Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Abdominal obesity wikipedia , lookup
Food studies wikipedia , lookup
Overeaters Anonymous wikipedia , lookup
Academy of Nutrition and Dietetics wikipedia , lookup
Food politics wikipedia , lookup
Obesity and the environment wikipedia , lookup
Food choice wikipedia , lookup
Human nutrition wikipedia , lookup
Cent$ible Nutrition Program Curriculum Healthy Alternatives Background Information Background #1: Empty Calories Each person needs a certain number of calories to keep the body functioning and to provide energy for physical activities. Calories can be thought of as a budget and the calories in (or eaten) should balance the calories out (used for bodily functions and physical activity). Currently, many of the foods and beverages Americans eat and drink contain empty calories calories from solid fats and/or added sugars, also called SoFAS. Solid fats and added sugars add calories to the food but few or no nutrients. For this reason, the calories from solid fats and added sugars in a food are often called empty calories. Learning more about solid fats and added sugars can help people make better food and drink choices. Solid fats are fats that are solid at room temperature, like butter, beef fat, and shortening. Some solid fats are found naturally in foods. They can also be added when foods are processed by food companies or when they are prepared. Added sugars are sugars and syrups that are added when foods or beverages are processed or prepared. Solid fats and added sugars can make a food or beverage more appealing, but they also can add a lot of calories. The foods and beverages that provide the most empty calories for Americans are: • Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars) • Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars) • Cheese (contains solid fat) • Pizza (contains solid fat) • Ice cream (contains both solid fat and added sugars) • Sausages, hot dogs, bacon, and ribs (contain solid fat) These foods and beverages are the major sources of empty calories, but many can be found in forms with less or no solid fat or added sugars. For example, low-fat cheese and low-fat hot dogs can be purchased. Also, people can choose water, milk, or sugar-free soda instead of drinks with sugar. Check that the calories in these products are less than in the regular product. Healthy Alternatives, Background page 1 In some foods, like most candies and sodas, all the calories are empty calories. These foods are often called “empty calorie foods.” However, empty calories from solid fats and added sugars can also be found in some other foods that contain important nutrients. Some examples of foods that provide nutrients, shown in forms with and without emplty calories are: Food with some empty calories Food with few or no empty calories Sweetened applesauce (contains added sugars) Unsweetened applesauce Regular ground beef (75% lean) (contains solid fats) Extra lean ground beef (90% or more lean) Fried chicken (contains solid fats from frying and skin) Baked chicken breast without skin Sugar-sweetened cereals (contain added sugars) Unsweetened cereals Whole milk (contains solid fats) Fat-free milk Making better choices, like unsweetened applesauce or extra lean ground beef, can help keep intake of added sugars and solid fats low. A small amount of empty calories is okay, but most people eat far more than is healthy. It is important to limit empty calories to the amount that fits your calorie and nutrient needs. You can lower your intake by eating and drinking foods and beverages containing empty calories less often or by decreasing the amount you eat or drink. Background #2: Fat All fats are not created equal. Consumers need to balance types of fat just as they balance calories and activities. Humans make some fat and also need some fat from food for the body to function properly. However, most people consume too much total fat and too much of the less healthy fats. There are generally four categories of fat: saturated fat, trans fat, and unsaturated fats including polyunsaturated (PUFA) and monounsaturated (MUFA). Most of the fats eaten should be monounsaturated (MUFA) or polyunsaturated (PUFA) fats. Oils are the major source of MUFAs and PUFAs in the diet. PUFAs contain some fatty acids that are necessary for health—called “essential fatty acids.” All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids. Solid fats contain more saturated fats and/or trans fats than oils. Solid fats are fats that are solid at room temperature, Healthy Alternatives, Background page 2 like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Hydrogenated fats are also known as “trans” fats. Trans fatty acids are unsaturated fats with at least one double bond in the chemical structure making it more stable. At high levels, industry produced trans fatty acids increase heart disease risk more than saturated fats. Saturated fats, trans fats, and cholesterol tend to raise “bad” or LDL (low-density lipoprotein) cholesterol levels in the blood, which in turn increases the risk for heart disease. The MUFAs and PUFAs found in fish, nuts, and vegetable oils do not raise LDL cholesterol levels in the blood. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no foods from plant sources contain cholesterol. In addition to the essential fatty acids they contain, oils are the major source of vitamin E in typical American diets. While consuming some oil is needed for health, oils still contain calories. In fact, oils and solid fats both contain about 120 calories per tablespoon. Therefore, the amount of oil consumed needs to be limited to balance total calorie intake. Oils are fats that are liquid at room temperature and contain more monounsaturated (MUFA) and polyunsaturated (PUFA) fats and less saturated fats. A few plant oils, however, including coconut oil and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats. To lower risk for heart disease, it is recommended that Americans cut back on foods containing saturated fats, trans fats, and cholesterol. Amounts of trans fat are required on labels as of 2006. Trans fat rarely occurs in nature. They are created during food processing and are especially common in commercially baked goods and snack foods. Trans fatty acids provide stability, product acceptability, and are affordable. The storage and use of oils can also impact health. Heat, light and oxygen destroy fatty acids so it is recommended that oils be kept in dark containers and away from heat until used. PUFA’s heated to high temperatures, especially when reheated multiple times, may create unhealthy by-products. Fish oils contain omega-3 fatty acids. These are polyunsaturated with a slightly different structure. These fatty acids have health benefits, particularly in reducing risks for mortality from cardiovascular disease. Good sources include seafood, especially the higher-fat, cold-water varieties such as mackerel, albacore tuna, salmon, sardines and lake trout. Plant sources of omega-3 fatty acids are soybean and canola oils, flax and walnuts. Plant sources have a different chemical structure than fish sources but are still better than consuming solid fats. Background #3: Sugar Sugars in moderation are part of a healthful diet. Whether naturally occurring or added, sugars can add taste, aroma, texture, and color. Aside from their role in tooth decay, sugars have not been directly linked to chronic health problems. However, many Americans eat large quantities of sugar frequently, rather than occasionally. Sugar consumption is on the rise. According to the USDA, the average American consumes 20 Healthy Alternatives, Background page 3 teaspoons of sugar a day or double the USDA’s recommendation of no more than 10 added teaspoons a day. This does not include the sugar naturally found in milk and fruit. A 12-ounce soft drink has about 10 teaspoons of sugar and a 2-ounce package of candy has 11 teaspoons of sugar. Sugar consumption is easy to overdo. Simple carbohydrates or sugars are either monosaccharides with one sugar unit or disaccharides with two sugar units. These sugar names end in “ose,” such as sucrose, glucose, fructose, lactose, maltose, and galactose. Some common names for sweeteners found on food labels include the following: brown sugar raw sugar cane sugar confectioner’s sugar corn syrup corn sweetener dextrin crystallized cane sugar invert sugar fruit juice concentrates honey high-fructose corn syrup malt syrup molasses maple syrup turbinado sugar sorbitol sucroseglucosefructose mannitol dextrosemaltoselactose Background #4: Sodium “Salty” is an acquired taste. Although thought of as one and the same, salt and sodium are different. Table salt is the common name for sodium chloride and contains 40% sodium. Sodium is a mineral that occurs naturally in food. The body needs sodium to maintain proper fluid balance, to regulate blood pressure, to transmit nerve impulses, and to help muscles relax. Sodium is referred to as an electrolyte, because it transmits electrical current in the body. One out of five Americans is sodium sensitive and increased sodium in the diet may lead to high blood pressure or hypertension, a major risk factor for heart disease, stroke, and kidney disease. One teaspoon of table salt contains 2,323 milligrams of sodium. The daily recommendation for children and many adults is less than 2,300 milligrams per day. Persons 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease should reduce intake to 1,500 milligrams. U.S. consumption is much higher. In addition to salt added at the table, sodium is in processed foods and prepared foods from restaurants. Other sources of sodium include Mono-sodium Glutamate (MSG), soy sauce, baking soda, baking powder, and additives such as di-sodium phosphate. Cured meats such as ham, bacon, and lunch meats contain sodium. Sodium is also found in drinking water, especially if a water softener is used. Consumers can limit sodium intake by eating fewer prepared food, switching to low-sodium products, and eating more fruits, vegetables, and whole grains. Cooking at home is a big step towards reducing sodium. Herbs and spices used for seasoning can replace sodium in many foods. There is a spice chart on page 15 and herb and spice mix recipes on pages 19-21 in the Cent$ible Nutrition cookbook. Draining and rinsing canned beans can reduce sodium by 41%. Iodized table salt for home use is recommended since a small amount of iodine has been added to help prevent goiter, a thyroid gland condition. Healthy Alternatives, Background page 4 Background #5: Eating Out Preparing meals at home allows the cook to control added fat, sugar and sodium. Plus the cook can plan ways to increase fruits, vegetables, whole grains and dairy products. Research clearly shows that families eat more nutritiously when they eat home prepared meals versus eating away from home. Sometimes, people do have the opportunity to eat out at a restaurant. There are many choices at restaurants. Consumers can use the same basic skills from making grocery store decisions in restaurants. Americans consume 3 of their total calories from foods prepared outside the home. Water, low-fat milk or unsweetened teas are usually available. Consumers can ask for wholegrain bread products when available. A pre-dinner salad can add vegetables and also help the diner curb hunger feelings so he/she eats less of an entrée. Steamed, grilled or broiled dishes are lower fat than fried or sautéed foods. High-fat foods that should be eaten sparingly include salad dressings, gravies, and creamed sauces. Take home bags or boxes can be used to take home food left once a person is full. This not only spreads the calories to another day, it also is less wasteful of the money spent on restaurant food. 2010 Menu Labeling Law By summer 2012, the new menu labeling laws will be in place with many of the changes occurring before that date. The law requires restaurant and retail food establishments with 20 or more locations to include calorie content of standard items on the menu and menu boards. Vending machine owners with 20 or more machines must disclose calorie content for certain items in close proximity to the item or selection button. Not included in this legislation are movie theaters, bowling alleys and airplaines -- or any establishment whose main purpose is not to sell food. Sources: USDA Dietary Guidelines for Americans, 2010 Food and Drug Administration Duyff, RL; Mount JR, & Jones JB (2011). Sodium Reduction in Canned beans after draining, rinsing. Journal of Culinary Science & Technology. 9(Z), 106-112. www.fda.gov Dairy Council of California. (2008). Health Connections: Defining differences in trans fatty acids 5(2)1-3. Healthy Alternatives; Background Cent$ible Nutrition Program University of Wyoming Family and Consumer Sciences Dept 3354; 1000 E. University Ave.; Laramie, WY 82071 Visit us on the web: www.uwyo.edu/centsible This material was funded by USDA’s Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, in Wyoming call 800-457-3659 or contact your local social services office. In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3272 (voice) or (202)720-6382 (TTY). USDA is an equal opportunity provider and employer. 0811 Healthy Alternatives, Background page 5 Healthy Alternatives Digitized Video Clips 3 – Meals in Minutes: Nutrition Tip (1:45) Trans-fatty acids: what are they, disadvantages to health, locating on labels 6X – Holiday Meals: Nutrition Tip (1:11) Reducing fat or calories in holiday foods, portion sizes 11 – Family Traditions: Altering Recipes (3:28) When to alter recipes, ideas for healthy alterations 11 – Family Traditions: Tortillas (:40) Example of how to make an alteration with homemade tortillas 15 – Mixes: Nutrition Tip (1:23) Comparing magic mix soup and commercial cream soup 15 – Mixes: Convenience (:58) Comparing box meal to meal from mixes 21X – Chicken: Nutrition Tip (1:23) Major nutrients in chicken, skimming fat off broth 23 – Making Do: Nutrition Tip (1:06) Concerns with convenience foods, preparing vs. homemade pockets 30 – Eggs: Egg Substitutes (1:43) Demonstration of making your own eggs substitutes for cooked recipes 32 – Breakfast: Hunger (4:14) Demonstration of making a grazing bag 34 – Herbs: Nutrition Tip (1:49) Using spices to replace fat, salt and sugar; complimenting spices 34 – Herbs: Cooking (4:44) Herbs to compliment foods, preparing spice mixes, tips for cooking 36 – Cooking: Nutrition Tip (2:29) Altering recipes for better health 38 – Fast Food: Nutrition Tip (2:11) Different types of fats found in foods 39 – Desserts: Shop Tip (5:43) Selecting dessert from the store 39 – Desserts: Why Desserts (1:57) The role desserts can have in a healthful meal 39 – Desserts: Cobbler (4:49) Demonstration of how to make a fruit cobbler and fruit crisp 39 – Desserts: Toasting Nuts and Folding (1:15) How to toast nuts and fold frothy batters 39 – Desserts: Baked Apple (2:59) Demonstration of how to make a baked apple, a dip, and parfaits 40 – One Pot Meals: Nutrition Tip (1:30) Roles of fats as a nutrient and ways to reduce fats in foods x = appears in more than one lesson Healthy Alternatives: Digitized Video Clips Cent$ible Nutrition Program University of Wyoming Family and Consumer Sciences, Cooperative Extension Services Dept 3354; 1000 E. University Ave.; Laramie, WY 82071 Visit us on the web: www.uwyo.edu/centsible This material was funded by USDA’s SNAP-Ed. USDA and The University of Wyoming are equal opportunity oproviders and employers. 10.2011