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Nutrition ABC’s

Nutrition ABC’s. For Smart Education and Our Amazing Kids! Presented by Esther Palmer, Nutrition Educator www.circleofsage.com (802) 878-1588 . Welcome and Thank You. Please remember that you are IMPORTANT not because of what you DO…because of WHO you are.

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Nutrition ABC’s

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  1. Nutrition ABC’s For Smart Educationand Our Amazing Kids! Presented by Esther Palmer, Nutrition Educator www.circleofsage.com (802) 878-1588

  2. Welcome and Thank You • Please remember that you are IMPORTANT not because of what you DO…because of WHO you are. • Your choices, your voice, your presence HAS IMPACT. • IMPACT means that you have an effect on the world…on our children. • Thank you for your commitment to our children’s wellness, nutrition and optimal learning.

  3. A dream becomes manifestation with Vision/clear path, Faith and Taking steps Today. Dreams Become Reality when Clarity, Patience and persistence partner.I have a dream.

  4. Appleton School District, Wisconsin • 1997 Appleton Alternative Central School began healthy nutrition program: eliminated food preservatives, additives, increased fresh foods and cooking whole foods. • “We noticed a change in behavior from the get-go. All teachers reported students were able to concentrate for longer periods in class.” –Mary Bruyette: Appleton Central teacher

  5. Overview • Brain Chemistry and research • Immune response to additives/preservatives • Basic food requirements and differences between whole food and processed food • Brain Boosters and Brain Bandits • Putting it into breakfast/snack/lunch for kids

  6. Brain • Average human brain weighs about 3 lbs (about 2% body wt in adults) • Brain is made of 60% fat • Has extensive vasculature to provide oxygen and nutrients • About ¼ of nutrients go to the BRAIN • Including 20% of the energy supply

  7. Neurons • Brain consists of around 100 billion brain cells: neurons • Responsible for thought, speech, emotion, attention, learning, heart rate, movement, etc.

  8. Brain Fats • Myelin is 75% fat: largely cholesterol • 1999 a gathering of 30 of the worlds leading fat experts, recommended that dietary omega-6 to omega-3 intake ratio should be about 2:1 (Logan 2006, 10) which is the proportion in mother’s milk. • The American diet is currently 20:1 up to 40:1 Omega 6: omega 3’s

  9. Research related to Omega 3 and Omega 6 fatty acids • In studies with mice, those who consumed low fatty acids over 3 generations experienced an actual drop in the number of brain cells by the 3rd generation (Sinclair 1972) • Scientists studied ability to learn to avoid a threatening situation in animals given diet with adequate omega 3 and very low omega 3. The adequate diet animals all learned after 3 attempts. The low omega 3 diet animals were 30-40% successful after the 20th attempt. “The deficiency in brain DHA (omega 3) results in reduction in learning ability (Schmidt 2001, 7)”.

  10. Omega 6: • Omega 6 includes animal meats, eggs, milk (arachidonic acid: inflammatory), as well as corn, safflower, sunflower, sesame (linoleic acid—which in excess becomes arachidonic acid). • “There are some 45,000 items in average American supermarket and more than ¼ of them now contain corn (Pollan 2006, 19).”

  11. Omega 3: • Omega 3 includes: seeds, nuts, flax, canola, pumpkin seed, chai seed, walnut, cold water fish, some algae • Subjects with lower Omega 3 fatty acids had significantly more behavioral problems, temper tantrums, and learning, health, and sleep problems than did those with high proportions of Omega 3 fatty acids (Katzen-Luchenta 2007)

  12. Cholesterol • Cholesterol is only in animal products • Foods with cholesterol include: butter, cheese, whole fat yogurt, whole fat milk, animal products • Cholesterol is important for the myelin sheath of neurons • A little goes a long ways--moderation

  13. Neurotransmitters • Proteins: Broken down to amino acids • Examples of proteins can be beans and grain, nuts and seeds, animal meat, fish • Vitamins and Minerals needed to transform into specific neurotransmitters • Vitamins and minerals are found in colorful fruits and vegetables

  14. Energy: Glucose • Glucose is the preferred energy of the cells • Simple sugars (refined sugars) spike and drop blood glucose resulting in excess energy followed by “crashing” • Examples of simple sugars are: soda, white flour, white sugar/powdered sugar, fruit juices • Complex carbohydrates (unrefined is best) leads to even blood sugar and sustained energy • Examples of complex carbs are: sweet potato, squash, whole wheat, oats, beans

  15. Refined sugar and learning • On average, added sugar intake was 14 teaspoons per day for kids aged 2-3 and about 17 teaspoons per day for those aged 4-5. The highest level of added sugar for the younger kids was 23 teaspoons per day and more than 26 teaspoons per day for the older kids(Katzen-Luchenta 2007, 82) • A dose of refined sugar has been shown to increase adrenaline in normal children’s blood by an average of 10 times the normal baseline level (Katzen-Luchenta 2007, 82)

  16. Water • Makes up 83% blood. Blood is the transportation system for bringing nutrients IN, and waste OUT. • “A good supply of clean water is essential for concentration (Perretta, 2001, 10).”

  17. Oxygen! • Brain uses 20% of the oxygen we breath to generate energy. • Physical activity may increase students’ ability to pay attention – and also result in better performance on academic achievement tests (www.sciencedaily.com) • Recommended 1 hour physical activity per day for children/youth. • 8to 18 year old adolescents spend an average of 7.5 hours a day using entertainment media including TV, computers, video games, cell phones and movies in a typical day (www.letsmove.gov)

  18. Man made chemicals in food • There are 45,000,000 different chemicals which are currently commercially available around the world, and many of them have never been tested. 12,000 new substances registered every day (www.Mercola.com) • Feingold found allergic type reactions resulting in decreased ability to focus/attend, hyperactivity, behavior issues, learning disabilities in many children in response to food additives/preservatives (Feingold1975, 6)

  19. Nutrition Basics: You are what you eat!

  20. Eat Whole Foods • Processed/refined Unprocessed/whole • EAT FROM NATURE (nature combines what we need—its easy!) • Eat VARIETY. Eat local when possible • Cook • Read labels: Stick with the ingredients list • Check for refined sugars (empty of nutrition) • Eliminate Partially hydrogenated oils/transfats • Steer clear of additives/preservatives/colors

  21. Eating for School Success • Breakfast is critical to learning • Have protein, complex carb, 1-2 fresh fruit/veggie, omega 3 • Lunch: similar to breakfast with source of fat (butter, milk with fat, etc). Have 1-2 servings fresh and/or cooked veggies—dark leafy, bright colors

  22. Snack: A vital Link • Routinely eating breakfast 2 hours prior to being tested does not improve cognitive functions in 11- to 13-year-old elementary school students, but food supplementation 30 minutes prior to taking a test notably improves scoring (Vaisman 1996) • Fruit or veggies combined with a protein (dip can be good) • Eliminate snacks with sugar or chemicals added

  23. Remember the basics of life • Oxygen • Encourage outdoor play, walk, cooperative games, etc. at school recess and regular gym times through each week—encourage physical activity at home • Make fresh, healthy water available during the day • Cut down on fruit juices--work toward at least 6 c. water a day.

  24. Sugar content in drinks • Number of Teaspoons of Sugar 12 oz can 20 oz bottle Mountain Dew 11 18 Pepsi 10 16 Dr. Pepper 10 16 7-Up 9 16 Orange Juice 8 Apple 10 Cherry 9 Grape 15 And the nutritional value of these juices is minimal due to processing and refinement.

  25. Handouts to take • Nutritional bandits • Nutritional heroes nutritionally dense foods that support nerve function, decrease inflammation, support immune function/anti-oxidant properties • Breakfast, snack and lunch ideas • Services offered

  26. Keys to Remember • Eat whole foods and variety • Increase Omega 3 intake, decrease meat: BALANCE • Begin the day with source of protein, omega 3, complex carbohydrate and COLOR (veggies/fruits) • Read ingredients labels • Drink lots of fresh water and move

  27. Lead by example: Congruence is the best teacher. Remember You are a gift.

  28. Bibliography • Feingold, Ben, M.D. Why Your Child Is Hyperactive. New York. Random House. 1975. • Katzen-Luchenta, Jan, AMI. Nutrition for Learning: Feeding The Starving Brain. Phoenix, AZ. Emunah Publishing Company. 2007. • Roadmap To Healthy Foods In Schools. Manitowoc, WI. Natural Press. 2005. • Murray, Michael, N.D. Encyclopedia of Healing Foods. New York. Atria Books. 2005. • Reed, Barbara, PhD. Nutrition Guidelines for Correcting Behavior. Natural Press. 1993. • Logan, Alan, ND. The Brain Diet. Nashville, TN. Cumberland House Publishing. 2006. • Schmidt, Michael. Brain-Building Nutrition: The Healing Power of Fats & Oils. Berkeley, CA. Frog, Ltd. 2001. • Pollan, Michael. The Omnivore’s Dilemma. New York. Penguin Books Ltd. 2006. • www.sciencedaily.com Physical Activity May Strengthen Children’s Ability to Pay Attention. ScienceDaily. April 1, 2009. • Department of Pediatrics, Kaplan Hospital, Rehovot, Isreal. “Effect of Breakfast timing on the cognitive functions of elementary school students.” Arch Pediatric Adolescence Medicine (PubMed). 10, (1996): 1089-92. • Burgess, John; Stevens, Laura; Zhang, Wen; Peck, Louise. “Long-chain polyunsaturated fatty acids in children with attention-deficit hyperactivity disorder.” American Journal of Clinical Nutrition. 71, (2000): 3275-3305. • Sinclair, A.J. and Crawford, M.A. “The Effect of Low-Fat Maternal Diet on Neonatal Rats.” British Journal of Nutrition. 29, (1973): 127-132. • www.letsmove.gov/get-active • www.mercola.com

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