Transcript Choosing Food Wisely

Choosing Food Wisely
Chapter 9
Evaluating Food Choices
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It is important to read and evaluate the Food
Label.
Things included on the label are…
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Nutrition Facts
Nutrient and Health Claims
Daily Values
Freshness Dates
Nutrition Facts
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United States Food and Drug Administration
(FDA) requires Food Labels on most food.
Labels need to include…
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Calorie Content
Nutrient Content
Ingredients
Mandatory By Law
Serving Size
Total Grams of Fat
Which kind of fats are more
healthy?
Unsaturated
Carbohydrates
Good Carbs
•Starchy foods – whole grain
breads and cereals, beans and
rice, potatoes, and pasta
Bad Carbs
•Avoid foods with added sugars
•Corn syrup, high-fructose corn
syrup, fruit juice concentrate,
maltose, dextrose, sucrose, honey,
or maple syrup (if first few
ingredients, then the food does
have added sugars).
Dietary Fiber
According to the American Academy
of Pediatrics, “people who eat a lot
of fiber are less likely to be obese,
have heart disease, or develop
problems affecting the bowel,
including constipation and cancer.”
Foods High In Fiber:
•Fruits
•Vegetables
•Whole grain cereals and breads
Vitamins and Minerals
Teens need more than the
100% DV listed on food
labels. They actually need
130% DV of calcium.
Cholesterol, Sodium, Protein
Like fat, you should limit the
amount of cholesterol and sodium
in your diet.
Look for foods with less than 20mg
of cholesterol per serving.
Protein
Meat, eggs, milk products, plant
based foods (beans, nuts, soy
products)
Percent Daily Value
•5% DV or less is low
•20% DV or more is high
•Look for these foods with low DV:
•Fat
•Saturated fat
•Trans fat
•Cholesterol
•Sodium
Ingredients
Why do you want to know the
ingredients?
Allergic
What is the number one food that
people are allergic to?
PEANUTS!!
Dairy
Chocolate
Dyes/Artificial Colors
Wheat
Citrus
What are Food Additives?
Substances added to food intentionally to
produce a desired effect.
Nutrient & Health Claims
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FDA also decides what claims can be printed on a label.
It Says…
What does that Mean?
…Free
Fat Free: Contains less than 0.5 g fat
Sugar Free: Contains less than 0.5 g sugars
Low in…
Low in Calories: Contains less than 40 calories
Low in Sodium: Contains less than 140 mg sodium
High in…
High in Vitamin C: One serving provides 20% or more of the Daily Value
for vitamin C
Light
Contains 50% less fat or at least 1/3 fewer calories
Excellent source of…
Excellent source of calcium: One serving provides 20% or more of the
Daily Value for calcium
May reduce your risk of
heart disease
Can appear on fiber-containing grain products, fruits, and vegetables that
are also low in saturated fat and cholesterol
Nutrient & Health Claims, cont.
It Says…
What does that Mean?
Calorie Free
Less than 5 calories
Low Calorie
40 Calories or less
Fat Free
Less than ½ gram of fat
Low Fat
3 grams or less fat
Cholesterol Free
Less than 2 milligrams cholesterol and 2 grams or less saturated fat
High Fiber
5 grams or more fiber
Daily Values
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Recommendations that tell the amounts of
certain nutrients that the average person
should get each day.
Only a guideline… everyone’s different!
They are based on an average 2000 calorie a
day diet.
Freshness Dates
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Sell-by= last date the product can be sold,
you can still use after this date
Best-if-used-by= how long product will be at
it’s best quality
Do-not-use-after= expiration date
Functions of Food Additives:
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Add Nutrients- Fortification of nutrients not naturally present must
be on the GRAS (Generally Recognized as Safe) list regulated
by the FDA (Vitamin D to milk, sugar, salt)
Lengthen Storage Life
 Examples: canned food; helps fruit seem fresh when you
open a can of it.
Flavor or Color
Maintain Texture
Control Food’s Acidity
Help Age Foods
 Examples: cheese; blu cheese dressing