Nutrition 10 March 2015. #1 Present the LABEL and the Ingredient List of YOUR FAVORITE FOOD. Yes, it will be handed in on Tuesday 3/10/15.

Nutrition 10 March 2015

#1

• Present the LABEL and the Ingredient List of YOUR FAVORITE FOOD.• Yes, it will be handed in on Tuesday 3/10/15.

What is FOOD?

• Food is Fuel to the human body.• Our cells burn Glucose which comes from Carbohydrates found in

many foods

• Vitamins and Minerals are also found in our food, as well as Fats, Fiber and Protein

• Everyone – pick something natural - a food – fruit, vegetable, meat, bread – whatever – write it down and we will attempt to understand exactly what it is

When In Doubt – Look it Up!

• http://nutritiondata.self.com/

• This website has everything – You can look up fresh foods, fast foods – you name it you can probably find it.

What Do You Prefer?

• McDonalds ?• Big Mac ?

• Burger King ?• Whopper ?

Comparison: McDonalds vs. Burger King

Big Mac:• Serving Size – 219g

• Calories – 563

• Total Fat – 32.8 g

• Saturated Fat – 8.3 g

• Trans Fat – 1.3g

• Cholesterol – 78.8 mg

• Sodium 1007 mg

• Total Carbohydrates – 44 g

• Dietary Fiber – 3.5 g

• Sugars – 8.7 g

• Protein – 25.9 g

Whopper:• Serving Size – 316 g

• Calories – 790 g

• Total Fat – 48.4 g

• Saturated Fat – 18.3 g

• Trans Fat – 1.3 g

• Cholesterol – 114 mg

• Sodium – 1432 mg

• Total Carbohydrates – 52.8 g

• Dietary Fiber – 3.2 g

• Sugars – 13 g

• Protein – 35.4 g

BIG MAC WHOPPER

• Calories – 28%

• Total Fat – 50%

• Saturated Fat – 42%

• Sodium – 42%

• Carbohydrates – 15%

• Fiber – 14%

• Protein – 52%

• Calories – 39%

• Total Fat – 75%

• Saturated Fat – 91%

• Sodium – 60%

• Carbohydrates – 18%

• Fiber – 13%

• Protein – 71%

How Much Fuel Do YOU Need?Boys:

• Recommended calorie levels vary based on age, gender and activity level.

• Most recommendations encompass the preteen years, providing information for ages 9 to 18.

• According to the 2010 Dietary Guidelines for Americans, between ages 9 and 18 boys' calorie needs range from 1,600 to 3,200 daily.

• Younger, more sedentary teens have the lowest needs, while older, more active boys have higher energy needs.

Girls:

• Girls tend to need fewer calories than their male counterparts -- between 1,400 and 2,400 calories daily.

• The younger and less active a girl, the fewer calories she needs.

• Girls between ages 9 and 18 who are sedentary may only need 1,400 calories.

• However, an older teen who is more active needs up to 2,400 calories daily.

Gender & Age Limits:

• Age and gender Estimated calories for those who are not physically active

•   Total daily calorie needs*

• Children 2-3 yrs 1000 cals

• Children 4-8 yrs 1200-1400 cals

• Girls 9-13 yrs 1600 cals

• Boys 9-13 yrs 1800 cals• Girls 14-18 yrs 1800 cals

• Boys 14-18 yrs 2200 cals

• Females 19-30 yrs 2000 cals

• Males 19-30 yrs 2400 cals

• Females 31-50 yrs 1800 cals

• Males 31-50 yrs 2200 cals

• Females 51+ yrs 1600 cals

• Males 51+ yrs 2000 cals Mr. Chmiola – 15-1800/day

Recommended Daily Allowances:

• Vitamins & Minerals:• http://ods.od.nih.gov/factsheets/list-VitaminsMinerals/

• http://www.nutrition.gov/smart-nutrition-101/dietary-reference-intakes-rdas

• X

• x

#2

• Homework #2• Keep a Food Log for 3 Days – List all the foods you eat & drink,

including sizes and location if not cooked at home

• This assignment is Due for Tuesday 3/17/15. – Will be handed in

• Must be readable – Please list what you eat

PORTIONS:

• What is appropriate – Well – don’t eat the whole thing in one sitting.• A box of Kraft Mac and Cheese is not 1-meal

• An ‘actual’ single-portion many of you would consider a ‘taste’ – rather than the meal.

• Figure out the portion and then stick to it, because if you don’t – then all the nutrition information will need to be multiplied by the number of servings you consume.

Name the portions in the following:

• Campbell's Chicken Noodle Soup –x

• Kraft Mac and Cheese – x

• Ramen Noodle Soup – x

• Green Beans – x

Section IIIngredients:

What are the Top 5 Ingredients?

• List them Out• A. Enriched Flour

• B. Sugar

• C. Vegetable Oil

• D. Cocoa

• E. 2% of the following….Whey, High Fructose Corn Syrup, Leavening, Soy Lecithin, Salt, Molasses, Polysorbate 60, Sorbitan Monosterate, Artificial Flavor

Are there Any Ingredients You Don’t Know?

• If so, Write them out and Find out what they are and what they do?

• HEALTHLY RULE of Thumb – If you don’t know what the ingredient is – you shouldn’t consume it.

• #2 – If you find Salt or Sugar or HF CS in the first 5 ingredients – don’t consume it.

• #3 – If the preservatives are in the last four ingredients – that indicates a very small amount in the product.

Preservatives:Pros and Cons of Preserved Food:

Preservatives:

• 3 Main Types:

• A. Antimicrobials – Inhibit Growth of Bacteria, Yeasts or Molds

• B. Antioxidants – Slow air oxidations of Fats & Lipids

• C. Blocks the natural ripening & enzymatic processes that occur after harvest

Antimicrobials:

• Sorbic Acid & salts

• Benzoic Acid & salts -- Esters of p-hydroxybenzoic acid (Parabens)

• Calcium Propionate

• Sodium Nitrite & Sodium Nitrate

• Sulfites (Sulfur Dioxide, Sodium Bisulfite, Potassium Hydrogen Sulfite

• Disodium EDTA

PARABENS:

• (3) Major ones: Butylparaben; Methylparaben; Propylparaben

• They are Xenoestrogens – Agents that mimic estrogen in the body• Estrogen disruption has been linked to cancer – Beware…

• Both WHO and the FDA consider Parabens safe at low levels

Antioxidants:

• BHA -- (Butylated Hydroxyanisole

• BHT --(Butylated Hydroxytoluene)

• TBHQ – (Tert-Butylhydroquinone)

• Propyl Gallate

• EDTA – (Ethylenediamine Tetraacetic Acid)

BHA / BHT:

• Affects Sleep patterns,

• Increases Appetite

• Long term- Liver & Kidney Damage

• Baldness

• Behavioral Problems

• Cancer

• Fetal Abnormalities

• Growth Retardation

Other Preservatives:

• Ethanol

• Methylchloroisothiazolinone• FDA Standards do not currently require fruit & vegetable labels to

reflect the type of chemical preservative(s) used on the produce.

Partially Hydrogenated Vegetable Oil:

• Creates Trans Fats

• Lowers Polyunsaturated Fats (Good ones)

• Associated with:• Heart Disease, Breast & Colon Cancer, Atherosclerosis, Elevated

Cholesterol

Brominated Vegetable Oil:

• Used to keep flavor oils in soft drinks in suspension

• Bromate (main ingredient) is a Poison• 2 ounces of 2% solution can severely poison a child

• In Adults – this additive reduces Immune Defenses & Depletes Histamines which can lead to allergic reactions

Artificial Colors:

• Our daily lives are full of these – we find them everywhere:• Candies, Drinks, Popsicles, Puddings, Pickles, Meats, Fruits,

Sauces and Chips. Daily Vitamins, Cough Syrup, Toothpaste, Hand Soaps, Shampoo, Laundry Productions and Lip Moisturize also contain them too. “Kraft Macaroni & Cheese, Minute Maid Lemonade, Lunchables, Fruit Roll Ups, Cheetos, Light and Fit Yoplait Yogurt”

• The Most Famous Three are: Yellow #5, Blue #1 and Red #40 – these are permitted by the FDA.

• 1. They are made in a lab with chemicals derived from petroleum.

• 2. Linked to long-term health issues – such as cancer.

• 3. In European countries, these dyes are not tolerated – they require the manufacturer to use safe colorings – Beetroot Red, Annatto, Paprika Extract

• 4. Synthetic Food Dyes have been shown to cause an increase in Hyperactivity in children and impacts their learning abilities.

• 5. They add no value to the foods – Without them Mint Ice cream wouldn’t be Green; Cola wouldn’t be Brown and Margarine wouldn’t be Yellow.

So…What Do We Do Now?

• 1. Follow the Food Rules as much as possible in order to be able to Eat and Live a Healthy Life

• 2. It helps to Eat Locally – Eat in Season – If you like baby New Zealand Lamb for dinner you are eating a petroleum based food – Think:• When are Baby Lambs in season?

• What did it eat in order to grow?* (GMO’s)?

• Where was the Lamb Raised?

• How did it get to you?