Standford Nutriology

Modulo 1: Why Home Cooking Matters

Introduccin
Noaotros nos importa la gente que va a cmoer la comida no como a los manufactureros
es mas saludable a la larga por que lo hacemo pensando en quien lo va a comer.
Comida m
s que solo nutricin.
funciones de la comida:
1nutricin:
conbustible: para pensar
para sanar, crecer, mantenernos
A) Necesitamos agua (50% del peso es agua.)
B) macronutrientes --> carbohidratos (azucares que guardan energ
a), proteinas (lego para crecer, reparar y mantener)
a).
y grasas (forma de guardar energ
C) Micronutrientes: Vitaminas (hechos por animales y plantas), minerales (inorg
nicos)
para crecer, reparar y funcionar nirmal
D) Fibra: Proteje eel tracto digestivo, no lo podemos digerir pero es importante
2Social
forma de comunicar, demostrar importancia a los otros, pasar tradiciones, etc.
forma de comunicacin: nos comunicamos al comer juntos,
desarrollo emocional y generacion de conexciones sociales.
Por qu cocinar es importante?
comida procesada piensa en ganancias r
pidas no en la nutricin a largo plazo
mucha sal grasa y azucar (para sabor y duracin) estan en los productosempacados. (procesados)
Barras, bebidas, cereales, yogurt, pasta souce.
Como diferenciar:
muchos ingredientes y no reconocibles: comida procesada
- ingredientes: mejor opcin es siempre como la comida en casa, nosotros tenemos un inter s fuerte en lo que van a
comer los ni
os en su salud.

no todo el timpo podemos comprar todo fresco pero podemos hacer lo mejor y con cantidades mesuradas
a nosotros nos importa esa es la diferencia
Por qu hay mucha comida procesada?
Prioridad compa
ia de comida procesada: venderla para ganar dinero r
pido
cheap ingredient--> corn, le quita nutrientes y por lo tanto dura mas.
luego a
aden preservativos, agregan grasas, nutrientes sint ticos para decir que son sludables.
marketing de comida va dirigida a ni
os sin regulacin gubernamental.

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Prioridad compa
ia de comida procesada: venderla para ganar dinero r
pido
cheap ingredient--> corn, le quita nutrientes y por lo tanto dura mas.
luego a
aden preservativos, agregan grasas, nutrientes sint ticos para decir que son sludables.
marketing de comida va dirigida a ni
os sin regulacin gubernamental.
acciones como lavar las frutas, comprar en granjas, plantar algo que comer, hablar con ellos para hacerles entender que
la comida procesada no es buena.

El desarrollo de los h
bitos alimenticios se desarrollan antes de los 7 -8 a
os.
ni
os obesos tienen m
s probabilidades de sufrir cancer, diabetes, y enfermedades al corazon.
USDA nutrition guidelines
que debemos comoer y que no: cambia con el tiempo a medida que se ponen y sacan cosas a las comidas.
recomendaciones dietarias (antes): para evitar enfermedades
1992 --> se mostro la piramide de comida, la de siempre.
base: breads and cereal
vegetales 3-5 servings
2-4 fruit servings
proteinas, leguminaosas
dairy products
punta: grasas y dulces.

en 2005: MyPyramid se present

se anexo el ejercicio en la piramide,
en 2011: se presento MiPlato myPlate
+ vegetables
fruits
grains whole
protein
- dairy
se a
ade: agua.
control de cantidades -- platos peque
os
variedad de colores en la comida (maximizar lo recibdo en vitaminas, minerales, etc.)

6 cosas que debes tener para comidas

Objetivo: pegarle a la mayor cantidad de receptores de sabores en la lengua.
dulce, salado, acido, amargo, taste of protein
aceite de oliva contiene polyphends promueve salud cardica, posee grasa buena monoinsaturada
azucar para balancear los sabores en el plato, poca pues alimentos afuera poseen mucha
sal: ala pasta, no mucha realza los sabores
limon (sour): antioxidante y anti cancer y poseen vitamina cpara el sistema inlunologico
ajo y cebola (con aceite) --> boca comience a salibar, le a
adira un sabor cabron

Objetivo: pegarle a la mayor cantidad de receptores de sabores en la lengua.

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dulce, salado, acido, amargo, taste of protein

aceite de oliva contiene polyphends promueve salud cardica, posee grasa buena monoinsaturada
azucar para balancear los sabores en el plato, poca pues alimentos afuera poseen mucha
sal: ala pasta, no mucha realza los sabores
limon (sour): antioxidante y anti cancer y poseen vitamina cpara el sistema inlunologico
ajo y cebola (con aceite) --> boca comience a salibar, le a
adira un sabor cabron
Stocking a pantry
para que cocinar sea m
s f
cil sin mucho pedo
cosas para la cocina que deben estar (no necesari oiir al super seguido)
pasta
rice
oats
beans
lentels
quinoa (alta en proteina y fibra)
harina libre de gluten (who cant ear wheat)
harinas de nuts, almods
dry fruit y nuts etc.
especias y a
adidos:
chili
peeper
vanilla
etc
onios, garlic y pot

Cooking Demostrations
pan
tro

con

huevo

den-

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smoothies,

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vegetable stir fry

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Comida combustible del cuerpo para crecer y repararse

Modulo 2: What Constitutes a Balanced Meal

How to create a balanced meal
Se busca que las comidas sean Balanced
Meal --> much more than the sum of its nutrients, it shows that we care for them, we love them.
Los padres que no poseen tiempo para cocinar, pueden mostrar amor de otras formas.
Si tenemos un poco de tiempo, es bueno hacer comida para ellos, sentarse con ellos y compartirla.
El sentarse con ellos es muy interesante (platican de cosas) y adem
s mejoran su desempe
o escolar (4 min)
Ten en cuenta el tama
o de platos y vasos pues la mayoria de nosotros no necesitamos tanta comida.
La mayor parte del plato es de verduras.
Start with vegetables, a
ade carbohidratos complejos (arroz integral, quino pasta, etc.) y despues que podr
a ir con eso:
pollo, pescado, etc.
Todo va de mayor a menor proporcin.
Carbohydrates
Carbohydrates
Simple Carbs
-- ->
HMonosacharidesL
Glucose
HDi sacharidesL
Sacarose

@Table sugarD
Complex Carb
HPoly SachharidesL

-- ->

Gives us Energy
Fructose
Lactose
@Milk sugarD

Galactose

Body cant break them

Dietary Fiber

Soluble
Insoluble
gut health
Constipation prevent
Cholesterol regulation accelerates food transit

HPoly SachharidesL

Dietary Fiber

Soluble
Insoluble

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gut health
Constipation prevent Children

Cholesterol regulation accelerates food transit

Fats
Imporatant for
*Brain Dev
*nervous system dev
*protection of internal organs
*subcutaneous fat in skin to insulate and storage
*less hungry soon after meal
*slow speed of sugar release to the blood
Kinds for dietary fats
1
Saturated
are packet densely fats
____
____
____ (solids at room temperature) --> butter, red meat they do an increse in (+) bad cholesterol
____

2
Unsaturated
Natural: olive oil (vegetabel oil, avocados, nuts) cant stack as the saturated fats.
___
___
___
__\__/__
___ --> liquids natural unsaturated
\__/
\__/
These are the better.

Man Made the ones we alter somehow: margarin, oils rehused or reheated
when we chemically alter we have the trans fats.
___
|___
__
|____
|___

___
8

__\__/__
___ --> liquids natural unsaturated
\__/
\__/

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These are the better.

Man Made the ones we alter somehow: margarin, oils rehused or reheated
when we chemically alter we have the trans fats.
___
|___
__
|____
|___
+ bad cholesterol Hldl cholesterol promoves arterial plaquesL
|____
---> trans fats do are:
- good cholesterol Hcholesterol that protect us from plaquesL

Proteins
they are the legos for the children bodies --> muscles in bodies, inmune system and transportesr for different roles in
the bosies, mantain right bodie fluid distribution.
AminoAcids: Legos for proteins.
there are 20 in total
there are 9 essential that we cant produce and we acquire from food.
Meat sources: ----> complete source (they have the 9 essential aminoacids to support, repair and maintenance for the
body)
*egg, chicken, red meat, fish,etc
Non meat sources: ----> Incomplete source
*dairy products: chesse, yogurt, etc.
*tofu, nuts, beans and leguminosas (lentejas, etc).
To make the complete amount of protein from vegies you need to combine with other foods
beans and rice, etc.
to a complete source of aminoacids.

*tofu, nuts, beans and leguminosas (lentejas, etc).

To make the complete amount of protein from vegies you need to combine with other foods
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beans and rice, etc.
to a complete source of aminoacids.

Sugar
process food--> sugar in a lot of forms.
biabetes tipo 2, obesidad.
too much process food, sodas --> too much sugar
plain water --> best way to hydratate and calmar sed
small glass of juice is good, but too much is not good.
sports drink have a lot of sugar.
ens
ar que las bebidas dulces son como un ocacional dulce en vez de la norma para calmar la sed.
Hunger and the Glycemic Index
insuline: break down sugar and bring it to normal level
blood sugar vs time
1Candy
high in simple carbs
2Brown rice and brocolli
Choose foods with low Glycemic index: fiber, protein, healthy fats

1Candy
high in simple carbs
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2Brown rice and brocolli

Choose foods with low Glycemic index: fiber, protein, healthy fats

Moderation
Do not eat a lot of a simgle food
or
to eliminate totally all tha food
is something bad for us?
No, it depends on the amount.
aniyhing home made is healthier than processed food.
moderation for no food forbid
existen simples reglas para moderar las cosas como comer dulces en d
as don d es deir domingo.
Si practicas moderacin los dias de rompimiento se permiten.
Este habito se los transmites a tus peque
os.
Cooking demostrations
Oat meal

Pasta Souce

Almond cake

Pasta Souce

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Almond cake

Modulo 3: From Supermarket to Dinner Table to School

Navigating a supermarket
queremos comprar algo para los siguientes comidas, o solo leche o huevos.
los supermercados se dise
aron para:
*comprar mas de lo que fuimos a comprar
*comprar las versiones m
s caras de esas cosas
generalmente se compran cosas como huevos, leche los cuales estan al fondo de la tienda.

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los supermercados se dise

aron para:
*comprar mas de lo que fuimos a comprar
*comprar las versiones m
s caras de esas cosas

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generalmente se compran cosas como huevos, leche los cuales estan al fondo de la tienda.

Processed food: chips, sodas, cereals los cuales tiene nsiempre m

s propaganda o avisos.
A m
s procesado sea un producto, la compa
ia que lo hace puede cobrar m
s por l.
estos seran puestos a nivel del ojo (para f
cil visualizacin) y para poder alcanzar.
Ejemplo: Pastel
A nivel de ojo y f
cil acceso: los ya listos.

Los menos procesados estar

n m
s lejos del alcance (m
s baratos)

Para los productos que se dirigen a los ni

os:
Colocados a 2 niveles:
a la altura de un ni
o de 3 a
os.
ni
o sentado a la altura del carrito.
As
son m
s f
ciles de ver para ellos y de pedir.

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Para los productos que se dirigen a los ni

os:
Colocados a 2 niveles:
a la altura de un ni
o de 3 a
os.
ni
o sentado a la altura del carrito.
As
son m
s f
ciles de ver para ellos y de pedir.
La msica en el supermercado: slow tempo causa menos tr
fico y m
s ventas.
Artificial aromas son usados para que compres al hacerte tener hambre.

Qu se debe hacer?

haz una lista y apegate a ella

no vayas de compras cuando tengas hambre --> tentacin de comprar comida procesada y alta en calorias.
Shopping for veggies
+ Fruits y vegetables: clave --> ver a sus padres que ellos los disfrutn y se emocionan por comerlos o por conseguir los
m
s frescos.
Deja que tus peque
os vean una reacci
on positiva a las frutas y verduras que quieres que ellos coman.
Las frutas de preferencia deben ser de estacin y locales.
Llevar a tus hijos a comprar vegetales puede forjar una peque
o viaje de familia y causar buena impresi y recuerdos
en el peque
o.

Deja que tus peque

os vean una reacci
on positiva a las frutas y verduras que quieres que ellos coman.
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Las frutas de preferencia deben ser de estacin y locales.

Llevar a tus hijos a comprar vegetales puede forjar una peque
o viaje de familia y causar buena impresi y recuerdos
en el peque
o.

the most nutritious foods

1Lowest nutritious last long time: Process junk food
2canned foods, procesed flours
3non procesed grains: root vegies (carots, onios, garlics)
4fruits and vegies (fresh) (otros organismos tratar
n de ganarnos la gran cantidad de nutrientes que tienen)

packing a lunchbox
usa comida del d
a anterior
pone cosas que no comerian en casa aprovechando que les da hambre
pone verduras y aderezos que ella hace y sabe les gusta.
pone un tenedor reciclable
el main dish es la comida de ayer (pasta en el video)
los vegetales y su dip
pone fruta picada en verano pone frutas muy dulces peaches, nectarine
en invierno pone naranja, etc. todo se pone tal que se coma f
cilmente ya que si no es f
cil de comer no se lo comer
n.
el cool pack hasta arriba es para evitar el crecimiento de bacteria en el dip.

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The family meal

Children learn about habits from parents (exercise, eating, etc.)
Al comer es un rato en el que ense
amos como escuchar, como comunicarse efectivamente, pasamos historias y
tradiciones.
Para ni
os m
s grandes, la hora de la comida es un lugar para hablar de cosas que le preocupan y adquirir consejo de
quienes confian m
s.
En fin, es una hora de diversin. --> The family dinnerde Laurie David
tips:
1tener todo listo a la hora en que empieza la comida, as
nadie se tiene que parar por nada.

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Al comer es un rato en el que ense

amos como escuchar, como comunicarse efectivamente, pasamos historias y
tradiciones.

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Para ni
os m
s grandes, la hora de la comida es un lugar para hablar de cosas que le preocupan y adquirir consejo de
quienes confian m
s.
En fin, es una hora de diversin. --> The family dinnerde Laurie David
tips:
1tener todo listo a la hora en que empieza la comida, as
nadie se tiene que parar por nada.
2Hacer una pregunta o juego simple con el que cada miembro de la familia participe.
3Ten lista una historia de tu d
a, di algo que pas, como reaccionaste, pide opinioines y como cada quien hubiese
reaccionado. --> esto con la finalidad de que se habr
n en un futuro a compartir sus experiencias y pedir opiniones.
4Si posees suficiente comida, invita a personas, esto serm
s divertido y abre a los ni
os a otra experiencia.
En general, cuato m
s podamos sentarnos con ellos, m
s contribuimos a sus logros y desarrrollo inter e intra personal.
Dealing with picky eaters
En muchas
ofrece.

ocaciones

un

ni
o negar comer

algo

que

el

padre

le

Por qu pasa esto?

hipotesis:
1Los padres son los responsables al no exponerlos a una gran variedad de comida cuando eran beb s
2Alta sensibilidad a texturas
3diferentes necesidades nutricionales
Comer --> stress free
Consejos:
1A cuanto m
s se le envuelva un ni
o a seleccionar y cocinar comida, m
s probable serque lo coma.
Deja que los peque
os combinen cosas en el smoothie, que los m
s grandes pelen papas, que vayan al supermercado y
seleccionen la fruta y/o verdura que desean comer hoy, etc.
2Junta a personas que les guste comer de todo y exponlas con el ni
o, cuando vea a sus padres, primos, otros ni
os de
su edad rovar las cosas, lo m
s seguro es que l tambi n.
is our job to provide them with a variety of healthy options and its there job to decide what and how much they want to
it.

Consejos:
1A cuanto m
s se le envuelva un ni
o a seleccionar y cocinar comida, m
s probable serque lo coma.

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Deja que los peque

os combinen cosas en el smoothie, que los m
s grandes pelen papas, que vayan al supermercado y
seleccionen la fruta y/o verdura que desean comer hoy, etc.
2Junta a personas que les guste comer de todo y exponlas con el ni
o, cuando vea a sus padres, primos, otros ni
os de
su edad rovar las cosas, lo m
s seguro es que l tambi n.
is our job to provide them with a variety of healthy options and its there job to decide what and how much they want to
it.
Cooking demostrations
Chicken
tips

nuggets

-->

important

for

cross-contamintating

safe

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Cupcakes

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Modulo 4: Sustainanble Eating

Sustainable Eating
Why to buy organic whetever we can?
Natural---> not clear.
Organic ---> Certified
Pesticides and fertilizers:
For environment
*made from fossil sources
*exess go to water sources causing Dead zoneszones with little or no oxigen to sustain marine life.
* Super bugs --> bugs resistant to pesticides.
For people
* farmers less exposed to pesticides --> protect workers

locally grown
* The closer the better
* supports local economy not supports other countries or large corporations
* more fresh
* low carbon footprint

*exess go to water sources causing Dead zoneszones with little or no oxigen to sustain marine life.
* Super bugs --> bugs resistant to pesticides.
For people
* farmers less exposed to pesticides --> protect workers

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locally grown
* The closer the better
* supports local economy not supports other countries or large corporations
* more fresh
* low carbon footprint
* more nutrients less transport or storage
*
supposly
taste
better

Organic meaning for...

For fruits and vegies: there are no synthetic pesticides or fertilizers, no genetically engineered crops and no sewage
sludge used in the production.
Pesticides and fertilizers: Used to help us to grow large amounts of food but they have serious environmental and
health impacts.
Fertilizers and pesticides are made from fossil fuels and using them adds greenhouse gases to the environment
and increases global warming. And even though we think of extra nutrients as a good thing, overusing fertilizers
pollutes our waterways, and harms fish and other marine life.
Overusing pesticides can also be harmful by producing super bugs or pests who can survive any
amount of pesticide killer that you use.
Organic meat and milk: come from animals that didnt receive any unnecessary antibiotics or growth hormones. The
amount of antibiotics we use on livestock today, can create antibiotic-resistant bacteria that can make humans really
sick in ways that we cant treat.
Farm workers who are regularly exposed to pesticides can face big health threats, including poisoning, cancer, birth
defects, and learning disabilities.
Locally grown food...
First, local foods are fresher because they take less time to get to you. And because theyve traveled less they contain
more nutrients and people often find that they taste better.
Second, local foods usually have a lower carbon footprint because they dont have to travel as far.
When you buy local foods in season its often the same price or cheaper than the grocery store.
Seasonal foods are cheapest at the height of the season when the supply is large.
It supports your local economy, especially at the farmers market. The money you spend on local food stays in your
community.

First, local foods are fresher because they take less time to get to you. And because theyve traveled less they contain
more nutrients and people often find that they taste better.
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Second, local foods usually have a lower carbon footprint because they dont have to travel as far.
When you buy local foods in season its often the same price or cheaper than the grocery store.
Seasonal foods are cheapest at the height of the season when the supply is large.
It supports your local economy, especially at the farmers market. The money you spend on local food stays in your
community.
When you spend a dollar at the farmers market, the majority of that dollar goes directly to the farmer.

But really, every time we spend a dollar on food, its an opportunity to vote with our dollar. Were sending a message
through the market about our values, about our preferences and about what we support.
So when you can, buy local more often. I will be good for you, for your community and for your environment.
Healthy people = healthy planet
Our health, our childrens health and the health of the planet are intimately connected and in general the choices that
are healthiest for us turn out to be healthiest for our planet as well.
Many of us know that vegetables are important for our health. And that we should try to kind of limit the amount of
meat in our diets or the frequency with which we eat meat.
But it turns out that if we replace some of the meat in our diets with vegetables, that actually turns out to be better for
the Earth as well.

Modern methods of producing meat actually hurt our environment.

Lets, lets take a look at beef, for example.

So historically, cows got energy from grass and the grass got energy from the Sun. Now the cows, in turn, give
nutrients back to the grass that theyre eating through their manure which actually fertilizes the grass to grow even
more, and this is what we call a closed loop system.
These days we produce meat very differently.
Instead of grazing on grass in a pasture, most cows are typically found eating corn in factories that we call concentrated animal feeding operations. And the abreviation for that is CAFOs.
And a CAFO is kind of like a city or slum for cows. The reason that we raise cattle in CAFOs and feed them on corn
comes down to simple economics.
Corn is cheaper than grass. Because the government incentivizes, or pays, farmers to grow lots of corn. Because
CAFOs are really tightly packed like, like slums, they can yield thousands more cows per acre than a pasture can. And
when cows eat corn instead of grass, they fatten up more quickly, which means that they can go to market more
quickly as well.
But these cheaper prices dont take into account the enormous cost to the environment and to our health. Sunlight is
free, and its free of greenhouse gases, but when we move to CAFOs where cows are eating corn, there are a lot of
inputs besides sunlight.
When farmers grow corn they use fossil fuels. And fossil fuels are used to make pesticides and fertilizers and to power
the, the tractors and the machinery that harvest and transport the corn. Now these fossil fuels are big contributors to
global warming.
Also, huge amounts of manure collect around the CAFOs in enormous lagoons of waste, which harm the air and the
water for miles around. Unlike in the system where cow manure fertilizes the grass that it eats, this manure has no
where to go, and its produced in such enormous quantities that its difficult to move anywhere else.

But these cheaper prices dont take into account the enormous cost to the environment and to our health. Sunlight is
free, and its free of greenhouse gases, but when we move to CAFOs where cows are eating corn, there are a lot of
inputs besides sunlight.
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23

When farmers grow corn they use fossil fuels. And fossil fuels are used to make pesticides and fertilizers and to power
the, the tractors and the machinery that harvest and transport the corn. Now these fossil fuels are big contributors to
global warming.
Also, huge amounts of manure collect around the CAFOs in enormous lagoons of waste, which harm the air and the
water for miles around. Unlike in the system where cow manure fertilizes the grass that it eats, this manure has no
where to go, and its produced in such enormous quantities that its difficult to move anywhere else.
When cows live in such crowded conditions theyre also much more likely to get diseases. So farmers feed them
antibiotics to make sure that they stay healthy. 80% of the antibiotics used in the United States go to this kind of
commercial production of animals. And its really dangerous for our health, because it leads to antibiotic resistance
bacteria. These are super bugs that can cause diseases that we cant treat with regular antibiotic.
So lets look at a chart that will kind of help us see the difference in greenhouse gas emissions of meat versus other
things like fruits, vegetables, tofu, and beans.
So for a kilogram of beef, 27 kilograms of greenhouse gases are added to the environment. Now, for a kilogram of lets
say broccoli, or a kilogram of tofu, only about 2 kilograms of greenhouse gases are released into the environment.
Also different meats are relatively better for the environment. For example, chicken is more energy efficient than beef
and also because it has less saturated fat than beef its probably better for your health as well.
So the message is limit red meat consumption, pick lean or energy efficient proteins like chicken or vegetable sources
of protein more often, and, in general, choose vegetables more often.

Growing a kitchen garden with Rita

How to plant and see seeds intructions.
Growing a kitchen garden
Grow and let the child to pick the vegies that grew in small places in the garden of your house.
Cooking demostrations
Fish
Soups
root vegies take longer to cook
Steam vegies with white sauce

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Fish

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Soups
root vegies take longer to cook
Steam vegies with white sauce

Modulo 5: Labels Allergies and Taste

8 foods that cause most food allergies
90% of all alegic fooods are:
peanuts
tree nuts: nuts like walnuts, hazelnuts, almonds pistachios and cashews
milk
eggs
wheat or gluten
soy
fish: fish like tuna, salmon and halibut
shellfish like shrimp or lobster.

Now, since 2004, companies are required to clearly label any of these big eight food allergens on their packaging.
Today, around 8% of children in the US have at least one food allergy. Thats almost 6 million children. And often, the
allergic reactions that these children have can be life threatening ones. So you can imagine how scary this can be for
the child, for the parents and for teachers.
Anyone who spends time with the child has to know how to respond in case of an emergency and some children need
to carry medication with them at all times.
But socially, food allergies can also be tricky, because a child who needs to bring her own food to a birthday party, or
who cant share in a school treat can feel pretty left out at these events. And sadly, there is a also the possibility that
children with food allergies could be bullied because their restrictions make them different. One way that parents of
food-allergic children can help is to provide enough safe food for the allergic child to share with non-allergic friends.
Every family will find a different way to accomodate their child with a food allergy.
The key is to keep meals as stress-free as possible. Like all children, our food allegic-children need to know that food
is a wonderful part of life. And, they just need to be a little bit more careful about the things that theyre eating.
Understanding taste
Tongue:
It helps to move food around in the mouth. It also helps us to coordinate swallowing, by pushing down a flap here
called the epiglottis, down over our windpipe which is also called a trachea. And hopefully that way food will never go
into the trachea. Although it can on occasion and that usually makes us cough quite a bit to try and get it out.
But instead the food is supposed to go into this muscular tube behind the trachea called the esophagus. Okay, now the
oral cavity is roommates, lets say, with the nasal cavity. And this is why we can breathe through our mouths if we
have a stuffy nose. And this is also why the food that enters our mouths also gets smelled while its being tasted.
And all of this information is sent to our brains where it is integrated or decoded so that we suddenly become aware,
aha, I am eating strawberry ice cream or some other recognizable
flavor.
So this is how it works. In the tongue, we have receptors: Theyre basically cells that receive messages and send them
to the brain. So, here they are heading off to the brain in our zoomed in version. And here they are heading off first to a
part of the brain called the brain stem in our zoomed out picture.
This is a part that Im just drawing in for completeness, called the cerebellum. It doesnt have anything to do with taste
directly, but it helps us get the fork into our mouth. It has to do with coordination and, and balance.

So when a food approaches and then enters the mouth, information is carried to the smell and taste centers in the brain

And all of this information is sent to our brains where it is integrated or decoded so that we suddenly become aware,
aha, I am eating strawberry ice cream or some other recognizable
flavor.
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25

So this is how it works. In the tongue, we have receptors: Theyre basically cells that receive messages and send them
to the brain. So, here they are heading off to the brain in our zoomed in version. And here they are heading off first to a
part of the brain called the brain stem in our zoomed out picture.
This is a part that Im just drawing in for completeness, called the cerebellum. It doesnt have anything to do with taste
directly, but it helps us get the fork into our mouth. It has to do with coordination and, and balance.

So when a food approaches and then enters the mouth, information is carried to the smell and taste centers in the brain
to give us more information about what were eating.
So how does that work?
When food enters this taste pore, the receptors fire. And there are receptors for a bunch of different tastes.
Everyone is pretty much in agreement about:
sweet,
sour,
salt,
bitter,
umami, which is sort of savory flavors.
Some people also suggest that there are receptors for something called: pungency, which would include like sensing
the hotness in spicy food.
And even that out tongues sense the fat content in foods, and also the temperature of foods and that is, contributes to
what we perceive to be the flavor of that food.
Our sense of smell is actually responsible for about 80% of what we taste in foods.
So how does that work?
Well, there are also sensory cells at the top of the nasal cavity and these cells actually pass through a thin layer of
bone. And then they connect with other cells that transmit messages from those sensory cells to the brain. And little
odor particles will tickle these sensory cells and cause them to send those messages that then get transmitted to the
brain.

Why am I talking about taste in a class that has to do with nutrition?

Well firstly, I think its really interesting. But also taste provides us with information about what were eating.

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Well, there are also sensory cells at the top of the nasal cavity and these cells actually pass through a thin layer of
bone. And then they connect with other cells that transmit messages from those sensory cells to the brain. And little
Children Nutriology Standford.nb
odor particles will tickle these sensory cells and cause them to send those messages that then get transmitted to the
brain.

Why am I talking about taste in a class that has to do with nutrition?

Well firstly, I think its really interesting. But also taste provides us with information about what were eating.
It, it gives us information about the nutritional content of the foods were eating. We instinctively are kind of hard
wired to prefer foods that are high in sugar, salt, and fat because our bodies need those for survival.
Although were kind of now learning that too much of a good thing can actually threaten our survival.
Taste also is a way in which we decide on our preferences. And we sort of have a library stored in our brains of
favorite foods that might trigger memories through taste and smell.
Taste can also warn us. For example, excessively bitter foods we will probably spit out because we associate excessive
bitterness with poisons or toxins.
But also, when were cooking healthy foods, we can use this knowledge to our advantage.
For example, if we can choose the freshest, the most locally grown, and seasonal vegetables, and other ingredients that
we can afford, if we emphasize quality over quantity of ingredients, the its more likely that our children will have a
positive experience with regard to the taste and the flavors that they perceive in those foods.
Secondly when we flavor healthy foods with reasonable amounts of things that are sweet, a little bit of salt, perhaps
something sour, maybe something bitter, umami if you like it, even a touch of fat like a little bit of butter on some,
some steaming broccolli and even some spices that make something a little bit picante. That can really add to the
experience of those flavorful, healthy foods.
And finally, I think we have to not be afraid to experiment with fresh herbs and spices. These things can really make
the experience of the food much more pleasant. And then our children will love to eat the healthy foods. Unlike the
processed food manufacturers, we have the best interests of the consumer at heart. So if we use reasonable amounts of
these sorts of flavorants, for lack of a better word, then we can really have a fine balance that will leave our children
healthy and develop their taste for real whole foods.

I have an example for you. I have a favorite salad dressing.

Its made with a little bit of vinegar or sometimes you can use lemon juice. Theres the sour.
A little bit of oil. I use olive oil usually and theres a little bit of my fat content.
A touch of mustard, which would be bitter.

And finally, I think we have to not be afraid to experiment with fresh herbs and spices. These things can really make
the experience of the food much more pleasant. And then our children will love to eat the healthy foods. Unlike the
processed food manufacturers, we have the best interests of the consumer at heart. So if we use reasonable amounts of
Children Nutriology Standford.nb
27
these sorts of flavorants, for lack of a better word, then we can really have a fine balance that will leave our children
healthy and develop their taste for real whole foods.

I have an example for you. I have a favorite salad dressing.

Its made with a little bit of vinegar or sometimes you can use lemon juice. Theres the sour.
A little bit of oil. I use olive oil usually and theres a little bit of my fat content.
A touch of mustard, which would be bitter.
Some salt, obviously salty.
And a little bit of pepper, which you could say would hit the pungency receptors, if they exist.
And then a bit of garlic for the umami flavor.
And a touch of honey to balance the sour out and add a little bit of sweetness.
If I put that dressing on basically anything colorful, any kind of colorful vegetable medley, it usually goes over well
with the children.

So understanding how taste works can actually inform the way in which we
cook.

Nutrition labels
The nutrition facts label.
In general, I think the more foods we eat that dont have these labels on them the better. Because,for example, fruits
and vegetables dont need nutrition facts labels on them. Fresh fruits and vegetables but theyre very good for us.
Lets look first at the first thing to start with look at is to look at the serving size.
This can be a bit misleading because sometimes theres more than one serving in a single container and it can
be confusing. And then underneath the serving size, theres usually an item that says servings per container. So this
will make it more clear if theres more than one serving per container, and everything underneath that is the amount
per serving. So were talking about one serving and what are the characteristics of that serving?
Okay, if we look at calories. This probably isnt the best way to judge whether something is good for you or not, but if
the calories are ridiculously high, or the calories from fat are ridiculously high in a packaged item.
Okay, so then if we look on the right-hand side here we see something called percent daily values. And theres a bunch
of numbers, percentages. And then it corresponds to a little note at the bottom thats starred that says that these values
are based on a 2,000 calorie diet.

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This can be a bit misleading because sometimes theres more than one serving in a single container and it can
be confusing. And then underneath the serving size, theres usually an item that says servings per container. So this
will make it more clear if theres more than one serving per container, and everything underneath that is the amount
Children Nutriology Standford.nb
per serving. So were talking about one serving and what are the characteristics of that serving?
Okay, if we look at calories. This probably isnt the best way to judge whether something is good for you or not, but if
the calories are ridiculously high, or the calories from fat are ridiculously high in a packaged item.
Okay, so then if we look on the right-hand side here we see something called percent daily values. And theres a bunch
of numbers, percentages. And then it corresponds to a little note at the bottom thats starred that says that these values
are based on a 2,000 calorie diet.
Then if we look at dietary fiber, less than one gram is not that much so, for things like, see, your breakfast cereals you
want to see something a bit higher than that.
Down below that we see a list of vitamins and. minerals, things like Vitamin A and Calcium, and Thiomine, and these,
generally are good, but just remember that, just because something has added vitamins and minerals, it doesnt necessarily mean that its going to be a healthy food for you, and you definitely dont need to know what Riboflavin does in
order to make good food choices.
Okay. This area in blue is important, because this is where youll see the total fats and the breakdown of the fat content
in the food, and in general the fats in processed foods are not going to be the healthiest kinds of fats. So saturated fats
and trans fats, the kinds found in processed food are going to be the ones that increase our risk for heart disease and
that generally, we should try and limit in our diet.
Sodium is also something we need to keep an eye on because in processed foods this is usually pretty high. As it
extends the shelf life.
keep an eye on these numbers as well:
total carbs
sugars
protein
So just to summarize:
1we look at the serving size.
2And make sure that we know how many servings are in the package were eating, that can give us more information.
3Then if we look at the calories per serving and just make sure that this isnt a ridiculously high number, that can be
useful information.
4If we move down and you look at the different kinds of fat in,in the packaged food.
5And then also we want to definitely keep an eye on sodium.
6We can think of sodium as salt basically because its one of the the elements in salt and we should train, make sure
we choose one thats lower.
7Finally we want to keep an eye on the sugars especially in processed foods where sugars tend to be really high. We
want to look at those and make sure that they are not ridiculously high.
8Okay, then after that even though these vitamins and minerals listed here.

6We can think of sodium as salt basically because its one of the the elements in salt and we should train, make sure
we choose one thats lower.
7Finally we want to keep an eye on the sugars especially in processed foods where sugars tend to be really high. We
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want to look at those and make sure that they are not ridiculously high.
8Okay, then after that even though these vitamins and minerals listed here.

Protecting Childrens health

Children protected by:
Family (info of education, socioeconomic status, tiem for leisure, etc.)
Comunity (safe, good schools, hospitals, how many fast food restaurants, etc.)
State

Foods environmental impact

Basically --> Choose the vegies and plant base more often than animal source.
Cooking demostrations
Stew
Salad dressing

Crepes

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Children Nutriology Standford.nb

Stew
Salad dressing

Crepes

Roast Vegetables