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Upcoming way of life events

Upcoming way of life events. February 26 th 11a-12p F/S Volleyball Lacey Gym Activity Tracking—be on the lookout for one more email in February Coming up in March… Nutrition Series #3—“Eating Healthy in the Dining Hall” volleyball farmer’s market more activity prizes!.

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Upcoming way of life events

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  1. Upcoming way of life events • February 26th11a-12p F/S Volleyball Lacey Gym • Activity Tracking—be on the lookout for one more email in February • Coming up in March… • Nutrition Series #3—“Eating Healthy in the Dining Hall” • volleyball • farmer’s market • more activity prizes!

  2. Understanding & Using a Nutrition Label Brenna Lacey, MS in Exercise Science (Fitness, Nutrition, & Eating Behaviors)

  3. What good is knowing if you don’t… • APPLY your knowledge! • Requires active, not passive learning • FDA’s goal is to teach label-building skills that affect the quality of consumer’s eating & food purchasing behaviors • Goal is to help you • INTERPRET the label facts • Put them in CONTEXT • Teach SKILLS you can quickly apply

  4. Key Nutrition label questions • How many calories am I actually eating? • Is that number low, medium, or high? • What nutrients should I limit or get enough of and why? • What’s relevant about the footnote? • How can I tell if a %DV is high or low? • Which nutrients have no %DV?

  5. Nutrition facts label

  6. US Food and Drug Admin

  7. Question #1 • How many calories am I actually eating? • Look at the serving size AND the number of servings per container • Then determine the actual calories consumed by multiplying if consuming more than one serving

  8. General guide to calories* • 40 calories is low • Nutrient content claim • 100 calories is moderate • 5% of 2000 calories • 400 calories is high • 20% of 2000 calories *Based on a 2,000-calorie diet

  9. Next question: Which nutrients should I limit and why? LIMIT THESE • Stay below 100% of the DV • Total Fat • Saturated • Trans • Cholesterol • Sodium • Adequate or too much • Can increase risk of chronic diseases

  10. Which Nutrients do I need to get in adequate amounts? GET LOTS OF THESE • Aim for 100% of the DV • Dietary Fiber • Vitamin A • Vitamin C • Calcium • Iron • Usually don’t get enough • Can reduce risk of some diseases or conditions

  11. US Food and Drug Admin

  12. The Footnote • The “*” symbol after the heading “% Daily Value” refers to the footnote • “%DVs are based on a 2,000 calorie diet” • Must appear on all food labels • Footnotes are the same on all products

  13. The Percent Daily Value (%DV) • The % DV is based on 100% of the daily value for each nutrient • Based on 100% of the daily requirements for that nutrient for a 2,000 calorie diet • Does not add up to 100%!

  14. What’s high? What’s low? Do you have to calculate to know? • The %DV does the math for you! • Puts all the numbers (grams & milligrams) on the same scale (0-100%) • Easy to see highs and lows! • 12g fat = 18% DV based on 2,000-calorie diet

  15. Quick guide to %DV • Frame of reference for deciding if a good is high or low in a nutrient 5% DV or less is Low Limit these Nutrients Get Enough of these Nutrients 20% DV or more is High

  16. Nutrients with no %DV • Trans Fat • Saturated fat & cholesterol • Increases risk of coronary heart disease • Protein • Not a public health concern for adults & children 4+ • Sugars • Includes added sugars

  17. Read the label for total sugars • Fruit yogurt • Plain yogurt

  18. Look at the ingredient list for added sugars • Plain yogurt INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN. • Fruit yogurt INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES, HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND L. ACIDOPHILUS CULTURES • Avoid sugars in the first 2-3 ingredients • Names for added sugars include: corn syrup, high fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey, & maple syrup

  19. Remember these tips for using the food label • Check servings and calories • Make your calories count! What nutrients do they offer? • Eat less sugar • Know your fats • Reduce sodium (salt); increase potassium • Use the % Daily Value column

  20. Questions?

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