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Ohio Northern University HealthWise
Nutrition
Edited by: Sarah Lance, Kaylee May, Steve Poothakary, 2017 PharmD Candidates March | 2017
Table of Contents
Interpreting a Nutrition
Label
Page 2
Macronutrients
Page 4
Hydration
Page 5
Diabetes-Friendly
Recipe
Page 6
Taking Time for
Reflection
Nutrition
Nutrition
ONU HealthWise is committed to improving the health of our
community. Since March is National Nutrition Month, we have gathered
information to help you navigate nutritional topics. We have included
information on how to interpret a nutrition label, the importance of being
properly hydrated, and what macronutrients are and why they are
important.
We hope you find our newsletter helpful and informative!
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Next, move on to calories (red section). Calories
give a measurement of energy provided from a
serving of food and can help you manage your
weight (lose, gain, maintain). This section also tells
you how many of these calories are from fat which
is a higher source of calories than protein or
carbohydrates. You want to choose foods that have
less calories from fat.
In general, it is recommended to have a 2,000
calorie diet each day but this can vary based on
individual needs. As an easy guide, a food low in
calories contains 40 or less per
serving and 400 or more
calories per serving is
considered high. Eating too
many calories per day is linked
to obesity which is a prevalent
problem in the US today.
Interpreting a Nutrition Label
The first step to understanding nutrition and eating
healthy is properly interpreting a nutrition label. This
information is readily available on the packaging of
all food products and can be used to calculate your
daily dietary intake. When choosing food, you
should look at the nutrition label to help you make
an educated decision about what you are putting in
to your body. Below you will find a step-by-step
guide that breaks down each section of the nutrition
label.
Step 3: Limit These Nutrients
The next section is gold and are
nutrients that you should be
limiting in your diet. This section
includes: total fat, saturated fat,
trans fat (not shown),
cholesterol and sodium. All of
which when eaten in excess can
increase your risk for chronic
disease such as high blood
pressure, high cholesterol and heart disease. It is
recommended that you keep you daily intake of
these nutrients as low as possible.
Total Fat: Is a macronutrient and encompasses
both “bad” (saturated and trans) and “good”
(monounsaturated and polyunsaturated) fats. As
mentioned previously, fats are a higher source of
calories compared to protein and carbohydrates
(two other macronutrients) and cutting back on fat
helps cut calories.
Saturated Fat: Can raise your cholesterol and is
recommended to only be consumed in small
quantities (11-13 grams per day). Foods high in
saturated fat include: beef, lamb, pork, poultry with
skin, butter, cream and lard.
Trans Fat: Raises your LDL (“bad cholesterol”) and
it is recommended to choose foods with 0 grams of
trans fat. Foods high in trans fat are typically
Step 1: Start Here
Start by looking at the serving size (green section)
on the label. This is a recommended “serving” of
that food. This section also tells you how many
servings are found in each container. The serving
size is written in standardized units such as cups or
pieces and also in number of grams. The serving
size influences the number of calories and other
nutrients you consume. If you eat more or less than
the recommended serving size, you need to adjust
the amount of calories and nutrients consumed
accordingly. Example: If you eat 1 cup of the above
food product, you would double the calorie intake
from 90 to 180 calories since you are consuming
two servings.
Step 2: Check Calories
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high-fructose corn syrup and concentrated fruit
juice.
Protein: Protein is another macronutrient that
provides our bodies with energy. Be careful when
choosing foods high in protein because they are
often also high in saturated fat such as animal
meat. It is recommended to opt for fish, skinless
poultry, low-fat dairy, nuts, seeds and beans as
sources of protein.
“prepackaged” and include: cookies, pies, cakes,
microwaveable popcorn, frozen meals, donuts,
refrigerated biscuits, margarine and foods made
with “hydrogenated oils”.
Cholesterol: It is recommended to consume less
than 300mg per day to maintain a healthy
cholesterol; less than 200mg is beneficial if you are
at high risk for heart disease.
Sodium: It is important to watch for foods with
naturally-occurring and added salt, which is
reflected in the ingredient list. Most people are
recommended to consume less than 2,400mg of
sodium (salt) per day.
Step 6: Footnote
The purple section, known as the footnote, is found
identically on every nutrition label (if the packaging
is too small the footnote might not be provided in its
entirety). This section gives information on the
recommended daily intake of each nutrient based
on a 2,000 calorie and 2,500 calorie diet. This
information is NOT per serving like the rest of the
label; it tells you how much of each nutrient you
need for an entire day. For example, this section
recommends less than 65 grams of total fat per day
and anything above that is considered excess.
Step 4: Get Enough of These Nutrients
The lavender section contains nutrients you want to
eat more of and includes: dietary fiber, vitamins (i.e.
A, B, C, D, K) and minerals (i.e. calcium,
potassium, iron). Most Americans do not get
enough of these nutrients in their diet but eating
enough of them can actually improve your overall
health. It is recommended to choose foods high in
the nutrients from this section.
Step 7: Quick Guide to % Daily Value
The far right column of each nutrition label includes
the percent daily value of each nutrient (blue
section). This percentage is based on a 2,000
calorie daily diet and helps you determine if a food
is high or low in a given nutrient. As a general
guide, 5% or less is considered low (ideal in the
fats, cholesterol and sodium) and 20% or more is
considered high (ideal in fiber, vitamins and
minerals). This percentage can be utilized as quick
guide for choosing your meals throughout the day;
if you have a snack with 15% of your daily fat, you
still have 85% that you can spread out over your
other meals. This prevents you from having to
calculate the amounts yourself and thus saves
time. A percentage is also easier to understand in
terms of “high” and “low” versus just an amount
such, as grams.
Step 5.
The non-highlighted nutrients (carbohydrates,
sugars and protein) are ones you neither want to
limit nor increase and thus do not fall under the
gold or lavender sections. All three are sources of
energy in the body and are used to fuel our bodies
mechanisms.
Carbohydrates: Carbs are converted into glucose,
a type of sugar, in the body and are used as
energy. It is recommended to eat foods with “good
carbohydrates” such as whole grains, fruits and
vegetables totaling at least 300 grams per day.
Sugars: The number on the label represents both
naturally occurring (i.e. sugar found in fruit and
milk) as well as added sugars (i.e. sugar in candy
and soda). It is recommended to avoid foods high
in added sugars so look for words in the ingredient
list such as: glucose, fructose, dextrose, maltose,
Nutrition
http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm
https://www.heb.com/recipe/recipe-article/reading-nutrition-labels/1392677043885
http://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_300468.pdf
HR Corner
For additional information, please see the
following resources from:
Anthem
The American Heart Association
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Fats:
Macronutrients
There are three main macronutrients: carbohydrates, proteins, and fats.
These are nutrients needed to give our body energy and allow us to
function properly.
Carbohydrates:
Purpose:
-Body’s main energy source
-Broken down into glucose for energy now or stored
to be used later
-Important for central nervous system, brain,
kidney, muscle, and intestinal health
Sources:
-Complex: Whole grains, Brown rice, Vegetables,
Oatmeal
-Simple: Candy, Syrups, Soft drinks, Fruits and fruit
juices, Cereal
Recommendations:
-Choose complex carbs over simple ones to keep
blood sugar more stable and feel full longer
-Complex carbs should be ~ 45% - 65% of your
daily calories
Proteins:
Purpose:
-Body uses these for energy when carbs aren’t available
-Necessary for growth, repairing tissues, immune system
function, preserving lean muscle, and making other required
molecules
Sources:
-Nuts, Seeds, Legumes, Grains, Meat, Poultry
Recommendations:
-Protein from animal and soy sources have the essential
amino acids your body can’t make itself
-Choose lean cuts of meat and unsalted seeds and nuts
-Should be ~10-35% of daily calories
Purpose:
-Body uses this for
energy - will be stored
in fat cells for later
use if not needed
-Needed to absorb
certain vitamins and
maintain cell structure
-Fats are often
thought to be bad for
you but healthy fats
are vital to keep the
body functioning
properly
Sources:
-Unsaturated fats:
Olive oil, Avocados,
Nuts, Canola oil
-Saturated fats:
Butter, Cheese, Ice
cream, Lard, Fatty
meats
Recommendations:
-Unsaturated fats can
decrease risk of
developing heart
disease
-Saturated and trans
fats can increase risk
of developing heart
disease
-Unsaturated fats
should be ~ 20-35%
of daily calories
Sources:
1) McCardle, Katch, Katch, Exercise Physiology. Philadelphia: Lea & Febiger, 1991.
2) Rosenbloom, C., ed. Sports Nutrition: A Guide for the Professional Working with Active People. Chicago: American Dietetics
Assoc. 3rd ed., 2000.
3) Dietary guidelines for Americans 2015-2020. Office of Disease Prevention and Health. 8th ed.Dec 2015.
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Hydration
Water is essential to the body. In fact, in infants, the body is
made up of 75% water and 55% in the elderly! Since water
comprises over half of your body, it is pretty clear that proper
intake of water is necessary for your health. Water helps your
body function normally and is crucial to regulating body
temperature, protecting organs, lubricating joints, removing
wastes, and many other functions.
It is recommended to drink between 9 to 13 cups of water
depending on your age and weight. You also need to drink
additional water to replace the fluids lost to perspiration. It is
important to drink more water when you’re in a hot climate,
exercising or when you are sick. Signs that you are not getting
enough water includes feeling thirsty, feeling tired, having dry
skin, feeling dizzy, headaches, and having dark or yellow urine.
Many of us do not get enough water throughout the day. Here
are some tips to help you increase the amount of water
you drink:
 Carry a water bottle with you when you can.
 Keep additional water bottles in convenient places like
in your office or car.
 Replace one cup of coffee or can of pop with a bottle
of water.
 When going out to eat at a restaurant order water.
 Get an app for your phone to remind you to drink
water.
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1. Water & nutrition. Centers for Disease Control and Prevention
(CDC). Updated Oct. 5 2016; Accessed Mar 3, 2017. Available
from https://www.cdc.gov/healthywater/drinking/nutrition/
2. Water: how much should you drink every day? Mayo Clinic.
Accessed Mar. 3, 2017. Available from
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthyeating/in-depth/water/art-20044256
Ohio Northern University HealthWise
Diabetes-Friendly Pulled Pork Sliders
Provided by Professional Association of Women in Science (PAWS)
Directions
Ingredients
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1.
Trim fat from meat. If necessary, cut meat to
fit into a 3 1/2- or 4-quart slow cooker. In the
cooker combine onion and sweet pepper. Add
meat; sprinkle with thyme and rosemary. Pour
broth over meat.
2. Cover and cook on low-heat setting for 9 to
10 hours or on high-heat setting for 4 1/2 to 5
hours.
3. Meanwhile, for barbecue sauce, in a medium
saucepan combine vinegar, ketchup, brown
sugar, honey, Worcestershire sauce, mustard,
black pepper, salt, and garlic. Bring to boiling;
reduce heat. Simmer, uncovered, for 20 to 25
minutes or until slightly thickened, stirring
occasionally.
4. Transfer meat to a cutting board. Using two
forks, pull meat apart into shreds; discard fat.
Strain vegetable mixture, discarding liquid.
Return shredded meat and strained
vegetables to cooker. Stir in barbecue sauce.
If using high-heat setting, turn cooker to lowheat setting. Cover and cook for 1 hour. Serve
meat mixture in buns with coleslaw and
pickles.
2.5-3 pound boneless pork shoulder roast
1 cup chopped onion (1 large)
3/4 cup chopped green sweet pepper (1 medium)
1 teaspoon dried thyme, crushed
1/2 teaspoon dried rosemary, crushed
1/2 cup reduced-sodium chicken broth
1 cup balsamic vinegar
3/4 cup ketchup
1/3 cup packed brown sugar
1/4 cup honey
1 tablespoon Worcestershire sauce
1 tablespoon Dijon-style mustard
1/2 teaspoon black pepper
1/4 teaspoon salt
1 clove garlic, minced
20 cocktail-size hamburger buns or small round
dinner rolls, split and toasted
5 cups deli coleslaw
1 1/4 cups coarsely chopped sweet or dill pickles
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simplicity, which speaks eloquently of the life of
simplicity claimed by St. Francis and his followers.
Take Your Time, Go
Slowly: Pausing for
Reflection as a Way
Toward Spiritual Health
The “San Damiano Song” is a reminder to
me of the necessity of slowing down, taking time,
and not getting ahead of the problems and
obstacles of life. Just as St. Francis and his
followers had to rebuild San Damiano stone by
stone, over a long period of time, so our spiritual
selves are built, piece by piece, over the entire
course of a lifetime. There are no quick fixes or
shortcuts to spiritual growth. What is necessary is
to simply be--to take one’s time, and to experience
life in all its fullness. As James W. Fowler, United
Methodist minister and developmental psychologist
once wrote, “Faith is…our way of finding coherence
in and giving meaning to the multiple forces and
relations that make up our lives. Faith is a person’s
way of seeing him- or herself in relation to others
against a background of shared meaning and
purpose.” 2 The best way to develop in one’s faith,
then, is to be curious about one’s own experiences,
and the experiences of others, and to notice how all
of the pieces of these various perspectives fit
together to make a cohesive whole.
The Christian season of Lent, which leads
up to the celebration of Easter, is an apt time for
reflection on life and faith. Even those who do not
practice the Christian faith, or those who claim a
non-religious worldview, can benefit from taking
time out of the day-to-day in order to reflect, be at
peace, and seek to be centered. The sense of
centeredness that comes from taking one’s time—
going slowly—allows one to be able to achieve a
balance not only in spiritual, but temporal matters
as well.
Find some time to carve out space for
reflection each day, or at the very least, once or
twice a week, and you will find yourself
experiencing balance and spiritual growth that
leads to health and wholeness.
Rev. David E. MacDonald, D.Min
University Chaplain
If you want your dream to be,
build it slow and surely.
Small beginnings, greater ends,
Heartfelt work grows purely.
If you want to live life free,
Take your time, go slowly.
Do few things, but do them well.
Simple joys are holy.
Day by day, stone by stone,
Build your secret slowly.
Day by day, you’ll grow too,
You’ll know heaven’s glory.1
These words, from the “San Damiano Song”
by Scottish folk singer-songwriter Donovan, were
featured in the English version of Brother Sun,
Sister Moon, Franco Zeffirelli’s film that tells the tale
of St. Francis of Assisi. The beauty of the lyrics is
underscored by a gently haunting tune--sung by
Donovan, his willowy voice accompanying the
scene of Francis and his followers rebuilding
Chapel of San Damiano. The first time I watched
the film and heard this song, I was struck by its
Donovan. “San Damiano Song.” From Brother Sun, Sister
Moon by Franco Zeffirelli, 1972.
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Nutrition
Fowler, James. W. Stages of Faith: The Psychology of
Human Development and the Quest for Meaning, San
Francisco: Harper & Row, 1981.
2
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