The Foundations of Nutrition: The Nutrition Label Foundation of Nutrition, Part 3 Food Label The Foundations of Nutrition: The Nutrition Label Welcome! Presented by: Welcome to “The Foundations of Nutrition – The Nutrition Facts Label.” Hold up two plain bags and ask, who wants to eat one of these with me? Which one? Discussion: Many may be reluctant to volunteer to eat something when they don’t know what it is. Right, that is exactly the reason that food labels were legislated. Partner: California Department of Education Nutrition Services Division Revised 2009 by CHKRC and Network for a Healthy California

Foundation of Nutrition, Part 3 Food Label The Nutrition Label Objectives Identify the information found on the Nutrition Label Use the Nutrition Label to find healthier snack choices Understand specific, legal definitions of various terms (e.g., lowfat, light, fat-free) Gain lessons and activities for teaching about the Nutrition Label Today, I am only going to give you a snapshot of the Nutrition Label, as well as a sampling of some of the resources for bringing the Nutrition Label to the classroom. Revised 2009 by CHKRC and Network for a Healthy California

What Information is Found on the Nutrition Label? Foundation of Nutrition, Part 3 Food Label What Information is Found on the Nutrition Label? The Nutrition Facts Panel Serving Size Calories Comparison to a Daily Value Amounts of Some Nutrients (A, C, Calcium, Iron) Ingredient List Nutrient Content Claims Health Claims As you pass around the food packages or labels, describe some of the information found on the food label. (Ask audience to share their answers. Press return or forward for the answers to appear.) Food labels are comprised of several parts including the: Ingredient List Nutrition Description Health Claims The Nutrition Facts Panel Revised 2009 by CHKRC and Network for a Healthy California

The Nutrition Facts Label Foundation of Nutrition, Part 3 Food Label The Nutrition Facts Label Let’s begin by looking at the label most people first see. There is truly hoards of information on one little Nutrition Facts Label It can seem confusing. The label doesn’t teach nutrition but is a valuable nutrition education tool. Once it is understood, the label is much easier to interpret and use as a tool in choosing healthy foods. If you’re like most people I speak to, you probably look at “calories” and “fat grams” first. Revised 2009 by CHKRC and Network for a Healthy California

Foundation of Nutrition, Part 3 Food Label Serving Size and Calories Now, take a look at this educational version of the Nutrition Facts label, you have a copy in your packets. It identifies 6 basic messages that can be used to make healthier choices. Two key pieces of information that students should be encouraged to look at right away is Serving Size and Calories. (Take this opportunity to point out that serving sizes listed on food labels are not always the same as the portion sizes in MyPyramid. To show this you could go back to the amount of cereal the volunteer measured out in the MyPyramid portion size activity and compare it to the serving size on the food label.) The serving size is the basis for reporting each food's nutrient content. However, unlike in the past, when the serving size was up to the discretion of the food manufacturer, serving sizes now are more uniform and reflect the amounts people actually eat. They also must be expressed in both common household and metric measures. The serving sizes that appear on food labels are based on FDA-established lists of "Reference Amounts Customarily Consumed Per Eating Occasion. Serving size and calories go hand in hand. For example this food label shows 250 calories, and often people think that is the total for the package. How many calories are really in this package? (Note: calories/serving = 250, however there are two servings per package = 500 calories) How many times have you seen students share their macaroni and cheese or a bag of chips or soda? (As another example, provide one food label sample from a large beverage container. Ask the group how many servings are in one bottle. Have them guess the number of calories per serving. Most students and we would probably drink the whole bottle, so how many calories are we actually getting? Imagine the number of calories in a super-sized drink!) Bottom line: Compare the amount you would actually eat to determine the amount o calories, and other nutrients you are consuming. Which nutrients should I limit and what should I look for? Revised 2009 by CHKRC and Network for a Healthy California

Information That Must Appear on Nutrition Facts Label Foundation of Nutrition, Part 3 Food Label Information That Must Appear on Nutrition Facts Label Total calories Calories from fat Total fat Saturated fat Cholesterol Sodium Total carbohydrate Dietary fiber Sugars Protein Vitamin A Vitamin C Calcium Iron Manufacturers are also required to provide information on certain nutrients on the Nutrition Facts label. The mandatory components and the order in which they must appear are: total calories total carbohydrate calories from fat dietary fiber total fat sugars saturated fat protein cholesterol vitamin A sodium vitamin C calcium iron If a claim is made about any other components, or if a food is fortified or enriched, nutrition information for these components becomes mandatory. These required nutrients were selected because they address today's health concerns. The order in which appear reflects the priority of current dietary recommendations. Revised 2009 by CHKRC and Network for a Healthy California

Foundation of Nutrition, Part 3 Food Label Daily Values Percentages are based on: 2,000 calorie diet 30% calories from fat 10% saturated fat <300 mg cholesterol <2400 mg sodium at least 60% calories from carbohydrate 25-30 grams of fiber The Nutrition Facts Label provides an extra service by comparing nutrients in a product with Daily Reference Values (DRV). DRVs have been established for macronutrients that are sources of energy: fat, saturated fat, total carbohydrate (including fiber), and for cholesterol, sodium, and potassium, which do not contribute calories. A daily intake of 2,000 calories was established as the Daily Reference Values for the Nutrition Facts Label. This level was chosen, in part, because it approximates the caloric requirements for postmenopausal women. This group has the highest risk for excessive intake of calories and fat. Individuals may have higher calorie needs depending on gender, age, and level of activity – however this calorie level gives us all a standard comparison point. DRVs for the energy-producing nutrients are calculated as follows: 2000 calorie total diet 30% total calories from fat 10% total calories from saturated fat Fewer than 300 mg cholesterol Fewer than 2,400 mg sodium At least 60% total calories from carbohydrate 25 grams of fiber Revised 2009 by CHKRC and Network for a Healthy California

Foundation of Nutrition, Part 3 Food Label No % Daily Value Trans Fat Sugars Protein As you can see, there are three nutrients that have no % Daily Value. For Protein: Unless a claim is made, or the food is meant for use by infants and children under 4 years old, there is no requirement for a % DV for protein. Current scientific evidence indicates that protein intake is not a public health concern for adults and children over four years old. Trans fat: Scientific reports link trans fat (saturated fat and cholesterol) with raising LDL (“bad”) blood cholesterol, which increases your risk of coronary heart disease, a leading cause of death in the US. However, experts could not provide a reference value for trans fat nor any other information that FDA believes is sufficient to establish a DV or % DV. Okay let’s go back to the question - Which nutrients should I limit and what should I look for? Revised 2009 by CHKRC and Network for a Healthy California

Foundation of Nutrition, Part 3 Food Label Limit These Nutrients Go slow - the goal is to stay BELOW 100% of the Daily Value for each of these nutrients per day. As we learned from the Dietary Guidelines and MyPyramid, eating too much fat, saturated fat, trans fat, and cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure. These nutrients are highlighted in yellow, to watch these nutrients and take it slow. One tip for limiting these nutrients is to stay BELOW 100% of the DV for each one of these nutrients per day. So, which nutrients do I need to get in adequate amounts? Revised 2009 by CHKRC and Network for a Healthy California

Get Enough of These Nutrients Foundation of Nutrition, Part 3 Food Label Get Enough of These Nutrients Go for These Nutrients – Try to get 100% of the DV for each of these nutrients each day. The Nutrition Facts Label only helps track those nutrients to cut back on, it also helps identify nutrients to consume in adequate or greater amounts. Americans often don't get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. Eating enough of these nutrients can benefit health and reduce the risk of some diseases and conditions. For example, getting enough calcium may reduce the risk of osteoporosis, a condition that results in brittle bones as one ages. A high-fiber diet improves satiety, laxation, and the possibility of heart disease, especially when the fiber is soluble and the diet is low in saturated fat and cholesterol. Revised 2009 by CHKRC and Network for a Healthy California

Read the Nutrition Facts Label For Total Sugars Foundation of Nutrition, Part 3 Food Label Read the Nutrition Facts Label For Total Sugars Plain Yogurt Fruit Yogurt Let’s use some of the information on the label to compare two products. We’ll compare the sugar content of Plain Yogurt and Fruit Yogurt. Although sugars have no % DV, you can still compare the two products. To compare, look at the Nutrition Facts label to determine the total amount of sugars. The total amount of sugar includes both naturally occurring and added sugars. In this case, the plain yogurt on the left has 10g of sugar in one serving; the fruit yogurt on the right has 44g of sugars, 2-3 times the amount of sugar found in most candy bars. So how can you tell if either of these yogurts has added sugars? Revised 2009 by CHKRC and Network for a Healthy California

Look at the Ingredient List Foundation of Nutrition, Part 3 Food Label Look at the Ingredient List Plain Yogurt INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN. Fruit Yogurt 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 To find if sugars and caloric sweeteners have been added, you need to look at the ingredient list. Is there a difference? For the plain yogurt listed on top, No added sugars or sweeteners are listed in the ingredients, yet 10g of sugars were listed on the Nutrition label. This is because, there are no added sugars, only naturally-occurring ones in plain yogurt. If you are concerned about your intake of sugars, especially added sugars, make sure that they are not one of the first two or three ingredients listed. Some other names for added sugar include corn syrup, high-fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey, and maple syrup. If you like the sweeter yogurt, you can still balance your remaining choices for the day with foods lower in sugar. Revised 2009 by CHKRC and Network for a Healthy California

Foundation of Nutrition, Part 3 Food Label Ingredient List All ingredients must be listed Ingredients listed in descending order by weight The ingredient list tells us what’s in a food, including any nutrients, fats, or sugars that have been added. In the ingredient list: All ingredients must be listed. Ingredients are listed in descending order by weight. Those in largest amount are listed first. Revised 2009 by CHKRC and Network for a Healthy California

Nutrient Content Claims Foundation of Nutrition, Part 3 Food Label Nutrient Content Claims Defined by FDA regulations Light = 1/3 fewer calories or 50% less fat than traditional product Low-fat = one serving must contain no more than 3 grams of fat Low calorie = one serving contains no more than 40 calories The Nutrient Content Claims is strictly defined by regulations from the Food and Drug Administration (FDA). Typically these claims are on the front of the label as part of marketing a product. For example “enriched pasta” means that thiamin, riboflavin, niacin, iron, and folic acid have been added. Other terms may relate to the fat, sugar, or sodium content of the food. There are many terms, the core terms are: free, low, low-fat, low-saturated fat, low sodium, very low sodium, low-cholesterol, low-calorie. There are strict definitions for all of these terms. It's important to remember that fat-free doesn't mean calorie free. People tend to think they can eat as much as they want of fat-free foods. Even if you cut fat from your diet but consume more calories than you use, you will gain weight. Also, fat-free or low-fat foods may contain high amounts of added sugars or sodium to make up for the loss of flavor when fat is removed. For example, a fat-free muffin may be just as high in calories as a regular muffin. So, remember, it is important to read your food labels and compare products. These are just a few terms - Calorie terms: Low-calorie — 40 calories or less per serving Reduced-calorie — at least 25 percent fewer calories per serving when compared with a similar food Light or lite — one-third fewer calories; if more than half the calories are from fat, fat content must be reduced by 50 percent or more Sugar terms: Sugar-free — less than 1/2 gram sugar per serving Reduced sugar — at least 25 percent less sugar per serving when compared with a similar food Fat terms: Fat-free or 100 percent fat free — less than 1/2 gram fat per serving Low-fat — 3 grams or less per serving Reduced-fat — at least 25 percent less fat when compared with a similar food. Revised 2009 by CHKRC and Network for a Healthy California

Foundation of Nutrition, Part 3 Food Label Health Claims Calcium-rich foods and reduced risk of osteoporosis. Low-sodium foods and decreased risk of hypertension (high blood pressure). Low-fat diet and reduced risk of cancer. A diet high in fiber and low in fat, saturated fat, and cholesterol and the reduced risk of coronary heart disease. Folate rich foods and the reduced risk of neural tube birth defects. Health claims are statements describing a relationship between a food or food component and a disease or health-related condition (e.g., calcium and reduced risk of osteoporosis). The FDA authorizes health claims in three ways based on the strength of supporting scientific evidence. Authorized health claims, must meet “significant scientific agreement” among qualified experts. Additionally, the claims must make it clear that other factors, such as exercise or heredity, may also influence the development of certain diseases. Health claims cannot state the degree of risk reduction and must use words such as "may" or "might" in discussing the food-disease relationship. Examples of health claims approved for food labels: Calcium and Osteoporosis Claim: A diet adequate in calcium may help reduce the risk for osteoporosis, a degenerative bone disease. Requirements: At least 200 milligrams calcium, no more phosphorus than calcium per serving, and calcium must be in a form that can be readily absorbed by the body. Fat and Cancer Claim: A low-fat diet may help the risk for developing some types of cancer. Requirements: 3 grams or less fat per serving or fish and game meats that are "extra-lean" (fewer than 5 grams fat, fewer than 2 grams saturated fat, and fewer than 95 milligrams cholesterol per serving). Fiber-Containing Fruits, Vegetables and Grain Products and Risk of CHD Claim: Along with eating a diet low in fat, saturated fat, and cholesterol, fiber may help reduce blood cholesterol levels and the risk for developing heart disease. Requirements: Must be or contain a fruit, vegetable or grain product, 3 grams or less fat per serving, fewer than 20 milligrams cholesterol per serving, 1 gram or less saturated fat per serving, and 15 percent or less calories from saturated fat, 0.6 grams or more dietary fiber per serving. Folate or Folic Acid and Neural Birth Defects Claim:Healthful diets with adequate folate may reduce a woman's risk of having a child with a neural tube defect. Requirements: The food must meet or exceed the criteria for a good source: 40 micrograms folic acid per serving or at least 10 percent of Daily Value. A serving cannot contain more than 100 percent of the Daily Value for vitamins A or D because of potential risk to fetuses. Omega 3 - Fatty Acids Claim: Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease. Requirements: With the exception of fish and dietary supplements, foods must be low in cholesterol and low in saturated fat. Revised 2009 by CHKRC and Network for a Healthy California

More Information about Food Labels- Foundation of Nutrition, Part 3 Food Label More Information about Food Labels- FDA Web site- http://www.cfsan.fda.gov/label.html If you are interested in finding out more about food labeling, there is lots of good information about the format, the requirements, and their interpretation. Revised 2009 by CHKRC and Network for a Healthy California

Activity: Finding Fat on Food Labels Foundation of Nutrition, Part 3 Food Label Activity: Finding Fat on Food Labels Please complete the worksheet and then let’s see how well we figure out food labels. Answers: Label A: Yogurt 1. 6 grams; 2. 12 grams; 3. 24 grams Label B: Swiss Cheese 1. 8 grams; 2. 24 grams; 3. 64 grams Label C: Ice cream 1. 12 grams; 2. 36 grams; 3. 48 grams Ask the group to complete the worksheet. Then review the answers. Revised 2009 by CHKRC and Network for a Healthy California

Research-based Resources Foundation of Nutrition, Part 3 Food Label Research-based Resources Web site - www.californiahealthykids.org This activity and curriculum can be obtained from the Network for a Healthy California or requested for free loan from the California Healthy Kids Resource Center. There are many existing curricula and audiovisual materials to bring both the Foundations of Nutrition to the classroom, so there is not need to “reinvent the wheel”. (Refer to the CHKRC catalog or Web site - www.californiahealthykids.org as an example.) Revised 2009 by CHKRC and Network for a Healthy California

Foundation of Nutrition, Part 3 Food Label Acknowledgements Portions of this presentation were adapted from: THE NUTRITION LABEL - Easy Ways to Use the Label For Healthy Eating PowerPoint, Food and Drug Administration, Center for Food Safety and Applied Nutrition, Office of Nutritional Products, Labeling, and Dietary Supplements. Acknowledgements. Revised 2009 by CHKRC and Network for a Healthy California

Foundation of Nutrition, Part 3 Food Label Thank You! For more information or assistance, please contact: Thank you for joining this session on the “Food Label.” We hope this helps answer some of your questions about nutrition and healthful diets and gives you a strong foundation for building your nutrition decisions and teaching your students about health-enhancing eating habits. If you have any questions in the future please contact me at: This program was developed by the California Department of Educations Nutrition Services Division, with funding from The California Endowment. Revisions were completed with funds from the California Department of Public Health, Network for a Healthy California, funded by the United Sates Department of Agricultures Supplementary Nutrition Assistance Program (formerly the Food Stamp Program). These institutions are equal opportunity providers and employers. In California, food stamps provide assistance to low-income households, and can help buy nutritious foods for better health. For food stamp information, call 1-877-847-3663. For important nutrition information visit www.cachampionsforchange.net Partner: California Department of Education, Nutrition Services Division Revised 2009 by CHKRC and Network for a Healthy California