Can you live without sugar? Soda/Punch Cookies Candy Chocolate Desserts Sugary Cereals Ice cream
1.Do you read the ingredient labels to identify added sugars in a product? 2.Do you try to select items lower in sugar when possible? 3.Do you choose canned fruits packed in water, juice, or light syrup rather than heavy syrup? 4.Do you generally avoid or limit the serving size of foods high in sugar such as prepared baked goods, candies, sweet desserts, soft drinks, and fruit flavored punch? 5.Do you purposely try to reduce the sugars in foods you prepare at home?
6. Do you experiment with spices to enhance flavor rather than using extra sugar? 7. Do you use home prepared items with less sugar than commercially prepared items with higher sugar? 8. Do you try to use less of all sugars (white, brown, honey syrups) 9. Do you reach for fresh fruit for desserts or snacks instead of sweets? 10. Do you try to minimize the addition of sugar to foods such as coffee or cereal?
For every “Yes” give yourself 1 point. For every “No” 0 points The higher your score on the quiz the more you should reevaluate your sugar intake in an effort to meet the dietary guideline #6. What was your score? Commit to one action to improving your score.
Dietary Guideline #6: CARBOHYDRATES & FIBER It is recommended that 55-60% of our diet should come from carbohydrates. Choose fiber-rich fruits, vegetables, and whole grains often. Choose and prepare foods and beverages with little added sugars. Reduce cavities by practicing good oral hygiene and consuming sugar rich foods less often.
CARBOHYDRATES a. Carbohydrates are found in plants (grains, fruits and vegetables), honey, and a small amount in milk (the cow eats the plant). b. There are 4 calories in one gram of carb. –So if you ate something with 10 grams of carbohydrates you would be eating 40 calories. c. The Grain group provides most of the carbohydrates our body’s need. –Fiber, B-vitamins, and incomplete protein are other nutrients
CARBOHYDRATES 55-60% of our food should come from carbohydrates.
Carbohydrate’s Function a.Provides the main source of energy for the body. - Brain cells / thinking –Breathing –Moving b. Aides in the digestive process c. Breaking down and digesting fats and proteins
CARBO CAUTION: Not enough carbs will cause you to burn protein Too many carbs will convert to fat
3 types of Carbs Simple (Sugars) Complex (Starches) –Sugars and Starches are both carbohydrates that supply ENERGY. Fiber
SIMPLE SUGARS Simple molecular structure so your body can digest it just the way it is.
How do you know if a food has added sugar? Check out the Food Label: Check out the Food Label: Total Carbohydrate (g): Dietary Fiber, Sugars, Other Carbohydrates (Complex) Sugars, Other Carbohydrates (Complex) List of ingredients: sugar, brown sugar, juice fruit juices, molasses, honey, syrup, malted fruit juices, molasses, honey, syrup, malted corn sweetener, corn syrup, maltose, corn sweetener, corn syrup, maltose, fructose, lactose, glucose, dextrose fructose, lactose, glucose, dextrose
Fiber a. Fiber is found in whole grains, vegetables, legumes and fruits. Nuts and seeds are also a source of fiber. –__legumes____ are dried beans and peas and should be eaten several times per week. –They are a good source of complex carbohydrates. - It is not found in meat, milk, eggs, cheese or fats.
Fiber Names and types b. 2 other common names for fiber are: roughage and cellulose Cellulose is a ___non-digestable____ fiber c. 2 types of fibers are 1. Soluble – shown to lower total blood cholesterol 2. Insoluble – will not digest or dissolve so it helps move the food through the body.
FIBER’S FUNCTION A. Fiber is essential for regulating the body. –Our bodies cannot digest or absorb fiber. It is called a non-nutrient. B. Fiber (roughage) attracts water (like a dry sponge) to our intestines and soaks up this water. The increased bulk moves food through the intestines faster. –Keeps bowel movement soft in form –Reduces problems related to constipation. C. CAUTION: Drink plenty of liquids, otherwise fiber can slow down or even block bowel function.
Fiber Intake a. The national Cancer Institute recommends 20-35 grams of daily fiber. b. Fiber rich diets have many benefits including decreased risk of coronary heart disease, digestive track regulation, diverticulosis, colon and rectal cancer, and even lowering the risk of Type 2 diabetes. c. Foods high in fiber: fruits, vegetables, whole grains, legumes, bran cereals, dry beans, split peas, and lentils, fruit and vegetable skins.