Mohawk Paper Promotion by Melissa Kelly

make the right choices against childhood obesity

ALL

YOU-CAN-EAT Thoughts on Food Health Choices from Options by Mohawk.

Options by Mohawk Paper

Amount

Crystal White

28lb.

Marble White

28lb.

True White

80 text

Bright White

100 text

Estimated amount of weight for smooth options fine paper.

Mohawk Fine Papers Inc. 465 Saratoga Street Cohoes, New York 12047 1-800-THE-MILL (1.800.843.6455) themill@mohawkpaper.com www.mohawkpaper.com

make the right choices against childhood obesity

ALL

YOU-CAN-EAT Options by Mohawk Paper

Amount

Crystal White

28lb.

Marble White

28lb.

True White

80 text

Bright White

100 text

Estimated amount of weight for smooth options fine paper.

Copyright ÂŠ 2011 by Melissa Kelly All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. Mohawk Fine Papers Inc. 465 Saratoga Street Cohoes, New York 12047 1-800-THE-MILL (1.800.843.6455) themill@mohawkpaper.com www.mohawkpaper.com Printed in San Francisco, CA

This book is dedicated to Tina.

Mohawk was formed in 1931 by George O’Connor in New York. However, it wasn’t until 1972 that his children modernized the company. In the 1990s, the company patented Inkwell papers which are the first coated papers with post consumer products. Strathmore and Beckett papers were added the company in 2005. They also added a mill in Hamilton, Ohio. In 2009, Mohawk added the uncoated brands of SMART Papers and a marketer of Kromekote and Knightkote. The company is still operated by the O’Connor family. Today, Mohawk has over twenty-eight brands of paper. Mohawk cares about the environment and wants to keep the company green. Most papers use post-production materials and is powered by wind. With the EPA Climate Leaders program, they are working on measuring and reducing their green house gas emissions. They are trying to get other companies to follow their example. Mohawk options is an uncoated paper which has a great print performance. The paper has a great smooth feeling to it. There are many shades of white which allow for great printing. Options can be used for many different projects and comes in different sizes and weights. Option is green with 30% PCW and FSC-certified 100% PCW fiber options. The company wants to be as green as possible and uses 100% postproduction materials. It is also made by wind power. Some of the shades are 96-bright Crystal White, Marble White, True White 96, Bright Warm, and Warm White. There are eight types of white all together. This adds a little something to every project. The covers are bulky and dense but not too stiff, so scoring, folding, and cutting can be done with ease. There are choices for smooth and vellum finishes. The text paper is a bit lighter in weight. The premium paper is both good for digital and offset presses. There are many different sizes from 8.5 by 11 to 28 by 40. There are different weights. If you are creating a stationery set, it would be great because they have matching envelopes. Options paper is being used for this project because it has a wide variety of whites and can clearly show that media has an effect on the children of America. This book will show the options for all those who can change the epidemic of obesity that America is facing currently. Food health has a great effect on children today so it is important to show that in life we need a healthy diet and exercise. It is important for the future health of the world. Options paper is green and has many different shades of white. With eight shades, the designer will always have the option to pick which white they will like for the project. Options is also a green product so it will always be good for the environment. Options is a paper from a company that cares for the community. This paper is so fitting for this project because of this. With Obesity being the number one killer after tobacco, now, it is important that we know what our options are for our lifestyle. Childhood obesity has been rising the last couple of decades and we need to reverse this. With a healthy diet and exercise, there is hope. However, people need to be reeducated about health since the media has had such a big influence on people since their early years. We have choices in life that need to be healthy.

Options by Mohawk Paper

Amount

Crystal White Marble White

28lb.

True White Bright White

28lb. 80 text 100 text

Estimated amount of weight for smooth options fine paper. 01-02

FOOD HEALTH Have food and beverage commercials aimed at kids gotten better since companies like Kellogg’s, Nestle, Coca-Cola Co. and McDonald’s Corp. pledged to cut back on ads featuring unhealthy fare? It depends on how you define “better,” a new study finds.

Food and drink advertising on TV is big business, adding up to about $745 million each year, according to the study published

Monday in the Archives of Pediatrics and Adolescent Medicine. More than half of those dollars are spent trying to reach kids under the age of 12. Those ads work: Other studies have shown that as kids are exposed to a greater number of enticing commercials for sugary drinks, salty snacks and meals cooked in deep fryers, the heavier they get. So a group of researchers from the University of Illinois in Chicago hunkered down with TV ratings data from Nielsen Media Research. They found that the total number of food-related ads seen by kids has indeed dropped since the implementation of the Children’s Food and Beverage Advertising Initiative (CFBAI), which was launched in 2006 by 17 companies in an act of self-regulation. In 2009, kids between age 2 and 5 saw an average of 10.9 such commercials per day, down 18% from 2003, the researchers calculated. Meanwhile, kids between age 6 and 11 were exposed to an average of 12.7 food-related commercials each day in 2009, a 7% drop compared with 2003. Most of the food and drink ads – a full

86% of them – featured products high in saturated fat, sugar or salt. Among commercials for “snacks,” a whopping 97% were high in

at least one of these unhealthy ingredients (usually salt). But those figures from 2009 were actually an improvement compared with 2003, when 94% of all food and drink commercials were high in saturated fat, sugar or salt. One category of food advertising for kids has increased since the advertising initiative went into effect – commercials for fast-food restaurants. Between 2003 and 2009, exposure to such commercials increased by 21% for the younger children and by 31% for the older kids. The 17 companies that are part of Children’s Food and Beverage Advertising Initiative account for roughly 80% of the food and drink commercials seen by kids, and 88% of those ads were for unhealthy foods, the study found. That may not sound like a huge improvement, but these companies dialed back their kid-focused ads more than the companies that weren’t part of the initiative. There was a story a few months back about unemployed twenty-year olds, many of whom had useless graduate degrees in the liberal arts and were living in the city, who had received food stamps and were using them to shop at the pricey upscale grocery store Whole Foods.

Since these well-educated and newly poor young men and women received the same amount of food stamps as any other qualifying person and were using them to purchase healthy foods, I didn’t see much of a problem with it. If they find they can’t survive on what they are buying, I’m sure they’ll eventually start eating rice and beans and Ramen noodles like other poor folk. I sympathize with them because they’re kindred spirits. I don’t qualify for food stamps but if I did I’d be spending my money the same way. I’m a vegetarian and my health requires that I also must watch the sugar and carbohydrate content in the foods I eat. I also try to buy organic whenever possible. I’m that annoying person you see reading food labels in the store aisles, checking to see if there is chicken fat in the so-called vegetable soup or rennet in the cheese used to make the so-called vegetarian lasagna. Food stamps also don’t stretch far enough for people to eat as healthily as they wish. That’s a personal choice that does add more to my food budget. I buy the pricier vegetarian food in the organic aisle when I can and make due with some food groups like rice and beans and canned fruits and vegetables when I can’t. In the last few years I’ve been eating far more rice and beans. It is becoming more expensive to eat right. A study published this week in the journal “Health Affairs” said following the U.S. nutritional guidelines containing more potassium, fiber, vitamin D and calcium would add about $380 to the average consumer’s food costs. The feds aren’t making it any easier for poor people in some areas to eat healthy foods, either. In Washington state, guidelines make it difficult for women with children to use their food stamps to buy a bag of potatoes, a potassium-rich food. Food stamps also don’t stretch far enough for people to eat as healthily as they wish. Then we come to rural North Dakota, where large numbers of people have to drive for up to an hour to reach a grocery store stocked with a wide selection of fresh fruits and vegetables. Some of those rural counties in North Dakota are classified as a “food desert” because of the lack of access to a grocery. Lots of poor people live in food deserts and they end up eating more processed foods that are high in salt and sugar that add up to future health problems.

The government is recommending that people get more of those nutrients in their diet because what you eat can reduce the rate of cancer and heart attacks and obesity and other health problems. This benefits society as a whole, since we all pay higher medical costs when a lot of people are sick and require expensive care. It seems like it would make more sense to take a look at ways to make it easier for people to afford healthy foods and also to have better access to them.

CHOOSE ONE It’s all about the ingredients Cooking is a part of everyone’s daily life; food is very important and no one can live without it. Cooking ingredients are important not just for delicious but nutritious foods as well. What ingredients are healthy and what varieties are available to substitute unhealthy ones? Here are some tips for healthy cooking ingredients: Lessen the amount of salt in your recipes. Unnoticeable taste will be produced when you cut back your salt application in your meals. You can replace salt with spices, peels or citrus, flavored vinegar or herbs. Onion or garlic powder works well in soups, meats and sauces. Prioritize vegetable for your cooking ingredients as often as possible to make sure that you have healthy food intake. Try out different vegetable salads and vegetable mixes; you can also add veggies to your stews and soups. Try chopped yellow or red peppers to improve the flavors of your meals. Experiment on fruit chutneys and vegetable salsas as an accompaniment to poultry and meat. This can replace heavy sauces and gravies. Lessen the fat in your cookies and other home baked goodies by replacing the pureed prunes, yogurt, mashed bananas and applesauce with up to half shortening. Prune puree works well for brownies and chocolate cakes; however, it will discolor yellow cakes. Use lower fat content substitutes like low fat salad dressing, evaporated or soy milk and low fat cheese. Replace fatty creamer with yogurt and sour cream. You can also use healthy vegetable oils like the canola or olive oil. Use whole grain products instead of all purpose flour when cooking. You can also try flax or oatmeal in muffins and bread, whole wheat flour and some wheat germ or bran in meatloaves. Try to use some soy flour in breads and biscuits. Fruit sauces can be used instead of whipped creams and frosting. Use more cobblers, stewed and fresh fruit desserts to replace cookies and cakes. Choose sorbet, frozen yogurt and sherbet instead of ice cream.Avoid unhealthy ingredients like monosodium glutamate (MSG), aspartame, hydrogenated animal oils, refined margarines and shortenings, white processed sugar and artificial sweeteners. These ingredients can cause medical problems like memory loss, headaches, seizure disorders and hyperactivity among children. Ingredients are vital for food to be tasty and delicious but the nutritional aspects shouldn’t be disregarded. Using healthy ingredients and substituting the unhealthy ones are very good for the body. Keep in mind that the cooking ingredients we use shouldn’t only add taste to the food recipes but add nourishment to the body as well.

Options Choose One 05-06

CAKE A

all-purpose flour unsweetened cocoa powder (dutched/dark) baking powder sugar vanilla essence whole milk melted butter eggs candied walnuts

CAKE B

all-purpose flour whole wheat flour unsweetened dark cocoa powder baking powder splenda vanilla essence skim milk margarine egg whites walnuts

QUENCH YOUR THIRST Refreshing Water

Options Thirst 07-08

Carbonated Water, High Fructose Corn Syrup, Caramel Color, Phosphoric Acid, Natural Flavors, Caffeine

cia vera acids - used in ics and skin care acids. Also used in preservative Camelina sativa cia food and cosmetic products. cosmetics. Calcium bisulfite available in Russia sulfame potas- industries. Azodicarbonamide Black limes - preservative, as. Considered m - artificial Amchur (mango pow- - flour bleaching Pepper (black, antioxidant promising as a food etener der) agent. Also used white, and green) - Calcium carbonates or fuel oil. sulfame Ammonium acetate - in the production Black PN - color - color (white), Camomile tic acid - acid- preservative, acid- of foamed plastics (brown and black) anticaking agent, Candelilla wax regulator ity regulator and the manufacture Bleached starch - stabiliser glazing agent tic acid esters Ammonium adipates - of gaskets. Banned thickener, vegeta- Calcium chloride - Candle nut mono- and diacidity regulator as a food additive ble gum mineral salt Canola oil/Rapeseed cerides of fatty Ammonium alginate - in Australia and Bolivian CorianCalcium citrates - oil, one of the ds - emulsifier thickener, vegeta- Europe. der (Porophyllum food acid, firming most widely used tylated distarch ble gum, stabiliz- Azorubine - color ruderale) agent cooking oils, from pate - thickener, gelling agent, (red) (FDA: Ext D&C Bone phosphate Calcium diglutamate a (trademarked) vegetable gum emulsifier Red #10) anti-caking agent - flavor enhancer cultivar of rapetylated distarch Ammonium bicarbon- Babassu oil - simi- Borage (Borago of- Calcium disodium seed. sphate - thick- ate - mineral salt lar to, and used ficinalis) EDTA - preservative Canthaxanthin r, vegetable gum Ammonium carbonate as a substitute for Borage seed oil - Calcium ferrocya- color tylated oxidised - mineral salt coconut oil. similar to black- nide - anti-caking Caper (Capparis rch - thickener, Ammonium chloride - Baking powder currant seed oil agent spinosa) etable gum mineral salt leavening agent; - used primarily Calcium formate - Capsanthin - color tylated starch - Ammonium ferric ci- includes acid and medicinally. preservative Capsorubin - color ckener, vegeta- trate - food acid base Borax - preserva- Calcium fumarate - Carrageenan - A gum Ammonium fumarate - Baking soda - food tive food acid family of linear d treated starch food acid base Boric acid - pre- Calcium gluconate - sulphated polysachickener, veg- Ammonium hydroxide Balm, lemon servative acidity regulator charides extracted ble gum - mineral salt Balm oil Brilliant Black BN- Calcium guanylate - from red seaweeds. pic acid - food Ammonium lactate - Balsam Peru color (brown and flavor enhancer Caramel I (plain) d food acid Barberry black) Calcium hydrogen - color (brown and r - thickener, Ammonium malate - Barley flour Brilliant blue FCF sulfite - preserva- black) etable gum, food acid Basil (Ocimum basi- - color (FDA: FD&C tive, antioxidant Caramel II (Caustic bilizer, gelling Ammonium phosphates licum) Blue #1) Calcium hydroxide - Sulfite process) nt - mineral salt Basil extract Brilliant Scarlet mineral salt - color (brown and ohol Ammonium phospha- Bay leaves 4R - color (FDA: Calcium inosinate - black) alfa tides - emulsifier Beeswax - glazing Ext D&C Red #8) flavor enhancer Caramel III (Aminic acid Ammonium polyphos- agent Brominated vegeta- Calcium lactate - monia process) ckener, vegeta- phates - anti-cak- Beet red - color ble oil - emulsi- food acid color (brown and gum, stabiliz- ing agent (red) fier, stabiliser Calcium lactobion- black) gelling agent, Ammonium sulfate Beetroot red Brown FK - color ate - stabilizer Caramel IV (Ammonia lsifier - mineral salt, color (red) (brown and black) Calcium malates - sulfite process) tame - artifi- improving agent Ben oil - extracted Bush tomato food acid - color (brown and l sweetener Amylases - flour from the seeds of Butane - propellant Calcium oxide black) aline treated treatment agent the moringa oleif- Butylated hydroxy- mineral salt Caraway rch - thickener, Angelica (Angelica era. High in behen- anisole (BHA) Calcium pantothe- Carbamide - flour etable gum archangelica) ic acid. Extremely antioxidant (fat nate (Vitamin B5) treatment agent anet - color Anise stable edible oil. soluble) Calcium peroxide - Carbon black d) Annatto - color Also suitable for Butylated hydroxy- Calcium phosphates color (brown and spice Anthocyanins biofuel. toluene (BHT) - mineral salt, black) ura red AC color Bentonite - anti- antioxidant (fat anti-caking agent, Carbon dioxide or (FDA: FD&C Apricot oil - a caking agent soluble) firming agent acidity regulator, #40) cooking oil from Benzoic acid - pre- Cacao shell Calcium polyphos- propellant ond oil - used certain cultivars. servative Cachou extract phates - anti-cak- Cardamom a substitute for Arabinogalactan - Benzoyl peroxide Cactus root exing agent carmines - color ve oil. Also thickener, vegeta- - flour treatment tract Calcium propionate (red) d as an emolble gum agent Cadinene - preservative Carmoisine - color nt. Argan oil - a food Berebere Caffeine - stimu- Calcium salts of (red) (FDA: Ext D&C minium - color oil from Morocco Bergamot - in Earl lant fatty acids - emul- Red #10) lver) that has also at- Grey tea Cajeput oil sifier, stabiliser, Carnauba wax minium ammonium tracted recent at- Beta-apo-8â&#x20AC;&#x2122;-carote- Calamus anti-caking agent glazing agent fate - mineral tention in Europe. nal (C 30) - color Calcium 5â&#x20AC;&#x2122;-ribonu- Calcium silicate - Carob Pod t Argon - propellant Beta-apo-8â&#x20AC;&#x2122;-caro- cleotides - flavor anti-caking agent Carob pod oil/Alminium potassium Rocket (Arugula) tenic acid ethyl enhancer Calcium sorbate - garoba oil, used fate - mineral Asafoetida ester - color Calcium acetate - preservative medicinally. t Ascorbic acid Betanin - color preservative, acid- Calcium stearoyl Carotenes - color minium silicate (Vitamin C) - an- (red) ity regulator lactylate - emulsi- Alpha-carotene nti-caking agent tioxidant (water Biphenyl - preser- Calcium alginate - fier color minium sodium soluble) vative thickener, vegeta- Calcium sulfate Beta-carotene fate - mineral Ascorbyl palmitate Bison grass (Hiero- ble gum, stabiliz- - flour treatment color t - antioxidant (fat chloe odorata) er, gelling agent, agent, mineral Gamma-carotene minium sulfate - soluble) Bixin - color emulsifier salt, sequestrant, color eral salt Ascorbyl stearate Black 7984 - color Calcium ascorbate - improving agent, Carrageenan ranth - color - antioxidant (fat (brown and black) antioxidant (water firming agent thickener, vegetad) (FDA: [DEL- soluble) Black cardamom soluble) Calcium sulfite ble gum, stabilizED] Red #2) Note Aspartame - artifi- Black cumin Calcium alumino- preservative, er, gelling agent, t amaranth dye cial sweetener Blackcurrant seed silicate (calcium antioxidant emulsifier unrelated to the Astaxanthin - color oil - used as a aluminium silicate) Calcium tartrate - Carrot Oil ranth plant Avocado oil - used food supplement, - anti-caking agent food acid, emulsi- Cashew oil - someranth oil - high a substitute for because of high Calcium ascorbate fier what comparable to

COM ADDIT

dental cavities. Corn oil - one of veolens) ate) - preservative wood rosin - emul- officinalis) Cassia the most common, Dimethyl dicarbon- Ethylenediamine sifier Indanthrene blue Catechu extract - and inexpensive ate - preservative tetraacetic acid - Glyceryl distearate - color (blue) Celery salt cooking oils. Dimethylpolysilox- Evening primrose - emulsifier Indigo carmine Celery seed Corn syrup ane - emulsifier, oil - used as a Glyceryl monostea- color (blue) (FD Wheat germ oil Cottonseed oil - a anti-caking agent food supplement rate - emulsifier FD&C Blue #2) - used as a food major food oil, of- Dioctyl sodium sul- for its purported Glycine - flavor Indigotine - col supplement, and ten used in indus- fosuccinate - emul- medicinal proper- enhancer (blue) (FDA: FD& for its “grainy” trial food process- sifier ties. Glyoxylic acid Blue #2) flavor. Also used ing. Diphenyl - preser- Fantesk Gold - color (gold) Indole medicinally. Highly Cress vative Farnesol Grains of paraInosinate unstable. Crocetin - color Diphosphates - min- Fast green FCF dise Inosinic acid Chalk - color Crocin - color eral salt, emulsi- color (FDA: FD&C Grape color exflavor enhancer (white), anticaking Crosslinked Sodium fier Green #3) tract Inositol agent, stabiliser carboxymethylcellu- Dipotassium guaFat Grape seed oil Insoluble fiber Chervil (Anthriscus lose - emulsifier nylate - flavor Favoxanthin - color suitable for cook- Intense sweetencerefolium) Cryptoxanthin enhancer Fennel (Foeniculum ing at high temper- ers Chicory color Dipotassium vulgare) atures. Also used Inulin Chicory Root ExCumin inosinate - flavor Fenugreek as a salad oil, and Invert sugar tract - High in Cumin oil/Black enhancer Ferric ammonium ci- in cosmetics. Invertase Inulin seed oil - used as Disodium 5’-ribonu- trate - food acid Green S - color Iron ammonium ci Chile pepper a flavor, parcleotides - flavor Ferrous gluconate (green) trate Chili powder ticularly in meat enhancer - color retention Green tea Iron Chives (Allium products. Also used Disodium ethylene- agent Guanylic acid Iron oxides and schoenoprasum) in veterinary medi- diaminetetraacetate Ferrous lactate - flavor enhancer droxides - color Chlorine dioxide cine. - antioxidant, Filé powder Guar gum - thicken- Isobutane - prop - flour treatment Cupric sulfate preservative Five-spice powder er, vegetable gum, lant agent mineral salt Disodium guanylate (Chinese) stabilizer Isomalt - humect Chlorine - flour Curcumin - color - flavor enhancer Fo-ti-tieng Guaranine Isopropyl citrat treatment agent (yellow and orange) Disodium inosinate Formaldehyde - pre- Gum acacia - thick- - antioxidant, Chlorophylls and Curry powder - flavor enhancer servative ener, vegetable preservative Chlorophyllins Curry leaf (Murraya Distarch phosFormic acid - pre- gum, stabilizer, Jasmine color (green) koenigii) phate - thickener, servative emulsifier Jamaican jerk Chocolate Brown HT Cyanocobalamin (Vi- vegetable gum Fructose Gum arabic - thick- spice - color tamin B12) Distearyl thiodi- Fumaric acid ener, vegetable Jasmine absolute Choline salts and Cyclamates - arti- propionate - anti- acidity regulator gum, stabilizer, Jiaogulan (Gynesters - emulsifier ficial sweetener oxidant [edit]G emulsifier ostemma pentaphy Chrysoine resorcin- Cyclamic acid - ar- Dl-alpha-tocopherol Gum guaicum - pre- lum) ol - color (red) tificial sweetener (synthetic) - anti- Galangal servative Juniper Cicely (Myrrhis beta-cyclodextrin - oxidant Galangal root Haw bark Juniper berry odorata) emulsifier Dodecyl gallate - Galbanum oil Hazelnut oil - used Juniper berry oi Sweet cicely (Myr- Lemongrass (Cymantioxidant Gallic acid for its flavor. - used as a flav rhis odorata) bopogon citratus, Echinacea GammaAlso used in skin Also used medici Cilantro (see Cori- C. flexuosus, and EDTA - Antioxidant, cpherol(synthetic) care, because of nally, including ander) (Coriandrum other species) Chelating Agent - antioxidant its slight astrin- traditional medi sativum) Damiana (Turnera Egg Garam masala gent nature. cine. Cinnamon aphrodisiaca, T. Egg yolk Garlic extract Heliotropin Juniper extract Cinnamon oil - used diffusa) Egg white Garlic Helium - propellant Kaffir Lime Leav for flavoring. Dandelion leaf Elderberry Garlic oil Hemlock oil (Citrus hystrix, Citranaxanthin Dandelion Root Eleutherococcus Gelatin/gelatine Hemp oil - a high papedia) color Dandelion (Taraxa- senticosus - Gelling agent, quality food oil. Kaolin - anti-ca Citric acid - food cum officinale) - Enzymatically hy- emulsifier Heptyl p-hydroxy- ing agent acid Decanal dimethyl drolyzed Carboxy- Gellan gum - thick- benzoate - preser- Kapok seed oil Citric acid esters acetal methyl cellulose ener, vegetable vative used as an edibl of mono- and diDecanal - emulsifier gum, stabilizer, Hesperidin oil, and in soap glycerides of fatty Decanoic acid Enzyme treated emulsifier Hexamine (hexameth- production.[2] acids - emulsifier Dehydroacetic acid starch - thickener, Ginger ylene tetramine) - Karaya gum - thi Citrus red 2 - preservative vegetable gum Ginger oil preservative ener, vegetable color (red) DeltaEpazote (Chenopodi- Ginger root Hexyl acetate gum, stabilizer, Cloves opherol(synthetic) um ambrosioides) Ginseng High fructose corn emulsifier Cochineal - color - antioxidant Epsom salts - min- Glacial Acetic acid syrup Kelp (red) Devil’s claw (Harp- eral salt, acidity - preservative, Horseradish Kokam Coconut oil - a agophytum procum- regulator, firming acidity regulator Hydrochloric acid - Kola nut extract cooking oil, high bens) medicinal agent Glucitol acidity regulator Konjac - thicken in saturated fat - Dextrin roasted Erythorbin acid - Gluconate Hydroxypropyl cel- vegetable gum particularly used starch - thickener, antioxidant Glucono deltalulose - thickener, Konjac glucomanin baking and cos- vegetable gum Erythrosine - color lactone - acidity vegetable gum, nate - thickener metics. Diacetyltartaric (red) (FDA: FD&C regulator emulsifier vegetable gum Sage (Salvia ofacid esters of Red #3) Glucose oxidase - Hydroxypropyl dis- Konjac gum - thi ficinalis) mono- and diglycer- Erythritol - arti- antioxidant tarch phosphate - ener, vegetable Copper complexes ides of fatty acids ficial sweetener Glucose syrup thickener, vegeta- L-cysteine - flo of chlorophylls - - emulsifier Ethanol (alcohol) - sweetener ble gum treatment agent color (green) Dicalcium diphos- Ethyl maltol - fla- Glutamate Hydroxypropyl Lactic acid - ac Coriander phate - anti-caking vor enhancer Glutamic acid methylcellulose - ity regulator, Coriander seed oil agent Ethyl methyl cel- flavor enhancer thickener, vegeta- preservative, an - used medicinally. Dilauryl thiodilulose - thickener, Gluten ble gum, emulsifier oxidant Also used as a propionate - anti- vegetable gum, Glycerin - humec- Hydroxypropyl Lactic acid este flavoring agent in oxidant emulsifier tant, sweetener starch - thickener, of mono- and di-

MMON TIVES

YOU WOULD HAVE TO WALK FOR EIGHT HOURS AT ONCE TO BURN OFF A SUPER SIZED COKE, FRY AND BIG MAC. HOW LONG DOES IT TAKE YOU TO EAT ONE?

Options Eight Hours 11-12

00:15:00

YOU DECIDE: Raw Almond Curry Nori Sticks

Almonds, Walnuts, sunflowerseeds, curry powder, sea salt, lime juice, nori sheet, and dark agave or maple syrup

Options Calories 13-14

Flaminâ&#x20AC;&#x2122; Hot Cheetos

Enriched corn meal (corn meal, ferrous sulfate, niacin, thiamin mononitrate, riboflavin, and folic acid), vegetable oil (contains one or more of the following: corn, soybean, or sunflower oil), salt, maltodextrin, sugar, monosodium glutamate, autolyzed yeast extract, citric acid, artificial color (including red 40 lake, yellow 6 lake, yellow 6, yellow 5), corn syrup solids, partially hydrogenated soybean and cottonseed oil, hydrolyzed soy protein, cheddar cheese (cultured milk, salt, enzymes), whey, onion powder, whey protein concentrate, corn syrup solids, natural flavor, buttermilk solids, garlic powder, disodium phosphate, sodium diacetate, sodium caseinate, lactic acid, disodium inosinate, disodium guanylate, nonfat milk solids, sodium citrate, and carrageenan.

Calories 520(2177 kJ) From Carbohydrate 94.1(394 kJ) From Fat 306(1281 kJ) From Protein 120(502 kJ) Total Fat 34.0g Saturated Fat 13.0g Monounsaturated Fat~ Polyunsaturated Fat~ Total trans fatty acids~ Total trans-monoenoic fatty acids~ Total trans-polyenoic fatty acids~ Total Omega-3 fatty acids~ Total Omega-6 fatty acids~ Calories 320(1340 kJ) From Carbohydrate 116(486 kJ) From Fat 165(691 kJ) From Protein 38.6(162 kJ) Total Fat 18.8g Saturated Fat 10.6g Monounsaturated Fat 6.3g Polyunsaturated Fat 0.8g Total trans fatty acids~ Total trans-monoenoic fatty acids~ Total trans-polyenoic fatty acids~ Total Omega-3 fatty acids 83.1mg Total Omega-6 fatty acids 732mg Calories 424(2194 kJ) From Carbohydrate 29.9(125 kJ) From Fat 281(1176 kJ) From Protein 114(896 kJ) Total Fat 31.1g Saturated Fat 8.4g Monounsaturated Fat 12.3g Polyunsaturated Fat 7.2g Total trans fatty acids~ Total trans-monoenoic fatty acids~ Total trans-polyenoic fatty acids~ Total Omega-3 fatty acids 497mg Total Omega-6 fatty acids 6294mg Calories 524(2194 kJ) From Carbohydrate 29.9(125 kJ) From Fat 281(1176 kJ) From Protein 214(896 kJ) Total Fat 31.1g Saturated Fat 8.4g Monounsaturated Fat 12.3g Polyunsaturated Fat 7.2g Total trans fatty acids~ Total trans-monoenoic fatty acids~ Total trans-polyenoic fatty acids~ Total Omega-3 fatty acids 497mg Total Omega-6 fatty acids 6294mg Calories 224(938 kJ) From Carbohydrate 143(599 kJ) From Fat 62.2(260 kJ) From Protein 18.3(76.6 kJ) Total Fat 6.9g Saturated Fat 1.8g Monounsaturated Fat 1.5g Polyunsaturated Fat 3.0g Total trans fatty acids 0.0g Total trans-monoenoic fatty acids~ Total trans-polyenoic fatty acids~ Total Omega-3 fatty acids 72.0mg Total Omega-6 fatty acids 2971mg

Options Dinner Options 15-16

THE FACTS Calories 224(938 kJ) From Carbohydrate 143(599 kJ) From Fat 62.2(260 kJ) From Protein 18.3(76.6 kJ) Total Fat 6.9g Saturated Fat 1.8g Monounsaturated Fat 1.5g Polyunsaturated Fat 3.0g Total trans fatty acids 0.0g Total trans-monoenoic fatty acids~ Total trans-polyenoic fatty acids~ Total Omega-3 fatty acids 72.0mg Total Omega-6 fatty acids 2971mg Calories 267.8(284 kJ)3% From Carbohydrate 1.5(6.3 kJ) From Fat 6.1(25.5 kJ) From Protein 60.2(252 kJ) Total Fat 0.7g Saturated Fat 0.1g Monounsaturated Fat 0.1g Polyunsaturated Fat 0.3g Total trans fatty acids~ Total trans-monoenoic fatty acids~ Total trans-polyenoic fatty acids~ Total Omega-3 fatty acids 295mg Total Omega-6 fatty acids 7.2m Calories 1036(4338 kJ) From Carbohydrate 0.0(0.0 kJ) From Fat 427(1788 kJ) From Protein 609(2550 kJ) Total Fat 47.5g Saturated Fat 17.7g Monounsaturated Fat 23.9g Polyunsaturated Fat 1.5g Total trans fatty acids~ Total trans-monoenoic fatty acids~ Total trans-polyenoic fatty acids~ Total Omega-3 fatty acids 148mg Total Omega-6 fatty acids 1178mg

normal calerie intake

US: 3790

Canada: 3180

Mexico: 2580

UK: 2190

China: 2170 Somalio: 1830

DAILY AVERAGE CALORIC INTAKE Options Caloric Intake 17-18

MAKE THE RIGHT FOOD CHOICES. 545 calories 15g total fat 5g sat. fat 0g trans fat 100mg cholesterol 5g sugar 25g carbs 30g protein 720mg sodium

EAT THIS

Options Food Choices 19-20

900 calories 57g total fat 19g sat. fat 1.5g trans fat 140mg cholesterol 11g sugar 51g carbs 47g protein 980mg sodium

NOT THAT

CHILDHOOD OBESITY Childhood obesity has received a lot of media attention lately. The spotlight has been focused on First Lady Michelle Obama’s efforts to fight the epidemic, the recent announcement that several fast food chains have agreed to offer healthier items on their kids’ menus, and the idea proposed by one physician, who compared childhood obesity to child abuse and stated in some cases, obese children should be taken from their parents. Most recently, McDonald’s announced an overhaul to their Happy Meals to make them healthier. Childhood obesity is inarguably a growing problem for our nation. It is, without a doubt, a serious health concern. Extra weight puts kids at

higher risk for Type 2 diabetes, high cholesterol, arthritis, reflux, sleep apnea, high blood pressure and poor self esteem. The idea that it is just “baby fat” and that kids will “grow out of it” is false. Research has shown that carrying extra weight in childhood increases a child’s likelihood of being overweight as an adult. Simply putting an overweight child on a diet is not the solution. Their growing bodies have unique nutritional needs and strict dieting may deprive them of the nutrients they need to grow and develop.

So what is a concerned parent to do? The first step is to consult with your child’s pediatrician. He or she can determine

if your child’s weight is an issue. When appropriate, you may be referred to a program like Franklin Square’s “Fit Families.” “Fit Families” is for children and adolescents up to the age of 18 years who have a diagnosis of being overweight or obese. The

program includes a complete nutrition evaluation with a registered dietitian and an exercise program with a personal fitness trainer.

While participants are encouraged to make lifestyle behavior changes, we know we cannot expect families to change their entire way of life overnight. We work together with families to set realistic expectations, choosing a few goals at a time and making gradual changes that will stick and lead to healthier long-term outcomes. The “Fit Fami-

Options Childhood Obesity 21-22

lies” program has helped children feel better about themselves, reduce risk factors for diabetes, high blood pressure and high cholesterol, help families learn about healthy eating, and how to increase fitness and strength. The program does require a clinical diagnosis and physician referral, so if you are interested, see your pediatrician first. If you are just looking for ways to help your kids live a healthier lifestyle, here are some tips to try. They work for adults, too, so why not follow them together? Start the day with a healthy breakfast. Good choices

include whole grains, lean protein, low-fat dairy, and fruits and vegetables. Replace sugary sodas and juices with water and low-fat or

skim milk. If they are resistant to new foods, get kids involved in the preparation. They may be more likely to try what they helped make. Limit screen time to two hours a day. This includes computers, television and video games. Use that time saved to engage in physical activity. Aim for at least 60 minutes a day, most days. Focus on the positive. Rather than discouraging unhealthy behaviors, encourage healthy behaviors and offer praise along the way. Finally and perhaps most importantly, my best advice is to practice what you preach. You are your child’s number-one role model. If they see you enjoying healthy nutrition and fun exercises, they’ll want to as well. The end

result will be a healthier, happier family.

r titol - humect tose tylated fatty d esters of cerol and proene glycol lsifier ch gum d olrubine or rel berry rel leaf oil ender (Lavana spp.) ender oil ithins - antidant, Emulsir ithin citrate reservative ume on on balm (Mesa officina) on extract on juice on Myrtle ckhousia riodora) on oil on verbena ppia citrioa) ongrass Oil cine - flavor ancer orice ases - flavor ancer hol Rubine BK olor holrubine or ust bean gum hickener, vegble gum, staizer, gelling nt, emulsifier g pepper age (Levistiofficinale) )-Tartaric d - food acid ein - color opene - color ine ozyme - prevative adamia oil d as an edible . Also used as assage oil. e nesium nesium carbon- anti-caking nt, mineral t nesium chloe - mineral t nesium citrate cidity reguor

enhancer Magnesium hydroxide - mineral salt Magnesium lactate - food acid Magnesium oxide anti-caking agent Magnesium phosphates - mineral salt, anti-caking agent Magnesium salts of fatty acids - emulsifier, stabiliser, anticaking agent Magnesium silicate - anti-caking agent Magnesium stearate - emulsifier, stabiliser Magnesium sulfate - mineral salt, acidity regulator, firming agent Mahlab Malabathrum Malic acid acidity regulator Malt extract flavor enhacer Maltitol - humectant, stabiliser Maltodextrin - carbohydrate sweetener Maltol - flavor enhancer Maltose Mandarin oilleavening agent Manganese Mannitol - humectant, anti-caking agent, sweetener Margarine Marjoram (Origanum majorana) Mastic Meadowfoam seed oil - highly stable oil, with over 98% longchain fatty acids. Competes with rapeseed oil for industrial applications. [3] Mega-purple - a Kosher food additive made from grapes Mentha arvensis oil/Mint oil, used in flavoring toothpastes, mouthwashes and pharmaceuticals, as well as in aromatherapy and other medicinal applications. [4] Metatartaric acid - food acid, emulsifier

Methyl disulfide Methyl ethyl cellulose - thickener, vegetable gum, emulsifier Methyl hexenoate Methyl isobutyrate Methylcellulose thickener, emulsifier, vegetable gum Methylparaben (methyl parahydroxybenzoate) - preservative Methyltheobromine Microcrystalline cellulose - anticaking agent Milk thistle Milk Mint (Mentha spp.) Mixed acetic and tartaric acid esters of monoand diglycerides of fatty acids emulsifier Modified starch Molasses extract Molybdenum Bergamot (Monarda didyma) Mono- and diglycerides of Fatty acids - emulsifier Monoammonium glutamate - flavor enhancer Monopotassium glutamate - flavor enhancer Monosodium glutamate (MSG) - flavor enhancer Monostarch phosphate - thickener, vegetable gum Montanic acid esters - humectant Mullein (Verbascum thapsus) Mustard Mustard oil (essential oil), containing a high percentage of allyl isothiocyanate or other isothiocyanates, depending on the species of mustard Mustard oil (pressed) - used in India as a cooking oil. Also used as a massage oil. Mustard plant Mustard seed -

Neohesperidin dihydrochalcone - artificial sweetener Niacin (vitamin B3) - color retention agent nicotinic acid (vitamin B3) color retention agent Nicotinamide (vitamin B3) - color retention agent Nigella (Kolanji, Black caraway) Nisin - preservative Nitrogen - propellant Nitrous oxide propellant Norbixin - color Nutmeg Octyl gallate antioxidant Evening primrose (Oenothera biennis et al.) Okra oil (Hibiscus seed oil) - from the seed of the Hibiscus esculentus. Composed predominantly of oleic and lanoleic acids.[1] Oleomargarine Olive oil - used in cooking - cosmetics - soaps and as a fuel for traditional oil lamps Orange GGN color (orange) Orange oil - like lemon oil - cold pressed rather than distilled. Consists of 90% d-Limonene. Used as a fragrance, in cleaning products and in flavoring foods. [5] Orcein - color (red) Orchil - color (red) Oregano (Origanum vulgare, O. heracleoticum, and other species) Oregano oil contains thymol and carvacrol - making it a useful fungicide. Also used to treat digestive problems. [6] Orris root Orthophenyl phenol - preservative

mectant Oxidised starch - thickener, vegetable gum Oxystearin - antioxidant, sequestrant Palm oil - the most widely produced tropical oil. Also used to make biofuel. Panax ginseng Panax quinquefolia Ponch phoran Pandan leaf Pantothenic acid (Vitamin B5) Papain - A cysteine protease hydrolase enzyme present in papaya (Carica papaya) and mountain papaya (Vasconcellea cundinamarcensis). Paprika red Paprika Paprika extract Paraffins - glazing agent Parsley (Petroselinum crispum) Patent blue V color (blue) Peanut oil/Ground nut oil - mildflavored cooking oil. Pecan oil - valued as a food oil, but requiring fresh pecans for good quality oil. Pectin - vegetable gum, emulsifier Perilla seed oil - high in omega-3 fatty acids. Used as an edible oil, for medicinal purposes, in skin care products and as a drying oil. Phosphated distarch phosphate - thickener, vegetable gum Phosphoric acid food acid Phytic acid preservative Pigment Rubine color Pimaricin - preservative Pine needle oil Pine seed oil - an expensive food oil, used in salads and as a condiment. Pistachio oil strongly flavored oil, particularly

Prune kernel oil - marketed as a gourmet cooking oil [10] Poly vinyl pyrrolidone Polydextrose humectant Polyethylene glycol 8000 - antifoaming agent Polyglycerol esters of fatty acids - emulsifier Polyglycerol polyricinoleate emulsifier Polymethylsiloxane - antifoaming agent Polyoxyethylene (40) stearate emulsifier Polyoxyethylene (8) stearate emulsifier, stabilizer Polyphosphates - mineral salt, emulsifier Polysorbate 20 emulsifier Polysorbate 40 emulsifier Polysorbate 60 emulsifier Polysorbate 65 emulsifier Polysorbate 80 emulsifier Polyvinylpolypyrrolidone - color stabiliser Pomegranate seeds (though some consider these a fruit, not a spice) Ponceau 4R color (FDA: Ext D&C Red #8) Ponceau 6R color Ponceau SX color Poppy seed Poppyseed oil used for cooking, moisturizing skin, and in paints, varnishes and soaps. Potassium acetates - preservative, acidity regulator Potassium adipate - food acid Potassium alginate - thickener, vegetable gum, stabilizer, gelling agent, emulsifier Potassium aluminium silicate anti-caking agent

oxidant ( soluble) Potassium ate - pre tive Potassium bonate salt Potassium fite - pr tive, ant Potassium - flour t agent Potassium bonate salt Potassium ride - mi salt Potassium trates acid Potassium rocyanide caking ag Potassium rate - fo Potassium nate - st Potassium drogen su - preserv antioxida Potassium ide - min salt Potassium - food ac Potassium - food ac Potassium sulfite vative, a dant Potassium - preserv color fix Potassium - preserv color fix Potassium phates salt Potassium nate - pr tive Potassium of fatty - emulsif stabilise caking ag Potassium tartrate acid Potassium - preserv Potassium - mineral seasoning Potassium - preserv antioxida Potassium trates acid Powdered lose - an

COMM ADDIT CONTI

(water

m benzoeserva-

m bicarmineral

ula) — candied flowers, tea Processed Eucheuma seaweed - thickener, vegetable gum, stabilizer, gelling agent, emulsifier Propane-1,2-diol alginate - thickener, vegetable gum, stabilizer, emulsifier Propionic acid preservative Propyl gallate antioxidant Propylene glycol - humectant Propylene glycol alginate - thickener, vegetable gum, stabilizer, emulsifier Propylene glycol esters of fatty acids - emulsifier Propylparaben (propyl parahydroxybenzoate) - preservative Pumpkin seed oil - a specialty cooking oil, produced in Austria and Slovenia. Doesn’t tolerate high temperatures. Pulegone Purslane Pyridoxine hydrochloride (Vitamin B6) Quatre épices Quillaia extract - humectant Quinoa oil - similar in composition and use to corn oil[2] Quinoline Yellow WS - color (yellow and orange) (FDA: D&C Yellow #10) Ramtil oil pressed from the seeds of the one of several species of genus Guizotia abyssinica (Niger pea) in India and Ethiopia. Used for both cooking and lighting. Ras-el hanout Raspberry (leaves) Red 2G - color Refined microcrystalline wax glazing agent Rhodoxanthin color Riboflavin (vita-

ange) Rice bran oil suitable for high temperature cooking. Widely used in Asia. Rosemary (Rosmarinus officinalis) Rubixanthin color Saccharin - artificial sweetener Safflower oil - a flavorless and colorless cooking oil. Safflower Saffron - color Saigon Cinnamon Salad Burnet (Sanguisorba minor or Poterium sanguisorba) Salt Sandalwood color Savory (Satureja hortensis, S. montana) Scarlet GN color Sesame oil - used as a cooking oil, and as a massage oil, particularly in India. Sesame seed Shellac - glazing agent Silicon dioxide anti-caking agent Silver - color (silver) Luohanguo Sodium acetate - preservative, acidity regulator Sodium adipate food acid Sodium alginate - thickener, vegetable gum, stabilizer, gelling agent, emulsifier Sodium aluminium phosphate - acidity regulator, emulsifier Sodium aluminosilicate (sodium aluminium silicate) - anti-caking agent Sodium ascorbate - antioxidant (water soluble) Sodium benzoate preservative Sodium bicarbonate - mineral salt Sodium bisulfite (sodium hydrogen sulfite) - preservative, antioxidant Sodium carbonate

methylcellulose emulsifier Sodium citrates food acid Sodium dehydroacetate - preservative Sodium erythorbate - antioxidant Sodium erythorbin - antioxidant Sodium ethyl para-hydroxybenzoate - preservative Sodium ferrocyanide - anti-caking agent Sodium formate preservative Sodium fumarate food acid Sodium gluconate - stabiliser Sodium hydrogen acetate - preservative, acidity regulator Sodium hydroxide - mineral salt Sodium lactate food acid Sodium malates food acid Sodium metabisulfite - preservative, antioxidant, bleaching agent Sodium methyl para-hydroxybenzoate - preservative Sodium nitrate - preservative, color fixative Sodium nitrite - preservative, color fixative Sodium orthophenyl phenol - preservative Sodium propionate - preservative Sodium propyl para-hydroxybenzoate - preservative Sodium sorbate preservative Sodium stearoyl lactylate - emulsifier Sodium succinates - acidity regulator, flavor enhancer Sodium salts of fatty acids - emulsifier, stabiliser, anticaking agent Sodium sulfite - mineral salt, preservative, antioxidant Sodium sulfite

Sodium tartrates - food acid Sodium tetraborate - preservative Sorbic acid preservative Sorbitan monolaurate - emulsifier Sorbitan monooleate - emulsifier Sorbitan monopalmitate - emulsifier Sorbitan monostearate - emulsifier Sorbitan tristearate - emulsifier Sorbitol - humectant, emulsifier, sweetener Sorbol Sorrel (Rumex spp.) Soybean oil - accounts for about half of worldwide edible oil production. Spearmint oil - often used in flavoring mouthwash and chewing gum, among other applications. Star anise Star anise oil - highly fragrant oil using in cooking. Also used in perfumery and soaps, has been used in toothpastes, mouthwashes, and skin creams. [3] 90% of the world’s star anise crop is used in the manufacture of Tamiflu, a drug used to treat avian flu. Starch sodium octenylsuccinate - thickener, vegetable gum Stearic acid anti-caking agent Stearyl tartarate - emulsifier Succinic acid food acid Sucralose - artificial sweetener Sucroglycerides emulsifier Sucrose acetate isobutyrate emulsifier, stabiliser Sucrose esters of fatty acids emulsifier Sugar Sulfur dioxide

Sulfuric acid acidity regulator Sumac Sunflower oil - a common cooking oil, also used to make biodiesel. Sunset Yellow FCF - color (yellow and orange) (FDA: FD&C Yellow #6) Sweet basil Sweet woodruff Szechuan pepper (Xanthoxylum piperitum) [edit]T

- color (white) Tocopherol (Vit min E) Tocopherol concentrate (natural) - antioxidant Tragacanth - thickener, vegetable gum, stabilizer, emu sifier Triacetin - humectant Triammonium citrate - food ac Triethyl citrat - thickener, ve etable gum Trimethylxanthine Triphosphates - mineral salt, emulsifier sodium phosphat - Mineral Salt Turmeric - colo (yellow and orange) Vanilla (Vanill planifolia) Vegetable carbo - color (brown and black) Vinegar Violaxanthin color Vitamin Vitamin A (Reti nol) Vitamin B1 (Thi mine) Vitamin B2 (Rib flavin) Vitamin B5 (Pan tothenic acid) Vitamin B6 (Pyr doxine) Vitamin B12 (Cy nocobalamin) Vitamin C (Asco bic acid) Vitamin D (Calciferol) Vitamin E (Tocopherol) Vitamin K (Pota sium) Walnut oil - us for its flavor, also used by Re naissance paint ers in oil pain Wasabi Water Wattleseed Xanthan gum - thickener, vegetable gum, stabilizer Xylitol - humec tant, stabilise Yellow 2G - col (yellow and orange) Yucca extract Za’atar Zeaxanthin -

MON TIVES INUED

m bisulreservatioxidant m bromate treatment

m carmineral

m chloineral

m cifood

m fere - antigent m fumaood acid m glucotabiliser m hyulfite vative, ant m hydroxneral

m lactate cid m malate cid m metabi- preserantioxi-

m nitrate vative, xative m nitrite vative, xative m phosmineral

m propioreserva-

m salts acids fier, er, antigent m sodium - food

m sorbate vative m sulfate l salt, g m sulfite vative, ant m tarfood

Cellunti-cak-

Talc - anti-caking agent Tamarind Costmary Tandoori masala Tannins - color, emulsifier, stabiliser, thickener Tansy Tara gum - thickener, vegetable gum, stabilizer Tarragon (Artemisia dracunculus) Tartaric acid esters of monoand diglycerides of fatty acids emulsifier Tartrazine color (yellow and orange) (FDA: FD&C Yellow #5) Camellia oil/Tea oil, widely used in southern China as a cooking oil. Also used in making soaps, hair oils and a variety of other products. Tert-butylhydroquinone - antioxidant Tetrahydrocannabinol- flavor enhancer, potential anti carcinogen Thaumatin - flavor enhancer, artificial sweetener Theine Thermally oxidised soya bean oil - emulsifier Thiabendazole preservative Thiamine (Vitamin B1) Thiodipropionic acid - antioxidant Thyme stannous chloride - color retention agent, antioxi-

SERVING SIZES HAVE INCREASED OVER THE LAST 50 YEARS

Options 50 years 25-26

1950

Today Meal at McDonalds

590 caleries

1550 caleries

Ice Cream

4-5 oz.

2-3 oz.

Muffins

2-3 oz.

4-5 oz.

Options Potatoes 27-28

145 Calories Total Fat 1g Saturated Fat 0g Cholesterol 0mg Sodium 7mg Total Carbohydrate 34g Dietary Fiber 0g Sugars 0g Protein 5g

610 calories Total Fat 29g Saturated Fat 5g Cholesterol 0mg Sodium 390mg Total Carbohydrate 77g Dietary Fiber 7g Sugars 0g Protein 9g

ITâ&#x20AC;&#x2122;S YOUR CHOICE: Natural or Artificial MAC A

macaroni and cheese deluxe sharp cheddar box: enriched macaroni product (wheat flour, niacin, ferrous sulfate (iron), thiamin mononitrate, riboflavin, cheese sauce (milk, whey, water, canola oil, milk protein concentrate, salt, sodium phosphate, contains less than 2% of oleoresin paprika, annatto, cheese culture, enzymes

Options Mac and Cheese 29-30

MAC B

Bow-tie pasta, spinach, onions, turnips, and prosciutto.

The experimental question is whether or not sugar can be a substance of abuse and lead to a natural form of addiction. “Food addiction” seems plausible because brain pathways that evolved to respond to natural rewards are also activated by addictive drugs. Sugar is noteworthy as a substance that releases

opioids and dopamine and thus might be expected to have addictive potential. This review summarizes evidence of sugar

dependence in an animal model. Four components of addiction are analyzed. “Bingeing”, “withdrawal”, “craving” and cross-sensitization are each given operational definitions and demonstrated behaviorally with sugar bingeing as the reinforcer.

These behaviors are then related to neurochemical changes in the brain that also occur with addictive drugs.

Neural adaptations include changes in dopamine and opioid receptor binding, enkephalin mRNA expression and dopamine and acetylcholine release in the nucleus accumbens. The evidence supports the hypothesis that under certain circumstances rats can become sugar dependent. This may translate to some human conditions as suggested by the literature on eating disorders and obesity.

Options Sugar 31-32

There are behavioral and neurochemical effects of intermittent, excessive sugar intake.

SUGAR ADDICT

Options Childhood Obesity 33-34

NOW WE CAN CHANGE THE BAD HABITS

1 IN 3 CHILDREN IN AMERICA ARE OBESE 70% of overweight and obese children carry that weight into adolescence and adulthood. While parents prepare to send their children back to school, they need to remember that nutrition plays a huge role in academic success. Mary Pat Alfaro, M.S., R.D., clinical manager in the Division of Nutrition Therapy at Cincinnati Childrenâ&#x20AC;&#x2122;s, says multiple studies have shown that poor nutrition adversely effects school performance and overall achievement. Alfaro says that the best way parents can help their children

nutritionally is by making sure they have a healthy breakfast.

She suggests that their breakfast consists of a variety of foods, especially high-fiber and nutrient-rich whole grains, fruits, and dairy products. This may include: fiber rich and whole-grain cereals with low fat milk, yogurt and berries, toast, eggs and 100 percent fruit juice, and whole wheat bagels and cheese or eggs with low fat milk. Alfaro says parents need to make sure their children have a healthy lunch, too. Many studies have shown that children who eat healthy, balanced breakfasts and lunches arenâ&#x20AC;&#x2122;t just more alert throughout the day, they also earn better grades than those who donâ&#x20AC;&#x2122;t eat healthy. Alfaro gives the following tips to parents on how to ensure healthy nutrition for their child: use myplate.gov. Follow the guidelines by making half the lunch fruits and vegetables, and at least half the grains whole grain. Remember to go easy on fats and sweets. Change is good. Beat boredom with different foods. Instead of regular bread every day, make sandwiches using pitas, bagels, English muffins, crackers or tortillas. Make it easy. Pack easy-to-eat fruit, such as grapes, apple wedges, strawberries or chunks of melon. Include a dipping sauce made of yogurt or peanut butter to make this healthy meal fun and easy. Be careful about what children drink. Even 100 percent juice is loaded with sugar. Encourage children to drink lowfat white milk, or plain or sugar-free flavored water. Children should avoid drinks containing added supplements like herbs and caffeine.

PRODUCTION NOTES: FOOD HEALTH

Mohawk Fine Papers Inc. 465 Saratoga Street Cohoes, New York 12047 1-800-THE-MILL (1.800.843.6455)

themill@mohawkpaper.com

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www.mohawkpaper.com

make the right choices against childhood obesity

ALL

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

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YOU-CAN-EAT Options by Mohawk Paper

Crystal White Marble White True White Bright White

Have food and beverage commercials aimed at kids gotten better since companies like Kellogg’s, Nestle, Coca-Cola Co. and McDonald’s Corp. pledged to cut back on ads featuring unhealthy fare? It depends on how you define “better,” a new study finds.

Food and drink advertising on TV is big business, adding

Mohawk Fine Papers Inc. 465 Saratoga Street Cohoes, New York 12047 1-800-THE-MILL (1.800.843.6455) themill@mohawkpaper.com www.mohawkpaper.com

Amount

28lb. 28lb. 80 text 100 text

up to about $745 million each year, according to the study published Monday in the Archives of Pediatrics and Adolescent Medicine. More than half of those dollars are spent trying to reach kids under the age of 12. Those ads work: Other studies have shown that as kids are exposed to a greater number of enticing commercials for sugary drinks, salty snacks and meals cooked in deep fryers, the heavier they get. So a group of researchers from the University of Illinois in Chicago hunkered down with TV ratings data from Nielsen Media Research. They found that the total number of food-related ads seen by kids has indeed dropped since the implementation of the Children’s Food and Beverage Advertising Initiative (CFBAI), which was launched in 2006 by 17 companies in an act of self-regulation. In 2009, kids between age 2 and 5 saw an average of 10.9 such commercials per day, down 18% from 2003, the researchers calculated. Meanwhile, kids between age 6 and 11 were exposed to an average of 12.7 food-related commercials each day in 2009, a 7% drop compared with 2003. Most of the food and drink ads – a full

Options

86% of them – featured products high in saturated fat,

by Mohawk Paper

Amount

Crystal White

28lb.

Marble White

28lb.

True White

80 text

Bright White

100 text

sugar or salt. Among commercials for “snacks,” a whopping 97% were high in at least one of these unhealthy ingredients (usually salt). But those figures from 2009 were actually an improvement compared with 2003, when 94% of all food and drink commercials were high in saturated fat, sugar or salt. One category of food advertising for kids has increased since the advertising initiative went into effect – commercials for fast-food restaurants. Between 2003 and 2009, exposure to such commercials increased by 21% for the younger children and by 31% for the older kids. The 17 companies that are part of Children’s Food and Beverage Advertising Initiative account for roughly 80% of the food and drink commercials seen by kids, and 88% of those ads were for unhealthy foods, the study found. That may not sound like a huge improvement, but these companies dialed back their kid-focused ads more than the companies that weren’t part of the initiative. There was a story a few months back about unemployed twenty-year olds, many of whom had useless graduate degrees in the liberal arts and were living in the city, who had received food stamps and were using them to shop at the pricey upscale grocery store Whole Foods.

The government is recommending that people get more of those nutrients in their diet because what you eat can reduce the rate of cancer and heart attacks and obe-

sity and other health problems. This benefits society as a whole, since we all pay higher medical costs when a lot of people are sick and require expensive care. It seems like it would make more sense to take a look at ways to make it easier for people to afford healthy foods and also to have better access to them.

Estimated amount of weight for smooth options fine paper. 01-02

Estimated amount of weight for smooth options fine paper.

6x9 Pages

Akzidenz Grotesk

Berthold Akzidenz

Akzidenz Grotesk

Elementa

Grotesk Elementa

Elementa

Black, Blue

Black

Black, Blue

Red, Blue

QUENCH YOUR THIRST

Options Thirst 07-08

COMMON ADDITIVES

Carbonated Water, High Fructose Corn Syrup, Caramel Color,

Refreshing Water

Phosphoric Acid, Natural Flavors, Caffeine

CAKE A

all-purpose flour unsweetened cocoa powder (dutched/dark) baking powder sugar vanilla essence whole milk melted butter eggs candied walnuts

CAKE B

Options

all-purpose flour whole wheat flour unsweetened dark cocoa powder baking powder splenda vanilla essence

Choose One

skim milk margarine

05-06

Abietic acid unsaturated fatty used in cosmetand omega-6 fatty Calcium benzoate - of the seeds of value for fighting food industries. Dill (Anethum gra- para-hydroxybenzo- Glycerol ester of Hyssop (Hyssopus Acacia vera acids - used in ics and skin care acids. Also used in preservative Camelina sativa - dental cavities. Corn oil - one of veolens) ate) - preservative wood rosin - emul- officinalis) Indanthrene blue RS Acacia food and cosmetic products. cosmetics. Calcium bisulfite available in Russia Cassia the most common, Dimethyl dicarbon- Ethylenediamine sifier Acesulfame potas- industries. Azodicarbonamide Black limes - preservative, as. Considered Catechu extract - and inexpensive ate - preservative tetraacetic acid - Glyceryl distearate - color (blue) sium - artificial Amchur (mango pow- - flour bleaching Pepper (black, Indigo carmine antioxidant promising as a food Celery salt cooking oils. Dimethylpolysilox- Evening primrose - emulsifier sweetener der) agent. Also used white, and green) - Calcium carbonates or fuel oil. Celery seed Corn syrup ane - emulsifier, oil - used as a Glyceryl monostea- color (blue) (FDA: Acesulfame Ammonium acetate - in the production Black PN - color - color (white), Camomile Wheat germ oil Cottonseed oil - a anti-caking agent food supplement rate - emulsifier FD&C Blue #2) Indigotine - color Acetic acid - acid- preservative, acid- of foamed plastics (brown and black) anticaking agent, Candelilla wax - used as a food major food oil, of- Dioctyl sodium sul- for its purported Glycine - flavor ity regulator (blue) (FDA: FD&C ity regulator and the manufacture Bleached starch - stabiliser glazing agent supplement, and ten used in indus- fosuccinate - emul- medicinal proper- enhancer Acetic acid esters Ammonium adipates - of gaskets. Banned thickener, vegeta- Calcium chloride - Candle nut Blue #2) for its “grainy” trial food process- sifier ties. Glyoxylic acid of mono- and diacidity regulator as a food additive ble gum mineral salt Canola oil/Rapeseed flavor. Also used ing. Diphenyl - preser- Fantesk Gold - color (gold) Indole glycerides of fatty Ammonium alginate - in Australia and Inosinate Bolivian CorianCalcium citrates - oil, one of the medicinally. Highly Cress vative Farnesol Grains of paraacids - emulsifier thickener, vegeta- Europe. Inosinic acid der (Porophyllum food acid, firming most widely used unstable. Crocetin - color Diphosphates - min- Fast green FCF dise Acetylated distarch ble gum, stabiliz- Azorubine - color ruderale) flavor enhancer agent cooking oils, from Chalk - color Crocin - color eral salt, emulsi- color (FDA: FD&C Grape color exadipate - thickener, gelling agent, (red) (FDA: Ext D&C Bone phosphate Inositol Calcium diglutamate a (trademarked) (white), anticaking Crosslinked Sodium fier Green #3) tract er, vegetable gum emulsifier Insoluble fiber Red #10) anti-caking agent - flavor enhancer cultivar of rape- agent, stabiliser carboxymethylcellu- Dipotassium guaFat Grape seed oil Acetylated distarch Ammonium bicarbon- Babassu oil - simi- Borage (Borago of- Calcium disodium seed. Chervil (Anthriscus lose - emulsifier nylate - flavor Favoxanthin - color suitable for cook- Intense sweetenphosphate - thick- ate - mineral salt lar to, and used ficinalis) EDTA - preservative Canthaxanthin cerefolium) Cryptoxanthin enhancer Fennel (Foeniculum ing at high temper- ers ener, vegetable gum Ammonium carbonate as a substitute for Borage seed oil - Calcium ferrocya- color Chicory color Dipotassium vulgare) atures. Also used Inulin Acetylated oxidised - mineral salt coconut oil. similar to black- nide - anti-caking Caper (Capparis Chicory Root ExCumin inosinate - flavor Fenugreek as a salad oil, and Invert sugar starch - thickener, Ammonium chloride - Baking powder Invertase currant seed oil agent spinosa) tract - High in Cumin oil/Black enhancer Ferric ammonium ci- in cosmetics. vegetable gum Iron ammonium cimineral salt leavening agent; - used primarily Calcium formate - Capsanthin - color Inulin seed oil - used as Disodium 5’-ribonu- trate - food acid Green S - color Acetylated starch - Ammonium ferric ci- includes acid and medicinally. trate preservative Capsorubin - color Chile pepper a flavor, parcleotides - flavor Ferrous gluconate (green) thickener, vegeta- trate - food acid base Iron Borax - preserva- Calcium fumarate - Carrageenan - A Chili powder ticularly in meat enhancer - color retention Green tea ble gum Iron oxides and hyAmmonium fumarate - Baking soda - food tive food acid family of linear Chives (Allium products. Also used Disodium ethylene- agent Guanylic acid droxides - color Acid treated starch food acid base Boric acid - pre- Calcium gluconate - sulphated polysac- schoenoprasum) in veterinary medi- diaminetetraacetate Ferrous lactate - flavor enhancer - thickener, veg- Ammonium hydroxide Balm, lemon servative acidity regulator charides extracted Chlorine dioxide cine. - antioxidant, Filé powder Guar gum - thicken- Isobutane - propeletable gum - mineral salt Balm oil Brilliant Black BN- Calcium guanylate - from red seaweeds. - flour treatment Cupric sulfate preservative Five-spice powder er, vegetable gum, lant Isomalt - humectant Adipic acid - food Ammonium lactate - Balsam Peru color (brown and flavor enhancer Caramel I (plain) agent mineral salt Disodium guanylate (Chinese) stabilizer Isopropyl citrates acid food acid Barberry black) Calcium hydrogen - color (brown and Chlorine - flour Curcumin - color - flavor enhancer Fo-ti-tieng Guaranine Agar - thickener, Ammonium malate - Barley flour Brilliant blue FCF sulfite - preserva- black) treatment agent (yellow and orange) Disodium inosinate Formaldehyde - pre- Gum acacia - thick- - antioxidant, preservative vegetable gum, food acid Basil (Ocimum basi- - color (FDA: FD&C tive, antioxidant Caramel II (Caustic Chlorophylls and Curry powder - flavor enhancer servative ener, vegetable Jasmine stabilizer, gelling Ammonium phosphates licum) Blue #1) Calcium hydroxide - Sulfite process) Chlorophyllins Curry leaf (Murraya Distarch phosFormic acid - pre- gum, stabilizer, Jamaican jerk agent - mineral salt Basil extract Brilliant Scarlet mineral salt - color (brown and color (green) koenigii) phate - thickener, servative emulsifier Alcohol Ammonium phospha- Bay leaves 4R - color (FDA: Calcium inosinate - black) Chocolate Brown HT Cyanocobalamin (Vi- vegetable gum Fructose Gum arabic - thick- spice Jasmine absolute Alfalfa tides - emulsifier Beeswax - glazing Ext D&C Red #8) flavor enhancer Caramel III (Am- color tamin B12) Distearyl thiodi- Fumaric acid ener, vegetable Jiaogulan (GynAlginic acid Ammonium polyphos- agent Brominated vegeta- Calcium lactate - monia process) Choline salts and Cyclamates - arti- propionate - anti- acidity regulator gum, stabilizer, ostemma pentaphylthickener, vegeta- phates - anti-cak- Beet red - color ble oil - emulsi- food acid color (brown and esters - emulsifier ficial sweetener oxidant [edit]G emulsifier ble gum, stabiliz- ing agent (red) fier, stabiliser Calcium lactobion- black) Chrysoine resorcin- Cyclamic acid - ar- Dl-alpha-tocopherol Gum guaicum - pre- lum) er, gelling agent, Ammonium sulfate Juniper Beetroot red Brown FK - color ate - stabilizer Caramel IV (Ammonia ol - color (red) tificial sweetener (synthetic) - anti- Galangal servative emulsifier Juniper berry Galangal root - mineral salt, color (red) (brown and black) Calcium malates - sulfite process) Cicely (Myrrhis beta-cyclodextrin - oxidant Haw bark Alitame - artifi- improving agent Ben oil - extracted Bush tomato food acid - color (brown and odorata) emulsifier Dodecyl gallate - Galbanum oil Hazelnut oil - used Juniper berry oil cial sweetener - used as a flavor. Gallic acid Amylases - flour from the seeds of Butane - propellant Calcium oxide black) Sweet cicely (Myr- Lemongrass (Cymantioxidant for its flavor. Alkaline treated Gammatreatment agent the moringa oleif- Butylated hydroxy- mineral salt Caraway rhis odorata) bopogon citratus, Echinacea Also used in skin Also used medicinally, including starch - thickener, Angelica (Angelica era. High in behen- anisole (BHA) Calcium pantothe- Carbamide - flour Cilantro (see Cori- C. flexuosus, and EDTA - Antioxidant, cpherol(synthetic) care, because of vegetable gum - antioxidant archangelica) ic acid. Extremely antioxidant (fat nate (Vitamin B5) treatment agent ander) (Coriandrum other species) Chelating Agent its slight astrin- traditional medicine. Alkanet - color Garam masala Anise stable edible oil. soluble) Calcium peroxide - Carbon black sativum) Damiana (Turnera Egg gent nature. Juniper extract (red) Garlic extract Annatto - color Also suitable for Butylated hydroxy- Calcium phosphates color (brown and Cinnamon aphrodisiaca, T. Egg yolk Heliotropin Allspice Garlic Anthocyanins biofuel. toluene (BHT) - mineral salt, black) Cinnamon oil - used diffusa) Egg white Helium - propellant Kaffir Lime Leaves (Citrus hystrix, C. Allura red AC Garlic oil color Bentonite - anti- antioxidant (fat anti-caking agent, Carbon dioxide for flavoring. Dandelion leaf Elderberry Hemlock oil color (FDA: FD&C Gelatin/gelatine Apricot oil - a caking agent soluble) firming agent acidity regulator, Citranaxanthin Dandelion Root Eleutherococcus Hemp oil - a high papedia) Red #40) - Gelling agent, cooking oil from Benzoic acid - pre- Cacao shell Calcium polyphos- propellant color Dandelion (Taraxa- senticosus quality food oil. Kaolin - anti-cakAlmond oil - used certain cultivars. servative Cachou extract phates - anti-cak- Cardamom Citric acid - food cum officinale) - Enzymatically hy- emulsifier Heptyl p-hydroxy- ing agent as a substitute for Arabinogalactan - Benzoyl peroxide Cactus root exing agent carmines - color acid Decanal dimethyl drolyzed Carboxy- Gellan gum - thick- benzoate - preser- Kapok seed oil used as an edible olive oil. Also ener, vegetable thickener, vegeta- - flour treatment tract Calcium propionate (red) Citric acid esters acetal methyl cellulose vative oil, and in soap used as an emolgum, stabilizer, ble gum agent Cadinene - preservative Carmoisine - color of mono- and diDecanal - emulsifier Hesperidin lient. emulsifier Argan oil - a food Berebere Caffeine - stimu- Calcium salts of (red) (FDA: Ext D&C glycerides of fatty Decanoic acid Enzyme treated Hexamine (hexameth- production.[2] Aluminium - color oil from Morocco Bergamot - in Earl lant fatty acids - emul- Red #10) acids - emulsifier Dehydroacetic acid starch - thickener, Ginger ylene tetramine) - Karaya gum - thickener, vegetable (silver) Ginger oil that has also at- Grey tea Cajeput oil sifier, stabiliser, Carnauba wax Citrus red 2 - preservative vegetable gum preservative gum, stabilizer, Aluminium ammonium tracted recent at- Beta-apo-8’-carote- Calamus anti-caking agent glazing agent color (red) DeltaEpazote (Chenopodi- Ginger root Hexyl acetate sulfate - mineral tention in Europe. nal (C 30) - color Calcium 5’-ribonu- Calcium silicate - Carob Pod Ginseng Cloves opherol(synthetic) um ambrosioides) High fructose corn emulsifier Kelp salt Argon - propellant Beta-apo-8’-caro- cleotides - flavor anti-caking agent Carob pod oil/Al- Cochineal - color - antioxidant Epsom salts - min- Glacial Acetic acid syrup Kokam Aluminium potassium Rocket (Arugula) tenic acid ethyl enhancer Calcium sorbate - garoba oil, used (red) Devil’s claw (Harp- eral salt, acidity - preservative, Horseradish sulfate - mineral Asafoetida ester - color Calcium acetate - preservative medicinally. Coconut oil - a agophytum procum- regulator, firming acidity regulator Hydrochloric acid - Kola nut extract salt Glucitol Ascorbic acid Betanin - color preservative, acid- Calcium stearoyl Carotenes - color cooking oil, high bens) medicinal agent acidity regulator Konjac - thickener, Aluminium silicate (Vitamin C) - an- (red) ity regulator lactylate - emulsi- Alpha-carotene in saturated fat - Dextrin roasted Erythorbin acid - Gluconate Hydroxypropyl cel- vegetable gum - anti-caking agent tioxidant (water Glucono deltaBiphenyl - preser- Calcium alginate - fier color particularly used starch - thickener, antioxidant lulose - thickener, Konjac glucomannate - thickener, Aluminium sodium soluble) vative thickener, vegeta- Calcium sulfate Beta-carotene in baking and cos- vegetable gum Erythrosine - color lactone - acidity vegetable gum, vegetable gum sulfate - mineral Ascorbyl palmitate Bison grass (Hiero- ble gum, stabiliz- - flour treatment color regulator metics. Diacetyltartaric (red) (FDA: FD&C emulsifier salt Glucose oxidase - Hydroxypropyl dis- Konjac gum - thick- antioxidant (fat chloe odorata) er, gelling agent, agent, mineral Gamma-carotene Sage (Salvia ofacid esters of Red #3) Aluminium sulfate - soluble) Bixin - color emulsifier salt, sequestrant, color ficinalis) mono- and diglycer- Erythritol - arti- antioxidant tarch phosphate - ener, vegetable gum mineral salt Glucose syrup Ascorbyl stearate Black 7984 - color Calcium ascorbate - improving agent, Carrageenan Copper complexes ides of fatty acids ficial sweetener thickener, vegeta- L-cysteine - flour treatment agent Amaranth - color - antioxidant (fat (brown and black) antioxidant (water firming agent thickener, vegeta- of chlorophylls - - emulsifier Ethanol (alcohol) - sweetener ble gum Lactic acid - acid(red) (FDA: [DEL- soluble) Black cardamom soluble) Calcium sulfite ble gum, stabiliz- color (green) Dicalcium diphos- Ethyl maltol - fla- Glutamate Hydroxypropyl ISTED] Red #2) Note Aspartame - artifi- Black cumin Glutamic acid Calcium alumino- preservative, er, gelling agent, Coriander phate - anti-caking vor enhancer methylcellulose - ity regulator, that amaranth dye cial sweetener Blackcurrant seed silicate (calcium antioxidant emulsifier Coriander seed oil agent Ethyl methyl cel- flavor enhancer thickener, vegeta- preservative, antiis unrelated to the Astaxanthin - color oil - used as a aluminium silicate) Calcium tartrate - Carrot Oil - used medicinally. Dilauryl thiodilulose - thickener, Gluten ble gum, emulsifier oxidant Lactic acid esters amaranth plant Glycerin - humec- Hydroxypropyl Avocado oil - used food supplement, - anti-caking agent food acid, emulsi- Cashew oil - some- Also used as a propionate - anti- vegetable gum, Amaranth oil - high a substitute for tant, sweetener because of high Calcium ascorbate fier what comparable to flavoring agent in oxidant emulsifier starch - thickener, of mono- and diolive oil. Also content of omega-3 (Vitamin C) False flax oil made olive oil. May have pharmaceutical and Dill seed Ethylparaben (ethyl Glycerol vegetable gum glycerides of fatty in squalene and

egg whites walnuts

YOU WOULD HAVE TO WALK FOR EIGHT HOURS AT ONCE TO BURN OFF A SUPER SIZED COKE, FRY AND BIG MAC. HOW LONG DOES IT TAKE YOU TO EAT ONE?

Options Eight Hours 11-12

00:15:00

6x9 Pages

Akzidenz Grotesk

Elementa

Black, Blue, Blue,

Black, Blue, Red, Green

Black, Blue, Yellow

Black, Blue

Orange, Light Orange

Photo

Opacity

Illustration

Photo

Calories 520(2177 kJ)

normal calerie intake

From Carbohydrate 94.1(394 kJ) From Fat 306(1281 kJ) From Protein 120(502 kJ)

Options

Total Fat 34.0g

Options

Saturated Fat 13.0g Monounsaturated Fat~ Polyunsaturated Fat~

Calories

MAKE THE RIGHT FOOD CHOICES.

15-16

Total trans-polyenoic fatty acids~ Total Omega-3 fatty acids~ Total Omega-6 fatty acids~ Calories 320(1340 kJ) From Carbohydrate 116(486 kJ) From Fat 165(691 kJ) From Protein 38.6(162 kJ) Total Fat 18.8g Saturated Fat 10.6g Monounsaturated Fat 6.3g Polyunsaturated Fat 0.8g

Raw Almond Curry Nori Sticks

US: 3790

Dinner Options

Total trans fatty acids~ Total trans-monoenoic fatty acids~

13-14

YOU DECIDE: Flamin’ Hot Cheetos

Total trans fatty acids~

THE FACTS

Total trans-polyenoic fatty acids~

From Carbohydrate 29.9(125 kJ) From Fat 281(1176 kJ) From Protein 114(896 kJ) Saturated Fat 8.4g Monounsaturated Fat 12.3g Polyunsaturated Fat 7.2g Total trans fatty acids~

From Carbohydrate 143(599 kJ)

Total Fat 6.9g Saturated Fat 1.8g

Total Omega-3 fatty acids 72.0mg Total Omega-6 fatty acids 2971mg

Total Fat 31.1g Saturated Fat 8.4g

From Fat 6.1(25.5 kJ) From Protein 60.2(252 kJ) Total Fat 0.7g Saturated Fat 0.1g

Monounsaturated Fat 12.3g

Monounsaturated Fat 0.1g

Polyunsaturated Fat 7.2g

Polyunsaturated Fat 0.3g

Total trans fatty acids~

Total trans-monoenoic fatty acids~

der, sea salt, lime juice, nori sheet, and

fate, niacin, thiamin mononitrate, riboflavin,

Total trans-polyenoic fatty acids~

and folic acid), vegetable oil (contains one

Total Omega-3 fatty acids 497mg

or more of the following: corn, soybean, or

Total Omega-6 fatty acids 6294mg

sunflower oil), salt, maltodextrin, sugar,

Calories 224(938 kJ)

monosodium glutamate, autolyzed yeast extract, 40 lake, yellow 6 lake, yellow 6, yellow 5), corn syrup solids, partially hydrogenated

From Carbohydrate 143(599 kJ) From Fat 62.2(260 kJ) From Protein 18.3(76.6 kJ) Total Fat 6.9g

soybean and cottonseed oil, hydrolyzed soy

Saturated Fat 1.8g

protein, cheddar cheese (cultured milk, salt,

Monounsaturated Fat 1.5g

enzymes), whey, onion powder, whey protein concentrate, corn syrup solids, natural

Polyunsaturated Fat 3.0g Total trans fatty acids 0.0g

UK: 2190

Calories 267.8(284 kJ)3% From Carbohydrate 1.5(6.3 kJ)

dark agave or maple syrup

citric acid, artificial color (including red

Mexico: 2580

From Fat 62.2(260 kJ)

Monounsaturated Fat 1.5g Polyunsaturated Fat 3.0g Total trans-monoenoic fatty acids~ Total trans-polyenoic fatty acids~

From Carbohydrate 29.9(125 kJ) From Fat 281(1176 kJ) From Protein 214(896 kJ)

Food Choices 19-20

From Protein 18.3(76.6 kJ)

Total trans fatty acids 0.0g

Total trans-monoenoic fatty acids~ Total trans-polyenoic fatty acids~ Total Omega-3 fatty acids 497mg Total Omega-6 fatty acids 6294mg Calories 524(2194 kJ)

Enriched corn meal (corn meal, ferrous sul-

Calories 224(938 kJ)

Options

900 calories 57g total fat 19g sat. fat 1.5g trans fat 140mg cholesterol 11g sugar 51g carbs 47g protein 980mg sodium

545 calories 15g total fat 5g sat. fat 0g trans fat 100mg cholesterol 5g sugar 25g carbs 30g protein 720mg sodium

Total Omega-3 fatty acids 83.1mg Total Omega-6 fatty acids 732mg Calories 424(2194 kJ)

Total Fat 31.1g

Almonds, Walnuts, sunflowerseeds, curry pow-

Canada: 3180

Total trans-monoenoic fatty acids~

DAILY AVERAGE CALORIC INTAKE

EAT THIS

NOT THAT

China: 2170

Total Omega-3 fatty acids 295mg Total Omega-6 fatty acids 7.2m Calories 1036(4338 kJ) From Carbohydrate 0.0(0.0 kJ) From Fat 427(1788 kJ) From Protein 609(2550 kJ) Total Fat 47.5g

Somalio: 1830

Options Caloric Intake 17-18

Saturated Fat 17.7g Monounsaturated Fat 23.9g Polyunsaturated Fat 1.5g Total trans fatty acids~

flavor, buttermilk solids, garlic powder,

Total trans-monoenoic fatty acids~

disodium phosphate, sodium diacetate, sodium

Total trans-polyenoic fatty acids~

caseinate, lactic acid, disodium inosinate,

Total Omega-3 fatty acids 72.0mg

Total Omega-3 fatty acids 148mg

disodium guanylate, nonfat milk solids, sodium

Total Omega-6 fatty acids 2971mg

Total Omega-6 fatty acids 1178mg

citrate, and carrageenan.

6x9 Pages

Akzidenz Grotesk

Elementa

Black, Blue, Red, Green

Black, Red, Blue,

Black, Orange, Blue,

Black, Blue, Red

Photo

Orange Opacity

Yellow

Photo

CHILDHOOD OBESITY

Options Childhood Obesity 21-22

Childhood obesity has received a lot of media attention lately. The spotlight has been focused on First Lady Michelle Obama’s efforts to fight the epidemic, the recent announcement that several fast food chains have agreed to offer healthier items on their kids’ menus, and the idea proposed by one physician, who compared childhood obesity to child abuse and stated in some cases, obese children should be taken from their parents. Most recently, McDonald’s announced an overhaul to their Happy Meals to make them healthier. Childhood obesity is inarguably a growing problem for our nation. It

is, without a doubt, a serious health concern. Extra weight puts kids at higher risk for Type 2 diabetes, high cholesterol, arthritis, reflux, sleep apnea, high blood pressure and poor self esteem. The idea that it is just “baby fat” and that kids will “grow out of it” is false. Research has shown that carrying extra weight in childhood increases a child’s likelihood of being overweight as an adult. Simply putting an overweight child on a diet is not the solution. Their growing bodies have unique nutritional needs and strict dieting may deprive them of the nutrients they need to grow and develop.

So what is a concerned parent to do? The first step is to consult with your child’s pediatrician. He or she can determine

program includes a complete nutrition evaluation with a registered dietitian and an exercise program with a personal fitness trainer.

include whole grains, lean protein, low-fat dairy, and fruits and vegetables. Replace sugary sodas and juices with water and low-fat or

result will be a healthier, happier family.

acids - emulsifier Lactitol - humectant Lactose Lactylated fatty acid esters of glycerol and propylene glycol emulsifier Larch gum Lard Latolrubine color Laurel berry Laurel leaf oil Lavender (Lavandula spp.) Lavender oil Lecithins - antioxidant, Emulsifier Lecithin citrate - preservative Legume Lemon Lemon balm (Melissa officinalis) Lemon extract Lemon juice Lemon Myrtle (Backhousia citriodora) Lemon oil Lemon verbena (Lippia citriodora) Lemongrass Oil Leucine - flavor enhancer Licorice Lipases - flavor enhancer Lithol Rubine BK - color Litholrubine color Locust bean gum - thickener, vegetable gum, stabilizer, gelling agent, emulsifier Long pepper Lovage (Levisticum officinale) L(+)-Tartaric acid - food acid Lutein - color Lycopene - color Lysine Lysozyme - preservative Macadamia oil used as an edible oil. Also used as a massage oil. Mace Magnesium Magnesium carbonate - anti-caking agent, mineral salt Magnesium chloride - mineral salt Magnesium citrate - acidity regulator Magnesium diglu-

tamate - flavor enhancer Magnesium hydroxide - mineral salt Magnesium lactate - food acid Magnesium oxide anti-caking agent Magnesium phosphates - mineral salt, anti-caking agent Magnesium salts of fatty acids - emulsifier, stabiliser, anticaking agent Magnesium silicate - anti-caking agent Magnesium stearate - emulsifier, stabiliser Magnesium sulfate - mineral salt, acidity regulator, firming agent Mahlab Malabathrum Malic acid acidity regulator Malt extract flavor enhacer Maltitol - humectant, stabiliser Maltodextrin - carbohydrate sweetener Maltol - flavor enhancer Maltose Mandarin oilleavening agent Manganese Mannitol - humectant, anti-caking agent, sweetener Margarine Marjoram (Origanum majorana) Mastic Meadowfoam seed oil - highly stable oil, with over 98% longchain fatty acids. Competes with rapeseed oil for industrial applications. [3] Mega-purple - a Kosher food additive made from grapes Mentha arvensis oil/Mint oil, used in flavoring toothpastes, mouthwashes and pharmaceuticals, as well as in aromatherapy and other medicinal applications. [4] Metatartaric acid - food acid, emulsifier Methionine -

Methyl butyrate Methyl disulfide Methyl ethyl cellulose - thickener, vegetable gum, emulsifier Methyl hexenoate Methyl isobutyrate Methylcellulose thickener, emulsifier, vegetable gum Methylparaben (methyl parahydroxybenzoate) - preservative Methyltheobromine Microcrystalline cellulose - anticaking agent Milk thistle Milk Mint (Mentha spp.) Mixed acetic and tartaric acid esters of monoand diglycerides of fatty acids emulsifier Modified starch Molasses extract Molybdenum Bergamot (Monarda didyma) Mono- and diglycerides of Fatty acids - emulsifier Monoammonium glutamate - flavor enhancer Monopotassium glutamate - flavor enhancer Monosodium glutamate (MSG) - flavor enhancer Monostarch phosphate - thickener, vegetable gum Montanic acid esters - humectant Mullein (Verbascum thapsus) Mustard Mustard oil (essential oil), containing a high percentage of allyl isothiocyanate or other isothiocyanates, depending on the species of mustard Mustard oil (pressed) - used in India as a cooking oil. Also used as a massage oil. Mustard plant Mustard seed Natamycin - pre-

servative Neohesperidin dihydrochalcone - artificial sweetener Niacin (vitamin B3) - color retention agent nicotinic acid (vitamin B3) color retention agent Nicotinamide (vitamin B3) - color retention agent Nigella (Kolanji, Black caraway) Nisin - preservative Nitrogen - propellant Nitrous oxide propellant Norbixin - color Nutmeg Octyl gallate antioxidant Evening primrose (Oenothera biennis et al.) Okra oil (Hibiscus seed oil) - from the seed of the Hibiscus esculentus. Composed predominantly of oleic and lanoleic acids.[1] Oleomargarine Olive oil - used in cooking - cosmetics - soaps and as a fuel for traditional oil lamps Orange GGN color (orange) Orange oil - like lemon oil - cold pressed rather than distilled. Consists of 90% d-Limonene. Used as a fragrance, in cleaning products and in flavoring foods. [5] Orcein - color (red) Orchil - color (red) Oregano (Origanum vulgare, O. heracleoticum, and other species) Oregano oil contains thymol and carvacrol - making it a useful fungicide. Also used to treat digestive problems. [6] Orris root Orthophenyl phenol - preservative Oxidised polyeth-

ylene wax - humectant Oxidised starch - thickener, vegetable gum Oxystearin - antioxidant, sequestrant Palm oil - the most widely produced tropical oil. Also used to make biofuel. Panax ginseng Panax quinquefolia Ponch phoran Pandan leaf Pantothenic acid (Vitamin B5) Papain - A cysteine protease hydrolase enzyme present in papaya (Carica papaya) and mountain papaya (Vasconcellea cundinamarcensis). Paprika red Paprika Paprika extract Paraffins - glazing agent Parsley (Petroselinum crispum) Patent blue V color (blue) Peanut oil/Ground nut oil - mildflavored cooking oil. Pecan oil - valued as a food oil, but requiring fresh pecans for good quality oil. Pectin - vegetable gum, emulsifier Perilla seed oil - high in omega-3 fatty acids. Used as an edible oil, for medicinal purposes, in skin care products and as a drying oil. Phosphated distarch phosphate - thickener, vegetable gum Phosphoric acid food acid Phytic acid preservative Pigment Rubine color Pimaricin - preservative Pine needle oil Pine seed oil - an expensive food oil, used in salads and as a condiment. Pistachio oil strongly flavored oil, particularly for use in sal-

ads. [9] Prune kernel oil - marketed as a gourmet cooking oil [10] Poly vinyl pyrrolidone Polydextrose humectant Polyethylene glycol 8000 - antifoaming agent Polyglycerol esters of fatty acids - emulsifier Polyglycerol polyricinoleate emulsifier Polymethylsiloxane - antifoaming agent Polyoxyethylene (40) stearate emulsifier Polyoxyethylene (8) stearate emulsifier, stabilizer Polyphosphates - mineral salt, emulsifier Polysorbate 20 emulsifier Polysorbate 40 emulsifier Polysorbate 60 emulsifier Polysorbate 65 emulsifier Polysorbate 80 emulsifier Polyvinylpolypyrrolidone - color stabiliser Pomegranate seeds (though some consider these a fruit, not a spice) Ponceau 4R color (FDA: Ext D&C Red #8) Ponceau 6R color Ponceau SX color Poppy seed Poppyseed oil used for cooking, moisturizing skin, and in paints, varnishes and soaps. Potassium acetates - preservative, acidity regulator Potassium adipate - food acid Potassium alginate - thickener, vegetable gum, stabilizer, gelling agent, emulsifier Potassium aluminium silicate anti-caking agent Potassium ascor-

bate - antioxidant (water soluble) Potassium benzoate - preservative Potassium bicarbonate - mineral salt Potassium bisulfite - preservative, antioxidant Potassium bromate - flour treatment agent Potassium carbonate - mineral salt Potassium chloride - mineral salt Potassium citrates - food acid Potassium ferrocyanide - anticaking agent Potassium fumarate - food acid Potassium gluconate - stabiliser Potassium hydrogen sulfite - preservative, antioxidant Potassium hydroxide - mineral salt Potassium lactate - food acid Potassium malate - food acid Potassium metabisulfite - preservative, antioxidant Potassium nitrate - preservative, color fixative Potassium nitrite - preservative, color fixative Potassium phosphates - mineral salt Potassium propionate - preservative Potassium salts of fatty acids - emulsifier, stabiliser, anticaking agent Potassium sodium tartrate - food acid Potassium sorbate - preservative Potassium sulfate - mineral salt, seasoning Potassium sulfite - preservative, antioxidant Potassium tartrates - food acid Powdered Cellulose - anti-caking agent

Primrose (Primula) — candied flowers, tea Processed Eucheuma seaweed - thickener, vegetable gum, stabilizer, gelling agent, emulsifier Propane-1,2-diol alginate - thickener, vegetable gum, stabilizer, emulsifier Propionic acid preservative Propyl gallate antioxidant Propylene glycol - humectant Propylene glycol alginate - thickener, vegetable gum, stabilizer, emulsifier Propylene glycol esters of fatty acids - emulsifier Propylparaben (propyl parahydroxybenzoate) - preservative Pumpkin seed oil - a specialty cooking oil, produced in Austria and Slovenia. Doesn’t tolerate high temperatures. Pulegone Purslane Pyridoxine hydrochloride (Vitamin B6) Quatre épices Quillaia extract - humectant Quinoa oil - similar in composition and use to corn oil[2] Quinoline Yellow WS - color (yellow and orange) (FDA: D&C Yellow #10) Ramtil oil pressed from the seeds of the one of several species of genus Guizotia abyssinica (Niger pea) in India and Ethiopia. Used for both cooking and lighting. Ras-el hanout Raspberry (leaves) Red 2G - color Refined microcrystalline wax glazing agent Rhodoxanthin color Riboflavin (vitamin B2) - color

(yellow and orange) Rice bran oil suitable for high temperature cooking. Widely used in Asia. Rosemary (Rosmarinus officinalis) Rubixanthin color Saccharin - artificial sweetener Safflower oil - a flavorless and colorless cooking oil. Safflower Saffron - color Saigon Cinnamon Salad Burnet (Sanguisorba minor or Poterium sanguisorba) Salt Sandalwood color Savory (Satureja hortensis, S. montana) Scarlet GN color Sesame oil - used as a cooking oil, and as a massage oil, particularly in India. Sesame seed Shellac - glazing agent Silicon dioxide anti-caking agent Silver - color (silver) Luohanguo Sodium acetate - preservative, acidity regulator Sodium adipate food acid Sodium alginate - thickener, vegetable gum, stabilizer, gelling agent, emulsifier Sodium aluminium phosphate - acidity regulator, emulsifier Sodium aluminosilicate (sodium aluminium silicate) - anti-caking agent Sodium ascorbate - antioxidant (water soluble) Sodium benzoate preservative Sodium bicarbonate - mineral salt Sodium bisulfite (sodium hydrogen sulfite) - preservative, antioxidant Sodium carbonate - mineral salt

Sodium carboxymethylcellulose emulsifier Sodium citrates food acid Sodium dehydroacetate - preservative Sodium erythorbate - antioxidant Sodium erythorbin - antioxidant Sodium ethyl para-hydroxybenzoate - preservative Sodium ferrocyanide - anti-caking agent Sodium formate preservative Sodium fumarate food acid Sodium gluconate - stabiliser Sodium hydrogen acetate - preservative, acidity regulator Sodium hydroxide - mineral salt Sodium lactate food acid Sodium malates food acid Sodium metabisulfite - preservative, antioxidant, bleaching agent Sodium methyl para-hydroxybenzoate - preservative Sodium nitrate - preservative, color fixative Sodium nitrite - preservative, color fixative Sodium orthophenyl phenol - preservative Sodium propionate - preservative Sodium propyl para-hydroxybenzoate - preservative Sodium sorbate preservative Sodium stearoyl lactylate - emulsifier Sodium succinates - acidity regulator, flavor enhancer Sodium salts of fatty acids - emulsifier, stabiliser, anticaking agent Sodium sulfite - mineral salt, preservative, antioxidant Sodium sulfite - preservative,

antioxidant Sodium tartrates - food acid Sodium tetraborate - preservative Sorbic acid preservative Sorbitan monolaurate - emulsifier Sorbitan monooleate - emulsifier Sorbitan monopalmitate - emulsifier Sorbitan monostearate - emulsifier Sorbitan tristearate - emulsifier Sorbitol - humectant, emulsifier, sweetener Sorbol Sorrel (Rumex spp.) Soybean oil - accounts for about half of worldwide edible oil production. Spearmint oil - often used in flavoring mouthwash and chewing gum, among other applications. Star anise Star anise oil - highly fragrant oil using in cooking. Also used in perfumery and soaps, has been used in toothpastes, mouthwashes, and skin creams. [3] 90% of the world’s star anise crop is used in the manufacture of Tamiflu, a drug used to treat avian flu. Starch sodium octenylsuccinate - thickener, vegetable gum Stearic acid anti-caking agent Stearyl tartarate - emulsifier Succinic acid food acid Sucralose - artificial sweetener Sucroglycerides emulsifier Sucrose acetate isobutyrate emulsifier, stabiliser Sucrose esters of fatty acids emulsifier Sugar Sulfur dioxide - preservative,

antioxidant Sulfuric acid acidity regulator Sumac Sunflower oil - a common cooking oil, also used to make biodiesel. Sunset Yellow FCF - color (yellow and orange) (FDA: FD&C Yellow #6) Sweet basil Sweet woodruff Szechuan pepper (Xanthoxylum piperitum) [edit]T

Titanium dioxide - color (white) Tocopherol (Vitamin E) Tocopherol concentrate (natural) - antioxidant Tragacanth - thickener, vegetable gum, stabilizer, emulsifier Triacetin - humectant Triammonium citrate - food acid Triethyl citrate - thickener, vegetable gum Trimethylxanthine Triphosphates - mineral salt, emulsifier sodium phosphates - Mineral Salt Turmeric - color (yellow and orange) Vanilla (Vanilla planifolia) Vegetable carbon - color (brown and black) Vinegar Violaxanthin color Vitamin Vitamin A (Retinol) Vitamin B1 (Thiamine) Vitamin B2 (Riboflavin) Vitamin B5 (Pantothenic acid) Vitamin B6 (Pyrodoxine) Vitamin B12 (Cyanocobalamin) Vitamin C (Ascorbic acid) Vitamin D (Calciferol) Vitamin E (Tocopherol) Vitamin K (Potassium) Walnut oil - used for its flavor, also used by Renaissance painters in oil paints Wasabi Water Wattleseed Xanthan gum - thickener, vegetable gum, stabilizer Xylitol - humectant, stabiliser Yellow 2G - color (yellow and orange) Yucca extract Za’atar Zeaxanthin color

COMMON ADDITIVES CONTINUED Talc - anti-caking agent Tamarind Costmary Tandoori masala Tannins - color, emulsifier, stabiliser, thickener Tansy Tara gum - thickener, vegetable gum, stabilizer Tarragon (Artemisia dracunculus) Tartaric acid esters of monoand diglycerides of fatty acids emulsifier Tartrazine color (yellow and orange) (FDA: FD&C Yellow #5) Camellia oil/Tea oil, widely used in southern China as a cooking oil. Also used in making soaps, hair oils and a variety of other products. Tert-butylhydroquinone - antioxidant Tetrahydrocannabinol- flavor enhancer, potential anti carcinogen Thaumatin - flavor enhancer, artificial sweetener Theine Thermally oxidised soya bean oil - emulsifier Thiabendazole preservative Thiamine (Vitamin B1) Thiodipropionic acid - antioxidant Thyme stannous chloride - color retention agent, antioxidant

Options

SERVING SIZES HAVE INCREASED OVER THE LAST 50 YEARS

1950

Today Meal at McDonalds

590 caleries

27-28

1550 caleries

Ice Cream

n 4-5 oz.

2-3 oz.

Potatoes

Muffins

2-3 oz.

e 4-5 oz.

145 Calories Total Fat 1g Saturated Fat 0g Cholesterol 0mg Sodium 7mg Total Carbohydrate 34g Dietary Fiber 0g Sugars 0g Protein 5g

Options 50 years

610 calories Total Fat 29g Saturated Fat 5g Cholesterol 0mg Sodium 390mg Total Carbohydrate 77g Dietary Fiber 7g Sugars 0g Protein 9g

25-26

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Akzidenz Grotesk

Elementa

Black, Blue, Red,

Black, Blue, Yellow

Wmfood2

Black, Blue, Green,

Orange

Opacity

Black, Green, Blue,

Orange

Yellow

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IT’S YOUR CHOICE:

Options

Childhood Obesity

Options

Mac and Cheese

33-34

Sugar

29-30

31-32

Natural or Artificial The experimental question is whether or not sugar can be a substance of abuse and lead to a natural form of addiction. “Food addiction” seems plausible because brain pathways that evolved to respond to natural rewards are also activated by addictive drugs. Sugar is noteworthy as a substance that releases

MAC A

MAC B

opioids and dopamine and thus might be expected to have addictive potential. This review summarizes evidence of sugar dependence in an animal model. Four components of addiction are analyzed. “Bingeing”, “withdrawal”, “craving” and cross-sensitization are each given operational definitions and demonstrated behaviorally with sugar bingeing as the reinforcer.

These behaviors are then related to neurochemical changes in the brain that also occur with addictive drugs.

There are behavioral and neurochemical effects of intermittent, excessive sugar intake

SUGAR ADDICT macaroni and cheese deluxe sharp ched-

Bow-tie pasta, spinach, onions,

dar box: enriched macaroni product

turnips, and prosciutto.

(wheat flour, niacin, ferrous sulfate (iron), thiamin mononitrate, riboflavin, cheese sauce (milk, whey, water, canola oil, milk protein concentrate, salt, sodium phosphate, contains less than 2% of oleoresin paprika, annatto, cheese culture, enzymes

NOW WE CAN CHANGE THE BAD HABITS

1 IN 3 CHILDREN IN AMERICA ARE OBESE 70% of overweight and obese children carry that weight into adolescence and adulthood. While parents prepare to send their children back to school, they need to remember that nutrition plays a huge role in academic success. Mary Pat Alfaro, M.S., R.D., clinical manager in the Division of Nutrition Therapy at Cincinnati Children’s, says multiple studies have shown that poor nutrition adversely effects school performance and overall achievement.

Alfaro says that the best way parents can help their children nutritionally is by making sure they have a healthy breakfast.

She suggests that their breakfast consists of a variety of foods, especially high-fiber and nutrient-rich whole grains, fruits, and dairy products. This may include: fiber rich and whole-grain cereals with low fat milk, yogurt and berries, toast, eggs and 100 percent fruit juice, and whole wheat bagels and cheese or eggs with low fat milk. Alfaro says parents need to make sure their children have a healthy lunch, too. Many studies have shown that children who eat healthy, balanced breakfasts and lunches aren’t just more alert throughout the day, they also earn better grades than those who don’t eat healthy. Alfaro gives the following tips to parents on how to ensure healthy nutrition for their child: use myplate.gov. Follow the guidelines by making half the lunch fruits and vegetables, and at least half the grains whole grain. Remember to go easy on fats and sweets. Change is good. Beat boredom with different foods. Instead of regular bread every day, make sandwiches using pitas, bagels, English muffins, crackers or tortillas. Make it easy. Pack easy-to-eat fruit, such as grapes, apple wedges, strawberries or chunks of melon. Include a dipping sauce made of yogurt or peanut butter to make this healthy meal fun and easy. Be careful about what children drink. Even 100 percent juice is loaded with sugar. Encourage children to drink lowfat white milk, or plain or sugar-free flavored water. Children should avoid drinks containing added supplements like herbs and caffeine.

6x9 Pages

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Elementa

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Orange, Green

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COLOPHON Designer: Melissa Kelly Paper: Options by Mohawk Size: 6 inches by 9 inches Font: Akzidenz Grotesk, Elementa, wmfood2 Printed on: Epson R1800 Perfect Bound Summer 2011, Ariel Grey Academy of Art University

Mohawk Fine Papers Inc. 465 Saratoga Street Cohoes, New York 12047 1-800-THE-MILL (1.800.843.6455) themill@mohawkpaper.com www.mohawkpaper.com