Lecture 2. National Heart Foundation food pyramid

New Zealand Food and Nutrition Guidelines

Lecture 2

National Heart Foundation food pyramid

New Zealand Food and Nutrition Guideline Statements for Healthy Adults

Maintain a healthy body weight by eating well and by daily physical activity

Eat well by including a variety of nutritious foods from each of the four major food groups each day Eat plenty of vegetables and fruits Eat plenty of breads and cereals, preferably wholegrain Have milk and milk products in your diet, preferably reduced or low-fat

options Include lean meat, poultry, seafood, eggs or alternatives

Prepare foods or choose pre-prepared foods, drinks and snacks: with minimal added fat, especially saturated fat that are low in salt; if using salt, choose iodised salt with little added sugar; limit your intake of high-sugar foods

Drink plenty of liquids each day, especially water

If choosing to drink alcohol, limit your intake

Purchase, prepare, cook and store food to ensure food safety

NRV, RDI, RDA, DVReference Daily Intake (or Recommended Daily Intake)

(RDI) is the daily dietary intake level of a nutrient which was considered (at the time they were defined) to be sufficient to meet the requirements of nearly all (97–98%) healthy individuals in each life-stage and sex group. The RDI is used to determine the Daily Value (DV)RDIs are based on the older Recommended Dietary Allowances

(RDA)

Nutrient reference values (NRV) refer to the levels of recommended intakes of essential nutrients, such as vitamins and minerals. The NRVs differ from the previous 1990 Australian Recommended

Dietary Intakes as they include more nutrients (36 plus energy), a range of levels for different purposes, and provide advice on reducing risk of chronic disease.

However, NRVs do still include a level known as the recommended dietary intake (RDI) (defined above)

Food Labels

Carbohydrates have 4 calories of energy per gram.

so if a food has 36g of CHO listed on its food label then its energy from CHO is (36 x 4) 144kcal

Carbohydrates (CHO)

Tip Top Super soft white bread

http://tiptopbread.co.nz/ViewProduct.aspx?product=3

35.6 x 4 = 142.4

1.5 x 9 = 13.5

5.9 x 4 = 23.6

179.5

Nutritional information: Ready Salted 45g / 150gServings per packet: Approx. 3.4Serving size: 45g

Quantity per serving Quantity per 100g

Energy 990KJ 2200KJ

Protein 2.3g 5.1g

Fat - Total 15.3g 34.0g

Fat - Saturated 6.9g 15.3g

Carbohydrate - Total 22.7g 50.3g

Carbohydrate - Sugars

Less than 1g Less than 1g

Sodium 170mg

390mgAll values are considered averages unless otherwise stated

Eta Ripples

http://www.eta.co.nz/products/ripples

22.7 x 4= 90.8

15.3 x 9= 137.7

2.3 x 4= 9.2

237.7

http://www.eta.co.nz/node/57/lightbox2

http://www.diabetes.org.nz/food_and_nutrition/label_reading/nutritional_claims

Use by and Best beforeUse By dates, which relate to food safety.

Foods with a ’Use By' date should not be consumed after the date indicated for health and safety reasons. Food cannot be sold beyond their ’Use By' date.

Best Before dates, which relate to quality. Foods should be consumed by their ’Best Before' date to ensure quality. Foods can be sold beyond their ’Best Before' date provided it is still fit for consumption.

http://www.nzfsa.govt.nz

• make claims that the food is for slimming or has intrinsic weight-reducing properties

• make claims that the food has therapeutic or prophylactic capabilities

• include the word ‘health’, or any words of similar meaning in the name (but this doesn’t include brand names or trade marks)

• use information, either direct or implied that could be interpreted as medical advice

• use the name of, or a reference to, any disease or physiological condition.

http://www.nzfsa.govt.nz/consumers/food-labelling/understanding-food-labels/

In general, advertising on food packages should not

Nutritional claimsPackaging often contains claims that can be

misleading. It is important to know what each actually means, or doesn't mean.

Sugar, fat and salt are often listed in the ingredients as other names


Different names on packaging Monounsaturated Fats: Canola oil Peanut oil Avocado oil Olive oil

Polyunsaturated Fats: Soybean oil Safflower oil Corn oil Sunflower oil Grape seed oil

Saturated Fats and Trans Fatty Acids:

Animal fat/oil Kremelta Baking margarine Hydrogenated fat Butter fat Lard Coconut oil Milk solids Copha Palm oil Dripping Shortening coconut oil coconut cream/coconut milk chocolate cocoa butter cream

Different names Salts: Sodium Rock salt Monosodium

glutamate (MSG) Sea salt

Sugar: Brown sugar Corn syrup Dextrose Disaccharides Fructose Glucose Golden syrup Honey Invert sugar Lactose Malt extract Maltose Molasses Monosaccharides Raw sugar Sucrose

CompareIn 100mls, how much sugar is in the: Pure Orange Juice? Fizzy Drink? Diet fizzy drink?


AnswersIn 100mls, how much sugar is in the: Pure Orange Juice?- 10.7 gramsFizzy Drink - 10.6 grams Diet fizzy drink - 0 grams

Does 'no added sugar' mean that there will be no sugar in the product?

No, it may occur naturally (eg from fruit)


How much fat is in a serve of the standard ice cream? How much is in the 'low fat' product?

Which product has more carbohydrate?

Which product has more energy


AnswersHow much fat is in a serve of the

standard ice cream?9.3gramsHow much is in the 'low fat' product?3gramsWhich product has more carbohydrate?The 'low fat' productWhich product has more energy?The 'low fat' product


Terms used on Food LabelsFree: Nutritionally trivial and unlikely to have

physiologic consequences; synonyms include “without”, “no”, and “zero”

High: 20% or more of the daily value (DV) for a given nutrient per serving, synonyms include “rich in” or “excellent in”

Less: At least 25% less of a given nutrient or calories than comparison food

Low: an amount that allows frequent consumption of the food without exceeding the nutrients DV

Good source: Product provides between 10 and 19% of a given nutrients DV per serving

McArdle, Katch & Katch (2001)

Cholesterol termsCholesterol Free or No Cholesterol - this does not

mean low or no fat.

Cholesterol Free: Less than 2mg per serving and 2g or less saturated fat per serving

Low cholesterol: 20mg or less of cholesterol per serving and 2g or less of saturated fat per serving

Less cholesterol: 25% less cholesterol per serving and 2g or less saturated fat per serving


Fat termsExtra lean: less than 5g of fat, and 2g of saturated fat, and

95mg of cholesterol per serving and per 100g of meat, poultry or seafood

Fat-free: less than 0.5g of fat per serving (no added fat or oil)

Lean: Less than 10g of fat, 4.5g of saturated fat, and 95 mg of cholesterol per serving and per 1009 of meat, poultry or seafood

Less-fat: 25% or less fat than comparison foodBut this doesn't always mean it is low in fat. For example,

regular cheese contains around 35g fat per 100g, so a reduced fat variety may still contain 25g fat per 100g - not a low fat food (though a better choice than regular cheese!)

Low-fat: 3g of fat or less per serving

Less saturated fat: 25% or less saturated fat than the comparison food

Energy termsCalorie free: Fewer than 5 calories per serving

Light: Lite or Light - can refer to the taste, texture, salt content, colour or fat content of a product. Check the small print to see what they are actually referring to. In America light refers to one third fewer calories than

the comparison food

Low-calorie: 40 calories or fewer per serving

Reduced calorie: At least 25% fewer calories per serving than the comparison food


Fiber termsHigh fiber- products containing 3g fibre or

more per serve. (Very high fibre products must contain 6g fibre or more per serve).

No Added SugarMay still contain a lot of natural sugar –

check the carbohydrate content on the label.


Sodium termsSodium-free and salt-free: less than 5mg

of sodium per serving

Low sodium: 140 mg or less of sodium per serving

Light: Low-calorie food with 50% sodium reduction

Light in sodium: no more than 50% of the sodium of the comparison food

Very low sodium: 35mg or less of sodium per serving


Adverse reactions to food

A general term for any adverse reaction to a food or food component that does not involve the immune system

The body cannot properly digest a portion of the food because it lacks the appropriate enzyme

Food intolerance

Food allergyAlso known as hypersensitivity

Involves an adverse immune response

Often the allergens are proteins, commonly found in milk, eggs, fish, seafood, nuts, peanuts, soy protein and wheat

Allergic reactions involve the skin, gastrointestinal tract, and respiratory tract

Worst case is anaphylactic shock……. Possibly leading to death

http://image.examiner.com/images/blog/wysiwyg/image/food-allergy.jpg

Simple adaptations for healthier food

http://www.diabetes.org.nz/food_and_nutrition/recipes/how_to_adapt_your_recipes

Ingredient Replace with

Cream cheese Ricotta or cottage cheese

Coconut cream Low fat evaporated milk plus coconut essence

Tasty cheese Edam cheese

Luncheon meat 97% fat free ham

Puff and regular pastry Filo pastry and spray with a small amount of oil

Streaky bacon Middle eye rasher

Refined cereal Wholegrain and brain cereals

White rice Brown rice

Peeled or boiled vegetables Unpeeled or raw vegetables

Assignment One

Documents

Lecture 2. National Heart Foundation food pyramid