MF3085 Subtract the Sugar - KSRE Bookstore
Transcript of MF3085 Subtract the Sugar - KSRE Bookstore
Materials • Accesstooutsideareatorun
around• Dryeraseboardor
chalkboard• Pencilsforparticipants
Subtract the Sugar Learner ObjectivesParticipantswillbeableto:
• understandanddefineaddedsugars;
• identifyfoodproductswithaddedsugars;and
• identifyonegoaloractiontoreduceaddedsugarsinthediet.
Discussion1. What are added sugars?
• Sugarcanoccurnaturallyorbeaddedtofoods.• Naturallyoccurringsugarscanbefoundinfruitormilk.Forexample,
thesweettasteyouexperiencewheneatingwatermeloncomesfromthenaturalsugarinthefruit.Sugarisnotaddedtothewatermelontomakeittastesweet.
• Youmightsometimeshearsugarsreferredtoascomplexcarbohydrates.Complexcarbohydratesarehealthierthansimplecarbohydratesbecausecomplexcarbohydratestakelongertobreakdowninthebodyandcreateaconsistentlevelofenergyrelease.Fruits,vegetables,andgrainsarefoodscontainingcomplexcarbohydrates,whilecookies,soda,andcandiesarefoodscontainingsimplecarbohydrates.
•Addedsugars,alsocalledsimplecarbohydrates,aresugarsandsyrupsaddedtofoodsorbeverageswhentheyareprocessedorprepared.Forexample,thesweettasteofsodapopisfromaddedsugars.Sugarmustbeaddedtothesodatomakeittastesweet.
2. What foods contain added sugars?• sodas,energydrinks,sportsdrinks,andfruitdrinks• candies,cakes,andcookies• piesandcobblers• pastriesanddonuts• dairydesserts• yeastbreads• ketchup
3. Why is sugar added to foods?• Toenhanceflavor,texture,andcolor.• Topreservefoodssuchasjamsandjellies.• Tohelpbreadtorise.
4. Is added sugar bad for me?• Sugarsareaddedtosomanyfoodsandbeveragesthatyouareoften
unawareyouareeveneatingthem.Addedsugarscanbeunhealthyifyoueattheminlargeamounts.
• Eatinglargeamountsofaddedsugarsprovidesextracaloriesthatarelowinnutritionalvalue.Eatingfoodsthatcontainalotofaddedsugarversusnutritiousfoodscanpreventthebodyfromgettingmanyoftheimportantvitaminsandmineralsitneeds.
• Extracaloriesfromaddedsugarsmayalsoincreasetheriskofbecom-ingoverweightorobese.
• Therearemanyrisksandcomplicationsassociatedwithobesity,suchasincreasedriskofheartdisease,highbloodpressure,diabetes,breathingproblems,andtroublesleeping.
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5. What are the limits for added sugar?
Age and Gender Total Daily Calorie Needs
Daily Limit for Empty Calories
Daily Limit for Added Sugar Calories
Daily Limit for Total Grams of Added Sugar
Boys9to13 1,800 160 80 20Boys14to18 2,200 265 132 33Girls9to13 1,600 120 60 15Girls14to18 1,800 160 80 20
Thechartaboveshowsthetotalcalorieneedsforgirlsandboysbasedontheirage.Italsoshowsthenumberofemptycaloriesandgramsofsugarthatcanbeeatenbasedonageandgender.Nomorethan5percentto15percentofdailycaloriesshouldcomefromemptycalories.Approximatelyhalfoftheemptycaloriesinyourdietcancomefromaddedsugarsandtheotherhalfcancomefromsolidfats.
Trytodecreaseemptycalorieintakefromaddedsugarsbychoosingnatu-rallysweetfoods,suchasfruits.
Caloriesthatcontainnonutrientsarecalledemptycalories.Addedsugarsandsolidfatsareemptycaloriesbecausetheyprovidethebodywithminimaltononutrients.
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6. Finding added sugars on a Nutrition Facts label.Youcanfindaddedsugarsinthelistofingredientsonfoodlabels.Mostofthetime,fooditemsthatdonothaveafoodingredientlabel,suchasfruitsandvegetables,donotcontainaddedsugars.FindtheaddedsugarsinLuckyCharmscerealontheLuckyCharmsfoodingredientlabelandthelistofaddedsugarsprovidedonthere-sourcesheet(page6).• Intheingredientsectionofthelabel,youcanseethreedifferentsug-
arsaddedtothecereal:sugar,dextrose,andcornsyrup.YoualsocandeterminethetotalgramsofsugarsinoneservingofLuckyCharmsbylookingatthenutritionlabel.• Underneathgramsofcarbohydrates,differenttypesofcarbohydrates,
suchasfiber,sugar,andothercarbohydratesarelisted.Inthiscase,lookatthelinethatsays“sugars.”Thislinecouldbereferringtonaturallyoccurringsugarsoraddedsugars.Theonlywaytotellifaproducthasaddedsugarsisbyreadingtheingredientlist.
• One¾-cupservingofLuckyCharmscontains11gramsofsugars.However,mostpeoplewouldprobablyeattwoservings,sothegramsofsugarswouldbe22grams.
Whenreadingnutritionfactslabels,paycloseattentiontoservingsizes.Abottleofsodamayhavetwoservingspercontainer.Inthatcase,youwouldhavetodoubleallofthenutritioninformationifyoudrankthewholebottle.
7. Making healthier choices to avoid too much added sugar.• Trytoeatonlyoneortwoitemsadaythatcontainaddedsugars.• Eatapplewedgesorwatermelonslicesinsteadofcookiesandcakes.•Drinkwaterorlow-fatmilkwithyourmealsinsteadofsodaor
fruitjuice.• Eatfoodsfromallthedifferentfoodgroups.• Youdon’thavetoeliminatefoodswithaddedsugarsfromyourdiet;
youjusthavetoremembernottoconsumetoomanyofthem.• Exercisecan’thelpyouavoidsugar,butmoreexercisecanhelpyou
burnextracalories.
Lucky Charms
Ingredients:Whole grain oats, marshmallows (sug-ar, modified corn starch, corn syrup, dextrose, gelatin, calcium carbonate, Yellows 5 & 6, Blue 1, Red 40, artificial flavor), sugar, oat flour, corn syrup, corn starch, salt, trisodium phosphate, color added, natural and artificial flavor. Vitamin E (mixed tocopherols) added to preserve freshness. Vitamins and Minerals: calcium carbonate, zinc and iron (mineral nutrients), vitamin C (sodium ascorbate), a B vitamin (niacinamide), vitamin B6 (pyridoxine hydrochloride), vitamin B2 (riboflavin), vitamin B1 (thiamin mononitrate), vi-tamin A (palmitate), a B vitamin (folic acid), vitamin B12, vitamin D3.
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Rules:• Handsmustbelinkedatthewaistandcannotbe
heldabovethewaistwhenanopposingplayeristry-ingtobreakthrough.
• Onlylinkhands!Playerscannotholdontosome-one’swaistorarm.Playersalsocannotlockarmsattheelbows.
• Playersmustnotsticktheirhandsoutatarunningopponent;handsmustremainattheplayer’sside.
• Playerscanbedisqualifiedorremovedfromthegameiftheydonotfollowtheserules.
RedRover,RedRover• Separateintotwoteamsoffiveorsixplayers;ifplayingwithalarge
group,separateintofourteamsandhaveaplay-offbetweenteamsattheend.
• Eachofthetwoteamswilllineupholdinghands.Theteamsmustbe30feetapartandfacingoneanother.
• Thefirstteamwillcallout,“RedRover,RedRover,send(playeronopposingteam)onover.”Theselectedplayerfromthesecondteammustrunovertothefirstteamandbreakthelinkofhandsbetweentwoplayers.Iftheplayerbreaksthelinkofhands,heorshecantakebackaplayerfromthefirstteamtojointhesecondteam.Iftheplayerdoesnotbreakthelinkofhands,thenheorshemustjointhefirstteam.Thisprocessisrepeateduntiloneteamhasalltheplayers.
Activity
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Nutrition Twist• Ifaplayerbreaksthroughthelinkofhandswhenrunningover,heor
shemustansweraquestion(seebelow)beforetheplayercanreturnwithanopponenttohisorherhometeam.Ifthequestionisan-sweredincorrectly,theplayercanreturntohisorherhometeam,butmaynotbringbackanopposingplayer.
• Ifaplayerdoesnotbreakthroughthelinkofhandsontheopposingteam,theopposingteammustansweraquestionbeforetheplayerwhodidnotbreakthroughcanjointheirteam.Iftheteamanswersthequestionincorrectly,theplayercanreturntohisorherhometeam.
• Forthequestion:Askplayerstonamefoodswithaddedsugars.Theymustnamespecificfoods;forexample,aplayercannotsaycookies,heorshemustsayOreosorchocolatechipcookies.
• Examplesoffoodswithaddedsugarsincludeanyitemfromthefol-lowingcategories:• sodas,energydrinks,sportsdrinks,andfruitdrinks• candies,cakes,andcookies• piesandcobblers• pastriesanddonuts• dairydesserts• yeastbreads• ketchup
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Different Names of Added Sugars• anhydrousdextrose• brownsugar• confectioner’spowderedsugar• whitegranulatedsugar• cornsyrup• cornsyrupsolids• dextrose• fructose• high-fructosecornsyrup(hfcs)• honey• invertsugar
• liquidsugar• maltsyrup• maltose• maplesyrup• molasses• nectars• pancakesyrup• rawsugar• sucrose• sugar
Snack Ideas Low in Added Sugars• part-skimmozzarellacheesesticks• unsaltednuts• sunflowerseeds• fruits• vegetables• appleslicesandpeanutbutter• fruitslicesdippedinlowfatyogurt• driedfruitwithoutaddedsugars• 100%fruitjuicemixedwithsparklingwater
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Worksheet
1.Whatareaddedsugars?_______________________________________________________________
2.Listthreefoodswithaddedsugars.__________________________________________________________________________________________
3.Whataretwoproblemscausedbyeatingtoomuchaddedsugar?____________________________________________________
4.Circletheafter-schoolsnackswithnoaddedsugars.Gatorade Water Fat-freemilkCarrotsticks Twinkie BananaRanchdippingsauce Raisins Celerysticks
Use the Food Ingredient Label at right to answer questions 5 and 6.
5.Whataretheaddedsugarsinchocolatechipcookiedoughicecreamlistedintheingredientslisttotheright?YoucanrefertotheListofAddedSugarsonpage6.__________________________________________________________________________________________________________________
6.Mikeis14yearsoldandate1½cupsofchocolatechipcookiedoughicecreamforanafter-schoolsnackonTuesday.Howmanytotalgramsofsugardidheeat?UsingtheDailyLimitChartonpage2,didMikeovereathislimitforaddedsugarsonTuesday?__________________________________________________________________________________________________________________
BenandJerry’sChocolateChipCookieDoughIceCreamOne½-cupservinghas28gramsofsugars.Ingredients:cream,skimmilk,liquidsugar(sugar,water),water,wheatflour,sugar,brownsugar,eggyolks,butter(cream,salt),eggs,expellerpressedsoybeanoil,chocolateliquor,coconutoil,vanillaextract,cocoa(processedwithalkali),cocoa,salt,molasses,guargum,naturalflavor,cocoabutter,butteroil,soylecithin,carrageenan
ReferencesBenandJerry’sChocolateChipCookieDoughnutritionfacts:http://www.benjerry.com/flavors/our-flavors#product_id=610CentersforDiseaseControlandPrevention,Foodandnutrition:Retrievedfrom http://www.cdc.gov/bam/nutrition/index.htmlGeneralMillsInc.LuckyCharms:http://www.generalmills.com/Brands/Cereals/LuckyCharms.aspxMayoClinic,Addedsugars:Don’tgetsabotagedbysweeteners:http://www.mayoclinic.com/health/added-sugar/MY00845TeenHelp,TeenObesity:http://www.teenhelp.com/teen-health/teen-obesity.htmlUnitedStateDepartmentofAgriculture,Whataresolidfats?:http://www.choosemyplate.gov/weight-management-calories/calories/added-sugars.html
AnswerKey1.Addedsugarsaresugarsandsyrupsthatareaddedtofoodsorbeverageswhentheyareprocessedorprepared.2.Soda,sportsdrinks,energydrinks,fruitdrinks,candies,cakes,andcookies,piesandcobblers,pastriesanddonuts,dairydesserts,andyeastbreads.Specificanswers,suchasCokeorSprite,arealsocorrect.3.Eatingtoomuchaddedsugarcancauseonetobecomeoverweightorobese.Addedsugarscanmakeoneeattoomanycalories,eatfoodslowinnutritionalvalue,ornotconsumeenoughvitaminsandminerals.4.fat-freemilk,banana,celerysticks,carrotsticks,water,andraisins5.liquidsugar,sugar,brownsugar,andmolasses6.Mikeate84gramsofsugar.Oneservingoficecreamis½cup,therefore1½cupsoficecreamisthreeservings.½+½+½=3/2=1½3servingsoficecream×28gramsofsugar=84gramsofsugarForMike’sage,heisallowed33gramsofaddedsugareachday.Heate84gramsofaddedsugar.Mikewentoverhisaddedsugarlimit.
Kansas School Wellness Policy Model Guideline — Nutrition EducationClassroom: Middle-High School
Requirements achieved in this lesson:
Basic, Advanced, and Exemplary
Basic Advanced ExemplaryAtleast25percentofnutritioneducationinvolveshands-onactivitiesthatengagestudentsinenjoyable,developmentallyappropriate,culturallyrelevant,participatoryactivities.
Atleast50percentofnutritioneducationinstructioninvolveshands-onactivitiesthatengagestudentsinenjoyable,develop-mentallyappropriate,culturallyrelevant,participatoryactivities.
Topics ProperhandwashingBasicfoodsafety
Kansas State University Agricultural Experiment Station and Cooperative Extension ServiceMF3085 November 2013K-State Research and Extension is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension Work, Acts of May 8 and June 30, 1914, as amended. Kansas State University, County Extension Councils, Extension Districts, and United States Department of Agriculture Cooperating, John D. Floros, Director.
Brandnamesappearinginthispublicationareforproductidentificationpurposesonly.Noendorsementisintended,noriscriticismimpliedofsimilarproductsnotmentioned.
PublicationsfromKansasStateUniversityareavailableat:www.ksre.ksu.edu
Publicationsarereviewedorrevisedannuallybyappropriatefacultytoreflectcurrentresearchandpractice.Dateshownisthatofpublicationorlastrevision.
Contentsofthispublicationmaybefreelyreproducedforeducationalpurposes.Allotherrightsreserved.Ineachcase,creditTandalayoKidd,Ph.D.,R.D.,LPN,associateprofessor,humannutrition,Subtract the Sugar,
KansasStateUniversity,November2013.
TheauthorgratefullyacknowledgesthecontributionsofJessicaKeller(graduatestudentindietetics,graduatedMay2013);reviewedbyKarlaShelnutt,Ph.D.,R.D.,andLisaFranzen-Castle,Ph.D.,R.D..;additionalreviewandediting
byErikaBono,MPH,R.D.,andYijingLi,M.S.