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CHEESE STUDY GROUP

CHEESE STUDY GROUP. 2018. INTRODUCTION to BASIC NUTRITION. KEY QUESTIONS. 1) Do Certified Cheese Professionals need to have at least a basic knowledge of nutrition? 2) Why? * These questions will soon be answered*. INSTRUCTOR. Instructor: Babs Hogan, M.Ed.

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CHEESE STUDY GROUP

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  1. CHEESE STUDY GROUP 2018 • INTRODUCTION to BASIC NUTRITION

  2. KEY QUESTIONS 1) Do Certified Cheese Professionals need to have at least a basic knowledge of nutrition? 2) Why? * These questions will soon be answered*

  3. INSTRUCTOR • Instructor: Babs Hogan, M.Ed. • BS: Texas A&M University: Health & Kinesiology • Master’s: University of Texas @ Tyler: Kinesiology • Certified Exercise Physiologist by The American • College of Sports Medicine • Health & Fitness professional since the ice ages • Author of book on childhood obesity • Currently writing a book on health benefits of cheese

  4. CATEGORIES OF NUTRIENTS A basic view: Seven categories of nutrients: • Proteins • Fats • Carbohydrates • Minerals • Vitamins • Water • Fiber

  5. MACRO vs. MICRO • Macronutrients = nutrients required in large amounts, i.e. proteins, fats and carbohydrates. • Micronutrients = nutrients required in small amounts, i.e. minerals and vitamins.

  6. PROTEIN Functions: • Proteins are the building blocks of the body. For growth of hair, nails, muscle, skin, bone, etc. • Proteins support connective tissues: ligaments, cartilage, tendons. • Proteins are necessary for manufacturing, maintaining, and repairing body tissue. Heals wounds, cuts on skin. • Enzymes are proteins that aid in digestion.

  7. PROTEIN Functions continued: • The production of hormones and antibodies. Aids in immunity to fight infections. • A protein called hemoglobin is found in red blood cells, which transports oxygen throughout the body. • A protein called insulin is responsible for regulating blood glucose (sugar). • Plays a role in muscle contraction.

  8. CLASSIFICATIONS OF PROTEIN • Animal Protein / 1st.Class protein / High Biological Value Known as complete protein because they contain essential amino acids. • Vegetable Protein / 2nd.Class / Low Biological Value • Most plant protein are incomplete because they lack some amino acids. • Most plant proteins lack vitamin B12, vitamin D, DHA (an essential Omega-3 fat), heme iron, and zinc.

  9. SOURCES OF PROTEIN • Animal Protein: Meat, fish, milk, eggs, cheese, yogurt, kefir • Vegetable Protein: Peas, beans, lentils, seeds, nuts *Note: Complete plant protein includes amaranth and quinoa. Both are grains.

  10. ESSENTIAL vs. NON-ESSENTIAL Proteins are made of amino acids • There are approximately 20 amino acids. • There are two types: Essential & Non-essential • Essential amino acids are those which the body cannot be make and must be supplied by the diet. • Non-essential amino acids are those which the body can make enough of and are not therefore a dietary requirement.

  11. FATS • Fats are also called lipids • Assist with absorption of the fat-soluble vitamins A, D, E and K and carotenoids • Provide foods with flavor, texture, and creamy mouth-feel. • Provides energy in the form of calories • Serves as shock absorption for organs in the body

  12. FATS • Fats are vital for the health of all cell membranes • Provides insulation during cold climates • Important for brain development for fetus, infants, children, and teens • Important for brain health in older folks • During a meal, fats slow digestion--resulting in satiety (a sense of fullness and satisfaction after eating).

  13. FATS • Fats are solid at room temperature: butter, lard • Oils are liquid at room temperature: olive oil • Fats are found in animal and plant foods • Provides energy for long-distance activities: running a marathon, cycling 100 miles

  14. FATS Cholesterol is a class of fat. • Low density lipoprotein is LDL, and is regarded as the bad type of cholesterol.Role: LDL delivers cholesterol to tissues • High density lipoprotein is HDL, and is regarded as the good type of cholesterol.Role: HDL removes cholesterol from tissues for excretion in the liver

  15. FATS In general, cholesterol has been removed from the bad list. New research shows that it isn’t as harmful as we thought. Dietary fat in dairy is actually protective against diseases, such as diabetes and heart disease. For decades, we have been told that all saturated fats are evil and that we should avoid them. NOT TRUE. In fact, new research recommends whole-fat dairy instead of low or non-fat diary.

  16. FATS Important points to remember: • Dietary fat in dairy is actually protective against diseases, such as diabetes and heart disease. (from high-quality milk) • Not all saturated fats are evil. • Whole-fat dairy is highly recommended.

  17. FATS What fats are harmful? What’s killing us? Trans-fats! The process is called hydrogenation. • Transforms liquid oils into solid fat • Produce more chemically stable fats (resists oxidation, rancidity) *Extends shelf life* • Trans-fats mainly found in foods with partially hydrogenated fats: fried foods, cakes, cookies, crackers • Less expensive than real, high-quality fats

  18. TRANS-FATS Research shows that trans-fats cause coronary heart disease called atherosclerosis. Known as “clogging the arteries.”

  19. FATS • Saturated: animal products like milk, cheese, eggs, and meat • Monounsaturated: olive oil • Polyunsaturated: fats from plants (soy and corn)

  20. QUOTE “A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.” Siri-Tarino et al. American Journal of Clinical Nutrition, 2010

  21. CARBOHYDRATES • Carbohydrates come from plant food. • Sources: bread, rice, potatoes, fruit, vegetables, • cereal, pasta, desserts, candy, sugar, • crackers, etc.

  22. CARBOHYDRATES Functions: • Carbohydrates provide energy (calories). • A form of carbohydrate, cellulose aids digestion by pushing food through the intestine quickly, preventing constipation. • Cellulose also prevents diseases, e.g. cancer of the bowel

  23. CARBOHYDRATES • Simple carbohydrates: • Naturally in fruits, vegetables, and milk • Sweeteners such as honey, corn syrup, and table sugar • Known to cause a rapid insulin spike. • Complex carbohydrates: • Fiber: from seeds and cell walls of fruits, vegetables and cereal grains • Known to cause a slow insulin spike.

  24. CARBOHYDRATES Important tips: • Increase fiber in the diet. • Decrease sugar, refined carbohydrates, processed flour, etc. • Eat low carb cheese, yogurt, kefir, etc. • GOAL: Eat low sugar food to avoid a rapid insulin spike

  25. INSULIN SPIKE High sugar=redLow sugar= yellow High sugar food

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