Nutrition

What Should You Really Eat?

Warm-Up!

Please collect your vision book and the little grading slip that goes with it.

Answer the first question (only) on the green sheet. There is space for three reasons. Try to add two more.

Ripped from the headlines:

Obese Children are Less Sensitive to Taste (October 1, 2012)

Ninth graders whose schools are within a block of a fast-food outlet are more likely to be obese than students whose schools are a quarter of a mile or more away (March 25, 2009)

Doctors say kidney stones in kids are on the rise (March 26, 2009)

Too Much Dairy, Carbs Might Harm Men's Sperm (October 26, 2012)

Sugar as Dangerous as Alcohol and Tobacco? (February 1, 2012 )

Dieters easily deluded by so-called “healthy” foods (April 20, 2011)

An important difference:

Hunger: Physical -- when your body needs food

Appetite: Emotional/social – when you want food

In many countries appetite is not a choice.

In this country, choosing by appetite can be dangerous:

Diet-related diseases that used to only affect older people are now affecting people at much younger ages.

Obesity rates are skyrocketing

Newsflash!

The food choices you are making

NOW in your life are already (as in right now, this minute) affecting your future health.

SO….

It is a MYTH that you can afford to wait until you’re an adult to think about your eating habits.

The time is NOW!

Warm-Up

What are two things you have learned about nutrition in the past couple of days of discussion that you didn’t know before?

Warm Up

What are the six categories of nutrients (not the food pyramid)?

How many servings of fruits and veggies should you have each day?

Which is better: saturated fat, trans fat or unsaturated fat?

Assignment: Keep track of everything you eat this week.

10 Reasons Why We Eat (other than hunger)

Assignment:

For each of the 10 reasons that follow, think of at least one food that you eat. Write it down.

1. Childhood preference

2. Ethnic background

3. Family tradition

4. Peer pressure

5. Teen culture

6. Advertising

7. Role models

8. Time

9. Money

10.Emotions

Warning: Most of these reasons are appetite-related – not hunger-related.

Warm Up

An airline is beginning to charge people airfare according to their weight. Fair or not? Why?

Please bring two food labels to school on Thursday. These should be for snack food items. Bring the whole package.

Three main purposes of Nutrition

Energy -- fuelGrowth – building new cellsRepair – fixing what gets damaged

every day

Keys to good nutrition

Eat a variety of foods Focus on lots of fruits,

vegetables and whole grains Shop the perimeter of the

grocery store Choose lean protein sources Avoid refined grain products Get plenty of fiber (people

need 25 + grams a day, and most people get less than 10)

Limit fat (especially saturated fat). It shouldn’t make up more than 30% of your diet

More keys

Avoid artificial sweeteners Limit salt (no more than

2300mg a day—less than a teaspoon)

Limit sugar (recommended 40 grams a day/about

Consume no alcohol

What Should I Avoid?

High fructose corn syrup Crystalline fructose (dehydrated

HFCS) Sucralose Aspartame Acesulfame Potassium Dyes: Blue #1 & Blue #2 Red #3

& Red #40 Yellow #6 & Yellow Tartrazine

See handout

Warm Up

What are the new guidelines for salt and sugar?

Major Nutrients

Carbohydrates Main purpose -- energy Simple – not so good Complex -- best

Protein Main purpose – growth/repair Complete – all essential aminos Incomplete -- must be combined

Fats Purposes:

Add flavor to food Protect organs Hold ADEK Benefit skin

Trans fats – very bad Saturated – not so good Polyunsaturated—OK Monounsaturated – best

Vitamins Main purpose: regulate body processes Water soluble – extra is flushed Fat soluble – extra is toxic

Minerals Main purpose: trigger body processes

Water Main purposes:

Lubrication Temperature regulation Support body processes

6-8 glasses Alcohol & caffeine don’t count

Warm-Up

Why should you shop the perimeter of the grocery store?

How many grams of fiber should a person have each day?

What is a serving?

You need 9 servings of fruits and veggies a day. Here’s what one serving looks like:

Warm-up

Which nutrient is the body’s main source of energy?

What is the difference between what vitamins and minerals do in the body?

Portion Size is Important!

Food Labels

Nutrient Density

Some foods have lots of nutrition; some have little or none.

A way to calculate it: Add up all the nutrition

percentages that are below the Protein line.

Divide by the number of calories per serving

Multiply by 100

Now let’s see how it works…

Cheerios vs. CheetosCheerios w/skim milk

Vitamin A: 15%Vitamin C: 10%Calcium: 25%Iron: 45%Vitamin D: 25%Thiamin: 30%Riboflavin: 35%Niacin: 25%Vitamin B-6: 25%Folic Acid: 50%Vitamin B-12: 35%Phosphorous: 25%Magnesium: 10%Zinc: 30%Copper: 2%

Total: 387

Cheetos

Iron: 2%

Total: 2%

Cheerios:387 divided by 150

calories per serving x 100 = 258 ND

Cheetos:2 divided by 160

calories per serving X 100 = 1.25 ND

BIG Changes!

28 pound increase in average weight of a man since 1960s

24.5 pound increase in average weight of a woman since the 1960s

1,233 percent increase in chocolate bar size since early 1900s

223 percent increase in hamburger size since 1950s

500 percent increase in fountain soda size since 1950s

Obese individuals take more sick days and are less productive than health-weight individuals, with the most obese people taking 5-9 more sick days a year.

The Trouble with Soda

People are drinking too much. Dietary guidelines say a person should have no more than 40 grams of refined sugars in a day. There are about 100 grams in a 20-ounce serving.,

The following chart shows the per-person increase in soda production between 1947 and 1997.

Warm-Up

Please take a couple of minutes to update your food record. Include everything and be specific as possible. Remember serving sizes.

It’s the Amount

In the 1950s, Coca-Cola was sold in 6½ ounce bottles was the standard size.

In the 70s 10-ounce bottles were standard. Then came the 12-ounce can, which you can still find. Now in vending machines, you will usually find 20-ounce bottles. At restaurants the sizes are bottomless. Soft drinks come in 44 and 64-ounce sizes and can be refilled.

The larger the container, the more beverage people are likely to drink, especially when they assume they are buying single-serving containers.

A few more facts

Corn syrup is the #2 use of corn in the US. What do you think the 1st is?

Americans consume 44% of the soda produced in the world.

On average, Americans drink 48 gallons of soda a year.

Americans spend more than $60 billion on soft drinks each year.

The chances of children becoming obese increase with each sugar-sweetened drink consumed.

The Jelly Bean Study

Two groups of people: Group 1: 450 extra

calories in soda Group 2: 450 extra

calories in jelly beans Results:

Those given jelly beans automatically reduced their calories in other areas by the same amount

The ones with the soda did not

The results were the same when the two groups switched

Conclusion: Liquid calories don’t register on the brain the same way

Nutritional Problems

Obesity: Occasional calorie-rich, nutrient-poor foods can fit into a good diet. However, most Americans consume great quantities of soft drinks and other empty foods and tiny quantities of healthful foods.

Osteoporosis: As teens have doubled or tripled their consumption of soft drinks, they cut their consumption of milk by more than 40%.

Diabetes: A recent study showed that women who consume as little as one can a day of sugared beverages increase their risk of diabetes by 83%!

More Nutritional Problems

Tooth decay: Regular soft drinks promote decay especially if sipped over long periods of time.

Heart disease: Eating a diet high sugar raises triglyceride and insulin levels. High triglycerides are associated with a higher risk of heart disease.

Kidney stones: In a study of men with kidney stones, drinking less soda acidified with phosphoric acid were 1/3 less likely to have kidney stones again.

What it looks like

Caffeine

Causes elimination of calcium in urine

Is a diuretic (causes you to lose water)

Is addictive and users who stop will have withdrawal symptoms

Can cause nervousness, sleeplessness, irritability and rapid heart beat

Warm Up

Please take a couple of minutes to update your food record. Include everything and be specific as possible. Remember serving sizes.

High Fructose Corn Syrup

High fructose corn syrup is the main caloric sweetener used in the United States & second use of corn

Consumption of HFCS has increased 1000% in the US since 1970, and the obesity rate has increased in a parallel way

In A UC Davis study, overweight people drank 3 servings of glucose or fructose- sweetened beverages for 10 weeks. Results: Both groups had gained similar amounts of

weight, Fructose drinkers:

Showed an increase in intra-abdominal fat, the kind that embeds itself between tissues in organs.

Became less sensitive to insulin Had elevated levels of fat in the blood. Showed increased fat production in the liver Had higher bad cholesterol Had larger increases in blood triglycerides.

HFCS

Fructose drinkers: Showed an increase in intra-

abdominal fat, the kind that embeds itself between tissues in organs.

Became less sensitive to insulin

Had elevated levels of fat in the blood.

Showed increased fat production in the liver

Had higher bad cholesterol Had larger increases in blood

triglycerides.

Soda and Bones: Two concerns

Replacing milk with soda can mean you don’t get enough calcium.

Caffeine, an ingredient in many colas and other sodas, has a diuretic effect and can interfere with calcium absorption if you consume more than 400 milligrams per day.

And a myth:

There is a rumor that one bad thing about soda is that carbonated beverages interfere with the body’s ability to absorb calcium.

This is just not true. There is no danger in carbonation.

Warm-Up

Please take a couple of minutes to update your food record. Include everything and be specific as possible. Remember serving sizes.

Diet Sodas

The National Cancer Institute says artificial sweeteners are essentially safe.

However…. Just for kicks, go to Google and type in “Aspartame + dangers” or “Splenda + dangers.” www.google.com

GRAS list Anecdotal information ties artificial

sweeteners to a variety of problems, including reproductive issues, brain tumors, neurological problems, headaches and more.

Recommendation: Natural is better than artificial.

And another thing

Drinking diet soda may be linked to weight gain even more than drinking regular soda!

What can I drink?

Last Words

There are three main purposes of nutrition:

1. For energy

2. For growth

3. For repair There is no one-size-fits-all

nutrition plan. You will have to experiment to find out which healthy foods work best for you.

Remember good nutrition isn’t only about weight. Many health problems result from poor diet

Sources

Soda & Bones: http://nutrition.tufts.edu/research/jhcpan/consumers/soda_and_bones.html

HCFS: http://www.ajcn.org/cgi/content/abstract/79/4/537