North Dakota
4-H Consumer Choices
2010
Junior & Senior Study Guides

Energy Bars and Similar Snacks
Judging Photography
MP3 Players

Introduction and Background

Have you or your friends ever eaten an energy bar? If so, did it make you feel more energetic? Grocery stores, health food stores and even vending machines market a variety of energy bars as quick snacks, meal replacements or workout supplements. They claim that eating one bar will increase your level of energy. While these energy bars may be a healthier option than candy bars, consider what you are purchasing and decide whether these energy bars actually are beneficial to you.

Today, many different types of energy bars, including protein bars, cereal bars, snack bars and diet bars of all kinds, are being marketed. The marketing approach is to claim these are “energy bars,” not just meal replacements or snacks, such as breakfast bars or granola bars.

Where are Energy Bars, Anyway?

As you explore your options, ask yourself some questions: “What is energy?” “How does my body use energy that I get from food?” In the field of nutrition, “energy” means “calories.” Your body processes the calories in the food you eat and then uses this “energy” to fuel the body’s activities. Thus, any food containing calories could be considered an energy food. The three nutrients that provide calories are carbohydrates, protein and fat. This is important to understand because it helps us see that while “energy” bars may supply 200 to 300 calories per serving, they may not make us feel more energetic and, in most situations, may not be the healthiest choice.

Types of Energy Bars

While many different brands of energy bars are available, most of them can be broken into just three categories based on the amount of carbohydrate and protein they contain.

High-carbohydrate Bars

Like the original energy bar, these high-carbohydrate bars marketed by PowerBar, Clif and Boulder, among others, are aimed at endurance athletes. The extra carbohydrates are supposed to give the body the extra fuel needed to compete in persistent strenuous exercise that lasts one hour or longer (such as a cross-country race or marathon). For people who are not endurance athletes, however, these bars could add more calories to their diet than they will use by exercising.

40-30-30 Bars

These bars, such as Balance, Ironman and ProZone, replace some of the high-fructose corn syrup found in high-carbohydrate bars with protein and fat to create a 40-30-30 ratio of carbohydrates to protein to fat. The protein in these bars usually comes from whey (milk protein) or soy, while the fat often comes from palm kernel oil. Palm kernel oil is highly “saturated,” meaning it will stay solid at room temperature. Even though you will not get this “oil” on your hands because it is solid, this form of oil is twice as saturated as lard. While eating one of these bars for lunch is a better alternative than eating a fast-food cheeseburger and more closely resembles normal dietary recommendations for carbohydrate, protein and fat, limiting your intake of these bars probably is your best bet.

High-protein Bars

High-protein bars, such as Ultimate Lo Carb, Met-Rx Protein Plus and Promax, typically are aimed at body builders. These bars usually contain milk or soy protein and usually are larger in size than other energy bars (about 3 ounces instead of 2) and higher in calories.  Research does not show a difference between high-protein and high-carbohydrate bars in their effects on performance. Also, the protein in these bars can be obtained from other foods, so eating them is not necessary if you already are getting your recommended amount of protein.

Energy Bars vs. Candy Bars

According to a study conducted by Steve Hertzler of The Ohio State University, the effects of energy bars on athletes do not significantly differ from the effects of candy bars.

Both candy and energy bars usually contain between 200 and 300 calories. On the other hand, energy bars usually contain some extra vitamins and nutrients that candy bars do not have, but those vitamins and nutrients also are available from foods eaten throughout the day.

Energy Bars vs. Whole Foods

While energy bars are convenient to grab and eat if you are on the go, they do not contain any “secret ingredients” that cannot be found in whole foods. In fact, if you use energy bars as meal replacements, you can miss out on nutrients and “phytochemicals” (natural plant chemicals with some health benefits) that are available in whole foods but not in energy bars.

Research has shown that an athlete’s performance may be enhanced by an extra supply of carbohydrates during strenuous exercise lasting more than an hour, but the type of carbohydrate, not the source, is what is important. This means the source of the carbohydrate, whether it is bread or an energy bar, does not matter as long as the carbohydrates are the right types.

According to Consumer Reports, the quality of nutrition you get from energy bars also may differ from whole foods. For example, some energy bars contain low-quality sources of protein, such as collagen or gelatin, which lack essential amino acids (protein building blocks) that are available in other food proteins. In addition, many energy bars contain highly saturated fats, such as palm kernel oil, which are not heart-healthy. So if you choose to use energy bars, be sure to look for those with high-quality sources of protein, such as milk, egg or soy, and those that are low in saturated and trans fats.

The Bottom Line

Energy bars can be convenient sources of calories and some vitamins and nutrients, especially if you otherwise would skip a meal or pick up fast food. They are conveniently packaged and most contain a variety of nutrients. Compare prices and nutrition. Convenience may come at a high price, though, because energy bars typically range from $1 to $3 per bar.

Remember that “energy,” in nutritional terms, simply means “calories” and that “energy bars” may not necessarily provide you with an energy boost. Any food containing calories is considered an “energy” food. Also, energy bars usually contain between 200 and 300 calories in a 2-ounce bar, making them very calorie dense. For the same amount of calories, you could eat a larger amount of fruits, vegetables and other foods that would keep you full longer and provide a variety of needed nutrients.

In addition, many bars contain highly saturated oils that are used to increase the shelf life of the product but do not provide healthy fat choices. Many also contain 100 percent or more of the daily value of several vitamins and minerals, which is unnecessary because you also get these nutrients from other foods you eat.

Consider whole foods, such as fruits, vegetables, whole-grain foods and dairy, as your first option for good nutrition. Whether you choose to eat energy bars or not, remember the keys to good nutrition. “Eat Smart” by getting the proper amount of protein, carbohydrates and fats from a variety of foods to fuel your body. “Play Hard” by getting 60 minutes of physical activity on most days of the week. For more information about healthy eating and activity, including fun, interactive Web sites for kids and teens, visit www.ndsu.edu/eatsmart.

Information compiled and written by Shannon Medenwald, Program Assistant - NDSU Extension Service  and Julie Garden-Robinson, NDSU Extension Food & Nutrition Specialist 1/2010

Note: Check out the printer friendly version of the study guides to see the photos referenced in this web version.

Each year, 4-H’ers take pictures for their photography project and exhibit them at county and state fairs. But how do you tell the difference between a grand champion and a red ribbon picture?

Judges look for several different elements when deciding photograph placements. Pictures need to follow the rules of the contest. ND 4-H rules are listed in the State Fair exhibit list.

When these requirements are met, judges then move onto the quality of the photograph, and this is where the fun of photography begins. We are going to learn about four areas that can help make your photo stand out and help you select the best photograph to exhibit. Having this knowledge will allow you to save money when printing your photos for exhibition.

Focal Point

Photographs need to have an obvious focal point (main subject). You need to get rid of visual clutter, which is anything that draws the eye away or interferes with seeing the focal point. A good way to get rid of clutter is to get as close as possible to your subject. First, use your feet when you are trying to get close. Once you are as close as your subject allows, you can use the zoom on your camera.

Composition

Composition is the way things are arranged in your pictures. Here are a few tips to make sure your pictures have great composition.
- Take the subject against a simple background. Avoid a cluttered background because this will draw your eye away from the focal point.

- Use the rule of thirds: The focal point does not need to be in the center of the photo. Divide the photo in thirds vertically and horizontally. For a more interesting shot, place the focal point off center where two of the lines intersect or run along one of these lines.

-Frame your subject: Use your natural surroundings to frame your subject. Examples include trees, circular slide and doorframe. In this picture, the building and rail frame the watchtower.

-Use natural lines to lead the eye into the focal point.

- Use depth of field: This is how much of a scene is in focus. Use your aperture settings on your camera to experiment. Hint: f-stops are what control depth of field; the larger the f-stop, the smaller the lens opens and the greater the depth of field. In this picture, the bee is the focus and the blurred flower is the background.

Lighting

Lighting in pictures can create moods and communicate feelings. Strong sunlight produces hard, bright, contrasting highlights. Subdued sunlight (sunrise and sunset) tends to soften shades and blend shadows.  Clouds and shade produce diffused light with soft shadows.  The shutter speed of the camera refers to the length of time the shutter is open, allowing light into the camera. Shutter speed and aperture settings will cause your pictures to be overexposed, underexposed or properly exposed. Adjusting your camera accordingly is important. Balanced lighting contributes to proper exposure. Strong, bright light may create too much contrast and very low or diffused light may look the photograph look flat.

In the first picture above, the trees are overexposed. The photo maybe overexposed because of the light in the sky/horizon. The second picture is underexposed.  Other pictures in this study guide show you the right amount of exposure.

Appeal

Pictures also need to have an appeal to the person looking at them. Is the photo interesting? Does it tell a story?  Is it eye-catching? Here are a few tips that can help your photos become more appealing:

 ·      Experiment with your viewpoints; take a picture of the same object from a bird’s-eye view, your eye level and a bug’s view.

·      Pets look best when you take a photo of them at their eye level.

·      Great portraits capture not only a person’s physical characteristics, but also something of his or her character and personality.

·      Photos can tell a story. Having a clear beginning, middle and end is important.

Understanding and using the four areas- focal point, composition, lighting and appeal - will help you select an award-winning photo.

Remember, photography is more than 200 years old and is considered an art because people have realized that creating really interesting photos takes talent and practice.

For more information, refer to the 4-H Photography project books.

Information compiled by Samantha Roth, Stark-Billings Extension agent from information found in the 4-H Photography curriculum 1/2010

MP3 Players

MP3 players are an important part of personal technology for music lovers to listen to their tunes. Also known as digital audio players, MP3 players come in a range of sizes and shapes, use different types of memory and support different formats. They are portable and can be very versatile.