What 's in a Nutrition Label?. 1) Serving Size First place you look Standardized to make it easier to compare – Cups, pieces, grams, etc Pay Attention.

What 's in a Nutrition Label?

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

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

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

What’s 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

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

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

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

Minerals

• More than 20 minerals are essential in small amounts

• Class of nutrients that are chemical elements for processes such as bone formation

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

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

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

1. Transports nutrients & oxygen

through body and gets rid of wastes

2. Provides proper environment for the

body’s chemical reactions to occur

3. Regulates body temperature

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

Lets Take a Look at some Labels

Rate the Breakfast Food…

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 mgClub

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

Deceptive Food Labels?

• http://www.cbsnews.com/stories/2009/09/06/eveningnews/main5291352.shtml