NEWtrition Webinar, Week 7 Elizabeth Prebish Registered Dietitian, Licensed Dietitian/Nutritionist.

NEWtritionWebinar, Week 7

Elizabeth PrebishRegistered Dietitian, Licensed

Dietitian/Nutritionist

Objectives

Food Ingredients

Food Labels

Kitchen Clean-Out

Ingredients to Watch Out For

Aspartame

Excitotoxin

Found in “Diet” items

An artificial sweetener-- this includes Equal, Sweet n’ Low, and Splenda.

Artificial sweeteners vs “real” white cane sugar

Migraines, abnormal neural development, reproductive disorders, learning disorders in children, memory loss, Alzheimer’s

Monosodium Glutamate

Flavor enhancer

Processed Foods

Excitotoxin

Can be listed on food labels as MSG, Hydrolyzed Protein, Sodium Caseinate, Yeast extract, Yeast nutrient, Autolyzed yeast, Textured Protein, Calcium Caseinate, Artificial Flavoring, Yeast food.

“Hydrolyzed”

Also referred to as Hydrogenated

These are other terms for Trans Fat

Be aware, even if food label says “0 g trans fat”

Used for prolonged shelf life

Worse than saturated fat

Raise LDL cholesterol and LOWER HDL

Food Dyes

Chemical dyes

Children’s foods

Used to increase aesthetic appearance of the food

Many findings associating with inability to concentrate, especially in children.

Corn Syrup

High Fructose Corn Syrup

Found in processed foods

Genetically Modified sweetener

Increases inflammation

Be careful in the bread aisle!

“Natural”

No criteria for the use of this term

Natural vs Organic

To determine if a product truly is “natural”, it’s important to read the ingredient label.

A better indicator of a natural product would be if it is labeled organic or GMO-free

GMOs

Genetically Modified Organisms

Corn, soy, and wheat are the most modified foods.

Vegetable oils

“Modified food starch”

Reading Food Labels

Food Label Reading Tips

Always consider the ingredient list a priority over the numbers on the food label.

When reviewing sodium intake, keep in mind it’s not good to surpass 2400 mg/day, especially if you are at risk for high blood pressure.

When you view the “fats”, ask yourself what type of fats are likely used in the product.

Food Label Reading Tips

When viewing the total amount of calories, ask yourself whether you are getting many nutrients from those calories or if many are “empty calories.”

Don’t forget to keep in mind the serving size.

Beware of saturated and trans fats.

Do the carbohydrates include fiber?

Kitchen Clean-Outs

Replacement Items

Get Rid Of:Instead,

Choose:

Sweet N’ Low,

Equal, and

Splenda

Stevia, *Truvia

Margarine Earth Balance

Diet Coke (or

other soda)Zevia

Replacement Items

Get Rid Of: Instead, Choose:

Cheese

PopcornSkinny Pop

Wonder

BreadEzekiel Bread

Chips Ahoy

CookiesKashi Cookies

Summary

Recognizing potentially harmful ingredients

Reading food labels

Kitchen clean outs

Questions??

[email protected]