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Food Savvy

Food Savvy. Jeffry Mathis & Minerva Duke-Caruso. “Fun” Fact. The FDA does not evaluate nor regulate all terms that are placed on labels outside of the nutrition facts panel. Nutrition Facts Labels Contain Valuable Information. Serving Size Calories Fat Cholesterol Carbohydrate

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Food Savvy

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  1. Food Savvy Jeffry Mathis & Minerva Duke-Caruso LTF-07

  2. “Fun” Fact • The FDA does not evaluate nor regulate all terms that are placed on labels outside of the nutrition facts panel. LTF-07

  3. Nutrition Facts Labels Contain Valuable Information • Serving Size • Calories • Fat • Cholesterol • Carbohydrate • Sodium • Protein • Vitamins Minerals • % Daily Value (DV) LTF-07

  4. Serving Size • How much is a single serving? • How many servings are in a package? • Realistic serving sizes? Important LTF-07

  5. How many calories should you eat per day? • Women : BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) • Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in year) LTF-07

  6. Activity Level? Calorie Calculation • Sedentary (little exercise) =BMR x 1.2 • Light Exercise/sports 1-3 days = BMR x 1.375 • Moderately active /sports 3-5 days = BMR x 1.55 • Active/ Hard Exercise/Sports 6-7 days =BMR x 1.725 • Extra Active (Very hard exercise/sports & physical job = BMR x 1.9 LTF-07

  7. Calories • Energy you produce from processing a serving of the food. LTF-07

  8. Fat, Sodium & Cholesterol • Limitations” LTF-07

  9. Sodium & High Blood Pressure • Limit your intake to ______ mg/day of sodium to reduce your risk of hypertension. LTF-07

  10. Trans Fat • Must be on the label. • Increases the risk of coronary heart disease. • What foods contain them? • Look for what word? LTF-07

  11. Carbohydrates • Body’s main source of what? • Total carbohydrates for one day should provide how much % of total daily calories? LTF-07

  12. Carbs • What percentage of your food is Carbs? • Does the number fall into proper amount for your activity level? • (45-65% of your total diet) • Make a difference between simple & complex Carbs. LTF-07

  13. Sugars • The USDA recommends limiting sugar intake to 40 g daily • Try and get your sugar naturally LTF-07

  14. The ADA Recommends how much Protein? • It recommends 0.8 g Protein per every kilogram of body weight. LTF-07

  15. Protein • Helps maintain healthy • Muscles • Organs • Glands • Should be what % of daily caloric intake? LTF-07

  16. Dietary Fiber • We need 25 to 35 g of fiber every day to stay healthy. • How much fiber is in your food? LTF-07

  17. Vitamins & Minerals • What vitamins MUST be included on FDA regulated food labels? LTF-07

  18. Vitamins Vitamin A Vitamin C LTF-07

  19. Vitamin D Thiamin Riboflavin Niacin B Vitamins Minerals Phosphorus Magnesium Copper Zinc Other vitamins are important for your diet, but are optional to include in labels! LTF-07

  20. Important Information • A good source of vitamin/mineral is greater than ___ of the DV. • An excellent source is greater than ____. You can also apply this to ingredients that are not essential like sodium. What would be too much? LTF-07

  21. Organic Reduced Light/Lite Whole Grain/100% Whole Grain Vegetarian/Vegan “Fresh” meat Free range/roaming No calories Farm Fresh Natural What do they mean? LTF-07

  22. Organic food No synthetic pesticide No synthetic fertilizer No radiation No chemical ripening Organic Meat No antibiotics No growth hormone Organic feed Outdoor access “Humane” treatment 1. Organic LTF-07

  23. Lost in Translation Food Marketers are masters of misdirection Example – The claim “Made with Whole Grains” (51%) read label 100% & the word whole. Example – The claim “0 grams of trans fat” 0.5 grams fat per serving( one less chip) Example – The claim “100% Natural” - It means nothing LTF-07

  24. When the label says: • “May reduce the risk of heart disease” – LTF-07

  25. When the label says: • “ helps maintain…” • It only it’s telling you that a nutrient will help your body function normally. LTF-07

  26. When the label says: • “good source of” – Look beyond the claim because good means a food provides at least ___of the Daily Value while “excellent” means you are getting ___It does not tell you about the overall nutritional quality. The food may be high in sugar and fat and still provide Vit C. LTF-07

  27. “A product containing no artificial ingredient or added color that is only minimally processed (a process which does not fundamentally alter the raw product) may be labeled "natural.” (USDA 2008) Mmmmm…Benzaldehyde A normally colorless aromatic oil, C6H5CHO, obtained naturally, as from the bitter almond, or made synthetically and used in perfumes and as a solvent and a flavoring. V. Natural LTF-07

  28. Blame weight on POTATO CHIPS researchers say • Harvard University • Study the Effect of individual foods & Lifestyle choices (120,877 people) • Potato chip • Potatoes (fries)(other chips) • Soda • Sweets and desserts • One alcoholic drink LTF-07

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