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Programming notesLearn how to Lower Your Cholesterol Without Statin Drugs Reading Labels 1 28 Part 2 -‐ Reading Food Labels and Making the Best Choice

Let’s get this out of the way right now: Your goal is to prevent or reverse coronary artery disease and you definitely do not want to eat a lot of foods that require packaging or labels! Picture your refrigerator full of green kale, yellow lemons, red apples, and a rainbow array of fresh fruits and vegetables, and your pantry brimming with whole grains and red, yellow, orange, black, white, and brown legumes, potatoes, sweet potatoes, and a sampling of nuts and seeds. Yum! Most of these items can be purchased without packaging (unless the package just functions to hold a single ingredient, like raisins or beans), because they are intact, whole natural foods … and we want these to comprise the bulk of our diet.

Sync graphic entry with narration – like a Stephen Colbert animation until entire screen is taken up with food pics. Add sound effect with each entry. 1.  Radish 2.  Grains 3.  Fruit 4.  Nuts 5.  Cabbage 6.  Potatoes 7.  Veggies 8.  Spinach 9.  Beans 10.  Kale, etc

https://pixabay.com/en/refrigerator-fridge-cooling-cold-158634/ http://www.forksoverknives.com/reading-food-packages-and-nutrition-labels-four-tips-for-savvy-shopping/

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Key Point: Don’t eat a lot of foods that require packaging or labels!

1. Focus on foods without labels.

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Programming notesLearn how to Lower Your Cholesterol Without Statin Drugs Reading labels 2 29

However, there are a variety of prepared and lightly processed foods that make eating a whole food, plant-based diet a lot easier to maintain—for example, whole-grain products like crackers, wraps, and pizza crusts; canned products like beans, tomato paste, and tomato sauce; boxed products like plant milks, and of course frozen fruits and vegetables.

2. Minimally Processed Foods are Great in a Pinch!

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Prepared and lightly processed foods can same time! •  Whole-grain crackers, wraps, and pizza crusts •  Canned beans, tomato paste, tomato sauce •  Boxed products like plant milks •  Frozen fruits and vegetables

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Even though you will strive to make your food consumption primarily composed of whole and fresh food, you’ll need to buy something in a package at some point. Stick to minimally processed choices that follow these guidelines: •  Less than 20% of calories from fat Take a look at the total calories and the calories from fat. Aim for the fat calories to be 20% of total calories or less (so that’s fat calories/total calories < 0.20). To figure out what percentage of calories come from fat, divide the calories from fat by the total calories per serving and multiply the result by 100. Doing this calculation will steer you towards foods that have little to no added fats and oils.

3. Follow these guidelines for minimally processed foods.

Read the labels and follow these guidelines for best choices on minimally processed foods: •  Less than 20% of calories from fat

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No trans fat, cholesterol, added oil or added sugar - Make sure there are no saturated fats, hydrogenated fats, or tropical oils in the ingredient list. Next, note cholesterol. Plants food don’t contain cholesterol, so if you see anything greater than “0” next to cholesterol, that’s a clue to reread the ingredient list and check for hidden animal products. Also watch out for sugars and other caloric sweeteners that don’t say “sugar” but in fact are, such as corn syrup, rice and maple syrup, molasses, honey, malted barley, barley malt, or any term that ends in “ol,” such as sorbitol or maltitol, or “ose,” such as dextrose or fructose. Remember that whole plant foods will contain some naturally occurring sugar, but if the total sugars number is approaching the total carbohydrates, that’s another clue to reread the ingredient list.


Read the labels and follow these guidelines for best choices on minimally processed foods: •  Less than 20% of calories from fat •  No trans fat, cholesterol, added oil or

added sugar

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Programming notesLearn how to Lower Your Cholesterol Without Statin Drugs Learn how to Lower Your Cholesterol Without Statin Drugs Reading labels 5 32


Read the labels and follow these guidelines for best choices on minimally processed foods: •  Less than 20% of calories from fat •  No trans fat, cholesterol, added oil or

added sugar •  2-3 grams per serving of fiber •  Intact (whole) grains •  Less sodium than the number of calories

per serving

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•  2-3 grams per serving of fiber •  Intact (whole) grains – Don’t fall for any promises that a flour is made from whole grains unless the ingredient listed is “100%

whole wheat flour” or “100% whole grain spelt flour,” or the like. •  Less sodium than the number of calories per serving The USDA has set 2,300 mg as the upper safe limit. If you cook for yourself and only add salt at the table rather than in the cooking process, you’ll likely stay in the limit. But if you eat any packaged or prepared foods, keeping to the 2,300 mg limit (or better yet, 1,500 mg) is only possible by eating foods that contain very little to no added sodium. A handy trick is to make sure the milligrams of sodium don’t exceed the calories per serving.

Recipe Return

Learners who make incorrect choices in the Part 3 activity. The pink “recipe return” button toggles the learner back to the recipe shopping activity that they were sent from. Learners can also click “learn more” to investigate each item in more detail.

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Programming notesLearn how to Lower Your Cholesterol Without Statin Drugs 33 Reading labels 6

Here’s some samples of minimally processed foods that fit the guidelines:

https://happyherbivore.com/2013/05/oil-free-vegan-brands-products-list/

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Let’s check your understanding of the guidelines for minimally processed foods. Which one of the foods would be the healthiest choice? Click the box below the picture

Knowledge Check

Product sample 2

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I’m done.

Check my answer.

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4. More Tips for Reading Food Labels

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•  Pay attention to the ingredients and their order

•  Watch this 9 minute clip on “Health Food” vs. Healthy Food.

Read the ingredient list. Reading the ingredient list is key. Aim for shorter ingredient lists with recognizable ingredients. Ingredients are listed in order of their proportion in the food, with the most common ingredients listed first. Don’t believe anything you read on the front of a package. Food packages tend to be plastered with bold, exciting, and mostly meaningless, unregulated assertions. Never believe anything your read on the front of the package. The Food and Drug Admnistration (FDA) is the regulatory body that sets the standards for health claims on food packages and labels. Howeve the FDA’s ability to regulate unfounded claims is severely limited.

https://www.youtube.com/watch?v=yd9XnyNGXGs

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Programming notesLearn how to Lower Your Cholesterol Without Statin Drugs 36

End of Part 2 Reading Food Labels and Making the Best Choice

Congratulations! You’ve completed Part 2.

Part 2 Reading food labels and making

the best

Part 3 Let’s go shopping and cook

some lunch.

Part 1 How to make healthy choices at

the supermarket.

Extended Learning Links: •  Article on making sense of food labels •  Quick Tip Guide for a Healthy Heart •  How To Read A Food Label The Right Way

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Reading Labels 9

Congratulations! You’ve completed Part 2. You can click back through the course to view any “Learn More” links you may have missed. Have a healthy snack, a refreshing break and we’ll see you back for Part 3 of the course. This is where you put your learning together and start shopping and cooking a delicious lunch recipe.

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