Important Reminders New Seats Today Nutrition Unit Continues this week Grades have been updated Food Labels Due Thursday Class Participation Begins This Week Quarter 2 begins today No School Wednesday Veteran’s Assembly Tomorrow

Day 45: November 9 ◦ 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 ◦ Food Labels Due Thursday

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.

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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 fructose (HFCS)- sweetened 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.

Day 46: November 10 ◦ 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

Soda and Bones: Two concerns 1.Replacing milk with soda can mean you don’t get enough calcium. 2.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.

And another thing ◦ Recommendation: Natural is better than artificial. ◦ 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. ◦ dSwevW4FNU dSwevW4FNU ◦ tgxVFyFt-U tgxVFyFt-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.

Last Words Remember good nutrition isn’t only about weight. Many health problems result from poor diet

Sources ◦ Soda & Bones: bones.html bones.html ◦ HCFS:

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 47: November 12 ◦ Objective: Students will compare fat and sugar content from different food labels. ◦ Warm-up: Write 3 of the Keys to Good Nutrition. ◦ Activities: ◦ What’s on a box? ◦ Food Additives ◦ Fat & Sugar Activity

Day 48: November 13 ◦ Objective: Students will compare fat and sugar content from different food labels. ◦ Warm-up: What are the main causes for obesity? ◦ Activities: ◦ Complete Fat & Sugar ◦ Logbook Check ◦ Nutrition Notes

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