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New Orleans Dietetic Association Nutrition Articles
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Is My Family Eating Too Much Sugar? Sugar and Hyperactivity? Myth?
Tina Kohli, MS, Tulane Dietetic Intern
In today’s market of manufactured and processed foods, it is difficult to avoid products that contain “sugar”, at least according to the Nutrition Facts Panel label on foods. The product has [blank] grams of “sugars”. Looking closer at the ingredients list though, there might not be any sugar at all. Instead, high fructose corn syrup is the main ingredient, but it is considered sugar. Fruit has sugar. Even milk has sugar. Our bodies’ preferred source of fuel is sugar, glucose that is.
Many foods that we eat are broken down into glucose. Thus, when the label gives the number of grams of sugar, it is the amount that can be broken down to be used for energy. Fat is an energy source also and protein can be broken down and used as an energy source, although we would prefer it not to be. Thus, when we consume more sugar and fat than our bodies need, they are stored.
Since sugar is readily absorbed (in most individuals) and is the preferred energy source, it is used first and gives us “fast acting” energy. However, it is used up quicker than fat, in which case we “crash” back down. Thus, when we consume a large amount of sugar (with no fat or protein), we have a surge in energy and then crash back down not too long after. This could be a reason why people associate sugar and hyperactivity.
While nutrition plays a role in the management of Attention Deficit Hyperactivity Disorder (ADHD)[1], which is what many often think of when they think of hyperactivity, there is no definitive evidence that sugar causes hyperactivity. Does the intake of sugar effect energy levels? Yes. Do we, as Americans consume too much sugar? That is more subjective matter.
How much sugar should we or shouldn’t we consume? Perhaps a better way to look at sugar intake is to look at total sugar and added sugar. Before moving on, another distinction to make is between sugar and total caloric sweeteners, which include corn syrups, honey, other syrups, and sugar.[2] Published data and recommendations refer to total caloric sweeteners as sugar. Therefore, total sugars include all sugars in the diet, including those in nutrient dense foods such as fruits and milk.[3]
Added sugar, however, are the caloric sweeteners that may or may not be found in nutrient dense foods, such as a “high sugar” fortified cereal vs. a chocolate chip cookie.[3] The World Health Organization (WHO), then, recommends limiting added sugar intake to <10% of total energy, and the Dietary Reference Intake (DRI) is 25% or less of total energy from added sugar.[3] An example of how to apply this: say a child’s daily caloric intake is 1500 Calories. 10% is 150 Calories. There are 4 Calories per gram of sugar, which equals 37.5 grams. According to the WHO, the child should consume no more than 37.5 grams of added sugar. In the case of the DRI, it would be approximately 94 grams. Thus, are you consuming too much sugar?
The concern with sugar intake is of high importance right now because of the growing obesity problem and decreased consumption of micronutrients (vitamins and minerals). Many high calorie, non-nutrient dense foods are high in added sugar. However, as you can see from above, knowing just how much added sugar you are eating, can be a bit cumbersome and subjective because of the different classifications.
The simplest way to limit the intake of added sugar is to limit your intake of processed and manufactured foods, eat the recommended amount of fruits and vegetables, and limit your intake or avoid concentrated juices and sweetened beverages such as soda. To prevent those energy ups and downs, eat regularly spaced meals and snacks that are balanced with some carbohydrate, protein, and fat. For more specific meal planning, contact a dietitian.
References:
1. Schnoll R, Burshteyn D, Cea-Aravena J. Nutrition in the treatment of attention-deficit hyperactivity disorder: a neglected but important aspect. Applied Psychophysiology Biofeedback. 2003 Mar;28(1):63-75
2. The Sugar Association. The Real Scoop on Sugar Consumption. http://www.sugar.org/science/consumptionscoop.html Accessed 6/6/05.
3. Kranz S, Wright-Simoklas H, Siega-Riz A, Mitchell D. Adverse effect of high sugar consumption on dietary intake in American preschoolers. Journal of Pediatrics. 2005 Jan;146(1):105-11.
Non-Alcoholic Drinks for the Holidays
Tulane Dietetic Interns
It is a common misconception that holiday or festive drinks should be made with alcohol; therefore, try serving non-alcoholic beverages this holiday season! Many people are becoming more health conscious in today’s society and are realizing that drinking too much alcohol can raise the levels of fat (triglycerides) in the blood. This can eventually lead to high blood pressure, heart failure, and an increased caloric intake resulting in weight gain. Excessive drinking and binge drinking can also lead to stroke. Knowing these risks of alcohol consumption, choose the non-alcoholic route instead this holiday season. Below are some non-alcoholic drink recipes to help you get started!
Champagne
56 oz. White grape juice, 2 bottles
23 oz. Club soda, 1 bottle
56 oz. 7-UP, 2 bottles
Mix the ingredients. Serve very chilled in champagne glasses. Serves 10.
Fuzzy Noel
¾ cup peach sorbet
1/3 cup orange juice
1 cup sparkling water
3/8 tsp almond extract
Crushed ice
Blend sorbet, juice and extract until smooth. Stir in sparkling water. Pour over crushed ice and serve in a “rocks” glass. Serves 1.
Eggnoggin Plus
1 ¼ cups milk, chilled
1 egg
¼ tsp. vanilla extract
2 tbsp sugar
Pinch of ground nutmeg for decoration
Mix all ingredients, except nutmeg, in a blender at high speed until frothy. Pour into a glass and sprinkle with ground nutmeg. Serves 1.
Tommy O’Collins
½ cup club soda
1 ½ tbsp lime juice
1 tsp rum extract
1 to 2 packets sweetener
1 to 2 ice cubes
Combine all ingredients into a blender. Blend on high for 10 seconds until light and frothy. Pour over ice into a tall glass. Serves 1.
References
http://www.medicinenet.com
http://www.americanheart.org
http://www.floras-hideout.com
Keeping Hydrated and Healthy: How Much Water is Enough?
Tulane Dietetic Interns
If you’ve lived in New Orleans for even a short period of time between May and September, there is one thing you learn quickly – it is hot here. Drinking water and other fluids is crucial to staying cool during the hot summer days. But there’s more to keeping well hydrated than just staying cool.
Water makes up around 50% of your body weight. Therefore, water plays a large and important role in helping to keep your body functioning properly. It helps you to properly digest your food. It also is responsible for many important chemical reactions in the body that help to keep you alive, such as helping your kidneys to filter waste products from your blood.
Water helps your cells to function properly and helps to maintain your core body temperature so that you do not overheat. It also provides lubrication for your joints and muscles so that you can move easily, and helps to cushion your organs so that your bones do not puncture them.
Without proper hydration, your body will not be able to function properly and dehydration will occur. Dehydration occurs when your body experiences an excessive loss of water. Many times it is a result of vomiting or nausea in people who are ill. However, dehydration can also occur from excessive sweating due to heat, fever or exercise. Symptoms of dehydration include sunken eyes, dry mucous membranes in the mouth and nose, dry lips, skin tenting (the skin remains risen after being slightly pinched), decreased need to urine or decreased amount of urine, and concentrated (very yellow) urine.
Because water is so important for the body, you need to drink fluids throughout the day. Many people will wait until they are thirsty before they will drink anything. Unfortunately, your brain does not realize that your body needs water until you have lost the equivalent of 8 glasses of water!
But how do you know how much to drink?
The amount of fluid you need every day will depend on your activity level, age, and health status. Any activity that makes you sweat or increase your heart rate will increase your need for fluids. The general rule is to drink another cup of fluid for every 15 minutes of activity. Older adults may need more fluids due to decreased kidney function, or poor health. People who experience vomiting or diarrhea must drink fluids all day in order to replenish their system. Most adults will need to drink between 8 and 12 glasses or between 64 and 96 ounces of fluid a day. That sounds like a lot of water, but remember that you get water from drinking other beverages, such as juice or sports drinks, too.
Although you can drink other beverages to help meet your fluid needs, you should limit the amount of non - water fluids you drink to only one or two glasses a day. Sports drinks, such as Gatorade or Powerade, should only be drunk during and after exercising or during an illness where dehydration is likely to occur.
These drinks replenish vital minerals that your body loses when you sweat. Other drinks like sodas and coffee may actually increase your thirst because of the caffeine they contain. Caffeine acts as a diuretic in your body, increasing your need to urinate and decreasing the amount of water and minerals in your body. The sugar in many sodas will also increase your thirst.
Water is a very important part of your diet. Just like you have to watch what you eat, it is equally important to watch what and how much you drink. A good rule of thumb is to have a glass or one cup of water every two or three hours. Drinking like this will keep you from feeling overwhelmed at the amount of water you are drinking and will also help your body stay hydrated throughout the entire day.
Keeping foods cool in the heat
Tulane Dietetic Interns
The summer is a great time for families and friends to get together and enjoy the great outdoors. Unfortunately, it is also a prime time for people to become ill from improperly handled food. What can you do to protect yourself? By following the simple tips outlined below, you can enjoy eating outside and reduce the chances of anyone getting sick.
>Keep frozen or perishable foods chilled in the
freezer or refrigerator until you are ready to
go.
>Keep foods cold.
>Blocks of ice keeps longer than ice cubes.
>Freeze some box drinks. They'll help keep
things cold and you can drink them.
>Frozen gel-packs are reusable
Coolers
>Foam
>Plastic
>Fiberglass
>Steel coolers
>Keep the cooler out of direct sunlight
What needs to be chilled?
>Meat
>Poultry, seafood, pasta, fresh cut fruits and
vegetables
>Dairy products
If you are bringing raw meats pack & keep them separately from all ready to eat foods
>Pack in a sealable bag(s) on the bottom of the
cooler.
>Pack in a sealable bag(s) in a separate cooler.
Promptly return unused food to the cooler; do not leave food outside.
Unless you still have plenty of ice left in your cooler, discard any left over food after your trip.
References
www.fsis.usda.gov/OA/pubs/hcb.htm
www.fightbac.org
www.fsis.usda.gov
www.cfsan.fda.gov
Sugar Busters
Tulane Dietetic Interns
A variety of low-carbohydrate diets have come about as people continue to search for weight loss programs. The authors of Sugar Busters believe that Americans struggle with obesity because we are hooked on sugar and declare that sugar is actually toxic. Their claim is that consuming sugar and other simple carbohydrates causes an excess secretion of insulin which not only causes the storage of fat but also inhibits the mobilization of stored fat. By following a diet high in protein and lower in carbohydrate weight loss may result at first, but it isn¡¦t likely to last. Carbohydrates are stored in the body as glycogen, and stored glycogen has water attached to it. When you cut back on carbohydrates, your body uses the stored glycogen as fuel, and that releases the water.
There is no scientific research to support that sugar, a simple carbohydrate, causes the release of more insulin than any other carbohydrate. All carbohydrates, whether they are simple or complex (starches) break down to glucose which stimulates insulin secretion. The body does not react differently based on where calories originate. It uses them the same way whether they are from simple carbohydrates, complex carbohydrates or fat. To lose weight, you need to cut back on all calories. Eating a diet high in protein, fat and complex carbohydrates will not stimulate less insulin production than a diet high in sugar. Protein and fat as well as starches and sugar require insulin in order to be metabolized.
Our bodies prefer to use carbohydrates as fuel and the authors of Sugar Busters admit that high levels of exercise require the foods that generate large quantities of glucose to feed our engines. In order to maintain a healthy weight, it¡¦s important to eat reasonable amounts of a variety of foods and to be physically active.
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KEEPING LEFTOVERS SAFE, WHAT TO DO?
Tulane Dietetic Interns
Proper food handling is important at all times of the year but especially around the winter holidays when we’ve all got leftovers for days, literally. No one wants to waste food, but no one wants to get sick on improperly held leftovers either. Food that is held in storage, even in the refrigerator, can spoil if it’s held too long. Follow these rules for storing, rotating, and throwing away leftovers:
Plan ahead
• Clean out the refrigerator and make room for leftovers several days before the holiday feast.
What is the correct way to cool leftovers?
• Keep food out of the Temperature Danger Zone 40 to 140 degrees Fahrenheit as much as possible. Cool leftovers to 40 degrees Fahrenheit in no more than four hours.
• Don't cool leftovers on the kitchen counter. Put them straight into the refrigerator.
• Divide large quantities of food into smaller portions. Food in smaller portions cools more quickly to temperatures where bacteria stop growing.
Storing Leftovers
• Store food in the correct size containers. Too much air space will promote the growth of bacteria. If the container is too small, the cover may not fit tightly, and this can also cause contamination.
• Date and label leftovers.
• Cooked food should be reheated, frozen, or refrigerated within two hours after cooking. In hot weather, this should be done within one hour after cooking.
• Rotate leftovers so that the oldest leftovers are in the front of the storage area (your refrigerator, cupboard, etc.) Always use oldest leftovers first.
• Throw away any undated leftovers or ones you are unsure of how old they are. Don't taste-test it, either. Even a small amount of contaminated food can cause illness. When in doubt, throw it out!
• Do not overcrowd your refrigerator. Leave airspace around containers to allow circulation of cold air. This will help ensure rapid, even cooling.
Reheating Leftovers
• When reheating solid leftovers, make sure you completely reheat the food and not just warm it up. Foods should be heated to a temperature of at least 165 degrees Fahrenheit.
• Reheat soups sauces and gravies to a rolling boil.
• When reheating foods in the microwave, follow the manufacturer’s instructions.
• If leftovers are uneaten after they have been reheated, throw them out.
Special Tips on Turkey
• Debone large pieces of turkey or poultry and divide them into smaller portions before storing.
• Remove any stuffing from cooked poultry and store it in a separate container.
• If a large amount of turkey is left, consider freezing some for later use. Don’t wait until the turkey has been in the refrigerator for 4 days to freeze it. Freezing will not improve the quality of the turkey. If the turkey is frozen while it is fresh the quality will be better upon defrosting.
HAPPY HOLIDAYS !
Eating Healthy at Restaurants
Tulane Dietetic Interns
Did you know nearly 50 % of all food dollars spent in United States are spent on meals eaten away from home? There are two tendencies in the U.S. food industry:
(1) Americans are becoming more nutrition conscious and (2) they are dining out more often. It is really a challenge to get adequate nutrition from those meals when you don’t know what goes into the preparation method or how large a portion is.
Planning ahead is the key point to pleasant, healthful dining experience. When planning, look at the whole day in perspective. If you enjoy a certain high fat food, choose lower fat food the rest of the meal and day.
Nowadays, restaurants offer a lot more choices to customers concerned about calories and cholesterol, fat, sodium and other nutrients that may help to maintain their health status. And restaurants boast about their nutritionally modified dishes with symbols, such as a big red heart signifying that the dish is consistent with general dietary guidelines or with claims such as “low fat”, “light”, or “heart healthy”.
You can ask those questions below while dining out:
Ask about how food is prepared.
Ask how large portion size is.
Ask if baked and broiled items are basted while they cook.
Ask if sauces, dressings or gravies are served on the side
Ask if vegetables are cooked in butter or margarine.
Ask for lower fat and calorie items.
Tips for dining out:
Choose foods that are baked, broiled, grilled, poached, roasted, steamed, or stir-fried.
Share large portions of entrées and desserts with your dining partner.
Take part of the food home with you. You may want to ask for container when the meal arrives. Splitting food before you start eating makes it easier to avoid overeating.
Ask for salad dressing, gravies, and sauces on the side, and use only small amounts of them.
Dining out makes it easy to lose sight of your overall eating pattern. With a little planning, dining out can be as nutritious as it is great tasting.
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