Readings on Nutrition Month 2011

8/6/2019 Readings on Nutrition Month 2011

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Readings on Nutrition Month 2011

Nutrition Month 2011: Isulong ang BREASTFEEDING Tama, Sapat at EKsklusibo!(TSEK)

TALKING POINTS1. What is Nutrition Month?Nutrition Month is an annual event held every July in accordance with Presidential Decree No. 491 known as theNutrition Act of the Philippines which created the National Nutrition Council (NNC). The NNC coordinates thenationwide celebration. Each year the NNC comes up with a theme to call the nation's attention and action on aparticular issue.

Download Talking Points 2. What is the theme for the 2011 Nutrition Month? The theme for the 2011 Nutrition Month is "Isulong ang BREASTFEEDING Tama, Sapat, at EKsklusibo". Thetheme focuses on key messages to ensure successful breastfeeding practices. The theme supports theDepartment of Health's campaign on Communication for Behavioral Impact on breastfeeding which is"Breastfeeding TSEK (Tama. Sapat. EKsklusibo)." The objective of this year's Nutrition Month celebration is toencourage all sectors of society to help promote, protect and support correct breastfeeding practices.

3. What does BREASTFEEDING TSEK means?

TSEK or Tama, Sapat at EKsklusibo means:

o "Tama" by immediate skin-to-skin contact between mother and baby after birth, and initiation of breastfeedingwithin the first hour of life.

o "Sapat" by encouraging and assuring mothers that little breastmilk is enough for the first week and thatfrequent breastfeeding ensures continuous breastmilk supply to respond to the increasing needs of the baby.o "EKsklusibo" by giving only breastmilk and no other liquid to the baby for the first six months. Breastmilk hasall the water and nutrients that the baby needs for the first six months after which the baby should be givenappropriate complementary foods while continuing breastfeeding.

4. What is the importance of BREASTFEEDING TSEK?


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The protection, promotion, and support of breastfeeding rank among the most effective interventions to improvechild's survival. According to the World Health Organization (WHO), it is estimated that high coverage of optimalbreastfeeding practices could avert 13% of the 10.6 million yearly deaths of children five years old and below.Evidence on the importance of exclusive breastfeeding and early initiation includes:

y Babies who were not breastfed in the first 6 months of their lives are 25 times more likely to die than those whoexperienced exclusive breastfeeding from the time they were born.

y The timing of initiation of breastfeeding is important as there is a higher risk of death among infants with longerdelay in the initiation of breastfeeding.

y Hospitalized low birth weight Infants who were fed with formula milk had 4 times the incidence of serious illnesscompared to those infants who were breastfed.

y There is a 2-4 fold increase in neonatal mortality rate (NMR) in not receiving colostrum. There is a 5-13% decreasein NMR with exclusive breastfeeding.

y Breastfeeding not only saves babies from death, but also provides long-term benefits. Breastfed babies do betterin school cognitive tests by as much as 4.9 points. There is a positive association of breastfeeding with educational

attainment.

5 . What is the current breastfeeding situation in the country?

The 7th National Nutrition Survey (DOST-FNRI) revealed that among infants 0-5 months old, only 36 out of every100 were exclusively breastfed; only 37 of every 100 were breastfed at the same time given a complementary foodand as many as 27 out of every 100 infants were given other milk and other foods.

Figure 1. Distribution of 0- 5 month old Infants by Current Feeding Practice

Source: 7th NNS, FNRI-DOST, 2008

Meanwhile the percentage of exclusive breastfeeding (35.9%) was significantly higher in 2008 compared with 2003


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in which 29.7% of 0-5 months old infants were exclusively breastfed. However, the duration of exclusivebreastfeeding in 2008 is significantly lower than 2003 with 2.3 and 3 months, respectively.6 . Why is early initiation of breastfeeding very important?

Some babies die after birth because they were not breastfed immediately. Breastfeeding should be initiated at

once about 30 minutes after normal delivery and about 3 - 4 hours after delivery by caesarian section. Providingbreastmilk within the first hour after delivery can save up to 22% of infants from death and about 16% when theyare breastfed within the first day thus, decreasing the rate of infant mortality significantly. Infants who were givenearly breastfeeding will have the opportunity to be more successful and sustain exclusive breastfeeding.

In addition, babies who are breastfed immediately can help avoid the risk of hypothermia as the warmth of themother's breast helps regulate the baby's body temperature and avoiding the risk of death due to cold. Also,babies that were placed on the mother's chest will be calmer as it reduces stress and stabilizes the heartbeat andbreathing.

On the other hand, the baby's touch and suckle can help stimulate the production of oxytocin by the mother whichcauses uterine contractions that help reduce bleeding; stimulates other hormones, which makes the mother calmand relaxed and stimulates the production of breastmilk.

Early initiation of breastfeeding is part of the Essential Newborn Care Protocol adopted by the Department of Health. The four key elements of the protocol are:

y Immediate and thorough drying up of the newborn for 30 seconds to one minute warms the newborn andstimulates breathing.

y Early skin-to-skin contact between newborn and mother and delayed washing for at least 6 hours preventshypothermia, infection and hypoglycemia.

y Properly timed cord clamping and cutting prevents the newborn from having anemia and protects against brainhemorrhage in premature newborns.

y Continuous non-separation of newborn and mother for early breastfeeding protects newborns from dying due toinfections.

7 . What are the advantages of exclusive breastfeeding for the mother? a. Physiological benefits

y Breastfeeding promotes uterine involution, decreases risk of postpartum hemorrhage and increases period of postpartum anovulation (having periods without ovulating).

y Mothers can also practice natural child spacing since breastfeeding delays ovulation. This is called LactationAmenorrhea Method (LAM). A lactating woman has at least 98% protection from pregnancy for six (6) months

when she remains without her period (ammenorrheic) and fully or nearly fully breastfeeds.y Breastfeeding also decreases the risk of breast cancer, ovarian cancer and hip and bone fractures.

y Breastfeeding also makes it easier for night feeds.

b. Psychological Benefity Breastfeeding promotes attachment between the mother and child, increases self-esteem to mothers and allows

daily rests for mothers. It is important for the optimal health and development of the baby. Breastmilk provides


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every single essential nutrient in the development of the baby, and the bonding element (mother's thoughts,

emotions and vibrations) that helps mother and baby to bond for life.

c. Financial Benefits y Breastfeeding can save as much as P2000 a month when compared to using other milks.

y Reduces time lost from work. Mothers do not have to absent themselves from work because breastfed babies areless likely to get sick.

y Reduces cost for medicines for sick baby because breastfed infants do not get sick easily.

8 . What are the advantages of exclusive breastfeeding for the baby?

The human milk is naturally designed for human consumption. It is nutritionally superior to any alternatives,bacteriologically safe and always fresh. Breastfeeding promotes proper jaw, teeth, and speech development.Suckling at the breast is comforting to fussy, overtired, ill, or hurt baby. It also promotes bonding.

Some of the other benefits of breastfeeding to babies are:

a. Provides protection against infection. Breastmilk reduces the risk of acute infections such as diarrhea,pneumonia, ear infection, influenza, meningitis and urinary tract infections.b. Protects against illnesses. It protects against chronic disease in children such as allergies, diabetes, ulcerativecolitis and Chron's disease. Breastfeeding promotes child development and is associated with lower risk factors forcardiovascular diseases including high blood pressure and obesity in later life.c. Protects from allergies. Breastfed babies are exposed to fewer allergens in the first hour of life and the firstfeedings of colostrum literally 'seal the gut' (the porous lining of the intestine), providing a barrier to theabsorption of allergy- producing agents. Both colostrum and mother's mature milk are rich in antibodies, providingthe baby the benefit of being immune for about 6 months of age.d. Enhances intelligence. Human breast milk enhances brain development and improves cognitive development.According to the study by the American Academy of Pediatricians among the extremely low birth weight infants

that a 10/ml per day increase in breast milk intake of infants increased the mental developmental index by 0.59points, the psychomotor developmental index by 0.56 pts and total behavior percentile score by 0.99 points usingthe Bayley Mental Developmental Score. The risk of rehospitalization of babies from discharge to 30 monthsdecreased by 5%. World Alliance for Breastfeeding Action (WABA) says that the average I.Q. of 7 and 8 year oldchildren who were breastfed as infants was 10 points higher than their bottle-fed counterparts.

9. Why do exclusively breastfed babies need no additional water?

Healthy infants need about 80-100 ml of water per kilogram of body weight in the first week of life and increasesto 140-160 ml per kilogram between 3-6 months of age. The water requirements of the infant are all availablefrom breast milk.

Eighty-eight (88) percent of breastmilk is made-up of water. Even though a newborn gets little water in colostrum,no additional water is needed because a baby is born with extra water. The breastmilk with higher water contentis usually available in mothers about the third or fourth day from birth.

Breast milk is also low in solutes or dissolved substances such as sodium, potassium, nitrogen and chloride. Thus,less water is needed to flush out these solutes. With less solutes, the baby's kidneys which are still immature arenot overworked.


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10. How can a pregnant woman prepare for breastfeeding?

a. During pregnancy, women should eat an extra meal a day for adequate weight gain to support fetal growthand future lactation; and take iron/folate supplements.b. During lactation, women should eat the equivalent of an additional nutritionally-balanced meal a day. She

needs also high-dose vitamin A supplements within one month after delivery to build stores and to improve thevitamin A content of breastmilk.c. Pregnant women should prepare their breast and nipples for breastfeeding. For those with inverted nipples,use the Hoffman's maneuver. This is a simple stretching exercise that pulls the skin back and away from the nipplewith fingertips. For those with no nipple problems, the expectant mother can prepare her breasts during the lastsix weeks of pregnancy. She can pull the nipple gently in all directions; grasp the nipples with two fingers and pulland roll them back and forth; and gently massage her breasts.

11. What are facts about breastfeeding?

a. Practically all mothers can breastfeed. There are only a few true contraindications to breastfeeding. Theseinclude galactosemia, in severe maternal conditions such as heart failure, serious kidney, liver or lung disease andrarely from a few maternal drugs including amethopterin, thiouracil and radioactive or chemotherapeutic therapy.Malnutrition among breastfeeding mothers is not a contraindication as a malnourished mother produces the samequality or nutritional content of milk as a well-nourished mother. Mother's breast milk is designed to provide forand protect baby even in times of hardships and famine.

b. A mother produces enough breastmilk for her baby. Almost all mothers can produce enough milk as long asthey feed the baby as often as needed. The baby's frequent suckling stimulates further the production of breastmilk. In industrialized countries, the inability to lactate is closely associated with women who have little or noinformation about breastfeeding; have little or no experience with its mechanics; lack confidence about theirability to breastfeed; and have no close family member, friend or other means of social support to aid them inovercoming problems they may encounter in initiating breastfeeding. On the other hand, in societies wherebreastfeeding is widespread, failure to breastfeed is improbable. Thus, it is important to provide the necessarysupport to the mother for breastfeeding.

c. A baby needs to be fed on demand. In the first two days of life, babies need only to be fed 2-4 times a day.From about the third day onward, the baby starts to feed more often or about 10-20 feeding in 24 hours. On thesecond week or so, most babies settle into a routine of their own and feed 5-10 times a day. From the third weekonward, the number of feedings decreases to about one feeding every 3-4 hours. A mother should offer herbreasts to the baby often.

d. Babies are content with breastmilk alone. Breastmilk is adequate when the baby:

y is satisfied after 15 - 20 minutes of feeding

y falls asleep right away after each feeding and sleeps for about 3 - 4 hours

y gains weight satisfactorily, i.e. about kilogram every month for the first six (6) months such that birth weight willbe doubled by about the sixth (6th) month, and tripled by the first year

y urinates about six (6) times a day (wetness test).


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e. Breastfeeding does not cause the breast to sag. Breasts sag because of poor physical support duringpregnancy and lactation. To prevent breasts from sagging, mothers can do breast exercises, and use a firm butcomfortable brassiere. A nursing brassiere can be used during breastfeeding.

f. Breast size is not important in producing breastmilk. The size of breast does not determine the quantity of

milk. A mother can store enough milk, even if she has small breasts. Frequent suckling of the baby stimulates milkproduction.

g. A mother can breastfeed even when she is sick or tired. It is best and safest to breastfeed an infant even if themother is sick or tired from work or even after doing house chores. The baby will not suckle her sickness ortiredness. Whenever the mother is exposed to an illness or infection, her body makes the antibodies, and her milkcontains antibodies to protect the baby.

h. Breasts do not produce sour or spoiled milk. Breastmilk is always safe and will never get spoiled in the breast.The quality of the milk is the same in both breasts. Mothers must be reassured of this and encouraged to feed thebaby on both breasts during each feeding.

i. Colostrum is not dirty milk and should not be thrown away. Colostrum is often yellowish in color, but it doesnot mean it is dirty. It should be given to the baby to protect the baby from getting sick. j. Breastmilk is not 'too thin'. It is important for a baby to have both foremilk (breastmilk released at the start of feeding) and hindmilk (milk released towards the end of the feeding) to get a complete meal, which includes all thewater that the baby needs. The hindmilk is especially high in fat which helps the baby feel full and satisfied. It isimportant to let the baby suckle as long as s/he wants.

12. What are some breastfeeding techniques? These are some techniques that make breastfeeding more effective:a. Put the baby to the breast immediately after birth and allow baby to remain with the mother.b. Mother could either sit or lie down when breastfeeding. The position while breastfeeding should not makethe mother feel tired.c. Mother should hold the baby close enough to her body, supporting the baby's neck and shoulder.d. Mother could place the nipple on the baby's cheek. This will make the baby turn and look for the nipple andgrasp it by the mouth.e. Mother could help the baby get enough milk by placing the baby's lower lip toward the base of the areola.This assures that the nipple is at the center of the baby's mouth.f. Mother should offer both breasts to the baby one after the other at each feeding time, allowing the baby tosuckle on each breast for about 5-15 minutes. For the next feeding time, mother should start feeding on thebreast last used by the baby. If the baby is satisfied after feeding from only one breast, mother should express themilk from the other breast. She should start feeding on this breast at the next feeding. This will ensure equal

suckling and emptying of both breasts.g. Breastfeed frequently, as often as the baby wants, day and night. The signs when the baby is hungry are: whenbaby turns towards the breast and searches for the nipple, licking movements, flexing arms, clenching fists, tensingbody and kicking legs. Crying is the last sign of hunger.h. Continue breastfeeding even if the mother or the baby becomes ill. Mothers suffering from headaches,backaches, colds, diarrhea or any other common illness, should continue to breastfeed her baby. Sick mothersneed to rest and drink plenty of fluids to help her recover. If the mother does not get better, she should consult ahealth worker and say that she is breastfeeding. If the baby has diarrhea or fever, the mother should continue to


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exclusively breastfeed and frequently to avoid dehydration and malnutrition. Breastmilk contains water, sugar andsalts in adequate quantities to help the baby recover quickly. In cases of severe diarrhea, the mother shouldcontinue to breastfeed and provide oral rehydration solution using a spoon or cup. Medical help should be sought.i. Avoid using bottles, pacifiers (dummies), or other artificial nipples.13. How can working mothers continue to breastfeed their baby?

Mothers can continue breastfeeding even when they have to return to work. Working mothers can breastfeed herbaby before leaving for work, after returning from work, at night and day-off or on weekends.While at work, mothers can express their milk to relieve pain due to full breasts, to ensure continuous milkproduction and prevent breasts from drying up. While the mother is away, the expressed breastmilk can be fed tothe baby using a clean cup.14. What are the policies and programs that promote, protect and support breastfeeding?

a. Executive Order 51 or the "National Code of Marketing of Breastmilk Substitutes, Breastmilk Supplements, andOther Related Products, Penalizing Violation Thereof, and for Other Purposes", otherwise known as the Milk Code.It aims to promote, protect and support breastfeeding through intensified dissemination of information onbreastfeeding and the regulation of advertising, marketing and distribution of breastmilk substitutes and other

related products, including bottles and teats.b. RA 7600 or "The Rooming-In and Breastfeeding Act of 1992". This law aims to create an environment wherebasic physical, emotional and psychological needs of mothers and infants are fulfilled after birth through thepractice of rooming-in and breastfeeding. Health institutions must provide facilities for rooming-in andbreastfeeding expenses incurred, in this regard, it shall be deductible expenses for income tax purposes.c. RA 10028 or "Expanded Breastfeeding Promotion Act of 2009". The law provides for the necessary supportservices to enable breastfeeding mothers to combine family obligations with work responsibilities. The lawprovides for the establishment of lactation stations in workplaces, provision of breastfeeding breaks for workingbreastfeeding mothers, establishment of human milk banks in health institutions, inclusion of breastfeeding incurriculums of schools and declaring August of each year as Breastfeeding Awareness Month.d. DOH Administrative Order (AO) 2005-0014- "National Policies on Infant and Young Child Feeding". The policy

provides the guidelines for improving the survival of infants and young children by improving their nutritionalstatus, growth and development through optimal feeding anchored on exclusive breastfeeding, early initiationwithin one hour after birth, provision of timely, adequate and safe complementary foods at six months whilecontinuing breastfeeding up to two years and beyond. The AO is supported with the National Plan of Action forInfant and Young Child Feeding.e. DOH AO 2007-0026 or the "Revitalization of Mother-Baby Friendly Hospital Initiative in Health Facilities withMaternity and Newborn Care Services". The AO aims to transform these health institutions into facilities thatprotect, promote and support rooming-in, breastfeeding and mother-baby friendly practices.f. DOH AO 2009-0025 or "Adopting New Policies and Protocol on Essential Newborn Care". It provides guidelineson evidence-based essential newborn care for health workers and medical practitioners. The protocol entails fourkey elements including: 1) immediate and thorough drying of the newborn; 2) early skin-to-skin contact of thenewborn to mother's skin; 3) properly-timed cord clamping and cutting; and 4) non-separation of the newbornfrom the mother for early breastfeeding initiation and rooming-in.g. Philippine Plan of Action for Nutrition. The country's framework for nutrition identifies as priority action thepromotion, protection and support of breastfeeding and complementary feeding and the other necessaryconditions to promote infant and young child feeding practices.

15 . What are ways to celebrate Nutrition Month 2011 and promote BREASTFEEDING TSEK?


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The promotion, protection and support to breastfeeding to ensure TSEK can be done in various settings:

a. Families/Communities y Report violations of the Milk Code to the Department of Health to prevent unregulated marketing of formula milk

which threatens to undermine the practice of breastfeeding. Health and nutrition workers and health facilities

must not be used to promote breastmilk substitutes but instead should be strongly promoting breastfeeding.There must be no milk company-supported activities. Remove marketing materials of formula milk in health

facilities.

y Create local media watch to monitor Milk Code violations and report to the Department of Health.

y Volunteer as breastfeeding peer counselor. Help other mothers to become successful in breastfeeding and ingiving appropriate complementary feedings after 6 months. Peer counselors are mothers who have had successful

breastfeeding experiences and provide peer-to-peer counseling to other mothers with difficulties in breastfeedingand complementary feeding practices. In some areas, there are male volunteers who help advocate for

breastfeeding as well as provide counseling to mothers, fathers and other family members to create a supportivefamily environment for appropriate infant and young child feeding practices. Ask your midwife, nutrition action

officer and other health and nutrition personnel in your community.

y Form support groups in communities. Mother-to-mother support groups are women, and men too, who want toshare their experiences in infant and young child feeding, mutually support each other through their ownexperiences, strengthen or modify certain attitudes and practices and learn from each other.

y Protect breastfeeding even during emergencies and disasters. Young infants are especially vulnerable duringemergencies and disasters particularly to diarrhea, acute respiratory tract infections and malnutrition,Breastfeeding reduces the risk of death up to six times during emergencies. The Milk Code does not allow

donation of formula milk during emergencies and disasters because use of formula milk increases the risk to deathand disease. There are many dangers of using formula milk - by itself, formula milk is not sterile; unsafe when

there is not enough clean water to sterilize feeding bottles and prepare the formula; water used may becontaminated; there may be no equipment, fuel, cooking pots, and water to sterilize feeding bottles; incorrect

proportion of formula milk with water which can result to over or under-diluted formula; and formula milk doesnot protect against infections unlike breastmilk. It is therefore best to be prepared during emergencies by having

trained personnel on infant and young child feeding to be able to assist, support and counsel mothers to continuebreastfeeding even during emergencies.

y Disseminate correct information about breastfeeding. Conducting seminars and other fora to discussbreastfeeding among mothers and also fathers together with the experts on breastfeeding. Many misconceptionsabout breastfeeding still exist which prevent mothers and their families to practice breastfeeding. Help correct

these misconceptions by increasing awareness on correct breastfeeding practices.

y

Family members can support breastfeeding mothers by building her confidence that she can and is able tobreastfeed, help care for the baby so the mother can have enough rest; provide nutritious and balance meals; and

give practical help. A supportive family and community environment increases the likelihood that the mother willinitiate and continue to breastfeed.

y Pass local resolutions and ordinances that enforce the Milk Code, promote infant and young child feeding,establish lactation stations in barangay halls, markets and other places, providing budget for breastfeeding

promotion, peer counseling and support groups.


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b. Working places y Establish lactation stations in accordance with the Expanded Breastfeeding Promotion Act (RA 10028) wherein the

lactations centers shall be adequately provided with the necessary equipment and facilities, such as: lavatory forhandwashing, unless there is an easily-accessible lavatory nearby; refrigeration or appropriate cooling facilities for

storing expressed breastmilk; electrical outlets for breast pumps; a small table; comfortable seats; and other items,

the standards of which are defined by the Department of Health.

y Provide breastfeeding breaks for working mothers in addition to their regular breaks. The breastfeeding breaksshould not be less than 40 minutes for every 8 hours of work.

y Enforce the two-month maternity leave and when possible, allow extended maternity leave or allow work-from-home scheme to enable the mother to continue exclusive breastfeeding.

y Do not allow any direct or indirect marketing, promotion or sales of infant formula or breastmilk substitutes withinthe work place.

c. Health facility y Be certified as a Mother-Baby Friendly Hospital (MBFH). Follow the Ten Steps to Successful Breastfeeding.

Implement the Essential Newborn Care Protocol. Train health facility staff on lactation management. Contact theCenter for Health Development in your region for details on the MBFH certification

y Provide pre- and post-natal services for pregnant and lactating women to support mothers to breastfeed theirchild.

y Set-up milk banks or milk storage and pasteurization facilities for breastmilk donated by mothers. The milk shall begiven to infants in the neonatal intensive care unit whose own mothers are seriously ill.

y Provide continuing education, re-education and training of health workers including doctors, nurses, midwives,nutritionist-dietitians on current and updated lactation management. Health workers must be able to providecorrect information and support for breastfeeding.

y Produce and distribute information materials on breastfeeding for distribution to mothers in addition tobreastfeeding counseling.

y Refer breastfeeding mothers prior to discharge from the health facility, to breastfeeding support groups in thecommunity to help them continue breastfeeding when they return home.

d. Schools y Integration of infant and young child feeding in the curriculum. The Department of Education, the Commission on

Higher Education and the Technical Education and Skills Development Authority are tasked to integrate in the

relevant subjects in the elementary, high school and college levels, especially in the medical and education, theimportance, benefits, methods or techniques of breastfeeding and change of societal attitudes towards

breastfeeding.

y Enforcement of the Milk Code in schools. Schools must not allow any marketing including sponsorship from milkcompanies within the school. Schools must not also accept donations of formula milk and breastmilk substitutesas this is against the Milk Code.

y Place posters, brochures and other information about breastfeeding in school-based health centers.

y Establish lactation stations in the school to enable teaching and non-teaching personnel to breastfeed or expressand store breastmilk. Schools are also considered workplaces and therefore must comply with the provisions of RA10028.


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e. Industry/manufacturers y Compliance to the Milk Code by milk companies. Strictly no marketing of products within the scope of the Milk

Code.

y Fortify foods that are mandated by RA 8976 or the Food Fortification Law and volunteer to fortify other foodproducts.

y Compliance to the Code of Hygienic Practice for Food for Infants and Children of manufacturers in accordance tothe proper handling of foods in the food chain. This will ensure that food products intended for infants and

children are safe.

*DepEd Memorandum 103 s. 2011: Nutrition Month 2011

Nutrition Fast Facts

y Phytochemicals are biologically active natural substances derived from plants. They are integralconstituents of natural disease resistance. A well known example is the broccoli phyto-chemicalsulforathane, which reaches a potential cancer cell and activates a sequence of enzymes that efficientlyremove the carcinogen from the cell before any damage occurs.

y Flavonoids are found in citrus fruits and berries, functioning as plant pigments and giving color to fruitsand flowers. The flavonoids are potent antioxidants against a spectrum of free radicals which enhance acell's membrane resistance to cancer attack. Recent research has documented a unique targeted organtissue specificity where specific flavones are found in high concentrated with scavenger function.Examples include Ginkgo Biloba, which has a target affinity for the central nervous system, thus increasingcerebral blood flow and oxygen delivery to brain tissue. Another is Silybum marianum (milk thistle) whichconcentrates its antioxidant scavenger activity in the liver, supporting improved function and protection.Flavonoids appear to modify the systemic reaction to allergens, viruses and carcinogens, exhibiting anti-

inflammatory, anti-viral and anti-carcinogenic properties.

y Soy Phytoestrogens, Genistein and Diadzein interfere with new capillary blood vessel formation, thusinhibiting a tumor's growth. Phytoestrogens provide a natural source of non-estrogen precursors whichsupport the estrogen effects of female health and wellness. The cruciferous vegetable cabbage containsphenethyl isothiocyanate (PEITC), found in research to offer lung cell DNA protection from a carcinogenfound in tobacco smoke inhalation. Indoles and saponins also contribute to enhanced cellular immunity.

y Carotenoids are a class of natural plant molecules which serve as potent antioxidants, particularly of single oxygen unpaired electron free radicals. Approximately 15% of the carotenes also serve as pro-Vitamin A and convert in the liver to Vitamin A. Recent research has demonstrated the antioxidantscavenger activity to be protective against carcinogens. D. salina algae is a natural form of carotenoids,

including beta, alpha and gamma carotene, lutein, lycopene, and select xanthins. These biologically activemixed carotenoids may have a naturally synergistic protective effect. Macronutrient consumption of whole foods enriched with carotenes include green leafy vegetables, carrots, sweet potatoes and yams.Make these a cornerstone of your meal planning.

y B Complex Vitamins help to maintain healthy body growth and organ functions. Thiamine (Vitamin B1)enhances circulation, assists in carbodydrate metabolism, optimizes cognitive learning and brain function,and has a positive effect on blood cell formation, energy production and learning capacity. Riboflavin(Vitamin B2) is required for the essential functions of red blood cell formation, antibody production and


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cellular respiration. Niacinamide (Vitamin B3, including niacin and nicotinic acid) enhances circulation,supports functioning of the nervous system and lowers cholesterol through its effects on metabolism of carbohydrates, protein and fats. Pantothenic acid (Vitamin B5) is known as the "anti-stress modulator,"facilitating the metabolic conversion of fats, carbohydrates and protein into energy, assisting theproduction of adrenal hormones, neurotransmitters, and an essential element of conenzyme A.Pyridoxine (Vitamin B6) is the most ubiquitous of the B vitamins in almost every body function. It helps

maintain vital sodium - potassium balance, is essential to cellular DNA and RNA synthesis, and activatesmany enzymes which enhance Vitamin B12 absorption. Important recent research has demonstratedinhibition and modulation of a dangerous chemical homocysteine, which attacks heart muscle and allowscholesterol to be deposited around the heart muscle. Cyanocobalamin (Vitamin B12) is needed to preventanemia. It functions with Folic Acid in the formation and regulation of red blood cell synthesis, ironutilization, and nerve tissue growth, particularly to avoid the risk of neural tube defects during fetaldevelopment of pregnancy. Vitamin B12 promotes normal nerve growth and development by maintainingthe fatty sheaths that cover and protect nerve ending synapses. Cyanocobalamin has a metabolic role inthe production of acetylcholine, a neurotransmitter important to memory and learning.

y Minerals are naturally occurring elements found in the Earth's crust. Ultimately, the natural processes of climate and erosion create mineral salts found in our soil. These minerals are absorbed by plants, in turnconsumed by herbivorous animals, in turn consumed by humans. This ecosystem is the biological pipelinefor minerals becoming important constituents of life. Minerals are categorized as macrominerals ormicrominerals (trace elements). Trace minerals include boron, which enhances skeletal mineralabsorption, bone density, and supports mental alertness; chromium, which enhances glucose toleranceand modulates fat metabolism as an energy source; germanium, which is a potent immune systemmodulator which stimulates the production of interferon and natural killer cells; copper and iron, whichpromote the formation of bone and red blood cells and the production of hemoglobin and myoglobin;manganese, which is important for energy production, protein and fat metabolism, and numerous growthfunctions; molybdenum, which is important in protein metabolism and normal cell function; selenium,which is a vital antioxidant that protects the immune system and inhibits the oxidation of fat lipids;vanadium, which supports cellular metabolism and growth functions of bone, teeth, muscle, andreproduction; silicon and sulfur for collagen, connective tissue formation, and amino acid biosynthesis.Zinc is essential to growth of the reproductive organs, supports prostate health, and promotes wound

healing and important antioxidant function. Mineral complex supplementation assures appropriatequantities of each of these vital elements, which should always be consumed in balanced amounts.

y Antioxidants are a powerful group of vitamins, minerals and enzymes that support the body's protectionfrom free radical formation and cellular damage. Free radicals are atoms with a "free" unpaired electron,capable of impairing the immune system, thus leading to infection and degenerative processes, includingcancer and the aging process. Key antioxidants include Coenzyme Q10, an important co-factor in cellularenergy and oxidative phosphorylation; Ginkgo Biloba, a potent herb that enhances circulation and oxygendelivery to vital organs and supports nerve tissue function for mental alertness; Glutathione, the cellprotector that also detoxifies environmental tobacco smoke, UV sunlight radiation, toxic chemotherapyeffects, and consumed alcohol. Glutathione has a key role of combining with selenium, a trace metal toform the enzyme glutathione peroxidase, which neutralizes the formation of hydrogen peroxide. The

carotenes, vitamins A, C, and E all have powerful antioxidant effects that destroy potential carcinogens,promote healthy heart tissue, stimulate the immune system and promote anti-aging.

y Immune System Modulators includes potent herbs and trace minerals which function with selectantioxidants to stimulate, modulate and protect the immune system. This "Mr. ImmuneWrench" (a la"Mr. Goodwrench") is the molecular sentry and security system that identifies and neutralized freeradicals before they can cause cellular damage; induces the production of natural killer cells andinterferon, who tighten the immune-surveillance function of defense from bacterial and viral infection;and serves to protect from carcinogens and environmental molecules which damage immune function.


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The herbal modulators include astragalus, echinacea, turmeric, goldenseal and the reishi, shitake andmaitake mushrooms. The trace mineral germanium in its organic form improves cellular oxygenation andstimulates interferon production and its cellular protection. Manganese, zinc and selenium all support theimmune system competency and function.

y Appetite suppressants and fat metabolizers include the Indian herb, Garcinia Cambogia, whose activeingredient hydroxy citric acid (HCA) modulates appetite and supports the burning of stored fat as anenergy source; Chromium picolinate, which inhibits sugar cravings and enhances the utilization of glucosefrom simple carbohydrates; Lecithin, a fat emulsifier which aids in breakdown of fats; Choline, L-Carnitine,L-Methionine and Inositol, which support fat burning metabolism; and spirulina and branched-chainamino acids to promote greater lean body mass.

Adenosine Triphosphate (ATP): ATP is a molecule that serves as the universal energy source for all plants andanimals. In your body, ATP breaks down into adenosine diphosphate plus a separate phosphate group. Thisreleases energy, which is used to power your body's cells. During periods of inactivity, the reverse reaction takesplace, and the phosphate group is reattached to the molecule using energy obtained from food. In this way, theATP molecule is continuously being recycled by your body.

Body Mass Index (BMI): Body Mass Index is a standardized ratio of weight to height, and is often used as a generalindicator of health. Your BMI can be calculated by dividing your weight (in kilograms) by the square of your height(in meters). A BMI between 18.5 and 24.9 is considered normal for most adults. Higher BMIs may indicate that anindividual is overweight or obese.

Iron : Iron is one of the human body s essential minerals. It forms part of hemoglobin, the component of the bloodthat carries oxygen throughout the body. People with iron-poor blood tire easily because their bodies are starvedfor oxygen. Iron is also part of myoglobin, which helps muscles store oxygen. With insufficient iron, adenosinetriphosphate (ATP; the fuel the body runs on) cannot be properly synthesized. As a result, some iron-deficientpeople can become fatigued even when they are not anemic.

Protein : Protein is one of the basic components of food and makes all life possible. Amino acids are the buildingblocks of proteins. All of the antibodies and enzymes, and many of the hormones in the body, are proteins. Theyprovide for the transport of nutrients, oxygen, and waste throughout the body. They provide the structure andcontracting capability of muscles. They also provide collagen to connective tissues of the body and to the tissues of the skin, hair, and nails.

Vitamin A (Retinol): Vitamin A is a fat-soluble vitamin with multiple functions in the body. It helps cellsdifferentiate, an essential part of cell reproduction. Cells that are not fully differentiated are more likely to undergoprecancerous changes. It is a central component for healthy vision; vitamin A nourishes cells in various structuresof the eye and is required for the transduction of light into nerve signals in the retina. It is required duringpregnancy, stimulating normal growth and development of the fetus by influencing genes that determine thesequential growth of organs in embryonic development. It influences the function and development of sperm,ovaries, and placenta and is a vital component of the reproductive process.

Vitamin B1 (Thiamin): Vitamin B1 is a water-soluble vitamin that the body requires to break down carbohydrates,fat, and protein. Every cell of the body requires vitamin B1 to form adenosine triphosphate (ATP). Vitamin B1 isalso essential for the proper functioning of nerve cells.

Vitamin B2 (Riboflavin): Vitamin B2 is a water-soluble vitamin that helps the body process amino acids and fats,activate vitamin B6 and folic acid, and convert carbohydrates to adenosine triphosphate (ATP). Under someconditions, vitamin B2 can act as an antioxidant.

Vitamin B3 (Niacin): Vitamin B3 is required for cell respiration and helps release the energy in carbohydrates, fats,and proteins. It also supports proper circulation and healthy skin, functioning of the nervous system, and normal


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secretion of bile and stomach fluids. It is used in the synthesis of sex hormones, treating schizophrenia and othermental illnesses, and as a memory-enhancer.

Nicotinic acid (but not nicotinamide) supplementation improves the blood cholesterol profile, and has been usedto flush the body of organic poisons, such as certain insecticides. People report more mental alertness when thisvitamin is in sufficient supply.

A shortage of niacin may be indicated with symptoms such as canker sores, depression, diarrhea, dizziness, fatigue,halitosis, headaches, indigestion, insomnia, limb pains, loss of appetite, low blood-sugar, muscular weakness, skineruptions, and inflammation.

Vitamin B 5 (Pantothenic Acid): Vitamin B5 is a water-soluble vitamin involved in the Kreb s energy productioncycle and is needed for the production of acetylcholine, a neurotransmitter. Vitamin B5 also triggers the adrenalglands, is essential in transporting and releasing energy from fats, and enables the synthesis of cholesterol, vitaminD, and steroid hormones. Pantethine a vitamin B5 byproduct has been shown to lower cholesterol andtriglycerides in the blood.

Vitamin B 6 : Vitamin B6 is a water-soluble vitamin and is part of the vitamin B complex. Vitamin B6 plays a role inthe synthesis of antibodies by the immune system, which are needed to fight many diseases. It helps maintainnormal nerve function and also acts in the formation of red blood cells. Vitamin B6 is also required for the chemicalreactions needed to digest proteins. The higher the protein intake, the more the need for vitamin B6.

Large doses of vitamin B6 can cause neurological disorders and numbness. Deficiency of this vitamin can causemouth and tongue sores, irritability, confusion, and depression. Vitamin B6 deficiency is uncommon in the UnitedStates.

Vitamin B9 (Folate): Vitamin B9, also known as folic acid, is a B vitamin necessary for cell replication and growth.Folic acid helps form building blocks of DNA, which holds the body s genetic information, and building blocks of RNA, needed for protein synthesis. Folic acid is most important, then, for rapidly growing tissues, such as those of a fetus, and rapidly regenerating cells, like red blood cells and immune cells. Folic acid deficiency results in ananemia that responds quickly to folic acid supplements.

The need for folic acid increases considerably during pregnancy. Deficiencies of folic acid during pregnancy areassociated with low birth weight and an increased incidence of neural tube defects in infants. Most doctors, manyother health-care professionals, and the March of Dimes recommend that all women of childbearing agesupplement with 400 mcg per day of folic acid. Such supplementation may protect against the formation of neuraltube defects during the time between conception and when pregnancy is discovered.

Vitamin B12 (Cobalamine): Vitamin B12 is a water-soluble vitamin needed for normal nerve cell activity, DNAreplication, and production of the mood-affecting substance SAMe (S-adenosyl-L-methionine). Vitamin B12 actswith folic acid and vitamin B6 to control homocysteine levels. An excess of homocysteine has been linked to anincreased risk of coronary disease, stroke, and other diseases such as osteoporosis and Alzheimer s.

Vitamin B12 deficiency causes fatigue. A small trial reported that even some people who are not deficient in B12showed a marked increase in energy after vitamin B12 injections. However, the relationship between B12injections and the energy level of people who are not vitamin B12-deficient has been rarely studied. Oral B12supplements are unlikely to achieve the same results as injectable B12, because the body has a relatively poorabsorption rate for this vitamin.

Vitamin C (Ascorbic Acid): Vitamin C is an essential water-soluble vitamin that has a wide range of functions in thehuman body.

One of vitamin C s important functions is acting as an antioxidant, protecting LDL cholesterol from oxidativedamage. When LDL is damaged, the cholesterol appears to lead to heart disease, but vitamin C acts as animportant antioxidant protector of LDL. Vitamin C may also protect against heart disease by reducing the stiffnessof arteries and the tendency of platelets to coagulate in the vein.


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The antioxidant properties also protect smokers from the harmful effects of free radicals. Small doses of vitamin Ctaken by nonsmokers before being exposed to smoke have been shown to reduce the free radical damage and LDLcholesterol oxidation associated with exposure to cigarette smoke.

Vitamin C has a range of additional functions. It is needed to make collagen, a substance that strengthens manyparts of the body, such as muscles and blood vessels, and plays important roles in healing and as an antihistamine.Vitamin C also aids in the formation of liver bile, which helps to detoxify alcohol and other substances. Evidenceindicates that vitamin C levels in the eye decrease with age and that vitamin C supplements prevent this decrease,lowering the risk of developing cataracts.

Vitamin C has been reported to reduce activity of the enzyme aldose reductase, which theoretically helps protectpeople with diabetes. It may also protect the body against accumulation or retention of the toxic mineral lead.People with recurrent boils (furunculosis) may have defects in white-blood-cell function that are correctable withvitamin C supplementation.

Vitamin D (Cholecalciferol): Vitamin D is a fat-soluble vitamin that helps maintain blood levels of calcium, byincreasing absorption from food and reducing urinary calcium loss. Both functions help keep calcium in the bodyand therefore spare the calcium that is stored in bones. Vitamin D may also transfer calcium from the bone to theblood, which may actually weaken bones. Though the overall effect of vitamin D on the bones is complicated,some vitamin D is certainly necessary for healthy bones and teeth.

Vitamin D is also produced by the human body during exposure to the ultraviolet rays of the sun. However,seasonal changes, latitude, time of day, cloud cover, smog, and sunscreen can all affect UV exposure. Vitamin Ddeficiency is more common in northern latitudes, making vitamin D supplementation more important for residentsof those areas.

Vitamin D plays a role in immunity and blood cell formation and also helps cells differentiate a process that mayreduce the risk of cancer. From various other studies, researchers have hypothesized that vitamin D may protectpeople from multiple sclerosis, autoimmune arthritis, and juvenile diabetes. Vitamin D is also necessary tomaintain adequate blood levels of insulin. Vitamin D receptors have been found in the pancreas, and someevidence suggests that supplements may increase insulin secretion for some people with adult-onset diabetes.

Vitamin E (Tocopherol): Vitamin E is an antioxidant that protects cell membranes and other fat-soluble parts of thebody, such as LDL cholesterol (the bad cholesterol), from damage. Several studies have reported that

supplements of natural vitamin E help reduce the risk of heart attacks.Vitamin E also plays some role in the body s ability to process glucose. Some trials suggest that vitamin E may helpin the prevention and treatment of diabetes.

In the last decade, the functions of vitamin E have been further clarified. In addition to its antioxidant functions,vitamin E has now been shown to directly affect inflammation, blood cell regulation, connective tissue growth, andgenetic control of cell division.

Vitamin K (Phylloquinone): Vitamin K is necessary for proper bone growth and blood coagulation. Vitamin Kaccomplishes this by helping the body transport calcium. Vitamin K is used to treat overdoses of the drug warfarin.Also, doctors prescribe vitamin K to prevent excessive bleeding in people taking warfarin but requiring surgery.

There is some evidence that vitamin K2 (menadione), not vitamin K1 (phylloquinone; phytonadione), may improvea group of blood disorders known as myelodysplastic syndromes (MDS). These syndromes carry a dramaticallyincreased risk of developing acute myeloid leukemia. Comprehensive trials of K2 for MDS are needed to confirmthese auspicious early results.

55 Juicy Facts About . . .

Fast Food

. Every month, approximately nine out of 10 American children visit a McDonald's restaurant. f


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. In 1970, Americans spent about $6 billion on fast food. In 2006, the spending rose to nearly $142 billion. e

. During the early 1900s, the hamburger was thought to be polluted, unsafe to eat, and food for the poor. Streetcarts, not restaurants, typically served them. e

. Proportionally, hash browns have more fat and calories than a cheeseburger or Big Mac. b

. At some fast food chains, both in U.S. and in other countries, managers are rewarded bonuses when they

reduce employee wages to save money.g

. To keep salaries low, McDonald's and other fast food chains have intentionally engaged in anti-unionactivities. g

. Today, Coca-Cola and PepsiCo products are sold in every country in the world,except North Korea. e

. Late comedian and talk-show host Johnny Carson labeled the hamburger the"McClog the Artery." e

. In 2005, Adv ertisting Age cited Ronald McDonald as the number two top-10advertising icon of the twentieth century. The Marlboro Man was numberone. e

0. The first located printed reference to hamburgers appeared in the Los AngelesTimes in 1894. e

1. There are more than 300,000 fast food restaurants in the U.S. alone. e 2. Due to anti-German sentiment during WWI, an alternative name for a

hamburger (which was derived from the Hamburg steak sandwiches eaten onimmigrant ships between Hamburg, Germany, and America in the 1800s) was

salisbury steak. It was named after Dr. Salisbury who prescribed groundbeef for patients suffering from anemia, asthma, and other illnesses. e

3. The popularization of the automobile resulted in flashier fast food restaurant architecture to catch theattention of drivers. This lasted until the 1970s when communities began to complain about the exaggeratedbuildings. c

4. A&W Root Beer is named after Roy Allen and Frank Wright, the founders of the company. Allen bought therecipe from a pharmacist who had perfected it for making root beer. A&W was one of the first fast food

franchises.e

5. Television greatly expanded the ability of advertisers to reach children and try to develop brand loyalty early inlife. Today the average American child sees more than 10,000 food advertisements each year on television. d

6. Fast food companies, the movie industry, and theme parks have a long and financially lucrative relationship.The companies seek to promote and product place one another for incredible profit. For example, Frito Laysponsors the California Screamin roller coaster at Disneyland, and movies intentionally feature a type of fastfood (e.g., Pizza Hut in Way ne s W orl d ).e

7. Adv ertising Age selected the McDonald s slogan You Deserve a Break Today as the best advertising campaignof the twentieth century. Other notable slogans were Burger King s Burger King, Home of the Whopper andWendy s Where s the Beef? e

8. In 1949, Richard and Maurice McDonald opened the first McDonald's restaurant in San Bernardino, California:

the McDonald Brothers Burger Bar Drive-In.e

9. McDonald's is Brazil s largest employer. e 0. When McDonald's opened an outlet in Kuwait shortly after the end of the Gulf War, the line of cars waiting to

eat there was seven miles long. e 1. In 2004, PETA released a video taken at Pilgrim s Pride, a chicken supplier to fast food restaurants, which

showed intense animal cruelty. f 2. In 1949, Forrest Raffel and his younger brother Leroy created a restaurant that sold roast beef sandwiches.

They spelled out the initials Raffel Brothers (RB) to create the name Arby s. e

North Korea is one of the few

countries where Coca-Colaand Pepsi-Cola are not readily

available


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3. Because McDonald's initially did not want its customers to stay and socialize, they prohibited newspaperboxes, candy machines, telephones, pinball machines, jukeboxes, and other types of entertainment. They alsoinstalled uncomfortable chairs to deter customers from lingering. e

4. The popularization of the drive-thru led car manufacturers in the 1990s toinstall cup holders in the dashboards. As fast food drinks became larger, so did

the cup holders.c

5. A genetically engineered hormone called rBGH is given to cows in the U.S. toincrease milk production even though its chemical byproducts may becarcinogenic. Residues of rBGH have been found in meat products, such ashamburgers sold in fast food chains. e

6. Caffeine is the most commonly used drug in the world, and high doses canhave serious health effects, including muscle weakness, heart irregularities,and infertility. f Children and teenagers consume more than 64 gallons of softdrinks per year. e

7. Carl Karcher of Anaheim, California, launched Carl s Jr in 1956. They were miniversions of the restaurant he already owned and, hence, he called them Carl sJr.e

8. Coca-Cola originally included coca derivatives such as cocaine in their sodas,which at the time was not illegal. It was originally served as a brain tonic and intellectual soda fountainbeverage. e

9. Critics of fast food argue that it advocates a pernicious consumerism that destroys both the environment andhealth of the world. Some critics warn of the McDonaldization of America in which fast food chains threatensmall businesses and homogenize American life. d

0. The spread of E.coli and mad cow disease are just a few of the dozen examples of food-born pathogens linkedto beef. Some meatpackers have considered radiating meat to kill the bacteria in tainted meat. Some scholarsalso claim hamburger meat may cause Alzheimer s disease. h

1. Eating fast food can result in high levels of insulin, which has been linked to rising incidences of Type 2Diabetes. In fact, more than 600,000 new cases of diabetes are diagnosed each year. f

2. Two fast food chains claim to have opened the first drive-ins: Pig Stand, which opened in 1921 in Texas, andA&W Root Beer, which launched in California in 1919. e

3. White Castle, started by J. Walter Anderson and Edgar Waldo Billy Ingram, is considered to be the first fastfood restaurant. Its major product was a hamburger, which had been sold as sandwiches by street vendorssince the 1890s. e

4. Burger King s Double Whopper with cheese contains 923 calories. A manwould need to walk for about nine miles to burn it off. Adding french fries anda large cola brings the total calories to an amazing 1,500 calories (2/3 of anadult man s recommended daily caloric intake). b

5. The combination of french fries and hamburgers is a continuation of themeat and potatoes mentality that has been the core of American food since

the eighteenth century.e

6. When it was revealed in 1990 that McDonald's used beef tallow to flavor itsfrench fries, Hindu vegetarian customers in Mumbai (formerly Bombay), India ,ransacked a McDonald s restaurant and smeared cow dung on a statue of Ronald MacDonald. e

7. French fries are the single most popular fast food in America. In 1970, frenchfries surpassed regular potato sales in the United States. In 2004, Americansate 7.5 billion pounds of frozen french fries. e

The popularization of drive-thru restaurants has led to

the development of increasingly sophisticated cup

holders in cars

A person would need to walknine miles to burn off the 923

calories found in BurgerKing's Double Whopper with

cheese


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Three of t he Most Un healt hy Frenc h Fries

Type Calories Fat (g) Sodium (mg) Trans fat (g)

Arby s Curly Fries 631 37 1,476 1

McDonald s Regular Fries 570 30 330 8

Dairy Queen Regular Fries 730 33 1,530 5

8.

9. In-N-Out Burger is one of the few fast food restaurants that actually slice each potato by hand shortly before itis placed in the deep fryer. e

0. When France refused to join the American-led coalition against Iraq, some Republicans argued that the namefrench fries be changed to liberty fries. e

1. Hamburgers are not served in India out of respect for Hindu religious beliefs, and beer is served at McDonald'sin Germany. e

2. The invention of the meat grinder in the mid nineteenth century gave rise to the hamburger. Currently,between 40,000 and 50,000 meatpackers, many of whom pack meat for fast food chains, are injured everyyear, making meatpacking one of the most dangerous jobs in the United States. h

3. Among the first fast food mascots was Big Boy, a plump boy with red-and-white checkered overalls with the words Big Boy spread across his chest.The first McDonald s mascot was Speedee, a little chef with a hamburgerhat. McDonald's later settled on the iconic Ronald McDonald and today 96%

of American children recognize him. e 4. McDonald's is the largest purchaser of beef, pork, and potatoes and the

second largest purchaser of chicken in the world. Its annual orders for frenchfries constitute 7.5% of America s entire potato crop. e

5. McDonald's is one of the largest owners of real estate in the world and itearns the majority of i ts profits from collecting rent, not from selling food. e

6. By the end of the twentieth century, one out of eight American workers had atsome time been employed by McDonald's and 96% of Americans had visitedMcDonald's at least once. It was also serving an estimated 22 millionAmericans every day and even more abroad. e

7. High-fructose corn syrup (which tricks your body into wanting to eat more and to store more fat) first appeared

in 1967, and the average American now consumes 63 pounds of it a year. It is ubiquitous in fast foods.e

8. Dangerous fast food ingredients that have been linked to various cancers and/or obesity includes MSG, trans

fat, sodium nitrite, BHA, BHT, propyl gallate, aspartame, Acesulfame-K, Olestra, potassium bromate, and foodcoloring Blue 1 and 2, Red 3, Green 3, and Yellow 6. f

9. Burger King s Triple Whopper with cheese has an amazing 1,230 calories. Hardies Monster Thickburger has1,420 calories and 2,770 grams of sodium. Carl s Jr.'s Double Six hamburger has 1,520 calories and 111 gramsof fat. Most people need only 44-66 grams of fat per day, and most of them should come from sources likenuts, fish, and olive oil. a

Second only to Santa Claus,Ronald McDonald is

recognized by over 96% of American children


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Three of t he Most Un healt hy Hamburgers

Type Calories Fat (g) Sodium (mg) Trans fat (g)

Carl s Jr. Double Six Dollar Burger 1,520 111 2,760 Unknown

Hardee s Monster Thickburger 1,420 108 2,770 Unknown

Hardee s Bacon Cheese Thickburger 1,300 97 2,200 Unknown

0.

1. The American Heart Association recommends a maximum of no more than 2 grams of trans fat per day. Aperson should eat no more than 1,000-3,000 mg of sodium per day. Men need about 2,700 calories a day,while women need about 2,000 per day. a

R ecommended Dail y Servings

Calories Men: 2,700; Women: 2,000

Fat 44-66 grams (should come from nuts, fish, olive oil, etc)

Sodium 1,000-3,000 mg

Trans fat 2 grams

2.

3. Some of the healthier fast food choices include Arby s Light Roast Chicken Sandwich (276 calories, 7 grams of fat, 777 mg sodium, 33 mg cholesterol), Burger King s Chunky Chicken Salad (142 calories, 4 grams of fat, 443mg sodium, 49 mg cholesterol), Wendy s Chili (210 calories, 7 grams of fat, 800 mg sodium, 30 mg cholesterol),and McDonald s Vanilla Shake (310 calories, 5 grams of fat, 170 mg sodium, 25 mg cholesterol). a

4. A McDonald s corn muffin has more calories than a glazed donut. A small packet of Wendy s honey mustarddressing has 280 calories. b

5. In 1965, a college student named Fred De Luca and family friend Dr. Peter Buck started Subway in Bridgeport,Connecticut. The first restaurant was called Pete s Super Submarines. Subway currently is located in 87countries. e

6. The fast food industry has dramatically affected how cattle and chickens are raised, slaughtered, andprocessed. It also encouraged consolidation in the meatpacking industry, such that there are now only 13major meatpackers in America. McDonald s is the largest purchaser of beef and has great influence overmeatpacking practices. h

7. The rise in the fast food industry has been linked to rising cases of obesity. The CDC estimates that 248,000


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Americans die prematurely due to obesity and considers obesity as the number two cause of preventabledeath in the US (the #1 cause is smoking ).e

8. Today, Americans consume approximately 70 million tater tots a year. They were created to utilize potatoshreds left over from french fry production. The film Nap oleon D y na mite (2004) popularized them evenmore. e To burn off one serving (3 oz) of tater tots would take about 67 minutes of walking. b

25 Fun Food Facts

Fun Food Fact #1: In general, raw vegetables have a much higher nutrient value than cooked, though there are afew exceptions, such as cooked tomatoes . Cooked artichokes are very high in overall antioxidant value.

Fun Food Fact #2: The smaller the size of a berry, the sweeter its taste.

Fun Food Fact #3: Those mega-size apples and oranges you ve been seeing lately at conventional grocers arepumped up due to added water volume, rather than fruit substance. This is a crop-yield technique by farmersdesigned to produce bigger fruit for more consumer appeal.

Fun Food Fact #4: A well-done steak, especially if it has charred portions, contains much higher levels of carcinogens than a medium-done or rare steak.

Fun Food Fact # 5 : Artificial colorings in foods have been linked to increased incidence of ADHD symptoms.

Fun Food Fact # 6 : The flavor of bubble gum comes from the fusion of vanilla, wintergreen and cassia, a form of cinnamon .

Fun Food Fact # 7 : There is evidence that honey is the only food that cannot spoil. Archaeologists have tastedhoney discovered in ancient Egyptian tombs, reporting that it s edible. Here are some health benefits of honey.

Fun Food Fact # 8 : Popcorn has been around for 6,000 years.

Fun Food Fact #9: The fat on raw steak or chicken, slices off super easily if the meat is partially frozen.

Fun Food Fact #10: There are 1,200 varieties of watermelon.

Fun Food Fact #11: In order for green tea to have a therapeutic effect , you must consume 4-5 cups daily.

Fun Food Fact #12: The closer a food is to its natural state, the healthier it is for you: An apple is better than applesauce which is better than bottled apple juice which is better than apple pie.

Fun Food Fact #13: The reason some canned soups taste so good is because they contain a lot of sugar.

Fun Food Fact #14: Formaldehyde is the stinky liquid that s used to preserve dead laboratory animals. Thischemical is what the artificial sweetener, aspartame , breaks down into after being eaten.

Fun Food Fact #1 5 : To prevent bananas from becoming brown, refrigerate them.

Fun Food Fact #1 6 : Iceberg lettuce is 90 percent water, and therefore, of negligible nutrient value.


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Fun Food Fact #1 7 : If you could eat only one vegetable for the rest of your life, eat spinach; it s one of the highestranking vegetables as far as overall antioxidant capacity, yet so versatile in recipes.

Fun Food Fact #1 8 : The world record for eating cheesecake is 11 pounds eaten in nine minutes by Sonya Thomas,who weighs 105 pounds.

Fun Food Fact #19: The special sauce in a Big Mac is actually thousand island dressing.

Fun Food Fact #20: Two 12-ounce servings of freshly juiced apples, pears, carrots, celery and leafy greens canproduce the same effect as twice the dosing recommendation of a laxative.

Fun Food Fact #21: The reason Wendy s beef patties are square is because the late Dave Thomas, who purchased alittle burger place one day and named it Wendy s, did not believe in cutting corners when it came to building abusiness and serving customers.

Fun Food Fact #22: The only continent that does not have a McDonald s is Antarctica. A Big Mac contains 560calories.

Fun Food Fact #23: Diet soda has not been proven to aid in weight loss. In fact, it s been shown to actually increasehunger.

Fun Food Fact #24: Whenever a recipe for cake or muffins calls for oil, applesauce can be substituted .

Fun Food Fact #2 5 : Watermelon and cucumbers are among a dog s favorite foods once they are introduced tothem, of course. And these foods supply valuable enzymes to a dog s system.

Culinary Measurements 1 pinch less than 1/8 tsp (dry)

1 dash 3 drops to 1/4 tsp (liquid)

3 tsp1 tbsp = 1/2 ounce (liquid anddry)

2 tbsp 1 ounce (liquid and dry)

1 cup 8 ounces (liquid) = 1/2 pint

1 quart 2 pints (dry) = about 1 liter

1 peck 8 quarts

1 bushel 4 pecks

Conversion Factors Ounces to grams: multiply ounces by 28.3

Grams to ounces: multiply grams by .0353

Pounds to grams multiply pounds by 453.59

Pounds tokilograms: multiply pounds by 0.45

Ounces tomilliliters: multiply ounces by 30


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Cups to liters: multiply cups by 0.24

Fahrenheit toCelsius:

subtract 32 from F, multiply by 5,then divide by 9

Celsius toFahrenheit:

multiply C by 9, divide by 5, thenadd 32

Inches tocentimeters: multiply inches by 2.54

Centimeters toinches:

multiply centimeters by .39

Mass

metric -> imperial

1 milligram [mg] = 0.0154 grain

1 gram [g] = 1,000 mg =0.0353 oz

1 kilogram [kg] = 1,000 g = 2.2046 lb

1 tonne [t] = 1,000 kg = 0.9842 ton

imperial -> metric

1 ounce [oz] = 437.5 grain = 28.35 g

1 pound [lb] = 16 oz = 0.4536 kg

1 stone 14 lb = 6.3503 kg

1 hundredweight[cwt]

= 112 lb = 50.802 kg

1 tonne = 20 cwt = 1.016 t

Temperature

0 Fahrenheit (F) to 0 Celsius (C)

--10F --23.3C (freezer storage)

0F 17.7C

32F 0C (water freezes)

50F 10C

68F 20C (room temperature)

100F 37.7C

150F 65.5C

205F 96.1C

212F 100C (water boils at sea level)

300F 148.8C

325F 162.8C

350F 177C

375F 190.5C

400F 204.4C

425F 218.3C

450F 232C

475F 246.1C

500F 260C

Documents

Readings on Nutrition Month 2011