Sugar Savvy

June Nutrition Post- Be Sugar Savvysugarsavvy

In this lesson we’re going to talk about something I’m sure all of us know plenty of- Sugar. Actually, I’m sure we all know it’s delicious, but there’s more to sugar than its irresistible taste. Understanding the types of sugar and what may occur if consumed too much can be important.

Let’s start things off by getting to know the 2 types: Natural and Added Sugar.

  • Natural sugars are found in fruits and vegetables: Natural sugars are glucose, fructose, and sucrose.
  • Added sugars are in processed/packaged foods and beverages. Products with added sugar: Candy, cereal, jams, yogurt, cookies, soft/energy drinks, donuts (I know- all the good stuff)

Know what you’re up against, here are the different names for added sugar:

Names for added sugars*
anhydrous dextrose brown sugar confectioner’s powdered sugar
corn syrup corn syrup solids dextrose
fructose high-fructose corn syrup (HFCS) honey
invert sugar lactose malt syrup
maltose maple syrup molasses
nectars (e.g., peach or pear nectar) pancake syrup raw sugar
sucrose sugar white granulated sugar
*You may also see other names such as cane juice, evaporated corn sweetener, crystal dextrose, glucose, liquid fructose, sugar cane juice, and fruit nectar.

But don’t stop reading because you feel guilty- The goal to consuming anything sugary is to get something with as little added sugar as possible.

Did you know? An average American eats about 175lbs of food in a year, a half-pound of sugar a day!

We just have to be mindful in what we consume, because if we consume too much sugar (there is such a thing), then health problems may occur. These health problems could be: diabetes or obesity. Too much sugar may cause tooth decay as well (You could imagine Halloween being a busy time for a dentist).

There are things with less sugar that still taste great. Instead of buying soda, try adding fruit to your water, thus creating “fruit flavored water”.

Things to try in your water: Infused Water Recipes: 12 fl.oz serving size

  1. Strawberries have just 4 grams of sugar ( 4 whole strawberries, sliced for every 12 fl.oz of water)
  2. Grapes have more than 13 grams of sugar ( 8 whole grapes, sliced for every 12 fl.oz of water)
  3. Papayas, watermelon and grapefruit are relatively low in sugar. ( 2 cups of watermelon, or 2 cups of papaya, or 2 cups of grape fruit for every 12 fl.oz of water)
  4. Mangoes, cherries and bananas have much more per serving. (1 cup of sliced mango, 8 sliced cherries, or 1 sliced banana for every 12 fl.oz of water)

Once you’ve made one, it’ll be hard not to keep drinking them. They taste great and it even looks cool to have fruit in your water (It’s fancy, and your friends are going to think your hot stuff).

Here’s some tips in avoiding added sugars:

  1. Learn to detect sugars in food
  2. Know the different names of sugars (know your ingredients)
  3. Look for products labeled “no added sugar” or “unsweetened”, then you’ll know it’s a better product to have.
  4. Use natural sweeteners
  5. Identify habits that are linked to sugar intakes (an example: I have a friend that consumed A LOT of soda. Too much sugar caused him to be too un-focused and make quick/irrational decisions at times. He knew he drank too much soda and noticed these habits. He decided to stop drinking soda, switched to water or healthier beverages, and it made a big difference).

Just remember to be particular in what you buy, because you’ll be the one consuming it. Your body is going to react to good or bad things, so don’t buy products that aren’t good for your health. Check your sugar content. Too much added sugar will cause health problems. So next time you’re at the grocery store, check on the sugar contents of that drink/snack. If there’s a healthier alternative, give that a try instead! Your body will thank you for it!! Eat Healthy, Be Healthy, Be Happy!

Watsonville Wetland Watch

watsonvillewetlandwtchlogoAgency Spotlight- Watsonville Wetland Watch

We are going to briefly learn about a program that educates students on the Watsonville Wetlands.

Did you know?

  1. There are over 220 species of birds in Watsonville Wetlands
  2. It’s one of the largest remaining freshwater wetlands in the central coast of California.

Unfortunately, the wetlands of California are having a bit of trouble; 90% of the wetlands in California have been destroyed or degraded. The city of Watsonville and Watsonville Wetland Watch are working to preserve 800 acres of Watsonville’s wetland. And guess what? Watsonville Wetland Watch is a partnering Agency with Second Harvest Food Bank.

We at Second Harvest get to work with Darren Gertler, the Environmental Education Specialist, who’s been working at Watsonville Wetland Watch Since August of 2014. Darren helps teach students at Pajaro Valley High school about the wetland’s wildlife and environment. Asking Darren why the Watsonville Wetland Watch is important to the community, he says: “Our program is important to our community because it is helping to foster a young generation of local teenagers that will grow up with an appreciation and respect for our environment. The more people in Watsonville that appreciate its natural beauty the more of the wetlands will be preserved and restored for many years to come.”

Darren also understands the important of nutrition towards his students. He provides healthy fruits, vegetables, and snack products to his students. Why is healthy food important to him? Asking Darren, he replies: “Nutritious food is important to me because mostdarrenwatsonvillewetlandwatch of my teenagers do not understand the true benefits of eating healthy food. Most of our students aren’t able to provide their own nutritious food. The free and reduced school lunches that most of our students depend on leave some room for improvement in our student’s daily diets.”

Learning how we can help our environment will help ensure a healthy ecosystem. Watsonville Wetlands is the part of Watsonville where we can go and enjoy nature and wildlife. Keeping it maintained will allow us to appreciate its beauty for years to come. Darren and his team do a great job in not just educating their students, but also providing their students with healthy and nutritious food. Second Harvest Food Bank is proud to have Darren Gertler with Watsonville Wetland Watch as a partnering agency.

Menu of the Month

For those whom know or don’t know, we have a English and Spanish menu at the distribution center (located on the counter next to the door). I will post these menu’s and a small recipe card on the blog as well. Click on the highlighted sections below and it will open you up to the information.

Spanish Menu

English Menu

Chicken and Strawberry Spinach Salad Which is English and Spanish- Recipe Cards

If you have any fun recipes to share then by all means send them my way. I have a “Agency Recipe of the Month” (great recipes I tend to hear that agency representatives are cooking up).

Fruit Salad

Easy Fruit Saladfruitsalad

Ingredients:

  • 1 can fruit cocktail (16oz, drained in fruit juice not syrup)
  • 2 Banana (sliced)
  • 2 Oranges (cut into bite-size pieces)
  • 2 Apple (cut into bite-size pieces)
  • 1 cup low fat pina colada flavored yogurt (or plain)

Directions:

  1. 1 cut fruit into bite-size pieces and place the cut fruit in a large bowl to then mix all together.
  2. Once the fruit is all mix go ahead and add yogurt and mix well with fruit.
  3. Chill large bowl of fruit with yogurt in the refrigerator for at least 10 minutes before serving.

Benefits:

  • Less than 30 min to prepare
  • A complete snack to help you stay hydrated through out your day.
  • Great way to have the proper number of fruits in your daily balance diet.
  • You can find a lot of Vitamin C in these fruits as well as potassium, calcium and fiber.

Ensalada de Fruta

Ingredientes:

  • 1 lata de coctel de fruta (16oz, drenado en jugo de fruta)
  • 2 platanos (rebanados)
  • 2 naranjas (cortar en trozos pequenos)
  • 2 manzanas (cortar en trozos pequenos)
  • 1 taza de yogur baja en grasa de sabor pina colada (o yogur plain)

Instrucciones:

  1. Corta la fruta en trozos pequenos y coloque la fruta en un tazon grande para mezclar la fruta.
  2. Ya que la fruta este mezclada anade el yogurt a su gusto con la fruta.
  3. Coloque en tazon grande de fruta con yogurt en el refrigerados por unos 10 minutos antes de server.

Beneficios:

  • Menos de 30 minutos para preparer.
  • Un bocadillo complete para mantenerte hidratado todo el dia.
  • Una gran manera de obtener en numero adecuado de frutas en tu dieta balanceada
  • Se puede encontrar mucha Vitamina C en estas frutas como tambien el potasio, calico y fibra

May Nutrition Post- Hydration

The Earth is covered in it (about 72%), 2/3 of your body is filled with it, and on hot summer days we can’t get enough of it- its water!waterbeingpoured

Water helps in more ways than quenching your thirst, water:

  • Helps keep our body temperature normal
  • Lubricates joints
  • Removes waste through perspiration, urination, bowel movement
  • Protects delicate tissues such as the spinal cord

It’s no surprise our body is constantly losing water. If you have headaches, that may be a sign of dehydration. Hopefully you never get to that point. It’s important to continuously drink water. Another cool fact is that you can eat fruits to help rehydrate! Fruits like watermelon, tomatoes, and celery have a high amount of water.

Water helps:

  • Maintain a healthy weight
  • A great substitute to sugary beverages
  • Hydrates and improves brain function
  • Increases energy, prevents muscle weakness
  • Replaces fluids when we’re sick
  • Improves digestion
  • And helps with healthy skin

There are three types of water we can learn about when drinking it…

There’s:

Bottled Water: If there are no special methods of filtration, it might be tap water you are paying extra money for.

Filtered Water: An improved taste in tap water

Tap Water: Contains a partial amount fluoride which helps prevent tooth decay.

Let’s see how water compares with other well-bought beverages.

Drink (12-ounce serving) Teaspoons of Sugar Calories
Bottled Water 0 teaspoons 0
Energy Drink 2 1/3 teaspoons 140
Sports Drink 2 teaspoons 75
Lemonade 6¼ teaspoons 105
Orange Juice 7½ teaspoons 160
Sweet Tea 8½ teaspoons 120
Powdered Drink Mix (with sugar) 9 teaspoons 145
Cola 10¼ teaspoons 150
Fruit Punch 11½ teaspoons 195
Root Beer 11½ teaspoons 170
Grape Juice 12 teaspoons 200
Orange Soda 13 teaspoons 210

 

Did you know– $6.6 billion a year is spent on sugary drinks!

Make a habit of checking the ingredients in not just the water you buy, but any product. You’ll realize the sugary drinks you buy contain a lot more than just sugar, and the water you pay $6 might just be a $1 quality in fancier bottle.

So grab a cup or a bottle and fill it up with some H2o – your body NEEDS it. The more, the better, just look at those benefits!