If You Want To Know More

1
If You Want To Know More

• About Nutrition

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Did You Know

• Lettuce Fruit are carbs?
• Why would you go on a low carb diet? What is
  wrong with lettuce fruitnothing!
  
• What people really mean is that they are on a
  low-simple carb diet. This makes sense because
  the average American should be eating/drinking a
  lot less soda, juice, candy and other desserts

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About Juice

• Today, children are the biggest consumers of
  fruit juice. Children (as well as adults) should
  only consume 6 oz. per day.
  
• 100 Juice juices should be consumed in
  moderation (why not eat the apple instead of
  drinking apple juice?)
  
• The more pulp a juice contains the healthier it
  is
  
• Dont fall for the enhancements like Vitamin C
  or E added to juices. Are you really deficient
  (especially if you already consume a
  multi-vitamin)?
• If the product does not say 100 juice on the
  front of the label, it does not have much (or
  any) juice in it. These type drinks typically
  contain about 10 juice. The rest of the
  ingredients are sugars other sweeteners, colors
  and flavors

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Fruit or Juice?
Source What To Eat by Marion Nestle p. 277
5
Soda, Should It Be Your First Choice?

• I think you know the answer to this questions but
  in case you dont, the answer is NO!
  
• The calories and added sugars in sodas encourage
  weight gain
  
• Sodas also contain phosphorus (phosphorus can
  also be found in baked goods). Too much
  phosphorus decreases calcium absorption. If you
  decrease the amount of calcium being absorbed,
  you increase the risk for osteoporosis.
• I find it humorous that 7-UP has calcium added to
  it. Did the calcium even get absorbed (b/c of
  the phosphorus)? Cant you find a better source
  of calcium that is lower in calories and sugars?

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About Fruits Veggies

• Nutrition is about where you are now how we can
  make it better
  
• If you currently do not eat fruit regularly can
  only stand fruit cocktail, then eat it
  regularly.
  
• If you currently eat fruit cocktail, rinse the
  fruit with water before consuming to get rid of
  the sugary syrup.
  
• If you do this already, try eating the fresh
  fruit

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Nutrient Composition of Raw, Cooked and Canned
Carrots
Source What To Eat by Marion Nestle p. 308
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White vs. Wheat bread

• White bread
• Has fewer nutrients (almost all of which get
  added back by law), more calories (from
  processing), has a greater shelf life and
  typically taste better
• Wheat Bread
• Contains more fiber, does not spike insulin
  levels, fewer calories and sometimes more
  nutrients
  
• Not all brown bread is wheat bread. It must say
  whole wheat as the first ingredient
  

Source What To Eat by Marion Nestle p. 310
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Watch Out For Sugar!

• The average American needs no more than about 40
  g of sugar per day
  
• This is equal to one soda!
• Typically, processed snacks have a high
  percentage of added sugars.
  
• For example Sharks Fruit Snacks contain 52 of
  it calories from sugar
  
• You must get into the habit of reading food
  labels
  
• If you see these words in the 1st five
  ingredients, it has a high amount of sugar
  
• Sugar, high fructose corn syrup, brown sugar,
  corn syrup, fructose, corn syrup solids, honey or
  dextrose
  
• Check out the 1st five ingredients in
• Kellogs Nutri-Grain Honey Oat Raisin Granola
  Bars
  

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Yogurt, Health Food or Dessert?

• Yogurt is the fastest growing dairy product in
  the U.S.
  
• The bacteria in yogurt are thought to replace
  harmful bacteria in the large intestine
  
• Track the calories from sugar in your favorite
  yogurt. It is better to consume plain yogurt
  add your own fresh fruit or tsp of sugar. There
  will still be a significant decrease in sugar
  when compared to flavored yogurt.
• 55 of the 80 calories in Go-GURT (kid-friendly
  slurpable yogurt in a tube) comes from sugar
  
• 67 of the 90 calories in Danimals Drinkable come
  from sugar
  
• Sugar constitutes 53 of the 120 calories found
  in YoBaby organic yogurts

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Fat Calories

• Almost all fast foods have high amounts of fat
  calories. If you want to cut back on these
  
• Eat more fruits veggies instead
• Carry food with you so you wont be tempted to
  binge on these foods
  
• Be aware of the caloric content of the foods you
  eat. Ask for the nutritional analysis read
  food labels

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Calories in Fast Food
Frosty, med. Tuna Sweet Onion Teriyaki Veggie D
el. Market Fresh Roast Beef Roast Chicken Club
Regular Roast Beef Ice Cream Shake, med. Double
Whopper Whopper w/ Cheese Whopper Large Fries
Chicken McGrill Big Mac
Wendys
Subway
Arbys
Burger King
McDonald's
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Fat Content in Fast Food
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Find out the caloric content of your favorite
fast foods

• www.calorieking.com
• (You will be shocked!)

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How to Avoid Saturated Fat

• If the food label says that the food has
• 20 of the daily value for saturated fat, leave
  it on the shelf
  
• Less than 5, it is considered low fat
• Any trans fat, consume very little of it or
  consider leaving it in the store

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Dietary Protein Sources

• Soy products offer good alternatives to meat for
  those who want protein. Did you know that kidney
  beans are a close second?
  
• Eggs are a good source of protein. The protein
  in an egg is found only in the egg white, not the
  yolk (mostly fat cholesterol). There is no
  difference in protein or nutrients between a
  white and a brown egg.
• Red meat is also a good source of protein.
  Unfortunately, it contains large amounts of
  saturated fat
  
• Fish
• Some fish like shark, swordfish and canned
  albacore tune contain more methylmercury and
  should not be eaten often.
  
• Almost all fish contain some level of PCBs
  (chemicals released mainly from industrial waste)
  that cause skin, reproductive, developmental and
  behavior problems
• Visit http//www.environmentaldefense.org/home.cfm
  or www.oceansalive.org for fish advisory cards
  to help guide you to healthier fish choices
  

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Organic Foods

• In order for a food to be organic it MUST be
  certified organic . You will see a seal on
  organic foods that state this.
  
• It tells you
• that the grower has been inspected (and has
  paperwork)
  
• did not use synthetic pesticides or herbicides
• did not use genetically modified seeds
• did not use fertilizers derived from sewage
  sludge
  
• Did not treat foods or seeds with irradiation

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Are Organic Foods Better? You Decide

• Cons
• Methods are unreliable
• Higher prices

• Pros
• Certification from an independent organization
  (instead of the FDA which may have a conflict of
  interest) is reassuring
  
• Lower pesticide levels in humans
• Better for the environment

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Dont Be Fooled

• Many products are advertised as All Natural,
  Free Range, Cage Free or Vegetarian Fed
  
• These products are NOT organic
• They must have an organic seal on the package to
  be organic

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Genetically Modified Foods

• Genetically modified foods (GM foods) Foods
  whose basic genetic material (DNA) is manipulated
  by inserting genes with desirable traits from one
  plant, animal, or microorganism into another one
  to either introduce new traits or enhance
  existing ones

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GM Foods

• Crops are genetically modified to make them
  resist disease and extreme environmental
  conditions, require less fertilizers and
  pesticides, last longer, and to improve nutrient
  content and taste
• GM foods could help save billions of dollars in
  more productive crops and help feed the hungry in
  developing countries around the world

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GM Foods

• Concerns over the safety of GM foods have created
  heated public debates
  
• Genetic modifications may create transgenic
  organisms that have not previously existed and
  that have potentially unpredictable effects on
  the environment and on humans
• GM foods may cause illness or allergies in humans
  and crosspollination may destroy other plants or
  create superweeds with herbicide-resistant genes

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Super Foods

• The following super foods that fight disease
  and promote health should be included often in
  the diet

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Grains, Vegetables, Fruits

• Provide nutritional base for a healthy diet
• Daily fruits and vegetables should include
• One good source of pro-vitamin A or carotene
  (apricots, cantaloupe, broccoli, carrots,
  pumpkin, dark leafy vegetables)
  
• One good source of vitamin C (citrus fruit, kiwi
  fruit, cantaloupe, strawberries, broccoli,
  cabbage, cauliflower, green pepper)
  
• The recommended 5 to 9 servings of fruits and
  vegetables daily has no substitute

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Phytochemicals

• Fruits and vegetables are the sole source of
  phytochemicals
  
• Show promising results in the fight against
  cancer
  
• Their actions are so diverse that, at almost
  every stage of cancer, they can block, disrupt,
  slow down, or even reverse the process

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Functional Foods

• Functional foods Foods or food ingredients
  containing physiologically active substances that
  provide specific health benefits beyond those
  supplied by basic nutrition

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Functional Foods

• Created by the food industry by adding
  ingredients aimed at treating or preventing
  symptoms or disease
  
• In most cases only one extra ingredient is added
  (a vitamin, mineral, phytochemical, or herb)

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Functional Foods

• An example is calcium added to orange juice to
  make the claim that this particular brand offers
  protection against osteoporosis
  
• Food manufacturers now offer cholesterol-lowering
  margarines (enhanced with plant stanol),
  cancer-protective (lycopene-fortified) ketchup,
  memory-boosting (ginkgo-added) candy,
  calcium-fortified chips, and kava-kavacontaining
  corn chips (to enhance relaxation)

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Water Sports Drinks

• Most Americans really do meet their water intake
  on a daily basis. This is because drinks like
  sodas and tea food contain water
  
• Unless you are vigorously exercising or sweating
  a lot for more than 90 minutes, there is no need
  for sports drinks. Drink water instead.
  
• Sports drinks contain calories sugar. Read the
  1st few ingredients!

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So Much To Remember!

• Target fruits veggies over added sugars
• Reach for nuts, seeds and beans over foods that
  contain added saturated and trans fats
  
• Low-fat dairy is a better choice than whole milk
  and whole-milk foods
  
• Eat whole grains (typically brown) with fiber
  instead of refined grains (typically white)
  

• Lean meats, poultry fish should be consumed in
  moderation AND in place of high-fat meats and
  cold cuts
  
• Limit contact with highly processed foods.
  Instead, eat more unprocessed or minimally
  processed foods
  

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Critical Thinking

• What factors in your life and the environment
  have contributed to your current dietary habits?
  
• Do you need to make changes?
• What may prevent you from doing so?