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Do YOU Know What You Are Eating? Read the Labels! 02421- 16.3 Ardith R. Brunt, PhD RD LD Tennessee Tech Revised by Billy Moss and Rachel Postin GA Ag Ed Curriculum Office To accompany Georgia Agriculture Education Curriculum Lesson June, 2002 Regulating agencies • Federal Drug Administration – labeling and processors • US Dept. Agriculture – meats and poultry inspections • National Marine and Fisheries Bureau – Fish grading and inspection • Federal Trade Commission – Advertising of packaged food products Why new standards developed? • Clear confusion • Help consumers to make healthy choices – Choose foods that are lower in calories, fat, saturated fat, cholesterol and sodium – Choose foods that meet nutritional needs • Encourage product innovations – Same rules and size Key features of NLEA (1993) (Nutrition Labeling and Education Act) • New title--Nutrition Facts • Required on almost all foods • Standardized serving sizes-usual amt. consumed Not necessarily the serving size on food guide pyramid • • • • Standardized, easy-to-read format Nutrient reference values (% Daily Value) Uniform definitions and claims Informative ingredient list What’s not covered by NLEA? • Foods of no nutritional significance (tea, coffee) • Food service products – Restaurant foods – Foods served for immediate consumption • hospital deli bakery mall vendors • Foods sold in bulk form • Specialized foods for certain diseases • Fresh produce, meat and poultry (voluntary) What’s on principal display panel? • • • • • • • Legal name of the product Food picture Artificial colors and flavorings Quantity of contents-net wt. Date by which product must be sold Name and address of producer, distributor Special handling instructions (Keep frozen) Other parts of the label • The ingredient list--even on standardized foods – Listed in order descending order of weight – Required on all processed foods • Adjectives (free, good source, more, low) • Health claims • Standardized format based on 1 serving of commonly consumed foods – Nutrition Facts label Closer look at ‘Nutrition Facts’ • • • • • Serving based on standardized portion size Number of servings in container Calories per serving Fat calories per serving % daily value based on 2000 calorie diet – Maximum amount- for fat, sat. fat, sodium, chol – Minimum amount-fiber, vitamins & minerals Nutrition Facts Serving Size 1 cup (253g) Servings Per Container 4 Amount Per Serving Calories 260 Calories from Fat 72 % Daily Value Total fat 8g 17% Cholesterol 130mg 44% Sodium 1010mg 42% Total Carbohydrate 22g Dietary Fiber 9g 7% Calories from total fat Calories per serving 36% 5 gram of fat=1 tsp. Sugars 4g Protein 3g Calcium Nutrition info based on these number of servings per can 13% Saturated Fat 3g Vitamin A Serving size- standardized 35% Vitamin C 6% Iron 2% 30% Food labels • Daily Values (DV) set adequacy and moderation according to the Dietary Guidelines • Reference Daily Intakes (RDI) based on the RDA • Daily Reference Values (DRV) set for things that do not have an RDA fat, saturated fat, cholesterol, total carbohydrate, fiber, sodium, potassium, protein Daily Reference Values Term not on the label • • • • • • • Total fat 65 Saturated fat 20 Cholesterol 300 Sodium 2400 Carbohydrate 300 Dietary fiber 25 Protein 50 g 30% of total calories g 10% of total calories mg (not total calorie dependent) mg (not total calorie dependent) g 60% of total calories g 11.5 g/1000 calories g 10% of total calories Reference Daily Intakes • • • • • Vitamin A 5000 IU Vitamin C 60 mg Calcium 1000 mg Iron 18 mg Others based on 1989 RDA’s Daily value expressed as a % • Based on 2000 calorie diet • Quick estimate of how much 1 serving of the food contributes to overall daily intake • See how your diet fits current recommendations • Compare to other food products – Not important to remember the exact daily values, but how food meets overall dietary needs. – Vitamin & mineral needs not calorie dependent Nutrition Facts Serving Size 1/2 cup (123g) Servings Per Container about 2.5 Amount Per Serving soup with soup with water 1/2 cup whole milk Calories Calories from Fat 70 5 150 45 % Daily Value Total fat .5g Saturated Fat 0g 1% 7% 0% 13% Cholesterol 0m 0% 6% Sodium 600mg 25% 27% Total Carbohydrate 15g 5% Dietary Fiber 2g 7% 7% 7% Sugars 8g Protein 2g Vitamin A Vitamin C Calcium Iron 10% 60% 15% 60% 0% 4% 15% 4% Total Carbohydrates-based on 60% of total calories (2000) Fiber--11.5/1000 calories or 25 g/2000 calories Sugars--includes all monosaccharides and disaccharides, but no difference between refined and naturally occurring sugars (4 gm=1 tsp) Nutrition Facts Serving Size 1/2 cup (123g) Servings Per Container about 2.5 Amount Per Serving soup with soup with water 1/2 cup whole milk Calories Calories from Fat 70 5 150 45 % Daily Value Total fat .5g 1% 7% Saturated Fat 0g Cholesterol 0m 0% 0% 13% 6% Sodium 600mg 25% 27% Total Carbohydrate 15g 5% Dietary Fiber 2g 7% 7% 7% Sugars 8g Protein 2g Vitamin A Vitamin C Calcium Iron 10% 60% 15% 60% 0% 4% 15% 4% Vitamin A based on 5000 IU / day Vitamin C based on 60 mg /day Calcium based on 1000 mg/day Iron- based on 18 mg/day Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: Calories 2,000 2,500 Total Fat Less than Sat Fat Less than Cholesterol Less than Sodium Less than Total Carbohydrate Fiber 65g 20g 300mg 2,400mg 300g 25g Calories per gram: Fat 9 Carbohydrates 4 Provides information to help calculate personal nutrient needs The same on all labels, unless not a significant source of calories. 80g 25g 300mg 2,400mg 375g 30g Protein 4 For 1600 calorie diet, % DV < 80% for fat, sat. fat, CHO, and protein Nutrient content descriptors Characterizes the content of a nutrient in the food • You can believe the claims on the package • Calories – Free- < 5 calories/reference & labeled serving – Low- 40 calories/ reference – Reduced/less --At least 25% fewer calories than ref serv. • Fat • Cholesterol Saturated fat Sodium Nutrient content claims • Free--insignificant amts of fat, cholesterol, sodium, sugar, calories • Low-- 3 gm fat per serving • Lean -- 10 gm fat, 4 gm sat. fat, 95 mg chol • Extra lean 5 gm fat, 2 gm sat. fat, 95 mg chol • Reduced, less, fewer- 25% less of a nutrient or calories • Light/lite--> 1/3 fewer calories or 1/2 original fat • More--> 1 serv has at least 10% of Daily Value Nutrient content descriptors Characterized the content of a nutrient in the food • Good source--10-19% of daily value/serving • High > 20% of daily value/serving • Healthy Low in fat, sat. fat, <480 mg sodium, < 60 mg cholesterol, + 10% daily value for vitamin A, C, or iron, calcium, protein, or fiber • Fresh Raw foods & never frozen, or heated foods with no preservatives Health claims Describes relationship between a nutrient or other substance in a food and a disease or health-related condition • • • • • • Calcium & osteoporosis Sodium & hypertension Dietary fat & cancer Dietary sat. fat and cholesterol & risk of CHD Fiber-containing grain pdts, fruit and veg & cancer Fruits, vegetables, and grain pdts containing fiber, particularly soluble fiber & coronary heart disease • Fruits & vegetables & cancer Health claims Describes relationship between a food and a disease or health-related condition • 3 more claims – Folate and neural tube birth defects – Dietary sugar alcohol and dental caries – Dietary soluble fiber (whole oats and psyllium seed husk & coronary heart disease • Most foods can’t make health claims – Disqualifying nutrient levels (fat, sat. fat, chol., sodium) – Specific nutrient levels – 10% daily value level of 1: protein, fiber, vit A, vit C, calcium or iron How to use the label: Diabetes • Nutrition Facts serving size not always the same as the diabetes meal plan (exchange list) serving sizes. – OJ (.5 cup vs. 1 cup) pasta (.5 cup vs. 1 cup) • Look at fat, sugar, sodium – use % daily value to find foods low in these • Nutrient content claims: low fat, calorie free, sugar-free • Look at ingredient list to find added sugars Reduce risk of heart disease • Understanding the relationship between diet and heart disease risk – High blood cholesterol due to high total fat, sat. fat diet – Excess body weight – Diet low in fat, sat. fat, chol, and high in fruits, veg. & and grain products that contain fiber reduce risk • Understanding the claims on the label • Use % daily value to find foods low in fat, sat. fat, chol. Reduce cancer risk • Dietary intake is part of a healthy lifestyle • Check label claims --strict gov’t regulation • Use % daily value to reduce cancer risk – low fat diet (< 75% DV) – diet high in dietary fiber, vitamin A and C (100% DV) Estimating fiber content Bread & cereal Fruit Vegetable High fiber Medium fiber Low fiber 5 grams 2g 0.5 gram All-Bran Brown rice White bread 4g Berries 2g Apple 1g Melon 4g Peas 2g Carrots 1g Tomatoes Estimating “good choices” for fat (check serving size) Healthy Entrees • High fat > 20 gm – > 30% DV • Medium fat < 12 gm – < 18% DV • Low fat – < 8% DV < 5 gm Smart Snacks • High total fat > 5 gm. – Crackers (Better Cheddars) – High saturated fat <3 gm • Medium total fat < 3 gm – graham crackers – Medium saturated fat < 1 gm • Low total fat < 1 gm – rice cake, angel food cake saltine crackers, pretzels – Low saturated fat <0.5 gm ‘Facts’ messages for consumers • All foods can fit into a healthy diet – Variety – Balance – Moderation • A high fat food can be eaten, and not increase risks BUT frequency, quantity and other foods consumed influence risk Nutrition Facts Serving Size 1 cup (253g) Servings Per Container 4 1. How big is a serving? Amount Per Serving Calories 260 Calories from Fat 72 % Daily Value Total fat 8g 13% Saturated Fat 3g 17% Cholesterol 130mg 44% Sodium 1010mg 42% Total Carbohydrate 22g Dietary Fiber 9g 36% Protein 3g Calcium 35% Vitamin C 6% Iron 2. How many servings? 3. If I eat half the can, how many calories will I eat? 7% Sugars 4g Vitamin A Chili with beans 2% 30% 4. What is the % of calories from fat? 5. Is this a good source of vitamin A?