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Stuff In Our Food

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Wonder why that Twinkie never goes bad? Find out more by learning all about the good stuff and the scary stuff that you can find in your food!

Wonder why that Twinkie never goes bad? Find out more by learning all about the good stuff and the scary stuff that you can find in your food!

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    • 1. Stuff in Your Food Be an educated consumer – learn what’s in your food and how you can change it
    • 2. What’s in our food?
      • There is a lot of stuff in food
      • Food can be simple – containing less than 10 ingredients
      • Food can be very complex – containing a list of 70+ ingredients
      • Food that you eat can either be supportive to your health or be detrimental to your health
    • 3. What we are talking about…
      • Good stuff in our food
      • Reading food labels
      • Food ingredients
      • Scary stuff in our food
    • 4. Life-giving stuff in our food…
      • Vitamins
      • Minerals
      • Energy (calories)
      • Other healthy compounds – fiber, omega-3 fatty acids, water, antioxidants, phytochemicals
    • 5. Water Soluble Vitamins
      • B-Vitamins
        • Thiamin – whole grains
        • Riboflavin – milk products and whole grains
        • Niacin – animal products and whole grains
        • Biotin – whole grains, made in GI Tract
        • Pantothenic acid – widespread in foods
        • Vitamin B6 – meats and legumes
        • Folate – whole grains
        • Vitamin B12 – animal products and nutritional yeast
      • Vitamin C – fruits, fresh vegetables
    • 6. Vitamin B12
      • Works very closely with folate in DNA synthesis and red blood cell
      • Deficiency – results in anemia, fatigue, degeneration of nerve tissue resulting in paralysis
      • Food sources:
        • Animal products (meat, milk, cheese, eggs)
        • Root vegetables
        • Fortified cereals
        • Nutritional yeast
    • 7. Folate (Folic Acid)
      • Folate is extremely important for women of child-bearing age
      • Folate deficiency can affect the neural tube development of fetuses
      • Folate is great for preventing heart disease!
      • Food sources:
        • Whole and enriched grain products
        • Leafy greens
        • Legumes
        • seeds
    • 8. Fat Soluble Vitamins
      • Vitamin A – dark yellow orange vegetables, acne medicine Accutane
      • Vitamin D – sunlight
      • Vitamin E – oils
      • Vitamin K – synthesized in GI tract
    • 9. Minerals
      • Sodium Calcium
      • Potassium Phosphorous
      • Chloride Magnesium
    • 10. Take a look at potassium and sodium in processed foods
    • 11. Energy (Calories)
      • Carbohydrates
      • Proteins
      • Fats
    • 12. Dietary Fiber
      • Great for your digestive system – gut bacteria feed off of it!
      • Great for your blood cholesterol level – soluble fiber binds cholesterol.
      • Diets high in fiber have been shown to reduce the risk of cancer.
      • Foods high in dietary fiber:
        • Whole grains and whole grain products
        • Fruits
        • Vegetables
      • Foods low in fiber:
        • Meats and animal products
        • Processed foods like candies, cookies, bread, crackers, snacky foods.
    • 13. Why Whole Grains?
      • High in FIBER!
      • High in vitamins and minerals
      • Great for weight management – foods high in fiber tend to fill you up and keep you full.
      • Great for your overall health!
      • Non-whole grain foods:
        • White rice
        • White pasta
        • White bread
        • Some wheat breads
        • Cookies, crackers, etc.
    • 14. Fats, fats, fats, oh My!
      • Good Fats
      • Monounsaturated fats
        • Olive oil, canola oil, peanut oil, avocados
      • Polyunsaturated fats
        • Vegetable oils – sunflower, safflower, sesame, soy, and corn
        • Nuts and seeds
      • Omega-3 Fatty Acids
        • Fatty fish – salmon, mackeral, sardines
        • Grass fed beef, pastured eggs
        • Walnuts, flax seeds, soybeans
      • Omega-6 Fatty Acids
        • Vegetable oils
        • Poultry fat, eggs, meats
        • Nuts, seeds
      • Not so good fats
      • Saturated fats
        • Animal products
        • Coconut oil
        • Palm oil
      • Trans fats
        • Partially hydrogenated vegetable oils found in processed foods like cakes, cookies, snack foods and candies.
    • 15. Fats, fats, fats, oh My!
      • Good Fats
      • Monounsaturated fats
        • Olive oil, canola oil, peanut oil, avocados
      • Polyunsaturated fats
        • Vegetable oils – sunflower, safflower, sesame, soy, and corn
        • Nuts and seeds
      • Omega-3 Fatty Acids
        • Fatty fish – salmon, mackeral, sardines
        • Grass fed beef, pastured eggs
        • Walnuts, flax seeds, soybeans
      • Omega-6 Fatty Acids
        • Vegetable oils
        • Poultry fat, eggs, meats
        • Nuts, seeds
      • Not so good fats
      • Saturated fats
        • Animal products
        • Coconut oil
        • Palm oil
      • Trans fats
        • Partially hydrogenated vegetable oils found in processed foods like cakes, cookies, snack foods and candies.
    • 16. Decoding an ingredient list: INGREDIENTS: Enriched flour [wheat flour, malted barley flour, niacin, reduced iron, thiamine mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid], vegetable shortening (partially hydrogenated soybean and/or canola oils), skim milk cheese (skim milk, cheese cultures, salt, enzymes, annatto extract color), salt, paprika, yeast, paprika oleoresin color. Partially Hydrogenated Vegetable Oils – Trans Fats! Avoid these…
    • 17. Other good stuff in our food…
      • Water!
        • Found in most food that we eat
        • Fruits and veggies are made up of 70% or more water
      • Phytochemicals and antioxidants
        • Found in fruits, vegetables, whole grains, some animals (very few)
        • Great great great!
        • Examples: lycopene, vitamin A, vitamin E, vitamin C
    • 18. Moving on…
      • What is the key to unlocking the secret about the stuff in your food?
    • 19. Reading a food label
      • Serving Size - what is considered a “serving”?
      • Servings per container – no, serving size isn’t actually how much that package of food contains
      • Calories – good ‘ol energy!
      • Calories from fat – yep, pretty just that!
      • Total fat – things with >4g of fat you should be worried about if it is coming in a package in processed form
      • Saturated fat – check out the label – how much of this saturated fat counts towards your daily recommendations?
    • 20. Reading a food label…
      • Carbohydrates – fuel for your brain!
      • Dietary fiber – good sources of fiber have >5g per serving.
      • Sugars – these tend to be added sugars in processed foods, so anything >10g is questionable …
      • Protein – yep, this is good stuff; proteins in processed foods typically come from the additives that they use (like whey, soy protein, etc.)
      • Vitamins and Minerals! – only ones listed are A, C, calcium, and iron
    • 21. Reading a food label…
      • The Ingredient List Scale of Scariness:
        • < 7 items – great!
        • 7 < items < 15 – okay
        • >15 items – getting scary
        • >30 items – NO WAY!
      • Ingredients:
      • Whole corn, vegetable oil (contains one or more of the following: corn, soybean, and/or sunflower oil), cheddar cheese (milk, cheese cultures, salt, enzymes), salt, corn maltodextrin , whey, monosodium glutamate (MSG) , tomato powder, Romano cheese (part-skim cow's milk, cheese cultures, salt, enzymes), onion powder, disodium phosphate , garlic powder, lactose, natural and artificial flavor , dextrose , spice, citric acid , sour cream (cultured milk, nonfat milk), sugar, nonfat milk, lactic acid , buttermilk, disodium inosinate , and disodium guanylate .
      • Contains: Milk ingredients
      • This item contains 35 ingredients!
    • 22. Lets take a look at some food labels/ingredient lists:
    • 23. Can you guess? Ingredients: Whole corn, vegetable oil (contains one or more of the following: corn, soybean, and/or sunflower oil), cheddar cheese (milk, cheese cultures, salt, enzymes), salt, corn maltodextrin , whey, monosodium glutamate (MSG) , tomato powder, Romano cheese (part-skim cow's milk, cheese cultures, salt, enzymes), onion powder, disodium phosphate , garlic powder, lactose, natural and artificial flavor , dextrose , spice, citric acid , sour cream (cultured milk, nonfat milk), sugar, nonfat milk, lactic acid , buttermilk, disodium inosinate , and disodium guanylate . Contains: Milk ingredients
    • 24.  
    • 25. Can you guess?
      • Ingredients:
      • Water, white rice, cinnamon, vanilla, sugar
    • 26. Horchata – a traditional rice milk drink made in Mexico
    • 27. Can you guess?
      • Ingredients:
      • high fructose corn syrup , sugar, water, non-dairy creamer ( partially hydrogenated coconut oil ), corn syrup solids, sodium caseinate , mono- and di-glycerides, dipotassium phosphate.
      • Contains 2% or less: Sodium silicoaluminate , soy lecithin, whey protein, cinnamon, vanillin, natural caramel color, rice flour, potassium sorbate
    • 28.  
    • 29. Moving on…
      • What is even more scary than a long ingredient list?
      • … what those ingredients are!
    • 30. Chemical Additives
      • Things added to our food to preserve them, make them taste good, make them a different color….
      • Chemical Preservatives
      • Artificial Coloring
      • Artificial Flavoring
    • 31. Chemical Preservatives - BHT and BHA -
      • Butylated Hydroxytoluene (BHT)
      • Butylated Hydroxyanisole (BHA)
      • Most widely used antioxidant in food/drug industry
      • Not permitted in infant foods
      • Top 10 of most commonly used preservatives in cosmetics
    • 32. Chemical Preservatives - Benzoic Acid -
      • Where does it come from?
        • coal tar
        • resin
        • may be derived from animals
    • 33. Artificial Colorings - Red No. 40 -
      • Concerns:
        • behavioral and neurological effects
        • hyperactive behavior in children
        • lower IQ
    • 34. Artificial Colorings - Carminic Acid -
      • Comes from:
        • crushed bodies of the female Dactyolpius coccus – an Indonesian scale insect
      • Also known as carmine
    • 35. Artificial Flavorings - Aspartame -
      • Concerns:
        • Headaches
        • Cancer
    • 36. Artificial Flavorings - Saccharin -
      • Concerns:
        • Causes cancer in laboratory animals
    • 37. Other ingredients thought or known to cause cancer:
      • Sucralose
      • Sodium nitrate and nitrite
      • Artificial and natural flavorings
      • Acesulfame-K
      • Potassium bromate
      • Propyl Gallate
    • 38. Genetically Modified Organism
      • Seen by many scientists as the new food revolution of the future
      • 70% of the processed foods in America now contain GMO ingredients
      • What is it?
        • Genes from completely different species can be inserted into each other
        • Scientist in Taiwan have succeeded at inserting jellyfish genes into pigs in order to make them glow in the dark
    • 39. - Genetically Modified Organism -
      • Concerns:
        • allergic reactions, gene mutations, antibiotic resistance, loss of nutrition, damage to environment, social implications
        • superweeds, terminator seeds
        • CORPORATE OWNERSHIP
    • 40. Hormones - rBST or rBGH -
      • Recombinant Bovine Somatotropin (rBST)
      • Recombinant Bovine Growth Hormone (rBGH)
      • Concerns:
        • Animal health
        • Increase in insulin-like growth factor 1 (IGF-1) in cows – identical in humans
    • 41. - Antibiotics -
      • Used in meat and animal production to keep animals “healthy”
      • Traces found in meat and animal products
      • Risks – increased tolerance to antibiotics; antibiotic resistant SUPERBUGS!
    • 42. - Biomagnification -
      • What is it?
      • What foods have the highest levels of biomagnified pollutants?
      • What is being done about it?
    • 43. - Metals: Mercury -
      • Food Sources:
      • - Fish
      • - High Fructose
      • Corn Syrup
      • Concerns:
      • - harmful to the developing brain
    • 44. - Metals: Arsenic -
      • Sources:
      • Chicken
      • Water
      • Other poultry
      • Rice
      • Fish
      • Concerns:
      • Cancer
      • Diabetes
      • Heart disease
      Arsenic has been a gov. approved additive in chicken feed for years!
    • 45. - Pesticides and Herbicides -
      • Organophosphates
      • DDT
      • Dioxin
      • Concerns:
      • Cancer
      • Kidney disease
      • Birth defects
      • Poor health
      • Premature death
      • Hormone disruption
      • Nervous system disorders
      • Reproductive damage
    • 46.  
    • 47. - Mad Cow Disease / BSE -
      • Bovine Spongiform Encephalopathy
      • Infectious disease of the brain of cattle
      • If humans eat the tissue of a cow with ‘mad cow’ disease  Creutzfeldt-Jakob Disease
      • Prions – infectious proteins
    • 48. - E. Coli o157:H7 -
      • Source: Cow Manure
      • Found in:
      • - beef
      • - raw veggies
      • Concerns:
      • intestinal discomfort
      • bloody diarrhea
      • death
    • 49. - Bird Flu -
    • 50. Tips to avoiding nasty things in foods…
      • Stick with whole food products
      • Skip processed foods
      • Read the ingredient list
      • Limit/avoid contaminated animal products
      • Eat foods grown without pesticides/herbicides
      • Cook animal products thoroughly
    • 51. There is Hope!