1. FoodIs Fuel Fuel Shawnee Mission West High School Mrs. Rohret’s Nutrition and Wellness March 11, 2010

2. Stronger Smarter More Active

4. American children and teens are unhealthy

5. On July 7, 2008, the American Academy of Pediatrics (AAP) issued a shocking new recommendation that stated children, starting at 2 years of age and no older than 10, should routinely get their cholesterol checked — and that some children as young as 8 should be started on statin drugs to lower their cholesterol and prevent future heart disease.

9. Harmful Ingredients for our Bodies Sugar Suppresses the immune system Can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children Promotes cravings Promotes heart disease Feeds cancer Contributes to diabetes Takes calcium out of your bones Increases cholesterol Can decrease growth hormone Can interfere with the absorption of protein Can cause cardiovascular disease Can impair the structure of DNA Causes food allergies Can weaken eyesight Can contribute to eczema in children

10. Harmful Ingredients for our Bodies Trans Fats (partially hydrogenated oil) Preservative used in almost all prepared and processed food Very harmful to our arteries Foreign to our bodies January 2006 – FDA required all foods to have the amount of “trans fats” listed on label. Loophole: If an item has less than ½ gram of trans fats per serving, it can claim to be “trans fat free” READ INGREDIENTS: If “partially hydrogenated oils” or “fully hydrogenated oils” is on the label, avoid it There is no safe level for us

13. Here’s the good news! “Over 70% of disease is preventable through good nutrition.” -William Sears, M.D.

15. Normal Oxygen Atom Loss of Electron Free Radical Oxidation Process

16. Tips We get the most nutrients from fresh (just picked) produce Ways to get fruits & veggies in Healthiest Worst / / / / / Raw Steamed Pressure-Cooked Boiled Microwaved Raw is the best – cooking over 118 degrees destroys enzymes and most of the nutrients When cooking, steamed is best When stir-frying, use water rather than butter or oils Be a sneaky chef! Consider pureeing or making smoothies to hide fruits and veggies Consider a “whole food” supplement (not isolated vitamins)

17. Break Out Look through the cookbooks and find at least 2 recipes that are something that you have never tried before, but sound good. Write down: 1.Title of Book 2.Author Name 3.Page # 4.Name of Recipe

18. Appleton Central Alternative School What they did: Replaced pop machines with water Brought in cooks to cook healthier lunches Put in salad bar Provided healthy snacks mid-morning Results: Increased ability to concentrate Increased cognitive development Ability to think more clearly, objectively, & rationally Fewer health complaints Increase in attendance Fewer disciplinary referrals Less moodiness and more calm Increased practice of good nutrition outside of school

19. The best drink of all is WATER!

20. 5 Clues #2 - The FIRST ingredient is always the biggest! #3 – Identify harmful ingredients. #4 - Avoid foods with a LONG ingredient list! #5 - FIBER is your friend, so look out for whole grain imposters! #1 – Never trust the front of the package

21. #1 – Never trust the front of the package The ads on the front may try to make the food look more healthy than it really is. Look at the Nutrition Facts label and ingredient list. They have itty-bitty letters, but tell the truth! INGREDIENTS: Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid, Soybean Oil, Sugar, Partially Hydrogenated Cottonseed Oil, Leavening (Baking Soda, Calcium Phosphate), Salt, Soy Lecithin. Nutrition Facts Serving Size 1 cup cooked Servings per Container 8 Amount Per Serving Calories 190 Calories from Fat 15 % Daily Value Total Fat 1g 2% Saturated Fat 0 g 0% Cholesterol 0 mg 0% Sodium 10 mg 1% Potassium 0 g 0% Total Carbohydrate 34 g 11% Dietary Fiber 6 g Sugars 0 g Other Carboh ydrate 0 g Protein 9 g

22. #2 - The FIRST ingredient is always the biggest! A food is mostly made up of ingredients that come first on its ingredient list. The FIRST ingredient is the biggest, just like the first duck is the biggest! Sugar is the biggest ingredient in this cereal! This is NOT a good choice for breakfast. INGREDIENTS: Sugar, Corn Flour, Wheat Flour, Oat Flour, Partially Hydrogenated Vegetable Oil (One or More of: Coconut, Cottonseed, and Soybean), Salt, Sodium Ascorbate and Ascorbic Acid (Vitamin C), Niacinamide, Reduced Iron, Natural Orange, Lemon, Cherry, Raspberry, Blueberry, Lime, and Other Natural Flavors, Red No. 40, Blue No. 2, Zinc Oxide, Yellow No. 6, Turmeric Color, Pyridoxine Hydrochloride (Vitamin B6), Blue No. 1, Riboflavin (Vitamin B2), Thiamin Hydrochloride (Vitamin B1), Annatto Color, Vitamin A Palmitate, BHT (Preservative), Folic Acid, Vitamin B12, Vitamin D.

23. #3 – Identify harmful ingredients. Avoid “The Dirty Dozen,” especially foods with partially hydrogenated oil (trans fat) and high-fructose corn syrup. INGREDIENTS: Milled Corn, Sugar, Malt Flavoring, High Fructose Corn Syrup, Salt, Sodium Ascorbate and Ascorbic Acid, Niacinamide, Iron, Pyridoxine Hydrochloride, Riboflavin, Thiamin Hydrochloride, Vitamin A Palmitate, Folic Acid, BHT, and Vitamin B12. INGREDIENTS: Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid, Soybean Oil, Suga r, Partially Hydrogenated Cottonseed Oil, Leavening (Baking Soda, Calcium Phosphate), Salt, Lecithin. If you see these words, step away from the box and nobody will get hurt! Look for other foods that are better for your health.

24. The Dirty Dozen Food Additives to Avoid 1.Hydrogenated Oils (check your peanut butters) 2.Artificial Colors (Red, Blue, Yellow, Caramel Color, etc.) or Artificial Flavors 3.Nitrites & Nitrates – can be carcinogenic 4.Artificial sweeteners (Asparatame/AminoSweet, Acesulfame K, Sucralose, Saccharin) or High Fructose Corn Syrup 5.Preservatives (BHA, BHT, EDTA, etc.) 6.MSG (Monosodium glutamate) 7.Hydrolyzed vegetable protein or autolyzed yeast extract 8.Potassium bromate (additive mostly in breads) 9.Propyl gallate (additive in baked goods, desserts, meat, potato sticks, chicken soup, etc.) 10.Sulfites (sulfer dioxide, metabisulfites, and others) 11.Sodium nitrate (hot dogs, deli meats) 12.Sodium benzoate or benzoic acid

25. #4 - Avoid foods with a LONG ingredient list! Long lists may hide stuff that you shouldn’t eat too much of - like high fructose corn syrup, partially hydrogenated oil, and artificial flavors and colors. INGREDIENTS: Filling ( High Fructose Corn Syrup, Glycerin, Water, Fructose, Modified Corn Starch, Partially Hydrogenated Cottonseed Oil, Nonfat Yogurt Powder, Strawberries, Modified Tapioca Starch, Malic Acid, Corn Starch, Natural and Artificial Flavor, Cellulose Gel, Salt, Color Added, Mono - and Diglycerides, Cellulose Gum, Diacetyl Tartaric Acid Esters of Mono - and Diglycerides, Caramel Color, Soy Lecithin, Red No. 40, Enriched Wheat Flour, Whole Oats, Sugar, Partially Hydrogenated Soybean or Cottonseed Oil, High Fructose Corn Syrup, Honey, Calcium Carbonate, Dextrose, Nonfat Dry Milk, Wheat Bran, Salt, Cellulose Gum, Leavening (Potassium Bicarbonate), Natural and Artificial Vanilla Flavor, Soy Lecithin, Wheat Gluten, Corn Starch, Niacinamide, Carrageenan, Guar Gum, Zinc Oxide, Reduced Iron, Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Vitamin A Palmitate, Thiamin Hydrochloride (Vitamin B1) and Folic Acid. Foods with shorter lists are often better for your health. They may have more natural ingredients. Fresh fruits and vegetables have the shortest list. They have just 1 ingredient!

26. #5 - FIBER is your friend, so look out for whole grain imposters! Choose breads, pasta, cereals, cereal bars, and crackers made with whole grains. They should have at least 2 grams of fiber per 100 calories. Nutrition Facts Serving Size 1 cup Servings per Container 19 Amount Per Serving Calories 110 Calories from Fat 15 % Daily Value Total Fat 2 g 3% Saturated Fat 0 g 0% Cholesterol 0 mg 0% Sodium 210 mg 9% Potassium 200 g 6% Total Carbohydrate 22 g 7% Dietary Fiber 3 g Sugars 1 g Other Carbohydrate 18 g Protein 3 g 1 cup of this cereal has 110 calories and 3 grams of fiber. The 3 grams of fiber make this cereal a good choice.

27. A whole grain ! Not a whole grain !

28. 5 Clues #2 - The FIRST ingredient is always the biggest! #3 – Identify harmful ingredients. #4 - Avoid foods with a LONG ingredient list! #5 - FIBER is your friend, so look out for whole grain imposters! #1 – Never trust the front of the package

29. Eat a Rainbow ofEat a Rainbow ofColors EverydayColors EverydayEat a Rainbow ofEat a Rainbow ofColors EverydayColors Everyday Eat a Rainbow ofEat a Rainbow ofColors EverydayColors EverydayEat a Rainbow ofEat a Rainbow ofColors EverydayColors Everyday

30. We have the power in ourselves to change things and NOT become one of the statistics

31. As you prepare food, I challenge you to get creative, think of the opportunity you have to build your body up, and most of all, have fun!