What 's in a Nutrition Label?

1
What 's in a Nutrition Label?
2
(No Transcript)
3
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

4
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

5
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

6
Whats 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

7
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

8
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

9
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

10
Minerals

• More than 20 minerals are essential in small
  amounts
• Class of nutrients that are chemical elements for
  processes such as bone formation

11
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

12
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

13
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
• Transports nutrients oxygen through body and
  gets rid of wastes
• Provides proper environment for the bodys
  chemical reactions to occur
• Regulates body temperature

14
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

15
Lets Take a Look at some Labels
16
Rate the Breakfast Food
17

• 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 mg
• Club
• 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

18
Deceptive Food Labels?

• http//www.cbsnews.com/stories/2009/09/06/eveningn
  ews/main5291352.shtml