Dietary Guidelines • Dietary Guidelines • The guidelines are recommendations about food choices for all healthy Americans age 2 and up • The guidelines highlight 3 key items… • Make smart choices from every food group • Find a balance between food and physical activity • Get the most nutrition out of your calories
So, how many calories do you need? • Inactive…12 cal per 1 lb • Moderate activity…15 cal per 1 lb • Active activity…20 cal per 1 lb • So….a 130lb individual should get… • 130x12=1560 calories a day (inactive) • 130x15=1950 calories a day (moderate) • 130x2-=2600 calories a day (active)
Product Labeling • Light or Lite • The calories have been reduced by at least 1/3, or the fat/sodium have been reduced by 50% • Less • The food contains 25% less of a nutrient or calories • Free • The food contains NO or an insignificant amount of total fat, saturated fat, trans fat, cholesterol, sodium, sugars or calories
Product Labeling • More • The food contains 10% more of the daily value for a vitamin, mineral, protein or fiber • High, Rich In, or Excellent Source Of • The food contains 20% or more of the daily value for a vitamin, mineral, protein or fiber • Lean • The food is a meat, poultry, fish or shellfish product that has less than 10 g of total fat, and less than 4 g of saturated fat per 3 oz serving
Food Labels • It is a Law to have a food label on every product that is intended for sale • Most food labels list the food’s ingredients by weight, in descending order, with the ingredient in the greatest mount listed first. • So…what exactly is on our food labels?
Video“How to read the new food labels”. (double click to open)
Formula for converting grams into calories • Protein: 1 gram = 4 calories • Carbohydrates: 1 gram = 4 calories • Fat: 1 gram = 9 calories
Converting the grams into calories • Multiply the amount of grams in each nutrient by their number of calories • Example: If a food product has 10 grams of protein, how many calories of protein does it have per serving? • Answer = 40 calories
Converting calories into a percentage • Add up the total amount of calories from protein, carbohydrates, and fat. • Divide each nutrient by the total number of calories. • That is the percent of the nutrient in that product per serving
ExampleLittle Bites Mini Muffins • Carbohydrates = 25g • Protein = 2g • Fat = 8g • Carbs: 25 x 4 =100 cal • Protein: 2 x 4 = 8 cal • Fat: 8 x 9 = 72 cal • +____ • 180 total calories per serving
ExampleLittle Bites Mini Muffins • Carbs: 25 x 4 =100 / 180 = .56 or 56% • Protein: 2 x 4 = 8 / 180 = .04 or 4% • Fat: 8 x 9 = 72 / 180 = .40 or 40% • +___ • 100%
Analyze your food item! • Homework: Write down 5 of your favorite items that you eat at home. • Perform the analysis of these food items PLUS include on average how many servings you eat at 1 sitting. • NEXT: briefly describe why this food item is part of a healthy diet or not • Extra Credit: Go to your favorite fast food restaurant and ask for their nutritional fax sheet. Write down your usual meal from that restaurant and perform the analysis.