Transcript Reading Nutritional Labels Eating Healthy a

Reading
Nutritional
Labels
Eating Healthy a
Practice for Life
We currently consume too much sodium and too many calories
from solid fats, added sugars, and refined grains. As the USDA tells
us, these replace nutrient-dense foods and beverages and make it
difficult for people to achieve recommended nutrient intake while
controlling caloric and sodium intake.
In Beyond Sabor we emphasize the importance of a healthy eating
pattern for life. As we have talked about throughout many weeks
now, BEYOND refers to our message that what you learn in our
program, you will continue to practice throughout your life, not
just for the short time that you will be with us.
Eating Healthy a
Practice for Life
A healthy eating pattern limits intake of sodium, solid
fats, added sugars, refined grains and emphasizes
nutrient dense foods and beverages—vegetables, fruits,
whole grains, fat free or low fat milk and milk
products, seafood, lean meats and poultry, eggs, beans,
peas, nuts and seeds (USDA).
Reading Labels and Eating Healthy:
What is the Connection?
• Throughout the past seven weeks we have talked a lot about the
importance of keeping active. And what does Beyond Sabor suggest you
do? Walk
• Yes, you got it right. Do you all agree?
• The USDA tells us that people who are most successful at achieving and
maintaining a healthy weight do so through continued attention to
consuming only enough calories from foods and beverages that meet their
needs and by being physically active.
• This is Beyond Sabor’s message too. And besides walking we need to
watch what we consume through our vigilance in controlling our portions
while also keeping an eye on the calories we consume.
• Now that we have talked about “blessed calories,” fats and cholesterol, it
is important to understand how labels on food products can help us
achieve healthier eating. And this is the connection.
Labels…
What do labels describe?
• Serving size & number of servings
• Caloric content per serving
• Types and amounts of nutrients
• List ingredients by weight
Purpose
• Educate consumer
• Comply with regulations
• Validate health claims
• Compare products
• Help make healthier choices
Nutritional Facts:
Interactive Exercise
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The label is headed by Nutritional Facts which indicates
that the listed information provides a nutritional
description of the product in its entirety
For example, look at the label on this can, (for the reader,
the next slide) there are 20 types of information.
On each table, as you can see, there is a can of chicken
that we are using in completing this exercise and in
preparing our recipe of the day.
Please read the nutritional information on the label of the
can and identify the nutritional facts that we have
discussed.
Nutritional Facts:
Interactive Exercise
Nutrition
facts panel
Portion size
Understanding the relationship
between the gram content and
calories
Carbohydrates
15 grams
60 calories
Protein
12 grams
48 calories
Fats
5 grams
45 calories
Total
32 grams
153 calories
Nutritional Facts:
Interactive Exercise
Nutritional
facts
Serving size: 2oz (56g)
Servings per container: 5
•Identify serving size
•Standard serving size,
based on daily practices
•Number of servings per
container
Nutritional Facts:
Interactive Exercise
Ingredients:
Chicken, water, salt,
chicken soup,
condiments, starch,
sodium phosphates
• Descending order by
weight
• USDA requirement
• Source of ingredient
is important
Nutritional facts
Quantities of nutrients:
•% Daily Values based
on 2000-cal intake;
•Based on
recommended daily
adequate amounts;
•Helps establish a
better diet.
% Daily Value
Total fat:
2.5 g 4%
Satur fat:
0.5 g 3%
Trans fat:
0 g
Cholesterol:
30 mg 10%
Sodium:
250 mg 8%
Carbohydrates: 0 g 0%
Fiber:
0 g 0%
Sugars:
0 g
Protein:
0 g
Nutritional Facts:
Interactive Exercise
Important nutrients
Nutritional facts
Daily Values
Fiber:
Sugars:
Protein:
Vitamin A: 0%
Calcium: 0%
0g
0g
10g
• Select products with a
major % of key ingredients
• Ingredients with 10% or
more of Daily Value
0%
20%
Vitamin C: 0%
Iron: 2%
Fiber
Protein
Vitamins A & C
Calcium & Iron
Why Are the 6 Key
Ingredients Good for Your
Health?
1. Protein (5 grams or more): for cellular growth throughout
the body.
2. Fiber: digestion & colon health.
3. Vitamin A: night vision.
4. Vitamin C: aids in healing wounds.
5. Iron: healthy blood.
6. Calcium: strong bones and healthy teeth.
In addition these nutrients are important for prevention of
cardiovascular, cancer and osteoporosis.
Excessive Nutrients
Nutritional facts
More than 200 calories
is too much
Serving: 1 cup (245 gr)
Servings per container: 3
Calories per serving: 200
Calories from fat: 80
Daily Values
10% or more of fat,
cholesterol or salt is
excessive
Total fat:
9g
Saturated fat: 4g
Trans fat
0g
Cholesterol: 90 mg
Sodium: 1250 mg
14%
20%
30%
52%
Recapping...
• Read the complete nutritional label, not just part
of it.
• Use “Daily Value” column, to identify if product
meets daily 2000 calorie diet.
• Prepare a daily menu to reach a balanced and
nutritious diet.
• Avoid buying and consuming products with
excessive nutrients, they can be bad for health.
Chicken
and
Apple Salad
Today’s Interactive
Application
• We are going to prepare a chicken and apple salad which you
can eat by itself as a main meal especially in the evening meal
which in our tradition is always lighter.
• Tell me which is the heaviest meal of the day in our culture?
Yes, that is correct, the 2:00 pm comida. I realize how
difficult it is here to observe this custom.
• By the way, it’s very good practice to have the heaviest meal
early in the afternoon.
• I realize that in the US we eat our lunch at 12 noon. And so
the COMIDA, as we practice it, is not feasible for those of us
who are out of the house at this time.
Today’s Interactive
Application
• Returning to our recipe of today, we have used canned chicken
from your Food Pantry (FP).
• We are also using onions from the FP that were distributed last
week. Remember that onions keep well for a while so always
make sure that you pick them when available.
• The same is true for apples which we also picked last week.
• You will find nuts every so often, but when available, take them
home and store them in the refrigerator, they keep well and
fresh for about a month.
Today’s Interactive
Application
• You will also find Chipotle cans every so often on your FP shelf.
• Since we are using canned chicken, make sure that you rinse
the chicken at least twice so that you remove as much sodium
as possible.
• Also this chicken is higher in fat and saturated fat than what
we recommend, however, we realize that this is what is
available; and so make sure that you do not use regular
mayonnaise in your salad and that the vegetable portion is
twice as much as the chicken, as listed on the recipe that we are
providing.
Today’s Interactive
Application
• Our rule of thumb, as we will talk about it next
week is: one portion of either meat or pasta to 2
portions of vegetables.
• Today is one portion of chicken to 2 portions of
vegetables and fruits (apples). Next week it will be
pasta.
• And you can always use cilantro from your
garden. How are the plants doing?
Ingredients
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2 cans canned chicken
2 apples
½ red onion
1cup celery stalk
Mayonnaise-low fat
Chipotle
½ cup cilantro
• 1/3 cup nuts
• Lettuce
• Crackers-low salt
• Lettuce
• Celery
Rinse
• Cilantro
• Apples
Remove core
and seeds
Cut into
slices
Cut and Dice
Onion
Peel the onion away. Using a sharp knife, cut off
the top end.
Cut the onion in half, leaving the roots intact.
Using the ribs as guides, cut into thin strips.
Give the onion a quarter turn, and slice into thin
strips then into fine cubes.
The Dressing
Low-fat mayonnaise
Chipotle adobado
Cumin
Red chili powder
Prepped Ingredients
• Chicken
• Apple & celery
• Red onion-diced
• Dressing
• Nuts
• Combine
ingredients
Chicken-Apple
Salad
Today’s Interactive
Application
• You have bowls on your tables, forks, napkins and hand sanitizers.
Mabel and Malena will pass the chicken and apple salad for you to
sample.
• You can add or reduce the chipotle to taste, the same for the
cilantro. I like it with lots of both, but you may prefer not to have
that much.
• Another tip would be to use lettuce leaves to replace the low sodium
soda crackers and simply just to use a lettuce wrap. Some of our
newest local restaurants are now featuring lettuce wraps on their
menus.
Today’s Interactive
Application
• Since the Food Pantry always or almost always carries both canned
chicken and tuna, you may also try this salad with tuna and replace
the apples with tomatoes and carrots. You may also want to replace
the mayo with low fat Caesar Salad dressing which by the way, you
may also use here as a substitute for the low fat mayo.
• You may not find tuna in water at the Food Pantry, but you can
remove the added oil in the can. Place the can content inside a small
bowl, lined with a paper towel, wrap the tuna with the paper towel
and squeeze the oil out. Rinse it with cold water.
• As always your homework is to make this salad for your family and
share with us next time what they liked or disliked.
Informal Chat*
• Tell me what you like or dislike about the salad.
• Remember you can substitute with other Food Bank fresh
choices that may be available at your pantry on a given week.
• Also, you may use herbs from the garden. By the way how are
your plants?
• As always your homework is to make this salad for your
family and share with us next time what they liked or
disliked.
*Encouraging conversations and engaging participants at the end of each presentation.
For moderator use only.
Informal Chat*
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• How many here have reached our group goal
of walking 150 minutes a week?
Very good. I see many who have reached this goal. Good for
you. I know that some of you have been worried that if you
walk everyday you will lose more weight than needed.
Remember that in your first session, we shared with you that
you can divide the desired 150 minutes into several days a week.
You will walk more days, but less time.
If you eat a healthy diet and regular portions, as we will
demonstrate next week, you should be able to walk 150 minutes
a week and maintain your normal weight.
And as always, remember to invite family and friends, especially
neighbors who are close by, to walk with you.
*Encouraging conversations and engaging participants at the end of each presentation.
For moderator use only.