Food Food IsIs

FuelFuel

Shawnee Mission West High SchoolMrs. Rohret’s Nutrition and Wellness

March 11, 2010

Stronger

Smarter

More Active

American children and teens are unhealthy

On July 7, 2008, the American Academy of Pediatrics (AAP) issued a shocking new

recommendation that stated children, starting at 2 years of age and no older than 10, should routinely get their cholesterol checked — and that some children as young as 8 should be

started on statin drugs to lower their cholesterol and prevent future heart disease.

Harmful Ingredients for our Bodies

Sugar• Suppresses the immune system

• Can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children

• Promotes cravings

• Promotes heart disease

• Feeds cancer

• Contributes to diabetes

• Takes calcium out of your bones

• Increases cholesterol

• Can decrease growth hormone

• Can interfere with the absorption of protein

• Can cause cardiovascular disease

• Can impair the structure of DNA

• Causes food allergies

• Can weaken eyesight

• Can contribute to eczema in children

Harmful Ingredients for our Bodies

Trans Fats (partially hydrogenated oil)

• Preservative used in almost all prepared and processed food

• Very harmful to our arteries

• Foreign to our bodies

• January 2006 – FDA required all foods to have the amount of “trans fats” listed on label.

Loophole: If an item has less than ½ gram of trans fatsper serving, it can claim to be “trans fat free”

READ INGREDIENTS:If “partially hydrogenated oils” or

“fully hydrogenated oils” is on the label, avoid it

There is no safe level for us

Here’s the good news!

“Over 70% of disease is preventable through good

nutrition.”

-William Sears, M.D.

Normal Oxygen Atom

Loss of Electron

Free Radical

Oxidation Process

Tips• We get the most nutrients from fresh

(just picked) produce

Ways to get fruits & veggies in

Healthiest Worst / / / / /Raw Steamed Pressure-Cooked Boiled Microwaved

• Raw is the best – cooking over 118 degrees destroys enzymes and most of the nutrients

• When cooking, steamed is best

• When stir-frying, use waterrather than butter or oils

• Be a sneaky chef! Consider pureeing or making smoothies to hide fruits and veggies

• Consider a “whole food” supplement(not isolated vitamins)

Break Out

Look through the cookbooks and find

at least 2 recipes that are something that you have never

tried before, but sound good.

Write down:1.Title of Book2.Author Name3.Page #4.Name of Recipe

Appleton Central Alternative School

What they did:

• Replaced pop machines with water

• Brought in cooks to cook healthier lunches

• Put in salad bar

• Provided healthy snacks mid-morning

Results:

• Increased ability to concentrate

• Increased cognitive development

• Ability to think more clearly, objectively, & rationally

• Fewer health complaints

• Increase in attendance

• Fewer disciplinary referrals

• Less moodiness and more calm

• Increased practice of good nutrition outside of school

The best The best drink of all drink of all is is WATER!WATER!

5 Clues5 Clues

#2 - The FIRST ingredient is always the biggest!

#3 – Identify harmful ingredients.

#4 - Avoid foods with a LONG ingredient list!

#5 - FIBER is your friend, so look out for whole grain imposters!

#1 – Never trust the front of the package

#1 – Never trust the front of the package

The ads on the front may try to make the food look more healthy than it really is.

Look at the Nutrition Facts label and ingredient list. They have itty-bitty letters, but tell the truth!

INGREDIENTS:Enriched Flour (WheatFlour, Niacin, ReducedIron, ThiaminMononitrate (VitaminB1), Riboflavin (VitaminB2), Folic Acid, SoybeanOil, Sugar, PartiallyHydrogenatedCottonseed Oil,Leavening (Baking Soda,Calcium Phosphate),Salt, Soy Lecithin.

Nutrition Facts

Serving Size 1 cup cookedServings per Container 8

Amount Per ServingCalories 190 Calories from Fat 15

% Daily ValueTotal Fat 1g 2% Saturated Fat 0 g 0%Cholesterol 0 mg 0%Sodium 10 mg 1%Potassium 0 g 0%Total Carbohydrate 34 g 11% Dietary Fiber 6 g Sugars 0 g Other Carboh ydrate 0 gProtein 9 g

#2 - The FIRST ingredient is always the biggest!

A food is mostly made up of ingredients that come first on its

ingredient list. The FIRST ingredient is the biggest, just like the first duck is

the biggest!

Sugar is thebiggestingredient inthis cereal!This is NOTa good choice forbreakfast.

INGREDIENTS: Sugar, Corn Flour, WheatFlour, Oat Flour, Partially HydrogenatedVegetable Oil (One or More of: Coconut,Cottonseed, and Soybean), Salt, SodiumAscorbate and Ascorbic Acid (Vitamin C),Niacinamide, Reduced Iron, Natural Orange,Lemon, Cherry, Raspberry, Blueberry, Lime,and Other Natural Flavors, Red No. 40, BlueNo. 2, Zinc Oxide, Yellow No. 6, TurmericColor, Pyridoxine Hydrochloride (VitaminB6), Blue No. 1, Riboflavin (Vitamin B2),Thiamin Hydrochloride (Vitamin B1),Annatto Color, Vitamin A Palmitate, BHT(Preservative), Folic Acid, Vitamin B12,Vitamin D.

#3 – Identify harmful ingredients.

Avoid “The Dirty Dozen,” especially foods with partially hydrogenated oil (trans fat)

and high-fructose corn syrup.

INGREDIENTS: MilledCorn, Sugar, Malt Flavoring,High Fructose Corn Syrup,Salt, Sodium Ascorbate andAscorbic Acid, Niacinamide,Iron, PyridoxineHydrochloride, Riboflavin,Thiamin Hydrochloride,Vitamin A Palmitate, FolicAcid, BHT, and Vitamin B12.

INGREDIENTS: EnrichedFlour (Wheat Flour, Niacin,Reduced Iron, ThiaminMononitrate (Vitamin B1),Riboflavin (Vitamin B2), FolicAcid, Soybean Oil, Suga r,Partially HydrogenatedCottonseed Oil, Leavening(Baking Soda, CalciumPhosphate), Salt, Lecithin.

If you see these words, step away from the box and nobody will get hurt!

Look for other foods that are better for your health.

The Dirty Dozen The Dirty Dozen Food Additives to Avoid

1.Hydrogenated Oils (check your peanut butters)2.Artificial Colors (Red, Blue, Yellow, Caramel Color, etc.) or Artificial Flavors3.Nitrites & Nitrates – can be carcinogenic4.Artificial sweeteners (Asparatame/AminoSweet, Acesulfame K, Sucralose, Saccharin) or High Fructose Corn Syrup5.Preservatives (BHA, BHT, EDTA, etc.)6.MSG (Monosodium glutamate)7.Hydrolyzed vegetable protein or autolyzed yeast extract8.Potassium bromate (additive mostly in breads)9.Propyl gallate (additive in baked goods, desserts, meat, potato sticks, chicken soup, etc.)10.Sulfites (sulfer dioxide, metabisulfites, and others)11.Sodium nitrate (hot dogs, deli meats)12.Sodium benzoate or benzoic acid

#4 - Avoid foods with a LONG ingredient list!

Long lists may hide stuff that you shouldn’t eat too much of- like high fructose corn syrup, partially hydrogenated oil,

and artificial flavors and colors.

INGREDIENTS: Filling ( High Fructose Corn Syrup ,Glycerin, Water, Fructose, Modified Corn Starch,Partially Hydrogenated Cottonseed Oil, NonfatYogurt Powder, Strawberries, Modified Tapioca Starch,Malic Acid, Corn Starch, Natural and Artificial Flavor ,Cellulose Gel, Salt, Color Added, Mono - andDiglycerides, Cellulose Gum, Diacetyl Tartaric AcidEsters of Mono - and Diglycerides, Caramel Color, SoyLecithin, Red No. 40 , Enriched Wheat Flour, WholeOats, Sugar, Partially Hydrogenated Soybean orCottonseed Oil , High Fructose Corn Syrup , Honey,Calcium Carbonate, Dextrose, Nonfat Dry Milk, WheatBran, Salt, Cellulose Gum, Leavening (PotassiumBicarbonate), Natural and Artificial Vanilla Flavor ,Soy Lecithin, Wheat Gluten, Corn Starch, Niacinamide,Carrageenan, Guar Gum, Zinc Oxide, Reduced Iron,Pyridoxine Hydrochloride (Vitamin B6), Riboflavin(Vitamin B2), Vitamin A Palmitate, ThiaminHydrochloride (Vitamin B1) and Folic Acid.

Foods with shorter lists are often better for your health.They may have more natural ingredients.

Fresh fruits and vegetables have the shortest list.They have just 1 ingredient!

#5 - FIBER is your friend, so look out for whole grain imposters!

Choose breads, pasta, cereals, cereal bars, and crackers made with whole grains. They should have at least 2 grams of fiber per

100 calories.

Nutrition Facts

Serving Size 1 cupServings per Container 19

Amount Per ServingCalories 110 Calories from Fat 15

% Daily ValueTotal Fat 2 g 3% Saturated Fat 0 g 0%Cholesterol 0 mg 0%Sodium 210 mg 9%Potassium 200 g 6%Total Carbohydrate 22 g 7% Dietary Fiber 3 g Sugars 1 g Other Carbohydrate 18 gProtein 3 g

1 cup of thiscereal has110 caloriesand 3 gramsof fiber.

The 3 gramsof fiber makethis cereal agood choice.

A whole grain !A whole grain !

Not a whole grain !Not a whole grain !

5 Clues5 Clues

#2 - The FIRST ingredient is always the biggest!

#3 – Identify harmful ingredients.

#4 - Avoid foods with a LONG ingredient list!

#5 - FIBER is your friend, so look out for whole grain imposters!

#1 – Never trust the front of the package

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We have the power in ourselves

to change things and NOT

become one of the statistics

As you prepare food,I challenge you to get creative, think of the

opportunity you have to build your body up, and

most of all, have fun!