Guide to Healthy Eating Michael Williams, Dietetic Intern Keene State College.
Kari Ikemoto & Sarah Jacobson Dietetic Interns Keene State College.
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Transcript of Kari Ikemoto & Sarah Jacobson Dietetic Interns Keene State College.
Deciphering Food Labels
Kari Ikemoto & Sarah JacobsonDietetic InternsKeene State College
Objectives
• Last Class Review • Review nutrient checklist worksheet
• What is a Food Label - who uses food labels? Why
• Dissecting Labels • Parts and uses of the food label
• Contrasting the old and new labels - which is better?
• Looking at Health Claims • What do they mean? Which ones are real?
Ask yourself…
• What is this ad implying?
• What is it trying to sell you?
• Who is this targeting?
• Does it make you feel like it’s a healthy choice?
• What is being marketed?
Compare and Contrast
OSCAR MAYER SELECTS CHICKEN BREAST HOT DOG
Ingredients: Chicken breast with rib meat, Water, Corn syrup, Cultured dextrose*, Contains less than 2% of salt, Cultured celery juice*, Vinegar*, Sodium phosphates, Garlic powder, Sugar, Onion powder, Cherry powder, Lemon juice solids, Natural flavor, Dextrose, Yeast extract. *Ingredients to preserver quality
Nutrition Facts: Serving size 53 g, servings per container 8, Calories 80, Calories from fat 50, Total fat 5 g, Saturated fat 1.5 g, Cholesterol 30 mg, Sodium 400 mg, Total sugar 1 g, Protein 7 g
CHICKEN BREAST
Ingredients: Chicken
Nutrition Facts: Serving size 2 oz, Calories 92, Total fat 2g, Saturated fat 1 g, Cholesterol 47 mg, Sodium 220 mg, Total sugar 0 g, Protein 17 g
The Nutrition Facts Label
Contains product specific information
Based on a 2,000 calorie diet
Helps you to compare one snack to the next
A tool to help you make healthy decisions about food
Food Labels: 5 Components
Claims Found on Food LabelsNutrient Content
Claims ex. “low fat” or “high fiber”
Health Claims Requires FDA approval (16 so far)
Structure/Function Claims Potential effects related to food’s
nutritive value “calcium builds strong bones”
Lets take a look at labelsCHICKEN NOODLE SOUP Amount Per Serving
(serving size) = 1/2 cup condensed
Calories 60 Fat Calories 20 Total Fat 2g Sat. Fat 0.5g Trans Fat 0g Cholesterol 15mg Sodium 890mg
25% LESS SODIUM CHICKEN NOODLE SOUP
Amount Per Serving (serving size) = 1/2 cup condensed
Calories 60 Fat Calories 20 Total Fat 2g Sat. Fat 0.5g Trans Fat 0g Cholesterol 15mg Sodium 660mg
What do the claims mean?Claim Meaning
Low Calorie 40 kcal or less/ serving
Low Cholesterol 20 mg or less and 2 grams or less of saturated fat/serving
Reduced At least 25% less of the specified nutrient or calories than the usual product
Good source of Provides at least 10-19% of the Daily Value of a particular vitamin or nutrient/serving
Calorie free Less than five calories/serving
Fat free/sugar free
Less than ½ gram of fat or sugar/serving
Low sodium 140 mg or less of sodium/serving
High In Provides 20 percent or more of the Daily Value of a specified nutrient/serving
High fiber 5 or more grams of fiber/serving
What at are they implying?
Health Claim Commercial
Ingredients: Sugar, Modified Palm Oil, Hazelnuts, Cocoa, Skim Milk, Reduced Minerals, Whey (Milk), Lecithin as emulsifier (soy), Vanillin (an artificial flavor)
Using the Nutrition Facts Panel
Top-half of panel:Serving sizeCalories and Calories from
FatThe Nutrients
Ones to LimitOnes to Get Enough of (5%
or less is low; 20% or more is High)
Bottom-half of panel: * % Daily Value =
footnote Statement must be on
all food labels Last portion omitted on
small packages Nutrient needs for
2,000 vs. 2,500 calories per day
Using the Nutrition Facts Panel
The Percent Daily Value (%DV)
DRIs not used on food label since they are gender & age specific
% DVs are based on 2,000 calorie diet
Easy to use & make comparisons between products
Remember serving sizes!
Exceptions to Food Labeling
Labeling for fresh fruit, vegetable, poultry, fish are voluntary
% Daily Value for Protein
Nutrient & Herbal Supplements
How to read a food label
1. Start with the SERVING SIZE This will tell you the amount of the food that the nutrition
facts are referring to2. Next look at CALORIES
1. How many calories will I consume if I eat this serving of food
3. Move on to FAT in GRAMS1. Ideally no more than 3 grams of fat/100 calories
4. SODIUM1. Avoid those foods that have greater than 300 mg of
sodium5. SUGAR
1. The WHO recommends no more than 5% of calories should come from added sugar in the diet
Match Maker
Match Maker
YogurtOreo Pudding
Match Maker
Match Maker
Skittles
Snickers
Match Maker
Match Maker
Subway – Turkey + Ham Sandwich
McDonald’s – Quarter Pounder w/Cheese
Food Label Gets a Makeover In March 2014, the new food label was
revealed. This stems from The Food Label and
Modernization Act of 2013 Last update was in 1990 (Nutrition Labeling
and Education Act of 1990); some sections have not been changed since 1938
In 2009, recognizing the need for food label remodeling, Congress instructed the Institute of Medicine to review food packaging and make recommendations for change
Introducing the New Food Label
OLDNEW
Compare and Contrast
What is similar between the food labels?
What is different between the food labels?
Do they seem more clear to you? Do you think the changes are
beneficial? What changes would you have made
to the food label? What is your favorite part of the new
food label?
What has changed in the food label?
Better reflect current nutrition science Require information regarding added
sugars Update daily values for sodium, fiber,
Vitamin D Declare amount of potassium and
Vitamin D on the label Remove calories from fat
Update serving sizes Change the serving sizes to reflect how
people eat and drink today Require that typical single serving foods
be listed as single serving For bulk food packages, a dual label that
lists 1 serving and entire package
Refreshed design Make calories and serving sizes more
prominent Switch the location of the the percent
daily values to the left side of the label versus the right. ▪ The first thing you see when reading the label▪ Footnote to more clearly explain what the
daily values mean
Now it’s your turn!
Using the passed out food labels, complete the worksheet to evaluate the food labels.
Would you pick this product? What do you think would be a better
option?
Thank you!Questions?