Transcript Week 10: April 11-15

Week 10: April 13-17
Important Reminders
•4th Quarter Begins=Lunches Have Switched
•Check grades for accuracy
•Nutrition Unit Continues for the month of
April
•10 Volunteer Hours Due June 11
•CPP This Friday
Day 45: April 13
 Objective: Understand the keys to good
nutrition.
 Warm-up: What is the difference between
hunger and appetite?
 Activities:
 Nutrition Notes
 Purpose of Nutrition
 Nutrients
 Keys to Nutrition
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
Three main purposes of Nutrition
Energy -- fuel
Growth – building new cells
Repair – fixing what gets damaged
every day
Major Nutrients
 Carbohydrates – 4 calories per gram
Main purpose -- energy
Simple – not so good
Complex -- best
 Protein – 4 calories per gram
Main purpose – growth/repair
Complete – all essential aminos
Incomplete -- must be combined
Major Nutrients
 Fat – 9 calories per gram
 Purposes:
 Add flavor to food
 Protect organs
 Hold ADEK
 Benefit skin
 Trans fats – very bad
 Saturated – not so good
 Polyunsaturated—OK
 Monounsaturated – best
Butter Video
Major Nutrients
 Vitamins
Main purpose: regulate body
processes
Water soluble – extra is flushed
Fat soluble – extra is toxic
 Minerals
Main purpose: trigger body processes
Major Nutrients
 Water
Main purposes:
Lubrication
Temperature regulation
Support body processes
6-8 glasses
Alcohol & caffeine don’t count
Day 46: April 14
 Objective: Understand the keys to good
nutrition.
 Warm-up: What are the three Main Purposes
of Nutrition? (Try not to look at your notes)
 Activities:
 Nutrition Notes
 Keys to Good Nutrition
 Serving Size
 Nutrient Density
 Changes in Food Portions
 Soda
Bring in up to 5 food
labels for extra
credit by Friday!
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 sources as well as beans, nuts, and
seeds.
 Shop the perimeter of the grocery store
 Choose lean protein sources
 Avoid refined grain products
Keys to Good Nutrition
 Get plenty of fiber (people need 25 + grams
a day, and most people get less than 10)
 Eat healthy fats
 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 is a serving?
 You need 9 servings of fruits and veggies a
day. Here’s what one serving looks like:
Portion Size is Important!
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. Cheetos
Cheerios 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 20ounce serving.,
 The following chart shows the per-person increase in
soda production between 1947 and 1997.
Day 47: April 15
 Objective: Understand the dangers of soda
and caffeinated drinks.
 Warm-up: How many servings of fruit and
vegetables should you have everyday? Write
three Keys to Good Nutrition without looking
at notes.
 Activities:
 Soda & Caffeine Notes
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.
It’s the Amount
 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.
In The News
 Energy Drinks Can Be Deadly For Young
Children
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%.
Nutritional Problems
 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%!
 Tooth decay: Regular soft drinks promote
decay especially if sipped over long periods of
time.
More Nutritional Problems
 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
High Fructose Corn Syrup- Part I
 In A UC Davis study, overweight people
drank 3 servings of glucose or fructosesweetened beverages for 10 weeks. Results:
Both groups had gained similar amounts of
weight
High Fructose Corn Syrup- Part II
 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.
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.
And another thing
 Recommendation: Natural is better than
artificial.
 Drinking diet soda may be linked to
weight gain even more than drinking
regular soda!
Day 48: April 16
 Objective: Write about the importance of
weight in individual diets.
 Warm-up: List the Nutritional Problems
associated with soda.
 Activities:
 Soda Notes concluded
 “What About Weight?” Notes
What can I drink?
 Water.
 Tea. But check for caffeine.
 http://www.youtube.com/watch?v=LdSwevW4F
NU
 http://www.youtube.com/watch?v=NtgxVFyFtU
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.
Last Words
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/sod
a_and_bones.html
 HCFS:
http://www.ajcn.org/cgi/content/abstract/79/4/537
What about Weight?
Your Turn
 In your notes, write down the names of five
people who you know who think they are
overweight (not what you think – what they
think)
 Are they really overweight? Or, do they just
think they are?
 What kinds of pressures do people put on
each other about appearance?
Did you know?
 About 50 percent of the factors contributing to
obesity are genetic.
 What do you think are other factors?
 Here are some main ones:
 Genetics
 Poor eating habits
 Lack of exercise
 Metabolic rate
 Hormones
Other factors:
 Recent research has also linked the
following with obesity:
 Stress
 Lack of sleep
 A specific “fat” gene in some people.
 A fat virus – AD36, which was found in
30% of obese people in one study, as
compared to only 10% of non-obese people
Some myths about weight:
 Fat people eat more than others
 Being thin = being fit
 Skipping meals will help with weight loss
 Low-fat or no fat means no calories
 Fad diets work for permanent weight loss
 Eating after 8 p.m. causes weight gain
More myths
 All those weight loss products work
 Fast foods are always unhealthy
 Calories are the whole picture, so if you
want to lose weight, just cut calories
Day 49: April 17
 Objective: Understand how fitness, nutrition
and weight all work together.
 Warm-up: How many grams of refined sugar
are we allowed each day?
 Activities:
 “What About Weight Notes?” Notes Continued
And some real tips:
 Eat enough. Most teen girls need at least
1,600 calories, and teen guys need at least
2,000. (Less than this and your metabolism
slows and your body goes into starvation
mode)
 Choose nutrient dense foods (fruits, veggies,
whole grains)
More Tips
 Drink water instead of soft drinks and juices
 Eat foods you like, but if they’re high in calories,
sugar, fat or salt, eat them in small portions and
less often
 Be sure to get a variety of foods from all groups
 Eat slowly. Take at least 20 minutes. Take small
bites
More tips:
 Choose a program you can live with
 Don’t trust height and weight charts
 Make changes gradually
 Don’t forget to exercise (weight comes right
back 95% of the time if lost without exercise)
 Remember: There are no quick fixes
Truth:
 3,500 calories = 1 pound
 In theory you would need to cut or burn 500
calories a day to lose one pound in a week
 However, not all metabolisms are created
equal. That’s why some people can eat a ton
and not gain weight
 It is not healthy to lose more than 1-2 pounds a
week
How many calories do you need?
 Step 1: Divide your weight by 2.2.
 Step 2. Multiply your answer from step 1 by
22 if you’re female and 24 if you’re male.
This answer is your basal metabolic rate (BMR).
It is the approximate number of calories you
need just to be alive on the planet
Determine your activity level
 Sedentary:You sit most of the time.
 Light activity:You exercise some, but less than
three times a week.
 Moderate activity:You exercise vigorously three
times a week for at least 30 minutes each time
 Heavy activity:You exercise vigorously four or
more times a week for 30 minutes or longer
How many more calories do you need?
 Multiply your BMR by:
 .40 and .50 if sedentary
 .55 and .65 if lightly active
 .65 and .75 if moderately active
 .75 and 1.0 if heavily active
You should end up with two separate answers.
Finally, add each of these answers to your BMR.
This will give you a range of calories that you need.
Example
 BMR = 1210
 Heavy activity
 1210 x .75 = 907.5
 1210 x 1 = 1210
 1210 + 907.5 = 2117.5
 1210 + 1210 = 2420
 Calorie range is 2117.5 to 2420 a day