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10.1 The Importance of NutritionWhy Nutrition Matters?
The food you eat affects your health and quality of life
Nutrition-the process by which your body takes in and uses food
(refers to the study of the way in which the substances in food affect our health)
©2002 Learning Zone Express2
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Nutrients
The food you eat is a source of nutrients. Nutrients are defined as the substances found in food that keep your body functioning.
Why do we study nutrition? Your body needs nutrients to…
Fuel your energy.Help you grow.Repair itself.Maintain basic bodily functions.
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What Influences the Foods We Eat?
Hunger The body’s physical
response to the need for food/fuel
Symptoms: hunger pangs, tired, weakness, lightheaded, nausea, and loss of concentration
Symptoms are relieved by eating
Appetite
The psychological desire to eat based on the pleasure derived from eating
Influenced by taste, texture or aroma of certain foods; previous experiences of the mind
Psychological- directed toward the mind-thoughts©2002 Learning Zone Express4
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Other Influences on Eating Behaviors
Emotional
Emotional factors: turning to food to deal with emotional needs Stress; frustrated;
lonely; boredom; “mindless” eating- while absorbed in another activity
Environmental
The sum of your surroundings can determine what , where, how much you eat… Social: friends; time,
money & advertising Family: experiences,
traditions & cultural heritage
©2002 Learning Zone Express5
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Influences on EATING BEHAVIORS
Household Structure Income Level Level of
Education
Nutritional Knowledge
Health/Religious
Beliefs
Cultural Background
Location of Residence
Physiological Make-up Occupation
©2002 Learning Zone Express6
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Health Problems Good Nutrition can help us avoid
Short term conditions
Fatigue Bad moods Depression
Long term conditions Obesity Heart disease Stroke Adult-onset diabetes High Blood pressure Cirrhosis of the liver Tooth Decay Cancer Dietary deficiency diseases
(scurvy, anemia) Birth defects in infants
©2002 Learning Zone Express7
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You Are What You Eat
What does this mean? If you eat only celery, will you become a vegetable? Explain…
©2002 Learning Zone Express8
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6 Essential Nutrients
Each nutrient has and important role(s) in keeping the body healthy.
THE 3 GENERAL FUNCTIONS OF ALL ARE:
Provide energy Promote Growth & Development Regulate Body Functions
©2002 Learning Zone Express9
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Relationship between Nutrient & Calorie
Calorie A unit of measurement /it measures the
energy content found in food 1 nutrition calorie = 1 kilocalorie 3,500 calories = 1 lb.
Only 3 out of the 6 essential nutrients provide calories/energy
Do you know which ones they are???
Carbohydrates, fats, & proteins
©2002 Learning Zone Express10
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Balance is Key
These three are the framework of the FDA: Balance - Eat foods from all groups.
Variety - Eat different foods from each food group.
Moderation – Portion Control
For years, people held to the idea that there are “bad” nutrients and “good” nutrients when, in fact, all nutrients play a certain role in the body. Even those nutrients once considered “bad” such as fats and carbohydrates perform vital functions in the body and if one consumes too many “good” nutrients such as vitamins or minerals there can be harmful results, as well.
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The 6 Essential Nutrients
Water Carbohydrates Protein Fat Vitamins Minerals
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Water
Did you know? 1/2 to 3/4 of the human body consists of water!
Functions in the Body: Water carries nutrients to your cells and carries waste
from your body. Regulates body temperature. Dissolves vitamins, minerals, amino acids and other
nutrients. Lubricates joints. Water versus sugary drinks!
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Dehydration
A state in which the body has lost more water than it has taken in
Prolonged Dehydration= Kidney Failure= Death
Dr. Travis Stork on the dangers of dehydration and heat stroke
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Carbohydrates
Food Sources: Pasta, breads, cereals, grains, rice, fruits,
milk, yogurt and sweets.
Two types of Carbohydrates: Starches or Complex Carbohydrates Simple Carbohydrates
Carbohydrates are the body’s main source of energy and provide the body’s need for dietary fiber.
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Simple Carbohydrates
Sweet-Monosaccharides: Fructose – Fruit sugar Glucose – Blood sugar
Food Sources: Fruits, juices, milk, and yogurt. Candy, soda, and jelly.
• These simple carbohydrates have a bad reputation because they are high in calories and low in nutritional value.
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Disaccharides: Double Bonded Sugars
Sucrose – table sugar Lactose – milk sugar
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Starches or Complex Carbohydrates
Polysaccharides: Comes from plants Food Sources:
Whole grain breads and cereals, pasta, vegetables, rice, tortilla and legumes.
Function in the Body: An excellent source of fuel (energy)
for the body. Rich in vitamins, minerals and fiber.
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Fiber
Fiber is the plant material that doesn’t break down when you digest food. Many, but not all, complex carbohydrates contain fiber.
Food Sources: Oatmeal, fruits, vegetables, whole grains and legumes.
Function in the Body: Aids in digestion. May reduce the risk of developing some diseases like
heart disease, diabetes and obesity, and certain types of cancer.
Helps promote regularity.
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How much do we need???
Carbs should make up 60% of your RDA which is about 300 gm per day
We need about 20-25 gm per day of fiber
Fiber does not provide energy but Carbs are our primary energy source that provides about 4 calories
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Proteins
Food Sources: Meat, fish,eggs, poultry, dairy products,
legumes, nuts and seeds. (Breads, cereals and vegetables also contain small amounts of protein.)
Function in the Body: Provides stored energy as the last source when carbs
and fats are depleted. Help to build, maintain, and repair body tissues.
Proteins are made up of chemical compounds called amino acids. There are 20 amino acids.
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Of the 20 amino acids, the human body is capable of producing 11 of them. The other 9 called, “Essential Amino Acids” must be supplied by food sources.
Amino Acids
Two types of Protein: Complete Proteins:
• Contain all 9 essential amino acids. • They are found in animal sources.
Incomplete Proteins:• Lack one or more of the essential amino acids. • They are found in plant sources.
The best way to give the body complete proteins is to eat a wide
variety of foods throughout the day.
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How much do we need?
Proteins should make up 10-15% of your RDA or 50 grams per day
Excess protein is stored as fat.
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Fat Who's Fat? - The most concentrated form of food energy (calories).
Food Sources: Butter, vegetable oils, salad dressings, nuts and
seeds, dairy products made with whole milk or cream, and meats.
Function in the Body: Provide substances needed for growth and healthy skin. Enhance the taste and texture of food. Required to carry “fat-soluble”
vitamins throughout the body. Provides stored energy 9cal/gm.
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Types of Fat
Saturated Fat: Fats that are usually solid at room temperature. Food Sources: Animal foods and tropical oils. The type of fat most strongly linked to high cholesterol and
increased risk of heart disease.
Unsaturated Fat: Fats that are liquid at room temperature. Polyunsaturated Fat:
• Food Sources: Vegetables and fish oils.• Provide two essential fatty acids necessary for bodily functions.
Monounsaturated Fat:• Food Sources: Olive oil, canola oil, nuts, seeds.• May play a role in reducing the risk of heart disease.
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Cholesterol- A fat-like substance that is part of every cell of the body.
Function in the Body: Helps the body make necessary cells including skin,
and hormones. Aids in digestion. The human body manufactures all the cholesterol it
needs. You also get cholesterol from animal food products you eat.
When cholesterol levels are high there is a greater risk for heart disease. HDL: Good cholesterol LDL: Bad cholesterol
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Fats
Trans Fat: Unlike other fats, trans fat — also called trans-fatty acids — both raises your "bad" (LDL) cholesterol and lowers your "good" (HDL) cholesterol.
Trans fat is made by adding hydrogen to vegetable oil through a process called hydrogenation, which makes the oil less likely to spoil. Using trans fats in the manufacturing of foods helps foods stay fresh longer, have a longer shelf life and have a less greasy feel. 27
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Fatty Info
Trigylcerides: Fats made by the body. The heavier, less active, the more triglycerides; which means an even greater risk of heart disease.
Fats should make up about 30% of your RDA and make sure to limit saturated fats to only 10 gm per day.
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Vitamins
Food Sources: Fruits, vegetables, milk, whole-grain breads,
cereals and legumes.
Unlike carbohydrates, fats, and proteins, vitamins DO NOT provide energy (calories) but are needed for good health and are needed in small amounts.
Function in the Body: Help regulate the many chemical processes in the body. There are 13 different vitamins known to be required
each day for good health. Vitamins are separated into two types: Fat Soluble &
Water Soluble Vitamins.
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Fat/Water Soluble Vitamins
Fat Soluble Vitamins Vitamins A, D, E, K Require fat for the stomach to allow them to be carried
into the blood stream for use (absorption). Can be stored in the body for later use.
Water Soluble Vitamins Vitamins C and B-complex Require water for absorption. Easily absorbed and passed through the body as
waste.
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Vitamin A
Food Sources: Dark green, leafy vegetables, deep yellow
and orange fruits and vegetables, liver, milk, cheese, and eggs.
Function in the Body: Helps keep skin and hair healthy. Aids in night vision. Plays a role in developing
strong bones and teeth.
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Vitamin D
Food Sources: Vitamin D fortified milk, egg yolk, salmon,
and liver. Nonfood Source: the sun.
Function in the Body: Helps the body use calcium and phosphorus. Plays a role in building strong bones
and teeth.
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Vitamin E
Food Sources: Whole-grain breads and cereals; dark green,
leafy vegetables; dry beans and peas; nuts and seeds; vegetable oils; margarine; liver.
Function in the Body: Helps form red blood cells, muscles, and
other tissues.
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Vitamin K
Food Sources: Dark green and leafy vegetables (such as
spinach, lettuce, kale, collard greens), and cabbage.
Function in the Body: Helps blood to clot.
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Vitamin B-complex (water soluble)
Food Sources: Whole grain and enriched breads and cereals;
dry bean and peas; peanut butter; nuts; meat; poultry; fish; eggs; milk.
Function in the Body: Helps the body use the energy
from the foods we eat. Helps brain, nerves, and
muscles function.
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Vitamin C
Food Sources: Citrus fruits, strawberries, kiwi,
broccoli, tomatoes, and potatoes.
Function in the Body: Helps heal wounds. Helps maintain healthy bones,
teeth, and blood vessels. Helps body fight infection.
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Minerals
Food Sources: Meats, beans, nuts, fruits, vegetables, dairy
products, and grains.
Functions in the Body: The body depends on minerals for practically
every process necessary for life. Minerals actually become part of the body. Controls body functions/chemical reactions.
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Minerals
Calcium Phosphorus Magnesium Sodium Potassium Iron Others include:
Iodine, Zinc, Copper, Sulfur, Chloride, etc.
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Calcium & Phosphorus
Food Sources: Dairy Products: milk, cheese, ice cream,
green leafy vegetables, canned sardines and other processed fish eaten with bones.
Function in the Body: Helps build and maintain healthy bones and
teeth. Helps heart, nerves, and muscles work
properly. Deficiency (lack) of calcium &
phosphorus leads to osteoporosis.
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Iron
Food sources Liver, kidney, heart, meat, egg yolk, dried beans and
peas, spinach, dried fruit, whole-grain & enriched breads & cereals, nuts.
Function in the Body: Helps make hemoglobin in red blood cells. Helps cells used oxygen.
Deficiency (lack) of iron leads to anemia.
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Sodium
Food sources Processed & prepared foods. Canned
vegetables, soups, pickles, lunch meats, ham, bacon, sausage, hotdogs, and frozen foods. Salt/sodium is used to preserve food and improve the taste and texture of food.
Condiments. Table salt, soy sauce, ketchup, mustard, BBQ sauce, steak sauce…
Natural sources. Some meats, poultry, dairy products (esp. cheeses) and vegetables.
The main sources of sodium in the average U.S. diet.
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Sodium
Function in the Body: Helps maintain the right balance of fluids in your body. Helps transmit nerve impulses. Influences the contraction and relaxation of muscles.
Excess sodium can lead to hypertension (high blood pressure), a condition that can lead to cardiovascular and kidney diseases.
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Nutrient Deficiency
A nutritional deficiency occurs when your body doesn’t get enough nutrients.
Symptoms: At first the symptoms may not seem serious. They may
include: tiredness, difficulty sleeping or concentrating, frequent colds, and weight loss or gains.
However, if the deficiency is not corrected the symptoms may get more serious and effect the skin, eyes, and bones.
The best way to avoid a nutrient deficiency is to eat a well balanced diet.
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10.3 Healthy Food Guidelines
Dietary Guidelines for Americans are a set of recommendations about smart eating and physical activity for all Americans. USDA US Dept. of Agriculture HHS Dept. of Health & Human Services
Advise:1. Make Smart choices from every food group
2. Find your balance between food & exercise
3. Get the most nutrition our of your calories
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1. Making Smart Choices-choosing a variety of foods from all the 5 food groups
MyPyramid-an interactive guide to healthful eating and active living
~Focus on Fruits; Vary your veggies (go colors); Calcium rich (lower fat choices); Whole grains; Lean proteins (lean meats & poultry…add more beans, nuts, &
seeds); Avoid ^fat, sugar, and sodium food…eat in moderation.
http://www.choosemyplate.gov/
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Old vs. New/Added Exercise
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2. Balance Food and activity- teens should get at least 60 minutes a day.
(Even eating right could put on excess wt gain if you don’t burn the calories
ENERGY BALANCE EQUATION
Daily calories eaten should =calories burned
Lose Wt?...
3. Eat nutrient dense foods-more nutrients it packs in to a given number of calories
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Daily Reference Values (based on a 2,000 calorie diet)
Total Fat… 65 g, 30% of your total energy intake
Saturated fat… 10 g (no more than 20 g!!!!!) Cholesterol… 300mg Total Carbohydrate… 300g, 60% of total
energy intake Dietary fiber… 25g Protein… 50g, 10% of total energy intake Sodium… 2400 mg (Try to stay below this!!!!)
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Nutrition Label Basicshttp://www.youtube.com/watch?v=MrdCBqFYDyo&feature=related
The label tells you about the nutritional value and ingredients
1. Serving Size (based on 1 serving
2. Total Calories (1serving)
3. Limit these nutrients
4. %Value (5% or more ↑) (↓ 5% low)
5. Get Plenty of these Nutrients
6. RDV based on 2000 calorie diet
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Ingredient List
appear on the label in descending order by weight. The ingredient making up the largest share of the weight comes first.
Food Additives- substances added to food to produce a desired effect
~keep foods safe for a longer time (preservative)
~boost nutrient content
~improve taste, texture, or appearance50
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The American Diet
The U.S. has 2 primary nutritional problems affecting teens Consuming TOO MANY calories Not getting enough exercise
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Nutritional Claims
Free- food contains none (fewer than 5 calories per serving) Low- can eat regularly without exceeding Daily Limits (less
than 3 calories per serving) Light- 1/3 fewer calories; ½ fat & sodium (some “Light” may
mean color) High- provides at least 20% of the DV for vitamins, minerals,
protein, or fiber (“rich”) Reduced-25% few calories or 25% nutrients Good Source of- 10-19% of RDV (“contains, provides”) Healthy- low in fat and saturated fats; limited amounts of
cholesterol and sodium …as well as provide 10% or more DV of Vitamin A, C, Iron, Calcium, Fiber, or Protein
Organic – produced without the use of certain chemicals52
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What makes up a serving size?
Bread, Cereal, Rice and Pasta: 1 slice of bread, 1 oz. of ready to eat cereal, ½ cup of cooked cereal, ½ cup of rice or pasta
Vegetables: ½ cup of chopped vegetables, cooked or raw; 1 cup of raw leafy vegetables, ¾ cup of fresh vegetable juice
Fruit: 1 medium fruit; ½ cup of chopped, cooked or canned fruit; ¾ cup of fresh fruit juice
Milk, Yogurt and cheese: 1 cup of milk or yogurt, 1 ½ oz. of natural cheese
Meat, poultry, fish, beans, eggs and nuts: 2-3 oz. of cooked lean meat, poultry or fish; ½ cup of cooked beans, 1 egg, or 2 Tbs. of peanut butter counts as 1 oz of lean meat53
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Sensible Eating
Healthy snacks can keep up your energy and keep you from over eating
• Fresh fruits
• Cut up veggies
• String cheese
• Popcorn
• Yogurt
• Bread sticks http://www.fitnessmagazine.co
m/recipes/healthy-eating/on-the-go/the-30-worst-fast-food-restaurant-choices/?page=3
Most menus have a nutrient dense item…tips to remember Watch portion size Pay attention to how they
are prepared Add fresh fruit & veggies Go easy on
toppings/sauces Don’t drink your calories
Water versus sugary drinks!54
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Each year in the US, about 76 million Americans become ill as a result food borne illnesses - FOOD POISIONING
Cause–Foods contaminated with pathogens (bacteria)
BotulismE Coli
Salmonella Symptoms – diarrhea, cramping, fever, nausea, headache,
vomiting, and exhaustion*more severe for very young children and older adults
*Can be life-threatening Treatment – seek medical attention when symptoms are severe;
milder symptoms- replace fluids lost and eat easily digested meals
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Clostridium botulinum: Botulism Found: widely distributed in nature: in soil and water,
on plants, and in intestinal tracts of animals and fish. Grows only in little or no oxygen.
Transmission: bacteria produces a toxin that causes illness. Improperly canned foods, garlic in oil, and vacuum-packaged and tightly wrapped food.
Symptoms: toxin affects the nervous system. Symptoms usually appear within 18 to 36 hours, but can sometimes appear within as few as 4 hours or as many as 8 days after eating; double vision, droopy eyelids, trouble speaking and swallowing, and
difficulty breathing. Fatal in 3 to 10 days if not treated.56
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Escherichia coli O157:H7
Found: intestinal tracts of some mammals, raw milk, unchlorinated water; one of several strains of E. coli that can cause human illness.
Transmission: contaminated water, raw milk, raw or rare ground beef, unpasteurized apple juice or cider, uncooked fruits and vegetables; person-to-person.
Symptoms: diarrhea or bloody diarrhea, abdominal cramps, nausea, and malaise; can begin 2 to 5 days after food is eaten, lasting about 8 days. Some, especially the very young, have developed Hemolytic Uremic Syndrome (HUS) that causes acute kidney failure. A similar illness, thrombotic thrombocytopenic purpura (TTP), may occur in older adults.
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Salmonella (over 1600 types)
Found: intestinal tract and feces of animals; Salmonella enteritidis in raw eggs.
Transmission: raw or undercooked eggs, poultry, and meat; raw milk and dairy products; seafood.
Symptoms: stomach pain, diarrhea, nausea, chills,
fever, and headache usually appear 6 to 48 hours after eating; may last 1 to 2 days.
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30% of all food borne illness result from unsafe food handling at home
Prevention: Shopping; pick up fresh and frozen foods last Get them home quickly/Freeze or refrigerate Watch out for bulging cans/dented Look at expiration dates and “use by” dates Wash fruits and veggies Clean utensils and surface areas with hot soapy water-clean
after each separate food prep Store leftovers in tightly seal containers in refrigerator/eat
quickly Mayo & Ketchup should be kept in refrig Rotate older canned or dried goods to front
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Dietary Guidelines for Keeping Food Safe
Pasteurization-treating a substance with heat to kill or slow the growth of pathogens
1. Clean – wash and dry your hands frequently with warm soapy water (20 seconds); clean utensils and surface area after each separate preparation
Cross contamination-spreading of pathogens from one food to another
2. Separate – meats are more likely to carry pathogens, so separate when preparing, storing, and even shopping
3. Cook/Chill – heat food to a high enough temperature(use food thermometer)/refrigerate or freeze.
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Temps????
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Food Sensitivities
Food Allergy- the body’s immune system reacts to substances in certain foods
*milk, eggs, peanuts, tree nuts, fish, shellfish
Symptoms: skin irritations, rashes, itching, swelling, gastrointestinal problems
Most severe- Anaphylaxis Shock
Food Intolerance- a negative reaction to food that doesn’t involve the immune system
Example: Lactose Intolerance (body does not produce enough enzyme to digest lactose-milk sugars
*more common than allergies©2002 Learning Zone Express62
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WARNING!!
One of the worst outbreaks ever in this country was in 1992 when 450 people became severely sick and some died due to contaminated hamburgers (not cooked long enough)
FDA Regulations- ground meat be cooked to 155˚
Note: Eggs, even though they have a shell they can be contaminated!!!
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Year Event Agent Vehicle Company Infected Deaths
1963 1963 botulism case from canned tuna
Botulism canned tuna A&P 2
1971 1971 botulism case from Bon Vivant soup
Botulism vichyssoise soup Bon Vivant Company 2 1
19851985 California listeriosis outbreak in cheese
Listeria queso fresco Jalisco Cheese >86 52
1985 1985 United States salmonellosis outbreak in milk
Salmonella milk Hillfarm Dairy 5,295 9
1993 1995 E. coli O157:H7 outbreak at Jack in the Box
E. coli O157:H7undercooked hamburgers
Jack in the Box >700 4
1996 1996 E. coli case from Odwalla juice
E. coli O157:H7unpasteurized apple juice
Odwalla 66] 1
1998 1998 United States listeriosis outbreak in cold cuts
Listeriacold cuts and hot dogs
Bil Mar Foods >100 21
2002 2002 United States listeriosis outbreak in poultry
Listeria poultry Pilgrim's Pride >50 8
2003 2003 United States hepatitis A outbreak
Hepatitis A green onions 555 3
2005 2005 South Wales E. coli O157 outbreak
E. coli O157 meat local butcher 157 1
2006 2006 North American E. coli O157:H7 outbreak in spinach
E. coli O157:H7 spinach Dole Foods[13] >250 3
2008 2008 Canadian listeriosis outbreak in cold cuts
Listeria cold cuts Maple Leaf Foods[8] >50 22
2008 2008 United States salmonellosis outbreak in peanuts
Salmonella peanuts Peanut Corporation of America
>200 9
2011 2011 Germany E. coli O104:H4 outbreak
E. coli O104:H4 fenugreek sprouts[4] 3,950 5364