3 eggs
7. You should have an understanding of the different types of nutritional studies as
well as how to evaluate nutrition information.
Nutritional studies
Nutrition and Dietetics Management
Comprehensive Nutrition
Sports Nutrition
Human Nutrition
Community Nutrition
How to evaluate nutritional information
Does it make sense?
Whats the source?
What evidence is being presented?
Is it selling something?
Has it stood the test of time?
Chapter 2
Objectives
Discuss how the nutritional status of an individual can be determined
In order to access whether an individual or an population is consuming the correct
amount of nutrients we have a set reference values that we used to compare it
with, those are called the DRIs.
1
Outline the purpose of the 4 DRIs as well as the recommendations for energy intake
There are 4 DRIs.
1
Recommended Daily Allowance (RDA):
- Consumption of this amount of the nutrient meets the needs of
97% of the population (set 2 standard deviation above the EAR)
1
Estimated Average Requirement:
- Consumption of this amount of the nutrient meets the needs of
50% of the population
2

Adequate Intake (AI):

- Nutrients intakes that are used as a goal when no RDA exists. AI
values approximate the amount of nutrient that sustains health
Upper Limit (UI):
- The highest amount of that nutrient that will not promote
symptoms of toxicity in the majority of healthy individuals. Intake
should not exceed this value

Discuss the basic features of Eating Well with Canadas Food Guide, including the
additional recommendations on how to make wise decisions from each food group
There rainbow like guide is to help us convey the concept of variety. Food found on
the outer arc is favored, while those in the inner arcs should be consumed more
discreetly. The guide also provides recommendations for the number of serving

per each group (Vegetables & Fruits, Grain, Dairy, Meat, Oil, Fat) depending on
the gender and age of the individual. New features now include examples as in
what counts as a serving from each group.
Compare and contrast the labeling requirements for pre-packaged foods versus
natural health products
Mandatory information on food labels:
- Statement of identity (ex. Apple juice)
- Net contents of the package (ex. 500mL)
- Name and address of manufacturer, packer, distributor
- List of ingredients
- Nutrition information
Natural Health Product Labels:
- Includes its name
- License number
- List of ingredients
- Recommended uses
- Cautionary statements
- Does not need to include a nutrition facts box
Review
1. How do you assess nutritional status?
We would need a set of reference values for comparison (DRI).
2. Identify the 4 DRIs and explain how they are determined.
1

There are 4 DRIs.

Recommended Daily Allowance (RDA):
- Consumption of this amount of the nutrient meets the needs of
97% of the population (set 2 standard deviation above the EAR)
Estimated Average Requirement:
- Consumption of this amount of the nutrient meets the needs of
50% of the population
Adequate Intake (AI):
- Nutrients intakes that are used as a goal when no RDA exists. AI
values approximate the amount of nutrient that sustains health
Upper Limit (UI):
- The highest amount of that nutrient that will not promote
symptoms of toxicity in the majority of healthy individuals. Intake
should not exceed this value
3. What are the AMDRs for each energy-yielding nutrient?
Acceptable Macronutrient Distribution Ranges
Macronutrient
Percentage of Total Calories
Protein
10-35%
Fat
20-35%
Carbohydrates
45-65%

4. Which foods are found in each food group of eating Well with Canadas Food
Guide?
Vegetables and Fruits, Grain Products, Milk and Alternatives, Meat and
Alternatives, Oil and Fat Consumption.
5. What new features are found in the latest Canadian Food Guide?
It now contains specific examples of what counts as a serving from each
group, as well as recommendations for oil and fat consumption.
6. What advice does the Food Guide give about choosing foods from each food
group wisely?
Eat at least one dark green and one orange vegetable each day.
Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
Have vegetables and fruits more often than juice.
Make at least half of your grain products whole grain each day.
Choose grain products that are lower in fat, sugar and salt.
Drink skim, 1%, 2% milk each day.
Select lower fat milk alternatives.
Have meat alternatives such as beans, lentils and tofu often.
Eat at east two Food Guide servings of fish each week.
Select lean meat and alternatives prepared with little or no added fat or salt.
7. What information must appear on food labels? How do you read a nutrition
facts box
Mandatory information on food labels:
- Statement of identity (ex. Apple juice)
- Net contents of the package (ex. 500mL)
- Name and address of manufacturer, packer, distributor
- List of ingredients
- Nutrition information
Natural Health Product Labels:
- Includes its name
- License number
- List of ingredients
- Recommended uses
- Cautionary statements
- Does not need to include a nutrition facts box
If you were to eat 2 cups of Macaroni how many kilocalories, fat, sugar and sodium
would you be consuming?
If the label states one cup then you would have to double all the nutrients
underneath.
8. How do you read a food label?
Nutrient Contents Claim: describe the amount of nutrient in the food
Sodium free = less than 5mg of sodium per reference amount and stated
serving size
Reduced in calories = at least 25% less energy than the food that is

comparing to
Source of dietary fiber = at least 2 g fiber / serving
Excellent source of vitamin = at least 25% of RDA
9. Which claims are permitted on Canadian food labels?
Diet-Related Health Claims: outline the nutritional benefits of certain foods
and / or their components on overall health or reduced disease risk
Function Claims: state the well-known beneficial effects of a food or a food
constituent on the normal function of the body (ex. Calcium helps promote
strong bones and teeth)
Disease-Reduction Claim: state the associations between a food and its
components with a reduced risk of a nutrition-related disease
10. What are the arguments for and against menu labeling?
People want to know what kind of food they are eating, the nutrition that they
possess. However, some restaurant thinks that this kind of information may
cause a downfall in revenue.

Chapter 4
Objectives

Differentiate between sugars, starches, and fibers and classify them as simple
or complex carbohydrates
Sugars are Monosaccharide therefore simple carbohydrates
Starches and Fibers are Polysaccharides therefore they are complex
carbohydrates

Compare and Contrast soluble versus insoluble fiber

Soluble are sources such as oats, apples, beans, seaweed, and jams. They
promote heart healthy; binds cholesterol containing compounds and it
regulates blood sugar (reduces risk for diabetes II)
Insoluble are sources such as whole wheat, rye, bran, broccoli and celery. They
promote intestinal health, speeds up passage through intestines, as well as
binding toxic wastes products. It helps to support regular bowel movement as
well as preventing constipation

Outline the roles of Carbohydrates in a production of ATP, the metabolism of

fat and the sparing of protein.
Glucose is the main monosaccharide used within our body. They are to provide
energy for cellular processes as well as fuel for the brain and red blood cells.
Sufficient glucose level within the body stops it from breaking down body

proteins to create extra glucose; it also provides a critical reactant in the

metabolism of fat.
During cellular respiration each gram of glucose is converted into 4kcal of
energy in the form of ATP. When our carbohydrates levels are insufficient,
glucose can be synthesized from amino acids (protein from our body), this is
called gluconeogenesis. Hence carbohydrates are called spare protein as
eating enough carbs stops the body from breaking down amino acids to
synthesize glucose. If carbohydrates are insufficient within the body, fats are
used to form ketone bodies. Ketone are used for energy, they excrete through
the urine and they accumulate in blood, ketosis. Ketosis is a state in which you
will have low appetite, headaches, dry mouth, bad breath, and increased in
blood acidity.

Differentiate between type 1, type 2 and gestational diabetes and outline the
potential negative consequences of each
Type I
o
o
o

(5-10%) insufficient insulin secretion

Unpreventable
Immune system attacks the pancreatic cells that secrete insulin
If uncontrolled, build of ketones can lead to ketoacidosis, high blood
acidity can lead to coma or death

Type II (90-95%) resistance to insulin at the cells

o Can be prevented, it is often lifestyle related
o Insulin is still being released by the pancreas, however the cells
stopped responding to it
o Begins at pre-diabetes where blood glucose is high but not quite
diabetic level
Gestational Diabetes that occurs during pregnancy
o Elevated blood glucose during pregnancy
o High glucose level is passed onto the fetus
o Offspring have higher birth weight, as well as increased risk of
complications
o Usually resolves after the pregnancy, but its occurrence increases the
chance of type II diabetes in the future for the mother
Review
1. Contrast refined vs. unrefined carbs including which part of the grain is used
in each.
Unrefined carbs are carb sources eaten in their natural form or with minimal
processing. (Select these over unrefined carbs)
o Whole grain are unrefined carbs as they include the entire kernel
(germ, bran, endosperm)
Refined carbs are processed carbs, typically having a portion of the grain
removed; these can be a source of empty calories. (Minimize these)
o Refined grain products often include just the endosperm
2. What is found in each part of a whole grain kernel?

Endosperm: primary starch, contains protein, vitamins, and minerlas

Bran: fiber, high in vitamins and minerals
Germ: source of oil, rich in Vitamin E
3. What are the benefits of fiber overall and of each type, specifically?
Soluble Fiber
o Sources are oats, apples, beans, seaweed and jams
o It is heart healthy, binds cholesterol containing compounds as well as
regulating blood sugar (reduces risks for diabetes II)
Insoluble Fiber
o Sources are whole wheat, rye, bran, broccoli and celery
o It promotes intestinal health. Speeds up passage through intestines as
it binds toxic wastes products. It promotes regular bowel movements
and prevents constipation
4. What are the 3 functions of carbohydrates in the body?
Monosaccharide = single sugar units
o Must be in this form to be absorbed
Disaccharide = 2 sugar units
Polysaccharide = 3+ sugar units
o Starches, fiber = complex carbohydrates
Simple carbs are the quickest source of energy as they are just made of 1 or 2
sugar molecules and tare rapidly digested. Complex carbs are made from 3+
sugar molecules and is often high in vitamins and minerals.
5. Where is carbohydrate digested and absorbed? Describe which enzymes are
involved and where they are found.
Monosaccharide can be absorbed into the blood stream at the villi of the small
intestine. Mechanical and chemical processes promote the digestion of
disaccharide and polysaccharide into their monosaccharide subunits. Any
undigested carbs will go to the large intestines, where colonic bacteria will
digest some (gas), those unabsorbed is excrete in feces.
Digestion
o
o
o
o

In the mouth enzyme salivary amylase starts breaking starches into

shorter polysaccharide
In the stomach, the amylase is inactive by acid therefore no
carbohydrate digestion occurs
In the SI starch digestion and breakdown of disaccharide occur.
Pancreatic amylase complete the job of breaking down starch into
monosaccharide, disaccharide and sugar units called oligosaccharides
At the villi of the SI enzymes attached to the microvilli complete the
digestion of carbohydrates. Here the di & oligosaccharides are broken
down into mono

It the LI, fiber and other indigestible carbs are partially broken down by
bacteria to form fatty acids and gas. Some fiber is excreted in the feces

Absorption
o
o

Monosaccharide travels from the capillaries of the SI to the liver

Glucose is then either
Stored as liver glycogen
Used for energy at the liver
Deliver to other body tissues (glycemic response: measure of
how quickly high blood glucose rises after a carbs rich meal)
Liver uses fructose, galactose for energy

6. Describe how insulin and glucagon works.

When blood glucose within our body rises, insulin is released into the body
promoting glucose uptake at the cells, therefore reducing blood glucose level.
Contrarily, if our body glucose is too low, glucagon is released and it promotes
the breaking down of glycogen into glucose, and the synthesis of new glucose
molecules at the liver, blood glucose rises.
7. What is gluconeogenesis?
Gluconeogenesis: When carbohydrate levels are insufficient to fuel cellular
needs, glucose can be synthesized from amino acids
8. Contrast diabetes types I vs. II. What are the symptoms of diabetes?
Type I
o
o
o

(5-10%) insufficient insulin secretion

Unpreventable
Immune system attacks the pancreatic cells that secrete insulin
If uncontrolled, build of ketones can lead to ketoacidosis, high blood
acidity can lead to coma or death

Type II (90-95%) resistance to insulin at the cells

o Can be prevented, it is often lifestyle related
o Insulin is still being released by the pancreas, however the cells
stopped responding to it
o Begins at pre-diabetes where blood glucose is high but not quite
diabetic level
Gestational Diabetes that occurs during pregnancy
o Elevated blood glucose during pregnancy
o High glucose level is passed onto the fetus
o Offspring have higher birth weight, as well as increased risk of
complications
o Usually resolves after the pregnancy, but its occurrence increases the
chance of type II diabetes in the future for the mother
9. Describe the current situation with diabetes in Canada (i.e. High risk groups,
medical complications, costs)

Acute symptoms could be frequent urination, excessive thirst, and blurred

vision, weight loss
Chronic symptoms could be blindness, kidney failure, cardiovascular disease
or worse.
10. What is hypoglycemia and how might it occur? Differentiate between reactive
and fasting hypoglycemia.
Hypoglycemia is low blood sugar.
o Can result from overmedication to treat diabetes
o Fasting Hypoglycemia: occurs when blood sugar drops due to
insufficient carbs intake
o Reactive Hypoglycemia: occurs in response to consumption of high
carbs
High carb meal causes spike in blood glucose therefore causes
a spike in insulin, and this insulin promotes an exaggerated
drop in blood glucose beyond desirable level
11. What is the RDA for carbs? The AI for fiber?
Recommended Dietary Allowance: 130g per day for adults and children
Adequate Intake: 14g/1000 calories
Chapter 5
Objective
Differentiate between triglycerides, fatty acids, phospholipids and sterols and
describe how fatty acids are classified and outline the roles of monounsaturated,
polyunsaturated, saturated and trans fats in the body

Lipids
o Triglycerides, phospholipids, and sterols
o They are all hydrophobic not soluble in water
Triglycerides
o Main dietary lipid, consists of a glycerol backbone with 3 attached fatty
acids
o Unsaturated & saturated fats are typically referred to the fatty acid
composition of the triglycerides in our diet
o Degree of saturation depends on the amount of hydrogen atoms
attached to the fatty acid
Saturated Fatty Acids
FA with no double bonds is most saturated with
hydrogen
Solid at room temp
Longer chains: common in animal foods, increase in CVD
disease
Medium chains: found in tropical oils, easy to
digest/absorb

Unsaturated Fatty Acids

Have one (mono) or more (poly) double bonds

Liquid at room temp

Mono-saturated: 1 double bond, reduces bad cholesterol
lv
Polyunsaturated: 2+ double bond, lower your risk for
heart disease

Essential Fatty Acids

A type of polyunsaturated that the body cannot
synthesize
EPA and DHA acid are omega-3 FA acid consumed from
diet or synthesized from alpha-linolenic acid, found
mostly in fish
Good for growth, skin, fertility, red blood cell
Longer chain omega 6 and 3 form eicosanoids
o Hormone like molecules
Deficiency
o Dry scaly skin, liver abnormalities, poor healing,
impaired vision, growth failure in infants
Cis vs Trans FA
o Cis has H atoms on same side
o Trans has H atoms on opposite sides
Rare in nature
Produced through the process of
hydrogenation
Increases risk for heart disease
Associated with higher LDL (bad) and
lower HDL (good) cholesterol

Phospholipids
o Found in small amounts of food we eat
o Have a hydrophobic and hydrophilic end
Allow water and fat to mix (fat emulsification)
o Form the lipid bilayer of the cell membrane

Sterols (cholesterol)
o Liver can synthesize it therefore unnecessary from the diet
o Found in cell membrane, myelin
o Used to synthesize vitamin d, bile acids, cortisol, testosterone,
estrogen

Plant Sterols
o Found in small quantities in most plant foods
o Help reduce blood cholesterol lv, but does not necessarily lower heart
disease risk

Outline how lipids are absorbed and transported in the body, noting the specific
transporters that are preferably used for different lipids and for transport between
specific areas of the body

Absorption and transport of lipids in the body is hard due to their hydrophobic
quality
Requires a transporter to move them around our body
Lipoproteins are lipid-transporters composed of an outer shell of phospholipids

The phospholipids trait help dissolve lipids in the circulatory system

Chylomicrons, VLDL, LDL, HDL are lipoproteins with varying amounts of
triglycerides, fatty acids and cholesterol in their core
Most fat digestion and absorption occurs in the SI
Lipids are broken down by lipases (pancreas produced enzyme), emulsified by
bile into micelles
TGs must be broken down into glycerol + Fas to be absorbed
After long-chain Fas have been absorbed at SI, they are reassembled into TGs
Large hydrophobic lipids are covered with a water soluble protein
phospholipid/cholesterol coat to form a lipoprotein
After absorption TGs + phospholipids, cholesterol and protein form a
lipoprotein called a chylomicron
o Circulate in blood, delivering TGs
Enzyme lipoprotein lipase promotes the uptake of TGs into body
cells
Once TG enter cells, they are used to form ATP or processed for storage in
adipocytes
Chylomicron then ends up in liver where it will be further broken down
Lipids synthesized by the liver are transported in the form VLDL (very low
density lipoproteins)
o High proportion of cholesterol, TGs
o VLDL drops off TGs to body tissues where they are used for
energy/stored in adipose tissue
As TGs removed from VLDL it becomes more dense, processed to LDL (low
density lipoprotein)
o Primary cholesterol delivery system
o Bad cholesterol, as high lv is associated to increased of heart disease
Body cells cannot typically break down sterol, so it is retuned to the liver by
HDL (high density lipoproteins) to be eliminated
o Good cholesterol
o High level of it is associated with decreased risk of heart disease
o
o

Discuss how certain lipids are implicated in the development of atherosclerosis

Heart disease is typically associated with the build up of FA deposited in the

artery walls, this condition is called atherosclerosis
o Inflammation drives the formation of atherosclerotic plaques
o Plaque narrows an artery reducing blood flow
o It something gets stuck in that narrowed artery it can lead to the death
of downstream tissue
In the heart = heart attack
In the brain =stroke

Review
1. How have the fat consumption patterns of Canadians changed over the past
40 years?
We are eating less saturated, trans fats, increasing healthy fats.
2. Differentiate between saturated vs. unsaturated fatty acids vs. trans fats
3. How are trans fats made? How do they affect health?
4. Differentiate between the types of essential fatty acids and their functions.

5.
6.
7.
8.

What is a phospholipid and what is its role in our body?

What is a micelle?
Describe the structure of a triglyceride.
Know the main functions of chylomicrons, VLDL LDL, HDL and where/how they
are formed. You should also know what each of them is primarily composed of.
9. What is beta-oxidation?
10. What is the proper name for the storage form of fat found in the body?
11. What are the functions of fat?
12. What are eicosanoids and how do they differ depending on what they are
derived from?
13. What is atherosclerosis? What increases your risk of it?
14. How are lipids related to heart disease risk?
15. Ho ware lipids associated with cancer risk?
16. What are the fat recommendations?