Transcript Nutrition - Renton School District

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
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(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:
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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 hungerrelated.
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 -- fuel
 Growth – building new
cells
 Repair – 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
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Main purpose – growth/repair
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Complete – all essential aminos
Incomplete -- must be combined
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 Fats
 Purposes:
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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:
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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:
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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. Cheetos
Cheerios w/skim milk
Cheetos
Vitamin A:
Vitamin C:
Calcium:
Iron:
Vitamin D:
Thiamin:
Riboflavin:
Niacin:
Vitamin B-6:
Folic Acid:
Vitamin B-12:
Phosphorous:
Magnesium:
Zinc:
Copper:
Iron:
2%
Total:
2%
Total: 387
15%
10%
25%
45%
25%
30%
35%
25%
25%
50%
35%
25%
10%
30%
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
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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 healthweight 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 perperson 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:
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Both groups had gained similar amounts of
weight,
Fructose drinkers:
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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
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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
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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.
2.
3.
For energy
For growth
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/j
hcpan/consumers/soda_and_bon
es.html
 HCFS:
http://www.ajcn.org/cgi/content/a
bstract/79/4/537