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# Calculating food products to determine if they are healthy

Calculating food products to determine if they are healthy. Dietary Guidelines. Dietary Guidelines The guidelines are recommendations about food choices for all healthy Americans age 2 and up The guidelines highlight 3 key items… Make smart choices from every food group

## Calculating food products to determine if they are healthy

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1. Calculating food products to determine if they are healthy

2. Dietary Guidelines • Dietary Guidelines • The guidelines are recommendations about food choices for all healthy Americans age 2 and up • The guidelines highlight 3 key items… • Make smart choices from every food group • Find a balance between food and physical activity • Get the most nutrition out of your calories

3. So, how many calories do you need? • Inactive…12 cal per 1 lb • Moderate activity…15 cal per 1 lb • Active activity…20 cal per 1 lb • So….a 130lb individual should get… • 130x12=1560 calories a day (inactive) • 130x15=1950 calories a day (moderate) • 130x2-=2600 calories a day (active)

4. Product Labeling • Light or Lite • The calories have been reduced by at least 1/3, or the fat/sodium have been reduced by 50% • Less • The food contains 25% less of a nutrient or calories • Free • The food contains NO or an insignificant amount of total fat, saturated fat, trans fat, cholesterol, sodium, sugars or calories

5. Product Labeling • More • The food contains 10% more of the daily value for a vitamin, mineral, protein or fiber • High, Rich In, or Excellent Source Of • The food contains 20% or more of the daily value for a vitamin, mineral, protein or fiber • Lean • The food is a meat, poultry, fish or shellfish product that has less than 10 g of total fat, and less than 4 g of saturated fat per 3 oz serving

6. Food Labels • It is a Law to have a food label on every product that is intended for sale • Most food labels list the food’s ingredients by weight, in descending order, with the ingredient in the greatest mount listed first. • So…what exactly is on our food labels?

7. Formula for converting grams into calories • Protein: 1 gram = 4 calories • Carbohydrates: 1 gram = 4 calories • Fat: 1 gram = 9 calories

8. Converting the grams into calories • Multiply the amount of grams in each nutrient by their number of calories • Example: If a food product has 10 grams of protein, how many calories of protein does it have per serving? • Answer = 40 calories

9. Converting calories into a percentage • Add up the total amount of calories from protein, carbohydrates, and fat. • Divide each nutrient by the total number of calories. • That is the percent of the nutrient in that product per serving

10. ExampleLittle Bites Mini Muffins • Carbohydrates = 25g • Protein = 2g • Fat = 8g • Carbs: 25 x 4 =100 cal • Protein: 2 x 4 = 8 cal • Fat: 8 x 9 = 72 cal • +____ • 180 total calories per serving

11. ExampleLittle Bites Mini Muffins • Carbs: 25 x 4 =100 / 180 = .56 or 56% • Protein: 2 x 4 = 8 / 180 = .04 or 4% • Fat: 8 x 9 = 72 / 180 = .40 or 40% • +___ • 100%

12. Analyze your food item! • Homework: Write down 5 of your favorite items that you eat at home. • Perform the analysis of these food items PLUS include on average how many servings you eat at 1 sitting. • NEXT: briefly describe why this food item is part of a healthy diet or not • Extra Credit: Go to your favorite fast food restaurant and ask for their nutritional fax sheet. Write down your usual meal from that restaurant and perform the analysis.

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