Download Labels - Chapter 2

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Well everyone, I decided that I’m just not a “PowerPoint” type of gal, especially for
certain topics. This is one of them.
So, here is an outline …make friends with someone in class to get the real notes!!!!
Tying up the Food Guide Pyramid And Diet-Planning Principles
If you follow the pyramid & follow it WELL, the RDIs should fall into place.
• All of the foods in a group (wedge) share similar nutrient content.
• The bottom of the wedge is the “good” food, the top of the wedge is the “treat food”
Serving sizes are based on oz for grains and meat, cups for fruit, veg, dairy, tsp for fats
AdequacyThe number of food servings from each group that MyPyramid suggests should meet
your needs (RDAs, AIs, etc.).
BalanceRepresented by thickness of wedges
Each food group tends to have primary responsibility for some nutrients (fig 2-1)
kCalorie control- MyPyramid assigns you the # of calories
Nutrient Density- (fig 2-1)
Select foods with maximum nutrients, minimum kcal—
better (base of pyramid) and not so good (tip of pyramid)
avoid empty kcalories--high sugar, high fat (aka junk food), overly processed
Moderationthe tip of the pyramid
Varietyvary choices within food groups
Grains: picking whole grains is best—aim for at least 1/2
Enrichment
Fortification
Vegetables: Eat from all the subcategories (table 2-5)
Fruit: Fruit is better than juice (more fiber, less calories--more nutrient dense)
Emphasize citrus (high C) and bright yellows (more A)
Meat, etc.:Choose lean cuts, remove visible fat, modest portions (3 or so oz), use healthy
cooking techniques
Milk: lower fat products (note: 2% is not low fat)
Fats: pick mono or polyunsat, nutrient dense (includes PB, Nuts, Seeds, Avocado)
Discretionary calorie allowance—several choices p. 45
Vegetarians can use the pyramid too, but for the meat and milk groups, you’d pick
substitutions depending on what types of food you eat (see highlight 2)
Also adaptable to various cultures
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Food Labels
Where does any particular food fit into a healthy diet
I. What foods are covered by labeling regulations?
Almost everything with a package needs a label
II. Label Information
1. Name, manufacturer, net contents
2. You can’t believe all the hype on the box—but numbers don’t lie, so look at the
NUTRITION FACTS--see government brochure "nutfacts"
1) SERVING SIZE
2) Calorie Check
How does this fit into my calorie needs? For most people:
40 Calories is low, 100 Calories is moderate, 400 Calories or more is high
3) The Nutrients: How Much?
For most nutrients, this is given in measures as well as % Daily Value.
Limit: saturated fat, trans fat, cholesterol, and sodium
Get Enough: Fiber, Vitamin A, Vitamin C, Calcium, Iron, Potassium
4) The Percent Daily Value (%DV): Is it high or low in that nutrient?
• The Daily Values are based on a 2,000 kcal/d diet—this may not be right for you!
Uses for the %DV:
Comparisons
Nutrient Claims
In General: 5%DV or less is low; 20%DV or more is high
Dietary Trade-Offs
Special Note: Sugars: Nutrition facts includees naturally occurring sugars (like those
in fruit and milk) as well as those added to a food or drink.
Why don’t the numbers (fat grams) add up?
Kid’s foods follow different labeling rules!
Ingredients
• descending weight
• Allergens
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Health Claims
Structure-Function Claims
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