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Reading Labels
and Eating Organic
By Angeline Lee
B.Sc. Applied Biology, Hochschule Bonn-Rhein-Sieg, Germany
Founder of Superlative Foods Pte Ltd
What is Nutrition?
Healthy Eating
• Optimum fuel for best
performance and longevity
• What you drink and eat
DOES matter!
• Without quality food, body
starts to degenerate instead
of regenerate
• Healthy food = healthy body
Balance is Key
Eating foods from all
groups of the Food
Guide Pyramid
Aim for Variety
• Eat a varied diet
– Whole grains
– Vegetables and
– Dairy products
– Lean meats,
legumes and eggs
– Nuts and seeds
Everything in Moderation
• Eat more foods from
the bottom of the
pyramid, less and
smaller portions from
top of pyramid
Digestion and Absorption
• Digestive system is complex
More nerves than the spine
60% of immune system located
in or around the digestive
• Critical to maintaining health of a
• Ultimate objective of digestion ->
nutrient absorption
• Better digestion makes
absorption of essential nutrients
much easier
Tips to better digestive health
• Drink for health!
Drinking too little slows down
digestive system significantly
Drink plenty of water or fluids
especially after exercising
• Move it
Physical activity speeds up
digestion, increase blood
flow to all organs and
stimulates muscles in the GI
Limit fats
Fatty and fried foods are
hard to digest, slows down
processes and tax the
Eat more Fiber
Keeps everything moving
smoothly in intestines
Slows down digestion and
Glucose in food enters
bloodstream slower and
keeping blood glucose
level more even and
Part of low Glycemic Index
(GI) diet
Activating grains and
– Start off germination process
– Break down of Phytic acid and
enzyme inhibitors
– Enhanced nutrients (protein
and vitamins), easier for
absorption and digestions.
Take your time
Body takes time to send
signal to your brain that
you’ve eaten enough
Slow down and chew each
Gives stomach plenty of time
to properly digest the
Have you found yourself debating whether to buy organic
food versus conventionally grown foods?
What is organic?
• Organic foods are
items that are
produced, processed
and packaged without
using chemicals
• These includes items
such as vegetables,
fruits, meat, milk and
• Organic farming
doesn’t mean
using century old
• It’s a marriage of
modern science
knowledge and
useful traditional
farming methods
The key issue for
concern are pesticide
residues in and on food,
agricultural practices that
hurt the environment and
the use of antibiotics in
• Serious health
effects of pesticide
to human
– Headache, nausea
– Cancer,
reproductive harm
and endocrine
• Organic farming is better
for the environment
– No use of synthetic
– Pesticides
– Herbicides
– Genetically Modified
Organism (GMO)
• Organic farming isn’t just
for vegetables but for
animals as well
• Organic farmers strive to
maintain living conditions
that accommodate natural
behavior and health.
• Antibiotic use in animal
production has been
linked to antibiotic
Animal antibiotic overuse hurting humans
resistance in bacteria
Benefits of organic food
• Positive effect to biodiversity
• Fewer contaminants – pesticides,
antibiotics, herbicide
• More sustainable compared to intensively
farmed foods
Reading labels
• ~ 60% of consumers are mislead by
packaging or having a hard time
understanding nutrition labels
• Misleading terms
– “Lightly sweetened”, “no sugar added”
– “A good source of fiber”
– “Made with real fruit”
– “Made with whole grains”
The Scary Seven Additives
1. High Fructose Corn Syrup (soft drinks, sauces)
Obesity, insulin resistance, heart disease
2. Trans Fat (“shortening”, “partially hydrogenated” or
- Heart disease, cancer, diabetes
3. Artificial Flavors (100 possible chemical additives)
Allergic and behavioral reactions
4. Monosodium Glutamate (MSG)
Headaches, heart palpitations, chest pain
The Scary Seven Additives
5. Artificial Colors
Allergies, hyperactivity in children, worsen case of
Attention Deficit Disorder (ADD)
6. Artificial Sweeteners
Aspartame (Equal)
- Affects nervous system, could cause
headaches, dizziness
Sucralose (Splenda)
- Could encourage sugar cravings
and dependence
The Scary Seven Additives
7. Preservatives
Nitrates/Nitrites & Sulfites
- Allergic reactions, potential carcinogen
Sodium Benzoate
- Allergic reactions, carcinogen
Potassium Sorbate
- nausea, diarrhea, DNA damage
BHT/BHA (Butylated Hydroxytoluene)
- Liver & kidney problems, possible carcinogens
How much sugar are we taking?
• WHO recommended sugar intake
– 10% of total calories in diet (2000 calorie)
– ~50g/day for adult
Coca Cola 12 oz (355 ml) Can
Sugars, total: 39g
Calories, total: 140
Calories from sugar: 140*
20 oz (590 ml) Bottle
Sugars, total: 65g
Calories, total: 240
Calories from sugar: 240
1 Liter (34 oz) Bottle
Sugars, total: 108g
Calories, total: 400
Calories from sugar: 400
Red Bull Energy Drink
8.3 oz (250 ml) Can
Sugars, total: 27g
Calories, total: 108
Calories from sugar: 108
Vitamin Water, B-Relaxed
Jackfruit and Guava Flavor
8 oz (240 ml) Serving
Sugars, total: 13g
Calories, total: 50
Calories from sugar: 50
20 oz (590 ml) Bottle
Sugars, total: 33g
Calories, total: 125
Calories from sugar: 125
Starbucks Mocha Frappuccino
16 oz (Grande) drink, with whipped cream
Sugars, total: 47g
Calories, total: 380
Calories from sugar: 188
1 serving (35g)
Sugars, total: 18g
Calories, total: 170
Calories from sugar: 72
1 King Size bar (105g)
Sugars, total: 54g
Calories, total: 510
Calories from sugar: 216
1 Regular Size bar (59g)
Sugars, total: 30g
Calories, total: 280
Calories from sugar: 120
• Local manufacturer and distributor of healthy
• Emphasis on nutrition and functionality of food
• Source from sustainable sources around the
• Low carbon footprint, minimize negative impact
to environment
BRUNEUS – chocolate unadulterated
• Organic Raw Cacao
– High in antioxidants
– High in magnesium
– Minimally processed
– Not alkalized (Dutch)
BRUNEUS – chocolate unadulterated
• Activated nuts
– Sprouting, break down
of Phytic acid and
enzyme inhibitors
– Enhanced nutrients
(protein and vitamins),
easier for absorption
and digestions.
• Chia Seeds
– High in Omega-3 fats,
protein, fibre, calcium
• Organic Certified
• Kosher
• Organic Pure Vanilla Extract
• Organic Fresh Ground Vanilla
• Organic Whole Vanilla Beans
Thank you!
You have been a great audience!
Angeline Lee
[email protected]
+65 8233 7578