The Nutrition Facts Panel

Do Now What do you think the government’s role should be in relation to fast food restaurants? Do you think the government should be more or less involved in what they serve to consumers?

Learning Objective I will be able to understand vocabulary necessary to read and interpret food labels.

Demonstration of Learning Given food label vocab words, I will correctly match them to the definitions.

Engage Nutrition labels can be over complicated and confusing. With unfamiliar jargon and advertising it can be difficult to understand. We will simplify the reading the nutrition label process this week. Here are some things to focus on: The ingredients Serving size and servings per package Knowing what the terms mean DV%’s

Vocabulary Calorie- a unit used to measure the energy used by the body and the energy that food supplies to the body. Sodium- (salt) found in many process foods, too much of it in the diet can cause high blood pressure or heart attack. Sugar- found naturally in fruits; added to candy, soft-drinks, and sweets. Dietary fiber- plant material that cannot be digested, but aids in the digestive process. Vitamin C-found in citrus fruits; it acts as an antioxidant, helping to protect cells from the damage Iron- found in red meats or dark leafy vegetables; helps red blood cells carry oxygen.

Vocabulary Trans fats- are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid; consumption increases the risk of coronary heart disease. Nutrients- the chemicals found in foods that nourish your body. Calcium- helps you have strong bones and teeth; ensures proper functioning of muscles and nerves; found in broccoli, kale, and dairy. Fat- a nutrient that supplies energy: promotes healthy skin and growth, and carries certain vitamins in the body. Cholesterol- waxy substance that is part of every cell of your body; also found in food from animals.

Vocabulary Carbohydrates- an essential nutrient that is the body’s main source of energy; includes sugars and starches. Saturated fat- a fat that is hard at room temperature, such as the fat in meat, poultry skin, and whole milk dairy products. Too much of it increases blood cholesterol levels and increases risk for heart problems. Protein- essential nutrient that helps your body grow, repair itself, and fight disease; can also provide energy if needed. Daily values (DV)- How much you should get of that nutrient in a day. The label provides the %DV so that you can see how much (what percentage) a serving of the product contributes to reaching the DV. 100% organic- all ingredients must be certified organic and processing aids must be organic as well.

Vocabulary Natural- The USDA says that meat, poultry, and eggs labeled with this word must have no artificial ingredients and be minimally processed. The term isn’t defined beyond those terms. Free Range- chickens are sheltered and have continuous access to the outdoors, along with unlimited access to food and water. Cage- Free- birds can freely roam inside a building with unlimited access to food and water. They’re without cages but can still be packed very tightly, even when organic.

Vocabulary Grass- Fed- animals receive most the their nutrition from the grass throughout their lives but may have eaten hay or grain indoors during the winter. Animals may still receive antibiotics and hormones, according to the USDA. GMOs “genetically modified organisms,” are plants or animals created through the gene splicing techniques of biotechnology (also called genetic engineering, or GE). No added hormones- already true of organic, so it’s conventional producers that tend to use this term, but there is not certification for these claims. Fortified- vitamins or minerals have been added to the food in addition to the levels that were originally found before the food was refined. When foods are fortified, they will have more vitamins and minerals after they are refined than they did before they are refined. Enriched-vitamins or minerals have been added to the food. The vitamins and minerals are added to replace the original vitamins and minerals that were lost during the refining process.

Nutritional Information Panel Mandatory Total calories Calories from fat Total fat Saturated fat Cholesterol Sodium Total carbs. Dietary fiber Sugars Protein Vitamin A and C Calcium Iron

Nutritional Information panel If a claim about any of the voluntary components is made, it becomes mandatory. “Per serving” is the size of a suggested serving; if you eat a larger portion you will need to adjust the nutrient values accordingly.

Demonstration of Learning ______________vitamins or minerals have been added to the food in addition to the levels that were originally found before the food was refined. They will have more vitamins and minerals after they are refined than they did before they are refined. ________________chickens are sheltered and have continuous access to the outdoors, along with unlimited access to food and water. ________________helps you have strong bones and teeth; ensures proper functioning of muscles and nerves; found in broccoli, kale, and dairy. ________________waxy substance that is part of every cell of your body; also found in food from animals. ________________The USDA says that meat, poultry, and eggs labeled with this word must have no artificial ingredients and be minimally processed. The term isn’t defined beyond those terms.

Bell Ringer Why is it important to read food labels? How can reading food labels help you plan a healthy, balanced diet?

Learning Objective Lifetime Nutrition and Wellness students will understand how to read a nutrition facts label.

Demonstration of Learning Lifetime Nutrition and wellness students will correctly answer 4 questions using a nutrition facts label.

Engage Food labels can help you limit the amount of fat, sugar and cholesterol in your diet by making it easy for you to compare one food item with another and choose the one with lower amounts. Conversely, you can use food labels to find food items higher in vitamins, fiber and protein. That is one of the most common mistakes people make when reading food labels. A food label may indicate that a food has 100 calories and only 5 grams of sugar, for example. But if you look at the number of servings, it may state three. That means that if you were to eat the entire package, you would be getting three times the amount shown on the food label. In this example, 300 calories and 15 grams of sugar.

The Nutrition Facts Label

One or Two Servings? Single % Double % Serving DV Serving DV Serving Size 1 cup (228g) 2 cups (456g) Calories 250 500 Calories from Fat 110 220 Total Fat 12g 18% 24g 36% Trans Fat 1.5g 3g Saturated Fat 3g 15% 6g 30% Cholesterol 30mg 10% 60mg 20% Sodium 470mg 20% 940mg 40% Total Carbohydrate 31g 10% 62g 20% Dietary Fiber 0g 0% 0g 0% Sugars 5g 10g Protein 5g 10g Vitamin A 4% 8% Vitamin C 2% 4% Calcium 20% 40% Iron 4% 8%

General Guide to Calories* 40 Calories is low 100 Calories is moderate 400 Calories is high *Based on a 2,000-calorie diet.

Limit These Nutrients The goal is to stay BELOW 100% of the DV for each of these nutrients per day.

Get Enough of These Nutrients Try to get 100% of the DV for each of these nutrients each day.

The Footnote This is the footnote that you see on the bottom of larger food packages. Can you tell which column lists the Daily Values? Maybe you can tell, but most people can’t. What are these DVs? They represent expert advice for upper daily limits (for total fat, sat fat, cholesterol, and sodium), based on a a 2,000 calorie diet.— But for Total Carbohydrates and dietary fiber, they represent lower daily limits— Public health experts advise us to stay within these limits, ie dietary recommendations, per day for a 2,000 calorie. Still confused?

Examples of DVs versus %DVs* Here’s another way of looking at the footnote. Hopefully, it’s now easier to see which column represents the Daily Value for each nutrient listed; how the DVs relate to the %DVs; and what is the dietary advice, i.e., the daily goal for each of these nutrients The first 4 nutrients, which are in yellow, represent upper daily limits—that means your goal is to stay BELOW the amount for the day. Example: look at saturated fat: the DV is 20g= 100%DV. The goal for Sat fat, is to stay below 20g per day (100%DV) whereas for Total fat the DV is 65g. Now look at dietary fiber, in blue—the DV is 25g, which represents the minimum for the day. Therefore the goal is to get at least 100%DV every day. The DV for Carbohydrates ( in white) is 300g or !00%DV. This amount is recommended for a balanced 2,000 calorie daily diet but can vary, depending on your daily intake of fat and protein.

The Percent Daily Value The % DV is based on 100% of the daily value for each nutrient.

What’s High? What’s Low? Do You Have to Calculate to Know? Footnote

The % DV Does the Math for You Look here for highs and lows!

Quick Guide to % DV 5% DV or less is Low Limit these Nutrients Get Enough of these Nutrients 20% DV or more is High

No % Daily Value Trans Fat Sugars Protein

Read the Nutrition Facts Label For Total Sugars Fruit Yogurt Plain Yogurt

Look at the Ingredient List for Added Sugars 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

The 5-20% Rule Nutrients that you want get a lot of in your diet like calcium, fiber, protein aim for 20 % or above. Nutrients that you want to get less of in your diet like saturated fat, sodium, aim for 5% or below.

DOL Lifetime Nutrition and wellness students will correctly answer 4 questions using a food nutrition label.

Bell Ringer List 4 pieces of information that are on a food label.

Learning Objective I will be able to explain nutrient content claims, ingredient labeling, and calculate % of calories from fat.

Demonstration of Learning Given five questions about food label nutrient content claims, ingredient labeling, and calculate % of calories from fat, I will be able to correctly answer 4 out of 5.

Nutrient content claims Low- the food can be eaten frequently without exceeding dietary guidelines High- the food contains 20% or more of the daily value for a particular nutrient Good source- one serving of a food contains 10-19% of the daily value Reduced- a nutritionally altered product contains at least 25% less of a nutrient than a reference product Less-a food contains 25% less of a nutrient or of calories than a reference food More- a serving of food contains a nutrient that is at least 10% more of the daily value than a reference food Low fat- no more than 3 grams of fat (be aware this does not equal healthy! Fat may be replaced with artificial sugars) Calorie free- less than 5 calories per serving Light/lite- 1/3 fewer calories OR 50% less fat

MRS- Read, write, pair, share If a product has 1/3 fewer calories OR 50% less fat the manufacturer can make what nutrient content claim?

Answer They could use the nutrient content claim lite or light. Example: Light Sour Cream or Light Butter

Authorized health claims Calcium and osteoporosis Fat and cancer Fiber-containing grain products, fruits, vegetables and cancer Fruits and vegetables and cancer Saturated fat and cholesterol Sodium and high blood pressure

Ingredient Labeling Ingredient listing is required on most food with more than one ingredient. Because people may be allergic to certain additives, the list must include FDA certified color additives Flavors or flavor enhancers Whether or not any milk derivatives are used in foods that claim to be nondairy

Ingredient Labeling Ingredients are listed in descending order by weight, meaning the first ingredient is present in the greatest amount, while the last ingredient listed is present in the least amount.

Ingredient Labeling Typically, foods with lots of hard to pronounce ingredients are less healthy.

Calories from Fat The U.S. Institute of Medicine recommends that Americans consume about 20 to 35 percent of their total calories from fat. Every gram of fat contains nine calories. This means a person who eats 2,000 calories a day should consume fewer than 78 g of fat per day

Calories from Fat It is recommended that no more than 35% of total calories come from fat To calculate the percentage of calories from fat for a food, multiply the number of grams of total fat by 9, divide this number by the total calories, then multiply by 100 Example: a serving of crackers contains 125 calories and 5 grams of fat; 5x9=45, 45 divided by 125=36% of calories from fat On food labels the calories from fat is already listed.

Calculating % of Calories from Fat Example of how to find % of calories from fat Calories from fat ÷ calories = % of calories from fat 190 calories 110 calories from fat 110 divided by 190=.57=57%

Food Label Video w/ Dr. Oz! http://www.doctoroz.com/videos/decode-food-labels-pt-1

DOL questions If a product claims to be high in fiber what does that mean? Name one authorized health claim that food producers can put on their products. Ingredients are listed in descending order by weight, meaning the _____________ ingredient is present in the _______________ amount. It is recommended that no more than ______ of total calories come from fat Calculate the % of calories from fat 70 calories 60 calories from fat