university of illinois extension - get the facts on nutrition ......body processes. autumn health...

Get the Facts on Nutrition: Know your Labels

Leila Shinn, MS, RDN, FAND10/14/2020

Autumn Health PicksSome slides adapted from:• U.S. Food and Drug Administration• Dietary Guidelines for Americans

Background about Leila

Autumn Health Picks October 14, 2020

• BS in Food Science and Human Nutrition – Dietetics • (University of Illinois at Urbana-Champaign)

• MS in Clinical Nutrition (Rush University Medical Center)

• Registered Dietitian Nutritionist• Current Position

• 3rd Year PhD Candidate (Division of Nutritional Sciences)

• Research interests: How we can use the gut microbiome to give people personalized diet recommendations

• Cat, dog, and plant mom and avid foodie

Learning Objectives


1. Understand the differences between the old and new nutrition facts label

2. Review other sources of nutrition information for the public, including MyPlate, the Dietary Guidelines for Americans, and supplement labels

3. Identify healthy food and supplement choices based on knowledge gained related to the Nutrition Facts label, MyPlate, the Dietary Guidelines for Americans, and supplement labeling

Outline


• The Dietary Guidelines for Americans• Definitions• The Nutrition Facts Label• Front-Of-Package Labeling• MyPlate• Making Healthy Food Choices• Supplements• Summary

Dietary Guidelines for Americans

“1 in 2 American adults—117 million individuals—

have one or more preventablechronic diseases, many of which are related

to poor eating and physical activity patterns.”



• Provide evidence-based recommendations about the components of a healthy and nutritionally adequate diet

• Focus on disease prevention rather than disease treatment

• Inform Federal food, nutrition, and health policies and programs

What are the Dietary Guidelines for Americans (DGAs)?


Developing the DGAs


Developing the DGAs

Dr. Sharon DonovanProfessor | Division of Nutritional SciencesDirector | Personalized Nutrition Initiative


Developing the DGAs


1. Follow a healthy eating pattern across the lifespan. • All food and beverage choices matter. Choose a healthy eating pattern at an

appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease.

2. Focus on variety, nutrient density, and amount. • To meet nutrient needs within calorie limits, choose a variety of nutrient-dense

foods across and within all food groups in recommended amounts. 3. Limit calories from added sugars and saturated fats and reduce sodium intake. • Consume an eating pattern low in added sugars, saturated fats, and sodium. Cut

back on foods and beverages higher in these components to amounts that fit within healthy eating patterns.

The Guidelines (www.dietaryguidelines.gov)


4. Shift to healthier food and beverage choices. • Choose nutrient-dense foods and beverages across and

within all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain.

5. Support healthy eating patterns for all. • Everyone has a role in helping to create and support healthy

eating patterns in multiple settings nationwide, from home to school to work to communities.

The Guidelines (www.dietaryguidelines.gov)


A healthy eating pattern includes:

A healthy eating pattern limits:

What is a Healthy Eating Pattern?

Definitions


• Calories: the total number of calories, or “energy,” supplied from all sources (fat, carbohydrate, protein, and alcohol) in a serving of the food.

• Nutrient: a substance in food that is used by the body to function and grow.

• Examples: fats, carbohydrates, proteins, vitamins, minerals, and water.

• % Daily Value (%DV): shows how much a nutrient in a serving of the food contributes to a total daily diet.

• Helps you determine if a serving of the food is high or low in an individual nutrient and to compare food products.

Have you noticed that the Nutrition Facts Label on products changed earlier this year?

Put your answers in the chat box!


If so, what changes have you noticed?

Nutrition Facts Label


Questions to Consider


• What is the Nutrition Facts label? • Where is the label usually found? • Why is the Nutrition Facts label important? • Do you currently use the Nutrition Facts label? Why

or why not?

What is the Nutrition Facts Label?


• Regulated by the U.S. Food and Drug Administration • Required on most food and beverage packages• Provides important information about the nutritional

content of foods and beverages

Where is the label usually found?


• Generally found on food and beverage packaging and containers:

• Boxes• Bags• Bottles• Cans

Why is the Nutrition Facts label important?


• Helps us make informed decisions about the foods and beverages we eat and drink

• Decisions that promote good nutrition and good health

Do you currently use the Nutrition Facts label?


• Why or why not?• If you do, what specific sections do you look at?


Original Nutrition Facts Label


New, Improved Nutrition Facts Label


Original Label vs. New Label:

A Side-By-Side Comparison


What the New Nutrition Facts Label Tells Us



1. Servings per container• The total number of servings in the

entire food package or container2. Serving size • The amount of a food that most people

typically eat at one time. People should adjust the amount of food they eat based on calorie and nutritional needs. The serving size is a guide rather than a recommendation of how much to eat.

• The nutrition information listed on the label is based on the serving size listed on the label.


3. Calories per serving• General guideline: 2,000 calories

per day• Remember - calorie needs are

different for each person


4. % Daily Value (%DV)• %DV = how much a nutrient in a

serving of the food contributes to a total daily diet. It helps you determine if a serving of food is high or low in an individual nutrient and to compare food products.

• 5% DV or less of a nutrient per serving is considered low

• 20% DV or more of a nutrient per serving is considered high.


5. List of Nutrients• Nutrients to get less of:

saturated fat, trans fat, sodium, and added sugars

• Nutrients to get more of: dietary fiber, vitamin D, calcium, iron, and potassium


Knowledge Check

• What is the serving size of this food?• How many calories are in one

serving?• How many servings are in the entire

container?• How many calories are in the entire

container?


Facts About Fat• Provides calories, helps absorb

vitamins, and supports several key body processes.


Saturated and Trans Fat• Required on Nutrition Facts label• In general, diets higher in saturated

fat and trans fat are associated with increased levels of total cholesterol and/or low-density lipoprotein (LDL or "bad") cholesterol


Saturated and Trans Fat• Found in foods like:

• animal fats (e.g., butter)• vegetable shortening• meat and poultry• whole and 2% dairy products• mixed dishes (e.g., burgers, sandwiches,

pizza) • processed meats and poultry products

(e.g., bacon, hot dogs, some luncheon meats)

• baked goods• snack foods• sweets


Monounsaturated and Polyunsaturated Fats• Voluntary on the Nutrition

Facts label


Monounsaturated and Polyunsaturated Fats• Voluntary on the Nutrition

Facts label• Found in foods like:

• avocados• fish• nuts• seeds• olives• vegetable oils


What Are Added Sugars?• Sugars added during food

processing, or are packaged as such (e.g., a bag of table sugar)

• Sugars added to your diet such as maple syrup on pancakes or honey or sugar in your tea or coffee

• Sugars from concentrated fruit or vegetable juices (e.g. often used in jams and jellies)


Where to Find Added Sugars• On the new Nutrition Facts label • Check the ingredient list!• Common names for added sugars:

• Sugar, brown sugar, corn syrup, dextrose, fruit juice concentrates, glucose, high-fructose corn syrup, honey, lactose, maltose, malt syrup, maple syrup, molasses, and sucrose

• Added sugars are often found in:• Baked goods, desserts, salad dressings,

sauces, spreads, condiments, gravies, sugar-sweetened beverages, and sweets


How Much Added Sugar is Too Much?• For a 2,000-calorie diet: more than 50

grams or 12 teaspoons per day• (To convert grams to teaspoons, divide

by 4)Check the Nutrition Facts Label• 5% DV or less per serving = low in

added sugars• 20% DV or more per serving = high in

added sugars


Knowledge Check

%DV:• Which nutrients have a high %DV?• Which nutrients have a low %DV?Nutrients:• Which of these nutrients do we

want to get more of?• Which of these nutrients do we

want to get less of?

MyPlate



MyPlate Recommendations• Focus on making healthy food and beverage

choices from all five food groups.• Focus on variety, amount, and nutrition.• Make half your plate fruits and vegetables. • Make leaner and more varied selections of

protein foods.• Make at least half your grains whole grains.• Choose fat-free (skim) or low-fat (1%) dairy

products.

How Do I Use This Information to Make Healthy Food Choices?



Healthy Cooking and Eating Starts with Smart Shopping

• How have food shopping choices influenced how you ate?• Do you usually eat

healthier meals when you have planned ahead and purchased items you need your recipes at the store?


Smart Shopping• Read the Nutrition Facts label

and ingredient list.• Eat before you shop. • Use fresh vegetables and

fruits that are in season. • Try canned or frozen fresh

fruits and vegetables. • Think outside the store with

Farmers markets and farm stands.


Smart Shopping• Compare foods:

• Serving size• Calories: find out how many you

need at www.fda.gov/media/112972/download

• Remember %DV• 5% DV or less per serving of a

nutrient = low• 20% DV or more of a nutrient = high

http://www.fda.gov/media/112972/download


Food Shopping Tips• Choose bread products that are higher in fiber.• Make half of your grains whole grains.• In the dairy aisle, choose fat free (skim) or low-fat

(1%) products.• Choose snacks with less sodium and added sugar. • Choose more fruits and vegetables (fresh, frozen, or

canned).• Look for low-sodium/unsweetened versions of

canned and frozen products.• Drink water instead of sugar-sweetened beverages.


Check the Ingredients List• What ingredients do you want to get more of?

• What ingredients do you want to get less of?


Making Healthy Choices at Home• Cooking at home can help you eat healthier.• Prepare ingredients ahead of time.• Try healthy, new ways to prepare food.• Choose simple, healthy recipes that call for

ingredients like fresh vegetables and lean proteins.• Visit the MyPlate website for recipes and

cookbooks: www.myplate.gov/recipes • Cook with herbs, spices, or no-salt seasonings,

which add flavor without adding sodium.• Chill and save leftovers to eat later.


Eating Out• With your personal calorie needs

in mind, look for calorie information at chain restaurants and other similar retail food establishments.

• Compare calorie information to help you make better decisions before you order.


Where to Find Calorie and Nutrition Information • Look for calories on menus, menu boards,

self-service foods, and foods on display at certain food establishments that are part of a chain with 20 or more locations, such as:• Chain restaurants• Chain coffee shops• Bakeries• Ice cream shops• Self-service food locations• Movie theaters• Amusement parks/convenience stores• Additional nutrition information, such as

saturated fat, sodium, and dietary fiber, is available upon request. Don’t hesitate to ask!


Know Your Options When Eating Out• Find out your calorie needs.• Look for calorie and nutrition

information.• Make the best choice for you.


Make the Best Choice For You• Comparing calorie and nutrition information can help you make

better decisions before you order.• Side dishes can add many calories to a meal. • Calorie information can help you decide how much to enjoy now and

how much to save for later.• Asking for sauces and salad dressings on the side lets you choose

how much to use. • Foods described with words like creamy, fried, breaded, battered, or

buttered are typically higher in calories than foods described as baked, roasted, steamed, grilled, or broiled.

• Calories from beverages add up quickly.


Small Changes Add Up! Always…• Try to choose from the five food groups: vegetables, fruits, grains

(especially whole grains), protein foods, and dairy.At home…• Try baking, broiling, steaming,

or grilling instead of frying.• Get creative with herbs and spices.When eating out…• Compare calorie and nutrition

information to make the best choice for you.

Dietary Supplements



Do you take any supplements?

If so, which ones?


What is a Dietary Supplement?• You take it by mouth

• Ex. tablet, capsule, powder, or liquid

• Made to supplement the diet • Have one or more dietary

ingredients, including vitamins, minerals, herbs or other botanicals, amino acids, enzymes, tissues from organs or glands, or extracts of these

• Labeled as being dietary supplements.

Dietary and Herbal Supplements | NIH

https://www.nccih.nih.gov/health/dietary-and-herbal-supplements


Dietary Supplements: Things to Consider• The Food and Drug Administration (FDA) does not review dietary

supplement products for safety and effectiveness before they are marketed

• Interactions are possible • Many dietary supplements have not been tested in pregnant

women, nursing mothers, or children• Be aware of the potential for contamination • “Natural” does NOT necessarily mean “safe”


United States Pharmacopeial ConventionA scientific nonprofit organization that sets public standards for the identity, strength, quality, and purity of medicines• Contains the ingredients listed on the label, in the

declared potency and amounts. • Does not contain harmful levels of specified

contaminants.• Will break down and release into the body within a

specified amount of time.• Has been made according to FDA current Good

Manufacturing Practices using sanitary and well-controlled procedures.

USP Verified Mark

https://www.usp.org/verification-services/verified-mark

Summary



Nutrition Facts Label: What’s New?


Making Healthy ChoicesAt the store:• Shop smart.• Look for the Nutrition

Facts labelon food and beverage packages.

• Refer to Quick Tips


Making Healthy ChoicesAt home:• Choose foods from all five

food groups.• Plan weekly meals.• Try new, healthy recipes

and ways to prepare food.• Make time to cook and eat

together.

When eating out:• Consider your daily calorie

needs.• Check calorie and nutrition

information.• Make the best choice for

you.


Making Healthy ChoicesDietary Supplements:• Make informed decisions• Talk with your health care

providers

Key Messages


1 2 3The FDA’s Nutrition

Facts label is your daily tool

for good nutrition

Use the Dietary Guidelines for Americans andMyPlate to make informed, healthy

food choices

Focus on small,

manageable shifts in food and beverage choices to lead

to healthy, lifelong

changes

Dietary supplements can be part of a healthy diet

when you make informed

decisions

4

Resources

• Toolkit Website• FDA’s Education Resources on Nutrition• FDA’s Center for Food Safety and Applied Nutrition (CFSAN)

Education Resource Library• FDA Calories Chart• Dietary Guidelines for Americans | 2015-2020• MyPlate• MyPlate Recipes and Menus


http://www.fda.gov/food/nutrition-education-resources-materials/health-educators-nutrition-toolkit-setting-table-healthy-eating

http://www.fda.gov/nutritioneducation

https://epublication.fda.gov/epub/

https://www.fda.gov/downloads/Food/LabelingNutrition/UCM606203.pdf

https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines

https://www.choosemyplate.gov/

http://www.myplate.gov/recipes

Resources | Supplements• Dietary Supplement Ingredient Database (DSID)• Dietary Supplement Label Database (DSLD)• Office of Dietary Supplements• Operation Supplement Safety (OPSS)• Dietary Supplement Fact Sheets• Dietary Supplements | Center for Food Safety and Applied Nutrition• Drug-Nutrient Interactions and Drug-Supplement Interactions• Using Dietary Supplements Wisely• Dietary Supplements | Federal Trade Commission• Dietary Supplements: How to Know What Is Safe | American Cancer

Society


https://dietarysupplementdatabase.usda.nih.gov/

https://dsld.nlm.nih.gov/dsld

https://ods.od.nih.gov/

https://www.opss.org/

https://ods.od.nih.gov/factsheets/list-all/

http://www.fda.gov/Food/DietarySupplements/default.htm

http://familydoctor.org/familydoctor/en/drugs-procedures-devices/over-the-counter/drug-nutrient-drug-supplement-interactions.printerview.all.html

https://nccih.nih.gov/health/supplements/wiseuse.htm

http://www.consumer.ftc.gov/articles/0261-dietary-supplements

http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/dietarysupplements/index

Next Week: Active Aging: Using Exercise to Maintain Health Across the Lifespan

Wondering how active you should be during your lifespan? Should we be running a 5k every morning or is it enough to go on a 10-minute walk? Join kinesiology student, Shelby Keye, to learn about the current physical activity guidelines for all ages and how they can be beneficial for you.


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