© Aurora Health Care, Inc. Using Food Labels to Understand: Daily Caloric Intake & Fat Gram Totals Jessica Schultz- Aurora BayCare Wellness Coach
© Aurora Health Care, Inc. Why Read Food Labels? Read food labels to find out more about the foods you eat. For instance, the labels can tell you which foods are: Lower in Calories, Saturated Fat and Trans Fat We also read labels: To determine Healthy Eating Goals Step 1: Become Aware Step 2: Create a Plan Step 3: Measure your success by reflecting on how you felt about your eating choices, both physically and emotionally.
© Aurora Health Care, Inc. Step 1: Become Aware Start with The Serving Size: – How Many Servings are you eating? If you are eating more than the listed serving size you will need to multiple the amount of nutrients you are consuming. – I.e.: Eating 2 Muffins from the Container = Calories: 500 Total Fat: 24g
© Aurora Health Care, Inc. Eating the Right Number of Calories (2010 Guidelines) Calories are a measure of the energy you get from food. If you eat more calories than you use, you will gain weight. If you eat few calories than you use, you will lose weight. Below are tables that give the number of calories needed each day. Look for your gender, age, and activity level. If you stick to this number, you should NEITHER gain nor lose weight. Note that this is an estimated number of calories.* Your exact number may differ. Age in Years Low Activity Level (calories/day) Moderate Activity Level (calories/day) High Activity Level (calories/day) 19 to 30 1,800-2,0002,000-2,2002, to 50 1,8002,0002, & older 1,6001,8002,000-2,200 Age in Years Low Activity Level (calories/day) Moderate Activity Level (calories/day) High Activity Level (calories/day) 19 to 30 2,400-2,6002,600-2,8003, to 50 2,200-2,4002,400-2,6002,800-3, & older 2,000-2,2002,200-2,4002,400-2,800 Activity Levels Defined: Low. Only light physical activity such as that done during typical daily life. Moderate. Physical activity equal to walking about 1.5 to 3 miles a day at 3 to 4 miles per hour. PLUS, light physical activity done during typical daily life. High. Physical activity equal to walking more than 3 miles a day at a 3 to 4 miles per hour. PLUS, light physical activity done during typical daily life. *From Dietary Guidelines for Americans, 2010, U.S. Department of Health and Human Services This guide has been prepared for your use by registered dietitians. If you have questions or concerns, please call the nearest Aurora facility to contact a dietitian. Diet counseling is available to address your specific needs
© Aurora Health Care, Inc. Caloric Intake Determine if your food is a carbohydrate, protein, or fat. The conversion multiple is different for each type of food. Multiple the number of grams by the conversion number: 1 gram carbohydrate = 4 calories1 gram sugar= 4 calories1 gram protein = 4 calories 1 gram fat = 9 calories1 gram alcohol= 7 calories 1c Peanuts Calories: 824 Total Fat: 72g 1c Air Popped Popcorn Calories: 31 Total Fat: 0.4g Calorie Conversion and How we can use it? To Estimate or Calorie Count? Did you lose weight or more energy this week? A.If so, then try to replicate the same choices this week. B.If not, how aggressive do you want to be with your lifestyle changes? A.Make even more subtle changes and see if they generate change-Focus on Building New Habits vs Scale B.Calorie Count and see how much needs to be changed to see/feel results.
© Aurora Health Care, Inc. Dietary Fat: What’s Healthy & What’s Not This guide has been prepared for your use by registered dietitians. If you have questions or concerns, please call the nearest Aurora facility to contact a dietitian. Both the amount and types of fats that you eat affect your cholesterol level. A little fat in your diet is necessary to stay healthy. However, too much fat may lead to weight gain and increase your risk of heart disease and stroke. Some fats are considered healthier than others. Total Fat: (Limit intake to 25-35% of calories) When the following Fats are eaten instead of Saturated Fat, they tend to reduce LDL Cholesterol Levels *Monounsaturated Fat: Some Sources Include-Canola, Olive and Peanut Oils, nuts, olives and avocados. *Polyunsaturated Fat: Omega-3:Has been shown to lower Triglycerides, reducing risk for heart attack. Sources Include: fish, ground flaxseed, flaxseed oil, canola oil, soybean oil, nuts-especially walnuts Omega-6: Has been shown to reduce HDL(good) if eaten in large amounts. Sources include: safflower, sunflower, corn, soybean and vegetable oils and soft margarine, mayonnaise, salad dressing and sunflower seeds. Generally, Women should aim for g/day Generally, Men should aim for g/day
© Aurora Health Care, Inc. This guide has been prepared for your use by registered dietitians. If you have questions or concerns, please call the nearest Aurora facility to contact a dietitian. Diet counseling is available to address your specific needs. The information presented is intended for general information and educational purposes. It is not intended to replace the advice of your health care provider. Saturated Fat: (Limit to Less than 7% of calories) Hydrogenated Fat: These are liquid oils converted into solid fats by food manufactures. Takes on properties of saturated fat and can raise blood cholesterol levels. Sources Include: stick margarine, solid vegetable shortening, processed foods high in fat and commercially deep-fried foods. Dietary Fat: What’s Healthy & What’s Not Trans Fat (trans fatty acids): Raise LDL(bad) & Lower HDL(good) Commonly found in high fat processed foods containing hydrogenated fats such as: baked goods, coffee creamers, fried foods, frostings and icings, frozen pizza, microwave popcorn, shortening, stick margarine, and more. They have long been considered the worst type of dietary fat a person can eat. Small amounts are found naturally in meats & dairy products. Generally, Women should aim for less than 15 g/day Generally, Men should aim for less than 20 g/day Some sources include: meat, butter, whole milk, cheeses, ice cream, and coconut oil. Also found in processed foods & commercial baked goods.
© Aurora Health Care, Inc. Resource to increase Awareness & Create Meaningful/Successful Goals Aurora BayCare Sports Medicine Clinic- Resting Metabolic Rate Testing RMR Testing is perfect for those looking to best understand how diet specifically impacts weight loss goals. This test accurately measures calories burned per day so caloric intake can be optimized to reach weight loss goals. The results from this test will help determine how to combine nutrition, exercise, and the time you have available to reach your weight loss goals. Free Food & Exercise Trackers: * Try tracking food & beverages for 1 week. Then, review your week to see what 1 change you would like to make happen.
© Aurora Health Care, Inc. How to Determine What Works for YOU? Each week reflect on the lifestyle changes you made, and ask yourself: –Did I notice any changes in my weight, energy level, stress, sleep pattern, emotional state, increased Self-Efficacy, etc...? Yes, I did notice changes! Some, but not my weight! No, there were no noticeable changes! Great! Do you feel the changes you made could be sustained for another week, lifetime? If not, what is replicable? Great! Weight loss takes time. Small changes lead to Big Success. What will be more motivating this week: More Aggressive Action Plan Focus is off Weight Loss & on Building a New Habit Are you trying to Maintain? If not, what barriers are in the way of your success?
© Aurora Health Care, Inc. MY ACTION PLAN for this week: _______________________________________________ _______________________________________________ _______________________________________________