reading labels

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Deciphering Those Pesky Food Labels

Crittenton October 17, 2013

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You are in the right place if…

You want to be well armed to read and interpret the important info on a nutrition label.

Intro

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• Nutrition Label• Serving Sizes• Calories• Sugars• Fats• Carbs• Na

We will cover

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BREAKING DOWN THE

LABEL

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• Is it reasonable•May have to do the math

Serving Size

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Serving Size Guide

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• Standard daily caloric intake – 1600• Avoid Trans fats• Hydrogenated• Synthetic

Calories

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• 2,300 mg• Htn• Use vinegars and spices

Sodium

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• Avoid Simple carbs • Complex carbs• Juice vs. Whole• 240g a day

Choose Carbs Wisely

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• Adding Sugar• 22 tsp acceptable• Products High in Sugar

Sugar

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Sugar has many alias’

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• Not fully absorbed• Good for blood sugar• Large amounts

Sugar Alcohols

XylitolErythritolSorbitolMannitolMaltitol

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• Feeling Full• Keeps Pipes Clean• 35-40 g daily• Add in slowly

Fiber

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•Word “Whole”•Whole Wheat•Whole Rye• Not enriched• Not bleached• 5 g or more

Whole Grains

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Better Choices

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• 46-50 • Too Much• Kidney Issues• Vegetarian options

Protein

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• Cholesterol• 300 mg/day• Need Some• 18-20 g per day

Fats

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Good Vs. Bad Fats

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INGREDIENT LIST

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• Short List• 5 or Less• Sweeteners with benefits• Beware of hidden sugars

Ingredient Tips

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• Products used for years• Begin Small• Read labels for a couple of products each trip to store• Start with just one area like sugars or fats etc.

Ingredients Change

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APPEARANCE OF HEALTHY

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Label says its healthy

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Marketing gone wrong

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• Aspartame• Artificial dyes linked

to hyperactivity• Hydrogenated oil• Synthetic Iron - toxic

Flintstone Gummies

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Produce Stickers

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Irradiation

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•What are GMOS?•Why started?• Benefits after 20 years

Genetically Modified (GMO)

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Connects GMOs with health problems,

environmental damage and violation of

farmers’ and consumers’ rights

Growing Body of Evidence

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• Grown without pesticides• 95% or more• No GMO• Seal

Certified Organic

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What Organic Means

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• Not necessarily better • Junk food is still junk food• Celiac Disease –Avoid food made in factories where wheat, barley and rye products are made.

Gluten Free

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• Not regulated• Raised close together• Afraid to venture outside

Free Range

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• No amount of fruit required• Fruit Roll Ups

Made With Real Fruit

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84,000 CHEMICALS

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You are what you eat

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• 200 deemed safe• Links to chronic health issues• Cord Blood• 44,000 articles over last 10 yrs.• You CAN impact your health and your family’s health

Dangers

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WRAP UP

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• Look at the product• Compare different brands• Bread ingredients• Cottage cheese• Processed foods

Review

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• Start Slow• Be consistent• Eat more often at home• Take your lunch• Every little bit helps

Where to go from here

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Get help from a natural health professional

Speed Up The Process

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Learn More

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• Apply up for a FREE “I Want to Be Healthy” consultation within the next 24 hours. • Sign up for my Healthy Kitchen

Makeover, Detox or other programs • Free info on FB, Blog, &

Newsletter

Ways We Can Work Together

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Jean Cornell, RN, Ph.D, CNHP

Website: JeanCornell.comEmail: Jean@JeanCornell.comPhone: (888) 217-3174

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