HEALTHY LIVING HABITS

Welcome…

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Workshop Food labelling

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WORKSHOP OBJECTIVES

l Recognize a healthy food by its label and compare labels.

l Identify wise choices to include in a grocery list and to plan meals.

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Following this workhop, participants will be able to :

FOOD LABELLING

The toolbook exercices :

–  Exercise on label comparison

–  Meal planning verification list

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WHAT ARE FOOD LABELS FOR?

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Make wise and healthy food choices: • Consult :

Ø  the Nutrition Facts Table

Ø  the ingredient list

Ø  the nutrition claims

FOOD LABELLING HELP…

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•  to easily compare similar foods

•  to identify food contents: the good and the not so good

•  to choose foods that are suitable for special diets

…to make informed food choices

CONSULT THE NUTRITION FACTS TABLE…

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NUTRITIONAL INFORMATION PROVIDED ON FOOD LABELS

Ingrédients: Whole wheat, bran, sugar/glucose-fructose, salt, malt (corn flour, malted barley), vitamins (thiamine hydrochloride, pyridoxine hydrochloride, folic acid, calcium pantothenate), minerals (iron, zinc oxyde).

• Nutrition Facts table

• Ingredient list

• Nutrition claims or

nutritional messages

• Health claims

« A healthy diet… »

« Good source of fibre »

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CALORIES AND CORE NUTRIENTS

Apart from calories, labels include:

1. Fat 7. Fibre 2. Saturated fat 8. Sugars 3. Trans fat 9. Protein 4. Cholesterol 10. Vitamin A 5. Sodium 11. Vitamin C 6. Carbohydrates 12. Calcium 13. Iron

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The Nutrition Facts Table :

•  Easy to find

•  Easy to read

•  On most prepackaged foods.

• Based on recommendations for a healthy diet.

SINCE 2005…

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WHAT FOOD PRODUCTS HAVE NUTRITION FACTS?

l  Almost all pre-packaged foods have Nutrition Facts l  Some exceptions are:

–  fresh fruit and vegetables –  raw meat, poultry, fish and seafood –  foods prepared or processed at the store : bakery

items, sausage, salads –  foods that contain very few nutrients: coffee beans,

tea leaves, spices –  alcoholic beverages

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l  used to determine whether there is little or a lot of the nutrient in the amount of food

5 % DV or less is LITTLE 15 % DV or more is A LOT

THE % DAILY VALUE (% DV)

When comparing, be sure the portions are comparable

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CHOOSE : Make the best choice for your health. Here are some nutrients that you may want…

HOW TO USE THE % DAILY VALUE

…more of : ü  fibres ü  vitamin A ü  calcium ü  iron

…less of : ü  fats ü  saturated and trans fats ü  sodium

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Remember, 5% DV or less is a little and 15% DV or more is a lot.

IF YOU WOULD LIKE TO EAT MORE FIBRE…

Cereal A Cereal B

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•  Lists all the ingredients for a food by weight, from the most to the least :

the first ingredient is the most present

•  Is a source of information for certain nutrients. •  Is a source of information for peole with food allergies.

THE INGREDIENT LIST

INGREDIENTS: WHOLE GRAIN ROLLED OATS, SUGAR, HIGH MONOUNSATURATED CANOLA OIL, ALMOND PIECES, RAISINS, GOLDEN SYRUP, SALT, CRISP RICE (RICE FLOUR, SOY PROTEIN, SUGAR, MALT, SALT), SOY LECITHIN, NATURAL FLAVOUR

For example:

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Try to choose natural ingredients

THE INGREDIENT LIST

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•  Are regulated statements made when a food meets certain criteria

•  They are optional

•  They may be found only on some food products.

NUTRITION CLAIMS

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NUTRITION CLAIMS When you want to decrease the amount of certain nutrients, look for...

Free •  None or hardly any of this nutrient •  Example : “sodium free”

Low • A small amount •  Example : “low fat”

Reduced

• At least 25% less of the nutrient compared with a similar product

• Example : “reduced in Calories”

Light • Can be used on foods that are reduced

in fat or reduced in Calories

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Source •  contains a significant amount of the

nutrient •  an example is “source of fibre”

High or good source

•  contains a high amount of the nutrient •  an example is “high in vitamin C”

Very high or

excellent source

•  contains a very high amount of the nutrient •  an example is “excellent source of

calcium”

NUTRITIONAL CLAIMS When you want to increase the amount of certain nutrients, look for:

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Example: “A healthy diet low in saturated and trans fats may reduce the risk of heart disease. (Naming the food) is free of saturated and trans fats”

Disease risk reduction claims

HEALTH CLAIMS

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GENERAL HEALTH CLAIMS

General health claims are generally developed:

l Consumers should not solely rely on general health claims general health claims to make informed food choices

by third parties by corporations

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EATING WELL WITH NUNAVIK’S FOOD GUIDE

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VEGETABLES, BERRIES AND FRUIT

•  Choose vegetables and

fruit prepared with little or no added fat, sugar or salt

•  Have vegetables and fruit more often than juice

Low sodium vegetable juice

5% DV or less is a little

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l  Make at least half of your grain products whole grain, if available

l  Choose grain products that are lower in fat, sugar and salt

Crackers

5% DV or less is a little

GRAIN PRODUCTS

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MILK AND ALTERNATIVES

l Drink skim, 1% or 2% milk each day if available

l Select lower fat milk

alternatives.

l If you do not tolerate milk, eat nuts, algae, fish with bones…

Cheese Part Skim Cheese

15 % DV or more is a lot

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MEAT, FISH AND ALTERNATVES

l  Have meat subsitutes often such as beans, lentils and tofu

l  Selects lean meats and

substitutes prepared with little or no added fat or salt

Tuna

5% DV or less is little

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OILS AND FATS

l  Include a small amount, 30 to 45 mL (2 to 3Tbsp) of fat each day

l  vegetable oils such as canola, olive and soyabean or fats from fish and sea animals

l  soft margarines that are low in saturated and trans fats

Non-hydrogenated margarine

5% DV or less is little

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ALL TRADITIONAL FOODS ARE HEALTHY! Inuit communities mainly prefer beluga, seal, caribou and arctic char Cree communities mainly prefer geese, moose and white fish Any other traditional foods that you consume daily? But when foods are store-bought, take the time to read the labels!

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ü  Use the Nutrition Facts Table , the ingredient list, nutrition claims and health claims to make informed food choices

ü  Use the % DV to see if a food has little or a lot of a nutrient

NUTRITION LABELLING SUMMARY

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Use nutrition information on food labels to help you make better food choices

For more information, visit :

www.healthcanada.gc.ca/nutritionlabelling

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TWO KINDS OF BURGERS WHICH IS THE BEST CHOICE?

INTEGRATION EXERCISE

In groups of 2-3, practice comparing labels

Let’s take 15 minutes to complete this exercise

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MEAL PLANNING

Planning meals helps you : l  eat well by varying your food choices throughout the

day and week l  have healthy foods on hand, at home, in order to make

meals without feeling rushed l  reduce costs (a second meal with leftovers; simmer

dishes : less expensive) l  maintain good health, for longer

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SHOPPING AND MEAL PLANNING TIPS

l  1. Menu plan- Use a piece of paper, calendar, or a menu planner to jot down your meal ideas

l  2. Grocery list- Write down the foods you need for the next few days or week

l  3. Make your way to the co-op – Buy the foods you need on your grocery list or alternatives according to availability

l  4. Start cooking- Post your meal plan on the fridge so whoever gets home first can start the meal

N.B. Involve children in planning and preparing meals

SHOPPING AND MEAL PLANNING TIPS

Make your healthy choices at the grocery store or the co-op ¢  Choose foods containing saturated and hydrogenated (trans) fats less often ¢ Avoid products containing « shortening », « hydrogenated oil », « lard», « suet or tallow»,

« palm oil» ¢ Choose whole grain bread and grain products that contain more vitamins,

minerals and fibres than the processed options ¢ Replace drinks (soda, energy and fruit) by milk, a yogourt shake, 100 %

pure fruit juice or simply water ¢ Keep a stock of canned or frozen fruit and vegetables and washed and

prepared lettuce 35

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QUESTIONS ?

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Lapierre, J. & Théorêt, L. (2012). Les saines habitudes de vie et la prévention de l’obésité. Workshop : Food labelling (Révision 7). Université du Québec en Outaouais: Projet de recherche FQRSC-Actions concertées des Quartiers en santé en prévention de l'obésité (Lapierre, Boucher, Major, Ndengeyingoma, Sabourin, Ménard, Ouimette et Lalonde 2010-2013). This document was reviewed 17 octobre 2012 by : Bouchard, Amélie; Gauthier, Marie-Josée; Vaissière, Émilie, nutritionnists for Public Health, Nunavik, RBHSS ,Kuujjuaq (Qc)

WORKSHOP REFERENCES AND WORK CITED

References

Chenhall, C. (2010). Amélioration des compétences culinaires : Synthèse des données probantes et des leçons pouvant orienterl’élaboration de

programmes et de politiques. Document récupéré le 3 mai 2011 de www.santecanada.gc.ca Fondation des maladies du Cœur. (2010). Habitudes santé pour un poids santé.

Guide pratique pour gérer son poids. Document récupéré le 2 mai 2011 de www.fmcoeur.ca

Lavallée, C. (1996). Les femmes cries et inuites du nord québécois. Sous la direction de Louise Guyon, Derrière les apparences, santé et conditions de vie et conditions de vie des femmes. Chapitre 15, pp. 249-287. Avec la collaboration de Claire Robitaille, May Clarkson et Claudette Lavallée. Québec : Ministère de la Santé et des Services sociaux, no- vembre 1996, 384 pp.

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References

Régie Régionale de santé et des services sociaux Nunavik site web, 2012 http://www.rrsss17.gouv.qc.ca/Nunavut Food Guide (Guide & Educator’s

Handbook) Draft Version, 2011. Santé Canada (2010). Présentation prête-à-utiliser sur l’étiquetage nutritionnel.

Document récupéré le 2 mai 2011 de http://hc-sc.qc.ca/fn-an/label- etiquet/nutrition/educat/info-nutri-label-etiquetfra.php Santé Canada. (2010). Trousse éducative Mangez bien, soyez actif. Document

récupéré le 2 mai 2011 de www.sante.gc.ca/mangezbien-soyezactif RRSSSN (2012). Récupéré de : http://www.rrsss17.gouv.qc.ca/index.php?option=com_content&view=ar ticle&id=214&Itemid=144&lang=en 39