Hidden Sugar Foods to Avoid & Healthier Alternatives
|
|
- Nathaniel Gregory
- 5 years ago
- Views:
Transcription
1 Hidden Sugar Foods to Avoid & Healthier Alternatives Dr. Axe on Facebook Today, the average adult living in the U.S. consumes about 22 teaspoons of added sugars every single day, including from hidden sugar foods they might actually believe are healthy. Compare this to the amount of added sugar recommended by authorities such as the World Health Organization and American Heart Association: no more than six teaspoons or about 100 calories a day of added sugar for most women or nine teaspoons (150 calories) per day for most men. This equates to no more than about 5 percent to 10 percent of total calories, which in many ways in still a significant amount. While there s lots of conflicting theories about which type of diet is healthiest and most likely to protect against chronic diseases or obesity, limiting your intake of added sugar foods turns out to be one of the few things nearly all health experts agree on. The U.S. Department of Agriculture states, Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include naturally occurring sugars such as those in milk and fruits. Added sugar intake is a real problem in most industrialized nations and, due to how cheap it is to produce, today even less developed nations too. Consuming lots of added or hidden sugar has been found to be associated with problems including diabetes, heart disease, obesity, cancer, high blood pressure, and cognitive disorders, such as dementia or Alzheimer s disease. Sugar is now even linked to cancer and many other conditions tied to impaired immune function. If you re already convinced that kicking your sugar addiction is well worth any extra effort or trade-offs involved, the next step is to learn just how to do it. Below you ll learn more about hidden sugar foods to carefully avoid, various names that hidden sweeteners and processed sugar now go by, and healthier low-sugar alternatives to start exploring instead. 10 Places Sugar Is Hiding in Your Diet (Hidden Sugar Foods) Studies and surveys have found that the major food and beverage sources of added sugars for Americans, whether they re aware of it or not, are: regular soft drinks/sodas, energy drinks and sports drinks candy desserts or snacks, including cakes, cookies, pies and cobblers refined carbohydrates like sweet rolls, pastries and doughnuts sweetened teas and fruit drinks, such as iced tea, fruit punch, etc. dairy desserts, including ice cream These sources of sugar might seem pretty obvious, but they aren t the only foods responsible for world s increased sugar consumption. Added sugars are found in thousands of common food and beverages found in most grocery stores, including natural and organic foods sold at health food stores. Most research suggests that for both genders and nearly all age groups, a combination of
2 sugary non-alcoholic beverages (e.g., soft drinks and fruit-flavored drinks) and processed grain products (e.g., sweet bakery products) are where the highest percentage of hidden sugars is found. Here are 10 of the most common healthy foods that actually have lots of sugar hiding in them: Cereals, including hot cereals like flavored oatmeal Packaged breads, including whole grain kinds Snack or granola bars Lower calorie drinks, including coffees, energy drinks, blended juices and teas Protein bars and meal replacements Sweetened yogurts and other dairy products (like flavored kefir, frozen yogurt, etc.) Frozen waffles or pancakes Bottled sauces, dressings, condiments and marinades (like tomato sauce, ketchup, relish or teriyaki, for example) Dried fruit and other fruit snacks Restaurant foods, where sugar is used in sauces, various desserts and dressings for extra flavor What makes avoiding sugar so confusing or difficult for most people is this: Not all sugar is inherently bad, and not all types of sugar are created equal. Something important to point out here is that added sugar is the real problem, not sugar in the form of fructose found in things like fresh fruit. Fructose, the type of natural sugar found in modest amounts in real foods like fruits and even vegetables, is generally not something to worry about when consumed as part of a balanced diet because it s metabolized differently than when ingested in high amounts from processed foods. In fact, studies show that people consuming more of these fresh plant foods experience increased protection against many of the same diseases that added sugar contributes to (heart disease, cancer, etc.). The real problem lays in consuming hidden sugar foods like sweetened yogurts, cereals, snack bars, juices and other drinks that contain lots of refined white sugar and very high amounts of fructose. The primary difference between something like fruit and soda is this: Processed foods supply lots of sugar in the form of ingredients like high fructose corn syrup or maltodextrin, without also providing you with fiber, healthy fats or protein to slow down sugar absorption. It s estimated that high fructose corn syrup (HFCS) alone now accounts for nearly 40 percent of all caloric sweeteners used in the U.S. HFCS is especially common in sources of empty calories like soda including diet soda sweetened teas, desserts and candy. As of 2004, the average American got roughly 8 percent of his or her total energy intake from HFCS compared to 17 percent from all added sugars combined (about 377 calories per day/person). Processed sweeteners like HFCS and other isolated sugars have been found to be sweeter and less expensive than other added sweeteners (such as honey), allowing food and beverage manufacturers to increase the sweetness of their products at very low cost. This has led to an increase in the intensity of sweetness in many foods, increased calories consumed from sweets, and higher chance for sugar dependency or addiction.
3 Why Hidden Sugar Is So Problematic Why exactly is sugar bad for you? A large body of research now shows that consuming lots of added sugars negatively impacts just about every organ system in the body increasing your risk for most of the common chronic diseases, including cardiovascular disease, diabetes and even cancer. Sugar has been shown to lead to microbial changes in the digestive system, interfering with gut health and increasing inflammation levels. It s also a major contributor to the obesity epidemic. Keep in mind that hidden sugar is called hidden for a reason added sugar goes by many different names today, most of which don t sound anything like sugar. Whatever the wording used to describe the type of added sweetener, all names for sugar mean the same thing: Put the food down! According to the USDA and other sources, alternative sugar ingredients or names to watch out for when reading labels include: Corn syrup or high-fructose corn syrup Dextrose or crystal dextrose Fructose Maltose Lactose Sucrose Glucose Evaporated cane juice or fruit juice Caramel Carob syrup Brown sugar Raw sugar Dextrin and maltodextrin Rice syrup Molasses Evaporated corn sweetener Confectioner s powdered sugar Agave nectar Other fruit nectars (for example, pear nectar) There also healthier sugars, including coconut palm sugar, honey and blackstrap molasses. Generally since these are far less processed (especially real, raw honey), they are OK in moderation but still a source of sugar to keep to small amounts. 5 Side Effects and Health Risks Associated with Sugar Foods 1. Lead to Cravings for More You ve probably noticed that the more sugar you have, the more you want. Sugar is very habitforming, causing changes in the reward system in our brains by releasing dopamine and other endorphins. Our brains have certain built-in, appetite-controlling mechanisms that let us know when we ve had enough to eat and therefore should stop, causing most foods to stop being appealing after some time.
4 Sugar works differently, keeping us wanting more and more even when we ve consumed lots of calories. It s much easier to overeat something that is very sweet and processed (like cookies or ice cream) compared to something that is in its natural state, bulkier and takes longer to eat. Sugar has strong hedonic reward value in the brain, meaning it s closely linked to areas of the brain responsible for sensory perceptions (food tastes, odors and textures) that are the driving forces behind the motivation to eat. Studies have found that added sugar (glucose and fructose) may influence eating behaviors through activating multiple sweet-tasting mechanisms in both the mouth and gut. Glucose has been shown to impact brain-reward regions and eating behaviors directly by crossing the blood brain barrier and indirectly by affecting neural input, oral detectors in our mouths and also intestinal sugar-sensors in our digestive systems. Other foods that don t taste sweet seem to be metabolized differently, often making it easier to control portions. There have even been parallels found between sugar overconsumption and drug abuse, indicating that sugar cravings work in similar ways to cravings for alcohol and other substances. 2. Rob You of Sustained Energy and Focus It s common to feel an initial sugar high or burst of energy after having something very sweet, but give it a couple hours and you re likely to feel a crash. Consuming sugar foods causes a spike in blood glucose levels, which then leads to a fall. This takes a toll on your energy, not to mention your concentration, digestion, cravings and mood. The energy spike-and-dip associated with sugar intake has to do with its effects on various physiological processes, including endocrine regulations like insulin, leptin and glucagon secretion. Sugar can also impact digestion and psycho-behaviors due to inhibition of gastric (stomach) emptying, inhibition of healthy food intake and stimulation in the brain for regions that make you crave more. 3. Increase Obesity Risk One of the biggest problems resulting from eating more sugary foods and processed grains is that it limits the amount of fresh produce and other nutrient-dense foods people consume daily. The World Health Organization states, Higher intakes of free sugars threaten the nutrient quality of diets by providing significant energy (calories) without specific nutrients. Particularly in the form of sugar-sweetened beverages, sugar often leads to overall high energy intake, nutrient deficiencies despite gaining weight and increased risk of chronic diseases like diabetes or high blood pressure that are linked to obesity. 4. Alter Gut Health and Immunity Researchers now believe sugar, among other poor dietary factors like eating too little vegetables and other plant-based foods, changes the gut microbiota in a way that increases intestinal permeability, also called leaky gut syndrome. Leaky gut causes impairments in immune function and a plethora of different symptoms depending on the person, ranging from skin breakouts to increased allergies. Chronic, low-grade inflammation stemming from poor gut health and deficiencies can lead to the transfer of harmful substances from the gut into the bloodstream.
5 Recent research even suggests that high amounts of dietary sugar that are typical in the Western diet may increase the risk of breast cancer and metastasis to the lungs. Whether directly or indirectly, other research hints at a connection between high intake of added sugars and risk for colon or esophageal cancer. 5. Increase Your Risk for Diabetes and Heart Disease It s true that refined, inflammatory fats (like trans fats or hydrogenated fats found in fried foods and packaged goods) do contribute to conditions like heart attacks, but many don t realize that sugar is another major culprit behind heart problems, not to mention diabetes. Recently, studies have found that sugar can significantly increase your risk of dying from metabolic syndrome or cardiovascular diseases, and people getting around 20 percent of their calories from added sugar face a 38 percent higher risk of dying from heart disease compared to those who get just 8 percent. 6 Tips and Alternatives to Hidden Sugar Foods 1. Use Natural Sweeteners (in Moderation!) My five favorite natural sweeteners and sugar substitutes are raw honey, stevia, dates, coconut sugar and pure, organic maple syrup. When cooking, baking or preparing foods at home, try to replace cane/white/fake sugars with real sweeteners, being sure to still keep portions on the small side. Natural sugar substitutes can give you the taste you re looking for with less synthetic additives, calories and dependency. While it might be tempting, I recommend definitely avoiding artificial sweeteners, which research shows are likely linked with many health concerns. 2. Nix Your Sugar Habit by Consuming More Healthy Fats If your diet doesn t include enough healthy fats, or adequate protein, you re likely to feel hungrier throughout the day and be more impacted by cravings or fatigue. Try to include a serving of healthy fat with every meal, starting first thing with breakfast. Healthy fats that can help reduce sugar cravings include coconut or olive oil, avocado, raw dairy, nuts, and seeds like flaxseeds (or flaxseed oil). Aiming to have some veggies, protein and healthy fat with every meal naturally reduces your intake of processed grains and flour products like bread, sweet rolls and others that don t provide much benefit. 3. Watch Your Sugar Intake at Breakfast Breakfast is one of the most likely times of day to fall victim to hidden sugar. Sugar foods commonly eaten for breakfast include waffles or pancakes, granola or granola carbs, cereal, juices, canned fruit, sweetened coffee drinks, and others. A better idea is to start your day with something balanced like 100 whole unprocessed grains (quinoa or steel cut oats, for example) and fruit, nuts and seeds, eggs with veggies, or a shake/smoothie made with protein powder. 4. Rethink Your Snacks
6 Hidden sugar foods that many people turn to thinking they re eating something healthy include protein bars, flavored yogurts and flavored, roasted nuts. I recommend snacks like a couple hardboiled eggs, freshly made juice or smoothie, or some fruit with nuts. 5. Don t Drink Your Calories Beverages shouldn t provide you with many calories every day (that s what food is for!) and definitely not lots of sugar. Stick with unsweetened drinks like water or club soda, herbal tea, green tea, kombucha, unsweetened coconut water or mostly black/plain coffee (in moderation of course). 6. Make Your Own Sauces, Juices and Smoothies Instead If you find yourself consuming lots of added sugar from things like dressings, pasta sauces, juices or smoothies, I recommend making your own at home instead of buying bottled kinds. Try a low-sugar berry smoothie for breakfast, juicing mostly vegetables with an apple and lemon juice, preparing your own salad dressing with olive oil and vinegar, or eating a big superfood salad any time of day to satisfy hunger and get your fruits and veggies in the right way. Final Thoughts on Hidden Sugar Foods, Side Effects and Alternatives Hidden sugar foods include refined grains products like cereal and bread, yogurt, juices and other drinks, sauces, and condiments. Consuming lots of added sugar can significantly increase your risk of not only weight gain/obesity, but also early death and diseases like heart disease or diabetes. There are dozens of names for added and hidden sugars on ingredient labels. Simply dialing back on processed foods and drinks and consuming more fresh food or plain water instead can significantly lower your hidden sugar intake. Read ingredient labels to avoid being fooled by hidden sugar foods. If you do use sugar when cooking or baking, use less processed forms like raw honey or organic coconut sugar, but still use them sparingly.
7 Hidden Sugar Foods Post Test September 2018 Please keep this test and certificate in your files for Licensing. You do not need to send it in to our office or the State. 1. Limiting your intake of foods turns out to be one of the few things nearly all health experts agree on. 2. Sugar is linked to and many other conditions tied to impaired immune function. 3. If a food is labeled natural or organic you do not need to worry that it contains hidden sugar. True or False? 4. is the natural sugar found in modest amounts in real foods like fruits and vegetables. True or False? 5. High fructose corn syrup (HFCS) accounts for 100% of all caloric sweeteners used in the U.S. True or False? 6. Consuming lots of added sugars negatively impacts just about every in the body. 7. Sugar is very habit forming, causing changes in the reward system in our brains by releasing dopamine and other. 8. Consuming sugar foods causes a spike in blood which then leads to a fall. 9. is one of the most likely times to fall victim to hidden sugar. 10. Beverages should not provide you with many calories every day and definitely not lots of sugar. True or False? August Quiz Answers. 1. True 2. Decrease 3. Repeated exposure 4. Television 5. Scrub veggies 6. Variety 7. False 8. Snacks 9. True 10. False
8 SOUTHWEST HUMAN DEVELOPMENT SERVICES Sponsor of the USDA CHILD AND ADULT CARE FOOD PROGRAM is pleased to award THIS CERTIFICATE for completion of 30 minutes of training in September 2018: Hidden Sugar Foods A SELF INSTRUCTIONAL COURSE (Quiz on reverse side must be completed for certificate to be valid) This Family Day Care Provider supports the commitment to Quality Child Care as demonstrated by completion of this course Given this date Elizabeth Curtis Training Coordinator Southwest Human Development Services SOUTHWEST HUMAN DEVELOPMENT SERVICES A Private, Non Profit Texas Corporation
SNAP-Ed Webinar Series Dietary Guidelines
SNAP-Ed Webinar Series 2015-2020 Dietary Guidelines Joan Doyle Paddock, MPH, RD Senior Extension Associate Division of Nutritional Sciences Cornell University jed36@cornell.edu Pre-recorded webinar Send
More informationTHE STORY ON SUGAR A N A R A L L I D I N A, M P H, R D. ALI 261: The Story on Sugar
THE STORY ON SUGAR A N A R A L L I D I N A, M P H, R D 1 ALI 261: The Story on Sugar OBJECTIVES Explain the need for sugar in our bodies The difference between fructose and glucose Explain the health effects
More informationGet off the SoFAS! Solid Fats and Added Sugars
Get off the SoFAS! Solid Fats and Added Sugars Sponsored by: USDA through the Supplemental Nutrition Assistance Program, the School District of Philadelphia and the Department of NutritionSciences, Drexel
More informationPresented by Cheryl A Major, CNWC
HOW TO REDUCE SUGAR WITHOUT LOSING YOUR MIND Presented by Cheryl A Major, CNWC How To Reduce Sugar Without Losing Your Mind If you are struggling with weight gain, difficulty losing weight, lack of energy,
More informationCarbohydrates and Weight Loss
Carbohydrates and Weight Loss A Macronutrient Our Body Uses for Energy Provides energy for the body to function properly by every cell in the body, even the brain. Carbohydrate: Calories of Macronutrients:
More informationCUT OUT ADDED SUGAR!
CUT OUT ADDED SUGAR! MONTHLY WELLNESS CHALLENGE The best way to avoid added sugars is eating fresh fruits and vegetables. You can use this challenge as the Get 5 challenge, to eating the recommended number
More informationIdeas to consider when designing your own rules:
Ideas to consider when designing your own rules: Things to consider when creating rules about what you will eat: 1. What are you going to or willing to eat? 1. Ingredients in the foods what ingredients
More informationS U G A R ; A B I T E S I Z E G U I D E
S U G A R ; A B I T E S I Z E G U I D E The World Health Organization recommends we have a maximum of six teaspoons per day for women and nine teaspoons per day for men. The average Australian has 28 teaspoons
More informationHere are the biggest offenders of 'healthy foods' that aren't so healthy.
Marketing and the Illusion of Healthy Foods Healthy foods are the latest craze of consumers. It seems like we re reaching for any label that says low-fat, fat-free, no trans fat, gluten-free, all-natural,
More informationRecord what you ate for supper.
EAT CLEAN! MONTHLY WELLNESS CHALLENGE Clean eating is a deceptively simple concept. Rather than revolving around the idea of ingesting more or less of specific things (for instance, fewer calories or more
More informationSugar and Your Quality of Life Healing your relationship with sugar
Sugar and Your Quality of Life Healing your relationship with sugar Certified Holistic Health Coaches Donna Reese AADP & Louise Kulig AADP What we will cover tonight: Some Background about Sugar What is
More informationNutrition Wars: Choosing Better Carbohydrates
Nutrition Wars: Choosing Better Carbohydrates What are carbohydrates? There are 2 main types of carbohydrates: Simple carbohydrates include sugars found naturally in fruit, some vegetables, milk and milk
More informationAdded Sugars: Coming Soon to a Food Label Near You
Added Sugars: Coming Soon to a Food Label Near You Nick Rose, MS, CN Nutrition Educator - PCC Markets www.nickdigsfood.com Learning Objectives: 1. Explain the updates coming to the Nutrition Facts Panel,
More informationHEALTH TIPS FOR THE MONTH OF OCTOBER 2017 HEALTHY EATING IS IN YOUR MIND Continuous
HEALTH TIPS FOR THE MONTH OF OCTOBER 2017 HEALTHY EATING IS IN YOUR MIND Continuous 8. Add calcium for strong bones Calcium is one of the key nutrients that your body needs in order to stay strong and
More informationeat well, live well: EATING WELL FOR YOUR HEALTH
eat well, live well: EATING WELL FOR YOUR HEALTH It may seem like information on diet changes daily, BUT THERE IS ACTUALLY A LOT WE KNOW ABOUT HOW TO EAT WELL. Eating well can help you improve your overall
More informationhttps://dailyhealthpost.com/foods-to-avoid-with-diabetes/
Diabetes in the United States is growing at an alarming rate, affecting more than 29 million Americans, based on current estimates (1). That s around 10 percent of the whole country. While medication helps,
More informationTRUTH: On average, Canadians consume 11% of energy from added sugars, and consumption has been declining
Uncover the truth about sugar: consumption Myth: Canadians are eating more and more sugar TRUTH: On average, Canadians consume 11% of energy from added sugars, and consumption has been declining Three
More informationThe studies are also probing into the association of diets high in sugar and fats to this most common diabetes.
MEDICAL researchers announced on March 15, 2012 that they discovered a troubling link between higher consumption of white rice and Type 2 diabetes mellitus, which is of epidemic proportion in Asia and
More informationMedical Disclaimer. THE 80/20 FAT LOSS PROGRAM 2
Medical Disclaimer The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice. Always consult your physician or health care professional before performing
More information(teacher) Sample question: What grain foods are you familiar with and how do you prepare them?
Grains (teacher) Sample question: What grain foods are you familiar with and how do you prepare them? Grain products are foods such as breads, cereals, rice and pasta. You need about 6 ounces (6 servings)
More informationHistory of the. Food Guide Systems
History of the Food Guide Systems 1940 A guide to good eating, the basic 7 Focus on nutritional adequacy, specific servings from each food group 1956-1970 Food For Fitness: Daily Food Guide Basic 4 1979
More informationTrack 1: Lifestyle The Great Sugar Scandal
Track 1: Lifestyle The Great Sugar Scandal PowerPoint Notes Slide 1 Slide 2 Are carbohydrates good or bad, or both? In this session we are going to take a careful look at carbohydrates they have gotten
More informationFast Food. Figuring Out the Facts
Fast Food Figuring Out the Facts 1 Project Sponsors USDA project funded through the Supplemental Nutrition Assistance Program (SNAP) School District of Philadelphia Department of Nutrition Sciences, Drexel
More informationReserve the computer lab. You will need one computer for each student. Earphones are recommended.
Section 4 Purpose Section 4 explains macronutrients and how they are broken down through the process of digestion. Students will have a chance to practice reading labels and figuring out calories from
More information10-Day Menopause Flat Belly. QuickStart. Get Off To A Great Start With Our Easy-To-Follow QuickStart Guide, Customized For Women Over 50
10-Day Menopause Flat Belly QuickStart Get Off To A Great Start With Our Easy-To-Follow QuickStart Guide, Customized For Women Over 50 DISCLAIMER The information presented in this work is by no way intended
More informationFLAWLESS TRAINING Your guide to sugar and eczema
FLAWLESS TRAINING Your guide to sugar and eczema FLAWLESS TRAINING: SUGAR AND ECZEMA The USDA reports that the average American consumes a STAGGERING 2.5 pounds (over a kilo) of sugar a week: about 22
More informationDefining Real Food BY EMILY ZWILLING
Defining Real Food BY EMILY ZWILLING Macronutrients Macronutrients are substances needed for growth, metabolism, and for body functions. The main function of macronutrients is to provide energy, counted
More informationduring the cleanse BAD FATS... margarine, vegetable oil, partially hydrogenated oil, shortening, cooking spray, corn oil, canola oil, peanut oil
WITHDRAWAL GUIDE It s time to break up with the emotional crutches and artificial energy. Tap into your true energy! Foods and drinks with additives, stimulants and refined ingredients will drag your body
More informationTips for Hydrating To Perform at Your Best!
Tips for Hydrating To Perform at Your Best! 1.) Drink Plenty of Water! Be sure to drink plenty of water to stay hydrated and to allow your body to perform at its best. Instead of soda or sugary drinks-
More information(teacher) Sample question: What grain foods are you familiar with and how do you prepare them?
Grains (teacher) Sample question: What grain foods are you familiar with and how do you prepare them? Grain products are foods such as breads, cereals, rice and pasta. You need about 6 ounces (6 servings)
More informationIs Food Addictive? Nicole M. Avena, Ph.D.
Is Food Addictive? Nicole M. Avena, Ph.D. Obesity in the US ~69% of adults in the U.S. are overweight, of which ~36% are obese. Being obese or overweight is associated with multiple comorbid health concerns
More informationNutrition Tips to Manage Your Diabetes
PATIENT EDUCATION patienteducation.osumc.edu As part of your diabetes treatment plan, it is important to eat healthy, stay active and maintain a healthy body weight. This can help keep your blood sugar
More informationGUIDE TO HEALTHY SHOPPING WITH DIABETES FOR MORE INFORMATION, VISIT CDIABETES.COM: THE COSTCO DIABETES WEBSITE
GUIDE TO HEALTHY SHOPPING WITH DIABETES Please note: Product selection may vary between Costco Wholesale locations DIVIDE YOUR CART. MAKE HEALTHIER FOOD CHOICES. Apply MyPlate principles to your cart.
More informationWELCOME THE FRESH 20. Welcome to The Fresh 20! Thank you for downloading your Healthy Eating Guide from The Fresh 20.
WELCOME Welcome to The Fresh 20! Thank you for downloading your Healthy Eating Guide from The Fresh 20. The Fresh 20 is a meal planning service, created for busy families and singles who want to eat fresh,
More informationContent. Chronic verses Acute Secret Killer The rise in inflammatory conditions Our Role in Making Changes
Inflammation Content Chronic verses Acute Secret Killer The rise in inflammatory conditions Our Role in Making Changes Is Inflammation Bad? Chronic verses Acute Causes of Acute Inflammation Any Injury
More informationLecture 4 Nutrition Part 2 Nutrition 1. Healthy Diet 2. Sugar 3. Consumer Concerns
Lecture 4 Nutrition Part 2 1 Nutrition 1. Healthy Diet 2. Sugar 3. Consumer Concerns 2 1 Healthy Diet! 3 Four basic behaviors that constitute a "healthy lifestyle" 1. A good diet, 2. Moderate Exercise,
More informationA Quick Lesson in Sugars! Monosaccharides. Simple Sugars. Within the body, ALL are converted to glucose! Carbohydrate Digestion SITE ENZYMES END PROD
Sugars & Grains Presented by Fred Hardinge, DrPH, RD Associate Health Directo General Conference of SDA Monosaccharides Simple Sugars Glucose (Dextrose) Fructose Galactose Within the body, ALL are converted
More informationLecture 4 Nutrition, Part 2 Nutrition 1. What is a Healthy Diet? 2. Food Labels 3. Sugar 4. Consumer Concerns
Lecture 4 Nutrition, Part 2 1 Nutrition 1. What is a Healthy Diet? 2. Food Labels 3. Sugar 4. Consumer Concerns 2 1 Healthy Diet? 3 Four basic behaviors that constitute a "healthy lifestyle" 1. A good
More informationL I V E W E L L, W O R K W E L L
June 2017 L I V E W E L L, W O R K W E L L I N S I D E T H I S I S S U E S U G A R I N T A K E 1 S U G A R C O N T. 2 G E T F I T D ON T S IT P I C T U R E S S E D E N T A R Y L I F E S T Y L E H E A L
More informationSugar Food Facts Answer Sheet
Sugar Food Facts Answer Sheet 1. B 1. On average, how many teaspoons of sugar do Americans eat each day? a) 12 teaspoons (about 1/4 cup) b) 22 teaspoons (about 1/2 cup) c) 32 teaspoons (about 3/4 cup)
More informationThe University of North Texas Dining Services White Paper: Wanting to Gain Weight
The University of North Texas Dining Services White Paper: Wanting to Gain Weight Contents Wanting to Gain Weight What is Underweight? Complications of Being Underweight Possible Causes of Underweight
More informationOver the next 28 days, commit to making your health a priority. Follow the plan and you will see the results you are looking for!
Kick Off Packet! Written by: Nicole Aucoin MS, RD Owner, Healthy Steps Nutrition Registered/Licensed Dietitian Certified Health Coach CrossFit Level 1 Trainer Over the next 28 days, commit to making your
More informationCheat Sheet: Guidelines for Healthy Eating
Cheat Sheet: Guidelines for Healthy Eating While some people need a bit more support making dietary changes, others need just a quick outline like this one. The basic tenets of eating well are this: Intake
More informationFoods that Increase Body Fat
Foods that Increase Body Fat To better learn what foods you should eat, it is best to learn first what you should not eat! Knowing the various food types you should not eat better prepares you to more
More informationThe 15 Most Dangerous Healthy Foods You ve Been Tricked Into Eating!
The 15 Most Dangerous Healthy Foods You ve Been Tricked Into Eating! Diet and exercise are two keys to a healthy lifestyle. However, the foods you eat may play a much larger role in your health than you
More informationTechnical Appendix to Working Paper 10-WP 518. Accounting for Product Substitution in the Analysis of Food Taxes Targeting Obesity
Technical Appendix to Working Paper 10-WP 518 Accounting for Product Substitution in the Analysis of Food Taxes Targeting Obesity Zhen Miao, John C. Beghin, and Helen H. Jensen This Technical Appendix
More information10 Proven Ways To Control
1 10 Proven Ways To Control Your Blood Sugar And Avoid Complications Controlling your blood sugar and helping your body find balance is key to preventing, reversing, or betting controlling your Diabetes.
More informationHealthy Meeting and Event Guide
Healthy Meeting and Event Guide Make Every Meeting a Healthy Meeting Healthy Meetings and Events Healthy eating and physical activity are essential for good health. The 2005 USDA Dietary Guidelines recommend
More informationDiet after the Laparoscopic Sleeve Gastroplasty (LSG) Your stomach is located just to your left of your liver. To access your stomach for most
Diet after the Laparoscopic Sleeve Gastroplasty (LSG) YOUR LIVER PRIOR TO SURGERY Your stomach is located just to your left of your liver. To access your stomach for most bariatric procedures, your surgeon
More informationWHO WILL BENEFIT FROM THIS PROGRAM?
THE PROGRAM DUCING... IT S HERE! INTRO LET S GET STARTED PROGRAM This program is designed to help a wide range of children maximize their potential by providing them with the resources they need to be
More information10 Lean Habits for weight loss
10 Lean Habits for weight loss 10 LEAN HABITS Trying to lose weight doesn t have to mean a complete diet overhaul. It doesn t have to take over your life, it is achievable and it can be sustainable. Making
More informationBeverage Guidelines: 1 up to 3 Years
Beverage Guidelines: nutritionally-equivalent nondairy beverages like soy, rice, or lactose-free milks with medical permission). nutritionally-equivalent nondairy beverages like soy, rice, or lactose-free
More informationThe Elimination Diet
The Elimination Diet There are three parts to this document: 1. The diet plan 2. How to follow it 3. How to evaluate your results Have a read through, and post any questions you have in the group. The
More informationSUPPORT STAFF TRAINING TOOLS MAINTAINING HEALTH. THE HEALTHY MENU (Including the MyPlate Information)
SUPPORT STAFF TRAINING TOOLS MAINTAINING HEALTH THE HEALTHY MENU (Including the MyPlate Information) Training Program Specialists, LLC 9864 E. Grand River, Suite 110-320 Brighton, Michigan 48116 Phone:
More informationWEEK 1 GOAL SETTING & NUTRITION 101. with your Supermarket Registered Dietitian
WEEK 1 GOAL SETTING & NUTRITION 101 with your Supermarket Registered Dietitian Welcome to Week 1! We are excited you have decided to join us on this wellness journey! Please note that you should consult
More informationFOCUS ON CONTROLLING WHAT YOU CAN CONTROL AND ACCEPTING WHAT YOU CANNOT CONTROL.
Nutrition Guide Disclaimer: Please discuss with your physician or healthcare provider before starting this program. The information provided does not intend to replace the advice of a medical professional.
More informationLose It To Win It Weekly Success Tip. Week 8
Lose It To Win It Weekly Success Tip Week 8 FITT Frequency, Intensity, Time, and Type of Activity When you put a lot of effort into increasing physical activity, you want results! Whether you are a beginner
More informationHealthy Foods for my School
, y Healthy Foods for my School Schools are an ideal place for children and youth to observe and learn about healthy eating. Children learn about nutrition at school and they often eat at school or buy
More informationLow Fat Diet. For a regular healthy diet, it is recommended that of the total calories eaten, no more than 30% should come from fat.
Low Fat Diet For a regular healthy diet, it is recommended that of the total calories eaten, no more than 30% should come from fat. Some dietary fat is needed for good health. Fats supply energy and essential
More informationWeight Loss, Healthy Eating and Energy Balance
Weight Loss, Healthy Eating and Energy Balance Diet and weight loss is an area that everyone has an opinion on. Every person is different and like exercise one diet does not fit everyone. The following
More informationMaking Meals Matter. Tips to feed 6-12 year olds. Healthy eating for your school-age child
Making Meals Matter Tips to feed 6-12 year olds Healthy eating for your school-age child Your child learns healthy eating from you. Your elementary- school child needs you to guide them and to model healthy
More informationSMOOTHIES GEORGIA 4-H COTTON BOLL AND CONSUMER JUDGING 2016
SMOOTHIES GEORGIA 4-H COTTON BOLL AND CONSUMER JUDGING 2016 Smoothies have become a popular choice for snacks and meals. While once something that you could only get from your home blender and a few basic
More informationHomework Tracking Notes
Homework Tracking Food & activity records online (myfitnesspal) Meditation practice days this week Food, activity & mood journal (paper) Specific food or eating behavior goal: Specific activity /fun goal:
More informationReady, Set, Start Counting!
Ready, Set, Start Counting! Carbohydrate Counting a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range can help you feel your best today and in
More informationLose It To Win It Weekly Success Tip. Week 1
Lose It To Win It Weekly Success Tip Week 1 Writing down your goals will keep you on track. Revise or add to your goals at any time. Start by setting a long-term weight loss goal. Next, set a goal for
More informationUsing the Nutrition Facts Table to Make Heart Healthy Food Choices
Using the Table to Make Heart Healthy Food Choices Most packaged food products that you purchase contain a Table on the label. The Table lists information on nutrients that are found in the food product.
More informationfitclub Leader Cards Sanford Health Rev. 8/16
fitclub Leader Cards Spinach fit tip: Make half of your plate fruits and vegetables. Leader Prompt: Spinach is a healthy food for you; it has antioxidants to keep you from getting sick. Fish fit tip: Choose
More informationCity of Minneapolis Healthier Beverage Initiative Talking Points - suggested answers for partners
1 City of Minneapolis Healthier Beverage Initiative Talking Points - suggested answers for partners Being prepared for tough questions from employees, visitors, community members, and the media is an important
More informationKidney Disease and Diabetes
Kidney Disease and Diabetes What is diabetes? Diabetes is a disease where your body cannot properly store and use food for energy. The energy that your body needs is called glucose (sugar). Glucose comes
More informationCancer s Sweet Truth: A Closer Look at Sugar and Cancer
Cancer s Sweet Truth: A Closer Look at Sugar and Cancer Meredith Moyers, MS, RD, CSO, LDN Jennifer Spring, RD, CSO, LDN Outpatient Oncology Dietitians North Carolina Cancer Hospital Sugar feeds cancer
More informationHeart health and diet. Our Bupa nurses have put together these simple tips to help you eat well and look after your heart.
Heart health and diet Our Bupa nurses have put together these simple tips to help you eat well and look after your heart. What you eat can have an impact on the health of your heart. Eating a healthy diet
More informationEating in America. Sooyoung Uhm, RD, LD Student Health Services Jan 2019
Eating in America Sooyoung Uhm, RD, LD Student Health Services Jan 2019 American eating habits Standard American diet (SAD): excess consumption of refined carbohydrates, fatty meats and added fats that
More informationFood labels made easy
Food labels made easy 1 Food labels made easy Healthy eating is important for everyone, whether you ve got diabetes or not. That means eating more wholegrains, beans, peas, lentils, dhal, nuts, fish, fruit
More informationLesson #5: Finding the Energy
Lesson #5: Finding the Energy Chapter Five Although Cristina has introduced her family to ways to eat healthier, she is still confused about one thing. The doctor arranged for her grandmother to talk to
More informationMy Diabetic Meal Plan during Pregnancy
My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and s throughout the day to help control your blood sugar. This also helps you get in enough
More informationNUTRITION EDUCATION LESSON CODE FG MyPyramid: Simple Steps for Healthy Living
\ NUTRITION EDUCATION LESSON CODE FG-000-06 MyPyramid: Simple Steps for Healthy Living LESSON DESCRIPTION In this video and activity lesson class participants will explore the different food groups in
More informationChoose a Healthy Breakfast
Choose a Healthy Breakfast Project Sponsors Funded by USDA Supplemental Nutrition Assistance Program Education (SNAP-Ed) through PA Department of Human Services (DHS) School District of Philadelphia Drexel
More informationA common sense approach to taking control of your diet
Welcome Wellness Warriors! Carbohydrate Counting: A common sense approach to taking control of your diet Today we will discuss The different food groups and how they affect blood sugar Which foods increase
More informationBe a Health Savvy Shopper. Be a Health Savvy Shopper. Supermarket Tour
Be a Health Savvy Shopper Be a Health Savvy Shopper Supermarket Tour Before you Start Make a list and stick to it. This is a good way of leaving out the unnecessary and the unhealthy! Don t go on an empty
More informationSeptember 21, 18. If adaptations were made or activity was not done, please describe what was changed and why. Please be as specific as possible.
Washington State Snap-Ed Curriculum Fidelity for Continuous Improvement Lesson Assessment Tool for Food Smarts Workshop: Adult 4 week, 60 minutes Week 3 Nutrition Labels and Sugar Educator Self-Assessment
More informationSupermarket Strategies
What is a healthy food? Supermarket Strategies A "healthy" food must be low in fat (
More information1. Lean Meats and Fish. 2. Lots of Veggies
1. Lean Meats and Fish Getting enough protein will be essential to losing extra fat and keeping your satisfied throughout the day. The best source of this comes from lean meats: chicken, lean beef, turkey
More informationPower Hour (Nutrition 101) User Guide
Power Hour (Nutrition 101) User Guide Time: 60 minutes with client (One Time Consult) Your goals with client: ü Determine their baseline and strategic behavior modification strategies need to be put into
More informationAbout The Enzyme Health Diet Plan
About The Enzyme Health Diet Plan On the Enzyme Health Diet Plan you don t keep track of calories or carbs. The oils in this diet may bring the calories up fairly high. Don t worry, you will still lose
More informationSUGAR. Sugar and heart and circulatory diseases TAKING CONTROL OF. to reduce your risk of heart and circulatory diseases
Sugar and heart and circulatory diseases TAKING CONTROL OF SUGAR Eating too much sugar can lead you to put on weight. Being overweight or obese increases your risk of having a heart attack, stroke and
More informationHigh School Lesson Plan
High School Lesson Plan Choosing Healthy Beverages Rethink Your Drink Grades 9-12 I. Lesson Objectives: A. Students will explain the importance of water and hydration. B. Students will identify healthy
More informationContents. Chapter 1: What Is a Good Diet? Chapter 2: What Does a Good Meal Look Like? Chapter 3: Take It Slow... 10
Disclaimer You should consult your physician prior to starting this program particularly if you have any medical condition or injury that could prevent you from following this program. This program is
More informationWeight Loss NOTES. [Diploma in Weight Loss]
Weight Loss NOTES [Diploma in Weight Loss] The Sugar Devil Sugar Facts Two out of three adults and one out of three children in the United States are overweight or obese The nation spends an estimated
More informationDecoding Food Labels. Karen Bryla McNees, Ed.D., R.D. UK Health & Wellness Program March 1, 2012
Decoding Food Labels Karen Bryla McNees, Ed.D., R.D. UK Health & Wellness Program March 1, 2012 What We ll Cover Basic anatomy of a food label Most common traps on a food label Strategies to cut through
More informationHow to Fight Diabetes and Win. Meal. Planning NUTURNA. Advance Diabetic Support
How to Fight Diabetes and Win Meal Planning NUTURNA TM Advance Diabetic Support Meal Planning Well-balanced and portion-controlled meals are vital to the control of blood sugar levels and management of
More informationNUTRITION 101. Kelly Hughes, MS, RD, LD Texas Health Presbyterian Hospital Allen (972)
NUTRITION 101 Kelly Hughes, MS, RD, LD Texas Health Presbyterian Hospital Allen (972) 747-6149 KellyHughes@texashealth.org Alastair & Wendy Hunte Health & Wellness Coaches Nutrition Avenue (214) 509-8141
More informationSeptember 21, 18. If adaptations were made or activity was not done, please describe what was changed and why. Please be as specific as possible.
Washington State Snap-Ed Curriculum Fidelity for Continuous Improvement Lesson Assessment Tool for Food Smarts Workshop: Adult 5 week, 30 minutes Week 3 Identifying Sources of Unwanted Sugar and Salt Educator
More informationProfessor Popcorn Grade 3, Lesson 1: Visual 3:1A Professor Popcorn
Professor Popcorn Grade 3, Lesson 1: Visual 3:1A Professor Popcorn Professor Popcorn Grade 3, Lesson 1: Visual 3:1B Why We Eat 7 6 5 4 3 2 Hungry 1 Growth Stay healthy Professor Popcorn Grade 3, Lesson
More informationPart I: Summary of New Regulations on Nutrition for Group Child Care Services
NEW YORK CITY DEPARTMENT OF HEALTH AND MENTAL HYGIENE Part I: Summary of New Regulations on Nutrition for Group Child Care Services Effective Date: January 1, 2007 Effective January 1, 2007, Article 47
More informationYOU ARE WHAT YOU EAT. 2. Do you eat more packaged (frozen or canned) fruits & vegetables than fresh?
YOU ARE WHAT YOU EAT 1. Do you shop for food less frequently than every four days? 2. Do you eat more packaged (frozen or canned) fruits & vegetables than fresh? 3. Do you eat more cooked vegetables than
More informationHEALTHY EATING. What you need to know for a long and healthy life. March National Nutrition Month
HEALTHY EATING What you need to know for a long and healthy life March National Nutrition Month 890246 This presentation is for informational purposes only. Material within this presentation should not
More informationEating Healthy on the Run
Eating Healthy on the Run Do you feel like you run a marathon most days? Your daily race begins as soon as your feet hit the floor in the morning and as your day continues you begin to pick up speed around
More information8 Tips for Healthy Kids
Nutrition Handbook Written by: Nicole Marchand Aucoin, MS, RD Owner of Healthy Steps Nutrition Registered/Licensed Dietitian Certified Health Coach CrossFit Level 1 Trainer Certified Personal Trainer 8
More informationStep Up and Celebrate
Step Up and Celebrate Physical Activity Physical Activity Healthy Eating Goals Met Rewards Goals Met 1. 1. Handout 12-1 Healthy Eating Rewards 2. 2. 3. 3. 4. 4. 5. 5. 6. 6. Choose an appropriate reward
More information