Question

1. People consume many liquids besides water: tea, soda, sports drinks, coffee. There is often debate about whether these beverages are good hydration, or if they only dehydrate? What does the book have to say on this issue? What factors must be considered when drinking non-water hydrating beverages?
2. Sodium is overabundant in the typical American diet because salt is often added in excessive quantities to processed foods. Find a food label that has an outrageous amount of sodium per serving. Then find a low sodium substitute food and post that label as well. Make sure the foods are essentially equal in calories & Serving size.   What is the most shocking value of sodium we can find as a class?
3. The book states “there is no miracle food or supplement”. This is so true. Find 3 foods or supplements that are generally touted as “good”, then provide at least one nutritional, cultural, or environmental problem with that food or supplement.   For example, eggs are a great source the vitamin choline, but eggs are also one of the foods most likely to cause a food allergy.   (you must do this for 3 foods).
4. The book points out that less than 10% of Americans get the recommended number of fruit and vegetable servings per day. And that potato (French fries and hash browns) was the most reported veggie. Why is American vegetable intake so low? What can be done to increase veggie consumption in your diet, your family’s diet, and in those around you? (see the tools for change section in chapter 8)

Answer 1

Factors must be considered when drinking non-water hydrating beverages:

1. Hydration
2. Calories
3. caffeine
4. Sugar

• Shrimp(packaged , plain, frozen shrimp commonly contains added salt for flavors, as well as sodium rich preservatives) a food label that has an outrageous amount of sodium per serving.
• Delicate rock fish is a low sodium substitute food for shrimp.
• the most shocking value of sodium we can find as a class ,The body needs sodium for proper muscle and nerve function and fluid balance, but excessive amounts can increase blood pressure and the risk of heart disease and stroke. The dangers of a salty diet (salt is 40% sodium) are greatest in people over age 50, African Americans, and women. You’ll do yourself a favor if you wean your taste buds from a yen for salt. Limit your daily sodium intake to 2,300 milligrams (mg) — the amount in one teaspoonful of salt. If you have high blood pressure or are at risk for it, get no more than 1,500 mg per day. Hint: Most of the sodium Americans consume comes from processed and restaurant foods. Instead, choose fresh, unprocessed foods, and prepare them yourself.
• Although some sodium is essential for nerve health, overloading your system with salt can have serious consequences

The main reason that all drinks are hydrating is they all contain water. Full fat milk, for example, is 88 percent water. They can, therefore, be part of a moderated diet but with water at the centre of your hydration efforts.

• 3 foods or supplements that are generally touted as “good”, then provide at least one nutritional, cultural, or environmental problem with that food or supplement.
• Calcium- Excessive dietary calcium intake, particularly from overconsumption of calcium supplements taken to prevent or treat osteoporosis, may have unintended health consequences. The well‐known “milk”‐alkali syndrome1 has been increasing in incidence attributed to the widespread use of over‐the‐counter calcium supplements.2 Supplements contribute to calcium loading (ie, excessive calcium amounts in a single dose or bolus), which leads to an increase in urinary calcium excretion in adults with normal renal function, with or without hypercalcemia, and possibly to soft tissue or ectopic calcification.3 Gallagher et al recently found that 9% of women taking calcium supplements had evidence of hypercalcemia and 31% had hypercalcuria.
• Vitmains-High doses of vitamin supplements are unsafe
  Such as: Vitamins A, D, E and K are fat soluble, which means they are stored in the body and if taken in high doses can be toxic. High doses of some water-soluble vitamins, such as vitamin B6, can also become toxic. Large folate intakes can hide vitamin B12 deficiencies
• Soy Isolate: Careful With the Estrogen
  Tofu, tempeh, and soy milk are all good sources of protein, fiber, and a number of minerals. Some women also take soy in supplement form because the plant contains estrogen-like compounds called isoflavones that may help relieve symptoms of menopause. However, concerns have been raised that the isoflavones in soy supplements may contribute to an increased risk of breast cancer.

There is a range of economic and social factors that make eating enough fruits and vegetables really hard.

• Let’s start with cost: As you can see in the chart below, when it comes to how many calories you get per dollar, sugar, vegetable oils, and refined grains deliver a higher bang for buck than fruits and vegetables.

• Junk foods also have the marketing heft of multinational corporations behind them, and they’re engineered to get people hooked. This also makes it hard for Brussels sprouts and blueberries to compete.

• To make things more complicated, there’s a supply problem. Researchers have pointed out that if Americans actually followed the US Dietary Guidelines and started to eat the volume and variety of produce health officials recommend, we wouldn’t have nearly enough to meet consumer demand.

• The USDA doesn’t subsidize leafy vegetable crops in the same way it supports crops like wheat, soy, and corn — two crops that make up a lot of the junk food that overwhelms the US diet. So products full of high-fructose corn syrup and soybean oil have an unfair advantage.

to increase veggie consumption in your diet, your family’s diet

• Subsidizing fruits and vegetables for the poor-To address the cost issue, programs to make fresh produce more affordable for lower-income people are springing up. And there’s government support through USDA grants to expand these programs.

• Getting doctors to write "fruit and vegetable prescriptions-Another ways Wholesome Wave is trying to steer people toward eating more produce is through the Fruit and Vegetable Prescription Program,

• Sexy marketing of fruits and vegetables-

• Growing your own produce in a garden-growing fruits and vegetables at community or home gardens can get people eating healthier without much investment.growing one’s own fresh food was not only seen as cost-effective, but was also a way to access culturally appropriate foods.