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Reading and Understanding Food Labels

Reading and Understanding Food Labels. Learning Outcomes. The student will be able to: Read and understand food labels State the components of food labels Differentiate between the nutrients Apply new knowledge into their healthy eating lifestyle. Serving Size Calories Fat Cholesterol

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Reading and Understanding Food Labels

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  1. Reading and Understanding Food Labels

  2. Learning Outcomes The student will be able to: • Read and understand food labels • State the components of food labels • Differentiate between the nutrients • Apply new knowledge into their healthy eating lifestyle

  3. Serving Size • Calories • Fat • Cholesterol • Sodium • Carbohydrates • Proteins • Vitamins and Minerals

  4. What is the % Daily Value? • Is a tool to help you see if a specific amount of food has a little or a lot of a nutrient.

  5. Calories • A measure of how much energy you get from food • Approximately 2700 calories per day for men • Approximately 2000 calories per day for women • More active people need more calories • Calories from fat should be no more than 20% of total calories • Multiply total calories by .20 • If the calories from fat is bigger than this number, then it is NOT healthy

  6. Fats • Bad fats: • Saturated: solid at room temperature • butter, lard, animal fat • Trans • Man-made • certain margarines or peanut butter • Good Fats: liquid at room temperature • Monounsaturated • olive and canola oil, nut and avocado oils • Polyunsaturated • fish and vegetable oils, nuts oils, Becel margarine

  7. Cholesterol • A form of fat that is made in our liver (80%), but it can also be consumed in our diet • Dietary cholesterol only has effect in some people • Food high in cholesterol include organ meats and egg yolks

  8. Sodium • Regulates fluids in our bodies (blood and blood pressure) • Helps with fluid balance (dehydration) • Helps with functioning of muscles and nerves • The Heart and Stroke Foundation recommends no more than 1 tsp. of salt per day (2400 mg)

  9. Carbohydrates • The body’s main source of energy, particularly for our brain and during physical exercise • Daily intake – 300 grams • Simple: not a healthy choice of carbohydrates • Candy, jam, syrup, • Complex: more nutritional value • Fibre: helps with elimination • Oats, brown rice, barley, rye • Starch: gives you energy for longer • Wheat, potatoes, corn

  10. Proteins • Help build up, maintain, and replace the tissues in your body (muscles, organs, immune system) • Beef, poultry, fish, eggs, nuts, seeds, and legumes like black beans and lentils • 1 gram for every kilogram you weight (approx. 60 grams per day for the average person) • Breaks down into amino acids • 9 essential

  11. Vitamins • Assist in regulating our bodies’ processes • Only needed in small amounts • Fat-soluble – stored in the body • A, D, E, K • meats, dairy, vegetable oils, nuts, seeds, fatty fish, sunlight • Water-soluble – eliminated right away • C and B • whole grains, fruit, vegetables, meat & dairy

  12. Minerals • Assist in fluid regulation, energy production, bone structure, muscle movement, and nerve functioning • Only needed in small amounts • Sodium (Na) – salt • 2400mg • Calcium (Ca) – milk • 1000mg per day • Iron (Fe) – meat • 18 mg • Potassium (K) – bananas • 3500mg • Magnesium (Mg) – spinich • 400mg

  13. Let’s Review • Serving Size • Calories • Fat • Sodium • Carbohydrates • Proteins • Vitamins and Minerals

  14. References • Thompson, J., Manore, N., and Sheeshka, J. (2010). Nutrition: A functional approach. Toronto, Ontario: Pearson Canada Inc. • http://www.hc-sc.gc.ca

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