WEEK 2 SUGAR In this lesson you will learn: 1. The difference between natural and added sugar 2. Why it is important to limit added sugar. 3. About the added sugar in sodas. 4. How to calculate the teaspoons of sugar in a product. 5. How to make naturally sweetened, low-sugar drinks.
Why Sugar is Harmful? Sugar adds calories to foods, without giving any nutritional or healthful benefits. This can lead to weight gain, diabetes, and heart disease. Natural versus Added Sugar Natural sugars are a natural part of sweet foods. These are found in fruit, milk, plain yogurt, raisins, and frozen fruit. Sugar or sugary syrups are added to foods when they are processed. Many packaged foods have added sugar, including chocolate milk, fruit drinks, soda, fruit snacks, candy, Gatorade, and canned fruit. Liquid Candy Have you ever thought of soda as liquid candy? Really, that s all it is! It s hard to think of sodas as candy because we drink them, but they give us just as much sugar, if not more. Drinking soda adds extra calories to your diet without adding any beneficial nutrients like vitamins and minerals. When you drink soda, you usually end up not having room for healthier drinks. Drink soda can often make you feel thirstier. Drinking sugary beverages has been linked to obesity and diabetes in Latino children and adults. =
How much sugar is in our drinks? M&Ms candy Nutrition Facts Serving Size: 100 g 3.53 oz Amount Per Serving Calories 490 Calories from Fat 225 %DV Total Fat 25 g Saturated Fat 14 g Cholesterol 35 mg Sodium 70 mg Total Carbohydrate 70 g Dietary Fiber 0 g Sugars 63 g Protein 7 g Vitamin A 0% Vitamin C 0% Calcium 0% Iron 0% When you divide 63 g of sugar by 4 = 16 teaspoons of sugar in 1 regular bag of M&Ms 4 grams of sugar = 1 teaspoon of sugar You should try to eat less than 50 g of added sugar per day. Calculating Teaspoons of Sugar Coca Cola 12 oz (355 ml) Can Sugar: 39g Coca Cola 20 oz (590 ml) Bottle Sugars: 65g
Arizona Lemon Ice Tea 24 oz Can Sugar: 72g 7-Eleven Super Big Gulp 44 oz (with Pepsi) Sugar: 128g Facts about fruit drinks: It s not just soda that can be bad for you; juice and fruit drinks can be unhealthy too. Juice does not contain the fiber that whole fruits and vegetables have. A lot of juice can provide excessive amounts of calories and may cause weight gain. A lot of juice is also bad for your teeth. Most fruit drinks only contain 5-10% fruit juice. Watch amount of juice you drink- too much can be bad! A ½ cup (4 ounces) of fruit juice equals one serving from the fruit or vegetable group.
Beverage Taste Test Taste Rating Key 1 2 3 4 5 Don t Like!/ Wouldn t Drink Didn t Really Like/ Probably Wouldn t Drink Could Grow to Like/ Might Drink Like/ Would Probably Drink Really like!/ Would Definitely Drink Name of Drink Notes Taste Rating (1 to 5)
CELERY AND APPLES WITH PEANUT BUTTER Ingredients ½ Apple (sliced) 1 stick Celery 2 Tbsp Peanut Butter 1 Tbsp Raisins (optional) Time: 10 minutes Servings: 1 Directions 1. Slice apples and cut out the core. Cut celery into long pieces. 2. Spread peanut butter on apple slices and celery to taste (approximately 1 Tbsp). 3. Place raisins on top of peanut butter, if desired. CUCUMER LEMON WATER Ingredients 1 2 Filtered water Cucumber Lemons Time: 10 minutes Servings: 8-16 servings depending on the amount of water added Directions 1. Peel the cucumber, cut it in half crosswise and then slice it lengthwise into 4 sections. 2. Wash the lemons and cut them into thin slices. 3. Put the lemon and cucumber into a pitcher and fill the pitcher with water. Put the pitcher in the refrigerator and allow to sit for at least 2 hours before drinking. 4. To serve, pour the water into glasses, leaving the lemon and cucumber in the pitcher. You can refill the pitcher and reuse the
lemon and cucumber a few times; they will stay fresh for about 2 days if kept cold. AGUA DE JAMAICA Ingredients 1/3 cup Dried Jamaica (hibiscus) flowers 1 Cinnamon stick 5 Cloves 5 sprigs Fresh mint 8 cups Water Fresh orange slices, if desired. Time: 10 minutes Servings: 16 (4 oz per serving) Directions 1. Rinse flowers in cold water in a colander. 2. Bring water to a boil in a medium pot. 3. Add Jamaica, cinnamon, and cloves. 4. Allow to boil for 2-3 minutes, stirring continuously. 5. Remove from heat and add mint. 6. Cover and allow ingredients to steep for 1-2 hours. 7. Strain into a pitcher, pressing on solids to extract more liquids. 8. Add additional cold water to taste and orange slices, if desired. The tea should be very mild and not bitter. Add water until the taste becomes smooth. Store in the refrigerator. Serve over ice. Note: Jamaica will stain so don t use a pitcher that retains color