Stratford Chefs School

1. Stratford Chefs School Nutrition Course – Week 10

2. Today’s Topics – Week 10 • Key Concepts from Week 9 • Review test #2 • Glycemic Index • Diabetes • Vitamins

3. Key Concepts from Week 9 • CHO role in the body • 3 major types • What are the building blocks • CHO requirements • AMDR for Total Carbohydrates • What foods would provide each carbohydrate? • Questions about the high fibre assignments?

4. Test #2 – Review Average: 27/40 = 67.5%

5. Group #3 • Carbohydrates in Health & Disease

6. Glycemic Index

7. Lactose Intolerance • Important to have a medical diagnosis

8. Diabetes • Review sugar digestion • Three types of diabetes

9. Dietary Management of Diabetes • Regular meals • Set amount of carbohydrate at meals • Lower saturated and trans fat

10. Vitamins • Essential nutrients • NOT a source of energy • Needed in small amounts from the diet • Role in the body • Facilitators or helpers • Enzymes and co-enzymes • Prevent very specific nutrition deficiencies • Useful in preventing certain diseases

11. Group #4 Fat Soluble Vitamins

12. Fat Soluble Vitamins • Absorbed and transported along with fat • Need to be packaged with protein to travel through the blood stream • Can be stored in the liver and fatty tissues therefore more likelihood of toxicity

13. Vitamin A • Can be toxic in large amounts • Don’t take more than RDA • Many supplements have 5000 IU • Beta-carotene is a pre-cursor of Vit A • Food sources: • Vitamin A: Milk products, liver, egg yolks • Beta-carotene: spinach, carrots and pumpkin.

14. Vitamin E • Important antioxidant • Bodies primary defense against oxidation • Protecting the lipids and other important components of cell and cell membranes • Food Source: nuts and seeds, green leafy vegetables, wheat germ and vegetable oil.

15. Vitamin D • Works with other nutrients and hormones to maintain calcium levels in blood and bone • Conditionally essential • Can be made in the skin by exposure to sunlight • Requires 20-30 min of full-body exposure at noon • Sun rays not strong enough in Canada from October to March • Growing concern people aren’t getting enough • Food sources: scares – milk, margarine, egg yolks and high fat fish

16. Vitamin K • Made primarily by intestinal tract • Necessary for blood to clot normally • Babies given a shot of Vitamin K at birth because intestinal bacteria are not producing vitamin yet • Food sources: dark green vegetables, milk and egg yolks

17. Group #5 • Water Soluble Vitamins

18. Water Soluble Vitamins • Dissolve in water • Easily absorbed directly into blood stream • Not stored in large quantities • Excess intakes are excreted in urine • Less likely to be toxic • More sensitive to heat and light

19. B Vitamins in Concert • Play an important role in metabolism and help our bodies use energy from food.

20. Folate or Folic Acid • Reduces the risk of neural tube defects in unborn baby • Benefits in first 20 days of pregnancy • Cannot get sufficient folic acid to prevent NTD from food alone • Women of childbearing age should take MV containing 0.4 mg • Food sources: green leafy vegetables, legumes and peas, fruits, enriched and whole grain breads

22. Vitamin C • Helps with iron absorption • Helps fight infection. • Important for scar tissue and bone growth. • Food Source: citrus fruit, cabbage type vegetables, dark greens, cantaloupe, strawberries and peppers.

23. Food vs. Supplement • Aim to get most through food • Most studies showing benefits of vitamins done with food not supplements • Times when supplements are/may be necessary