Nutrition 2013 • • • • • • • Digestive System 101 MyPlate.gov

Food Sources

Reading Food Labels

Portion Distortion/Energy Balance Food Journals- (record 1 week) Diet Analysis

Calorie content ???

• 1) One plain bagel • A) 150 calories • 2) 1 cup of chocolate milk • B) 180 calories • 3) 1 slice of apple pie • C) 210 • 4) 1 cup cooked spaghetti • D) 155 • 5) 1 stalk of celery • E) 5 • 6) 1 can of regular coke • F) 520 • 7) 1 quarter-pound hamburger with cheese • G) 100 • H) 405 • 8)1 pear

How did you do???

• 1 plain bagel – 180 (B) • 1 cup of chocolate milk – 210 (C) • 1 slice of apple pie – 405 (H) • 1 cup cooked spaghetti – 155 (D) • 1 stalk of celery – 5 (E) • 1 can of regular coke - 150 (A) • 1 qtr.-pound hamburger with cheese – 520 (F) • 1 pear - 100 (G)

Obesity Trends* Among U.S. Adults BRFSS, 1990, 1998, 2006 (*BMI 30, or about 30 lbs. overweight for 5’4” person) 1990 1998 2006 No Data <10% 10% –14% 15%–19% 20%–24% 25%–29% ≥30%

http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/

Nutrition Facts

Reading The Labels On The Products You Buy & Eat

History of the Label • Nutrition labeling for consumers has been around since the 70’s • It was only in 1994 that the USDA & FDA made labeling the law!

Importance to You • You're a Consumer who must be able to make wise decisions and discern between facts and gimmicks! (low fat) • Its your $$$ spend it wisely!

• WHY

DON’T

WE TAKE A LOOK AT SOME

LABELS??

The 4 Simplified Parts

Part 1 Serving Size

How Much Am I Consuming?

The 4 Simplified Parts

Part 2 Calories & Nutrients Related to Chronic Disease

Limit Intake of These

•

High Calories

•

High Cal from Fat

•

Saturated Fat

•

Cholesterol

The 4 Simplified Parts

Part 3 Nutrients we need to stay healthy

Increase Intake of These

•

Fiber

•

Vitamin A

•

Vitamin C

•

Calcium

•

Iron

The 4 Simplified Parts

Part 4 Footnote

This is How We Get The % Daily Values Based on a 2000 Calorie Diet

Ingredients • What determines how they are listed?

Let’s Be Realistic • Unless you really know your nutrition and have a lot of time to discern between products, choosing can be difficult!

A Realistic Approach • Label Ease Method o KISS Principle o When monitoring what you eat, just take it one meal at a time. Don’t overwhelm yourself. Just think, “all I have to do is ensure I eat something healthy and fresh this ONE meal.” Then worry about the next meal when it comes.

o When preparing your meals for the week, stay simple. Pick your 5 favorite proteins and carbs, and then mix and match them to make meals. Make sure you include some fresh vegetables along the way.

Label Ease • It’s a method of raising and lowering your fingers • The Magic Number is 10!

Label Ease • Raise a Finger if… 10% > Vitamin A 10% > Vitamin C 10% > Calcium (Ca) 10% > Iron (Fe) 10% or 5g > Protein 10% > Fiber

Label Ease • Lower a Finger if… 10% > Total Fat 200 > Calories 10% > Cholesterol

Label Ease • If You Have ANY Fingers Left Standing The Food Is Nutrient Dense

Broccoli

Lets Try One How Many Fingers Do You Have Standing?

Oatmeal

Quiz Time #1 How Many Fingers Do You Have Standing?

Cheerios

Quiz Time #2 How Many Fingers Do You Have Standing?

Quiz Time #3 Plain Chips How Many Fingers Do You Have Standing?

Quiz Time #4

Raw Apple

How Many Fingers Do You Have Standing?

Stuffing

Quiz Time #5 How Many Fingers Do You Have Standing?

Quiz Time #6 Pumpkin Pie How Many Fingers Do You Have Standing?

Your Turn • Lets Look At Some of the Products You Brought In!