Transcript Nutrients - HCC Learning Web

2.1 FOOD LABELS
INTRODUCTION
 By Law the Food Label provides consumers with a
great deal of information abut the nutrient content of
food with in.
 In 1942 the Enrichment Act of 1942 was enacted
 In 1098 an Amendment was done in the Enrichment
Act of 1942—mandates folic acid to be added back into
refined grain products.
Legislation Overview
 1990: Nutrition Labeling and Education Act of 1990.
 1994: >300,000 packaged foods relabeled. Mandatory
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compliance was required by food manufacturers.
Package Size: Packages smaller than 12 square inches in
surface area require a phone number.
Serving Size: The FDA established set serving sizes for
>100 food categories making product comparison easier.
2003: Legislation passed for trans fatty acids to appear on a
separate line under SFAs in the nutrition facts panel
starting January 1, 2006.
2004: The Food Allergen Labeling & Consumer Protection
Act of 2004 passed. Manufacturers must plainly list milk,
eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat,
and soybeans ingredients starting January 1, 2006.
Overview
 The food package label law established a standard for the
appearance and content on information of food package
labels and in the NUTRITION FACT PANEL.
 Key Item of Information:
 The Daily Value (DV) or the Daily Reference Value (DRV)
 The Reference Daily Intake (DRI)
 Ingredient List
 Health & Nutrition Claims
Anatomy of a food package label
Daily Reference Values
 Daily Reference Values (DRV).
 Are based on a 2000 Calorie diet.
 Are used exclusively on Food Package labels.
 Are applicable to adults and children 4 years or
older.
DRV’s
Based on a 2000 Calorie Diet
 Fat (29% of Calories or 65 g)
 Saturated Fat (9% of Calories or 20 g)
 Cholesterol (300 mg)
 Carbohydrate (60% of Calories or 300 g)
 Fiber (12.5 gm/1000 Calories or 25 g)
 Protein (12% of Calories or 50 g high quality Pro, 65 gm
low quality Pro)
 Sodium (Na; 2400 mg)
 Potassium (K; 3500 mg)
Classifying Foods by Fat Content
 Once the percentage of calories from fat are
determined, the food can be classified as:
 High-fat: >35% of Calories come from fat.
 Moderately-fat: 25-35% of Calories come from fat.
 Low-fat: <25% of Calories come from fat.
Calculating % Fat by Calories
 Calories from Fat
 ÷ total Calories X 100
 = Percent Calories from Fat
 70/150x 100=47%
CALCULATING FAT CONTENT
 The fat content of meats and dairy products are
labeled as a percentage by weight
 The Meat & Dairy industries refer to the fat content by
gram weight rather than by Calories
Fact Panel
 Calculating % Fat by
Weight
 Grams from Fat
 ÷ total Grams in a
servings
 X 100
 = Percent Fat by
Weigh
 21.5/500x100=4.26
Whole Milk Example
 244 g/cup
 8 g Fat X 9 Calories/gram = 72 Cals
 9 g Pro X 4 Calories/gram = 36 Cals
 12 g Carbs X 4 Calories/gram = 48 Cals
 Amount of total Calories?
 72+36+48 = 156 Calories
 Amount of fat based on weight?
 8 g ÷ 244 g x 100 = 3.3%
 Amount of fat based on Calories?
 72 cals ÷ 156 Cals x 100 = 46%
 Classification: whole milk is a high fat food.
Energy Producing Nutrients
looking deeper examples
 Corn Taco shell example: Total Calories 110, protein
grams 2.
 % Calories from Protein: 2 x 4 Cal/gm ÷ 110 x 100 = 7.3%
 Raspberry Jam example: Total Calories 60, total
CHO grams 11, Sugars grams 9.
 % Calories from Carbohydrate: 11 x 4 Cal/gm ÷ 60 x 100
= 73%
 % Calories from Sugars: 9 x 4 Cal/gm ÷ 60 x 100 = 60%
Energy Producing Nutrients
looking deeper
 The nutrition facts panel provides total Calories,
Fat Calories, grams carbohydrate, protein, and fat.
 Subcategories are given for fat and carbohydrate.
 Total fat is the sum grams of all the type of fatty
acids found in the food. Manufacturers only show
component gram amounts of SFA & TFA.
Energy Producing Nutrients
looking deeper
 Total carbohydrate is the sum grams of simple
and complex carbohydrate. Manufacturers only
show component gram amounts of sugars & fiber
(which is non-caloric).
 % of Calories from simple sugar, SFA, protein etc
can be determined as follows:
 Grams x Calories/gm ÷ total Calories x 100 = % Calories
Reference Daily Intakes (RDI’s)
 Are set for vitamins & minerals essential in human
nutrition.
 Use the highest RDA value from the 1968 RDA table for
men or women.
 Are expressed as percentages.
 Are mandatory on every food package label for
Vitamin C, Vitamin A, Calcium and Iron.
Nutrient Density
 Nutrient Density: The amount of nutrient in
reference to the Calories or serving of food.
 Nutrient Dense Foods: A food is nutrient dense if it
provides at least 20% of the RDI for a nutrient per
serving.
Nutrient Density:
Cereal Example
 What does 25% Vitamin
C mean?
 How many mg of Vit C
are in 1 serving of food?
 The RDI for Vit C is 60
mg. (see appendix)
 60 mg x 25% ÷ 100 = 15
mg Vit C per serving.
Nutrient Density
Nutrient Density
Nutrient Density
 Given the same
 amount of Calories,
 The French fries and
 ice cream provide less
 nutritional value
 INGREDIENTS: Whole oats, milled corn, enriched
wheat flour, dextrose, maltose, high-fructose corn
syrup, brown sugar, coconut oil, walnuts, salt, natural
flavors, sodium ascorbate, vitamin A palmitate, and
iron.
NUTRITIONAL CLAIMS
 Free: Negligible amounts of fat, cholesterol, sodium,
sugar, or Calories. <0.5 grams of TFAs per serving.
 Reduced or Less: 25% less of a nutrient compared to the
original product.
 Light or Lite: 1/3 fewer Calories; 1/2 the fat or sodium;
color or texture (compared to the original product).
NUTRITIONAL CLAIMS
 Low:
 Sodium (≤140 mg per serving)
 Cholesterol (≤20 mg per serving)
 Calorie (≤40 Calories per serving)
 Fat (≤3 g fat per 3.5 ounce serving)
 Lean: ≤10 g fat; ≤4.5 g SFA & TFA; ≤95 mg
cholesterol per 3.5 ounce serving
 Extra lean: ≤5 g fat; ≤2 g SFA & TFA; ≤95 mg
cholesterol per 3.5 ounce serving
 3.5 ounces = 100 grams
Health Claims
 A statement linking the nutrition profile of the food to
a reduced risk of a particular disease.
 To make a claim that a food supplies a good source of a
nutrient, usually the food must provide at least 20% of
the RDI or DRV.
Health Claims
 Careful phrasing is required.
 For example, if a product provides a good source of
calcium [at least 20% of the RDI for calcium (200 mg)]
per serving, then the health claim “this product may
prevent osteoporosis” can be legally used.
 The company must also mention that other factors like
exercise may prevent osteoporosis.
FDA Approved Health Claims
1. Calcium & Osteoporosis
2. Low Fat & Cancer
3. SFA and TFA, cholesterol, and heart disease
4. Fiber containing fruits, vegetables, and whole grains
and cancer
5. Fiber containing fruits, vegetables, and whole grains
and heart disease
6. Sodium and high blood pressure
FDA Approved Health Claims
7. Fruits and vegetables (vitamin C and beta-carotene)
and cancer
8. Sugar alcohols and dental caries
9. Folic Acid and Neural Tube Defects
10. Soluble fiber from oats and barley and heart disease
11. Soy and heart disease
12. Potassium and blood pressure and stroke
13. Plant sterol/stanol esters and heart disease
14. Fluoridated water and dental caries
Knock it down Disease Wise
 Heart Disease: Low fat, SFA & TFA, cholesterol, a good
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source of fiber especially soluble fiber from oats and barley,
soy, and plant sterols/stanols.
Blood Pressure & Stroke: Food must be low in sodium
and a good source of potassium.
Cancer: Food must be low fat, and a good source of fiber,
fruits and/or vegetables. Meat must be extra lean.
Osteoporosis: Food must be high in calcium.
Neural Tube Defects: Food must provide 40 µg per
serving or more of folic acid.
Dental Caries/Tooth Decay: Food must be sugar free and
may contain sugar alcohols.
Module 2.2
DIETARY REFERENCE INTAKE (DRI
 Are used to achieve nutritional balance and health in the
population.
 Are used in nutrition assessment, meal planning, health
care, research, food industry, national defense, food
programs, public policy, etc.
FACTS ABOUT DRI
Facts about DRI
 The DRI estimates the energy & nutrient need for
Healthy People
 Separate recommendations are made for different
group of people
 The DRI are recommendations that apply to Average
daily intake
 These are not requirements
 DRI take into account differences among individuals
& establish a range
 Are adequate for moderately active people.
DRI GOALS
DRI - GOALS
 1)
Setting recommended intake values
 2)
Facilitating nutrition research & policy
 3)
Establishing safety guide lines
 4)
Preventing chronic diseases
DRI
 To Achieve These Goals DRI Committee Established Six(6)
different sets of values.
• Each value serve different purpose.
– 1. Estimated Average Requirement (EAR)
– 2. Adequate Intake (AI)
– 3. Recommended Dietary Allowance (RDA)
– 4. Tolerable Upper Intake Level (UL)
– 5. Estimated Energy Requirement (EER)
– 6. Acceptable Macro-Nutrient Distribution Range
(AMDR)
– 7. DRI for physical activity.
DRI
RDA: level to meet 9798% of needs
AI: average or mean
intake level.
EAR: average daily
nutrient intake level
estimated to meet the
requirement of half the
needs.
DRI for Protein
 The adult DRI for protein is set at 0.8 grams/Kg. This level
is for inactive persons.
 See appendix for gram/Kg need for infants, children, and
adolescents.
 Although not DRIs: Active persons need more than the DRI,
approximately 1.2 - 1.6 grams/Kg. Endurance athletes need
more than the DRI, approximately 1.8-2.0 grams/Kg.
DRI for Calories
 Is calculated from formulas (See Appendix).
 Is set as an EAR and is the called the estimated energy
requirement (EER).
 The EER is based on age, gender, and physical activity.
 The formulas require height in meters and weight in
kilograms.
DRI for Carbohydrate,
Fiber & Fat
• Carbohydrate: At least 130 gm/day for adults
• Fiber:  38 gm/d  25 gm/d, [adults]
1.4 gm/100 Calories consumed
• FAT: not determined for adults
• Essential Fatty Acids:
• Linoleic Acid:
17 12 [adults, gm/d ]
• Alpha-Linolenic Acid:
1.6  1.1 [adults, gm/d ]
•
Acceptable Macro-Nutrient Distribution
Range (AMDR)
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Carbohydrates
Fat
Protein
45-65%
20-35%
10-35%
DRI for Exercise
 There is a DRI for exercise!
 It is 60 minutes cumulative moderate exercise per
day.
 That means moving body parts and sweating while
you are doing it.
AMDRs
Tolerable Upper Intake Level (UL)
DRIs Do Not Exist For
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Cholesterol
Sulfur (sulfate)
Cobalt
Non-essential, nutritional supplements
Module 2.3
MyPlate
 The Original Food Guide
Pyramid was released from the
U.S. Department of Agriculture
(USDA) in 1992.
 It was remodeled and released as
MyPyramid in 2005 and as
MyPlate in 2011.
 It is a model for healthy eating
for children, teenagers, adults,
and the elderly.
MYPLATE
 To help people make smart food choices, the U.S.
Department of Agriculture (USDA) has designed an
easy-to-follow symbol: MyPlate.
 The plate graphic, with its different food groups, is a
reminder of what — and how much — we should be
putting on our plates to stay healthy.
 https://www.youtube.com/watch?v=-J1hmmy1OB4
MYPLATE
 How MyPlate Works
 The MyPlate graphic has sections for :
 Vegetables
 Fruit
 grains, and
 foods that are high in protein
 as well as a "cup" on the side for dairy.
 Each section is a different size and color coded (green
for veggies, red for fruits, orange for grains, purple for
protein, and blue for dairy) so you can see at a glance
how much of these foods to eat.
What is the MyPlate Plan?
 Daily Calorie recommendation which ties to specific
daily equivalent recommendations:
 ounces or
 cups or
 teaspoons depending on the food group or category
for :
 grains
 vegetables
 fruits, protein foods, and dairy.
 Also for healthy oils and limiting empty calories
Serving sizes
 1 Serving of:
 Grains/Cereals
 Fruit/Vegetables
 Drink
 Meat
1 oz
½ Cup
8 oz cup
3 oz
Grains
Make at least ½ whole grain
 Includes: whole grains such as amaranth, barley, brown
rice, buckwheat, bulgur (cracked wheat), cornmeal, millet,
oatmeal, popcorn, quinoa, rye, sorghum, triticale, whole
wheat, wild rice; and whole grain bread, cereal, tortilla, and
pasta products.
 Servings in General: A 1-ounce MyPlate serving
equivalent of grain:
 could be 1 slice of brea
 1 cup of ready-to-eat cereal, or
 ½ cup of cooked rice, pasta, or cereal (approximately 80
Calories
Grains
Make at least ½ whole grain
 Health Benefits: Grains reduce:
 heart disease
 high blood pressure,
 Cancer
 type 2 diabetes,
 neural tube defects during fetal development, and
 both constipation and obesity (useful in weight
management) when eaten as whole grains.
 Nutrients: Grains provide many nutrients, including
several B vitamins (thiamin, riboflavin, niacin, and folate),
minerals (iron, magnesium, and selenium), carbohydrate,
fiber (as whole grains), and protein.
Grains
Make at least ½ whole grain
 Nutrients: Grains provide many nutrients,
including :
 several B vitamins (thiamin, riboflavin, niacin, and
folate)
 minerals (iron, magnesium, and selenium)
 carbohydrate
 fiber (as whole grains), and
 protein.
Food Pattering
 The process of patterning a food begins first by
identifying correct food groups.
 Than determining the number of MyPlate serving
equivalents that the food provides (Ref. Appendix C)
 The number of equivalents = amount
eaten ÷ amount of an equivalent.
Patterning Practice
 Nancy ate 1.5 cups of oatmeal for breakfast. How many
ounce equivalent servings from the grain group did
she eat?
 1.5 cups eaten ÷ 0.5 cups in per equivalent = 3
ounce equivalents.
Vegetables
Make ½ your plate fruits & vegetables &
vary your veggies
 Includes: All fresh, frozen, canned, & dried vegetables &
vegetable juices.
 Servings in General:
 1 cup of raw or cooked vegetables or vegetable juice, or
 2 cups of raw leafy greens can be considered as 1 cup from
the vegetable group (approximately 50 Calories or 120
Calories for starchy vegetables).
Vegetables
Make ½ your plate fruits & vegetables &
vary your veggies
 Health Benefits:
 Vegetables reduce heart disease,
 Heart attack
 High blood pressure,
 Stroke
 Type 2 Diabetes
 Some Cancers
 Kidney stones
 Obesity, and Bone loss.
Vegetables
Make ½ your plate fruits & vegetables &
vary your veggies
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Nutrients:
Potassium
Vitamin A, vitamin C, folate (folic acid)
Carbohydrate
Fiber, and
Protein.
Most are low in fat and Calories. None have cholesterol.
 Subgroups: Dark green, red-orange, beans and peas,
starchy, & other.
Fruit
Make ½ your plate fruits & vegetables
Choose a variety of whole fresh fruit
 Includes: All fresh, frozen, canned, and dried fruits and
fruit juices.
 Servings in General:
 1 cup of fruit or 100% fruit juice, or
 ½ cup of dried fruit can be considered as 1 cup from the
fruit group (approximately 100 Calories).
Fruit
Make ½ your plate fruits & vegetables
Choose a variety of whole fresh fruit
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Health Benefits:
Fruits reduce heart disease
Heart attack
High blood pressure
Stroke
Type 2 diabetes
Some cancers
Kidney stones
Obesity, and bone loss.
Nutrients: Potassium, vitamin C, folate (folic acid),
carbohydrate and fiber. Most are low in fat, sodium, and
Calories. None have cholesterol.
Patterning Practice
 Nancy ate a vegetable stir
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fry:
0.25 C green pepper
0.25 cup onion,
0.5 C zucchini squash)
with
0.25 dried cranberries.
 Pattern her vegetable and
fruit intake.
 Vegetables: 0.25 + 0.25 +
0.5 = 1 C eaten ÷ 1 C in an
equivalent = 1 C vegetable
equivalents.
.
 0.25 cup dried cranberries
÷ 0.5 C dried fruit is a 1
cup fruit equivalent = 0.5 C
fruit equivalents
 Cranberries are a good
source of vitamin
Patterning Practice
 Vegetables: 0.25 + 0.25 + 0.5 = 1 C eaten ÷ 1 C in
an equivalent = 1 C vegetable equivalents.
 Green pepper is a good source of vitamin C.
 0.25 cup dried cranberries ÷ 0.5 C dried fruit is a 1
cup fruit equivalent = 0.5 C fruit equivalents
 Cranberries are a good source of vitamin
Dairy
choose fat-free or low-fat (1%)
 Includes: All fluid milk products and many foods made
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from milk that retain their calcium. Foods made from milk
that have little to no calcium, such as cream cheese, cream,
and butter, are not part of this group.
Servings in General:
1 cup of milk or yogurt,
1 ½ ounces of natural cheese, or
2 ounces of processed cheese can be considered as 1 cup
from the milk group (approximately 90 Calories when fat
free or low-fat).
Dairy
choose fat-free or low-fat (1%)
 Health Benefits:
 Milk products reduce the risk of low bone mass throughout
the life cycle and may prevent osteoporosis.
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Nutrients: Milk products provide :
Calcium
Potassium,
Vitamin D, and
Protein
Low-fat or fat-free forms provide little or no solid fat.
Protein Foods
Choose lean or low-fat
Includes: All foods made from:
meat, poultry, fish
beans or peas
Eggs
nuts, and seeds are considered part of this group.
Beans and peas can be counted either as vegetables (beans
and peas subgroup), or in the protein foods group.
Protein Foods
Choose lean or low-fat
 Servings in General:
 1 ounce of lean meat, poultry, or fish
 1 egg
 1 Tbsp. peanut butter,
 ¼ cup cooked beans, or
 ½ ounce of nuts or seeds can be considered as 1 ounce
equivalent from the meat and beans group
 (approximately 55 Calories when lean).
Protein Foods
Choose lean or low-fat
 Health Implications:
 Foods in the protein foods group provide nutrients that are
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vital for health and body maintenance.
However, choosing foods from this group that are high in
saturated fat and cholesterol may increase the risk for
heart disease.
Nutrients: Many nutrients are provided by protein foods
including:
Protein,
B vitamins (niacin, thiamin, riboflavin, B6 and B12)
vitamin E
Iron, zinc, and magnesium.
Oils Category
Consume the recommended amounts of healthy liquid fats
 Includes:
 Oils that are liquid at room temperature come from plants
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(except coconut and palm) and from some fish.
Foods that are mainly oil include mayonnaise, certain salad
dressings, and soft margarine with no trans fats.
Servings in General: 1 teaspoon of oil is one serving.
Most Americans consume enough oil in the foods they eat,
such as nuts, fish, cooking oil, and salad dressing.
The amount should be limited to the MyPlate
recommendation to balance total Calorie intake.
Oils Category
Consume the recommended amounts of healthy liquid fats
 Nutrients: Oils provide:
 vitamin E
 MUFAs, and
 PUFAs, which contain essential fatty acids.
 Health Benefits and Implications:
 Plant and fish oils promote heart health.
 Over consuming linoleic acid which is dominate in
most plant oils can increase cancer risk.
Empty Calories
Limit foods and beverages with solid fat and added sugars
Empty Calorie foods are discretionary food choices that promote malnutrition
 Includes: Solid fats and added sugars.
 Solid fats: Solid fats are solid at room temperature, like
butter and shortening.
 Solid fats come from many animal foods
 Can be made from vegetable oils through hydrogenation,
and
 Found naturally in coconut and palm plant foods
Empty Calories
 Foods high in solid fats include:
 many cheeses
 Creams
 Ice creams
 Well-marbled cuts of meats
 Regular ground beef
 Bacon
 Sausages
 Poultry skin
 Many baked goods (such as cookies, crackers, donuts,
pastries, and croissants).
Empty Calories
 Added Sugars: Added sugars are sugars and syrups that
are added to foods or beverages during processing or
preparation.
 This does not include naturally occurring sugars such as
those that occur in milk and fruits.
Empty Calories
 Foods that contain added sugars:
 Regular soft drinks,
 Candy, cakes, cookies, pies
 Fruit drinks, such as fruitades and fruit punch
 Milk-based desserts and products, such as ice cream,
sweetened yogurt and sweetened milk, and
 Grain products such as sweet rolls and cinnamon toast
Empty Calories
 Ingredients shown
on food labels of
processed foods
indicate added
sugar:
 brown sugar
 corn sweetener
 corn syrup
 dextrose
 fructose
 fruit juice concentrates,
 Glucose
 high-fructose corn syrup
 Honey
 invert sugar
 Lactose
 Maltose
 Malt syrup
 Molasses
 Raw sugar
 sucrose, sugar, and syrup
Patterning Practice
 Nancy ate a cheeseburger.
 1 bun, 3 ounces regular ground beef patty, 1½ ounces real
cheddar cheese, ¼ tomato, 1 tablespoon mayonnaise, 1
tablespoon mustard, 1 tablespoon ketchup.
 The bun = 2 ounces of grain equivalents
 The meat = 3 ounces meat equivalents & 66 empty
Calories
 The cheese = 1 cup milk equivalent & 90 empty Calories
 The tomato = ¼ cup other vegetables equivalents
 The mayo = 2 ½ teaspoons oil equivalents
 The ketchup and mustard = 25 empty Calories
Physical Activity
 Physical Activity: Physical activity simply means
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movement of the body that uses energy.
Walking
Gardening
Briskly pushing a baby stroller
Climbing the stairs
Playing soccer, or dancing the night away are all good
examples of being active.
For health benefits, physical activity should be
moderate or vigorous and add up to at least 30
minutes a day.
Physical Activity
 Moderate physical activities include:
 Walking briskly (about 3 ½ miles per hour)
 Hiking
 Gardening/yard work
 Dancing
 Golf (walking and carrying clubs)
 Bicycling (less than 10 miles per hour)
 Weight training (general light workout).
Physical Activity
 Vigorous physical activities include:
 Running/jogging (5 miles per hour)
 Bicycling (more than 10 miles per hour)
 Swimming (freestyle laps)
 Aerobics
 Walking very fast (4 ½ miles per hour)
 Heavy yard work, such as chopping wood
 Weight lifting (vigorous effort), and
 Basketball (competitive).