What 's in a Nutrition Label?
1) Serving Size
• First place you look• Standardized to make it easier to compare– Cups, pieces, grams, etc
• Pay Attention to Serving Size– It determines how many calories, fats, protein, etc
that you consume
2) Calories (and Calories from Fat)
• Provides a measure of how much energy you get per serving
• Help you manage your weight• Based on 2,000 calorie diet• Do you count your daily calories?• Too many calories consumed= chubster!– 400+ considered high
3) & 4) The Nutrients: How Much?Limit These Nutrients:• Americans generally eat too
many of these…• Eating too much can increase
chronic diseases like heart disease, cancers, blood pressure
Get Enough of These:• Fiber- keeps you regular (not
coffee)• Calcium- reduces risk of
osteoporosis• Fruits and Veggies- improve
health and help reduce risk of some diseases and conditions
What’s with the %?
• Daily Value (DV)– Recommended amount to consume in a day
• Based around a 2,000 calorie diet• 20% or more is high• 5% or less is considered low
Vitamins
• Vitamins- class of nutrients that contain carbon and are needed to maintain health and allow growth.
• Classified in 2 groups– Dissolve in fat– Dissolve in water
Fat Soluble Vitamins
• Fat-soluble vitamins– A, D, E, K
• Examples of foods?– A- milk, yellow & orange fruits, veggies– D- fish oils, liver, egg yolk, sunlight– E- beans, peas, nuts, whole grains, dark-green
veggies– K-spinach, kale, broccoli, produced in intestine
Water-Soluble Vitamins
• Water-Soluble Vitamins– C, B1, B2, B3
• Examples of foods? – C- citrus fruits, strawberries, peppers,
green veggies– B1- pork, liver, beans, cereals– B2- milk, meat, eggs, whole grains,
green leafy veggies, enriched breads & cereals, pasta
– B3- meat, liver, fish, peas & beans
Minerals
• More than 20 minerals are essential in small amounts
• Class of nutrients that are chemical elements for processes such as bone formation
Examples of Minerals
• Calcium- milk, dairy, tofu, green leafy veggies– Develop & maintain bones, teeth, blood clotting– Recommended daily intake is 1,300 milligrams
• 1 cup milk (8 fl oz) = 300 milligrams
• Iron- red meat, whole & enriched grains, dark green veggies, peas, beans, eggs– Production of hemoglobin
• Sodium- table salt, meats (ham), processed foods, soy sauce– Regulation of water balance in cells/tissue
Examples Minerals
• Magnesium- milk, dairy products, green leafy veggies– Bone growth, metabolism, & muscle contraction
• Potassium- meat, poultry, fish, bananas, oranges, dried fruits, green leafy veggies, peas, beans– Maintains fluid balance, transmits nerve impulses, &
muscle contraction
No Taste, No Color, No Calories• Water!!!•60% of your body is water
•Necessary for almost every function
that keeps you alive
•3 Reasons Why Important
1. Transports nutrients & oxygen
through body and gets rid of wastes
2. Provides proper environment for the
body’s chemical reactions to occur
3. Regulates body temperature
How much Water?
• 8 glasses a day!• Can come from food
– 80-90% of weight of most fruit & veggies• Caffeine- poor water sources
– Caffeine increases amount of water in urine
Dehydration:• Body loses more water than taken in• Exercising in hot weather- lose up to a quart of water!• Symptoms: thirst, dark urine, nausea, confusion, disorientation• Misconception- weight lost through dehydration is NOT fat loss
Lets Take a Look at some Labels
Rate the Breakfast Food…
Total Calories Total Fat Sat Fat Cholesterol Sodium Big Mac 540 29 10 75mg 1,040 mg
Grilled Chicken 530 17 6 95mg 1,410 mgClub
Large Fries 500 25 4 0 350mg
Med Fries 380 19 3 0 270mg
Totals for one Day 2,000 65 20 300mg 2400mg
3,500 calories = 1 pound
Deceptive Food Labels?
• http://www.cbsnews.com/stories/2009/09/06/eveningnews/main5291352.shtml