Parents and Teachers

More than anyone else, parents and teachers shape the minds and health futures of future generations. We are working hard to build a nutrition toolbox that is significant resource to organizations like the National PTA and to all the local PTAs across the United States.

Healthy School Fundraising Solutions

Farmraiser

Ditch the junk food fundraising – and join the growing list of organization who are revolutionizing school fundraising and make your next fundraiser a Farmraiser.

School Food

School Food

LET’S GET REAL. PIZZA IS NOT A VEGETABLE.

We have to stop feeding junk food to our kids while they are in school. And, raising money for education by having our kids sell crappy food just doesn’t make sense!

Please consider this page as a School Food 101 Resource. There are many organizations working on this issue around the country. We want you to be familiar with some of the basic issues are involving school food and to share resources with you so you can take appropriate action in your own community.

Hopefully we can provide with a basic introduction to the complicated dimensions to school food – policies, issues, operational challenges, and resources available for transforming the impact of school nutrition.

CHANGE THE FOOD, CHANGE THE FUTURE

School nutrition is central to educational processes and outcomes, and not merely a peripheral or operational matter. As long as school nutrition is marginalized, the educational system will suffer a terrible deficit.

Study after study has shown that hunger interferes with the ability of children to absorb an education. Long-term malnutrition can interfere with brain development, but even short-term bouts of hunger are a problem. Children who do not get enough to eat are listless and withdrawn or irritable and hostile. They find it difficult to concentrate and are easily distracted. They get sick more often and miss school more frequently than well-fed children. They may act out in the classroom and thus interfere with the learning of other children. Experienced principals report that the first question they ask children referred for disciplinary reasons in the morning hours is “Have you had breakfast?” and the answer is usually “No.” A reduction in disciplinary referrals is the single most consistently reported impact of universal breakfast programs. Hunger is the enemy of education.

Free for All: Fixing School Food in America By Janet Poppendieck

Key Articles

Key Resource Organizations

School Food Bookshelf

The School Food Revolution: Public Food and the Challenge of Sustainable Development
The School Revolution: Public Food and the Challenge of Sustainable Development
School Lunch Politics: The Surprising History of America's Favorite Welfare Program (Politics and Society in Twentieth-Century America)
School Lunch Politics: The Surprising History of America’s Favorite Welfare Program
School Food Politics: The Complex Ecology of Hunger and Feeding in Schools Around the World. With a Foreword by Chef Ann Cooper (Global Studies in Education)
School Food Politics: The Complex Ecology of Hunger and Feeding in Schools Around the World
Lunch Money: Serving Healthy School Food in a Sick Economy
Lunch Money: Serving Healthy School Food in a Sick Economy
Lunch Wars: How to Start a School Food Revolution and Win the Battle for Our Children?s Health
Lunch Wars: How to Start a School Food Revolution and Win the Battle for Our Children?s Health
Lunch Lessons: Changing the Way We Feed Our Children
Lunch Lessons: Changing the Way We Feed Our Children
Food Nations: Selling Taste in Consumer Societies (Hagley Perspectives on Business and Culture)
Food Nations: Selling Taste in Consumer Societies
Free for All: Fixing School Food in America (California Studies in Food and Culture)
Free for All: Fixing School Food in America
Food in the USA: A Reader
Food in the USA: A Reader
Maybe we could do school food differently?
Here is what school food looks like in Japan!

 

 

 

How Sugar Affects Our Health

How does added sugar affect the health of our school communities?

Does your school have available processed foods in the form of snacks and beverages for purchase? The health of the school community (students, parents, teachers and staff) is at risk due to the effects of excess added sugar in the processed foods and beverages that are commonly found in school settings. Many schools communities are already promoting healthy lifestyles that include better food choices and exercise.

Why we should be concerned specifically about added sugar? Sugar is the most common additive in processed foods today and has become a major component in our daily diet without us realizing it.   Recent studies have implicated that excess consumption of sugar in our diets is associated with many metabolic diseases (such as type 2 diabetes, fatty liver disease, etc.) that today are common and worrisome, and are affecting our children as never before.

The following presentation will help you understand the problem and provides ideas for solutions. Let’s join forces to promote change starting with our school community.

Self-Guided Presentation Materials for “How Sugar Affects our Health”.

PowerPoint: English & Spanish

Talking Points: English & Spanish

Volunteer PTA Presentation Developer and Mentor: Patricia Caldera.

Talking Points - English - How Sugar Affects Our Health

Talking points of the presentation:

Slide 2

The Institute for Responsible Nutrition was founded in 2013 by Dr. Robert Lustig, a pediatric neuroendocrinologist, out of concern for what he was seeing in his practice: an epidemic of non-alcoholic fatty liver disease and type 2 diabetes in children—diseases that didn’t exist in children prior to 1980.

The IRN’s this year merged with the United States Healthful Food Council and its mission is to change the way the food is produced, marketed and distributed with the goal of ending food-related illness and promoting good health. The IRN’s approach is to provide the public with relevant, science-based nutrition information, to inform and equip consumers to demand change from the food industry.

Parents (as consumers) have the power to influence the food industry through how they choose to spend their dollars and by joining initiatives to effect policy change.

At home, parents are role models for healthy eating, but it can be difficult to define good nutrition due to marketing practices by the food industry, nutritional information changing overtime, and conflicting information about good nutrition.

Parents and the PTA are part of the solution to promote healthy eating habits in schools.

Slide 3

Why do we focus on sugar?

In this presentation you will learn about the following:

  • Some history about the use of sugar by the food industry- how it all started?
  • Where is the sugar in the food we eat?
  • How much sugar do we consume?
  • What happens when we eat sugar?
  • How sugar affects our health?
  • What can we do about it?

Slide 4

Lets start with some history:

  • In the 1970s, a low-fat trend started after the USDA made recommendations to lower fat in our diet, because fat was thought to contribute to cardiovascular diseases and obesity.
  • Food manufacturers responded by removing fat, especially saturated fat, from processed food, but doing so resulted in unappetizing products.
  • Manufacturers then added sugar to their recipes to make products more palatable and to prolong shelf life.
  • There were other advantages too: Sugar is cheap and profits increased for processed food manufacturers.

Slide 5

What is processed food?

If you walk in a supermarket most of what you see is processed food, in particular a store like a 7-11 that has mostly processed food.

Processed food is anything that comes in a bottle, or a bag, or a jar, or a can, or a box, or a wrapper, and it includes fast food and junk food. Processed food is any food that has been processed and has ingredients that have been added or removed.

Slide 6

Where is the sugar in the food we eat?

We can divide dietary sources of sugars into three categories:

  1. Unprocessed, whole foods. Real, natural food is food that has not gone through any processing. Nothing has been added or removed from it. Unprocessed foods that naturally contain sugar are: dairy products and plants (fruits, vegetables, grains, nuts and seeds). Naturally occurring sugars in whole, unprocessed foods are not concerning, because they are bound to fiber, which is the anti-dote to sugar.
  2. Natural sweeteners. There are some unprocessed foods that are concerning, and those are natural sweeteners, like honey and maple syrup. Their sugars, while not added by man, are free sugars, meaning unbound to fiber. Free sugars in honey and maple syrup are concerning, because without fiber, they have the same effects in the body as added sugar.
  3. Processed food. Processed food is food that has passed through some process to add or take away something from it with the purpose to preserve it, make it last longer, or improve flavor and appeal. At least 74 percent of all processed foods contain added sugar for the reasons mentioned above. Additionally, processing commonly removes fiber from a food. Many processed foods have both their fiber removed (remember: fiber the anti-dote to sugar) and sugar added. Others have added sugar, but the fiber isn’t removed. Still others have no added sugar, but their fiber is removed, producing free sugars. The classic example is 100 percent juice. Manufacturers do not add sugar to 100 percent juice, but they remove all fiber from fruit to make juice. The result is free sugar, which again, has the same effects in the body as added sugar.

Slide 7

How much sugar is added?

Naturally occurring sugars in whole, unprocessed foods are not concerning, because they are bound to fiber, which is the anti-dote to sugar.

In plain sight: High content – 40 percent or more

Beverages: sodas, sports drinks, fruit juices, energy drinks, coffee and tea drinks, and alcohol; Desserts: ice cream, cake, pastries, cookies, popsicles, Jell-O, etc.

Masquerading as “health foods”: smoothies, preserves, and flavored yogurt.

In hiding: Lower content ~10 percent

Processed foods you might not suspect: canned foods (soups, beans, etc.), salad dressing, pasta sauces, ketchup, cereals, granola, pizza, cured meats, packaged bread, peanut butter, macaroni & cheese, etc.

Slide 8

It gets difficult to find added sugar in processed food, because the food industry disguises it as many different names—up to 56 names! Here are some of them.

Slide 9

How much sugar are we eating?

The average consumption of sugar per person per year has increased form ~40 pounds a year in 1950 to 90 pounds per year presently!!

Slide 10

How did we get to 90 pounds of sugar per person per year?

One of the major contributors to this increase has been the increase in portion sizes of sugary drinks and foods.

Before 1960 the available soda size was only 6 to 8 ounces. Presently we have soda size up to 44 ounces!! Per drink went from~5 teaspoons to 32 teaspoons!!

The hamburger went from 333 calories to 590 calories but you might be thinking where is the sugar there? In the bun, the ketchup and the cheese.

Slide 11

In addition to the increase in portion size there is added sugar in most processed foods even in some that you would not expect like spaghetti sauce!

Lets look at these examples. Just for reference since this graphic shows grams of sugar, a teaspoon of granulated sugar is equivalent to 4 grams of sugar. Also the serving sizes shown here may be less than the serving sizes most people eat. You can see how easy is to consume large amounts of sugar without noticing.

Let’s try something. Think of a meal you had yesterday either lunch or dinner and think about if there was anything that you ate that had or might had added sugars.

Slide 12

Hello I am Dr Sweetstuff

  • C’mon, lighten up! Sugar is your friend

Translation: sugar is good for business!

  • Don’t blame sugar – just eat less and exercise more

This is a myth, it is not that simple.

  • A calorie is a calorie folks – get over it!

Another myth, our body needs a balanced good nutrition to be healthy and not just 2000 calories a day regardless of where they come from.

  • Imagine life without sugar! It’s no fun.

There was a time when dessert was special. That was fun! Today we can eat dessert many times a day and that is not fun anymore.

  • Sugar is a nutrient you know!

Myth you can survive without eating any added sugar.

  • Sugar comes from plants. It should be part of a healthy plant-based diet!

Not all products from plants are healthy: Nicotine for example

Slide 13

How about fruit juice? It is healthy, right?

If you eat one medium orange, you would be consuming 3 tsp. of sugar and 3.1 grams of fiber.

On the other hand, if you drank an 8 ounces glass of orange juice, you would be consuming about 10 teaspoons of sugar and no fiber!

Why is fiber important? Remember: fiber is the anti-dote to sugar. FIBER is our “health ally.” Fiber slows the adsorption of sugars and helps us feel full therefore we eat less.

Would you eat 3-4 oranges at once? Probably you would not.

Additionally, large container sizes of juice promote consumption of more than just 8 ounces.

Slide 14

All cells in our bodies use a sugar called glucose for energy. We commonly get glucose from food, but glucose is so important our body will make it if we don’t eat it.

All natural sugars and starchy foods are natural sources of glucose. Processed food is an adulterated and major source of glucose, with its added sugars and free sugars.

When we eat added sugar or free sugar it gets broken down by digestion into glucose and fructose. Both of these sugars are absorbed into the bloodstream.

Glucose acts as a signal to the pancreas to produce insulin. Insulin is a hormone that transports glucose into cells for use as energy. When we eat too much sugar, there is an excess of glucose in the blood and insulin has to be produced in large amounts. When that happens, insulin escorts glucose into fat cells. If this happens chronically, obesity develops.

In addition, a high insulin level prevents another hormone, leptin, from doing its job. Leptin normally tells our brain that we are full and should stop eating, thus producing satiety. When insulin is high, the brain doesn’t get leptin’s message, and so the eater doesn’t feel full or satisfied by the meal and eats more than they normally would.

Another consequence of high insulin is that cells of the body that normally respond to it start ignoring it (much like the villagers ignored the boy who cried wolf). This state of high insulin with cells that aren’t receptive to it is called insulin resistance, a major contributor to metabolic disease.

Producing excess insulin is exhausting to the pancreas. Eventually, the pancreas can’t keep up with the amount of insulin that needs to be produced to manage the amount of glucose in the blood and compensate for insulin resistance. Glucose, therefore, remains too high. Chronically high blood glucose then results in type 2 diabetes.

Fructose, the other half of sugar, goes to the liver to be metabolized. The liver is the only organ in the body that can metabolize fructose. When fructose is absorbed in large quantities (after consuming added sugar or free sugar), the liver gets overwhelmed and converts fructose to fat. This fat makes the liver fatty (non-alcoholic fatty liver disease), makes the liver insulin resistant (further contributing to the development of diabetes), and contributes to the development of cardiovascular disease by increasing cholesterol and triglyceride levels and producing uric acid, which causes hypertension.

Slide 15

What is metabolic disease?

  • Diseases that develop when the body metabolizes food to fat. Processed food with excessive amounts of sugar is a major contributor to metabolic disease.
  • Diseases include: type 2 Diabetes, non-alcoholic fatty liver disease, cardiovascular disease, polycystic ovary disease, some cancers, and some dementias. There are also risk factors for diseases that are metabolic in nature, including insulin resistance, high cholesterol, high triglycerides, high blood pressure, and obesity.
  • Metabolic diseases account for 75 percent of all diseases.
  • Up to 40 percent of normal weight people have the same diseases of obesity.
  • Obesity is a type of malnutrition.
  • These diseases could be prevented and reversed when eating properly.

Slide 16

How can we avoid the sugar overload? Yes, there are strategies that we can use:

  • Eat whole, natural foods, not processed foods.
  • Eating whole fruits limits the intake of sugar naturally, because whole foods contain fiber that fills us up and slows down de absorption of sugars.
  • Whole, natural foods are high in fiber and low in sugar – vegetables, legumes, grains, and nuts.
  • Processed foods are low in fiber and high in sugar. Read the label if sugar is the first or second ingredient think of your liver and pancreas!
  • Avoid sugary beverages including fruit juices and sweetened milk!
  • Limit desserts to a special treat once a week.
  • Eat regularly and eat fruits or nuts as snack.
  • Join the 10 Day Real Food Challenge!

Slide 17

Here is a graphic that might help you start.

Here we have 18 packages of 5 pounds of sugar (90 pounds) per person per year.

Approximately 7 of those packages of sugar come from sugary beverages – Eliminate them!

Cutting sugary pastries and sugary cereals in half will count for 4 packages.

Eliminate non-fat salad dressing and fruit-flavored yogurt, and that will count for 3 more packages

18 – 7 – 4 – 3 = 4 packages or 20 pounds of sugar or a reduction of 70 pounds of sugar per person per year.

Slide 18

Let’s not be sugar donkey’s!

Slide 19

But, can we eat any sugar at all?

  • According to the American Heart Association the maximum daily amount of added sugar we should eat is:
  • Man – 36 grams per day or 9 teaspoons – ~30 pounds per year
  • Women – 24 grams per day or 6 teaspoons – ~20 pounds per year
  • *Children – <25 grams per day or ~6 teaspoons or – ~ 20 pounds per year

*Children includes 2-18 years; Children 2 and under should not consume any added sugars.

Which is difficult to achieve with the foods we have available.

For example, one cup of low-fat vanilla yogurt has 34 grams of total sugar. Of the total sugar, 19 grams have been added while 15 grams are naturally-occurring in milk (derived by comparing total sugar of sweetened yogurt to total sugar of unsweetened yogurt). That’s nearly 5 teaspoons of added sugar, which exceeds the AHA’s daily limit for children and nearly exceeds the recommendation for women!

You are better off with a whole, plain yogurt that has no sugar added, and the fat is actually not a problem!

Slide 20

What can parents do?

  • Start at home – Parents are the best role models at home for healthy eating habits.
  • At the store – Choose processed foods carefully. Your shopping can change the food industry practices.
  • See that your school participates in programs that ensure every child has access to nutritious food since local school authorities do make the specific decisions about what food to serve and how it is prepared.
  • Partner with the IRN that actively seeks to provide science based nutrition information through a variety of educational programs, strategies and resources.
  • Work with your school to ensure classroom parties and school events serve only nutritious food.
  • Work with your school to eliminate sweetened beverages and sweetened treats from school and school events.

Slide 21

What you can do now!

Slide 20

Notes about an interactive presentation

Talking Points - Spanish - El Azúcar: ¿Cómo afecta Nuestra Salud?

Imagen 2

El Instituto por Nutrición Responsable (IRN) fue fundado en 2013 por el Dr. Robert Lustig, un pediatra neuroendocrinologo, preocupado por lo que estaba viendo en su consultorio: una epidemia de enfermedades de hígado-graso y diabetes tipo 2 – enfermedades que no existían en niños antes de 1980.

La misión de IRN es de cambiar la manera de como los alimentos son producidos, comercializados y distribuidos con el objetivo de eliminar las enfermedades relacionadas con la alimentación y promover la buena salud. El enfoque de la IRN es proporcionar al público información nutricional relevante, basada en la ciencia, y así dotar a los consumidores con información para exigir un cambio de la industria alimentaria.Los padres (como consumidores) tienen el poder de influenciar la industria alimenticia a través de la forma en que eligen sus compras de alimentos y uniéndose a iniciativas para lograr un cambio de política .En casa, los padres son los modelos para una alimentación saludable, pero puede ser difícil definir una buena nutrición debido a las prácticas de comercialización de la industria alimenticia, la información nutricional que cambia con el tiempo y la información contradictoria sobre la buena nutrición.El PTA es parte de la solución para promover hábitos alimenticios saludables en las escuelas.

Imagen 3

¿Porque el enfoque en el azúcar?En esta presentación, usted aprenderá acerca de lo siguiente : Un poco de historia sobre el uso del azúcar en la industria alimenticia- cómo empezó todo ? —  ¿Dónde está el azúcar en los alimentos que comemos ? —  ¿Cuánto azúcar consumimos ? —  ¿Qué pasa cuando comemos azúcar? —  ¿Cómo el azúcar afecta a nuestra salud ?—  ¿Qué podemos hacer al respecto ?

Imagen 4

Vamos a empezar con un poco de historia: —  En la década de 1970, la tendencia a la comida “baja en grasa” comenzó después de que el USDA hizo recomendaciones para reducir la grasa en nuestra dieta, ya que se creía que la grasa contribuía a las enfermedades cardiovasculares y la obesidad .—  Los fabricantes de alimentos respondieron mediante la eliminación de la grasa de los alimentos procesados, especialmente grasas saturadas, pero al hacerlo resultaron productos poco apetecibles . —  Luego los fabricantes añaden azúcar a sus recetas para hacer productos más agradable al paladar y para hacer que duren mas tiempo.—  Había también otras ventajas : El azúcar es barato y las ganancias aumentaron para los fabricantes de alimentos procesados .

Imagen 5

¿Qué son los alimentos procesados? Si entras en un supermercado la mayor parte de lo que se ve es alimentos procesados, en particular, en una tienda como “7-11” que vende solo productos procesados.Los alimentos procesados es todo lo que viene en una botella, o una bolsa, o un frasco, o una lata, o una caja, o una envoltura, y incluye comida-rápida y comida-basura. Los alimentos procesados son cualquier alimento que ha pasado por un proceso donde ingredientes han sido añadidos o eliminados.

Imagen 6

¿Dónde está el azúcar en los alimentos que comemos? Podemos dividir las fuentes dietéticas de azúcares en tres categorías: A.     Alimentos naturales, enteros no-procesados: Son alimentos naturales que no ha pasado por ningún tipo de procesamiento. Nada se ha añadido o eliminado de ella. Los alimentos no elaborados que naturalmente contienen azúcar son: productos lácteos y plantas (frutas, verduras, granos , nueces y semillas). Los azúcares naturales en los alimentos enteros, sin procesar, no son preocupantes porque están unidos a la fibra, que es el antídoto al “azúcar libre”.

  1. Edulcorantes naturales. Hay algunos alimentos no procesados que son preocupantes, y esos son los edulcorantes naturales, como la miel y jarabe de agave. Sus azúcares son “azúcares libres”, es decir, no unidos a la fibra. Los “azúcares libres” en la miel y jarabe de arce son preocupantes , ya que sin la fibra, tienen los mismos efectos en el cuerpo como el azúcar añadido.
  2. Alimentos procesados. Los alimentos procesados son los alimentos que ha pasado por algún proceso para agregar o quitar algo de ellos con el fin de conservarlos, hacer que duren más tiempo, y mejorar o aumentar el sabor y el atractivo . Al menos 74 por ciento de todos los alimentos procesados contienen “azúcar añadida” por las razones mencionadas anteriormente. Además, el procesamiento frecuentemente elimina la fibra de muchos alimentos. En muchos alimentos durante el procesamiento hay ambos: la eliminación de la fibra (antídoto de azúcar) y la adición de azúcar (“azúcar libre”).

Imagen 7

¿Qué cantidad de azúcar se añade?

Los azúcares naturales en los alimentos enteros, sin procesar no son preocupantes, porque están unidos a la fibra, que es el antídoto al azúcar.

A la vista de todos: De alto contenido – 40 por ciento o más

Bebidas: refrescos, bebidas deportivas, jugos de frutas, bebidas energéticas, café y té con azúcar, bebidas alcohólicas.

Postres: Helado, pastel, pastelillos, galletas, helados de agua, gelatina, etc.

Haciéndose pasar por “alimentos saludables”: batidos de frutas, mermeladas y yogur con sabor .

A escondidas: De menor contenido ~ 10 por ciento.

Los alimentos procesados que ni se sospechan: alimentos enlatados (sopas, frijole , etc.), aderezos para ensaladas, salsas para pasta, salsa de tomate, cereales, granola, pizzas , carnes curadas, pan de caja, mantequilla de maní, macarrones con queso, etc.

Imagen 8

No es fácil encontrar el azúcar añadido en los alimentos procesados, ya que la industria alimenticia le disfraza como muchos nombres diferentes, hasta 56 nombres! Éstos son algunos de ellos.

Imagen 9

¿Cuanta cantidad de azúcar estamos comiendo?

El consumo medio de azúcar por persona por año se ha incrementado de ~ 40 libras al año en 1950 a 90 libras por año en la actualidad!!

Imagen 10

¿Cómo hemos llegado a 90 libras de azúcar por persona por año?

Uno de los principales contribuyentes a este incremento ha sido el aumento en el tamaño de las porciones de bebidas azucaradas y alimentos .

Antes de 1960, el tamaño de refresco disponible era sólo de 6 a 8 onzas . En la actualidad tenemos refresco con un tamaño de hasta 44 onzas !! Por bebida la cantidad de azúcar pasó de ~ 5 cucharaditas a 32 cucharaditas !!

La hamburguesa fue de 333 calorías a 590 calorías, pero usted podría estar pensando donde esta el azúcar allí? En el pan, la salsa de tomate y el queso.

Imagen 11

Además del aumento de tamaño de las porciones hay azúcar añadida en la mayoría de alimentos procesados, incluso en algunos alimentos donde no se espera esperar como la salsa de espagueti!

Veamos estos ejemplos. Como referencia, ya que este gráfico muestra gramos de azúcar, una cucharadita de azúcar granulada es equivalente a 4 gramos de azúcar. También los tamaños de las porciones que se muestran aquí pueden ser menores que los tamaños de las porciones que la mayoría de la gente come. Usted puede ver lo fácil es consumir grandes cantidades de azúcar sin darse cuenta.

Vamos a intentar algo. Piensen en una comida que tomo ayer, el almuerzo o la cena y piensen si había algo que comió que tuvo o pudo tener azúcares añadidos.

Imagen 12

¿Y el jugo de fruta? Es saludable, ¿verdad?

Si usted come una naranja de tamaño mediano, esta consumiendo 3 cucharaditas de azúcar y 3.1 gramos de fibra. Por otro lado, si usted bebe un vaso de 8 onzas de jugo de naranja, estará consumiendo aproximadamente 10 cucharaditas de azúcar y nada de fibra! ¿Por qué es importante la fibra? Recuerde: la fibra es el antídoto al azúcar. La fibra es nuestro “aliado de la salud. ” La fibra retarda la absorción de azúcares y ayuda a sentirnos llenos y por lo tanto, comemos menos. Comerías 3-4 naranjas a la vez? Probablemente no.

Además, los grandes tamaños de los envases de jugo contribuyen el consumo de más de sólo 8 onzas.

Imagen 13

Todas las células de nuestro cuerpo utilizan un azúcar llamado glucosa para obtener energía. Normalmente obtenemos glucosa de los alimentos, pero la glucosa es tan importante que nuestro cuerpo la hace si no la comemos. Todos los azúcares naturales y los alimentos ricos en almidón son fuentes naturales de glucosa. Los alimentos procesados son una fuente excesiva de glucosa, con sus azúcares añadidos y azúcares libres. Cuando comemos azúcar, no importa su fuente, se descompone por la digestión en glucosa y fructosa. Ambos azúcares son absorbidos rápidamente en el torrente sanguíneo. Veamos que pasa con cada una.

La glucosa actúa como una señal al páncreas para producir insulina. La insulina es una hormona que transporta la glucosa a las células para su uso como energía. Cuando comemos demasiado azúcar, hay un exceso de glucosa en la sangre y la insulina tiene que ser producida en grandes cantidades. Cuando eso sucede, la insulina lleva la glucosa a las células grasas.

Además, un nivel alto de insulina impide que otra hormona, la leptina, haga su trabajo. La leptina normalmente le dice a nuestro cerebro que estamos llenos y debemos dejar de comer, lo que produce sensación de saciedad. Cuando la insulina es alta, el cerebro no recibe el mensaje de leptina , por lo que el comensal no se siente lleno o satisfecho por la comida y come más de lo que normalmente lo haría. Si esto sucede crónicamente da lugar a la obesidad

Otra consecuencia de la insulina alta es que las células del cuerpo que normalmente responden a esta empiezan a ignorarlo (al igual que los aldeanos ignoraron el pastorcito mentiroso). Este estado de la insulina alta con células que no son receptivos es lo que se llama resistencia a la insulina, un importante contribuyente a la enfermedad metabólica .

La producción de exceso de insulina es agotador para el páncreas. Eventualmente, el páncreas no puede mantener la cantidad de insulina que debe ser producido para manejar la cantidad de glucosa en la sangre y compensar la resistencia a la insulina. La glucosa, por lo tanto, sigue siendo demasiado alta. Crónicamente altas cantidades de glucosa en la sangre resultan en la diabetes tipo 2 .

La fructosa, la otra mitad de azúcar, va al hígado para ser metabolizado . El hígado es el único órgano en el cuerpo que puede metabolizar la fructosa. Cuando la fructosa se absorbe en grandes cantidades, el hígado se abruma y convierte la fructosa en grasa. Esta grasa hace que el hígado graso (enfermedad no-alcohólica de hígado graso), hace resistente a la insulina hepática (que contribuye aún más al desarrollo de la diabetes) y contribuye al desarrollo de enfermedades cardiovasculares mediante el aumento de los niveles de colesterol, de triglicéridos y la producción de ácido úrico, que provocan hipertensión.

Imagen 14

¿Qué es la enfermedad metabólica ?

Las enfermedades que se desarrollan cuando el cuerpo metaboliza los alimentos en grasa. Los alimentos procesados con cantidades excesivas de azúcar son un importante contribuyente a la enfermedad metabólica.

Las enfermedades incluyen: La diabetes tipo 2, enfermedad de hígado graso no-alcohólica, enfermedades cardiovasculares, enfermedad de ovario poli quístico, algunos tipos de cáncer, y algunas demencias. También hay factores de riesgo para las enfermedades que son de naturaleza metabólica, incluyendo resistencia a la insulina, colesterol alto, triglicéridos altos, hipertensión arterial y la obesidad.

Las enfermedades metabólicas representan el 75 por ciento de todas las enfermedades.

Hasta el 40 por ciento de las personas de peso normal tienen las mismas enfermedades de la obesidad.

La obesidad es un tipo de desnutrición.

Estas enfermedades se pueden prevenir y revertir al comer adecuadamente.

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¿Cómo podemos evitar el exceso de azúcar ? Sí, hay estrategias que podemos utilizar:

  • Comer alimentos naturales, alimentos integrales no procesados.
  • Comer frutas enteras limita la ingesta de azúcar de forma natural, ya que los alimentos integrales contienen fibra que nos llena y evita un poco de azúcar se absorba.
  • Alimentos naturales enteros son altos en fibra y bajos en azúcar – verduras, legumbres, cereales y frutos secos .
  • Los alimentos procesados son bajos en fibra y alto contenido de azúcar. Lea la etiqueta si el azúcar es el primer o segundo ingrediente de reflexión de su hígado y el páncreas!
  • Evitar las bebidas azucaradas los jugos de frutas y leche azucarada!
  • Limite los postres a un tratamiento especial una vez a la semana.
  • Coma con regularidad y comer frutas o frutos secos como aperitivo.
  • unirse a los 10 días verdadero desafío comida!

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Aquí es un gráfico que podría ayudarle a empezar.

Aquí tenemos 18 paquetes de 5 libras de azúcar (90 libras) por persona por año. Aproximadamente el 7 de esos paquetes de azúcar provienen de las bebidas azucaradas – Elimínelos! Si reduce el consumo de pasteles azucarados y cereales azucarados en la mitad contará para eliminar 4 paquetes. Si elimina el aderezo sin grasa para ensaladas y el yogur con sabor a frutas, eso contará por 3 paquetes mas. A 18 le quitamos – 7 – 4 – 3 = 4 paquetes o 20 libras de azúcar. Esto es una reducción de 70 libras de azúcar por persona por año!

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Pero, ¿podemos comer algo de azúcar?

De acuerdo con la Asociación Americana del Corazón la cantidad diaria máxima de azúcar añadido que debemos comer es:

Hombres – 9 cucharaditas o 36 gramos por día – ~ 30 libras por año

Mujeres – 6 cucharaditas o 24 gramos por día – ~ 20 libras por año

Niños – 3 cucharaditas o 12 gramos por día – ~ 10 libras por año

Lo cual es difícil de lograr con los alimentos que tenemos disponibles.

Por ejemplo, una taza de yogur bajo en grasa de vainilla tiene 34 gramos de azúcar total. Del total de azúcar, 19 gramos, se han añadido y 15 gramos son de origen natural en la leche (derivado mediante la comparación de azúcar total de yogur endulzado con azúcar total de yogur sin azúcar ). Esto es cerca de 5 cucharaditas de azúcar añadido, lo que excede el límite diario de la AHA para los niños y casi supera la recomendación para las mujeres!

Está mejor comer yogur natural de leche entera que tiene azúcar añadido y la grasa en realidad no es el problema!

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¿Qué puede hacer la asociación de padres y maestros?

  • Empezar en casa – Los padres son los mejores modelos de conducta en el hogar para los hábitos alimenticios saludables .
  • En la tienda – Elija alimentos procesados con cuidado. Sus decisiones en compras puede cambiar las prácticas de la industria alimentaria.
  • En la escuela – Asegúrese de que su escuela participa en programas que garanticen que todos los niños tengan acceso a alimentos nutritivos ya que las autoridades escolares locales toman las decisiones específicas sobre qué alimentos se sirven y cómo se preparan.
  • En la escuela – Asegúrese que en las fiestas en los salones y en los eventos de la escuela sólo sirven comida nutritiva .
  • En la escuela – Eliminar las bebidas azucaradas en los eventos de la escuela y en la escuela.
  • Asociarse con el IRN que busca activamente proporcionar información nutricional basada en la ciencia a través de una variedad de programas educativos, estrategias y recursos.

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Lo que puede hacer ahora!

  • Participar en el 10 Día verdadero desafío Alimentos
  • Utilice la Caja de herramientas de Nutrición
  • Visita nuestros sitios web y aprender mucho más :
  • responsiblefoods.org
  • realfoodchallenge.me
  • nutritionhub.org

 

 

 

 

 

Bring Back the Kitchens to Schools and Classrooms

Mobile Kitchens and Model Programs Provide Essential Context for Teaching Nutrition in the Classroom

Nutrition textbooks will tell you need to eat your fruits, vegetables, whole grains, proteins, etc…, but textbook education does not teach children the essential lessons of living healthy and eating well. There is something powerful and life changing when children are given hands on education that is fun and applicable to their lives. To illustrate this point, a coach does not teach athletes how to perform by means of a textbook and chalkboard. There is some of that, but the real essence of learning comes when athletes practice and perfect their sport, working together as a team. The same principle should be used to teach children about health and nutrition.

Wolfram Alderson, a lifelong advocate for food system change, and Executive Director for the Institute for Responsible Nutrition, states: “When teaching nutrition, context is everything. You simply shouldn’t teach nutrition just from books. Separating real life food experiences from nutrition has a name: [cm_tooltip_parse]nutritionism[/cm_tooltip_parse] – essentially the idea of reducing nutrition to abstractions and constituents and approaching food as if it is simply a sum of many parts. Nutrition must be taught holistically – in the context of real food – or you end up believing that food can come from factories and chemistry labs. Nutritionism is why there are over 10,000 items approved to be added to our food supply, and most of them are not food, but rather processed food additives. Do we really want to eat Butylated Hydroxyanisole?  It is approved to be in our food (Generally Regarded as Safe), so it is likely we are eating it already. The point is that when you separate the ideas of nutrition and food, it becomes possible to turn your food supply into a chemical dump ground. Context is everything.”

Most kids today do not know where food comes from, how to cook, live well and eat healthy. The modern American food landscape is flooded with meaningless labels such as “low-fat” and “low carb” – essentially jargon that the processed food industry uses to market unhealthy products. If it has a label, it is a “warning label.” We know that “a calorie is not a “calorie,” and macronutrient ratios and “energy balance” issues are not at the heart of the problem. Marketing schemes and conflicting opinions that distort the meaning of good nutrition, and consumers are flooded with misinformation which limits the ability to live well and eat healthy. Unfortunately, many processed foods contain excessive amounts of sugar and unhealthy “food additives” that sabotage satiety signals and taste buds, which causes millions of people to be addicted to foods that create metabolic dysfunction and chronic disease.

It is becoming a mind boggling task to maneuver through the deceptions of food marketing and what it means to eat well.

So what would be the best way to teach students nutrition in the right context and still fulfill the standards of the Common Core? …Cooking! Cooking provides a medium for nutrition education, knowledge of where food comes from (and should not come from), skills to prepare wholesome meals, and trains the palate to crave healthy foods. But, how do we bring the kitchen to the classroom?

charlie_cart.jpgCarolyn Federman, Founder of Charlie Cart, says “Cooking provides an ideal platform to illustrate and reinforces science, math, literacy and cultural studies. In the Charlie Cart curriculum, each lesson is connected to an academic subject, including Common Core English Language Arts and Math, and Next Generation Science standards. The academics are integrated into the cooking activity, and a specific concept is reinforced throughout the lesson. For example, with herb scones, students learn why it is important to blend flour and leavening completely when making dough.”

Carolyn Federmen founded the Charlie Cart project to create a Carolyn_Federmen.pngmobile kitchen designed for classroom teaching. The Charlie Cart project integrates cooking/nutrition curriculum into the Common Core standards, and the pilot schools have already seen dramatic results in the children’s behavior, attendance, and willingness to try new foods. After great success with their pilot schools, the Charlie Cart project officially launched January 2016. Federman and her team have worked hard to make the Charlie Cart curriculum easy and applicable for teachers and fun and engaging for the children. Federman says “the introduction of ingredients is a key part of the lessons and is a time when teachers and students can make connections to current events, personal stories, health and environment, and academic studies.”

IMG_2803.JPGCindy Gershen, a successful chef and restaurant owner, founded the Wellness City Challenge and has created a very effective program for teaching nutrition and cooking at Mt. Diablo High School. In the program, Sustainable Hospitality & Tourism, students cook nutritious meals for the faculty and themselves for breakfast and lunch. Gershen sees dramatic changes in her kids, “they become advocates of healthy eating.” The Mt. Diablo students have even gone to the nation’s capital to present their project—Pathways to Healthy Living, a nutrition curriculum designed to promote change in the way Americans eat. Gershen’s program eliminates sugary processed foods and provides only wholesome fresh foods to train the student’s palate to crave what is healthy and nutritious for their body. Nutrition and cooking education empowers individuals, and gives them the freedom to live healthy. Gershen’s program is not about dieting, but simply living well; living well in such a way that it benefits of the environment, community, and individual.

Steven-Ritz-400x242.jpegStephen Ritz, a teacher in Bronx, New York, provides another exceptional testimony of how fun and hands on nutrition education not only gives the kids knowledge, but changes their lives. Ritz started the Green Bronx Machine as an after-school program for high school students, which has evolved into K-12+ model that is fully integrated into the core curriculum.  The Green Bronx Machine has had amazing success with kids learning lifelong skills of growing sustainable gardens and kids enjoying healthy community grown foods. The Green Bronx machine has just launched the  National Wellness Center, which includes a mobile kitchen made by Stephenson Custom Case equipped with sinks, cabinets, refrigerator, and the essentials of a normal kitchen.

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Stephenson Custom Case Mobile Kitchen

The National Wellness Center seeks to give students the resources, education and tools they need to become healthy themselves and then to expand their skills knowledge and abilities among their family and communities.

The kids learn to apply their nutrition knowledge and cooking skills to everyday life when teachers use the mobile kitchen or a kitchen classroom. This hands-on dynamic education is fun and inspires the students to want to learn more and apply their knowledge. Together, knowledge and skills equip these students to change the standard American diet (or SAD diet) in their family and community.

These are just a few examples of efforts in the U.S. to teach nutrition in the context of cooking with real food. Stay tuned for more features on model solutions for teaching nutrition.

Ali_Van_Zandt.pngAuthor and Nutrition Ambassador: Alexandria Van Zandt graduated from UC Davis with a BS in clinical nutrition and is an Ambassador for the Institute for Responsible Nutrition and the Nutrition Toolbox. She is passionate about nutrition physiology and wants to find better ways to personalize nutrition based on the individual’s needs.