Transcript takestepstoHealthierYou - Kansas State University

Steps To A Healthier You:
Consumer Advice Based on the 2010
Dietary Guidelines for Americans
and MyPyramid
What’s In It
For You?
Using Food Labels
Adapted by Mary Meck Higgins, Ph.D., R.D., L.D., Associate Professor, Dept of Human Nutrition, K-State
Research & Extension. May 2011. Parts of this slideshow are from the Food and Drug Administration,
Center for Food Safety and Applied Nutrition, Office of Nutritional Products, Labeling, and Dietary
Supplements, www.health.gov/dietaryguidelines/dga2005/toolkit/Label.ppt
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Make Smart Food Choices:
Read Food Package Labels
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Food Package Labels
 The
name of the food
 such as “Whole Wheat Bread”
 The
ingredients list
 The claims made
 such as “high fiber” or “low fat”
 The
Nutrition Facts panel
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Read The
Ingredients /
Fine Print
Ingredients in a food must be listed
on the package
 Example: To identify whole grain
products, read the list of ingredients.
Look for products where the first
ingredient on the list has the word
‘whole’ in front of the grain’s name,
such as whole wheat

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Packaged Food Health Claims

Examples of allowed health claims:
 “Diets high in calcium may reduce the risk of
osteoporosis.”
 “Diets including beans may reduce your risk of
heart disease and certain cancers.”


Health claims on a package describe how
eating that food can reduce the risk of
getting a disease or health-related
condition
FDA must authorize health claims
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Packaged Food Terms
Reduced = 25% less than the usual
product
 Light = 1/3 fewer calories or 1/2 the
fat than the usual product
 Calorie free = Less than 5 calories
 Fat free / Sugar free = Less than 1/2 g
fat or sugar

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Packaged Food Terms,
cont.
Low calorie = Less than 40 calories
 Low sodium = Less than 140 mg
 Low cholesterol = Less than 20 mg
AND 2 gm or less of saturated fat
 Lean (meat, poultry, seafood per 3
ounce serving) = 10 g fat or less AND 4
1/2 g saturated fat or less AND less
than 95 mg cholesterol

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Packaged Food Terms,
cont.
High fiber = 5 g or more
 High in = 20% or more of the DV
 Good source = at least 10% of the DV
 Healthy food = Low fat, low saturated
fat, less than 480 mg sodium, less than
95 mg cholesterol AND at least 10% DV
of vitamins A or C, iron, protein,
calcium or fiber

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Nutrition:
To Know the Facts
…Use the Label
Check serving sizes
and calories.
 Read the ingredient
list and reduce added
sugars.
 Know your fats.
 Reduce sodium (salt)
& increase potassium.

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Nutrition:
To Know the Facts
… Use the Label
 For
a healthier you, use the
Nutrition Facts label found on
most packaged foods to make
smart food choices quickly and
easily.
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Read It
Before
You Eat It
What’s
inside the
package?
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One Serving? or Two?
Single
%
Serving
DV
Serving Size
1 cup (228g)
Calories
250
Calories from Fat
110
Total Fat
12g
18%
Trans Fat
1.5g
Saturated Fat
3g
15%
Cholesterol
30mg
10%
Sodium
470mg
20%
Total Carbohydrate 31g
10%
Dietary Fiber
0g
0%
Sugars
5g
Protein
5g
Double
Serving
2 cups (456g)
500
220
24g
3g
6g
60mg
940mg
62g
0g
10g
10g
%
DV
36%
30%
20%
40%
20%
0%
General Guide to Calories
Per serving, for a person needing 2,000
calories a day:
40 calories is low
 100 calories is moderate
 400 calories is high

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The Percent Daily Value (DV)
A
high % Daily
Value (DV)
means the
food is a good
or excellent
source of the
nutrient
There’s no % Daily Value for:
 Calories
 Trans
Fat
 Sugars
 Protein
To Promote Your Health,
Use the Nutrition Facts
Reading the facts can help you:
 Choose less saturated fat,
cholesterol, sodium
 Choose enough fiber, vitamins A and
C, calcium and iron
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Limit These Nutrients
The goal is
to stay
BELOW
100% of the
DV for each
of these
nutrients per
day.
Get Enough of These Nutrients
Try to get
100% of the
DV for each
of these
nutrients
each day.
The Nutrition Facts
Footnote
Examples of Daily Values
and the Daily Goals
What’s High? What’s Low?
(And You Don’t Have to
Calculate to Know)
Look at the footnote
Read the Nutrition Facts
Label For Total Sugars
Plain Yogurt
Fruit Yogurt
Read Labels to Find
the Sugar
 Sugar
occurs naturally
in some foods
 Fruit, milk and bread
products
 Sugar
is also added to
foods
Source: Mohave Arizona WIC Clinic, www.co.mohave.az.us/WIC/sugar.htm
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Examples of Added Sugars









Honey
Molasses
Maple syrup
Sucrose
Fructose
Glucose
Dextrose
Maltose
Lactose
High fructose corn syrup
 Fruit juice concentrate
 White sugar
 Brown sugar
 Confectioners’ powdered
sugar
 Sugar alcohols

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Look at the Ingredients List
for Added Sugars
Plain Yogurt
INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK,
WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN.
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
Examples of Foods with
Added Sugars:
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Sugar Is in Many Cereals

0-1 teaspoons

 Cheerios Regular
 Corn Flakes
 Shredded Wheat

1-2 teaspoons
 Grape Nuts
 Honey Bunches of Oats
 Life

2-3 teaspoons
 Cap’n Crunch
 Frosted Flakes
 Golden Grahams
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3-4 teaspoons
 Apple Jacks
 Coco Puffs
 Trix
4 or more teaspoons
 Cinnamon Cluster
Raisin
 Total Raisin Bran
 Cracklin Oat Bran
Source: Mohave Arizona WIC Clinic,
www.co.mohave.az.us/WIC/sugar.htm
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Summary: Use Food Labels
to Make Smart Food Choices

The name of the food
 such as “Whole Wheat Bread”
The ingredients list
 The claims made

 such as “high fiber” or “low fat”

The Nutrition Facts panel
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Acknowledgements
Adapted by Mary Meck Higgins, Ph.D., R.D., L.D., Associate Professor, Dept of
Human Nutrition, K-State Research & Extension. May 2011. Parts of this slideshow
are from the Food and Drug Administration, Center for Food Safety and Applied
Nutrition, Office of Nutritional Products, Labeling, and Dietary Supplements,
www.health.gov/dietaryguidelines/dga2005/toolkit/Label.ppt
Kansas State University Agricultural Experiment Station and Cooperative
Extension Service, Manhattan, KS. Contents may be reproduced for educational
purposes. All other rights reserved. In each case, credit Mary Meck Higgins.
For more information about healthy eating, contact your local
extension office. The Food Assistance Program can help people
of all ages with low income buy nutritious foods for a better diet.
To find out more, call toll-free 1-888-369-4777.
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Steps To A Healthier You:
Consumer Advice Based on the
2010 Dietary Guidelines for
Americans and MyPyramid
Take Steps To A Healthier You
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