Nutrition What Should You Really Eat? 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 youre an adult to think about your eating habits. The time is NOW! Your Turn! Aside from hunger, why do we eat & why do we eat WHAT we eat? Try to list at least 5 reasons 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. Three main purposes of Nutrition Energy -- fuel Growth building new cells Repair fixing what gets damaged every day Major Nutrients Carbohydrates Main purpose -- energy Simple not so good, try to avoid Complex -- best Protein Main purpose growth/repair Complete all essential aminos Incomplete -- must be combined Fats Purposes: Add flavor to food Protect organs Holds vitamins A, D, E, K Benefit skin Trans fats very bad Saturated new research suggests we need it! Most sources will tell you to avoid. Use in moderation. Polyunsaturated - great Monounsaturated - great Vitamins Main purpose: regulate body processes Water soluble extra is flushed-B&C Fat soluble extra is toxic-ADEK Minerals Main purpose: trigger body processes Calcium, Iron, Potassium, sodium, etc. Water Main purposes: Lubrication Temperature regulation Support body processes 6-8 glasses Alcohol & caffeine dont count Keys to good nutrition Eat a variety of foods Focus on lots of fruits, vegetables, protein, and whole grains Protein should come from organic and grass fed meat sources as well as beans, nuts, and seeds. Shop the perimeter of the grocery store Avoid refined grain products Get plenty of fiber (people need 25 + grams a day, and most people get less than 10) Eat healthy fats Avoid artificial colors, preservatives and additives that are unsafe. Limit salt (no more than 2300mg a dayless than a teaspoon) Limit sugar (recommended 40 grams a day/about Focus on phytochemicals 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 What is a serving? You need 9 servings of fruits and veggies a day. Heres what one serving looks like: Portion Size is Important! Food Labels 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 annual carbonated soft drink production between 1947 and 2004. Its the Amount In the 1950s, Coca-Cola was sold in 6 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 1 st 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 dont 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 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. Soda and Bones: Two concerns Replacing milk with soda can mean you dont 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. 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. 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? Water. Tea. But check for caffeine.=LdSwevW4FNU=LdSwevW4FNU=NtgxVFyFt-U=NtgxVFyFt-U 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 isnt only about weight. Many health problems result from poor diet Sources Soda & Bones:hcpan/consumers/soda_and_bon es.htmlhcpan/consumers/soda_and_bon es.html HCFS:bstract/79/4/537bstract/79/4/537