Nutrition 4 April 2017

#1 Present the NUTRITION LABEL and the Ingredient List of YOUR FAVORITE FOOD. Yes, it will be handed in on Tuesday 4/4/2017.

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: Whopper: 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 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

#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, April 11th – 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 II Ingredients:

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.

Pros and Cons of Preserved Food: 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?