Transcript What's in a Nutrition Label?

What 's in a Nutrition Label?
1) Serving Size
• First place you look
• Standardized to make it easier to compare
– Cups, pieces, grams, etc
• Pay Attention to Serving Size
– It determines how many calories, fats, protein, etc
that you consume
2) Calories (and Calories from Fat)
• Provides a measure of how much energy you
get per serving
• Help you manage your weight
• Based on 2,000 calorie diet
• Do you count your daily calories?
• Too many calories consumed= chubster!
– 400+ considered high
3) & 4) The Nutrients: How Much?
Limit These Nutrients:
• Americans generally eat too
many of these…
• Eating too much can increase
chronic diseases like heart
disease, cancers, blood
pressure
Get Enough of These:
• Fiber- keeps you regular (not
coffee)
• Calcium- reduces risk of
osteoporosis
• Fruits and Veggies- improve
health and help reduce risk of
some diseases and conditions
What’s with the %?
• Daily Value (DV)
– Recommended amount to consume in a day
• Based around a 2,000 calorie diet
• 20% or more is high
• 5% or less is considered low
Vitamins
• Vitamins- class of nutrients that contain
carbon and are needed to maintain health and
allow growth.
• Classified in 2 groups
– Dissolve in fat
– Dissolve in water
Fat Soluble Vitamins
• Fat-soluble vitamins
– A, D, E, K
• Examples of foods?
– A- milk, yellow & orange fruits, veggies
– D- fish oils, liver, egg yolk, sunlight
– E- beans, peas, nuts, whole grains, dark-green
veggies
– K-spinach, kale, broccoli, produced in intestine
Water-Soluble Vitamins
• Water-Soluble Vitamins
– C, B1, B2, B3
• Examples of foods?
– C- citrus fruits, strawberries,
peppers, green veggies
– B1- pork, liver, beans, cereals
– B2- milk, meat, eggs, whole grains,
green leafy veggies, enriched
breads & cereals, pasta
– B3- meat, liver, fish, peas & beans
Minerals
• More than 20 minerals are essential in small
amounts
• Class of nutrients that are chemical elements
for processes such as bone formation
Examples of Minerals
• Calcium- milk, dairy, tofu, green leafy veggies
– Develop & maintain bones, teeth, blood clotting
– Recommended daily intake is 1,300 milligrams
• 1 cup milk (8 fl oz) = 300 milligrams
• Iron- red meat, whole & enriched grains, dark green veggies, peas, beans,
eggs
– Production of hemoglobin
• Sodium- table salt, meats (ham), processed foods, soy sauce
– Regulation of water balance in cells/tissue
Examples Minerals
• Magnesium- milk, dairy products, green leafy veggies
– Bone growth, metabolism, & muscle contraction
• Potassium- meat, poultry, fish, bananas, oranges, dried
fruits, green leafy veggies, peas, beans
– Maintains fluid balance, transmits nerve impulses, &
muscle contraction
No Taste, No Color, No Calories
• Water!!!
•60% of your body is water
•Necessary for almost every function
that keeps you alive
•3 Reasons Why Important
1.
Transports nutrients & oxygen
through body and gets rid of wastes
2.
Provides proper environment for the
body’s chemical reactions to occur
3.
Regulates body temperature
How much Water?
• 8 glasses a day!
• Can come from food
– 80-90% of weight of most fruit & veggies
• Caffeine- poor water sources
– Caffeine increases amount of water
in urine
Dehydration:
• Body loses more water than taken in
• Exercising in hot weather- lose up to a quart of water!
• Symptoms: thirst, dark urine, nausea, confusion, disorientation
• Misconception- weight lost through dehydration is NOT fat loss
Lets Take a Look at some Labels
Rate the Breakfast Food…
Big Mac
Total Calories Total Fat
540
29
Sat Fat Cholesterol Sodium
10
75mg
1,040 mg
Grilled Chicken
Club
530
17
6
95mg
1,410 mg
Large Fries
500
25
4
0
350mg
Med Fries
380
19
3
0
270mg
Totals for one Day
2,000
65
20
300mg
2400mg
3,500 calories = 1 pound
Deceptive Food Labels?
• http://www.cbsnews.com/stories/2009/09/06
/eveningnews/main5291352.shtml