04/20/23LTF-071
Food SavvyFood Savvy
Jeffry Mathis &
Minerva Duke-Caruso
04/20/23LTF-072
““Fun” Fact Fun” Fact
The FDA does not evaluate nor regulate all terms that are placed on labels outside of the nutrition facts panel.
04/20/23LTF-073
Nutrition Facts Nutrition Facts Labels Contain Labels Contain Valuable InformationValuable Information
Serving Size Calories Fat Cholesterol Carbohydrate Sodium Protein Vitamins Minerals % Daily Value (DV)
04/20/23LTF-074
Serving SizeServing Size
How much is a single serving?
How many servings are in a package?
Realistic serving sizes?
Important
How many calories should How many calories should you eat per day?you eat per day?
Women : BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in year)
04/20/23LTF-075
Activity Level? Activity Level? Calorie CalculationCalorie Calculation
Sedentary (little exercise) =BMR x 1.2 Light Exercise/sports 1-3 days = BMR x
1.375 Moderately active /sports 3-5 days = BMR
x 1.55 Active/ Hard Exercise/Sports 6-7 days
=BMR x 1.725 Extra Active (Very hard exercise/sports &
physical job = BMR x 1.904/20/23LTF-07
6
04/20/23LTF-077
CaloriesCalories Energy you produce from processing a serving of
the food.
04/20/23LTF-078
Fat, Sodium & CholesterolFat, Sodium & Cholesterol Limitations”
Sodium & High Blood PressureSodium & High Blood Pressure
Limit your intake to ______mg/day of sodium to reduce
your risk of hypertension.
04/20/23LTF-079
04/20/23LTF-0710
Trans FatTrans FatMust be on the label. Increases the risk of coronary
heart disease.What foods contain them?Look for what word?
04/20/23LTF-0711
CarbohydratesCarbohydratesBody’s main source of what?Total carbohydrates for one day
should provide how much % of total daily calories?
CarbsCarbs
What percentage of your food is Carbs?
Does the number fall into proper amount for your activity level?
(45-65% of your total diet)Make a difference between simple &
complex Carbs.
04/20/23LTF-0712
SugarsSugars
The USDA recommends limiting sugar intake to 40 g daily
Try and get your sugar naturally
04/20/23LTF-0713
The ADA Recommends The ADA Recommends how much Protein?how much Protein?
It recommends 0.8 g Protein per every kilogram of body weight.
04/20/23LTF-0714
04/20/23LTF-0715
ProteinProtein Helps maintain healthy
– Muscles– Organs– Glands
Should be what % of daily caloric intake?
Dietary FiberDietary Fiber
We need 25 to 35 g of fiber every day to stay healthy.
How much fiber is in your food?
04/20/23LTF-0716
04/20/23LTF-0717
Vitamins & MineralsVitamins & MineralsWhat vitamins MUST be
included on FDA regulated food labels?
VitaminsVitamins
Vitamin A Vitamin C
04/20/23LTF-0718
04/20/23LTF-0719
Other vitamins are important for Other vitamins are important for your diet, but are optional to your diet, but are optional to include in labels!include in labels!
Vitamin DThiaminRiboflavinNiacinB Vitamins
MineralsPhosphorusMagnesiumCopperZinc
04/20/23LTF-0720
Important InformationImportant InformationA good source of vitamin/mineral
is greater than ___ of the DV.An excellent source is greater
than ____.You can also apply this to
ingredients that are not essential like sodium. What would be too much?
04/20/23LTF-0721
What do they mean?What do they mean?
1. Organic2. Reduced3. Light/Lite4. Whole Grain/100%
Whole Grain5. Vegetarian/Vegan
I. “Fresh” meatII. Free range/roamingIII. No caloriesIV. Farm FreshV. Natural
04/20/23LTF-0722
1. Organic1. Organic
Organic food– No synthetic pesticide– No synthetic fertilizer– No radiation– No chemical ripening
Organic Meat– No antibiotics– No growth hormone– Organic feed– Outdoor access– “Humane” treatment
Lost in Translation Lost in Translation Food Marketers are masters of misdirectionFood Marketers are masters of misdirection
Example – The claim “Made with Whole Grains” (51%) read label 100% & the word whole.
Example – The claim “0 grams of trans fat”
0.5 grams fat per serving( one less chip)Example – The claim “100% Natural” - It
means nothing04/20/23LTF-07
23
When the label says:When the label says:
“May reduce the risk of heart disease” –
04/20/23LTF-0724
When the label says:When the label says:
“ helps maintain…”
It only it’s telling you that a nutrient will help your body function normally.
04/20/23LTF-0725
When the label says:When the label says:
“good source of” – Look beyond the claim because good means a food provides at least ___of the Daily Value while “excellent” means you are getting ___It does not tell you about the overall nutritional quality. The food may be high in sugar and fat and still provide Vit C.
04/20/23LTF-0726
04/20/23LTF-0727
V. NaturalV. Natural “A product containing no
artificial ingredient or added color that is only minimally processed (a process which does not fundamentally alter the raw product) may be labeled "natural.” (USDA 2008)
Mmmmm…Benzaldehyde
A normally colorless aromatic oil, C6H5CHO, obtained naturally, as from the bitter almond, or made synthetically and used in perfumes and as a solvent and a flavoring.
Blame weight on POTATO CHIPS Blame weight on POTATO CHIPS researchers sayresearchers say
Harvard University Study the Effect of individual foods &
Lifestyle choices (120,877 people) Potato chip Potatoes (fries)(other chips) Soda Sweets and desserts One alcoholic drink
04/20/23LTF-0728