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Grade 12 Health and Nutrition
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Grade 12 Health and Nutrition Class Notes (HFA4U)
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NUTRITION AND HEALTH UNIT ONEWhat are the macronutrients and micronutrients, and how do they affect health? How
does Canada’s Food Guide try to promote healthy living? How does current research
influence the development of food guidelines? How does the body use food to provide
energy?
In this unit we learn about nutrients, the specific components that make up food, and the impact that they have on our health. We explore
Canadian food guidelines and those around the world. We also analyze our own diet.
Overall Expectations
B. Nutrition and Health
B1. Nutrients. Demonstrate an understanding of nutrients and their connection to physical health.
B2. Food Guides. Demonstrate an understanding of Canada’s Food Guide and its role in promoting physical health.
B3. Energy Balance. Demonstrate an understanding of the physical processes involved in maintaining energy balance.
B4. Nutritional Status. Demonstrate an understanding of their nutrient intake and of factors that affect the nutritional status of
individuals and groups.
, Nutrients Lesson On
Food is necessary for healthy growth and development. Within food, it is the nutrients that allow for this. The nutrients required in large
amounts are called Macronutrients. They are fat, carbohydrates, and proteins.
Though they do not provide the body with energy, Micronutrients are needed in small quantities to keep the body healthy. The
micronutrients are vitamins, minerals, and phytochemicals. Like science, nutrition is ever-changing. New discoveries are constantly
influencing nutritional recommendations.
If the diet is deficient in particular nutrients, or if there is trouble with nutrient absorption, Malnutrition can occur. On the other
hand, eating too much food, especially too much energy dense food, can lead to obesity. Nutrient Deficiency, an inadequate amount of
a specific nutrient, can be determined based on Dietary Reference Intakes (DRI’s) established by Health Canada.
The energy in food is measured in Kilocalories (kcal), referred to as Calories, as opposed to the calorie with a lowercase c. A food
that is Nutrient Dense has a large quantity of nutrients for the amount of calories it contains. This is in contrast to Empty Calorie
foods, which have a small amount of nutrients for the amount of calories they contain.
Carbohydrates
Carbohydrates are one of the three macronutrients we require. They are composed of carbon, hydrogen, and oxygen. Functions of
carbohydrates include:
- The quickest source of energy for the body.
- Prevents your body from using protein in your body (from muscle) as an energy source.
- Regulates the amount of sugar circulating in your blood so all of the cells get the energy they require.
- Provide nutrients for microorganisms in your body like the bacteria in your digestive tract.
- Help your body absorb the micronutrient calcium.
Carbohydrates can be further classified as monosaccharides, disaccharides, or polysaccharides.
MONOSACCHARIDES
Also known as simple sugars, these carbohydrates consist of a single unit, hence the prefix mono (one). They are accessed very quickly
by the body and are therefore quick sources of energy. The following are the most common examples of monosaccharides:
Glucose - Found in fruits and vegetables.
Fructose - Found in fruits and vegetables.
Galactose - A component of lactose, the sugar found in milk.
DISACCHARIDES
Differ from monosaccharides in that they are made up of two units linked together, hence the prefix di (two). Once ingested,
disaccharides are digested into monosaccharides. The following are the most common examples of disaccharides:
Sucrose - Naturally found in some plants like sugar cane, extracted and refined to make table sugar.
Maltose - Found in grains.
Lactose - Found in milk.
POLYSACCHARIDES
Any sugar molecule made up of three to several thousand units, hence the use of poly (many). They are also known as complex
carbohydrates as opposed to simple carbohydrates (monosaccharides and disaccharides). After ingestion, polysaccharides are broken
and digested to glucose in the body. The following are the most common examples of polysaccharides:
Starch - Found in beans, potatoes, rice, and other grains.
Glycogen - Found in liver and muscle cells, this is how the body stores glucose.
Note: If the glycogen stores in the body are full, excess carbohydrate is stored as fat in adipose tissue. This could lead to weight gain,
cardiovascular disease, and type 2 diabetes.
, FIBRE
A polysaccharide that makes up the cell wall of plants. Humans are unable to digest fibre, therefore it does not get broken down and
used for energy like the other carbohydrates that were discussed. There are two types of dietary fibre.
Soluble Fibre - Helps aid absorption of certain substances. It also ferments in the intestinal tract contributing to an environment for
growth of healthy gut bacteria. Found in nuts, seeds, beans, lentils and some fruits and vegetables.
Insoluble Fibre - Absorbs water as it moves through the digestive system, preventing constipation and hemorrhoids. Promotes bowel
regulatory and aids in bulking. Found in foods like whole grains and the skin of vegetables and fruits.
Note: Though fibre is beneficial, too much fibre may lead to diarrhea and excessive gas.
Lipids
Lipids are more commonly known as fats and oils. They are the most energy-rich macromolecule on a gram per gram basis. Other than
providing energy, lipids perform a variety of important functions such as:
- Aid in the absorption of fat-soluble vitamins such as vitamins A, D, E, and K.
- Insulate the body protecting it against extreme temperatures.
- Nerve cells are surrounded by a layer of fat which is essential for efficient nerve signalling.
- Protection of organs.
- Formation of hormones.
- Damages tissue repair.
Oil and fats are both lipids. Fats are solid at room temperature and oils are liquid.
Butter - A lipid that is solid at room temperature.
Avocado Oil - A lipid that is liquid at room temperature.
CHOLESTEROL
Cholesterol is a type of fat that is essential to your body. It is essential for the synthesis of vitamin D, bile, the sex hormones estrogen
and progesterone, and is a part of the cell membrane in your body. Cholesterol can either be ingested or synthesized by the body.
In the body, cholesterol travels through the blood as part of a lipoprotein. There are two types of lipoproteins: Low-Density
Lipoprotein (LDL) and High-Density Lipoprotein (HDL).
For a long time, LDL was called the ‘bad’ cholesterol that clogs arteries and becomes plaque. We now know that this is not the case
ands that the cholesterol story if much more complicated.
FATTY ACIDS
Fatty acids are present in triglycerides, which make up fats and oils. There are several different types of fats that can be categorized by
the most prevalent type of fatty acid present in the fats and oils.
Saturated Fatty Acid (SFA) - Contain single bonds between adjacent carbon atoms. They are called ‘saturated’ because they contain
the maximum number of hydrogen atoms. Food that contain a lot of SFA are whole milk dairy products, poultry, meat and coconut oil.
Monounsaturated Fatty Acid (MUFA) - Contain one double bond between a pair of adjacent carbon atoms. Foods that contain a lot
of MUFA are avocados, peanuts, olive oil, and avocados.
Polyunsaturated Fatty Acid (PUFA) - Contain more than one double bond between adjacent carbon atoms in the chemical structure.
The body can make most of the PUFA that it requires. PUFA’s that cannot be made by the body are called essential PUFA’s. Omega-3
fatty acids are an example of PUFA that is essential. Sources of Omega-3 fatty acids are salmon, flax seeds, and walnuts.
Proteins
Proteins are molecules that have a variety of vital functions in our bodies. Functions of proteins include:
- Structural (e.g., hair and tendons).
- Infection Fighters (e.g., antibodies).
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