What 's in a Nutrition Label?

1) Serving Size First place you look Standardized to make it easier to compare – Cups, pieces, grams, etc Pay Attention to Serving Size – It determines how many calories, fats, protein, etc that you consume

2) Calories (and Calories from Fat) Provides a measure of how much energy you get per serving Help you manage your weight Based on 2,000 calorie diet Do you count your daily calories? Too many calories consumed= chubster! – 400+ considered high

3) & 4) The Nutrients: How Much? Limit These Nutrients: Americans generally eat too many of these… Eating too much can increase chronic diseases like heart disease, cancers, blood pressure Get Enough of These: Fiber- keeps you regular (not coffee) Calcium- reduces risk of osteoporosis Fruits and Veggies- improve health and help reduce risk of some diseases and conditions

Whats with the %? Daily Value (DV) – Recommended amount to consume in a day Based around a 2,000 calorie diet 20% or more is high 5% or less is considered low

Vitamins Vitamins- class of nutrients that contain carbon and are needed to maintain health and allow growth. Classified in 2 groups – Dissolve in fat – Dissolve in water

Fat Soluble Vitamins Fat-soluble vitamins – A, D, E, K Examples of foods? – A- milk, yellow & orange fruits, veggies – D- fish oils, liver, egg yolk, sunlight – E- beans, peas, nuts, whole grains, dark-green veggies – K-spinach, kale, broccoli, produced in intestine

Water-Soluble Vitamins – C, B1, B2, B3 Examples of foods? – C- citrus fruits, strawberries, peppers, green veggies – B1- pork, liver, beans, cereals – B2- milk, meat, eggs, whole grains, green leafy veggies, enriched breads & cereals, pasta – B3- meat, liver, fish, peas & beans

Minerals More than 20 minerals are essential in small amounts Class of nutrients that are chemical elements for processes such as bone formation

Examples of Minerals Calcium- milk, dairy, tofu, green leafy veggies – Develop & maintain bones, teeth, blood clotting – Recommended daily intake is 1,300 milligrams 1 cup milk (8 fl oz) = 300 milligrams Iron- red meat, whole & enriched grains, dark green veggies, peas, beans, eggs – Production of hemoglobin Sodium- table salt, meats (ham), processed foods, soy sauce – Regulation of water balance in cells/tissue

Examples Minerals Magnesium- milk, dairy products, green leafy veggies – Bone growth, metabolism, & muscle contraction Potassium- meat, poultry, fish, bananas, oranges, dried fruits, green leafy veggies, peas, beans – Maintains fluid balance, transmits nerve impulses, & muscle contraction

No Taste, No Color, No Calories Water!!! 60% of your body is water Necessary for almost every function that keeps you alive 3 Reasons Why Important 1.Transports nutrients & oxygen through body and gets rid of wastes 2.Provides proper environment for the bodys chemical reactions to occur 3.Regulates body temperature

How much Water? 8 glasses a day! Can come from food – 80-90% of weight of most fruit & veggies Caffeine- poor water sources – Caffeine increases amount of water in urine Dehydration: Body loses more water than taken in Exercising in hot weather- lose up to a quart of water! Symptoms: thirst, dark urine, nausea, confusion, disorientation Misconception- weight lost through dehydration is NOT fat loss

Lets Take a Look at some Labels

Rate the Breakfast Food…

Total Calories Total Fat Sat Fat Cholesterol Sodium Big Mac mg 1,040mg Grilled Chicken mg 1,410 mg Club Large Fries mg Med Fries mg Totals for one Day2, mg 2400mg 3,500 calories = 1 pound

Deceptive Food Labels? /eveningnews/main shtml /eveningnews/main shtml