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Fats in your diet are vital for energy and cell functions. Furthermore, it protects organs and supports body warmth. Lastly, they absorb several nutrients and create essential hormones.

Examples include

fatty cuts of meat.

Full-fat milk, cheese, butter, cream.

Coconut and palm oil.

Fat deficiency in the diet can result in symptoms like dry rashes, hair loss, weak immune systems, and problems surrounding vitamin insufficiencies. Nevertheless, certain fats can be harmful. Thus, Healthy fats consist of monounsaturated or polyunsaturated fats.

Sources

“Dietary Fats.” Www.Heart.Org, 10 May 2023, www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats#:~:text=Dietary%20fats%20are%20essential%20to,and%20produce%20important%20hormones%2C%20too.

Person. “Fat Deficiency: 5 Signs of Too Little Fat in Your Diet.” Healthline, Healthline Media, 4 Dec. 2020, www.healthline.com/health/fat-deficiency#:~:text=If%20you%20don’t%20get%20enough%20fat%20in%20your%20diet,be%20monounsaturated%20or%20polyunsaturated%20fats.

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Jan 11th - Vitamins, Minerals, and Carbohydrates - Presentation Notes 

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Jan 11th - Vitamins, Minerals, and Carbohydrates - Presentation Notes 

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Vitamins function within the body comprise of helping fight infection, healing damage, strengthening bones, and regulated hormone's.

Minerals function in diverse ways, including, building materials for our bones, influencing muscle and nerve function, and regulating the body's water balance

Carbohydrate function as a source of energy, maintain blood glucose and metabolism, participate in cholesterol and triglyceride metabolism, and help with fermentation.

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Do you think MyPlate is a good resource? Why/why not?

Are there any limitations of this model?

While MyPlate serves as a user-friendly introduction to healthy eating, it's important to remember its limitations. It's a great visual to keep in mind for balanced meals, highlighting the importance of fruits, vegetables, and whole grains. However, it doesn't cater to individual needs, like specific calorie goals or health concerns. It also lacks guidance on choosing healthy vs. unhealthy options within each group and omits the importance of healthy fats. Additionally, MyPlate doesn't factor in snacking or plate size, which can significantly impact your intake. Think of it as a stepping stone – valuable for beginners, but further research and individualization are key for a truly informed and personalized approach to nutrition.

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Find easy, low-cost recipes

View delicious recipes in our very own MyPlate Kitchen! Search by ingredient to use what you already have or browse by category to find something new. Save your favorites, make personalized cookbooks, and more!
Go to MyPlate Kitchen

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MyPlate | U.S. Department of Agriculture

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View delicious recipes in our very own MyPlate Kitchen! Search by ingredient to use what you already have or browse by category to find something new. Save your favorites, make personalized cookbooks, and more! Go to MyPlate Kitchen

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Jan 17th - USDA Food Guidelines - Video Notes

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Jan 17th - USDA Food Guidelines - Video Notes

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What are the essential parts?

The guidelines over the years have differed and need to be more consistent. They have varied significantly, with various misconceptions about proportionality and demonizing fats (fat-free diets rose to popularity, where your meals lack fat, which can lead to supposed weight loss and healthiness; however, they are still crucial in your diet for vitamins and cell growth). Eating healthy emphasizes balance and not demonizing any food groups. My plate needs to address the fitness aspect or water intake established in your daily activities. Opting for whole grains instead of refined. The latter removes nutritional components such as fiber. Though you may have a balanced diet based on your food group, you must consume healthy options.

Do you agree with what he says? Why?

While a helpful introduction to healthy eating, the video identifies crucial limitations that deserve attention. The inconsistency of dietary guidelines over time has confused and eroded trust. The focus on "fat-free" products also demonizes healthy fats, which are vital for our bodies functions. Proper healthy eating involves balancing food groups and choosing healthy options within each group.

Furthermore, it could be more comprehensive by addressing fitness, water intake, and the importance of whole grains over refined ones.

While it is a valuable starting point, remember it's not a one-size-fits-all solution. Seeking personalized advice from a registered dietitian or other qualified healthcare professional ensures a nutrition plan tailored to your unique needs and goals for a truly healthy and fulfilling journey.

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Here's Why Our Nutrition Guidelines Are Trash

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Jan 19 - Food-based dietary guidelines - Saudi Arabia

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Jan 19 - Food-based dietary guidelines - Saudi Arabia

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Saudi Arabia. (n.d.). Food and Agriculture Organization of the United Nations. https://www.fao.org/nutrition/education/food-dietary-guidelines/regions/countries/saudi-arabia/en/

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Jan 19 - Food Guidelines Around the World

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Jan 19 - Food Guidelines Around the World

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1. Zanah & Sarthak - France

1. Eat more fruits and vegetable

2. not depended on the form can be frozen, can, and fresh

3. easting pules twice a week

4. homemade meals are perfered

5. 30 mins of physical activity

6. organic food

7. fish twice a week

8. Walnuts and olive oil

9. 2 dairy products a day for adults

10. limit meats other than chicken

2. Medha - Romania

1. food pyramid proportionally represented

2. top parts are things that should be limited like sweets

3. Different foods in Romania that are specific to certain days (reserved for special events and traditions)

3. Germany - Kunchok

1. 6 food groups (cereal and potatoes, vegetables, fruits, milk, meat, and fats and oil)

2. Blends proteins sources while US separates them

3. highlights whole grains whereas US differs WHole and refine.

4. Barbados - Keenan

1. The food model is represented by the actual shape of the country

2. Highlights the importance of physical activity

3. One special exotic food from Barbados is the flying fish which is usually fried

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1. What nutritional content is lacking in a typical American Cheeseburger? Mention burger bun, Dairy, patty, and vegetables

Burger Bun:

Nutrients due to refined grains and excess sugars.

Dairy (American Colored Yellow Cheese):

mainly unhealthy fats present.

Patty:

Healthier protein options and excessive salt.

Vegetables:

Varied vitamins and minerals, depending on the types and amounts of vegetables used.

2. what could you modify to improve the nutritional content

Burger Bun:

Choose whole-grain buns for added fiber and nutrients.

Opt for buns with minimal added sugars.

Dairy (American Colored Yellow Cheese):

Select a higher quality cheese with more nutritional value.

Consider using real cheddar or Swiss cheese for healthier fats.

Patty:

Use lean ground beef or consider alternative proteins like turkey or plant-based options.

Add spices and herbs for flavor instead of excessive salt.

Vegetables:

Include a variety of fresh vegetables like lettuce, tomatoes, and onions for added vitamins and minerals.

Consider adding avocado for healthy fats and extra flavor.

3. Using your knowledge from you assigned culture (Saudi Arabia), create a modified version of a typical culture (consider healthier choices, types of ingridents how you would serve it).

Please refer to the picture

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Jan 25 - Journal reflection questions  - Cultural Appreciation in Food Choices

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Jan 25 - Journal reflection questions  - Cultural Appreciation in Food Choices

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How can understanding cultural food models promote tolerance and appreciation?

Appreciating diverse cultural food models has a important part in fostering tolerance and appreciation. It helps cross-cultural understanding by recognizing the significance of various food traditions. As people explore different food traditions, a more inclusive global community is formed. Shared meals become a medium for cultural exchange, breaking down barriers.

Discuss how your own cultural background influences your food choices and how you might incorporate elements from other cultures into your diet.

My Nepali cultural background largely influences my food choices, consisting of rich flavors present in traditional Nepali dishes. From momo to dal bhat, these foods reflect my heritage. However, like food from other cultures and places around the globe. Experimenting with various global cuisines, creating a fusion that reflects the interconnectedness of culinary experiences, possible only through globalization.

Are there any other factors that influence your own food choices? Are these influences positive?

Beyond cultural influences, positive factors like health goals and sustainability significantly shape my food choices. Prioritizing nutritional balance and sustainable sourcing is incorporated in my holistic approach to eating. Overall, these influences contribute to a well rounded and fulfilling approach to food.

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Jan 29 - Journal Reflections - Final Questions For Home cooking: Balanced Insights 

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Jan 29 - Journal Reflections - Final Questions For Home cooking: Balanced Insights 

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1. What are your typical eating habits? Do you eat mindfully or on the go? How often do you incorporate a variety of fruits, vegetables, and whole grain int your meal?

My typical eating habits during school consist of 4 meals a day. I always start my day with a breakfast of blended oats, bananas, and fruit of my cook's choice. During lunchtime at school, I usually get Hoshi rice with some chicken or pork (ex., khatsu don or pork sweet and sour). Subsequently, as I get home, my cook prepares me a mixed bowl of seasonal fruits. Lastly, my dinner consists of traditional Nepali/Indian food with my cook's curry of the day (chicken or mutton), a type of dhal (black, yellow, or mixed), and various vegetable sides.

2. What are the benefits of home-cooking vs bought goods?

Home-cooked meals create a connection to cultural essences. With control over ingredients, they promote a healthier lifestyle by avoiding additives found in store-bought goods. The simplicity of home cooking allows customization based on personal tastes, dietary needs, and geographical elements. Contrarily, store-bought items often sacrifice nutritional value for convenience and low costs, depending on preservatives. Choosing homemade food is a journey, creating and tasting flavors and cultural identity, making it a fulfilling choice for overall well-being.

3. What have been the biggest takeways from learning about nutrition? How has the teaching of this unit impacted the way you view health/your overall wellbeing?

Understanding nutrition has been a learning experience emphasizing the significance of a balanced diet. This knowledge altered my perspective on health, highlighting the importance of incorporating healthy, culturally rich foods into daily life. It's not just about eating; it's about sustaining the body and mind with various nutrients, creating a shift toward appreciating the value of these foods. It's not a strict regimen but a mindful journey towards a healthier, more holistic lifestyle that acknowledges the impact of nutrition on overall health.

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Molds:

What are they?

Molds are a type of fungus that includes various species. They are multicellular organisms that grow in the form of multicellular filaments called hyphae. When many hyphae come together, they form a visible mass known as a mycelium. Molds can be found in various environments and play essential roles in decomposition, nutrient cycling, and the production of certain foods (such as cheese and certain fermented products).

What different types would be found?

Aspergillus: Commonly found in soil and decaying vegetation. Some species are used in the production of food and beverages.

Penicillium: Known for producing the antibiotic penicillin. Also used in the production of certain cheeses.

Cladosporium: Found in soil, plant material, and indoor environments. It can trigger allergies in some individuals.

Stachybotrys: Often referred to as "black mold," it can grow on materials with high cellulose content when they are wet. It is associated with indoor air quality issues.

Where are they found?

Indoor Environments: Molds can grow indoors on various surfaces where there is moisture, such as walls, ceilings, carpets, and damp areas like basements and bathrooms.

Outdoor Environments: Molds are widespread and can be found in soil, decaying vegetation, and on plant surfaces.

How are they prevented?

Control Moisture:

Keep indoor humidity levels below 60%. Use dehumidifiers if necessary.

Fix leaks promptly, including plumbing leaks and roof leaks.

Ensure proper ventilation in bathrooms, kitchens, and other areas prone to moisture.

Regular Cleaning:

Clean and dust regularly to prevent the accumulation of organic material where molds can grow.

Pay attention to areas prone to dampness, such as basements and crawl spaces.

Proper Ventilation:

Ensure good air circulation by using exhaust fans and opening windows when possible.

Use air purifiers with HEPA filters to help remove airborne mold spores.

Limit Indoor Plants:

Reduce the number of indoor plants, as soil can be a source of mold.

Yeasts

Single-cell organisms

There are four different types of yeast

Can cause yeast infection, too much yeast in the reproductive area, Candidiasis

Used in baking and yogurt

Found in vegetables and followers, plants, etc

Viruses

They can not reproduce without a host

There are various species

Various environments from animals to humans can be sources of direct transmission from contact

Are present in contaminated soil and water

Efficient sanitation is crucial in preventing this

Bacteria

They're microscopic organisms, usually 1 celled that can be found ever.

﻿﻿They can be dangers when they cause infections, and can be beneficial in the process of fermentation.

﻿﻿Salmonella, E.coli, are all types of bacteria.

﻿﻿Can be found in raw meat, contaminated produce, and contaminated food and water.

Bacterias can give you intestinal diseases,

Citations:

The Editors of Encyclopaedia Britannica. (n.d.). Mold | fungus. Encyclopedia Britannica. Retrieved January 31, 2024, from https://www.britannica.com/science/mold-fungus

What are Molds? - North Central Distict Health Department. (n.d.). Retrieved January 31, 2024, from https://www.ncdhd.org/what-are-molds

What are molds? | US EPA. (2023, February 27). US EPA. Retrieved January 31, 2024, from https://www.epa.gov/mold/what-are-molds

What are Molds, Fungi, Mushrooms and Yeasts? | Houston, Texas USA  | Bioidea. (n.d.). Retrieved January 31, 2024, from https://www.bioidea.net/resources/what-are-molds-fungi-mushrooms-and-yeasts/