nutrition: reading between the lines
DESCRIPTION
NUTRITION: READING BETWEEN THE LINES. Cara Karner MS, RD, LD, CDE Catherine Robinson MS, RD, LD, CDE Revised 2010. TOPICS TO DISCUSS. Food Labels Required Nutrients Daily Value Serving Sizes False Information Nutrition Health Claims on Food Labels Laws regarding claims - PowerPoint PPT PresentationTRANSCRIPT
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NUTRITION: READING BETWEEN THE
LINESCara Karner MS, RD, LD, CDE
Catherine Robinson MS, RD, LD, CDERevised 2010
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TOPICS TO DISCUSS
• Food Labels– Required Nutrients– Daily Value– Serving Sizes– False Information
• Nutrition Health Claims on Food Labels– Laws regarding claims– Definitions of common claims
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BENEFITS OF FOOD LABELS• Understand the nutrition information• Make better food choices• Improve nutritional intake• Work toward prevention of disease
-Calories for weight control-Lipid reduction for heart disease-Blood sugar control in Diabetes-Reduce blood pressure for hypertension-Avoid food intolerances and allergies
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NUTRITION FACTSServing Size: 1 oz.Servings Per Container 12Calories 14 Calories from Fat 130
% Daily ValueTotal Fat 14 g 22% Saturated Fat 2 g 9% Trans Fat 0gCholesterol 0 mg 0%Sodium 115 mg 5%Total Carbohydrate 6 g 2% Dietary Fiber 2 g 10% Sugars 1 gProtein 7 g 7%Vitamin A 0 % Vitamin C 2 %Iron 2 % Calcium 190 %% Daily Values are based on a 2,000 calorie diet
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WHAT MUST HAVE A FOOD LABEL?
• Most foods you buy at the grocery store. They do not have to have a label if they do not contain significant amounts of nutrients
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NOT REQUIRED TO HAVE LABELS
• Raw produce• Fresh fish• Restaurant foods
– unless they make a health or nutrition claim• Food served for immediate consumption• Ready to eat food prepared on site• Food shipped in bulk (not sold in bulk)• Food produced by very small businesses
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ALSO NOT REQUIRED TO HAVE LABELS
• Foods that contain no significant amount of any nutrient
• Alcohol- it is not a food, therefore does not require a food label
• Plain coffee, tea, and some spices
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WHAT IS REQUIRED ON THE LABEL?
• Serving Size• Servings per Container• Calories• Calories from Fat• Fat
– Saturated Fat– Trans fat (required January 1, 2006)
• Cholesterol
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ALSO REQUIRED
• Total Carbohydrates– Fiber– Sugar
• Protein• Ingredients
– listed by amount in the product
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REQUIRED VITAMINS AND MINERALS
• Sodium• Vitamin C• Vitamin A• Iron• Calcium
ALL OTHER NUTRIENTS ARE OPTIONAL
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NUTRITION FACTSServing Size: 1 oz.Servings Per Container 12Calories 14 Calories from Fat 130
% Daily ValueTotal Fat 14 g 22% Saturated Fat 2 g 9%Cholesterol 0 mg 0%Sodium 115 mg 5%Total Carbohydrate 6 g 2% Dietary Fiber 2 g 10% Sugars 1 gProtein 7 g 7%Vitamin A 0 % Vitamin C 2 %Iron 2 % Calcium 190 %% Daily Values are based on a 2,000 calorie diet
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SERVING SIZE• Should be the FIRST thing observed on the
label• Is up to the manufacture, now more uniform• Everything on the label is based on that
serving size• If serving size is not clear, check “servings
per container”• Many serving sizes on labels are not
realistic! (Ice cream ½ cup)
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Nutrition FactsServing Size 1 cup (236 ml)
Servings Per Container 2
Amount Per Serving
Calories: 120 Calories from Fat 45
Total Fat 5 g
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CaloriesCalories provide a measure of how much
energy you get from a serving of food.
• Calories relate to serving size listed on label• 40 calories is low• 100 calories is moderate• 400 calories or more is high
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Nutrition FactsServing Size: 1 cup (236 ml)
Servings Per Container 2
Amount Per Serving
Calories: 120 Calories from Fat 45
Total Fat 5 g
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FAT
• Total Fat content per serving is required• Saturated fat is required
– Bad, “artery clogging” fat• Trans fatty acids are required and listed
under saturated fat on the label - Bad, “artery clogging” fat• Monounsaturated and polyunsaturated fat
content is optional
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Nutrition FactsServing Size 1 cup (236 ml)
Servings Per Container 2
Amount Per Serving
Calories: 120 Calories from Fat 45
% Daily Value
Total Fat 5 g 8%
Saturated Fat 3 g 15%
Trans Fat 0 g
Cholesterol 20 mg 7%
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CARBOHYDRATES• Total Carbohydrates are required
– is important for people with diabetes– fiber and sugar grams are included in the total
carbohydrates • Total fiber is required
– does not distinguish between the types of fiber• Sugar is required
– does not distinguish between naturally occurring sugars and added sugars
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Total Sugars The American Heart Association
recommends reductions in the intake of added sugars. A prudent upper limit of
intake is half of the discretionary calorie allowance, which for most American
women is no more than 100 calories per day (25 g) and for most American men is
no more than 150 calories per day (37.5 g) from added sugars (2009).
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NUTRITION FACTSServing Size: 1 oz.Servings Per Container 12Calories 14 Calories from Fat 130
% Daily ValueTotal Fat 14 g 22% Saturated Fat 2 g 9%Cholesterol 0 mg 0%Sodium 115 mg 5%Total Carbohydrate 6 g 2% Dietary Fiber 2 g 10% Sugars 1 gProtein 7 g 7%Vitamin A 0 % Vitamin C 2 %Iron 2 % Calcium 190 %% Daily Values are based on a 2,000 calorie diet
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DAILY VALUE• Only used on food labels• All daily values for nutrients are based on a
2,000 calorie diet• Tells you what percentage of your daily
requirement for a nutrient one serving of that food would provide
• 5% DV or less is low• 20% DV or more is high
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NUTRITION FACTSServing Size: 1 oz.Servings Per Container 12Calories 14 Calories from Fat 130
Percent Daily ValueTotal Fat 14 g 22% Saturated Fat 2 g 9%Cholesterol 0 mg 0%Sodium 115 mg 5%Total Carbohydrate 6 g 2% Dietary Fiber 2 g 10% Sugars 1 gProtein 7 g 7%Vitamin A 0 % Vitamin C 2 %Iron 2 % Calcium 190 %% Daily Values are based on a 2,000 calorie diet
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Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs.
Calories: 2,000 2,500
Total Fat less than 65g 80g
Saturated Fat less than 20g 25g
Cholesterol less than 300mg 300mg
Sodium less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
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NUTRITION CLAIMS
• Regulated by the FDA• It is illegal for a manufacturer to make
definitive claims that their product can prevent or treat any disease
• May use words such as:– might– may– it is possible
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REDUCED FAT
• Must contain at least 25% or less fat than the comparison product
• Not necessarily a low fat item!• Example: 2% milk
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LOW FAT
• Must contain 3 grams or less fat per serving– Example: 1% milk
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FAT FREE
• Must contain less than .5 grams of fat per serving– Example: Skim milk
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LOW CALORIE
• Must contain less than 40 calories per serving
• If it contains less than 20 calories, then the item is “free” on an exchange meal plan
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LOW SODIUM
• Must contain 140 mg or less sodium per serving
• Daily recommendation for all adults is less than 2,400 mg. per day
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LIGHT
• May refer to either calories or color• Contains 1/3 fewer calories or half the fat of
the original product
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SUGAR FREE
• Contains less than .5 grams of sugar per serving
• Product may contain “sugar alcohols”• Does not mean the product is low in
carbohydrates, so it can still raise your blood sugar!
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WHAT ARE SUGAR ALCOHOLS?
• Type of sugar replacers (Polyols) gotten naturally from fruits and vegetables and then processed into a wide variety of foods with half the calories of sugar
• May cause gastrointestinal side effects such as gas, upset stomach, and diarrhea
• Common types (included in the ingredient list) include:– Sorbitol, Mannitol, Maltitol, Xylitol, Isomalt, Lactitol,
Hydrogenated starch hydrolysates (HSH), Erythritol
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NUTRITION FACTSServing Size: 1 oz.Servings Per Container 12Calories 14 Calories from Fat 130
% Daily ValueTotal Fat 14 g 22% Saturated Fat 2 g 9%Cholesterol 0 mg 0%Sodium 115 mg 5%Total Carbohydrate 8 g 2% Dietary Fiber 2 g 10% Sugar Alcohols 6 gProtein 7 g 7%Vitamin A 0 % Vitamin C 2 %Iron 2 % Calcium 190 %% Daily Values are based on a 2,000 calorie diet
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HOW DO I COUNT SUGAR ALCOHOLS?
• Divide the grams of sugar alcohols by 2• Subtract these grams from the total
carbohydrate grams
– May still be a high carbohydrate item!
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NO SUGAR ADDED
• The manufacturer did not add sugar to the product
• The product may contain naturally occurring sugar grams
• Does not always indicate a low sugar item
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HIGH IN FIBER
• Contains 20% or more of the DV for fiber• Product has at least 5 grams of fiber per
serving• Healthy goal is at least 25 grams of fiber
per day (increase liquids to 6-8 cups/day)
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GOOD SOURCE OF ….
• Contains 10-19% of the Daily Value for that nutrient– Example: Peanuts are a good source of
vitamin E
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HIGH IN ….
• Contains 20% or more of the Daily Value for that nutrient
• Better than “A Good Source of….” – Example: Carrots are high in vitamin A
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LEAN
• Describes meat or poultry, per 100 grams• Item contains less than 10 grams fat, less
than 4.5 grams of saturated fat, and less than 95 mg. cholesterol per serving
• Does not always indicate a low-fat item!
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RECENT PROBLEMS WITH LABELS
• Incorrect Information– Example: Big Daddy’s ice cream (had triple the
calories, double the carbohydrates, and more fat than the label claimed)
• Information doesn’t have to be 100% accurate
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Health Claims
• Calcium and Osteoporosis• Sodium and Hypertension• Dietary saturated fat, cholesterol and risk of heart
disease• Fiber-containing grain products, fruits, and
vegetables and cancer• Fruits, vegetables, grain products that contain
fiber, particularly soluble fiber, and risk of heart disease
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Health Claims
• Fruits and vegetables and cancer• Folate and neural tube birth defects• Dietary sugar alcohol and dental cavities• Dietary soluble fiber, such as found in
whole oats and psyllium seed husk, and coronary heart disease
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Health Claims
• Heart Disease and Fats – food must be low in fat, saturated fat, and cholesterol
• Blood Pressure and Sodium – food must be low in sodium
• Heart Disease – a fruit, vegetable or grain product low in fat, saturated fat and cholesterol, that contains at least .6 gram soluble fiber, without fortification, per serving
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SUMMARY
• Never assume you know what you are eating unless you read the label
• Always check serving size on the label• People with diabetes need to focus on total
carbohydrates, NOT sugar• BEST Nutritional Advice:
– Eat a variety of foods!
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ANY QUESTIONS?
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We Can Help!
– For additional information or questions, contact the Health Education Department at Florida Health Care Plans
– To set up an appointment with a registered dietitian call (386) 676-7133