Good Nutrition

Quantity and Quality Matter

Which is most nutritious? a. 100% pure orange juice (OJ) b.Fresh, whole oranges c. Vitamin/mineral fortified orange drink d.100% pure OJ with pulp added e.They are all about the same.

Which is most nutritious? a. 100% pure orange juice (OJ) b.Fresh, whole oranges c. Vitamin/mineral fortified orange drink d.100% pure OJ with pulp added e.They are all about the same. Why?

Tools to Gauge QualityQuality  Nutrient Density (ND) nutrients/calorie  Calorie Density (CD) calories/gram food  Empty Calories (EC) no nutrients/calorie

(40g portion) Cal Prot Fiber Vit Min Almonds Green Beans Sugar Evaluating Nutrient Quality Nutrient Density—Calorie Density—Empty Calories

(40g portion) Cal Prot Fiber Vit Min Almonds Green Beans Sugar Evaluating Nutrient Quality ND/CD ND EC Nutrient Density—Calorie Density—Empty Calories

Tools to Gauge Quantity… Objective  #1 Technical tool  RDA Recommended Dietary Allowance Goal >67%/day  #1 Lay person tool  % Daily Value (DV) Used on food labels Goal ~100%/day <5% low/serving >20% high/serving

Tools to Guage Quantity- Subjective  Learn to trust your appetite  Follow urine color and weight change  Food logging apps….My Fitness Pal, etc.

Deciphering Food Labels

Purpose of Product Labeling Intended Purpose  Inform consumer Manufacturer’s Purpose  ??? Purpose  Make a sale

Caveat Emptor! Buyer Beware! 1990 Nutrition Labeling and Education Act Goal: provide consumer accurate food info Not perfect Laws change to improve consumer protection Labels changed to work around the laws : (

What’s reliable on a food label? Two parts are your friend! Nutrition Facts panel Ingredient list Be skeptical of ALL other label info  Consider it to be advertising

Overview: current Facts Panel 5% DV or less is low 20% DV or less is high Start here  Limit these Get enough of these Footnote Macaroni and Cheese

Learn from the List INGREDIENTS: Milled corn, sugar, enriched flour {wheat flour, reduced iron, niacinamide (vit B 3 ), riboflavin (vit B 2 ), thiamine hydrochloride (vit B 1 ) and folate}, corn syrup, molasses, salt, partially hydrogenated vegetable oil (one or more of the following oils; coconut, cottonseed or soybean oil), sodium ascorbate and ascorbic acid (vit C), niacinamide, zinc oxide, BHT (preservative), annato, folic acid, vitamin D and B-12.

Learn from the List INGREDIENTS: Milled corn, sugar, enriched flour {wheat flour, reduced iron, niacinamide (vit B 3 ), riboflavin (vit B 2 ), thiamine hydrochloride (vit B 1 ) and folate}, corn syrup, molasses, salt, partially hydrogenated vegetable oil (one or more of the following oils; coconut, cottonseed or soybean oil), sodium ascorbate and ascorbic acid (vit C), niacinamide, zinc oxide, BHT (preservative), annato, folic acid, vitamin D and B-12. Listed High to Low by weight

Sugar Splitting INGREDIENTS: Milled corn, sugar, enriched flour {wheat flour, reduced iron, niacinamide (vit B 3 ), riboflavin (vit B 2 ), thiamine hydrochloride (vit B 1 ) and folate}, corn syrup, molasses, salt, partially hydrogenated vegetable oil (one or more of the following oils; coconut, cottonseed or soybean oil), sodium ascorbate and ascorbic acid (vit C), niacinamide, zinc oxide, BHT (preservative), annato, folic acid, vit D and B-12.

Sugar Splitting INGREDIENTS: Milled corn, sugar, enriched flour {wheat flour, reduced iron, niacinamide (vit B 3 ), riboflavin (vit B 2 ), thiamine hydrochloride (vit B 1 ) and folate}, corn syrup, molasses, salt, partially hydrogenated vegetable oil (one or more of the following oils; coconut, cottonseed or soybean oil), sodium ascorbate and ascorbic acid (vit C), niacinamide, zinc oxide, BHT (preservative), annato, folic acid, vit D and B-12. Are sugars natural or added?

Most common additives INGREDIENTS: Milled corn, sugar, enriched flour {wheat flour, reduced iron, niacinamide (vit B 3 ), riboflavin (vit B 2 ), thiamine hydrochloride (vit B 1 ) and folate}, corn syrup, molasses, salt, partially hydrogenated vegetable oil (one or more of the following oils; coconut, cottonseed or soybean oil), sodium ascorbate and ascorbic acid (vit C), niacinamide, zinc oxide, BHT (preservative), annato, folic acid, vit D and B-12.

Partial Hydrogenation INGREDIENTS: Milled corn, sugar, enriched flour {wheat flour, reduced iron, niacinamide (vit B 3 ), riboflavin (vit B 2 ), thiamine hydrochloride (vit B 1 ) and folate}, corn syrup, molasses, salt, partially hydrogenated vegetable oil (one or more of the following oils coconut, cottonseed or soybean oil), sodium ascorbate and ascorbic acid (vit C), niacinamide, zinc oxide, BHT (preservative), annato, folic acid, vitamin D and B-12.

Trans fat….where? INGREDIENTS: Milled corn, sugar, enriched flour {wheat flour, reduced iron, niacinamide (vit B 3 ), riboflavin (vit B 2 ), thiamine hydrochloride (vit B 1 ) and folate}, corn syrup, molasses, salt, partially hydrogenated vegetable oil (one or more of the following oils coconut, cottonseed or soybean oil), sodium ascorbate and ascorbic acid (vit C), niacinamide, zinc oxide, BHT (preservative), annato, folic acid, vitamin D and B-12. 

What does enriched mean? INGREDIENTS: Milled corn, sugar, enriched flour {wheat flour, reduced iron, niacinamide (vit B 3 ), riboflavin (vit B 2 ), thiamine hydrochloride (vit B 1 ) and folate}, corn syrup, molasses, salt, partially hydrogenated vegetable oil (one or more of the following oils; coconut, cottonseed or soybean oil), sodium ascorbate and ascorbic acid (vit C), niacinamide, zinc oxide, BHT (preservative), annato, folic acid, vit D and B-12.

What does enriched mean? INGREDIENTS: Milled corn, sugar, enriched flour {wheat flour, reduced iron, niacinamide (vit B 3, riboflavin (vit B 2 ), thiamine hydrochloride (vit B 1 ) and folate}, corn syrup, molasses, salt, partially hydrogenated vegetable oil (one or more of the following oils; coconut, cottonseed or soybean oil), sodium ascorbate and ascorbic acid (vit C), niacinamide, zinc oxide, BHT (preservative), annato, folic acid, vit D and B-12.

‘ Enriched’? whole grain  nutrient loss (i.e.vit, min, fiber, etc.)  heavily processed grain  add back some of lost nutrients  ‘enriched’ grain Think depleted!

‘Enriched’: A red flag for ‘processed’ Generally enriched foods are not top tier, nutrient dense (ND) foods

Bring in the fortifications! Red flag for ‘highly processed’ 1 + nutrient added Most foods can be fortified