upcoming way of life events
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Upcoming way of life events. February 26 th 11a-12p F/S Volleyball Lacey Gym Activity Tracking—be on the lookout for one more email in February Coming up in March… Nutrition Series #3—“Eating Healthy in the Dining Hall” volleyball farmer’s market more activity prizes!. - PowerPoint PPT PresentationTRANSCRIPT
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UPCOMING WAY OF LIFE EVENTS February 26th 11a-12p F/S Volleyball Lacey
Gym Activity Tracking—be on the lookout for one
more email in February Coming up in March…
Nutrition Series #3—“Eating Healthy in the Dining Hall”
volleyball farmer’s market more activity prizes!
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UNDERSTANDING & USING A NUTRITION LABELBrenna Lacey, MS in Exercise Science(Fitness, Nutrition, & Eating Behaviors)
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WHAT GOOD IS KNOWING IF YOU DON’T… APPLY your knowledge! Requires active, not passive learning FDA’s goal is to teach label-building skills
that affect the quality of consumer’s eating & food purchasing behaviors
Goal is to help you INTERPRET the label facts Put them in CONTEXT Teach SKILLS you can quickly apply
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KEY NUTRITION LABEL QUESTIONS How many calories am I actually eating?
Is that number low, medium, or high? What nutrients should I limit or get enough of
and why? What’s relevant about the footnote? How can I tell if a %DV is high or low? Which nutrients have no %DV?
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NUTRITION FACTS LABEL
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US Food and Drug Admin
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QUESTION #1 How many calories am I actually eating?
Look at the serving size AND the number of servings per container
Then determine the actual calories consumed by multiplying if consuming more than one serving
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GENERAL GUIDE TO CALORIES* 40 calories is low
Nutrient content claim 100 calories is moderate
5% of 2000 calories 400 calories is high
20% of 2000 calories
*Based on a 2,000-calorie diet
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NEXT QUESTION: WHICH NUTRIENTS SHOULD I LIMIT AND WHY?LIMIT THESE Stay below 100% of
the DV Total Fat
Saturated Trans
Cholesterol Sodium
Adequate or too much Can increase risk of
chronic diseases
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WHICH NUTRIENTS DO I NEED TO GET IN ADEQUATE AMOUNTS?GET LOTS OF THESE Aim for 100% of the DV
Dietary Fiber Vitamin A Vitamin C Calcium Iron
Usually don’t get enough Can reduce risk of some diseases or conditions
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US Food and Drug Admin
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THE FOOTNOTE The “*” symbol after the heading “% Daily
Value” refers to the footnote “%DVs are based on a 2,000 calorie diet”
Must appear on all food labels Footnotes are the same on all products
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THE PERCENT DAILY VALUE (%DV) The % DV is based on
100% of the daily value for each nutrient
Based on 100% of the daily requirements for that nutrient for a 2,000 calorie diet
Does not add up to 100%!
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WHAT’S HIGH? WHAT’S LOW? DO YOU HAVE TO CALCULATE TO KNOW? The %DV does the math for you!
Puts all the numbers (grams & milligrams) on the same scale (0-100%)
Easy to see highs and lows! 12g fat = 18% DV based on 2,000-calorie diet
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QUICK GUIDE TO %DV Frame of reference for deciding if a good is
high or low in a nutrient
5% DV or less is Low
20% DV or more is High
Limit theseNutrients
Get Enough of theseNutrients
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NUTRIENTS WITH NO %DV Trans Fat
Saturated fat & cholesterol
Increases risk of coronary heart disease
Protein Not a public health
concern for adults & children 4+
Sugars Includes added
sugars
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READ THE LABEL FOR TOTAL SUGARS Plain yogurt Fruit yogurt
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LOOK AT THE INGREDIENT LIST FOR ADDED SUGARS Plain yogurt
Fruit yogurt
INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN.
INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES, HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND L. ACIDOPHILUS CULTURES
Avoid sugars in the first 2-3 ingredients Names for added sugars include: corn syrup, high
fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey, & maple syrup
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REMEMBER THESE TIPS FOR USING THE FOOD LABEL Check servings and calories Make your calories count! What nutrients do
they offer? Eat less sugar Know your fats Reduce sodium (salt); increase potassium Use the % Daily Value column
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QUESTIONS?