Unit 1

Basics of
Nutritional
Sciences
HNSC 1200
Food Facts and Fallacies

This Photo by Unknown Author is licensed under

CC BY-SA-NC 1
Unit 1 Topics:
1. Food and Nutrition Common Definitions
2. Food Energy and Atwater System Calculation
3. Food Choices
4. Nutrition Recommendations
5. Nutrition Labeling
6. Food Allergies and Intolerance
7. Nutrition Quackery
8. Nutritionists and Dietitians

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 Learning objectives
1. Define the common terms in food science and nutrition that are listed in the course
notes and assigned readings.
2. Classify nutrients based on a variety of criteria (general classes, calorie providing versus
non-calorie providing, essential versus non-essential versus conditionally essential)
3. Define calorie, kilocalorie (Calorie), and calculate total calories and percentage of
calories from carbohydrates, fats and proteins
4. Interrelate the factors effecting your food choices
5. Interpret Canada’s Food Guide
6. Interpret and debate the standards for Canadian food labels.
7. Differentiate between a food intolerance and a food allergy, and discuss the role of
government in minimizing food allergic reaction incidence.
8. Identify characteristics of valid nutritional information and nutrition quackery;
9. Discuss the differences between registered dietitian and nutritionist.
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 Basic Definitions
Nutrition is the study of:
• the nutrients in foods;

• how nutrients are used in the body; and

• the human behaviours related to food This Photo by Unknown Author is licensed under CC BY-SA

Food is any substance that your body can take in and adapt to enable you to stay alive
and to gain nourishment. It is a carrier of nutrients.1

Diet is foods and beverages that you normally consume.1

Nutrients are the components in food that our body needs for optimal functioning.1
1 Sizer, F., Whitney, E., & Piche, L. (2021). Nutrition concepts and controversies (5th Cnd. ed.). Toronto, ON: Nelson Education Ltd.
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 Nutrients
There are six classes of nutrients that can be divided into 2 groups:

A. Energy Providing Nutrients B. Other nutrients

(meaning that the body can use the (Non-energy containing)
energy they contain)

1. Carbohydrates 1. Water

2. Fat 2. Vitamins

3. Protein 3. Minerals

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Essential, Non-essential and Conditionally Essential Nutrients

Essential nutrients are nutrients that must come from food, because the
body cannot make these nutrients in sufficient quantities.
• Examples of essential nutrients include the minerals, and the essential fatty acids,
linoleic and linolenic acid. And also essential amino acids like Arginine, Tryptophan
etc.
Non-essential nutrients are nutrients that the body is able to make sufficient
amounts of to promote optimal health, so they do not need to rely on food
intake.
Eg: fatty acids such as stearic acid, amino acids such as Tyrosine, Alanine etc.

Is cholesterol essential or non essential? Y or N

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Essential, Non-essential and Conditionally Essential Nutrients
Conditionally essential nutrients are nutrients that the body can usually
make enough of to meet the requirements for health, however during
specific conditions (such as increased demand due to periods of growth,
illness or injury) the body cannot make enough to meet needs, so must rely
on food intake.
• An example is the amino acid histidine, which is conditionally essential during
periods of growth (that means for kids and adolescents; Need to take through food,
because the body cannot make it enough. For healthy adults, their body make
enough histidine).
• Glycine is usually a non-essential AA, but becomes essential during late pregnancy.
Therefore, now consider as ‘conditionally essential’ by scientists.
• Vitamin K: Kids/adults have microbiota in their gut that produce vit K. Newborns are
given a vit K dose, vaccine after birth (lasts until they are 6 mo).
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 Food Energy

• Kilocalorie or Calorie: The definition of Calorie is the amount of heat

energy required to raise the temperature of one litre (L) of water by one
degree of Celsius.
• calorie: The definition of calorie is the amount of heat energy required
to raise the temperature of one millilitre (ml) of water by one degree of
Celsius
• 1000 calories = 1 Calorie = 1 kilocalorie

Note: Water 1kg=1L

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 How many Calories are in the things we consume?

• The amount of energy that a food provides depends on the content

of carbohydrate, fat and protein.
• Carbohydrate provide us with 4 Cal/g (=kcal/g)
• Fat (lipid) provide us with 9 Cal/g
• Protein provide us with 4 Cal/g
• Alcohol provide us with 7 Cal/g, but is not a nutrient

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Calculation of Calories
Determine the number of calories from fat, carbs (CHO), or
protein by:

(# of grams of CHO, fat, or protein) x (the # of Cal per gram of CHO, fat, or protein)

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Example: Crispers
A serving of crispers (25 g) has 1.4 g protein, 5.5 g fat,
17 g CHO.
Calculate the Calories from fat, carbs and protein

1. 5.5 g of fat x 9 Cal/g = 49.5 Cal from fat.

2. 17 g of CHO x 4 Cal/g = 68 Cal from CHO
3. 1.4 g of protein x 4 Cal/g = 5.6 Cal from protein

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Calculation of Total Calories
• Determine the total numbers of Calories:

(# cal from fat)

(# cal from CHO)
_+ (# cal from protein)_
Total numbers of Cal

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Example Crisper Continue……
• Calculate the total Calories in the 1 serving of Crispers:

49.5 Cal from fat

68.0 Cal from CHO
_____ + 5.6 Cal from protein____
123.1 Cal per serving of cereal

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 Calculate the % of Calories
To determine the percentage of calories from carbs, fat, protein :

# of Calories from fat, carbs, or pro

x100 = % of Cal from carbs, fat, pro
Total numbers of Calories

Example:
% of Calories from fat = No. of Calories from fat
Total no. of Calories
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Example Crispers Continue
% of calories from fat:
( 49.5 Cal from fat) / 123.1 Cal x ( 100 ) = 40%

% of calories from carbs:

( 68 Cal from carbs) / 123.1 Cal x ( 100 ) = 55%

% of calories from protein:

( 5.6 Cal from pro) / 123.1 Cal x ( 100 ) = 4.5%

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 9 Cal from fat
28 Cal from CHO
_+ 8 Cal from protein
45 Cal per 1 tube

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 Food Choices
• Availability • Advertising/ Marketing
• Cost • Habit
• Convenience • Positive association
• Emotional • Personal preference
• Social • Values or belief
• Cultural factors • Health

Image: https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
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 Food Choices
• Many of these factors will influence the foods that we choose, and we
are often not even aware of the impact that these factors have
Read the following:
• https://food-guide.canada.ca/en/healthy-eating-recommendations/marketing-
can-influence-your-food-choices/

• Video (2 min): https://www.youtube.com/watch?v=GnVUI8SSM4g

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 Canada Food Guide (CFG)
▪ Canada’s Food Guide is designed to promote healthy eating for healthy Canadians
2 years of age and above.
▪ Uses the latest nutrition research to give Canadians clear messages about making
healthy food choices, and support overall nutritional well-being.

▪ Canada’s Food Guide’s 5 basic characteristics of a healthy diet include:

1. Adequacy – An adequate diet should provide sufficient amounts of essential nutrients,
fibre and calories
2. Balance – A diet that provides a ‘balanced’ or ‘appropriate’ amounts of all nutrients; A
balanced diet will not have one nutrient at the expense of another.
3. Calorie control – Watch your portions; Know your body type.
4. Moderation – Eat in moderate amounts
5. Variety - Eat a varied diet; Eat from all food groups regularly; Try different foods

Visit: https://food-guide.canada.ca/en/
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 Canada Food Guide (CFG)

• Nutrient density: How much of a nutrient per one serving’s

calorie content?
Eg: 1 cup skim milk: 85 Cal; 350 mg Calcium
1 cup ice cream: 300 Cal; 170 mg Calcium

1 cup skim milk: Calcium density = 350/85 = 4.11

1 cup ice cream: Calcium density = 170/300 = 0.57

Read: https://food-guide.canada.ca/en/
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Canada Food Guides (CFG)

Read: https://food-guide.canada.ca/en/ 22
 CFG’s Eat Well Plate

How to make a healthy Plate

• Use the proportions of foods on the Eat Well Plate

as a guide to help you make healthy meals or
snacks.
▪ Step 1: Make half your plate vegetables and fruits.
Vegetables and fruits should always make up the
largest proportion of the foods you eat.
▪ Step 2: Choose whole grain foods.
▪ Step 3: Include protein foods. Choose protein
foods that come from plants more often
Figure 1. Eat Well Plate
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 CFG Key Recommendations
1. Focus on Health Eating
• Make it a habit to eat a variety of healthy foods each day.
• Eat plenty of vegetables and fruits, whole grain foods and protein foods. Choose
protein foods that come from plants more often.
• Choose foods with healthy fats instead of saturated fat
• Limit highly processed foods. If you choose these foods, eat them less often and in
small amounts.
• Prepare meals and snacks using ingredients that have little to no added sodium,
sugars or saturated fat
• Choose healthier menu options when eating out
• Make water your drink of choice
• Replace sugary drinks with water
• Use food labels
• Be aware that food marketing can influence your choices 24
CFG Key Recommendations

2. Focus on food behaviours

• Be mindful of your eating habits
• Take time to eat
• Notice when you are hungry and when you are full
• Cook more often
• Plan what you eat
• Involve others in planning and preparing meals
• Enjoy your food
• Culture and food traditions can be a part of healthy eating
• Eat meals with others
Please read: https://food-guide.canada.ca/en/healthy-eating-habits/

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Nutrition Labelling in Canada

• Standardized nutrition labels must be on

almost all food packages in Canada.
• The purpose of this is to:
1. Standardize nutrition labelling and food
claims
2. Help consumers make informed choices

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 Food Products and Nutrition Fact Panel
• Almost all pre-packaged foods have ‘Nutrition Facts’ on their
package
• However there are a few products which are exempt:
• Fresh fruit and vegetables
• Raw meat, poultry, fish and seafood
• Foods prepared or processed at the store
– e.g. bakery items, sausage, salads
• Foods that contain very few nutrients
– e.g. coffee beans, tea leaves, spices
• Alcoholic beverages

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 The ‘Nutrition Facts’ Panel
▪ Serving Size
• portion size of the food that the
Nutrition Facts table information is
based on
▪ Actual amount of Calories
▪ Actual amount of 13 nutrients
• Total fat, saturated fat, trans fat, total
carbohydrates, fibre, sugars, protein,
cholesterol, sodium, potassium, calcium,
iron
▪ % Daily Value (DV)
▪ List of Ingredients
▪ Allergy information
▪ Certain nutrient information

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 % Daily Value
• 5% DV or less is low and 15% DV or more is high

• 5% DV or less is low examples of nutrients you want to limit are fat, saturated fat, cholesterol, and sodium
• 15% DV or more is high, examples of nutrients you want more of are fiber, calcium, iron

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 Ingredient List
• All of the ingredients for a food are listed by weight, from the most to
the least (the ingredient that is in the largest amount is listed first)
• A list of ingredients is present on all pre-packaged foods, and
provides:
• Allergy information
• Certain nutrient information (e.g. if the ingredient list says shortening or
partially hydrogenated, this typically means that the food product is a source
of trans fats).

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 Changes to Nutrition Fact Table

Health Canada is in the process of making changes to the Nutrition Facts

table and ingredient list on food labels to make them easier to use.
• Companies have been given a 5-year transitionary period to make the changes,
which ended December 14, 2021.
• Due to the challenges with COVID-19, the Canadian Food Inspection Agency (CFIA)
used the first year until December 14, 2022, on education and compliance
promotion
• CFIA to verify compliance and apply enforcement starting from December 15, 2022.
• https://www.youtube.com/watch?v=vKYdgETc_PI (<2min)

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Changes to the Ingredient List

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Changes in Serving Sizes

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Food Allergy
• A food allergy involves an immune response to a food substance (specifically the
proteins in that food).
• In allergic individuals, a food protein is mistakenly identified by the immune system
as being harmful.
• The first time the individual is exposed to such a protein, the body's immune system
responds by creating antibodies called immunoglobulin E (IgE).
• When the individual is exposed again to the same food protein, IgE antibodies and
chemicals such as histamine are released.
• Histamine is a powerful chemical that can cause a reaction in the respiratory system,
gastrointestinal tract, skin or cardiovascular system. In the most extreme cases, food
allergies can be fatal.
• Although any food can provoke an immune response in allergic individuals, a few
foods are responsible for the majority of food allergies
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 Most Common Allergens in Food
1. Peanuts 6. Fish
2. Tree nuts (almonds, Brazil nuts, cashews, 7. Crustaceans, shellfish and molluscs
hazelnuts, macadamia nuts, pecans, pine 8. Soy
nuts, pistachio nuts, and walnuts)
9. Wheat and triticale*
3. Sesame seeds
10. Sulphites*
4. Milk
11. Mustard
5. Egg

https://www.canada.ca/en/health-canada/services/food-allergies-intolerances/avoiding-allergens-food/allergen-labelling.html
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Government of Canada recalls and food safety alerts

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 Celiac Disease
• Celiac Disease is a genetic disease, and the symptoms
are triggered by the consumption of gluten.

• Only current treatment for celiac disease is to

continually maintain a strict gluten-free diet.

Gluten is a protein found in the grains

including:
Wheat
Rye
Triticale
Barley
Oats

Image: https://www.reviewofoptometry.com/article/hold-the-gluten-please 40
 Celiac Disease

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Image: https://www.sciencedirect.com/science/article/pii/B978012816467900006X
 What are the risks and symptoms of food allergies?

• Allergic reactions can change very quickly from mild to severe -- in the worst cases
causing anaphylactic shock or death.
• Symptoms of an allergic reaction:
▪ Skin: hives, swelling (face, lips, tongue), itching, warmth, redness;
▪ Respiratory: coughing, wheezing, shortness of breath, chest pain or tightness, throat tightness,
hoarse voice, nasal congestion or hay fever-like symptoms (runny, itchy nose and watery eyes,
sneezing), trouble swallowing;
▪ Gastrointestinal: nausea, pain or cramps, vomiting, diarrhea
▪ Cardiovascular: paler than normal skin colour/blue skin colour, weak pulse, dizziness or light
headedness, loss of consciousness, shock
▪ Other: anxiety, sense of impending doom, headache, uterine cramps, metallic taste.
• Currently, there is no cure for food allergies: the only way to prevent allergic reactions is
to avoid the specific foods responsible.
• Emergency treatment for a severe allergic reaction is an injection of epinephrine
(adrenaline) available as an EpiPen
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Regulations of Food Labels on Allergens

• A food manufacturer that fails to declare the presence of priority allergens and
gluten sources on the label of a prepackaged food product could be in violation of
the Food and Drugs Act and the Safe Foods for Canadians Act — if so, the product
would be subject to enforcement measures which could include a food recall. In
Canada, the Canadian Food Inspection Agency (CFIA) is responsible for enforcing
applicable food regulations.

• Video: https://inspection.canada.ca/inspect-and-protect/food-safety/science-in-
action/eng/1525791112231/1525791112746 (4 min)

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 Food Intolerance
• Food intolerance does not involve the immune system.

Lactose intolerance:
▪ Impaired ability to digest lactose due to
reduced amounts of the enzyme lactase.
▪ With age, approximately 75% of the
world’s population lose their ability to
produce lactase and therefore their ability
to digest lactose.
▪ Symptoms: nausea, pain, diarrhea and
gas.

Image Source: https://ib.bioninja.com.au/standard-level/topic-2-molecular-biology/25-enzymes/lactose-intolerance.html 44

 Lactose Intolerance
• Many people with lactose intolerance can tolerate some
lactose, only a rare few cannot tolerate lactose in any
amount
• Consuming lactose containing foods rather than
beverages can help (cheeses)
• Yogurt, aged cheese are often can be tolerated- bacteria
in food digest lactose
• Products treated with lactase (e.g., Lactaid milk), lactaid
pills and drop (replaces missing enzymes) are available

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Image source: https://winnersdrinkmilk.com/2018/02/top-5-dairy-foods-for-the-lactose-intolerant/; https://www.consumerlab.com/reviews/lactose-free-milk-lactase-enzyme-supplement-
review/lactose-intolerance/
Nutrition Quackery
• Everywhere you look, there is nutrition information being dispelled to
the public
• Nutrition misinformation (also referred to as nutrition quackery) is a
billion dollar a year industry.
• It is important to be able to tell if a claim is legitimate and be able to identify
the characteristics of nutrition quackery.

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10 Ways to Spot Nutrition Quackery
1. Sounds too good to be true or promises a quick fix.
2. Wants to make you suspicious about the food supply.
3. Testimonials
4. Fake credentials
5. Whole food groups are eliminated

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 10 Ways to Spot Nutrition Quackery Continued
6. Meaningless medical jargon
7. Use of the word “natural”
8. Pushes megadose of supplements
9. “Supplements” and “health foods” are recommended to
everyone
10. They offer special tests to determine your nutritional
status (hair analysis, amino acid analysis etc)

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https://eatwelltobewellrd.com/10-ways-to-be-an-expert-at-spotting-nutrition-quackery/
 Nutritionist Vs. Dietitian
Nutritionist- not regulated in MB
Dietitian (Registered Dietitian, RD)- regulated in Manitoba by the
provincial regulatory body, which is College of Dietitians of Manitoba
[CDM].
• To become a RD- complete Undergrad in HNSC and dietetics from a university
program that is accredited by the Partnership for Dietetic Education and
Practice AND complete a supervised practicum AND Pass Canadian Dietetic
Registration Examination
• RD work collaboratively with other health care professionals as part of a
health care team

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• please login to the SAS Portal at
https://sasclockwork.cc.umanitoba.ca/ClockWork/custom/misc/home.aspx

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Additional Resources for Unit 1
Food Energy:
• Atwater System Calculation Video: https://www.youtube.com/watch?v=Z7y_YBItu4M
Food Choices
• Resource: https://food-guide.canada.ca/en/healthy-eating-recommendations/marketing-can-influence-
your-food-choices/
• Do We Control Food Choices Video: https://www.youtube.com/watch?v=GnVUI8SSM4g
Nutrition Recommendations
• Video: https://www.canada.ca/en/health-canada/services/video/new-canada-food-guide.html
• Canada's Food Guide Snapshot: https://food-guide.canada.ca/en/food-guide-snapshot/
• Healthy Eating Recommendations: https://food-guide.canada.ca/en/healthy-eating-recommendations/
• Make Healthy Meals with the Eat Well Plate: https://food-guide.canada.ca/en/tips-for-healthy-eating/make-
healthy-meals-with-the-eat-well-plate/?_ga=2.162342844.1624052502.1499958649-
955066057.1499958649
• Dietitians of Canada’s Unlock Food website for an overview of the recommendations made by Canada’s
Food Guide: https://www.unlockfood.ca/en/Articles/Canada-s-Food-Guide/Canada-s-Food-Guide.aspx
Nutrition Labeling
• Start with Serving Size Video: https://www.youtube.com/watch?v=vKYdgETc_PI

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 Additional Resources for Unit 1
Food Allergies and Intolerance
Government of Canada Website and Resources:
• https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/food-allergies-intolerances.html
• https://www.canada.ca/en/health-canada/services/food-allergies-intolerances/food-allergies.html
• https://www.canada.ca/en/health-canada/services/food-allergies-intolerances/avoiding-allergens-food/allergen-labelling.html
• https://www.inspection.gc.ca/about-cfia/science-and-research/science-videos/science-in-action/eng/1525791112231/1525791112746
Nutritionist and Dietitians
• https://www.dietitians.ca/Your-Health/Find-A-Dietitian/Difference-Between-Dietitian-and-
Nutritionist.aspx?ref=ql, https://www.dietitians.ca/Downloads/Public/Dietitians-Promote-Health-bilingual.aspx,
• https://www.dietitians.ca/Downloads/Public/Dietitians-in-Chronic-Disease-Management-bilingual.aspx.

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