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Nutrition Labels and Your Family
Transcript of Nutrition Labels and Your Family
Read the nutrition label in the store. Only bring home products low in sodium, cholesterol, and fat.
Choose products without nutrition labels - fruits and vegetables.
Replace junk food (candy, chips, etc.) with fruits and vegetables.
Choose foods rich in vitamins and minerals (fruits, vegetables, and whole-grains).
These are lower in calories than many other foods while providing the greatest nutrient benefit.
Choose lean meats like poultry and fish for sources of protein. Beans are an excellent choice too.
Make plates colorful with food. Fruits and vegetables are low in calories while providing a sense of fullness.
Make It Practical
Lead by example
You are the largest, most important influence on your child.
Shop with your children and always read the nutrition labels. Explain why you are choosing one product over another.
Try new foods yourself!
Start small to make changes permanent
Offer one new food at a time
Switch from 2% milk to 1% or fat-free milk
Choose diet (calorie-free) soda over of a regular soda
Use technology and free resources
Websites such as ChooseMyPlate.gov provide free calorie estimation tools.
For younger children:
Use fun, interactive, tactile tools to instill healthy lifestyle choices
For older children:
Smartphone apps such as MyNetDiary and MyFitnessPal puts your older children in the drivers seat of their diet.
Relevant Facts to Health
Since 1990 every state in the United States has seen an increase in the prevalence of obesity ("Childhood Obesity Trends - State Rates", 2005).
Roughly 13 million U.S. children can currently be labeled as obese (BMI >30) ("Childhood Obesity Trends - State Rates", 2005).
Healthy People 2020
What's in a Label?
Putting it all Together
A parents guide to making healthy food choices for the entire family
This area lists:
Amount intended to be consumed in one serving
Total number of servings in the container
Check the Calories
The amount of energy available in a single serving
Vitamins and Minerals
Lists the percentage of a nutrient contained in a single serving based upon the recommended intake value
These determine how many calories are in a single serving
Nutrition Labels and Your Family
Making Sense of it All
Servings are standardized for similar products
Allows for comparison between brands
The FDA issued the General Guide to Calories to provide a reference for food selection. The guide classifies each food as:
Low calorie food - 40 calories or less
Moderate calorie food - up to 100 calories
High calorie food- 400 calories or more
Fat - each gram (g) contains 9 calories
Stored in the body for an energy reserve
Carbohydrates - each gram (g) contains 4 calories
Body turns "carbs" into glucose (sugar) for energy
Protein - each gram (g) contains 4 calories
Needed for tissue growth
Vitamins and Minerals
Needed for the body to grow, develop, and maintain health
What Does This Mean For My Kids?
The Institute of Medicine's Food and Nutrition Board recommend the following intake guidelines for children (2014):
Children age 5 to 12 years require 1200 to 1600 calories daily ("How Many Can I Have").
Children age 5 to 12 years require 25 to 35% of their total calories to come from fat sources (300 to 560 calories).
Children age 5 to 12 years require 45 to 65% (540 to 1040 calories) of their total calories to come from fat sources (540 to 1040 calories).
Children age 5 to 12 years require 10 to 30% of their total calories to come from fat sources (120 to 480 calories).
Limit your child's sodium intake to no more than 2200mg of daily.
Limit your child's cholesterol intake to no more than 300mg daily.
Alameda County Public Health Department. (2013, December 27). Re-Think Your Drink. Retrieved October 9, 2014, from http://www.sfgov3.org/ftp/uploadedfiles/shapeupsf/projects/UpdatedSugarSavvy.pdf
Childhood Obesity Trends - State Rates. (2014, February 21). Retrieved October 12, 2014, from http://www.ncsl.org/research/health/childhood-obesity-trends-state-rates.aspx
Childhood obesity, prevalence and prevention. (2005). Nutrition Journal, 4(24), 8-8. Retrieved October 11, 2014, from http://www.nutritionj.com/content/pdf/1475-2891-4-24.pdf
Dietary Reference Intakes (DRIs): Estimated Average Requirements. (2014, January 1). Retrieved October 12, 2014, from http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity Files/Nutrition/DRIs/New Material/5DRI Values SummaryTables 14.pdf
Dietz, W., & Stern, L. (2009, January 1). Guide to Your Child's Nutrition: Making Peace at the Table and Building Healthy Eating Habits for Life. Retrieved October 10, 2014.
Edelman, C. (2014). School-Aged Child. In Health promotion throughout the life span (Eighth ed.). St. Louis: Mosby.
How Many Can I Have? (n.d.). Retrieved October 12, 2014, from http://www.choosemyplate.gov/weight-management-calories/calories/empty-calories-amount.html
Kids Rock Nutrition in the Kitchen. (2012, June 7). Retrieved October 12, 2014, from https://www.youtube.com/watch?v=YRylRNVxPj4#t=95l
Nutrition and Weight Status. (2014, October 10). Retrieved October 8, 2014, from http://www.healthypeople.gov/2020/topics-objectives/topic/nutrition-and-weight-status/objectives
Richards, G. (2014, August 15). Put Home Economics Back on the Curriculum and See Health Improve. Retrieved October 11, 2014, from http://www.huffingtonpost.co.uk/geri-richards/put-home-economics-back-on-the-curriculum-and-see-health-improve_b_5678967.html
U.S. Food and Drug Administration. (2014, June 20). Retrieved October 7, 2014, from http://www.fda.gov/food/guidanceregulation/guidancedocumentsregulatoryinformation/labelingnutrition/ucm064928.htm
U.S. Food and Drug Administration. (2014, June 18). Retrieved October 8, 2014, from http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm
By the end of this presentation, the reader will be able to correctly identify the key components of nutrition labels.
By the end of this presentation, the reader will be able to verbalize viable methods of implementing healthy food choices at home.
Risk Factors of Obesity
levels of cholesterol and triglycerides
levels of HDL ("good") cholesterol
risk of diabetes
Use as a reference for the maximal amount of each nutrient to be consumed based upon a 2,000 or 2,500 calorie diet
NWS-10: Reduce the proportion of children and adolescents who are considered obese
NWS-11: Prevent inappropriate weight gain in youth and adults
NWS-17: Reduce consumption of calories from solid fats and added sugars in the population aged 2 years and older
Because of the severe implications related to obesity, health officials and practitioners across the country have collaborated to establish the following goals to reduce/eliminate childhood obesity and promote healthy nutrition habits from an early age. The following goals come from HealthyPeople 2020 ("Nutrition and Weight Status, 2014):
Ideas For The Future
As these changes become habit continue progressing
Provide fruit or veggies in place of sugary or salty snacks
Eliminate sodas and sugary drinks all together
Make plans and stick to them
Use a list when grocery shopping
Plan out dinners for the week
Make lunches at home the night before
If you go out to eat, plan what you will get before you go by looking at the menu online (if available)
Obesity is becoming an epidemic. Don't let it become one in your household too.
Always read the nutrition label.
Check the calories
Limit foods high in fat, cholesterol, and sodium
Choose foods rich in vitamins and minerals
Lead by example. Children will want to do what you do.
Encourage healthy food habits from a young age.
Start with small changes. Change is a continual process.
Nutrition Labels and Your Family
Target Population: Parents of School-Aged Children (5 to 12 years)
University of Texas at Arlington, College of Nursing
AP-BSN Program BSN Program, Jr. 1 Semester
This presentation was prepared as an assignment for N3333, Health Promotion across the Lifespan.
Picture retrieved from ("Childhood Obesity Trends - State Rates", 2005)
Due to the rising prevalence of childhood obesity, parents must take an active role in their child's nutrition. Implementing healthful nutrition changes begins with reading and interpreting nutrition labels of foods.
How to fill your family's plates with knowledge from nutrition labels
The following video has some great recipes and illustrates how evaluating a product's nutrition label can help bring healthier options into your home:
Video retrieved from: ("Kids Rock Nutrition in the Kitchen", 2012)
Picture retrieved from: ("Put Home Economics Back on the Curriculum and See Health Improve, 2014")
Picture retrieved from: http://www.fda.gov/food/guidanceregulation/guidancedocumentsregulatoryinformation/labelingnutrition/ucm064928.htm
Image retrieved from: ("Re-Think Your Drink", 2014)