Applying the Principles of Nutrition to a Physical Activity

Food Labels and Recipe Modification

Learning Outcomes• Interpret and understand the relevance of

information given on a food label• Describe the advantages and disadvantages of

certain foods• Calculate the percentage of calories in a food

coming from fat, protein and carbohydrates.• Define an organically produced food

TaskTextbook challenge

We’ve covered pages 11 – 29

3 minutes to get prepared for direct questions

What does the food label tell us?

What the label tells you• The name of the food• The weight of the food• Any special storage considerations• An indication of minimum durability - a ‘best

before’ date• Place of origin if there is a chance that the

consumer could be misled• Nutritional information must be given if a claim is

made on the packaging, i.e. ‘low in fat’ or ‘high in fibre. The nutritional breakdown should be for a 100g/100ml serving.

• Pictures on foods must be honest and not misleading

• In 2004 the Genetically Modified (GM) labelling rules came into force

GDAs

What does this

mean?

Guideline Daily Amounts GDAs are a guide to the total amount of energy and

nutrients that a healthy adult should be eating per day Derived from Estimated Average Requirements for energy

for men and women aged between 19−50 of normal weight and/or for weight maintenance

The energy GDA values (2500kcals for males and 2000kcals for females) take account of the current activity levels and lifestyle of the ‘average person’, which is considered to be fairly sedentary

The GDAs for fats and saturates are derived from the dietary reference values of these nutrients as published by the Department of Health (1991)

For salt, the GDA is based on the 6g per day as recommended by COMA (1994) and then confirmed by SANC (Scientific Advisory Committee on Nutrition) 2003.

GDAs

Traffic Light LabellingDevised by Food Standards AgencyOffers consumers a simple, visual representation of

the proportions of nutrients in a food product

Nutritional ClaimsTrans fats • It is not a legal requirement to declare how many trans fatty acids

are in a food unless a ‘low in trans fatty acids’ claim is made on the packaging. Trans fats are widely used by food manufactures because they are cheap to produce and have a long shelf life

Organic• must be grown/produced in accordance with EU laws on organic

productionFat and Sugar• Can be misleading• Few legal guidelines in this area• Practically no restrictions on manufacturers making low fat claims• ‘lite’ or ‘light’ can be used to mean reduced fat, sugar, alcohol or

even salt• It can even be used to describe the colour and texture of food

How to work out the percentage kcals from fat

Look at the nutrient label:

Energy 291KJ/70cKal

Protein 3g

Carbohydrate 8g

Fat 3g

Multiply the grams of fat by 9 (9kcal per gram) to get the amount in calories:

3 x 9kcal = 27kcal

Divide this number by the number of calories per serving / 100grams:

27 divided by 70 = .385

Multiply this number by 100 to get the percentage = 38.5%

Recipe Modification What ways can food be cooked?

Food preparation methods can facilitate healthy eating:• Steaming• Dry frying• Grilling• Baking

Give your partner some advice…..

Eating OutConsiderations when eating out:

• As long as you are eating a balanced low fat diet the majority of the time, then there is still room for the luxuries such as a big meal out

• Burgers tend to be lower in fat than chicken/fish sandwiches• Order burgers without special sauces and mayonnaise• Adding cheese to sandwiches/salads increases the fat content

significantly• Try a side salad instead of chips• Vegetarian pizza (without cheese) can be a good choice• Salad bars may not be a good choice as they are full of mayonnaise,

salad dressings and lots of cheese• Fish and chips are probably among the highest fat food choices• Avoid deep fried items such as spring rolls, fried noodles and crispy

meats Duck, goose and other poultry with skin are all high in fat• Try ordering boiled rather than fried options• Avoid items described as korma, creamy sauces, coconut, fried or

dipped in batter

Time for a quiz (Click through the picture!)