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Nutrition Labelling and Prevention of Heart Diseases Heart Diseases Have been one of the top killers in HK Maintain healthy body weight, normal blood pressure and blood cholesterol level are important in managing heart diseases. Adopt “3 Low, 1 High” healthy eating principle; that is low fat, low sodium (or salt), low sugars and high fibre. 2 Fats and Heart Diseases Two major types of cholesterol in our body – 1. Low Density Lipoprotein (LDL) cholesterol (“bad” cholesterol) 2. High Density Lipoprotein (HDL) cholesterol (“good” cholesterol) High “bad” cholesterol and/or low “good” cholesterol in blood increase the risk of developing heart diseases 3 Fats and Heart Diseases Both saturated fat and trans fat raise the “bad” cholesterol level in blood. Trans fat also lowers the level of “good” cholesterol in blood. Monounsaturated fat and polyunsaturated fat do not raise the “bad” cholesterol level. But, eating too much of these fats may also lead to excessive energy intake which, in turn, increase the risk of overweight and obesity. 4 How Much Fat Do We Need? Based on a 2000-kcal diet Total fat ≤ 60g Saturated fat ≤ 20g Trans fat ≤ 2.2g 5 Preventing Heart Diseases Follow “3 Low, 1 High” dietary principle. Choose food with lower combined amount of saturated fat and trans fat Increase dietary fibre intake (Min. 25g/day) Limit dietary cholesterol intake (300mg/day for heart diseases prevention; 200mg/day for individuals with heart disease) 6 Preventing Heart Diseases and Nutrition Labelling Using nutrition label can help us to find out the saturated fat and trans fat contents of food products. 7 Read and Use Nutrition Labels Examples of Recommended Format of Nutrition Label Tabular format 1 7 9 Examples of Recommended Format of Nutrition Label Linear format (for small packages with total surface area of less than 200 cm2) 10 Required Nutrients on Nutrition Labels 1+7 (energy plus seven nutrients specified for labelling) – i.e. energy, protein, total fat, saturated fat, trans fat, carbohydrates, sugars and sodium. Nutrient(s) involved in nutrition claim(s) (when the nutrition claim is on any type of fat, the amount of cholesterol must be declared as well). For other nutrients, declaration is voluntary 11 Making Use of Nutrition Label Consumers can: Compare the nutritional content among different foods for a healthier choice, e.g. choose food that is lower in fat, sodium (or salt) and sugars Understand the nutritional content of food and estimate their contribution to the overall diet To meet individual’s dietary needs 12 Three Simple Steps to Read Nutrition Label Three Simple Steps to Read Nutrition Label Step 1 Take note of the reference amount of food being used in the nutrition label Step 2 Read the energy and nutrient content together with the reference amount Step 3 Refer to the percentage Nutrient Reference Value (%NRV), if available, to see if the food contains a lot or a little of energy or a nutrient in the food 14 Step 1: Take note of the reference amount of food being used in the nutrition label Expressed as per 100 g (or per 100 mL) of food 15 Step 1: Take note of the reference amount of food being used in the nutrition label Expressed as per serving (the serving size (in g or mL) and the no. of servings must be specified on the package) 16 Step 1: Take note of the reference amount of food being used in the nutrition label Expressed as per package (if the package contains only a single serving ) 17 Step 2: Read the energy and nutrient content together with the reference amount A) Use nutrition label to compare between products B) Use nutrition label to calculate the amount of energy and nutrients you get from food 18 Step 2A: Use nutrition label to compare between products Products with nutritional content expresssed in the SAME reference amount (Partial) Nutrition label of Brand A biscuit (Partial) Nutrition label of Brand C biscuit If reference amount is the SAME, you CAN COMPARE between the products DIRECTLY 19 Step 2A: Use nutrition label to compare between products Products with nutritional content expresssed in DIFFERENT reference amounts (Partial) Nutrition label of Brand A biscuit (Partial) Nutrition label of Brand D biscuit If reference amounts are DIFFERENT, you CANNOT COMPARE between the products DIRECTLY 20 Step 2A: Use nutrition label to compare between products Products with nutritional content expresssed in DIFFERENT reference amounts 21 Step 2B: Use nutrition label to calculate the amount of energy and nutrients you get from food The more you eat, the more you get If you eat 1 serving of biscuit Get 8 g of fat, 3.5 g of saturated fat If you eat 2 servings of biscuit Get 16 g of fat, 7 g of saturated fat 22 Step 2B: Use nutrition label to calculate the amount of energy and nutrients you get from food Energy and nutrient content expressed as per 100 g/mL 23 Step 3: Refer to the percentage Nutrient Reference Value (%NRV), if available, to see if the food contains a lot or a little of energy or a nutrient in the food %NRV is usually on a scale from 0% to 100%. 24 Step 3: Refer to the percentage Nutrient Reference Value (%NRV), if available, to see if the food contains a lot or a little of energy or a nutrient in the food For nutrients that needed to limit their intake E.g. total fat, saturated fat, sodium and sugars Look for foods that have lower %NRV Get enough of nutrients that are good for health E.g. dietary fibre Look for foods that have higher %NRV 25 Use Nutrition Label to Choose Healthy Food 27 Principles of Healthy Eating Choose a variety of food and eat cereals as the largest portion of food in every meal. Eat a lot of vegetables and fruit. Reduce the consumption of foodstuffs with high salt, fat and sugar content as well as those which are preserved. A daily fluid intake of 6 to 8 glasses (including clear soup, fruit juice and tea). Take meals regularly and in adequate amounts. (Source of information: Department of Health) 28 Nutrition Labelling is a Useful Tool for Practising Healthy Eating Nutrition label and nutrition claim can help consumers choose healthier food in accordance with healthy eating principles and the Food Pyramid, e.g. Choose biscuits lower in fat and sodium (or salt) Choose dairy products lower in fat Choose beverages lower in sugars 29 How to Choose Prepackaged Food to Prevent Heart Diseases? Preventing Heart Diseases – Choosing Prepackaged Foods 1. Take note of relevant nutrition claim as a quick screening tool; and 2. Take three simple steps to read nutrition label 31 Preventing Heart Diseases – Choosing Prepackaged Foods Choose foods with lower saturated fat, trans fat and sodium levels. For those who requires weight maintenance, choose foods with lower energy, total fat and sugars contents Nutrition claim only gives a rough idea about the content of a particular nutrient, one should not make a food choice solely on the basis of a nutrition claim. In order to eat healthily, we should take note of other nutrients as well. For example, when buying a product with a “low cholesterol” claim, one should take note of the content of sodium and other nutrients. 32 Preventing Heart Diseases – Choosing Prepackaged Foods Nutrient content claims on fat, saturated fat, trans fat and cholesterol are classified into “Free” and “Low” claims Specific Conditions of Nutrient Content Claims Claim: Free; No; Zero; Without; Does not contain Claim: Low; Little; Low source; Few; Contains a small amount of Meaning of Claim : Insignificant amount of a particular nutrient found in the food Meaning of Claim : A small amount of nutrient found in the food Example: Saturated fat free (Sum of saturated fat and trans fat is not more than 0.1g per 100g/mL of food) Example: Low fat (Contain not more than 3g of fat per 100g of solid food; or Contain not more than 1.5g of 33 fat per 100mL of liquid food) Preventing Heart Diseases – Choosing Prepackaged Foods Three Simple Steps to Read Nutrition Label Step 1 Take note of the reference amount of food being used in the nutrition label Step 2 Read and compare the nutritional content Step 3 Refer to the percentage Nutrient Reference Value (%NRV) (If available) 34 Preventing Heart Diseases – Choosing Prepackaged Foods (Example 1) 35 Preventing Heart Diseases – Choosing Prepackaged Foods (Example 2) Corn Flakes C Corn Flakes D 36 Preventing Heart Diseases – Choosing Prepackaged Foods (Example 3) Soup E Soup F 37 ENDS