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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 --------------------------------- 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 . . . 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 2 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 . . . 3 Control your food portions. 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, 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, 4 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 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. 6 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] A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other Fruits, especially whole fruits Grains, at least half of which are whole grains Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products Oils A healthy eating pattern limits: 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 7 the United States, and the specified limits can help individuals achieve healthy eating patterns within calorie limits: Consume less than 10 percent of calories per day from added sugars[3] Consume less than 10 percent of calories per day from saturated fats[4] Consume less than 2,300 milligrams (mg) per day of sodium[5] 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] 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: 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 8 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. 9 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%). 10 Graphic adapted from http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.ht mExternal Link Disclaimer. Snack smart 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: 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: 11 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. 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 . . . Be active every day. Get outside. Have fun with your friends. Stay active indoors, too. Get outside Choose activities you like 12 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: 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 13 14 15 16 END END 17 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. 18 ===--============================= 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 19 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 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., 20 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 23