Good Nutrition. Quantity and Quality Matter Which is most nutritious? a. 100% pure orange juice (OJ) b.Fresh, whole oranges c. Vitamin/mineral fortified.

Good Nutrition

Good Nutrition

Quantity and Quality Matter

Which is most nutritious?

a. 100% pure orange juice (OJ)b. Fresh, whole orangesc. Vitamin/mineral fortified orange drinkd. 100% pure OJ with pulp addede. They are all about the same.

Which is most nutritious?

a. 100% pure orange juice (OJ)b. Fresh, whole oranges c. Vitamin/mineral fortified orange drinkd. 100% pure OJ with pulp addede. They are all about the same.

Why?

Tools to Gauge QualityQuality

Nutrient Density (ND) nutrients/calorie

Calorie Density (CD) calories/gram food

Empty Calories (EC) no nutrients/calorie

(40g portion) Cal Prot Fiber Vit MinAlmonds 210 7.6 4.1 + +

Green Beans 15 0.25 1.2 + + Sugar 150 --- --- --- ---

Evaluating Nutrient Quality

Nutrient Density—Calorie Density—Empty Calories

(40g portion) Cal Prot Fiber Vit MinAlmonds 210 7.6 4.1 + +

Green Beans 15 0.25 1.2 + + Sugar 150 --- --- --- ---

Evaluating Nutrient Quality

ND/CD

ND

EC

Nutrient Density—Calorie Density—Empty Calories

Tools to Gauge Quantity…Objective #1 Technical toolRDA

Recommended Dietary Allowance

Goal >67%/day

#1 Lay person tool % Daily Value (DV)

Used on food labels

Goal ~100%/day

<5% low/serving

>20% high/serving

Tools to Guage Quantity-Subjective

Learn to trust your appetite

Follow urine color and weight change

Food logging apps….My Fitness Pal, etc.

Deciphering Food Labels

Purpose of Product Labeling

Intended Purpose Inform consumer

Manufacturer’s Purpose???

Purpose Make a sale

Caveat Emptor! Buyer Beware! 1990 Nutrition Labeling and Education Act

Goal: provide consumer accurate food infoNot perfect Laws change to improve consumer

protectionLabels changed to work around the laws : (

What’s reliable on a food label?

Two parts are your friend! Nutrition Facts panel Ingredient list Be skeptical of ALL other label info

Consider it to be advertising

Overview: current Facts Panel

5% DV or less is low20% DV or less is high

Start here

Limit these

Get enough of these

Footnote

Macaroni and Cheese

Learn from the ListINGREDIENTS: Milled corn, sugar, enriched flour {wheat flour, reduced iron, niacinamide (vit B3), riboflavin (vit B2), thiamine hydrochloride (vit B1) and folate}, corn syrup, molasses, salt, partially hydrogenated vegetable oil (one or more of the following oils; coconut, cottonseed or soybean oil), sodium ascorbate and ascorbic acid (vit C), niacinamide, zinc oxide , BHT (preservative), annato, folic acid, vitamin D and B-12.

Learn from the ListINGREDIENTS: Milled corn, sugar, enriched flour {wheat flour, reduced iron, niacinamide (vit B3), riboflavin (vit B2), thiamine hydrochloride (vit B1) and folate}, corn syrup, molasses, salt, partially hydrogenated vegetable oil (one or more of the following oils; coconut, cottonseed or soybean oil), sodium ascorbate and ascorbic acid (vit C), niacinamide, zinc oxide , BHT (preservative), annato, folic acid, vitamin D and B-12. Listed High to Low by weight

Sugar SplittingINGREDIENTS: Milled corn, sugar, enriched flour {wheat flour, reduced iron, niacinamide (vit B3), riboflavin (vit B2), thiamine hydrochloride (vit B1) and folate}, corn syrup, molasses, salt, partially hydrogenated vegetable oil (one or more of the following oils; coconut, cottonseed or soybean oil), sodium ascorbate and ascorbic acid (vit C), niacinamide, zinc oxide , BHT (preservative), annato, folic acid, vit D and B-12.

Sugar SplittingINGREDIENTS: Milled corn, sugar, enriched flour {wheat flour, reduced iron, niacinamide (vit B3), riboflavin (vit B2), thiamine hydrochloride (vit B1) and folate}, corn syrup, molasses, salt, partially hydrogenated vegetable oil (one or more of the following oils; coconut, cottonseed or soybean oil), sodium ascorbate and ascorbic acid (vit C), niacinamide, zinc oxide , BHT (preservative), annato, folic acid, vit D and B-12.

Aresugars

natural or

added?

Most common additivesINGREDIENTS: Milled corn, sugar, enriched flour {wheat flour, reduced iron, niacinamide (vit B3), riboflavin (vit B2), thiamine hydrochloride (vit B1) and folate}, corn syrup, molasses, salt, partially hydrogenated vegetable oil (one or more of the following oils; coconut, cottonseed or soybean oil), sodium ascorbate and ascorbic acid (vit C), niacinamide, zinc oxide , BHT (preservative), annato, folic acid, vit D and B-12.

Partial HydrogenationINGREDIENTS: Milled corn, sugar, enriched flour {wheat flour, reduced iron, niacinamide (vit B3) , riboflavin (vit B2), thiamine hydrochloride (vit B1) and folate}, corn syrup, molasses, salt, partially hydrogenated vegetable oil (one or more of the following oils coconut, cottonseed or soybean oil), sodium ascorbate and ascorbic acid (vit C), niacinamide, zinc oxide , BHT (preservative), annato, folic acid, vitamin D and B-12.

Trans fat….where?INGREDIENTS: Milled corn, sugar, enriched flour {wheat flour, reduced iron, niacinamide (vit B3) , riboflavin (vit B2), thiamine hydrochloride (vit B1) and folate}, corn syrup, molasses, salt, partially hydrogenated vegetable oil (one or more of the following oils coconut, cottonseed or soybean oil), sodium ascorbate and ascorbic acid (vit C), niacinamide, zinc oxide , BHT (preservative), annato, folic acid, vitamin D and B-12.

What does enriched mean?INGREDIENTS: Milled corn, sugar, enriched flour {wheat flour, reduced iron, niacinamide (vit B3) , riboflavin (vit B2), thiamine hydrochloride (vit B1) and folate}, corn syrup, molasses, salt, partially hydrogenated vegetable oil (one or more of the following oils; coconut, cottonseed or soybean oil), sodium ascorbate and ascorbic acid (vit C), niacinamide, zinc oxide , BHT (preservative), annato, folic acid, vit D and B-12.

What does enriched mean?INGREDIENTS: Milled corn, sugar, enriched flour {wheat flour, reduced iron, niacinamide (vit B3, riboflavin (vit B2), thiamine hydrochloride (vit B1) and folate}, corn syrup, molasses, salt, partially hydrogenated vegetable oil (one or more of the following oils; coconut, cottonseed or soybean oil), sodium ascorbate and ascorbic acid (vit C), niacinamide, zinc oxide , BHT (preservative), annato, folic acid, vit D and B-12.

‘Enriched’?

whole grain nutrient loss (i.e.vit, min, fiber, etc.)

heavily processed grain

add back some of lost nutrients

‘enriched’ grain

Think depleted!

‘Enriched’: A red flag for ‘processed’Generally enriched foods are not top tier, nutrient dense (ND) foods

Bring in the fortifications!

Red flag for ‘highly processed’

1+ nutrient added

Most foods can be fortified