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DIET PLANNING & READING FOOD LABELS
U.S. Diet - Recommended vs. Actual Intake Based on Five Food Groups
U.S. Diets Actual vs. recommended:• Twice as many grains
(mostly refined)• 20% more protein• 40% fewer veggies
(french fries count)• 60% fewer fruits• 50% less dairy
Diet Planning Principles
• Adequacy: Sufficient energy (kcals) + adequate nutrients• Balance: Enough but not too much• kCalorie (energy) control
• Energy in = energy out• Choose High nutrient density foods
• Nutrient density: nutrients vs. kcals• Healthy diets contain foods that have HIGH nutrient density and
LOW energy density
• Moderation: Choose Foods low in fat & added sugars• Variety: highly beneficial – if diet is not varied, nutrients
are not varied which could = poorer health
Dietary Planning Tools
There are several tools to help plan a healthy diet:
• Dietary Guidelines for Americans• Evidence-based advice
• Attain and maintain a healthy weight• Reduce risk of chronic disease• Promote overall health
• Reviewed and revised every five years
• ChooseMyPlate- recommendations for individual food groups (specific)
• http://www.choosemyplate.gov
USDA Food Patterns
Help consumers plan their own diets based on kcals and 5 food groups:• Fruits• Vegetables• Grains• Protein• Dairy
Estimate your kcal needs….
Discretionary kcals
Discretionary kcals are usually from added sugars and fats in foods
• Should be < 15% total kcals consumed so for a 2000 kcal diet there are 258 discretionary kcals• (20 oz. Coke = 250 kcals)
Portion Control Important!
Utilize Plate Tools to Keep Portions in Check
Portion Sizes
Estimating Portions 3 oz. portion of meat/poultry/fish
When Choosing Groceries…• Vegetables – Choose fresh/frozen > canned• Legumes - cheap, low fat, nutrient dense• Fruit - fresh whole > juice• Meat (loin/round - watch prime and choice), fish, and
poultry (remove skin)• Milk/Dairy - choose low fat or non fat
• Shop the perimeter of the store• Avoid processed foods: as processing increases,
nutrients tend to decrease
READING FOOD LABELS
Food Labeling
• 1973 – U.S. Food & Drug Administration implemented rules for food labeling
• Rules modified several times – and may be modified again
• Required for most packaged foods that contain more than one ingredient
• Restaurants with 20+ locations must provide menu nutrition information (watch portion sizes – they are not uniform)
Required on food package labels• Product Common Name; address of manufacturer, packer
or distributor • Net contents in weight, measure or count • Ingredient list – must list ALL including additives for
preserving or enhancing foods in descending order by weight
• Country of origin• UPC Code/product code• Product dating (if applicable)
Required on Food Package Labels• Religious symbols (if applicable)
• Ex: kosher
• Safe-handling instructions (if applicable)
• Special warning instructions (aspartame, peanuts, etc)
FDA Guidelines• http://www.fda.gov/Food/LabelingNutrition/ConsumerInfor
mation/ucm078889.htm
Nutrition Facts Panel (NFP)
• Serving sizes - established by FDA - all labels for similar products must use same serving size
• Everything in NFP is “per serving” so serving size is IMPORTANT!
• Nutrient amount, % Daily Value (DV), or both for several nutrients
More Label Information
Use the web sites below to review how to read labels.• http://www.mayoclinic.com/health/nutrition-facts/NU00293
• Fortified foods - addition of nutrients that either weren’t present originally, or were present in low amounts
• Enriched foods - nutrients added back in that were lost during processing
Claims on Food Labels – regulated by FDA3 Types of Claims are allowed on Food labels if the food meets specific criteria:
Label Claims• Nutrient: characterize the quantity of a nutrient in a food
• Examples: “good source of fiber”; “fat-free”; “low sodium”• MUST meet specific definitions to be used
• Health: characterize the relationship between a nutrient or other substance in a food to a disease or health-related condition• Examples: “diets low in sodium may reduce the risk of high blood
pressure”• MUST meet specific definitions to be used; MUST use “may”, not
“will”• Need scientific evidence to support
Label Claims
Structure-Function: characterize the relationship between a nutrient or other substance in a food and its role in the body
• Example: “slows aging”; “builds strong bones”; “promotes a healthy heart”; “supports immunity”
• Do not require FDA approval• Very common – especially on “health” foods
**Be careful of structure-function claims. Many sound like health claims, but there is no scientific evidence to support the claim!
Nutrition Facts Panel Quiz• http://www.youtube.com/watch?v=DjFVOZ_ALuM