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Food Choices and Healthy Eating

The Basics: “AMOUNT OF FOOD”Use nutrition facts

table on pre-packaged foods to make healthier food choices

WHAT IS THE AMOUNT OF FOOD?

All the information in the Nutritional Facts table is based on an amount of food

It deals with the SERVING SIZE

DID YOU KNOW…The amount of food must be in grams (g) or

millilitres (mL). When listed in grams, it must also include a

familiar household unit, such as;1. A phrase: one slice, one egg, two

cookies2. A simple measure: 1/2 cup, 1 tbsp3. a fraction of the food: 1/4 of pizza, ½

Naan bread, 1/6 quiche

Why use the amount of food?To know the amount of food that the

calories and nutrients in the nutritional facts is based on

To compare this amount to the amount of food you actually eat

To plan healthy meals in accordance with the Canada Food Guide

For exampleIts breakfast time. You choose to have cereal

this morning but you are watching your intake of sodium (salt)

The amount of food in the nutrition table is ½ cup

The % DV (daily value) for sodium for this amount is 7%

You decide to have 1 cup of cereal (multiply by 2=14%)

Even the trick for subtracting protein from carb intake on labels helps with those watching their caloric/carb/protein intake

Remember…5% DV or less is a little and 15% DV or

more is a lot for any nutrient

Why use the amount of food?The amount of food can also be used to

compare food products and make a healthier choice.

Always compare the amount of food by weight or volume (g or mL)

This way your are certain that you are comparing similar amounts of food

For example

For exampleThe amount of food for product A is 9

crackers and weighs 23gThe amount of food for Product B is 4

crackers and weighs 20 gVery comparable

BUT IS ONE BETTER THAN THE OTHER?Why? Discuss your reasoning with a partner

THE % DAILY VALUE (DV)The % DV can help you make informed

food choices. Look for it in the Nutrition Facts table on food packages

If provides a quick overview of the nutrient profile of a food

As a rule of thumb, remember the following numbers:

THE % DAILY VALUE (DV)This applies to all nutrients

THE % DAILY VALUE (DV)You can use the % DV to compare two

different food products and make a better choice for you

Or you can use the % DV to choose products that are higher in the nutrients you want more of and lower in the nutrients you want less of

THE % DAILY VALUE (DV)Want more of….calciumIronFibreVitamin AVitamin C

Want less of….FatSaturated and

trans fatsSodium

THE % DAILY VALUE (DV)

Cereal A Cereal B

THE % DAILY VALUE (DV)

Cereal AHas a lot of fibre28% of DV

Cereal BHas a little fibre4% of DV

If fibre is a nutrient you want to increase, PRODUCT A is a better choice for you.

CALORIESWHAT ARE CALORIES?Are the amount of energy in

food. Nutrients that provide calories are carbohydrates, fat and protein

Your body uses the energy from calories to do all of your daily activities-walking, talking, sleeping etc.

We need to eat food to replenish the calories that we use

CALORIESIf you eat more calories than you need over

time, you may gain weightWhere can you find calories?In food and drinks that contain

carbohydrates, protein and/or fat.

How can you make a healthier choice?

The calories in the nutrition facts table are based on an amount of food

If you eat more than the amount of food, your caloric intake will be higher than the value listed

If you eat less, your caloric intake will be lower than the value listed.

Female calories per day

Age Sedentary lifestyle

Low active level

Active level

12-13 y 1700 2000 2250

14-16 y 1750 2100 2350

17-18 y 1750 2100 2400

19-30 y 1900 2100 2350

31-50 y 1800 2000 2250

Males Calories per day

Age Sedentary lifestyle

Low active level

Active level

12-13 y 1900 2250 2600

14-16 y 2300 2700 3100

17-18 y 2450 2900 3300

19-30 y 2500 2700 3000

CHOLESTEROL-what is it?Cholesterol is a type of fat made by the body. It

is also found in some foods.Foods that are high in saturated and trans fats

may increase your blood cholesterol level. This increases your risk of developing heart disease. Foods that are high in cholesterol may also increase your blood cholesterol level.

Did you know….

Cholesterol only comes from animal-based foods, such as cheese, eggs and meat. It is not found in plant-based foods, such as fruit, grains and vegetables.

CHOLESTEROLWhere can you find it?Dairy products such as cheese and ice

creamEgg yolksFish and seafood such as sardines and

shrimpMeat such as beef, lamb, liver, pork,

poultry, veal

CHOLESTEROLHow can you make a healthier choice?Reduce amount of saturated and trans fats Use the % DV in the nutrition facts table5% of DV of less is little and 15% DV is a lot

CHOLESTEROLHelpful hints:Nutritional facts table to choose and

compare foodsChoose foods that are lower in saturated

and trans fatsGo meatless once or twice a weekTry lentils, kidney beans, soy burgers or

chick peas

CHOLESTEROLBuy lean cuts of meat, skinless poultry and

fishMix whole eggs with egg whitesChoose skin, 1% of 2% milk instead of

whole milkUse oils or soft margarine instead of butter

How is the % DV for cholesterol calculated When there is a % DV for cholesterol, the

DV used in nutrition labeling is based on 300mg of cholesterol for a reference diet

SODIUMLearn to make healthier food choices by

using the Nutrition Facts table on prepackaged foods. Sodium is found in the Nutrition Facts table.

Sodium is a mineral that is found in food and in table salt. Most of the sodium found in the Canadian diet is added to foods during processing.

SODIUMThe body needs some sodium to stay

healthy. Too much sodium may lead to high blood pressure, which is a major risk factor for developing:

Stroke Heart disease Kidney diseaseToo much sodium may also be a risk

factor for stomach cancer.

Did you know…Most Canadians don't realize that they are

eating more sodium than they should - about 3400 mg of sodium per day. This is more than double the amount of sodium they need.

Canadian adults need 1500 mg of sodium per day and should not consume more than 2300 mg of sodium per day

Where can I find sodium?Sodium is added to many foods. It adds

flavour and is also used as a preservative

Sodium can be found in:

Baked goods such as bread, cake, cookies, crackers, pastries

Canned foods such as beans, fish, sauces, soup Cereals Cheese Condiments like olives and pickles Frozen mixed dishes Processed meats such as deli meats, hotdogs,

sausages Salty snacks such as chips, nuts, popcorn, pretzels Sauces such as dips, gravy, ketchup, soy sauce,

Worcestershire sauce

How can you make a healthier choice?

For a healthy diet, reduce the amount of sodium you eat.

Use the % Daily Value (% DV) in the Nutrition Facts table.

Remember: 5% DV or less is a little and 15% DV or more is a lot for all nutrients.

Sodium is a nutrient you may want less of.

Did you know?

Everyone can benefit from eating foods with less sodium.

A healthy diet containing foods high in potassium and low in sodium may reduce the risk of high blood pressure, a risk factor for stroke and heart disease.

INGREDIENT LISTWhat is the ingredient list?It is a list of all the ingredients in a food.

The ingredients are listed in order of weight, from most to least. This means that the food contains more of the ingredients at the beginning of the list and less of the ingredients at the end of the list. Food companies have to put the ingredient list on packaged foods

INGREDIENT LISTExample: Bran CerealIngredients: Whole wheat, wheat bran,

sugar/glucose-fructose, salt, malt (corn flour, malted barley), vitamins (thiamine hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pantothenate), minerals (iron, zinc oxide).

INGREDIENT LISTWhere is the ingredient list found?The ingredient list may be found anywhere

on the food label. However, most of the time, it is close to the Nutrition Facts table.

INGREDIENT LISTHow can you make a healthier choice?The ingredient list can help you:See if a food product has a specific

ingredient. Avoid certain ingredients in case of a food

allergy or intolerance

INGREDIENT LISTHelpful hints at the grocery store:There may be some items on the ingredient

list that you are not familiar with. Sometimes nutrients such as saturated and trans fats, sodium and sugar can appear on an ingredient list under many different names.

INGREDIENT LISTHere is a list of some of the other

names for saturated and trans fats, sodium and sugar. To make a healthier choice, look at both the ingredient list and the Nutrition Facts table.

INGREDIENT LIST Saturated fat Bacon Beef fat Butter Chicken fat Cocoa butter Coconut or coconut oil Hydrogenated fats and oils Lard Palm or palm kernel oil Powdered whole milk

solids Shortening Suet Tallow

Trans fat Hard margarine Hydrogenated fats and

oils Partially hydrogenated

fats and oils Shortening

INGREDIENT LISTSodiumBaking powder Baking soda Brine Celery salt Disodium phosphate Garlic salt Monosodium

glutamate (MSG) Onion salt Salt Sodium alginate Sodium benzoate Sodium bisulfate Sodium proprionate Soy sauce

Sugars Brown sugar Cane juice extract Corn syrup Demerara or Turbinado sugar Dextrose Evaporated cane juice Fructose Galactose Glucose Glucose-fructose High fructose corn syrup Honey Invert sugar Lactose Liquid sugar Maltose Molasses Sucrose Syrup

Consider this!Why shop smart?Video: Whole Food Shopping Tips

https://www.youtube.com/watch?v=ouyt18queo8