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Reading Nutrition Labels
Transcript of Reading Nutrition Labels
Reading Between the Lines Serving Size 4 crackers (20g) 1 cup (240 ml) 2 tbsp (33 g)
Not the recommended serving!
"Typical" serving decided by manufacturer
you determine your own serving size
Be careful to compare similar serving sizes or compare similar portion sizes of different foods
Activity: Comparing serving sizes Fats Total Fat - 65g (30% of total daily intake)
Saturated Fats - solid at room temperature
animal and dairy sources and processed foods
less than 10% of total daily intake is recommended (~ 20 g) (~30% of total fat)
Trans-fats - processed fats, made from heating refined oils to make solids
"hydrogenated", "partially hydrogenated", "shortening"
no recommended daily intake, aim for 0%
Mono-unsaturated fats - liquid at room temperature but will harden when cold
omega 9 - olives, avocados, most nuts, and their oils
Poly-unsaturated fats - liquid at room and cold temperatures
omega 3 and omega 6 (essential fats) - flax, hemp, fish, pumpkin seeds, walnuts
aim for at least 30% of daily fat intake (~ 20 grams) % Daily Value To identify nutrient content of food
Based on a 2000 calorie diet
Fats - 585 calories or 65 g
Carbohydrates - 1200 calories or 300 g
Not shown: protein, trans fats, sugar
vitamins and minerals
5% is "a little" and 15% is "a lot"
% cholesterol is optional Calories a unit of energy
amount listed on label is amount energy found in that serving of food
from plant or animal sources; found in carbohydrates, proteins, fats
caloric needs are determined by age, gender, activity level, etc.
Resting Metabolic Rate (RMR) - energy needed for basic functionality such as breathing, heart beat, body temperature regulation...
typical adult RMR = 1000-1600 calories
add activity level = 2000-2500 calories
Activity: calculate daily caloric (energy) needs Total Carbohydrates - 300g (55% of total intake)
Fibre - indigestible portion of plants
vegetables, fruits, legumes, whole grains
25 g is Health Canada's recommendation
40-50g for optimal blood sugar levels, heart and colon health
1 apple = 4 g 1 cup cooked beans = 18 g
Sugars - simple carbohydrates, quick to absorb
naturally occurring and additional sources
no recommended daily intake from Health Canada
Starches - complex carbohydrates, slow to absorb
corn, grains, legumes, beans, potatoes, rice Nutrition Labels Claims Sodium no more than 2300mg is recommended
minimum? - 1000mg-1500mg
needed for heart and muscle contraction, blood volume regulation
table salt is not sodium, it contains sodium (sodium chloride)
over 75% of sodium in our diet is from packaged and restaurant foods
1 tsp table salt = 2000 mg 1/2 cup raw celery = 125 mg
1 cup milk = 100 mg 1 slice of bread = 200 mg Cholesterol a type of fat molecule - hard, waxy texture
forms hormones, bile salts and vitamin D
body can make what it needs
sources are from animals only: meat and dairy
no more than 300 mg is recommended daily
% daily value is optional on labels
1 egg = 185 mg 1 tbsp butter = 30 mg 1 slice bacon = 10 mg
Activity: calculate % daily value of cholesterol from food labels Regulated by Health Canada, enforced by the Canadian Food Inspection Agency
Mandatory on all pre-packaged foods
Standardized format for easy access to information
Make informed food choices
Improve nutritional intake
Work toward prevention of disease
Consist of: Nutrition Facts, Claims, Ingredients Nutrition Facts typically shown as a table
lists calories and 13 core nutrients
other nutrients are listed if they are added to the food of if a specific claim is made about them
common additions: other fats, additional vitamins and minerals Probiotics "friendly bacteria"
naturally fermented foods
cultured dairy products, fermented vegetables and soy, kombucha, meal replacement bars and powders
look for "live active bacterial cultures"
bifidobacterium bifidum All of the ingredients for a food are listed in descending order by weight.
The ingredients present in the greatest amount in a product are listed first.
Types of Additives
Sweeteners – naturally occurring, nutritional choices, artificial choices
Flavourings – includes sugars and salts, naturally occurring (from plants), artificial (chemical imitations)
Colouring Agents – natural choices (from plants), artificial (synthesized from petroleum and coal-tar products)
Preservatives – to prevent spoilage and to prevent changes in colour, odour, flavour and appearance of foods
Activity: identify additives on food labels Ingredients Nutritional Content claims
Keywords: good source, low in, high in, reduced, light
Such as: may reduce risk of some types of cancer
Regulated by Health Canada
Optional for food manufacturers to include on labels
Other claims - developed by manufacturers
Such as: healthy for you, healthy choice
Activity: identify claims on food packaging Vitamins and Minerals micro-nutrients
core vitamins: vitamin A and C
core minerals: calcium and iron
enriched or fortified foods must be indicated
Fortified: iodine in salt, vitamin D in milk
Enriched: B vitamins in grains
Activity: identify the additional micronutrients on labels Protein no recommended daily intake
depends on age, gender, activity level
45-60 grams daily (15% of total daily intake)
1 egg = 5 g
1/2 cup cooked beans or lentils = 7-10 g
4 oz (1/2 cup) chicken breast = 30 g Be connected to your food.
Be nourished by your choices.
Be empowered to be your healthiest self.
Be Well Fed. Thank you for giving time to your health today!