Transcript Nutrition Basics

Nutrition Basics
Nutrition Labels and Calorie Connection
Eating Right When Eating Out
-watch portion sizes
-pay attention to how foods are prepared
-add fresh vegetables and fruits
-go easy on toppings
-don’t drink your calories
Do you ever Feel this way?
Do the food labels
make sense?
Nutrition Label Basics
Ingredient list: foods appear on the label in
descending order by weight.
Example: Ingredients: flour, sugar, salt,
cinnamon, red 5, yellow 6
Food additives: substances added to food to
produce a desired effect.
-keep food safe loner
-boost nutrient content
-improve taste, texture or appearance
What do the following words
mean?
Free- ?
Low- ?
Light- ?
Nutrition Label Basics
Free: food contains none, or an insignificant amount, of a given
component: fat, sugar, saturated fat, trans fat, cholesterol, sodium, or
calories.
Low: you can eat this food regularly with out exceeding your daily
limits for fat, saturated fat, cholesterol, sodium, or calories. Low fat
foods, must have three grams or less of fat per serving.
Light: a food labeled as “light” must contain one-third fewer calories,
one-half the sodium of the original version.
Nutrition Label Basics
Reduced: the food contains 25% fewer calories or 25% less of a
given nutrient than the original version.
High: the food provides at least 20% of the daily value for a vitamin,
mineral, protein or fiber.
Good source: the food provides 10 – 19 percent of the daily value
for a vitamin, mineral, protein, or fiber.
Calorie Connection
-1 pound of body fat = 3,500 calories
-Calorie: units used to measure the energy in
food, amount of heat it takes to raise 1 liter of
water one degree Celsius.
Other Nutrition Facts Information!
 When comparing nutrition facts
between two foods check to see if the
serving size is the same before
comparing the rest of the information
Make Your Calories Count:
-Look at the calories on the Label and compare them to the
nutrients.
-Calorie: A measure of how much energy you get from a
serving of this food.
-A unit of energy, a way of expressing how much energy you
would get by eating a certain food.
-General Guide to Calories: 40 Calories is low, 100 Calories is
moderate, 400 Calories or more is high (based on 2000 cal.
diet)
-Eating too many calories a day is one of the leading causes of
becoming overweight and obese.
-Fat-free doesn’t mean calorie free.
Don’t Sugar coat it:
-Make sure the foods and drinks don’t have added sugars.
Added sugars are added calories.
-Look at the ingredients to make sure that added sugars is
lower on the list and is not one of the first few items on the
list.
-Some other names for added sugar: sucrose, glucose, high
fructose corn syrup, corn syrup, maple syrup, and fructose.
-Some foods have natural sugars. (Fresh Fruits)
-There is no daily reference (hasn’t been established)
-Compare similar foods to see which one has a smaller
amount of added sugar.
Know Your Fats:
-Look for foods low in saturated fats, trans fats, and
cholesterol.
-Try and eat foods mostly with polyunsaturated and
monounsaturated fats.
-Total fat intake should be about 20-35% of your daily
calories
-Eliminate Trans Fats
-Total fat is the number of fat grams contained in one
serving of the food.
Reduce sodium (salt) & Increase
Potassium
-Try to eat less than 2,300 milligrams of
sodium a day (about 1 tsp of salt)
-Most sodium comes from processed foods
-Potassium counteracts the effects of
sodium
Is it high in Fiber and Whole Grains:
-Check and compare labels to get the foods with the
most fiber and whole grains.
-Just because it says it is a good source of whole grains
doesn’t always mean it, check ingredient list for it to
be in the first few ingredients.
-Use the %DV column. Foods with 20% DV or more
of fiber are good and foods with 5% or less are not so
good.
Other Facts
Body mass index (BMI): a measure of body weight relative to height.
weight x 703 / height in inches squared
Overweight: heavier than the standard weight range for your height.
increases your risk for health risks like
heart disease, cancer, asthma, osteoarthritis,
gallbladder disease, or type 2 diabetes.
(13% of teens in US are overweight)
Underweight: lighter than the standard weight range for your height.
may feel weak, tire easily, or have trouble
concentrating. Difficulty fighting disease
Obese: having an excess of body fat.
BMI
 How to calculate BMI
sd
 sd