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GCE Topic 3 Using nutrition information on food labels to make food choices n o i s t l i e r b t a u l n d g o n o i f s n U o n o i t s a e c m i r o o h f c in d o o f e k a m to Previous Slide 1 Next Slide GCE Topic 3 Using nutrition information on food labels to make food choices The Eatwell Guide Eatwell Guide Check the label on packaged foods Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. It shows how much of what you eat overall should come from each food group. Each serving (150g) contains Energy 1046kJ 250kcal 13% Fat Saturates Sugars 3.0g 1.3g LOW LOW 4% 7% Salt 34g 0.9g HIGH 38% 15% of an adult’s reference intake Typical values (as sold) per 100g: 697kJ/ 167kcal Fr ui of a nd Potatoes d Cous Cous Whole wheat pasta Porridge Rice Lentils Tuna Plain s Beans lower salt and s ugar Chick peas Spaghetti L o w f at s o f t ch e es e n Leaince m Semi skimmed milk Crisps Eat less often and in small amounts Be an s, p Ea ulse s, fis so t more h, eg u gs, mea red rced beans t and other proteins and and fish proc per we pulses, 2 portions of sustainably ek, one esse of which is oily. Eat less d mea t Soya drink Veg O il Lower fat d sprea Plain Low fat y o g hu r t s tive rna alte nd and a t Dairy a rf we tions se lo Choo ugar op s lower Per day Source: Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern Ireland Previous Slide Limit fruit juice and/or smoothies to a total of 150ml a day. sugar Bagels Frozen peas Sauce w and salt fat, Eat at leas t5 Chopped t omatoe s Whole grain cereal ot Water, lower fat milk, sugar-free drinks including tea and coffee all count. ed s dd drate ohy sa arb les yc rch ta rs he po rtio ns Raisins 6-8 a day ith nd it a fru f o l es ty ab rie et a g v ve ta n Choose foods lower in fat, salt and sugars Choos e wh oleg rain or h Pota toes igh , br er ead fib re , ri ce ve ,p rsi as on ta s a y day ever bles a t e veg MED 2000kcal Oil & spreads Choose unsaturated oils and use in small amounts 2500kcal = ALL FOOD + ALL DRINKS © Crown copyright 2016 1 Next Slide GCE Topic 3 Using nutrition information on food labels to make food choices Making healthy food choices – the label link Food labels give information that allows the consumer to compare one food with another and make wise food choices within each food group. For example, the consumer can use labels to choose: • a ham sandwich with a higher fibre and lower salt content • a pizza with lower salt content • a cheddar cheese with lower fat content • a breakfast cereal with a higher fibre and lower sugar content. BBrarann dd? ? PPRRIICCEE?? E? STE? TAST TA ? OOrrggaannicic? Salt? Fat? Sugar? Previous Slide 2 Next Slide GCE Topic 3 Using nutrition information on food labels to make food choices Voluntary front of pack labelling 1 Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food – this is referred to as front of pack labelling. • Front of pack labelling is not mandatory (not required by law). • It is very useful for comparing similar food products at a glance. • A new UK front of pack label was launched in June 2013. • The new label is being used by all major retailers and a number of manufacturers. Colour coding for fat, saturates, sugars and salt. Amount of energy, fat, saturates, sugars and salt per portion. Previous Slide The percentage of an adult’s reference intake for each nutrient that is provided per portion of the food. 3 Next Slide GCE Topic 3 Using nutrition information on food labels to make food choices Voluntary front of pack labelling 2 • Can be provided as energy alone or energy plus fat, saturates, sugars and salt (“energy + 4”) • Can be provided –– per 100g/ml only; –– per 100g/ml and per portion –– per portion (for energy + 4). • Can include percentage reference intakes (%RIs) on a per 100g/ml and/or per portion basis. • Requires the statement ‘Reference intake of an average adult (8400kJ/2000kcal)’ where % RI information is provided on a per 100g/ml basis. • Can also include additional forms of expression, such as colour coding – red, amber and green – if they meet requirements set out in the Food Information for Consumers Regulation. • Requires energy value to be expressed both in kilojoules (kJ) and kilocalories (kcal). Previous Slide 4 Next Slide GCE Topic 3 Using nutrition information on food labels to make food choices Colour coding • Manufacturers and retailers can include colour coding on the front of pack. • The colour coding defines the green (low), amber (medium) and red (high) boundaries for fat, saturated fat, sugar and salt. • This must not mislead or confuse the consumer. • There are separate criteria for drinks per 100ml. Criteria for 100g of food Text LOW MEDIUM HIGH Colour code Green Amber Red Fat ≤3.0g/100g >3.0g to ≤17.5g/100g >17.5g/100g Saturates ≤1.5g/100g >1.5g to ≤5.0g/100g >5.0g/100g (Total) Sugars ≤5.0g/100g >5.0g and ≤22.5g/100g >22.5g/100g Salt ≤0.3g/100g >0.3g to≤1.5g/100g >1.5g/100g Previous Slide 5 Next Slide GCE Topic 3 Using nutrition information on food labels to make food choices Using colour coding on food labelling any of the foods with colour coding will have a mixture of red, amber and green. M So, when choosing between similar products, choose foods with more greens and ambers, and fewer reds, to ensure healthier choices. Red on the front of pack means the food is high in a nutrient consumers should try to cut down on in their diet. Amber means the food isn’t high or low in the nutrient, so this is an acceptable choice most of the time. Green means the food is low in that nutrient. The more greens, the healthier the choice. Previous Slide 6 Next Slide GCE Topic 3 Using nutrition information on food labels to make food choices Reference intakes (RIs) • Reference Intakes (RIs) are specific amounts of energy and key nutrients that can be consumed on a daily basis in order to maintain a healthy diet. • RI values are based on the requirement for an average female with no special dietary requirements and an assumed energy intake of 8400kJ/2000kcal. • Information on reference intakes and the contribution a nutrient makes towards a RI (expressed as a percentage) can usually be found on the back or side of packaging. • The percentage RI is sometimes repeated on the front of the pack. If so, the label needs to indicate that the RI of an average adult is 8400kJ/2000kcal. RI values for adults How to calculate % reference intakes Nutrient Reference intake Amount of Nutrient per portion X 100 Reference intake value Energy 8400kJ/2000kcal Total Fat 70g Saturates 20g Sugars 90g Salt 6g Previous Slide For example – Fat If the portion of food contains 14g fat then: 14g X 100 = 20% 70g The portion of food contains 20% of the reference intake for fat. 7 Next Slide GCE Topic 3 Using nutrition information on food labels to make food choices Fortified foods Fortified food has micronutrients (essential trace minerals and vitamins) added to it. Flour and margarine have to be fortified by law. Although it doesn’t have to be stated on the label, flour in the UK must be fortified with the following: • calcium carbonate • iron • thiamin (vitamin B1) • nicotinic acid or nicotinamide. Previous Slide 8 Next Slide