lecture 2. national heart foundation food pyramid
TRANSCRIPT
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.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
http://www.diabetes.org.nz/food_and_nutrition/label_reading/nutritional_claims
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?
http://www.diabetes.org.nz/food_and_nutrition/label_reading/nutritional_claims
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)
http://www.diabetes.org.nz/food_and_nutrition/label_reading/nutritional_claims
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
http://www.diabetes.org.nz/food_and_nutrition/label_reading/nutritional_claims
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
http://www.diabetes.org.nz/food_and_nutrition/label_reading/nutritional_claims
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
McArdle, Katch & Katch (2001)
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
McArdle, Katch & Katch (2001)
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.
McArdle, Katch & Katch (2001)
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
McArdle, Katch & Katch (2001)
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