02-05 Sugar Intake
Americans today eat thirty times more sugar than our ancestors did 200 years ago!
10 top food choices
ages 2-18 years
- Highly processed breads
- Cakes/cookies/quick breads/donuts
- Ready-to-Eat Cereals
- Soft drinks/soda
- Potato chips/corn chips/popcorn
According to the U.S. Department of Agriculture (USDA) data, we're eating 30 percent more cane, beet, corn, and other added sugars than we did in 1983 and the average American consumes 20 teaspoons of added sugar each day. This is double the USDA's recommendation that the average person eat no more than 10 teaspoons (40 grams) of added sugar per day (“added sugar” does not include sugar naturally found in milk and fruit).
A diet with lots of added sugars has too many calories and too few nutrients for most people. Most of us need to greatly reduce our consumption of processed sugar to less than 10% of our diet. The more added sugars you consume, less likely you are in taking the levels of nutrients the body needs.
- A 20 oz bottle of soda = 14 teaspoons
- 1 2.3 oz package of skittles = 15 teaspoons
- 1 oz jelly beans = 4 teaspoons
- 1 T syrup = 14g = 4.5 teaspoons—the average person has 2-4 T of syrup at one time
- 1 oz Lucky Charms = 3 teaspoons
- 1 T Ketchup = 1/2-1 teaspoon
- 1 cup Orange Juice = 3 teaspoons
- 1 Glazed donut = 1 teaspoon
- 5 Oreo cookies = 5 teaspoons
Children are being exposed to soda as early as 7 months old!
In order to perform your best you need the right nutrients in the body. Without the right blend of nutrients your body finds it difficult to repair, build and maintain all the valuable functions it needs to accomplish. Without it the body will “find spare parts” to do the job. This can effect bone density, proper growth and development, how your muscles grow and repair between each training, how well you avoid colds, flu, and illnesses, how fast you heal from an injury, how you progress in your sport as you get older, and overall functions of the body. If we look into the future this also means preventing chronic degenerative diseases.
Where do you start?
Fact: When you help your child make healthier choices you make healthier choices!
- You set the example. Monkey see, Monkey do!
- Read nutrition labels to determine the grams of sugar in packaged food (Tip: 4 grams = 1 teaspoon / 1 gram = 4 calories).
- Give your children the challenge of selecting products with less sugar.
- Get rid of all the junk food in the house—your not depriving them!
- Allow them 3-5 Free-bees a week. This shows them moderation! (A free-bee is a donut, sugary cereal, soda, candy, syrup, jams, etc. I also suggest you put chips, fried foods and other low nutrient dense foods in this category.)
- Be specific on what your children can buy with their lunch money.
- Have a food bag available at all times in your car. This allows you to avoid fast-food, concession stands and vending machines when you are on the run.
- Have fresh fruit available.
- Use raisins or dates in sweeten baked goods.
- Have fresh fruit on cereal.
- Limit unsweetened fruit juice to 1/2 cup to 1 cup a day. The rest should be water, milk or a sports beverage (when appropriate).
- Buy cereals that have at least 3 grams of fiber per serving.
- Use a juicer: You’re using fresh fruit and you are able to sneak vegetables in as well.
- Try homemade smoothies:* They can taste just as good as a milk shake!
- Experiment with homemade trail mixes and dried fruit.*
- Make homemade fruit leather.*
To have consistency in your performance and to optimize every training session, nutrition is one of the major keys to success! No sweet way around it!
Dawn Weatherwax, ATL, RD/LD, CSCS
*Recipes for these and other nutritional snacks can be found in The Official Snack Guide for Beleaguered Parents. To order the book or for more information visit our website.
A New Oil that Reduces Body Fat?
Enova oil is a new oil that has entered the market. This brand uses 80% diglycerides where most vegetable oils consists of triglycerides. Diglyceride oil is digested and absorbed by the body the same way as triglyceride oil are, but less of Enova oil is stored in the body as fat. However this does not mean more is better! One tablespoon is all a person needs a day. When using oils, Extra Virgin Olive oil is still the best choice. The next one used to be Canola; however, Enova may have taken its spot. Keep an eye out on this new product.
|Note: Please do not mix these oils up with Fish and Flax oils. Fish and Flax are high in Omega 3 fatty acids and Olive and Canola have more Omega 6 fatty acids. Both are very important to balance in your daily intake!
American Journal of Clinical Nutrition, Vol. 76, No. 6, 1230-1236, December 2002" Consumption of diacylglycerol oil as part of a reduced-energy diet enhances loss of body weight and fat in comparison with consumption of a triacylglycerol control oil" American Journal of Clinical Nutrition, Vol. 77, No. 5, 1133-1139, May 2003
"Diacylglycerols affect substrate oxidation and appetite in humans"
I want to thank Abby Weiland and Janet Bohne RD/LD for the information they provided for this article.
Do you love red meat? Here is a healthy alternative
By Rita Heikenfield
• 1.5 lb Buffalo
• 1/2 cup Dry Bread Crumbs from day old bread
• 3 T Fresh Lemon Juice
• 1/3 cup White Onions, Raw, Chopped
• 1 Fresh Garlic Clove, pressed
• 1 egg, beaten, or 2 egg
• 1 tsp. Salt
• 2 tsp Dry Mustard
• 1/2 tsp Ground Allspice
• 1/2 tsp Ground Cloves
• 1/2 tsp Freshly ground pepper
• Thin lemon slices for each meatloaf
• BBQ Sauce (for minimal dipping) “Added Sugar”
Preheat oven to 350°F. Combine buffalo with bread crumbs, lemon juice, garlic, egg, salt, dry mustard, allspice, cloves and pepper. Mix well and pat lightly into 3-4 mini loaf pans. Bake for 15 minutesCover loaves with lemon slices and top. Bake 20-30 minutes longer or until baked through.
Meatloaf freezes well.
3-4 hours before Workout/Event. Add lightly steamed vegetables and brown rice. For dessert have assorted fresh fruit on a kabob stick.
Try one of our frozen meals by Lean Body Gourmet
Print this coupon and receive 25% off your next Frozen meal!
Must be used by Feb 28th, 2005.
At SN2Go we strive to provide the best sports nutrition information available. Currently Dawn Weatherwax will be speaking at the NATA Regional Conference in Spokane, WA on March 12th, 2005.
Go to the SN2Go website, www.sn2g.com, to see our current testimonial on World Skater Grant Schnell!
Interested in staying up-to-date on Sports Nutrition? SN2G.com publishes frequent eNewsletters that provide useful information for everyone from pro athletes to soccer moms.