1 / 25

Nutrition

Nutrition. Class 3: Label Reading. Review homework assignment:. What foods (or food like substances) did you find in your cupboards ? What did you learn from keeping a food record?. First and foremost- Eat more foods with no label!. Look at the Ingredients First!.

carle
Download Presentation

Nutrition

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Nutrition Class 3: Label Reading

  2. Review homework assignment: • What foods (or food like substances) did you find in your cupboards? • What did you learn from keeping a food record?

  3. First and foremost- Eat more foods with no label!

  4. Look at the Ingredients First! Look for ingredients that represent REAL food. Remember to avoid foods that contain saturated fat, trans fat, added sugars and refined grains.

  5. Reading Nutrition Label • Handout

  6. Avoid foods that have some form of sugar (or sweetener) listed among the top ingredients. Thanks to food science, there are forty some types of sugar in processed food. Sugar is sugar. And organic sugar is sugar too!

  7. Added Sugar on Labels

  8. Unexpected sources of added sugars include: • Sauces and marinades (Barbeque sauce) • Salad dressings • Ketchup • Baked beans • Flavored yogurt • Fruit drinks • Sweetened teas • Sports drinks • Coffee drinks • Chocolate milk • Granola • Instant oatmeal • Jelly and fruit jams • Protein bars • Dried fruit • Spaghetti sauce • Crackers • Coleslaw • Frozen and microwavable foods

  9. Does “fat free” really mean zero fat? http://youtube/1pD3-j0GWdo

  10. Implying No Unhealthy Fats • Edy’s Dibs Bite Sized Frozen Snacks boast “0 g trans fat!” per serving but contain 16 g of saturated fat (80% of the Daily Value).

  11. Non-100% Whole Grain

  12. Don’t assume the serving size on the label is what you think a serving should be.

  13. Confusing Serving Sizes • According to the label, this soup has “about 2 servings.” But half of consumers surveyed consumed the contents of the entire 18.8 oz. can.

  14. The “Natural” Claim • These “all natural” banana slices are fried, sweetened, and pumped with “natural banana flavor”. Each ¼ cup serving supplies 150 calories and of the 8 gms of fat, 7 are saturated. A McDonald’s Quarter Pounder has 8 gms saturated fat!!

  15. Apps • Fooducate • http://www.fooducate.com/

  16. What about artificial Sweeteners? • Aspartame • Splenda • NutraSweet • Sweet N Low • Pros • Fewer to no calories • Some can be sweeter tasting than sugar • Cons • Not enough known • Perhaps leads to consumption of more calories throughout day • Artificially sweetened foods may replace nutritious foods • Does not allow taste buds to “adjust” to natural flavors

  17. Sodium • The general recommendations are 2300 mg/day • 1 tsp. • New CDC recommends as low as 1500 mg/day for people with high blood pressure, heart disease, kidney disease, and overall inflammation. • ¾ tsp.

  18. Sodium and your Health • The National Heart Lung and Blood Association reports that 500 mg is a safe daily minimum intake of sodium. This amount will be enough to maintain the bodily functions that require sodium. In an average temperate climate, a normal adult may be able to thrive with as little as 115 mg of sodium each day. • Helps with fluid balance in your body, helps transmit nerve impulses, and influences the contraction and relaxation of muscles. • Many Americans consume more than 4000 mg/day (2 Tbsp)of sodium. • Risk of high blood pressure, heart attacks, kidney disease, and stroke.

  19. Understanding Sodium • No added salt or Unsalted Goal to shoot for: <1500mg sodium/day

  20. Check seasoning labels to see if “salt” or “sodium” are listed among the ingredients.

  21. Tips & Tricks • Stay away from processed foods • Take the salt shaker off the table • Drain and rinse canned foods, since they are packed with sodium • When dining out, ask that your foods be prepared without salts • Always Read Labels: Soups, deli meat, hot dogs, & ham • Choose crackers, nuts and other snack foods with NO ADDED SALT • Use herbs in cooking which are salt free AND provide anti-inflammatory benefit

More Related