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PROCESSED FOODS & YOU
Presented by
Natasha S. Hescott
INTRODUCTION

Processed Foods

Facts about the Nutrition Facts
Label

Review

Questions

References
WHAT IS PROCESSED FOOD?

Any food taken through a series of
deliberate change to produce a specific
result before it is made available to eat.

Any food that is packaged is processed –
from apples to T.V dinners.

Some are minimally processed while others
are heavily processed.

Processed foods are available everywhere!!
WHAT IS MINIMALLY PROCESSED FOODS?

Pre-prepped foods for convenience:

Bagged fruits & vegetables – apples,
bananas, carrots, spinach

Sprouted breads - Ezekiel sprouted bread,
brown rice burrito wraps

Nut milks – almond, soy

Flours – almond, coconut

Sweeteners – stevia, honey
WHAT IS HEAVILY PROCESSED FOODS?

Are very convenience for consumption and are
readily available. See list below:

Fruits & vegetables – jellies, jams, French fries,
ketchup

Breads – bagels, pizza crust, rolls

Flours – cake mix, cookie dough, white flour

Sweeteners – white sugar, corn syrup, soft
candies

Drinks - soda, fruit flavored, instant breakfast
The Facts About
the Nutrition Facts
Label
WHAT ARE NUTRITION FACTS?

List of nutrients on
the back of a food
package

Includes: calories,
fat, carbohydrates,
protein, sodium,
vitamins, minerals &
ingredient list.
WHERE IS THE SERVING SIZE?

Located on the top of the food label

Tells you how much to eat of the
product/item

The serving size will influence the amount
of calories and other nutrients listed on the
food label
WHAT ARE CALORIES?

Measures how much “energy” you
get from a serving of food

Looking at the amount of calories
per serving can help with controlling
your weight
HOW MANY CALORIES ARE YOU EATING?

#1 - Look at the serving
size

#2 - Look at the number of
servings

In this package there are
250 calories per serving

If you ate the whole
package, how many
calories did you eat?

500 calories (because 250
x 2 = 500)
WHAT IS PERCENT DAILY VALUE?

Percent Daily Value (%DV) shows how much of a nutrient
is in one serving of the food

The %DV is the percentage of the Daily Value (the
amounts of key nutrients recommended per day for
Americans 4 years of age and older) for each nutrient in
one serving of a food
LIMIT FAT & SODIUM INTAKE


American Heart Association (per day)

Less 14 grams (<7%) of saturated fats

Less 2 grams (<1%) of trans fat

Less than 300 milligrams of cholesterol

Less than 2,300 mg sodium
Eating too much of these nutrients may lead to heart disease
WHERE CAN WE FIND TRANS-FAT?

Found in fried foods, cookies, donuts,
margarines & shortening

Look for “partially hydrogenated” on food
packages

Packages are not required to list trans-fat
if <1 gram per serving!

Eat less than 1% (2 grams) of total
calories
IMPORTANCE OF HEALTHY FATS
Our bodies require fat for energy, vitamin
absorption and protection
 We need fat in our diet and not all fats are bad!
 Here is a list of foods with healthy fats:
 Salmon
 Sardine
 Avocado
 Olive oil
 Nuts/peanut butter
 Pumpkin seeds
 Cheese (low sodium)

LIMIT SODIUM INTAKE
Did you know most Americans eat 3,400mg/day of
sodium – almost double the recommended amount!
 Ways to reduce sodium:







Cooking from scratch with fresh ingredients is better
Avoid pre-meals - frozen, canned, deli meats and
microwavable dinners
If these are chosen – look for LOW sodium options
Reduce salt when cooking and season foods with herbs
and spices instead.
Eat from home as much as possible – you can control the
amount of salt you eat.
Avoid fast food as much as possible!
SODIUM
Here are some approximate amounts of sodium in table salt:

1/4 teaspoon salt = 575 mg sodium

1/2 teaspoon salt = 1,150 mg sodium

3/4 teaspoon salt = 1,725 mg sodium

1 teaspoon salt = 2,300 mg sodium
SODIUM-RELATED TERMS

Sodium-free – Less than 5 milligrams of sodium per
serving and contains no sodium chloride

Very low sodium – 35 milligrams or less per serving

Low sodium – 140 milligrams or less per serving

Reduced (or less) sodium – At least 25 percent less
sodium per serving than the usual sodium level

Light in sodium – If sodium is reduced by at least
50 percent per serving
TYPES OF CARBOHYDRATES

Both fiber and sugar are types of
carbohydrates

High fiber (>5g/serving) can
help with digestion and lower
blood sugar

Look at the total carbohydrate
to understand how it will
impact your blood sugar
HOW MUCH PROTEIN DO YOU
NEED?

Most Americans eat lots of protein – the Recommended
Dietary Allowance (RDA) for healthy adults are 0.8
grams/kilograms per body weight


Most get it from high fat and fried foods
Choose protein products that are lean

Examples:

Skinless, white meat poultry (chicken, turkey)

Lean beef (90/10), pork chops, fish, eggs

Skim (0%) or 1%/2% milk

Low fat/fat free plain yogurt

Cheese (low sodium)

Peanut butter/nuts

Cottage cheese
KNOW YOUR VITAMINS &
MINERALS

On the Nutrition Facts Label, vitamin A, vitamin C,
calcium and iron must be included

Foods with 20% or more of the daily value is considered
high, so eat foods that contain vitamins, minerals and
fiber.
WHAT IS THE INGREDIENT
LIST?

It shows each ingredient in the food package by its common
name in descending order by weight.

The first food listed is the main ingredient.

This list is usually located below the Nutrition Facts Label.
Lets compare…

Reduced fat milk – 2%

Nonfat/skim milk
REVIEW

What are some healthier fats to eat?

What is another name for “partially hydrogenated”?

On the nutrition facts label, which foods should we limit to 5%
or less?

Which heavily processed foods should be avoided?

How can we lower salt intake?

What to look for on the Nutrition Facts Label to determine the
number of servings in a product?

How many milligram of sodium is considered “low sodium”?

Minerals, vitamins and fibers are important to the diet, what
percent daily value should we aim for?
Any Questions????
THANK YOU!
REFERENCES

American Heart Association
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCente
r/HeartSmartShopping/Reading-Food-NutritionLabels_UCM_300132_Article.jsp

http://www.heart.org/HEARTORG/Conditions/Cholesterol/Preven
tionTreatmentofHighCholesterol/Know-YourFats_UCM_305628_Article.jsp#.WAgCP_72bct

Food & Drug Administration
http://www.accessdata.fda.gov/scripts/InteractiveNutritionF
actLabel/factsheets/Whats_On_The_Nutrition_Facts_Label.pdf

https://sodiumbreakup.heart.org/how_much_sodium_should_i_
eat