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!
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