Gut Buster Challenge-3 “The gift for you!” WELCOME!!!! GBC-3 Food Labels and Portion Control Presenter: Kevin Burns Personal Trainer.

Gut Buster Challenge-3Gut Buster Challenge-3“The gift for you!”“The gift for you!”

WELCOME!!!!WELCOME!!!!GBC-3 Food Labels and Portion ControlGBC-3 Food Labels and Portion Control

Presenter:Presenter:

Kevin BurnsKevin BurnsPersonal TrainerPersonal Trainer


The information contained in this presentation is The information contained in this presentation is NOT to be taken as a diet plan or instruction as to NOT to be taken as a diet plan or instruction as to

your daily intake of food and beverage. This your daily intake of food and beverage. This information should be taken only as that, information should be taken only as that,

information. This presentation has not been information. This presentation has not been reviewed by any practicing medical/health care reviewed by any practicing medical/health care

professional. If, at any time, you have any personal professional. If, at any time, you have any personal questions about daily intake, regimented diet plan, questions about daily intake, regimented diet plan, calorie intake, or anything diet related you should calorie intake, or anything diet related you should

seek the assistance of a trained professional.seek the assistance of a trained professional.



Nutrition Labeling & EducationAct (NLEA) of 1990

• Required nutrition labeling for most foods by 1994– Exceptions: meat, poultry, seafood, bulk foods,

deli items• Authorized use of nutrient content claims and FDA

approved health claims.• Purpose:

– to make it easier for consumers to plan healthy diets.

• FDA rule on trans fats (2003):– Required trans fat labeling on January 1, 2006


Trends in Food Label Use: 1994 1995 2002

To help in meal planning 34% 36% 32%

To see if food is high/low in fat, 77% 83% 67%calories, salt, etc.

To figure out how much to eat. 34% 40% 35%

Number who read the food label 70% 69% 69%often or sometimes?



Serving Size: First thing to look at

All information below is accurate using this number.

This is how many servings are in the entire package/product. If you consume the entire package, the nutritional information must be multiplied by this number.


Thirsty??

Amount per Serving

% Daily Valu

e *

Total Fat 0g

0%

Saturated Fat 0g

0%

Monounsaturated Fat 0g

Polyunsaturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 75mg

3%

Potassium 0mg

0%

Total Carbohydrate 65g

22%

Dietary Fiber 0g

0%

Sugars 65g

Protein 0g

0%

Coke

Label Serving Size Actual Size

Serving Size 8 oz 20 oz (2.5 servings per

container)

Sugar Almost 7 tsp 16 tsp

Carbohydrate 27 67.5

Calories 100 250


PamPam ParkayParkay

Serving Serving SizeSize

1/3 second Spray 1/3 second Spray (3 seconds)(3 seconds)

1 Pumps 1 Pumps (5)(5)

CaloriesCalories 0 0 (21)(21) 1 1 (5)(5)

FatFat 0g 0g (<3g)(<3g) 0 0 (<1g)(<1g)


Calories• Number of servings eaten determines actualnumber of calories

General Guide to Calories– 40 Calories is low– 100 Calories is moderate– 400 Calories or more is high

Meals and main dishes: < 120 calories per 100 grams


Fat/Cholesterol

• Type and amount of fat important

• Goals:– 25-35% of total calories from fat– < 7% of total calories from saturated fat– Limit trans fats (< 1%)– < 300 mg cholesterol• < 200 mg if LDL-cholesterol is > 100 mg/dl

Palm Oil

It does not have to undergo hydrogenation, hence does not contain

undesirable trans fatty acids.


LabelsFat/Cholesterol

• Trans fats-Worst Kind!!!– Not required if total fat is < 0.5 g per serving– If < 0.5 g per serving, can list as 0 g

• Cannot make a cholesterol claim if food has2 g saturated fat per serving

• Goals per 100 grams of product– < 3 g total fat and < 30% calories from fat– < 1 g saturated fat and < 10% calories from sat fat– < 20 mg cholesterol


Total Fat (g)Total Fat (g) Fat ServingsFat Servings

0-20-2 FreeFree

33 .5.5

4-64-6 11

7-87-8 1.51.5

9-119-11 22

12-1312-13 2.52.5

14-1614-16 33

17-1817-18 3.53.5

19-2119-21 44

Label Reading- Fat


Comparison of Butter/Margarines (1 Tbsp)

ButterButter Stick Stick Marg.Marg.

Tub Tub Marg.Marg.

Smart Smart BalanceBalance

BencolBencol

CaloriesCalories 100100 100100 6060 8080 7070

FatFat 11 g11 g 11 g11 g 7 g7 g 9 g9 g 8 g8 g

Sat FatSat Fat 7 g7 g 2 g2 g 1 g1 g 2.5 g2.5 g 1 g1 g

Trans FatTrans Fat 0 g0 g 3 g3 g 0 g0 g 0 g0 g 0 g0 g

CholesterolCholesterol 30 mg30 mg 0 mg0 mg 0 mg0 mg 0 mg0 mg 0 mg0 mg


Sodium

High sodium diet linked to high blood pressure

• Recommendations (American Heart Association)< 2300 mg (most adults)< 1500 mg (middle age, older adults, African

Americans and those with hypertension)• Goals:

<200 mg for every 100 calories

Low sodium labeling: < 140 mg per 100 grams of food


• Combination of:– Dietary Fiber (Soluble and Insoluble)– Sugars (naturally occurring and added)– Sugar Alcohols– Other Carbohydrate (difference between total carbohydrate and sum total of dietary fiber, sugars,sugar alcohol if declared)

Total Carbohydrates


Carb. (g)Carb. (g) Carb. ServingsCarb. Servings

0-50-5 FreeFree

6-106-10 .5.5

11-2011-20 11

21-2521-25 1.51.5

26-3526-35 22

36-3936-39 2.52.5

40-4940-49 33

50-5450-54 3.53.5

55-6455-64 44

Label Reading - Carbohydrates


Fiber• High fiber diet linked to decreased risk ofdiabetes, heart disease and cancer, relief fromconstipation, weight control

• Good source: 3 or more grams per serving

• 2 Types-

– Soluble (cholesterol lowering)• Beans, oatmeal, barley, broccoli, citrus fruits, oat bran

– Insoluble (helps with constipation)• Fruit, vegetable skins, outer coating of wheat kernels


Getting the Recommended Fiber• Choose:

– 5 or more servings of fruits and veggies daily– More dried beans, peas, and legumes– Breads, crackers, cereals with

• 3 or more grams of fiber per serving AND• “whole wheat” or “whole grain” as first ingredient.


Whole Grains• Foods made from the entire grain seed,

consisting of bran, germ and endosperm

• Provides vitamin E, B-vitamins, magnesium,iron, selenium and some fiber.

• Doesn’t always = high fiber• Sources

– “Whole” wheat, rye, cornmeal, barley– Bulgur (cracked wheat), buckwheat, oatmeal– Corn (popcorn), brown and wild rice– Amaranth, millet, quinoa, sorghum


Whole Grains• FDA has not defined any claims re: whole grains

– Whole grain doesn’t always equal 100% whole grain– Whole grain doesn’t always = high fiber

• Can label:– How much whole grains are in their products(10 g of whole grains or 100% whole grain)

– Health claim re: whole grains and heart disease.• must have all portions of grain kernel• 51% of whole-grain ingredients by weight• meet fat, sat fat and cholesterol restrictions


Sugars• Includes naturally occurringand added sugars

• Best to look at total carbohydrate and usecommon sense

• Labeling

– “No Added Sugars” and “Without Added Sugars”are allowed if no sugar or sugar-containingingredient is added during processing

– “Unsweetened” and “No Added Sweetener”remain as factual statements

– Does not include sugar alcohols


Ingredient List• Items are listed in descendingorder by weight

• Other words for fat:– oil, hydrogenated, shortening

• Other words for sugar:– sucrose, fructose, lactose, dextrose, honey,juice concentrate, corn syrup, molasses– Any sugar alcohol


• Based on 2000 calorie diet.– Should total 100% for the day

• No value for trans fat, sugars or protein

• General rule:– > 20% DV is high– 10-19% if good source– < 5% DV is low

• Helpful for sodium,cholesterol, vitamin/minerals

% Daily Value


Excess Calories? Excess Sugar? Excess Carbs? Excess Fat? Excess Sodium? Saturated Fat? Excess Cholesterol?

THEY ALL LEAD TO OBESITY, HEALTH COMPLICATIONS, AND INCREASED MORTALITY RATE


To Success


MODERATION


Questions and Answer time!!Questions and Answer time!!

RAISE YOUR HANDRAISE YOUR HAND

Gut Buster Challenge-3 “The gift for you!” WELCOME!!!! GBC-3 Food Labels and Portion Control Presenter: Kevin Burns Personal Trainer.

Documents

g trans fat

g polyunsaturated fat

g monounsaturated fat

g saturated fat

g sugars

g protein

g cholesterol

gtotal fat