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Nutrition
Class 3: Label Reading
Elimination Foods Trans Fats – Hydrogenated Oils Saturated Fats Added Sugar Non-whole grain Product
Nutrient Density – Bang for your Buck!
Review- Elimination Foods
Sodium: <1500mg/day (500mg/meal) Sodium should be less than total calories of food item.
Total Fat: 56-78g/day Cholesterol: <300mg/day (for most people) Saturated Fat: <16g/day
<3g per meal Must be whole grain
Whole grain is first ingredient on list. Added sugar should not be in the first 5 ingredients The least amount of ingredients the better!
Fruits and vegetables don’t have a food label!!
What to Aim For:
First and foremost- Eat more foods with no
label!
4
Look at the Ingredients First!
Look for ingredients that represent REAL food.
Stay away from products with elimination foods in the first 5 ingredients.
Avoid foods that have some form of sugar (or sweetener) listed among the top ingredients.
Thanks to food science, there are forty some types of sugar in processed food.
Sugar is sugar.And organic sugar is sugar too!
Added Sugar on Labels
Trans Fat
http://youtu.be/1pD3-j0GWdo
Does “fat free” really mean zero fat?
Implying No Unhealthy Fats
Edy’s Dibs Bite Sized Frozen Snacks boast “0 g trans fat!” per serving but contain 16 g of saturated fat (80% of the Daily Value).
Non-100% Whole Grain
HANDOUT
Reading Nutrition Label
Don’t assume the serving size on the label is what
you think a serving should be.
Confusing Serving Sizes
According to the label, this soup has “about 2 servings.” But half of consumers surveyed consumed the contents of the entire 18.8 oz. can.
Health Claims
A health claim is a label statement that describes the relationship between a nutrient and a disease or health-related condition.
Health claims require manufacturers to collect scientific evidence and petition FDA for approval
Before health claims are approved FDA examines enough scientific evidence to establish a clear link between diet and health.
FDA Approved Health Claims
Calcium and osteoporosis Sodium and hypertension Dietary saturated fat and cholesterol and risk of
coronary heart disease Dietary fat and cancer Fiber and cancer
FDA Approved Health Claims
Fruits, vegetables and grain products that contain fiber and heart disease
Fruits and vegetables and cancer Folate and neural tube defects Sugar alcohols and tooth decay Soluble fiber from whole oats and psyllium and
heart disease
FDA Approved Health Claims
Soy protein and heart disease Whole grains and heart disease and certain
cancers Plant sterol and plant stanol esters and heart
disease Potassium and hypertension and stroke
Structure-Function Claims
Structure-function claims are statements that characterize the relationship between a nutrient or substance in a food and its role in the body.
Unlike health claims where manufacturers must collect scientific evidence and petition FDA for approval, structure-function claims can be made without FDA approval.
The only criterion for a structure-function claim is it must not mention a disease or symptom.
Structure-Function Claims
Structure-function claims can be quite similar to “A” list health claims. Compare the following: “May reduce the risk of heart disease” “Promotes a healthy heart”
1st FDA list approved health claim 2nd unapproved structure-function claim
Example Structure-Function Claims
Builds strong bones
Defends your health
Promotes relaxation
Slows aging Improves
memory
Guards against colds
Boosts the immune system
Lifts your spirits Supports your
health
Ignoring the Approved Health Claims
This cereal hypes the presenceof green tea to support healthyarteries. However the FDA’s studies for green tea relates to cancer, not heart disease.
Problems with Function Claims
There is no evidence that the product supports” a child’s immune system, although that claim is stated on the front and back of the package label. The cereal is about 40% sugar – a quintessential “junk food.”
And the Myths Continue….
These Veggie Crisps are made with a few grams of tomato puree and spinach, not a “bountiful blend” as they claim.
1 oz serving = 7gm fat and 0% Vitamin A and C
The “Natural” Claim
These “all natural” banana slices are fried, sweetened, and pumped with “natural banana flavor”. Each ¼ cup serving supplies 150 calories and of the 8 gms of fat, 7 are saturated. A McDonald’s Quarter Pounder has 8 gms saturated fat!!
What about artificial Sweeteners?
Pros Fewer to no
calories Some can be
sweeter tasting than sugar
Cons Not enough known Perhaps leads to
consumption of more calories throughout day
Artificially sweetened foods may replace nutritious foods
Does not allow taste buds to “adjust” to natural flavors
Aspartame Splenda NutraSweet Sweet N Low
The general recommendations are 2300 mg/day
1 tsp. New CDC recommends as low as 1500
mg/day for people with high blood pressure, heart disease, kidney disease, and overall inflammation.
¾ tsp.
Sodium
An individual does not need more than 116 mg/day to maintain a healthy body. Helps with fluid balance in your body, helps transmit
nerve impulses, and influences the contraction and relaxation of muscles.
Many Americans consume more than 4000 mg/day (2 Tbsp)of sodium.
Risk of high blood pressure, heart attacks, kidney disease, and stroke.
Sodium and your Health
Understanding Sodium
No added salt orUnsalted
Goal to shoot for: <1500mg sodium/day
Check seasoning labels to see if “salt” or “sodium” are listed among the ingredients.
Stay away from processed foods Take the salt shaker off the table Don’t cook with salt Drain and rinse canned foods, since they are packed with
sodium When dining out, ask that your foods be prepared without
salts Always Read Labels: Soups, deli meat, hot dogs, & ham Choose crackers, nuts and other snack foods with NO ADDED
SALT Use herbs in cooking which are salt free AND provide anti-
inflammatory benefit
Tips & Tricks
http://nutritionfacts.org/video/nine-servings-a-day-minimum/
Other Video Clips:
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