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The differences between nutrient-dense foods and empty-calorie foods and their effects on health

Nutrient dense – rich in nutrients, low in calories-eating a variety of nutrient dense foods allows people to sustain their health and obtain the suggested amount of vitamins, minerals, etc. -rich in healthy fats, complex carbohydrates, vitamins, lean protein, and minerals (“What Does it Mean to Eat Nutrient Dense Foods?”, 2018)-larger portions can be consumed while having fewer calories compared to empty calorie food which less food can be eaten and be high in calories-ie. salmon, kale, seaweed, shellfish, liver (“The 11 Most Nutrient Dense Foods on The Planet”,n.d.)

Empty calorie – high in calories, little to no nutrients-a majority of empty-calorie foods are processed and contain a high amount of solid fat and sugar (“What Are Empty-Calories?”, n.d.)-such foods are convenient and affordable-empty calorie foods provide very short lived energy which leads to a “crash” when used up, hence the term sugar rush (Ireland, 2017)-could possibly lead to diabetes as most empty-calorie foods are high in sodium-frequent consumption often results in weight gain or obesity (“Empty-Calorie Foods Vs. Nutrient-Dense Foods”, n.d.)-ie. chips, donuts, cake, pastries, candy (Pierson, n.d.)

Explain why it is important to eat a nutritious breakfast-skipping breakfast increases hunger throughout the day and results in overeating during the day, promotes cravings-boosts metabolism; blood sugar levels are often low in the morning (“5 Reasons Why You Shouldn’t Skip Breakfast”, 2017)-essential for children as they require more nutrients to grow and keep them energized (“Breakfast: Is It the Most Important Meal?”, n.d.)-lowers the blood level of stress hormone cortisol, peaks in the morning (“Why Breakfast Is the Most Important Meal of the Day”, n.d.)-significant effect on cognitive function during the day (Up, n.d.)-eat nutrient dense foods, fruits and vegetables-incorporate protein, fiber, whole grain food (Klein, 2013)-ie. bananas, boiled eggs, lean ham, fruit juiceExplain why certain foods are imported from other countries-certain fruits and vegetables can only be grown in specific environment conditions-seasons affect what and when things can be grown-quality varies in different regions and areas-reduced costs-energy efficient -import and export businesses provide economic benefits (“The advantages of imported foods”, 2016)

Explain how childhood eating habits influence lifelong eating patterns-poor eating habits -> long term health issues-eating disorders often originate from childhood habits-childhood is the most important time to learn as the brain is still developing (Birch, Savage, & Ventura, 2007)-how children eat is generally a reflection of their parent/guardian’s eating habits-lifelong eating patterns and health are dependant on childhood years as it is the time of rapid growth and development Japan:Cooking methodsboiling and broiling – ie. tofu, oden, shabu-shabu, boiled flounder – ie. sardines in kabayaki sauce, mackerel, eel (“Japanese cooking methods”, n.d.)steaming – steaming is a popular way to bring out or add flavour in seafood dishes; also referred to as Mushimono (“Japanese cooking methods”, n.d.)frying – frying became popular in the Meiji period, dishes include tempura, fried shrimp, and tonkatsu, fried chicken (“What’s so healthy about Japanese food?”, n.d.) – known as Agemono (“Japanese cooking methods”, n.d.)special knife techniques – food is cut in a specific way to bring out flavour and texture (“Knife Techniques”, n.d.)

Staple foods- rice is usually served with every meal along with side dishes, it is steamed and can be used to make mochi, rice wine, and rice crackers (“Japanese Food: The Basics”, n.d.) – seafood is eaten raw and cooked, available throughout country as the sea can be easily accessed (“Japanese Food: The Basics”, n.d.) – noodles such as soba, ramen, and udon are boiled and can be served hot or cold, depending on the season (“Staple Foods (Shushoku) – Japan”, n.d.)- miso soup Geography (agricultural land, what local foods are grown, climate affecting growing conditions)- Japan is an island and surrounded by the ocean, for this reason seafood is eaten frequently- farmland is scarce- mountains are terraced for farmland- although mountains are terraced, Japan still does not have enough farmland required for its large population (“Economy and Trade Fact Sheet”, n.d.) – some fruits and vegetables are grown depending on the season (four seasons) (“Japan Climate”, n.d.)- rice, tea, mushrooms, sugar beets, vegetables, fruit, etc. are grown, most of which can be grown all year round (Hays, n.d.)- 20% of Japan is suitable for agriculture (“Agriculture, forestry, and fishing in Japan”, 2018)

Celebratory foodsnew years – soba noodles are eaten in belief it will bring good health – osechi ryouri is comprised of several dishes including fish cake, eggs, and simmered shrimp (“The Top 6 Festivals and Celebrations in Japan”, n.d.) – mochi made with vegetables, zouni, varies in different areaswinter solstice – pumpkin is consumed in belief of preventing colds (“9 Japanese special occasion dishes you should try”, n.d.)girl’s day – rice with an array of toppings is commonly eaten on this day, however it is not specific to girl’s day and is occasionally eaten throughout the year, Chirashi zushi

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