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Transcript
Using the Nutrition Facts Label The nutrition label appears on almost every food item that can be purchased at a store. It can be a helpful tool in choosing the most healthful foods for you. Learn to navigate the food label by taking the steps listed below. 1. Start at the top and note the Serving Size. This is the amount of food that the nutrition facts describe. This is not always the ideal portion size. The “Servings per Container” is often more than a single serving and can change among food products. 2. Look at the types of fat. Foods that have less than 3g of Saturated Fat and less than 1g of Trans Fat per serving are considered heart healthy. Choose foods that are low in Saturated and Trans fat. 3. Check out the Sodium. Healthy foods have less than 300mg of Sodium per serving. 4. Look at the Total Carbohydrate. Carbohydrates are found in fruits, vegetables, beans, grains, and some dairy. Choose carbohydrate-containing foods with more than 3g Dietary Fiber per serving. It is also best to keep Sugar low, and less than 10g per serving. 5. Review the % Daily Value. Daily Values are listed for people who eat 2000 or 2500 calories each day at the bottom of the label. Remember that your daily needs may be higher or lower. 6. Make the Label Work for You. It is okay to use just certain parts of the Nutrition Facts label. Focus on the items that are most important to you and try not to get bogged down with all the numbers. 1 Sample Food Label The Ingredient List The ingredient list on a food label lists each ingredient in descending order by weight. The ingredient that weighs the most is listed first, and the ingredient that weighs the least is listed last. This list is helpful if you need to avoid certain ingredients due to an allergy or intolerance, or if you want to know what type(s) of fat, sugar or sugar substitute, sodium, or grain the food has. If you are searching for whole grain products, look to see that “whole wheat flour” or “whole oat flour” is listed as the first ingredient rather than “wheat flour” or “oat flour.” Can you believe claims such as low fat, light, and cholesterol free? The front panel of food packages often contains colorful and attention-getting claims that make a food item sound very healthy. Some, like “natural,” don’t have a true definition, and can mean anything. But the key words and health claims on the Nutrition Facts labels are supported by Government regulations. Studies have shown that the values on food labels are accurate – nearly always within 10% of the actual content. Here are some of those definitions: Label Claim Calorie Free Low Calorie Light or Lite Light Sodium Low Sodium Very Low Sodium Sodium Free Low Fat Fat Free Low Cholesterol Cholesterol Free High Fiber Sugar Free Required Content per Serving Less than 5 calories 40 calories or less 1/3 fewer calories or 50% less fat. If more than half the calories are from fat, fat content must be reduced 50% or more. 50% less sodium 140 milligrams or less 35 milligrams or less Less than 5 milligrams of sodium 3 grams of fat or less Less than ½ gram of fat 20 Milligrams or less cholesterol and 2 grams or less saturated fat Less than 2 milligrams cholesterol and 2 grams or less saturated fat 5 grams of fiber or more Less than ½ gram of sugar What About Health Claims for Heart Disease, Cancer, Blood Pressure and Osteoporosis? Health claims on labels must either be FDA-approved or else say that they are not FDA-approved. Approved health claims are supported by strong scientific evidence. Approved Health Claims Heart Disease Cancer High Blood Pressure Osteoporosis Food Requirements Low in saturated fat and cholesterol. High in fiber from fruits, vegetables and grains. At least 6.25 grams soy protein. Low in fat; high in dietary fiber or vitamins A or C Low in sodium. Good source of potassium. High in calcium or high in vitamin D Other health claims that do not have strong scientific evidence must have a disclaimer such as “This claim has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.” 2 Teach Back What is the most important thing you learned from this handout? What changes will you make in your diet/lifestyle, based on what you learned today? If you are a UW Health patient and have more questions please contact UW Health at one of the phone numbers listed below. You can also visit our website at www.uwhealth.org/nutrition. Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children’s Hospital (AFCH) can be reached at: (608) 890-5500 Nutrition clinics for UW Medical Foundation (UWMF) can be reached at: (608) 287-2770 Your health care team may have given you this information as part of your care. If so, please use it and call if you have any questions. If this information was not given to you as part of your care, please check with your doctor. This is not medical advice. This is not to be used for diagnosis or treatment of any medical condition. Because each person’s health needs are different, you should talk with your doctor or others on your health care team when using this information. If you have an emergency, please call 911. Copyright © 4/2017 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Clinical Nutrition Services Department and the Department of Nursing. HF#302 3