Transcript Understanding & Using a Nutrition Label

UPCOMING WAY OF LIFE EVENTS
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February 26th 11a-12p F/S Volleyball Lacey Gym
Activity Tracking—be on the lookout for one
more email in February
Coming up in March…
Nutrition Series #3—“Eating Healthy in the Dining
Hall”
 volleyball
 farmer’s market
 more activity prizes!
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UNDERSTANDING & USING A
NUTRITION LABEL
Brenna Lacey, MS in Exercise Science
(Fitness, Nutrition, & Eating Behaviors)
WHAT GOOD IS KNOWING IF YOU DON’T…
APPLY your knowledge!
 Requires active, not passive learning
 FDA’s goal is to teach label-building skills that
affect the quality of consumer’s eating & food
purchasing behaviors
 Goal is to help you
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INTERPRET the label facts
 Put them in CONTEXT
 Teach SKILLS you can quickly apply
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KEY NUTRITION LABEL QUESTIONS
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How many calories am I actually eating?
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Is that number low, medium, or high?
What nutrients should I limit or get enough of
and why?
 What’s relevant about the footnote?
 How can I tell if a %DV is high or low?
 Which nutrients have no %DV?
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NUTRITION FACTS LABEL
US Food and Drug Admin
QUESTION #1
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How many calories am I actually eating?
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Look at the serving size AND the number of servings
per container
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Then determine the actual calories consumed by
multiplying if consuming more than one serving
GENERAL GUIDE TO CALORIES*
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40 calories is low
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100 calories is moderate
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Nutrient content claim
5% of 2000 calories
400 calories is high
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20% of 2000 calories
*Based on a 2,000-calorie diet
NEXT QUESTION: WHICH NUTRIENTS
SHOULD I LIMIT AND WHY?
LIMIT THESE
 Stay below 100% of the
DV
 Total Fat
 Saturated
 Trans
 Cholesterol
 Sodium
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Adequate or too much
Can increase risk of
chronic diseases
WHICH NUTRIENTS DO I NEED TO GET IN
ADEQUATE AMOUNTS?
GET LOTS OF THESE
 Aim for 100% of the DV
 Dietary Fiber
 Vitamin A
 Vitamin C
 Calcium
 Iron
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Usually don’t get enough
Can reduce risk of some diseases or conditions
US Food and Drug Admin
THE FOOTNOTE
The “*” symbol after the heading “% Daily Value”
refers to the footnote
 “%DVs are based on a 2,000 calorie diet”
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Must appear on all food labels
Footnotes are the same on all products
THE PERCENT DAILY VALUE (%DV)
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The % DV is based on 100% of
the daily value for each
nutrient
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Based on 100% of the daily
requirements for that nutrient
for a 2,000 calorie diet
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Does not add up to 100%!
WHAT’S HIGH? WHAT’S LOW? DO YOU
HAVE TO CALCULATE TO KNOW?
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The %DV does the math for you!
Puts all the numbers (grams & milligrams) on the
same scale (0-100%)
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Easy to see highs and lows!
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12g fat = 18% DV based on 2,000-calorie diet
QUICK GUIDE TO %DV
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Frame of reference for deciding if a good is high
or low in a nutrient
5% DV or less is Low
Limit these
Nutrients
Get Enough
of these
Nutrients
20% DV or more is High
NUTRIENTS WITH NO %DV
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Trans Fat
Saturated fat &
cholesterol
 Increases risk of
coronary heart disease
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Protein
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Not a public health
concern for adults &
children 4+
Sugars
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Includes added sugars
READ THE LABEL FOR TOTAL SUGARS
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Plain yogurt
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Fruit yogurt
LOOK AT THE INGREDIENT LIST FOR
ADDED SUGARS
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Plain yogurt
INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT
MILK, WHEY PROTEIN CONCENTRATE, PECTIN,
CARRAGEENAN.
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Fruit yogurt
INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK,
APPLES, HIGH FRUCTOSE CORN SYRUP, CINNAMON,
NUTMEG, NATURAL FLAVORS, AND PECTIN. CONTAINS
ACTIVE YOGURT AND L. ACIDOPHILUS CULTURES
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Avoid sugars in the first 2-3 ingredients
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Names for added sugars include: corn syrup, high
fructose corn syrup, fruit juice concentrate, maltose,
dextrose, sucrose, honey, & maple syrup
REMEMBER THESE TIPS FOR USING THE
FOOD LABEL
Check servings and calories
 Make your calories count! What nutrients do
they offer?
 Eat less sugar
 Know your fats
 Reduce sodium (salt); increase potassium
 Use the % Daily Value column
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QUESTIONS?