Nutrition and Food Label Awareness Presented by Angela Theberge, RN

Why talk nutrition? More teens are grocery shopping for their families and themselves. Confusing nutrition information Growing evidence supports: A choice of less healthy food items among youth. Adolescent diets lacking essential nutrients, and adequate fruits and vegetables. 100% increase of overweight Maine youth in 2000 since 1980

Nutrition Influences:  ENERGY!!  Strength  Mental functioning  Emotional well-being  Weight  Present and future health

Percentage of Maine and U.S. Adolescents Consuming at Least 5 or more servings of Fruits and Vegetables A Day Source: Maine Youth Risk Behavior Survey Maine Department of Education.

Costs of Fast Foods: Who Profits? High in fat and cholesterol + High in sodium + Low in fruits and vegetables = Consumers with health risks…. while fast food chains continue to make literally millions and billions in profits!!

Food Pyramid

Breakdown of Calorie Needs: Carbohydrates = 50-60% Proteins = 10-20% Fats = < 30%

The Lowdown on labels  U.S. Food and Drug Administration (FDA)  Federal Food and Drug Act  1990 Nutrition Labeling and Education Act - USDA  What is “% Daily Value?”  Refers to the amount of nutrients that food contains. Finding a balance between a lot and a little is called moderation. Use the “5/20” guideline.  5% DV or less = low  20% DV or more = high

Become a label detective…  Check the serving size.  Compare total calories with other products like it; choose the one lowest in calories.  Look for fiber. A food with 5 grams or more per serving is considered high in fiber.  Check for a balance of calories from carbohydrates, fats, and proteins.  Ask: “What else is this food offering for nutrients such as vitamins and minerals?”

Label requirements:  Serving size, servings per container  Total Calories  Total fat, Calories from fat  Unsaturated fat – mono and poly –Saturated and trans-fatty acids (artery cloggers)!  Cholesterol  Total carbohydrates (fiber)  Vitamins A and C, Calcium, Iron, and Sodium  Sugar

Smart Snacking = Energy Include more whole-grain breads/cereals, over candy bars or soda. Choose protein-rich snacks: low-fat yogurt or cottage cheese. Nutrients to eat in moderation: Reduce foods high in fats, cholesterol, and sugar Nutrients that we need enough of: Vitamin A –carrots, spinach, sweet potatoes, kale, apricots Vitamin C – (helps iron) broccoli, red/green peppers Calcium – calcium-fortified OJ, processed tofu, cooked spinach Iron – Lean red meat, dark poultry, clams, oysters Fiber – fruit w/ skin, beans, vegetables, oatmeal; wheat bran/whole grain

Tasty Snack Ideas and Substitutions: Low-fat pretzels with spicy mustard. Whole wheat bread, crackers, or celery with peanut butter. Fruit yogurt. Try substituting applesauce for the oil in a recipe. Replace regular corn chips with baked chips, use salsa as a dip instead of sour cream; reduce portion by ½ usual amount. Substitute nonfat frozen yogurt or sorbet for ice cream. When you’re in a rush a glass of milk will sustain you longer than a soda. (study on calcium)

Water and You MMMMakes up about 55% - 65% of our body weight! HHHHelps transport oxygen and nutrients to cells. CCCCarries away and eliminates waste products from the body. RRRRegulates body temperature, helps with digestion. LLLLubricates joints, cushions organs and tissues. GGGGeneral rule of thumb: One liter of water (about one quart) for every 1,000 calories used. (Note: 6-8 cups daily for sedentary individuals).

Healthful Eating: Targets for Success 1.Eat a variety of colorful fruits and vegetables every day. 2.Balance your diet with healthful fats. 3.Choose carbohydrates wisely. 4.Moderation.

Suggestions for Taking Action: Set a fruit and vegetable target of one to two more servings than what you are eating now each day. Replace at least one to two simple carbs. with a complex carbohydrate. Aim for whole grains: whole wheat bread, brown rice. Choose healthful fats: found in vegetables, most nuts, olives, avocados, fish, soy, use canola and/or olive oils for cooking. Drink plenty of water. Experiment with healthy substitutions.

The End.