Nutrition 2013

• Digestive System 101• MyPlate.gov• Food Sources• Reading Food Labels• Portion Distortion/Energy Balance• Food Journals- (record 1 week)• Diet Analysis

Calorie content ???•1) One plain bagel

•2) 1 cup of chocolate milk

•3) 1 slice of apple pie

•4) 1 cup cooked spaghetti

•5) 1 stalk of celery

•6) 1 can of regular coke

•7) 1 quarter-pound hamburger with cheese

•8)1 pear

•A) 150 calories

•B) 180 calories

•C) 210

•D) 155

•E) 5

•F) 520

•G) 100

•H) 405

How did you do???

•1 plain bagel – 180 (B)

•1 cup of chocolate milk – 210 (C)

•1 slice of apple pie – 405 (H)

•1 cup cooked spaghetti – 155 (D)

•1 stalk of celery – 5 (E)

•1 can of regular coke - 150 (A)

•1 qtr.-pound hamburger with cheese – 520 (F)

•1 pear - 100 (G)

1998

Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1998, 2006

(*BMI 30, or about 30 lbs. overweight for 5’4” person)

2006

1990

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/

Nutrition FactsReading

The Labels On The

Products You

Buy & Eat

History of the Label

•Nutrition labeling for consumers has been around since the 70’s

•It was only in 1994 that the USDA & FDA made labeling the law!

Importance to You

•You're a Consumer who must be able to make wise decisions and discern between facts and gimmicks! (low fat)

•Its your $$$ spend it wisely!

•WHY DON’T WE TAKE

A LOOK AT SOME

LABELS??

The 4 Simplified Parts

Part 1

Serving Size

How Much Am I

Consuming?

The 4 Simplified Parts

Part 2

Calories & Nutrients

Related to Chronic

Disease

Limit Intake of These•High Calories

•High Cal from Fat

•Saturated Fat

•Cholesterol

The 4 Simplified Parts

Part 3

Nutrients we need to

stay healthy

Increase Intake of These

•Fiber

•Vitamin A

•Vitamin C

•Calcium

• Iron

The 4 Simplified Parts

Part 4

Footnote

This is How We Get The

% Daily Values

Based on a 2000 Calorie

Diet

Ingredients

•What determines how they are listed?

Let’s Be Realistic

•Unless you really

know your nutrition

and have a lot of time

to discern between

products, choosing

can be difficult!

A Realistic Approach

•Label Ease MethodoKISS PrincipleoWhen monitoring what you eat, just

take it one meal at a time. Don’t overwhelm yourself. Just think, “all I have to do is ensure I eat something healthy and fresh this ONE meal.” Then worry about the next meal when it comes.

oWhen preparing your meals for the week, stay simple. Pick your 5 favorite proteins and carbs, and then mix and match them to make meals. Make sure you include some fresh vegetables along the way.

Label Ease

•It’s a method of raising and lowering your

fingers

•The Magic Number is 10!

Label Ease

•Raise a Finger if…

10% > Vitamin A

10% > Vitamin C

10% > Calcium (Ca)

10% > Iron (Fe)

10% or 5g > Protein

10% > Fiber

Label Ease

•Lower a Finger if…

10% > Total Fat

200 > Calories

10% > Cholesterol

Label Ease

•If You Have ANY Fingers Left Standing

The Food Is Nutrient Dense

Lets Try One

Broccoli

How Many Fingers

Do You Have

Standing?

Quiz Time #1

Oatmeal

How Many Fingers

Do You Have

Standing?

Quiz Time #2

Cheerios

How Many Fingers

Do You Have

Standing?

Quiz Time #3

Plain Chips

How Many Fingers

Do You Have

Standing?

Quiz Time #4

Raw Apple

How Many Fingers

Do You Have

Standing?

Quiz Time #5

Stuffing

How Many Fingers

Do You Have

Standing?

Quiz Time #6

Pumpkin Pie

How Many Fingers

Do You Have

Standing?

Your Turn

•Lets Look At Some of

the Products You

Brought In!