Transcript NUTRITION: READING BETWEEN THE LINES

NUTRITION:
READING BETWEEN THE
LINES
Cara Karner MS, RD, LD, CDE
Catherine Robinson MS, RD, LD, CDE
Revised 2010
TOPICS TO DISCUSS
• Food Labels
–
–
–
–
Required Nutrients
Daily Value
Serving Sizes
False Information
• Nutrition Health Claims on Food Labels
– Laws regarding claims
– Definitions of common claims
BENEFITS OF FOOD LABELS
•
•
•
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Understand the nutrition information
Make better food choices
Improve nutritional intake
Work toward prevention of disease
-Calories for weight control
-Lipid reduction for heart disease
-Blood sugar control in Diabetes
-Reduce blood pressure for hypertension
-Avoid food intolerances and allergies
NUTRITION FACTS
Serving Size: 1 oz.
Servings Per Container 12
Calories 14
Calories from Fat 130
% Daily Value
Total Fat 14 g
22%
Saturated Fat 2 g
9%
Trans Fat
0g
Cholesterol 0 mg
0%
Sodium 115 mg
5%
Total Carbohydrate 6 g
2%
Dietary Fiber 2 g
10%
Sugars 1 g
Protein 7 g
7%
Vitamin A 0 %
Vitamin C 2 %
Iron 2 %
Calcium 190 %
% Daily Values are based on a 2,000 calorie diet
WHAT MUST HAVE A FOOD
LABEL?
• Most foods you buy at the grocery store.
They do not have to have a label if they do
not contain significant amounts of nutrients
NOT REQUIRED TO HAVE
LABELS
• Raw produce
• Fresh fish
• Restaurant foods
– unless they make a health or nutrition claim
•
•
•
•
Food served for immediate consumption
Ready to eat food prepared on site
Food shipped in bulk (not sold in bulk)
Food produced by very small businesses
ALSO NOT REQUIRED TO
HAVE LABELS
• Foods that contain no significant amount of
any nutrient
• Alcohol- it is not a food, therefore does not
require a food label
• Plain coffee, tea, and some spices
WHAT IS REQUIRED ON THE LABEL?
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•
•
•
•
Serving Size
Servings per Container
Calories
Calories from Fat
Fat
– Saturated Fat
– Trans fat (required January 1, 2006)
• Cholesterol
ALSO REQUIRED
• Total Carbohydrates
– Fiber
– Sugar
• Protein
• Ingredients
– listed by amount in the product
REQUIRED VITAMINS AND
MINERALS
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•
•
•
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Sodium
Vitamin C
Vitamin A
Iron
Calcium
ALL OTHER NUTRIENTS ARE OPTIONAL
NUTRITION FACTS
Serving Size: 1 oz.
Servings Per Container 12
Calories 14
Calories from Fat 130
% Daily Value
Total Fat 14 g
22%
Saturated Fat 2 g
9%
Cholesterol 0 mg
0%
Sodium 115 mg
5%
Total Carbohydrate 6 g
2%
Dietary Fiber 2 g
10%
Sugars 1 g
Protein 7 g
7%
Vitamin A 0 %
Vitamin C 2 %
Iron 2 %
Calcium 190 %
% Daily Values are based on a 2,000 calorie diet
SERVING SIZE
• Should be the FIRST thing observed on the
label
• Is up to the manufacture, now more uniform
• Everything on the label is based on that
serving size
• If serving size is not clear, check “servings
per container”
• Many serving sizes on labels are not
realistic! (Ice cream ½ cup)
Nutrition Facts
Serving Size 1 cup (236 ml)
Servings Per Container 2
Amount Per Serving
Calories: 120
Total Fat 5 g
Calories from Fat 45
Calories
Calories provide a measure of how much
energy you get from a serving of food.
•
•
•
•
Calories relate to serving size listed on label
40 calories is low
100 calories is moderate
400 calories or more is high
Nutrition Facts
Serving Size: 1 cup (236 ml)
Servings Per Container 2
Amount Per Serving
Calories: 120
Total Fat 5 g
Calories from Fat 45
FAT
• Total Fat content per serving is required
• Saturated fat is required
– Bad, “artery clogging” fat
• Trans fatty acids are required and listed
under saturated fat on the label
- Bad, “artery clogging” fat
• Monounsaturated and polyunsaturated fat
content is optional
Nutrition Facts
Serving Size 1 cup (236 ml)
Servings Per Container 2
Amount Per Serving
Calories: 120
Calories from Fat 45
% Daily Value
Total Fat 5 g
Saturated Fat 3 g
8%
15%
Trans Fat 0 g
Cholesterol 20 mg
7%
CARBOHYDRATES
• Total Carbohydrates are required
– is important for people with diabetes
– fiber and sugar grams are included in the total
carbohydrates
• Total fiber is required
– does not distinguish between the types of fiber
• Sugar is required
– does not distinguish between naturally
occurring sugars and added sugars
Total Sugars
The American Heart Association
recommends reductions in the intake of
added sugars. A prudent upper limit of
intake is half of the discretionary calorie
allowance, which for most American
women is no more than 100 calories per
day (25 g) and for most American men is
no more than 150 calories per day (37.5 g)
from added sugars (2009).
NUTRITION FACTS
Serving Size: 1 oz.
Servings Per Container 12
Calories 14
Calories from Fat 130
% Daily Value
Total Fat 14 g
22%
Saturated Fat 2 g
9%
Cholesterol 0 mg
0%
Sodium 115 mg
5%
Total Carbohydrate 6 g
2%
Dietary Fiber 2 g
10%
Sugars 1 g
Protein 7 g
7%
Vitamin A 0 %
Vitamin C 2 %
Iron 2 %
Calcium 190 %
% Daily Values are based on a 2,000 calorie diet
DAILY VALUE
• Only used on food labels
• All daily values for nutrients are based on a
2,000 calorie diet
• Tells you what percentage of your daily
requirement for a nutrient one serving of
that food would provide
• 5% DV or less is low
• 20% DV or more is high
NUTRITION FACTS
Serving Size: 1 oz.
Servings Per Container 12
Calories 14
Calories from Fat 130
Percent Daily Value
Total Fat 14 g
22%
Saturated Fat 2 g
9%
Cholesterol 0 mg
0%
Sodium 115 mg
5%
Total Carbohydrate 6 g
2%
Dietary Fiber 2 g
10%
Sugars 1 g
Protein 7 g
7%
Vitamin A 0 %
Vitamin C 2 %
Iron 2 %
Calcium 190 %
% Daily Values are based on a 2,000 calorie diet
Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower
depending on your calorie needs.
Calories:
2,000
2,500
less than
65g
80g
less than
20g
25g
Cholesterol
less than
300mg
300mg
Sodium
less than
Total Fat
Saturated Fat
2,400mg 2,400mg
Total Carbohydrate
300g
375g
Fiber
25g
30g
NUTRITION CLAIMS
• Regulated by the FDA
• It is illegal for a manufacturer to make
definitive claims that their product can
prevent or treat any disease
• May use words such as:
– might
– may
– it is possible
REDUCED FAT
• Must contain at least 25% or less fat than
the comparison product
• Not necessarily a low fat item!
• Example: 2% milk
LOW FAT
• Must contain 3 grams or less fat per serving
– Example: 1% milk
FAT FREE
• Must contain less than .5 grams of fat per
serving
– Example: Skim milk
LOW CALORIE
• Must contain less than 40 calories per
serving
• If it contains less than 20 calories, then the
item is “free” on an exchange meal plan
LOW SODIUM
• Must contain 140 mg or less sodium per
serving
• Daily recommendation for all adults is less
than 2,400 mg. per day
LIGHT
• May refer to either calories or color
• Contains 1/3 fewer calories or half the fat of
the original product
SUGAR FREE
• Contains less than .5 grams of sugar per
serving
• Product may contain “sugar alcohols”
• Does not mean the product is low in
carbohydrates, so it can still raise your
blood sugar!
WHAT ARE SUGAR
ALCOHOLS?
• Type of sugar replacers (Polyols) gotten naturally
from fruits and vegetables and then processed into a
wide variety of foods with half the calories of sugar
• May cause gastrointestinal side effects such as gas,
upset stomach, and diarrhea
• Common types (included in the ingredient list)
include:
– Sorbitol, Mannitol, Maltitol, Xylitol, Isomalt, Lactitol,
Hydrogenated starch hydrolysates (HSH), Erythritol
NUTRITION FACTS
Serving Size: 1 oz.
Servings Per Container 12
Calories 14
Calories from Fat 130
% Daily Value
Total Fat 14 g
22%
Saturated Fat 2 g
9%
Cholesterol 0 mg
0%
Sodium 115 mg
5%
Total Carbohydrate 8 g
2%
Dietary Fiber 2 g
10%
Sugar Alcohols 6 g
Protein 7 g
7%
Vitamin A 0 %
Vitamin C 2 %
Iron 2 %
Calcium 190 %
% Daily Values are based on a 2,000 calorie diet
HOW DO I COUNT SUGAR
ALCOHOLS?
• Divide the grams of sugar alcohols by 2
• Subtract these grams from the total
carbohydrate grams
– May still be a high carbohydrate item!
NO SUGAR ADDED
• The manufacturer did not add sugar to the
product
• The product may contain naturally
occurring sugar grams
• Does not always indicate a low sugar item
HIGH IN FIBER
• Contains 20% or more of the DV for fiber
• Product has at least 5 grams of fiber per
serving
• Healthy goal is at least 25 grams of fiber per
day (increase liquids to 6-8 cups/day)
GOOD SOURCE OF ….
• Contains 10-19% of the Daily Value for that
nutrient
– Example: Peanuts are a good source of
vitamin E
HIGH IN ….
• Contains 20% or more of the Daily Value
for that nutrient
• Better than “A Good Source of….”
– Example: Carrots are high in vitamin A
LEAN
• Describes meat or poultry, per 100 grams
• Item contains less than 10 grams fat, less
than 4.5 grams of saturated fat, and less
than 95 mg. cholesterol per serving
• Does not always indicate a low-fat item!
RECENT PROBLEMS WITH
LABELS
• Incorrect Information
– Example: Big Daddy’s ice cream (had triple the
calories, double the carbohydrates, and more fat
than the label claimed)
• Information doesn’t have to be 100%
accurate
Health Claims
• Calcium and Osteoporosis
• Sodium and Hypertension
• Dietary saturated fat, cholesterol and risk of heart
disease
• Fiber-containing grain products, fruits, and
vegetables and cancer
• Fruits, vegetables, grain products that contain
fiber, particularly soluble fiber, and risk of heart
disease
Health Claims
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Fruits and vegetables and cancer
Folate and neural tube birth defects
Dietary sugar alcohol and dental cavities
Dietary soluble fiber, such as found in
whole oats and psyllium seed husk, and
coronary heart disease
Health Claims
• Heart Disease and Fats – food must be low in fat,
saturated fat, and cholesterol
• Blood Pressure and Sodium – food must be low in
sodium
• Heart Disease – a fruit, vegetable or grain product
low in fat, saturated fat and cholesterol, that
contains at least .6 gram soluble fiber, without
fortification, per serving
SUMMARY
• Never assume you know what you are
eating unless you read the label
• Always check serving size on the label
• People with diabetes need to focus on total
carbohydrates, NOT sugar
• BEST Nutritional Advice:
– Eat a variety of foods!
ANY
QUESTIONS?
We Can Help!
– For additional information or questions,
contact the Health Education Department
at Florida Health Care Plans
– To set up an appointment with a
registered dietitian call (386) 676-7133