Download NAACP Nutrition.3

This class is sponsored by the Nashville Branch of the NAACP and BURNT, an
environmental group. This is part of Earth Day on 22 April which celebrates a healthier
Earth and you are part of that Earth. None of us can change the national emission of
car emissions but we can all change the intake of our diet. A healthy diet will reduced
the chances of getting chronic diseases such as diabetes and heart disease and will
increase your opportunity to live happy, functional lives. The NAACP is active in
working for a healthy diet.
SOURCES
“Weight Control Information Network” (“The National Institute for Diabetes and Digestive
and Kidney Diseases” for the course outline below. http://www.niddk.nih.gov/healthinformation/health-topics/weight-control/take-charge-your-health
And
Health.gov “Dietary Guideline 2015-2020”
AND
Myplate.gov
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CONTENTS
I.
Know How Your Body Works
p. 1-2
II.
Charge Up with Healthy Eating
p. 2-3
III. Healthy eating involves taking control of how much
and what types of food you eat.
p. 3-4
IV. Nutrition and Health Are Closely Related
V. Reading Labels
VI Snack Smart and Get Moving
I.
Know How Your Body Works
Don't do it because you're "supposed to." Do it to take charge!
*adapted from myplate.gov
1
p.4-8
p. 9-10
p. 10-12
Think of food as energy to charge up your battery for the day. Throughout the day,
you use energy from the battery to think and move, so you need to eat regularly to keep
powered up. This is called "energy balance" because you need to balance food (energy
you take in) with activity (energy you spend).
How much energy does your body need?
You may have heard of calories, which measure the amount of energy in a food. There
is no "right" number of calories that works for everyone. The number of calories you
need depends on whether you are a girl or a boy, how old you are, and how active you
are (which may not be the same every day).
Should you diet?
Dieting may not be wise. Many teens try to lose weight by eating very little, cutting out
whole groups of foods (like "carbs"), skipping meals, and fasting. These methods can
leave out important foods your body needs. In fact, unhealthy dieting may make you
gain more weight because it often leads to a cycle of eating very little, then overeating
or binge eating because you are hungry. This can also affect your emotions and how
you grow.
Other weight-loss tactics like smoking, self-induced vomiting, or using diet pills or
laxatives (medicines that help people have bowel movements) can also lead to health
problems.
[[Eating healthy and being physically active may help you . . .
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Do better in school.
Have more energy for other fun times, like hanging out with your friends.
Make friends who share your interests in dance, sports, or other activities.
Tone up and strengthen your muscles.
Improve your mood]].
II. Charge Up with Healthy Eating
Did you know?
Just one super-sized fast food meal can have more calories than you should eat
in an entire day. And when people are served more food, they eat more food—even if
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they don't need it. This may lead to weight gain. When eating fast food, choose small
portions or healthy fast food like a veggie wrap or salad.
>>>DISCUSS ---64 ounce Big Gulp sold in gas stations[[Play with this---get them
involved in question of how many calories in a 64 oz. ‘Big Gulp’---under 300 calories,
over 300 calories. Lowest, highest. Tell them a 64 oz. BIG GULP contains 820
calories…all sugar 820 calories is 1/3 of what a moderately active teen age boy
needs. http://www.myfitnesspal.com/food/calories/12492695
SO WHY CONCERNED WITH SUGAR
1.)
A 64-ounce fountain cola drink could have up to 800 calories. (5) People who
drink this “liquid candy” do not feel as full as if they had eaten the same
calories from solid food candy do not compensate by eating less. (6) T.H.
Chan School of Public Health www.hsph.harvard.edu/nutritionlsource/
2.)
The Evidence: Soft Drink Consumption is Rising and Harms Us. Sugary
drink portion sizes have risen dramatically over the past 40 years, and
children and adults are drinking more soft drinks than ever.
3.
Sugar associated with a wide range of diseases
There is a strong correlation between the consumption of refined
carbohydrates [sugar] and increased risk of breast cancer. Diabetes, obesity,
hypertension, heart disease, metabolic syndrome, asthma and now cancer have
been demonstrated to be associated with the intake of this tasty, yet deadly food
additive.
BUT WHY IS SUGAR SO BAD
“… excess sugar intake is important because nutrients are necessary to
metabolize or utilize the sugar, but sugar contains no nutrients to replenish what
it takes from the body. This can lead to compromised immune functions…
Dr. Georgina Donation
III. Healthy eating involves taking control of how much and what types of food
you eat. This section has information to help you . . .
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Control your food portions.
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Charge your battery with high-energy foods.
Avoid pizza, candy, and fast food.
Stay powered up all day.
Control your food portions
A portion is the amount of one food you eat at one time. Many people eat larger
portions than they need, [[especially when eating away from home. Ready-to-eat meals
(from a restaurant, grocery store, or school event) may have larger portions than you
need. Follow the tips below to control portions.]]
When eating away from home,
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Order something small. Try a half-portion or healthy appetizer, like hummus
(chickpea spread) with whole-wheat pitas or grilled chicken. If you order a large
meal, take half of it home or split it with someone else at the table.
Limit the amount of fast food you eat. When you do get fast food, say "no thanks"
to super-sized or value-sized options, like those that come with fries and soda.
Choose salad with low-fat dressing, a sandwich with mustard instead of mayo, or
other meals that have fruits, veggies, and whole grains.
Choose grilled options, like chicken, or remove breading from fried items. Avoid
meals that use the words creamy, breaded, battered, or buttered.
DISCUSS When you are eating and full, how long does it take for
your brain to get the message you are full? [[20 minutes]] How to
adjust your behavior—eat slower, if you get the ‘fullness’ signal, stop
eating. PAY ATTENTION TO YOUR BODY
IV. Nutrition and Health Are Closely Related
Over the past century, essential nutrient deficiencies have dramatically decreased,
many infectious diseases have been conquered, and the majority of the U.S.
population can now anticipate a long and productive life. However, as infectious
disease rates have dropped, the rates of no communicable diseases—
specifically, chronic diet-related diseases—have risen, due in part to changes in
lifestyle behaviors. A history of poor eating and physical activity patterns have a
cumulative effect and have contributed to significant nutrition- and physical
activity-related health challenges that now face the U.S. population. About half of
all American adults—117 million individuals—have one or more preventable
chronic diseases, many of which are related to poor quality eating patterns and
physical inactivity. These include cardiovascular disease, high blood pressure,
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type 2 diabetes, some cancers, and poor bone health. More than two-thirds of
adults and nearly one-third of children and youth are overweight or obese.
2015-2020 Dietary Guidelines
DISCUSS: Why have infectious diseases (polio, mumps) been conquered but chronic
diseases related to nutrition challenges such as heart, high blood pressure, and type 2
diabetes increased? .[1]
DISCUSS---Why do federal, state, and local laws protect us so that homes, roads, and cars are safe
but there are no such
protections for chronic diseases? Food company profits, food laws
deal with contamination not health, federal government subsidizes food companies,
My Plate developed by government to reflect desirable proportions of
daily food.
Did you know?
Many teens need more of the nutrients below:
Calcium builds strong bones and teeth.
5
Vitamin D supports bone health.
Potassium helps lower blood pressure.
Dietary fiber may help you to digest your food better and feel full.
Protein helps you grow strong and powers you up.
Iron supports your growth.

REMEMBER: Food companies employ teams of highly paid scientists to create
snack foods and candies we will purchase and consume.
Charge your battery with high-energy foods
Eating healthy is not just about the amount of food you eat. You need to make
sure you're eating the types of food that charge you up. Strive to eat meals that
include fruits, vegetables, whole grains, low-fat protein, and dairy.
Fruits and Vegetables
Make half of your plate fruits and vegetables. Dark green, red, and orange
vegetables, in particular, have high levels of the nutrients you need, such as
vitamin C, calcium, and fiber. Adding spinach or romaine lettuce and tomato to your
sandwich is an easy way to get more veggies in your meal.
Maintain a healthy weight
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Try to eat less of foods like cookies and candy. If you do eat dessert, try low-fat
frozen yogurt.
Avoid adding sugar to your food and drinks.
Drink water, low-fat milk, or fat-free milk, and avoid high-sugar drinks. Soda,
energy drinks, and some juices are the main sources of added sugars in our
diets.
Choose whole grains, like whole-wheat bread, brown rice, and oatmeal.
Protein
Power up with lean meats, like turkey on a sandwich, or chicken, seafood, eggs, beans,
nuts, tofu, and other protein-rich foods.
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Dairy
Build strong bones with fat-free or low-fat milk products. If you cannot digest lactose
(the sugar in milk that causes some people stomach pain), choose soy or rice milk and
low-fat yogurt.
Avoid pizza, candy, and fast food
You don't have to stop eating these items, but eating less of them may help you
maintain a healthy weight. Pizza, candy, fast food, and sodas have lots of added sugar,
solid fats, and sodium. A healthy eating plan is low in these items.
Added Sugars
Many foods, especially fruits, are naturally sweet. Other foods, like cookies, snack
cakes, and brownies, have added sugars to make them taste better. These sugars add
calories but not nutrients.
Key Recommendations
Consume a healthy eating pattern that accounts for all foods and beverages
within an appropriate calorie level.
A healthy eating pattern includes:
[2]
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A variety of vegetables from all of the subgroups—dark green, red and orange, legumes
(beans and peas), starchy, and other
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Fruits, especially whole fruits
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Grains, at least half of which are whole grains
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Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
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A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes
(beans and peas), and nuts, seeds, and soy products
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Oils
A healthy eating pattern limits:
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Saturated fats and trans fats, added sugars, and sodium
Key Recommendations that are quantitative are provided for several components of the
diet that should be limited. These components are of particular public health concern in
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the United States, and the specified limits can help individuals achieve healthy eating
patterns within calorie limits:
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Consume less than 10 percent of calories per day from added sugars[3]
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Consume less than 10 percent of calories per day from saturated fats[4]
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Consume less than 2,300 milligrams (mg) per day of sodium[5]
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If alcohol is consumed, it should be consumed in moderation—up to one drink per day for
women and up to two drinks per day for men—and only by adults of legal drinking age.[6]
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2015-2020 Dietary Guidelines
Did you know?
Not all fats are unhealthy! Unsaturated fats can be healthy—as long as you don't eat too
much of them. Try eating moderate amounts of these foods, which have unsaturated
fats:
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olive, canola, safflower, sunflower, corn, and soybean oils
nuts like walnuts, almonds, peanuts, and pecans
fish like tuna, salmon, and trout
Solid Fats
Fat is important. It helps your body grow and develop; it is a source of energy; and it
even keeps your skin and hair healthy. But some fats are better for you than others.
Solid fats are fats that are solid at room temperature, like butter, stick margarine,
shortening, and lard. These fats often contain saturated and trans fats, which are high in
calories and not heart healthy. Take it easy on foods like cakes, cookies, pizza, and
fries, which often have a lot of solid fat.
Sodium
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Your body needs a small amount of sodium (mostly found in salt). But eating too much
sodium can raise your blood pressure, which is unhealthy for your heart and your body
in general.
Processed foods, like those that are canned, frozen, or packaged, often have a lot of
sodium. Fresh foods do not, but often cost more. If you can afford to, eat fresh foods
and prepare your own low-salt meals. If you use packaged foods, check the amount of
sodium listed on the Nutrition Facts label.
Try to eat fewer than 2,300 mg of sodium per day. This equals about one teaspoon and
includes salt that is already in prepared food, as well as salt you add when cooking or
eating your food.
Your doctor knows more about your specific needs, so don't be afraid to ask her or him
how much sodium you should be eating.
V.
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READING LABELS
What do all these numbers mean?
When you read a food label, pay special attention to:
Serving Size. Check the amount of food in a serving. Do you eat more or less? The
"servings per container" line tells you the number of servings in the food package.
Calories and Other Nutrients. Remember, the number of calories and other listed
nutrients is for one serving only. Food packages often contain more than one serving.
Percent Daily Value. Look at how much of the recommended daily amount of a nutrient
(% DV) is in one serving of food. In most cases, 5% DV or less is low and 20% DV or
more is high. For example, this label shows that the food has 20% of the calcium you
need to eat in one day. We can consider this food high in calcium. Notice, though, that it
is also high in sodium (20%).
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Graphic adapted from
http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.ht
mExternal Link Disclaimer.
Snack smart
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fresh apples, berries, or grapes
a handful of walnuts or almonds
a small bag of baby carrots
low-fat or fat-free yogurt
string cheese
peanut butter on whole-wheat crackers
Be media smart.
Advertisements, TV shows, the Internet, and other media can affect how you choose to
eat and spend your time. Many ads try to persuade you to eat high-fat foods and sugary
drinks. Others may try to sell you products, like video games. Be aware of some of the
tricks ads use to pressure you:
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An ad may show a group of teens eating a food or using a product to make you
think all teens are or should be doing the same. The ad may even use phrases
such as "all teens need" or "all teens are."
Advertisers sometimes show famous athletes using or recommending a product
because they think you will want to buy products that your favorite stars use.
Ads often use cartoon figures to make a food or activity look exciting and teen-friendly.
Did you know?
Teens who eat breakfast may do better in school and sports—and have healthier
weights. By eating breakfast, you can increase your memory, stay focused, and feel
less grouchy and restless.
Stay charged up all day
Skipping meals can lead to weight gain. Follow these tips to maintain a healthy weight:
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Eat breakfast every day. It gets your body going. You can even grab something
on the go, like a piece of fruit and a slice of whole-grain bread.
Pack your lunch on school days. If you pack your lunch, you can control the
portions and make sure your meal is healthy.
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Eat healthy snacks, and try not to skip meals. See the "Snack smart" ideas
above.
Eat dinner with your family. When you eat with your family, you are more likely
to eat a healthy meal, and you can take the time to catch up with each other.
Be involved in grocery shopping and meal planning at home. If you're
involved, you can make sure meals are healthy and taste good.
Get Moving
Did you know?
Activity adds up!
Here's one way to get your 60 minutes:
10 minutes –
Walking/biking to a friend's house
+ 30 minutes –
Shooting hoops
+ 20 minutes –
Dancing
= 60 minutes of activity!
Being physically active may help you control your weight, increase flexibility and
balance, and improve your mood. You don't have to do boring exercise routines. You
can be active through daily activities, like taking the stairs instead of the elevator or
escalator.
This section can help you to . . .
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Be active every day.
Get outside.
Have fun with your friends.
Stay active indoors, too.
Get outside
Choose activities you like
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Being physically active does not mean you have to join a gym or do a team sport. You
can walk or bicycle around your neighborhood or even turn up the music and dance. Try
some of these ideas:
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Shoot baskets.
Ride your bike (use a helmet).
Run.
Skateboard.
Jump rope or use a hula hoop.
Have a dance party with friends.
Play volleyball or flag football.
Move with a video game that tracks your motion
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END END
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END
END
END
-----------------------------------------Will you please turn over the assessment sheet you filled out at the
beginning of the class and do the blank side.
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===--=============================
DISCUSSION: ASK STUDENTS THE DEFINITION OF MyPlate.gov
portions—they will have this table
REMEMBER—chronic diseases and fat, salt, and sugar
Discuss: which is easier to overeat pastry made with white flour or
vegetables?
What is healthier—baked chicken or fried chicken (see recipe
for healthy ‘fried’ chicken, collard greens, and taco which students will
have).
What do you think is recommended—whole milk, low fat, or
fat free milk? Why? (Fat contributes to chronic disease)
How can “unhealthy” recipes be made healthy---see fried
chicken, tacos, collard greens
In discussion of food plate stress—variety of vegetables and grains
Grains should be whole grain not refined
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Sweetened cereal, doughnuts, and so on are not
really grains
BOLD in food groups below summarize key points
REMEMBER: It is hard to overeat whole grains
and vegetables but easier to overeat refined grain pastries and meats
with caloric sauces or fried foods
FOOD GROUPS—BOLD IS KEY FACTS
Healthy intake includes a variety of vegetables from
all of the five vegetable subgroups—dark green, red and orange,
legumes (beans and peas), starchy, and other.[10] These include all
fresh, frozen, canned, and dried options in cooked or raw forms,
including vegetable juices. The recommended amount of vegetables
in the Healthy U.S.-Style Eating Pattern at the 2,000-calorie level is
2½ cup-equivalents of vegetables per day.
VEGETABLE
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2015-2020 Dietary Guidelines
FRUIT Healthy intake: Healthy eating patterns include fruits,
especially whole fruits. The fruits food group includes whole fruits
and 100% fruit juice. Whole fruits include fresh, canned, frozen, and
dried forms. The recommended amount of fruits in the Healthy U.S.Style Eating Pattern 2 cup equivalent per day.

2015-2020 Dietary Guidelines
GRAIN Healthy Intake include whole grains and limit the intake of
refined grains and products made with refined grains, especially
those high in saturated fats, added sugars, and/or sodium, such as
cookies, cakes, and some snack foods. The grains food group
includes grains as single foods (e.g., rice, oatmeal, and popcorn),
as well as products that include grains as an ingredient (e.g.,
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breads, cereals, crackers, and pasta). Whole grains (e.g., brown
rice, quinoa, and oats) contain the entire kernel, including the
endosperm, bran, and germ. Refined grains differ from whole
grains in that the grains have been processed to remove the bran
and germ, which removes dietary fiber, iron, and other nutrients. At
least half of this amount should be whole grains the recommended
amount of grains at the 2,000-calorie level is 6 ounce-equivalents per
day.

2015-2020 Dietary Guidelines
DAIRY Healthy intake: fat-free and low-fat (1%) dairy, including
milk, yogurt, cheese, or fortified “soymilk”). Soy beverages fortified
with calcium, vitamin A, and vitamin D, are included as part of the dairy
group because they are similar to milk based on nutrient composition
and in their use in meals. Recommended consumption is 3 cupequivalents per day for adolescent’s ages 9 to 18 years and for adults.

2015-2020 Dietary Guidelines
PROTEIN Healthy intake: include a broad group of foods from both
animal and plant sources and includes several subgroups:
seafood; meats, poultry, and eggs; and nuts, seeds, and soy
products. Legumes (beans and peas) may also be considered part
of the protein foods group as well as the vegetables group Protein also
is found in some foods from other food groups (e.g., dairy). The
recommendation for protein foods in the Healthy U.S.-Style Eating
Pattern at the 2,000-calorie level is 5½ ounce-equivalents of protein
foods per day. 2015-2020 Dietary Guidelines
----------------------------------------------------
Everything you eat and drink matters—focus on variety, amount, and
nutrition
---www.choosemyplate.gov/teen
This is how we started this one hour course. We cannot give you the
entire field in one hour but we can teach you that these choices are life
and death—your life and death. Remember about chronic diseases-21
cannot be treated with medicine, prevented by vaccine, and lasts more
than three months is a chronic disease. We discussed the list of chronic
Diseases from obesity to heart disease to diabetes. TWO THINGS TO
CONSIDER
A. Highly paid experts work very hard to create “snack” and meal
items which are unhealthy. They entice you to buy and eat or
drink these products
B. We did not spend enough time on the sheer fun of food.
From purchase to preparation to eating you can assert
yourself as an independent person. It is fun to make a
cheese omelet. Declare your independence through food.
-----------------------------------------Will you please turn over the assessment sheet you filled out at the
beginning of the class and do the blank side.
================================================
Sugar and DIABETES
For a while the association between sugar consumption and type 2 diabetes was
thought to solely relate to weight gain, but new research conducted at UC San
Francisco indicates that sugar intake may also be directly linked to diabetes.
The findings were published in the journal PLOS ONE. [Prestigious]
The researchers gathered data on sugar availability and diabetes rates from a total of 175
countries over the past 10 years.
They identified that high sugar levels in a population's food supply was linked to a
high diabetes rate.
This suggests for the first time that not all calories contribute to diabetes risk in the
same way.
www.medicalnewstoday/articles257108
Researchers at UC San Francisco have launched SugarScience, a groundbreaking
research and education initiative designed to highlight the most authoritative
scientific findings on added sugar and its impact on health.
22
https://www.ucsf.edu/news/2014/11/120751/ucsf-launches-sugar-science-iniative
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