Post on 16-Jan-2016
NEWtritionWebinar, Week 7
Elizabeth PrebishRegistered Dietitian, Licensed
Dietitian/Nutritionist
Objectives
Food Ingredients
Food Labels
Kitchen Clean-Out
Ingredients to Watch Out For
Aspartame
Excitotoxin
Found in “Diet” items
An artificial sweetener-- this includes Equal, Sweet n’ Low, and Splenda.
Artificial sweeteners vs “real” white cane sugar
Migraines, abnormal neural development, reproductive disorders, learning disorders in children, memory loss, Alzheimer’s
Monosodium Glutamate
Flavor enhancer
Processed Foods
Excitotoxin
Can be listed on food labels as MSG, Hydrolyzed Protein, Sodium Caseinate, Yeast extract, Yeast nutrient, Autolyzed yeast, Textured Protein, Calcium Caseinate, Artificial Flavoring, Yeast food.
“Hydrolyzed”
Also referred to as Hydrogenated
These are other terms for Trans Fat
Be aware, even if food label says “0 g trans fat”
Used for prolonged shelf life
Worse than saturated fat
Raise LDL cholesterol and LOWER HDL
Food Dyes
Chemical dyes
Children’s foods
Used to increase aesthetic appearance of the food
Many findings associating with inability to concentrate, especially in children.
Corn Syrup
High Fructose Corn Syrup
Found in processed foods
Genetically Modified sweetener
Increases inflammation
Be careful in the bread aisle!
“Natural”
No criteria for the use of this term
Natural vs Organic
To determine if a product truly is “natural”, it’s important to read the ingredient label.
A better indicator of a natural product would be if it is labeled organic or GMO-free
GMOs
Genetically Modified Organisms
Corn, soy, and wheat are the most modified foods.
Vegetable oils
“Modified food starch”
Reading Food Labels
Food Label Reading Tips
Always consider the ingredient list a priority over the numbers on the food label.
When reviewing sodium intake, keep in mind it’s not good to surpass 2400 mg/day, especially if you are at risk for high blood pressure.
When you view the “fats”, ask yourself what type of fats are likely used in the product.
Food Label Reading Tips
When viewing the total amount of calories, ask yourself whether you are getting many nutrients from those calories or if many are “empty calories.”
Don’t forget to keep in mind the serving size.
Beware of saturated and trans fats.
Do the carbohydrates include fiber?
Kitchen Clean-Outs
Replacement Items
Get Rid Of:Instead,
Choose:
Sweet N’ Low,
Equal, and
Splenda
Stevia, *Truvia
Margarine Earth Balance
Diet Coke (or
other soda)Zevia
Replacement Items
Get Rid Of: Instead, Choose:
Cheese
PopcornSkinny Pop
Wonder
BreadEzekiel Bread
Chips Ahoy
CookiesKashi Cookies
Summary
Recognizing potentially harmful ingredients
Reading food labels
Kitchen clean outs
Questions??
nutrition@lifestart.net