Fueling greatness
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Fueling Greatness: . Just how SWEET is it? . What is SUGAR? . Monosaccharides . Glucose. Galactose . Fructose . “Simple” Sugars. Disaccharides. Lactose = glu + galac . Sucrose = glu + fruc. Maltose = glu + glu. What does your body do with all that “Sweet Stuff”? .

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Fueling Greatness:

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Fueling Greatness:

Just how SWEET is it?


What is SUGAR?

Monosaccharides

Glucose

Galactose

Fructose


“Simple” Sugars

Disaccharides

Lactose = glu + galac

Sucrose = glu + fruc

Maltose = glu + glu


What does your body do with all that “Sweet Stuff”?

  • Body breaks down disaccharides into monosaccharides

  • Metabolized by the liver to become either:

    • Glucose which is used by muscles for energy

    • Glycogen which is stored by the liver

  • Glucose is important to maintain bodily functions and energy


Pose the question?

  • What happens when you consume more sugar than your body needs?

    • Answer: It becomes fat and is stored for later use


What’s the difference?

  • What is the difference between natural sources of sugar and added sugar?

    • Natural sources are found in foods, such as fruit and dairy. Added sugars are used in some foods to enhance flavor and preserve the food.

  • What makes some sources of sugar more healthful than others?

    • Foods like fruits and dairy products (milk, yogurt, etc.) are nutrient-dense foods. They have fiber, vitamins and minerals, phytonutrients, and water.


How can you tell if a food has added sugar?

  • By looking at nutrition labels and ingredients panels. Look for:

  • Honey

  • Invert sugar

  • Lactose

  • Maltose

  • Molasses

  • Raw sugar

  • Sucrose

  • Syrup

  • Table sugar

  • Brown sugar

  • Corn sweetener

  • Corn syrup

  • Dextrose

  • Fructose

  • Fruit juice concentrate

  • Glucose

  • High fructose corn syrup


Looking at labels

  • Ingredients are listed in descending order by weight.


Where do you find large amounts of added and “hidden” sugar?

Added: soft drinks, fruit drinks, cakes, cookies, dairy desserts, low-fat dairy products

Hidden: sports drinks, some yogurts, some foods labeled low-fat or fat-free, cereals, snack foods/convenience foods, etc.


How much is too much?

  • Limit added sugar to 10% of calorie intake (50 grams or 12 teaspoons) for a 2,000 calorie diet.

  • Average teen consumes 20% of their calories from sugar, about 29 tsp. of sugar a day.

  • That’s 93 pounds of refined sugar a year!!!


Why is it important to limit added sugars?

  • Less room for nutrient-dense foods

  • Excess calories/empty = excess weight and less energy

  • Dental cavities


Did you know…

  • Two fruit rollups have 2 ½ tsp. of sugar = a Halloween sized pouch of Jolly Ranchers

  • A fruit-on-the-bottom, low-fat, apple cinnamon yogurt has 9 ½ tsp. sugar = 3 ½ Three Musketeers candy bars

  • A small serving of nonfat vanilla yogurt has 13 tsp. of sugar = 4 mini packets of M&M’s

  • A fruit snack has 3 ½ tsp. of sugar = a packet of Skittles


Works Cited

  • “Are kids eating too much sugar?”. CNN Health Website. Available at http://articles.cnn.com/1999-10-22/health/9910_22_suga r.halloween.wmd_1_sugar-intake-refined-sugar-sweet-foods?_s=PM:HEALTH. Accessed March 8, 2011.

  • Smith A, Wardlaw G. Contemporary Nutrition. 8th ed. New York, NY: McGraw Hill; 2009.

  • “How can I tell if food has added sugar?.” American Dietetic Association Website. Available at http://www.eatright.org/Public/content.aspx? id=6442452041&terms=foods+with+added+sugar. Accessed March

  • “Why does yogurt have so much sugar?”. American Dietetic Association Website. Available at http://www.eatright.org/Public/content.aspx ?id=6442451847&terms=sugar. Accessed March 8, 2011.


Thank you!!! 

Questions?


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