Week 4 Flashcards
fats
- needed for health
- provides mouth feel
- fat is made of C, H, and O like carbs and proteins
lipids
a family of organic compounds that are not soluble in water
what do lipids include
- triglycerides (fats and oils)
- phospholipids (lecithin)
- sterols (cholesterol)
triglycerides
make up ~95% of all lipids in foods and the human body
triglycerides (fats)
lipids that are solid at room temp
triglycerides (oils)
lipids that are liquid at room temp
functions of fat
- bodys chief storage form of excess food energy - survival during feast-or-famine
- provides much of the energy needed for the bodys work
- fat on healthy-weight person is more than enough for entire marathon
- energy when a person becomes ill and stops eating
fat cells (adipose cells)
specialized for fat storage
- they expand and multiply (we store more)
adipose (fat) tissue
is an metabolically active tissue
- secretes hormones and produces enzymes that influence food intake and affect the body’s use of nutrients
why can more fat be stored than glycogen?
fats pack tightly together without water allowing far more fat to be stored compared to glycogen
- far more efficient storage form
other functions of fat
- shock absorber
- thermoregulation
- cell membrane
- aids in absorption of some phytochemicals
shock absorber
pads of fat surround vital internal organs
thermoregulation
fat pads under the skin insulate the body from temperature extremes
cell membranes
lipids are a component of cell membrane
needed nutrients
fat-soluble vitamins (A, D, E, and K) are found mainly in foods that contain fat
essential fatty acids
serve as raw materials for other compounds (eicosanoids)
fats and pleasure
- people naturally like high-fat foods
- fats carry many compounds that give foods pleasant aromas and flavours
- fat makes meat and baked goods tender
value of fats
the energy density of fats makes foods rich in fat valuable in some situations
- a hunter or hiker = long distances or very cold weather
- potentially unneeded calories if sedentary
satiety
feeling of fullness or satisfaction that people experience AFTER meals
satiation
feeling of fullness WHILE eating
fat and satiety
fat contributes to satiety
- fat in foods triggers a series of physiological events that slow the emptying of stomach and promote satiety
- fat in the SI signals release of CCK
3 classes of lipids
- triglycerides
- phospholipids
- sterol
triglyceride
3 fatty acids + glycerol
fatty acids
organic acids composed of carbon chains of various lengths
- each has an acid end and hydrogens attached to all the carbon atoms of the chain
- differ on the basis of length and degree of saturation (even with the same triglyceride)
glycerol
serves as the backbone for triglycerides
0 double bonds
saturated fat
1 double bond
monounsaturated fat
more than 1 double bond
polyunsaturated bond
does where the double bond occurs matter?
YES
1. 1st carbon bond on third carbon = omega-3
2. 1st carbon bond on sixth carbon = omega-6
what does the degree of saturation affect?
melting temperature
1. more UNSATURATED the fatty acids = the more LIQUID the fat is at room temperature (ex. sunflower oil)
2. the more SATURATED the fatty acids = the FIRMER the fat is at room temperature (ex. lard)
chain length - long fatty acids
most common in the diet
- 12-24 carbons
- found in meat, seafood, vegetable oils
chain length - medium + short fatty acids
medium: 6-10 carbons
short: less than 6 carbons
- found in mainly dairy products and coconut oil
what does decreased carbon chain length mean?
reduced firmness
example of chain length and firmness
saturated plant oils such as cocoa butter and palm oil are softer than animal fats due to their shorter chain length
health recommendations and fats
- limit saturated fats and limiting/avoiding trans fats
- using monounsaturated fats or polyunsaturated fats and instead
***the harder the fat= the poorer the choice (lard=bad)
vegetable oils and fish oils
- most are rich in polyunsaturated fatty acids (safflower, sunflower , corn oil)
- some vegetable oils are rich in monounsaturated fatty acids (olive oil)
what fats are the most saturated
animal and tropical fats
1. fatty meats: over 1/3 of fat in most meats is saturated
2. whole-milk products: over 1/2 fat in whole milk and other high-fat dairy products, is saturated
3. coconut and palm oils: mostly used in commercially prepared foods
why should you switch monounsaturated or polyunsaturated fats instead of saturated and trans fats?
reduce CVD
olive oil
- rich in monounsaturated fatty acids
- offers a degree of protection against heart disease when used in place of other fats (mediterranean regions)
dark-coloured olive oils
deliver more phytochemicals - less processed
what does “light” on olive oil mean?
means color, not nutritional value
canola oil
- rich in both monounsaturated and polyunsaturated fatty acids
- lowest in saturated fat
hydrogenation
a chemical process by which hydrogens are added to monounsaturated or polyunsaturated fatty acids to reduce the number of double bonds, making the fats more saturated (solid) and more resistant to oxidation
disadvantage and advantage of hydrogenation
disadvantage: bad for us
advantage: good for food industry = makes them creamy and last longer
how are trans-fatty acids formed?
- fat is generally partially hydrogenated but some double bonds remain
- double bonds change from cis to the trans formation
***polyunsaturated fat is rarely hydrogenated completely
health claim- disease reduction in fat
a healthy diet low in saturated and trans fats may reduce risk of heart disease
advantages of hydrogenation?
- protects against oxidation by making polyunsaturated fats more saturated (commercial benefit=increased shelf life)
- alters texture of food making liquid vegetable oils more solid (CB= improves food texture)
- hydrogenated oils has a higher smoke point = more stable in high cooking temps
what does less double bonds mean?
food lasts longer
alternatives to hydrogenation
- add BHA and BHT to react with O2 before it can do damage
- keep refrigerated (help last longer)
partially hydrogenated oils (PHOs)
banned sept 17, 2018
phospholipids
2 fatty acids + glycerol + a phosphorus-containing molecule
- fatty acid is soluble in fat and phosphorus is soluble in water
***phospholipids are emulsifiers
emulsifier
a substance that mixes both fat and water and disperses the fat in the water, forming an emulsion
ex. oil and vinegar dressing vs mayonnaise (has lecithin)
lecithin and other phospholipids
play key roles in structure of cell membranes
lecithin supplements
have no special ability to promote health
- body can make all that it needs
- are a fat so provide kcal: digested (lecithinase)
- lecithin is found in eggs and peanuts
sterols
large molecules consisting of interconnected rings of carbon atoms with side chains of carbon, hydrogen and oxygen
- present in foods derived from both plants and animals
cholesterol
only food derived from animals contain significant amounts of cholesterol
VEGAN = NO CHOLESTEROL
phytosterols (plant sterols)
plant-derived compounds that have structural similarities to cholesterol
- they lower blood cholesterol by competing with cholesterol for absorption
ex. seeds and nuts
what serves as the precursor for making bile?
cholesterol (a sterol)
bile
- bile is an emulsifier made by liver and store in gallbladder
- does not digest fats, only emulsifying
- emulsifies fats allowing contact with enzymes in watery fluids to split the fatty acids from glycerol backbone for absorption
other sterols
vitamin D and sex hormones (estrogen and progesterone)
sterol (cholesterol)
- component of cell membrane
- can be made by the body - not an essential nutrient
- forms a major part of the plaques that narrow arteries in atherosclerosis
(plaques cause heart attacks and strokes)
where is cholesterol manufactured?
the liver
- makes 800-1500mg/day (endogenous production)
- the body makes more cholesterol (endogenous) than what is eaten (exogenous)
digestion of fats in the mouth
lingual lipase produced by tongue acts on triglycerides with short and medium chain fatty acids
lingual lipase
- plays a major role in infants (breaks down breast milk)
- little important to digestion in adults
digestion of fat in the stomach
- strong and muscular - mix fat with stomach contents
- churning grinds the solid pieces into finer particles and disperses the fat into small droplets
- gastric lipase breaks doen triglycerides
gastric lipase
begins the break down triglycerides
- works best in the acidic environments of the stomach
digestion of fats in the SI
- when fat enters SI, bile is secreted
- bile emulsifies fat particles, mixing them with watery fluid for contact with fat-digesting enzymes secreted by pancreas for digestion
- triglycerides are split into monoglycerides, free fatty acids and glycerol
- these cling together in spheres surrounded by bile
- bile shuttles lipids across mucus layer to absorptive cells of intestinal villi
- these cells extract the lipids
- bile may be absorbed and reused to exit with the feces
what if someones gallbladder has been removed?
- liver still produces bile (small continuous amount in SI)
- they can no longer store bile and release it at mealtime
diet recommendation for those without a gallbladder
lesser fat because they are not able to cope with as much fat at once
percentage of triglycerides absorbed after a meal
up to 98% of triglycerides are absorbed from a meal
smaller products of lipid digestion
glycerol, short and medium chain fatty acids pass directly through the cells of intestinal lining into bloodstream and into liver
larger products of lipid digestion
inside intestinal cells, monoglycerides and long-chain fatty acids are reformed into triglycerides and clustered together with proteins and phospholipids (don’t go directly to bloodstream)
what do larger products of lipid digestion form before going into bloodstream?
they form chylomicrons
chylomicrons
the largest and least dense type of lipoprotein
- acts as a transport vehicle
- travel in the lymph to the bloodstream
- body tissues take triglycerides from chylomicrons in the bloodstream
(ex. muscles, breasts, etc.)
what is the different between smaller products of lipid digestion and larger products of lipid digestion?
short and medium-chain fatty acids: go directly into bloodstream
long-chain fatty acids: do not go directly into the bloodstream, require a chylomicron
what would happen to large products of lipid digestion without chylomicrons?
without a mechanism to keep dispersed, large lipid globules would separate out of the watery blood and disrupt the bloods normal function
lipoproteins
- clusters of lipids associated with protein
- serve as transport vehicles for lipids in lymph and blood
major lipoproteins
- chylomicrons
- VLDL
- LDL
- HDL
very low-density lipoproteins (VLDL)
carry triglycerides and other lipids made in the liver to body cells for their use
low-density lipoproteins (LDL)
- bad cholesterol
- transport cholesterol and other lipids to body tissues
- made from VLDL after they have donated many of their triglycerides to body cells
***WANT THIS TO BE LOW
high-density lipoproteins (HDL)
- good cholesterol
- carry cholesterol from body cells to the liver for disposal
- picks up things that could cause plaques
***WANT THIS TO BE HIGH
LDL vs HDL
LDL: larger, lighter and richer in cholesterol
- elevated LDL = increased risk of heart disease
HDL: smaller, denser, and packaged more in protein
- elevated HDL = decreased risk of heart disease
risk factors that cannot be controlled for heart disease risk
- increasing age
- being male (+ women after menopause)
- family history of premature heart disease
risk factors a person can often control for heart disease
- high blood LDL, low blood HDL
- high BP
- diabetes
- obesity
- physical inactivity
- smoking
- atherogenic diet (increased trans fat, low in fruits and veg.)
what dietary fats are associated with risk of CVD?
diets high in trans and saturated fats
obesity
carries serious risks to health
- high energy density foods (fatty foods) may increase likelihood of exceeding energy needs
food cholesterol and blood cholesterol
most saturated food fats and trans fats raise blood LDL cholesterol more than food cholesterol does
- very little cholesterol raises LDL cholesterol
genetics and cholesterol
- many people exhibit little increase in blood cholesterol even with high dietary intake of cholesterol
- some people response to high dietary cholesterol intake with greatly increased blood cholesterol
- moderation is key
foods that are high sources of cholesterol
- eggs
- liver
- shellfish
how do you lower LDL cholesterol?
- reduce trans fats and saturated fats
- replace with mono and polyunsaturated fats
- trim fat off foods to reduce sat fat (choose leaner meats)
- weight loss
- addition of soluble fibres
***success is affected by genetics
what is not recommended when trying to lower LDL cholesterol?
do not have a very-low fat diet and add more refined carbs
oxidation of LDL cholesterol
- LDL is susceptible to damage by oxidation (interaction of a compound with O2)
- oxidation of lipid part of LDL can be damaging to arteries of heart
what might slow oxidation of LDL?
dietary antioxidants
- vitamins C and E, selenium, antioxidant phytochemicals (eat more plant-based foods)
how do you raise HDL cholesterol?
dietary measures are ineffective at significantly raising it
- saturated fat may raise HDL but also LDL (still should replace with mono and polyun)
- PA raises HDL
- quitting smoking raises HDL
diet recommendations for fat
- 20-35% kcal from fat
- replace saturated and trans with mono and polyunsaturated fat
- fruits, veggies and whole grains
- phytosterols (lower cholesterol by 15%)
- best at 2 grams/day
the mediterranean diet
- low saturated fats
- very low trans fats
- rich in unsaturated fat
- rich in complex carbs and fibres
- rich in nutrients and phytochemicals that support good health
the portfolio diet
quite effective at reducing cholesterol
what does the portfolio diet look like?
- nuts - 45g/day
- plant protein - 50g/day (soy milk, tofu)
- viscous (sticky) fibre - 20g/day (oatmeal, chickpeas, lentils)
- plant sterols - 2g/day (soybean, corn, squash)
benefits of DASH eating plan
lowers BP and LDL “bad” cholesterol
how can body fat be used up for energy?
- decreasing intake of food energy
- increasing the body’s expenditure of energy
essential fatty acids
linoleic acid and linolenic acid
linoleic acid and linolenic acid
- the only fatty acids that cannot be synthesized by the body
- essential nutrients
- polyunsaturated fatty acids
- used by the body to make eicosanoids
- contribute lipids to brain and nerves
- promote normal growth and vision
- support immune cell functions
eicosanoids
biologically active compounds that regulate body function
- muscle relaxation and contraction
- blood vessel dilation and constriction
- blood clot formation, blood lipids
- response to injury and infection
fatty acid deficiency
rare in north america; usually occuring only in infants fed fat-free milk or following a very low-fat diets
fatty acid deficiency symptoms
- growth delay
- reproductive failure
- skin lesions
- kidney and liver disorders
- neurological and vision problems
linoleic acid
- omega-6 fatty acid
- can be used to produce other omega-6 fatty acids
- foods high in omega-6 fatty acids should be consumed in moderation (most veggie oils)
arachidonic acid
starting material from which a number of eicosanoids are made
linolenic acid
- an omega-3 fatty acid
- can be used to produce other omega-3 fatty acids
- omega-3 fatty acids may support immunity and inhibit the development of certain cancers
sources of omega-3 fatty
flaxseed oil
EPA and DHA
- body makes limited amounts
- abundant in fish oils, cold water fish
- a diet that includes 2 meals of fatty fish each week can reduce deaths and illness from heart disease
excessive amounts of omega-6 and omega-3 fatty acids
can interfere with normal functions that depend on a proper balance between the two
recommendations for omega-6 and omega-3 fatty acids
- consume sources of omega-6 in moderation and try increasing sources of omega-3
- consume a variety of fish
why should you consume a variety of fish?
- minimized exposure to any particular toxin that may accumulate in a particular fish species
- high-mercury fish include tilefish, swordfish, king mackerel, marlin, shark, and fresh-tuna
- pregnant woman and children are most sensitive to side effects of mercury
fat in the diet now
- fat provides more kcal per bite than other energy-yielding nutrients
- limiting energy intake to attain or maintain a healthy bodyweight may be important to maintaining good health
eliminating fat from the diet
puts their health at risk
what foods contain fat
- meat
- dairy products contain fat which is often removed to various degrees (%mf)
- grains sometimes contain fat
- most unprocessed fruits and veggies are fat-free, except avocados and olives
what are avocados and olives rich in?
monounsaturated fat
visible fat
- fat trimmed from a steak
- butter added at the table
invisible fat
- marbling of meat
- fat ground into lunch meats and hamburgers
- fats blended into sauces of mixed dishes
- fats in avocados, biscuits, cheese, coconuts, other nuts, olives and fried foods
meat (fat)
protein food but contains other nutrients
- chicken and ground turkey are leaner with fat beneath the skin
- skin ground in adds moistness and can be higher in fat than lean beef
milk-based protein foods (fat)
- 1 cup whole milk = 60 more kcal from fat compared to skim milk
- cream and butter are NOT rich in protein and calcium
- coconut oil is higher in saturated fatty acids than butterfat in fatty dairy products (butter)
what is the greatest contributor of saturated fat in the diet?
cheeses
- people often eat in large portions
grains (fat)
naturally low in fat
- saturated and trans fat may be added during manufacturing, processing or cooking
ex. granola, croissant, muffins, toast with butter
what to do if you’re trying to reduce added fats
- make sure they are detectable
- use a strongly flavoured fat, little goes a long way
- sesame oil, peanut oil - use small amounts of grated romano cheese, or other hard cheeses rather than mild cheeses
butter and margarine
- contain the same number of kcal
- diet margarine contains fewer kcal
- water, air or fillers have been added - imitation butter-flavoured sprinkles contain no fat and few kcal (often high sodium)
hardened margarines and shortenings
made largely from hydrogenated fats
- are saturated and contain substantial trans fatty acids
soft margarines
non-hydrogenated
- less likely to elevate blood cholesterol than saturated fats of butter
- some margarines contain added phytosterols
fat replacers
ingredients to replace some or all the functions of fat
- some contain artificial fats
- some use conventional products in unconventional ways to reduce fats and kcal
ex. add water or whip air, add fat-free milk to creamy foods, bake instead of fry
fat replacers - carbs
fruit purees or starches
sugars: provide kcal, but fewer than real fats
fat replacers - fibres
viscous fibres may provide texture similar to real fat
fat replacers - proteins
microparticulated protein or fermented whey
- provide kcal, but fewer than real fats
problems that can accompany low-fat diets
- difficult to maintain
- not necessarily low-calorie diets
- diets high in carbs(especially refined sugars) but low in fibre, cause blood triglycerides to rise
- may exclude nutritious foods that provide the essential fatty acids, phytochemicals, vitamins and minerals
(fatty fish, nuts, seeds, oils)
heart disease and fats
death rates from heart disease were strongly associated with diets high in saturated fats but only weakly associated with diets high in total fat
2 countries with the highest fat intake
finland and crete
finland: higher rate of death from heart disease
crete: lowest rate of death from heart disease
foodborne illness prevalance
4 million cases per year in canada
common symptoms of food borne illness
- stomach cramps
- nausea
- vomiting
- diarrhea
- fever
- death in severe cases
most vulnerable to foodborne illness
- pregnant women
- infants and children under 5
- individuals 60 and over
- those with a weakened immune system
2 ways microbes cause foodborne illness
- foodborne infection
- food intoxications
foodborne infection
caused by eating foods contaminated with infectious microbes
1. hepatitis A
2. listeriosis
3. salmonellosis
3. E. coli infection
food intoxications
caused by eating foods containing natural toxins, or microbes that produce toxins
1. botulism
2. staphylococcal food poisoning
3. vibriosis
hepatitis A organism
hepatitis A virus
food sources of hepatitis A
- undercooked or raw shellfish
- contaminated produce
- contaminated water and ice
- eating food prepared by an infected person (without proper handwashing)
symptoms of hepatitis A
generally start in 2-4 weeks but may be up to 7 weeks, generally last several weeks to a few months
1. fever
2. loss of appetite
3. stomach cramps
4. jaundice
***rarely fatal for adults
prevention of hepatitis A
- cook foods thoroughly
- avoid untreated water and ice-cubes
- avoid raw non-peelable fruits and veggies
organism of listeriosis
listeria bacterium
listeriosis
illness from bacteria that live in the intestines of animals and humans as well as soil, vegetation and water
food sources of listeriosis
- unpasteurized milk
- fresh soft cheeses (even if pasteurized)
- luncheon meat/hot dogs/pate
- raw/undercooked meat
symptoms of listeriosis
start 3 days up to 70 days, mimics the flu
1. fever
2. muscle aches
3. nausea
4. diarrhea
5. blood poisoning
6. can spread to NS
7. complications in pregnancy and miscarriages
8. illness or death of newborns
prevention of listeriosis
- use sanitary food handling methods
- cooks foods thoroughly
- use pasteurized milk
organism of salmonellosis
salmonella bacteria
food sources of salmonellosis
- raw or undercooked eggs
- raw of undercooked meat (mostly poultry)
- unpasteurized dairy products
- raw produce (sprouts and cantaloupe)
symptoms of salmonellosis
onset 1-3 days
1. nausea
2. fever
3. chills
4. vomiting
5. abdominal cramps
6. diarrhea
***can be fatal
prevention of salmonellosis
- use sanitary food handling methods
- cook foods thoroughly
E. coli infection
a bacteria found in human and animal intestines
organism of E. coli infection
E. coli infection (strain 0157:H7)
food sources of E. coli infection
- undercooked ground beef
- unpasteurized milk and milk products
- contaminated raw fruits and veggies (leafy greens or sprouts)
- contaminated water
- person-to-person contact
symptoms of E. coli infection
onset 1-10 days
1. severe blood diarrhea
2. abdominal cramps
3. acute kidney failure
***can be fatal
prevention of E. coli infection
- cook ground beef thoroughly (71C)
- avoid unpasteurized milk and milk products
- use sanitary food handing methods
- wash your hands after contact with animals
organism of botulism
clostridium botulism bacteria
- produces the botulism toxin called botulin
food sources of botulism
anaerobic environment with low acidity
1. improperly prepped low-acid, home-canned foods (asparagus, beets, etc.)
2. improperly smoked fish, improperly canned meats
3. refrigerated storage of low-acid fruit juices (carrot juice)
4. honey (infants)
symptoms of botulism
onset 12-72 hours
1. double vision
2. inability to swallow
3. speech difficulty
4. progressive paralysis of respiratory system
5. leaves prolonged symptoms in survivors
prevention of botulism
- proper canning methods for low acid foods
- refrigerate homemade garlic and herb oils
- avoid bent, broken or bulging cans
staphylococcal food poisoning
staphylococcal aureus bacteria commonly found on skin and nasal passages
- concentrated in skin wounds, acne and boils
- grows rapidly at room temperature
how can foods become contaminated with staphylococcal aureus bacteria?
- moisture drops expelled - breathing, sneezing or coughing
- touching blemishes then foods or touching foods with cut hands
food sources of staphylococcal food poisoning
room temperature foods
1. potato salad
2. cream soups
3. meat salad
4. improperly refrigerated meat, poultry, eggs, tuna and macaroni salads
5. cream filled pastries
symptoms of staphylococcal food poisoning
onset 1-8 hours, lasts 1-2 days
1. diarrhea
2. nausea
3. vomiting
4. abdominal cramps
5. fatigue
***rarely fatal
prevention of staphylococcal food poisoning
- use sanitary methods
- cook foods thoroughly
- refrigerate foods promptly and properly
vibrosis
infection from vibrio bacteria in raw or undercooked shellfish
symptoms of vibrio parahaemolyticus
symptoms appear after 24 hours after exposure, but range from 4 hours to 4 days
1. diarrhea
2. cramps
3. nausea
4. vomiting
5. headache
- illness is moderate and symptoms end within 1-7 days
- some people experience extreme diarrhea with blood do mucous
symptoms of vibrio vulnificus
symptoms appear 12-72 hours after exposure
1. fever
2. chills
3. skin lesions
4. hypotension (low BP)
- illness can be mild, but is more severe causing septicemia (infection in bloodstream) which is fatal
food sources of vibriosis
undercooked or raw seafood
prevention of vibriosis
- cooking shellfish, especially oysters, thoroughly before eating
- never eat raw or undercooked oysters or shellfish
- use a digital thermometer to make sure food is cooked to a safe internal temperature
- keeping raw and cooked shellfish separate
- keeping all seafood, both raw and cooked refrigerated
preventing foodborne illnesses
- clean
- separate
- chill
- cook
clean - preventing foodborne illness
- handwashing (20 sec with soap)
- sanitize cutting boards, counters and utensils
- discard worn cutting boards too - wash raw fruits and veggies
- wash grocery bags frequently
- wash lunch boxes and bags every night
chill - preventing foodborne illness
- refrigeration slows bacterial growth (0-4C)
- freezing at or below -18C can stop bacterial growth (doesn’t kill bacteria)
- thaw in fridge or microwave if cooking immediately
- never thaw at room temperature
- if thawing in water replace cold water every 30 minutes
- refrigerate or freeze foods within 2 hours
- marinate meat and fish in fridge, not counter
separate - preventing foodborne illness
don’t cross-contaminate
1. store raw meat, poultry, or seafood in sealed containers on bottom shelf
2. use clean utensils, plates and cutting boards for cooked and other ready-to-eat food
3. keep raw food away from ready-to-eat food while shopping, storing and prepping foods
cook safely - preventing foodborne illness
- cook foods to safe internal temperature
- use digital thermometer to check internal temperature of foods
- keep hot food hot yes
meat and pork vs poultry internal temperature
meat and pork: 71 C
poultry: 74 C
whole chicken and turkey: 84 C
storing leftovers
- refrigerate leftovers immediately (2 hours)
- debone large pieces of meat or poultry and divide them into smaller portions before storing
- do not overcrowd your fridge (circulation of cold air)
- date leftovers - don’t want to store too long
- never mix leftovers with fresh food
storing hot items
- stir frequently to accelerate cooling
- refrigerate when steaming stops
- refrigerate or freeze leftovers in uncovered or loosely wrapped, shallow containers for faster cooling - cover once cooled
how long should you store leftovers in the fridge?
2-4 days
reheating leftovers
- reheat solid leftovers to at least 74 C
- bring gravies, soups and sauces to a full, rolling boil and stir during process
- discard uneaten leftovers after they have been reheated
risky foods
- meat, poultry, eggs
- raw produce
- seafood
- honey (botulism infants)
- picnics, lunch bags and takeout foods
traveler’s diarrhea
occurs from contaminated water, undercooked ground beef, raw foods, unpasteurized raw cheeses, and milk
common symptoms of traveller foodborne illness
- loose stool
- nausea
- vomiting
- bloating
- cramps
ways to reduce risk of foodborne illness while travelling
- wash hands well and often
- drink only boiled, bottled, canned or treated water and beverages
- eat only canned foods or foods that are cooked thoroughly and remain hot
- only eat raw fruits and veggies if washed (avoid salads)
- avoid using local water when brushing teeth - use boiled, treated or bottled water instead
