1. 2.1 FOOD LABELS

2. INTRODUCTION By Law the Food Label provides consumers with a great deal of information abut the nutrient content of food with in. In 1942 the Enrichment Act of 1942 was enacted In 1098 an Amendment was done in the Enrichment Act of 1942—mandates folic acid to be added back into refined grain products.

3. Legislation Overview 1990: Nutrition Labeling and Education Act of 1990. 1994: >300,000 packaged foods relabeled. Mandatory compliance was required by food manufacturers. Package Size: Packages smaller than 12 square inches in surface area require a phone number. Serving Size: The FDA established set serving sizes for >100 food categories making product comparison easier. 2003: Legislation passed for trans fatty acids to appear on a separate line under SFAs in the nutrition facts panel starting January 1, 2006. 2004: The Food Allergen Labeling & Consumer Protection Act of 2004 passed. Manufacturers must plainly list milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, and soybeans ingredients starting January 1, 2006.

4. Overview The food package label law established a standard for the appearance and content on information of food package labels and in the NUTRITION FACT PANEL. Key Item of Information: The Daily Value (DV) or the Daily Reference Value (DRV) The Reference Daily Intake (DRI) Ingredient List Health & Nutrition Claims

5. Anatomy of a food package label

7. Daily Reference Values Daily Reference Values (DRV). Are based on a 2000 Calorie diet. Are used exclusively on Food Package labels. Are applicable to adults and children 4 years or older.

8. DRV’s Based on a 2000 Calorie Diet Fat (29% of Calories or 65 g) Saturated Fat (9% of Calories or 20 g) Cholesterol (300 mg) Carbohydrate (60% of Calories or 300 g) Fiber (12.5 gm/1000 Calories or 25 g) Protein (12% of Calories or 50 g high quality Pro, 65 gm low quality Pro) Sodium (Na; 2400 mg) Potassium (K; 3500 mg)

9. Classifying Foods by Fat Content Once the percentage of calories from fat are determined, the food can be classified as: High-fat: >35% of Calories come from fat. Moderately-fat: 25-35% of Calories come from fat. Low-fat: <25% of Calories come from fat.

11. Calculating % Fat by Calories Calories from Fat Calories from Fat ÷ total Calories X 100 ÷ total Calories X 100 = Percent Calories from Fat = Percent Calories from Fat 70/150x 100=47%

12. CALCULATING FAT CONTENT The fat content of meats and dairy products are labeled as a percentage by weight The Meat & Dairy industries refer to the fat content by gram weight rather than by Calories

13. Fact Panel Calculating % Fat by Weight Grams from Fat Grams from Fat ÷ total Grams in a servings ÷ total Grams in a servings X 100 X 100 = Percent Fat by Weigh = Percent Fat by Weigh 21.5/500x100=4.26

14. Whole Milk Example 244 g/cup 8 g Fat X 9 Calories/gram = 72 Cals 9 g Pro X 4 Calories/gram = 36 Cals 12 g Carbs X 4 Calories/gram = 48 Cals Amount of total Calories? 72+36+48 = 156 Calories Amount of fat based on weight? 8 g ÷ 244 g x 100 = 3.3% Amount of fat based on Calories? 72 cals ÷ 156 Cals x 100 = 46% Classification: whole milk is a high fat food.

15. Energy Producing Nutrients looking deeper examples Corn Taco shell example: Total Calories 110, protein grams 2. % Calories from Protein: 2 x 4 Cal/gm ÷ 110 x 100 = 7.3% Raspberry Jam example: Total Calories 60, total CHO grams 11, Sugars grams 9. % Calories from Carbohydrate: 11 x 4 Cal/gm ÷ 60 x 100 = 73% % Calories from Sugars: 9 x 4 Cal/gm ÷ 60 x 100 = 60%

16. Energy Producing Nutrients looking deeper The nutrition facts panel provides total Calories, Fat Calories, grams carbohydrate, protein, and fat. Subcategories are given for fat and carbohydrate. Total fat is the sum grams of all the type of fatty acids found in the food. Manufacturers only show component gram amounts of SFA & TFA.

17. Energy Producing Nutrients looking deeper Total carbohydrate is the sum grams of simple and complex carbohydrate. Manufacturers only show component gram amounts of sugars & fiber (which is non-caloric). % of Calories from simple sugar, SFA, protein etc can be determined as follows: Grams x Calories/gm ÷ total Calories x 100 = % Calories

19. Reference Daily Intakes (RDI’s) Are set for vitamins & minerals essential in human nutrition. Use the highest RDA value from the 1968 RDA table for men or women. Are expressed as percentages. Are mandatory on every food package label for Vitamin C, Vitamin A, Calcium and Iron.

20. Nutrient Density Nutrient Density: The amount of nutrient in reference to the Calories or serving of food. Nutrient Dense Foods: A food is nutrient dense if it provides at least 20% of the RDI for a nutrient per serving.

21. Nutrient Density: Cereal Example What does 25% Vitamin C mean? How many mg of Vit C are in 1 serving of food? The RDI for Vit C is 60 mg. (see appendix) 60 mg x 25% ÷ 100 = 15 mg Vit C per serving.

22. Nutrient Density

24. Given the same amount of Calories, The French fries and ice cream provide less nutritional value

27. NUTRITIONAL CLAIMS Free: Negligible amounts of fat, cholesterol, sodium, sugar, or Calories. <0.5 grams of TFAs per serving. Reduced or Less: 25% less of a nutrient compared to the original product. Light or Lite: 1/3 fewer Calories; 1/2 the fat or sodium; color or texture (compared to the original product).

28. NUTRITIONAL CLAIMS Low: Sodium (≤140 mg per serving) Cholesterol (≤20 mg per serving) Calorie (≤40 Calories per serving) Fat (≤3 g fat per 3.5 ounce serving) Lean: ≤ 10 g fat; ≤4.5 g SFA & TFA; ≤95 mg cholesterol per 3.5 ounce serving Extra lean: ≤5 g fat; ≤2 g SFA & TFA; ≤95 mg cholesterol per 3.5 ounce serving 3.5 ounces = 100 grams

29. Health Claims A statement linking the nutrition profile of the food to a reduced risk of a particular disease. To make a claim that a food supplies a good source of a nutrient, usually the food must provide at least 20% of the RDI or DRV.

30. Health Claims Careful phrasing is required. For example, if a product provides a good source of calcium [at least 20% of the RDI for calcium (200 mg)] per serving, then the health claim “this product may prevent osteoporosis” can be legally used. The company must also mention that other factors like exercise may prevent osteoporosis.

31. FDA Approved Health Claims 1. Calcium & Osteoporosis 2. Low Fat & Cancer 3. SFA and TFA, cholesterol, and heart disease 4. Fiber containing fruits, vegetables, and whole grains and cancer 5. Fiber containing fruits, vegetables, and whole grains and heart disease 6. Sodium and high blood pressure

32. FDA Approved Health Claims 7. Fruits and vegetables (vitamin C and beta-carotene) and cancer 8. Sugar alcohols and dental caries 9. Folic Acid and Neural Tube Defects 10. Soluble fiber from oats and barley and heart disease 11. Soy and heart disease 12. Potassium and blood pressure and stroke 13. Plant sterol/stanol esters and heart disease 14. Fluoridated water and dental caries

33. Knock it down Disease Wise Heart Disease: Low fat, SFA & TFA, cholesterol, a good source of fiber especially soluble fiber from oats and barley, soy, and plant sterols/stanols. Blood Pressure & Stroke: Food must be low in sodium and a good source of potassium. Cancer: Food must be low fat, and a good source of fiber, fruits and/or vegetables. Meat must be extra lean. Osteoporosis: Food must be high in calcium. Neural Tube Defects: Food must provide 40 µg per serving or more of folic acid. Dental Caries/Tooth Decay: Food must be sugar free and may contain sugar alcohols.

34. Module 2.2

35. DIETARY REFERENCE INTAKE (DRI Are used to achieve nutritional balance and health in the population. Are used in nutrition assessment, meal planning, health care, research, food industry, national defense, food programs, public policy, etc.

36. FACTS ABOUT DRI

37. Facts about DRI  The DRI estimates the energy & nutrient need for Healthy People  Separate recommendations are made for different group of people  The DRI are recommendations that apply to Average daily intake  These are not requirements  DRI take into account differences among individuals & establish a range  Are adequate for moderately active people.

38. DRI GOALS

39. DRI - GOALS 1) Setting recommended intake values 2)Facilitating nutrition research & policy 3)Establishing safety guide lines 4)Preventing chronic diseases

40. DRI To Achieve These Goals DRI Committee Established Six(6) different sets of values. Each value serve different purpose. – 1. Estimated Average Requirement (EAR) – 2. Adequate Intake (AI) – 3. Recommended Dietary Allowance (RDA) – 4. Tolerable Upper Intake Level (UL) – 5. Estimated Energy Requirement (EER) – 6. Acceptable Macro-Nutrient Distribution Range (AMDR) – 7. DRI for physical activity.

41. DRI RDA: level to meet 97- 98% of needs AI: average or mean intake level. EAR: average daily nutrient intake level estimated to meet the requirement of half the needs.

42. DRI for Protein The adult DRI for protein is set at 0.8 grams/Kg. This level is for inactive persons. See appendix for gram/Kg need for infants, children, and adolescents. Although not DRIs: Active persons need more than the DRI, approximately 1.2 - 1.6 grams/Kg. Endurance athletes need more than the DRI, approximately 1.8-2.0 grams/Kg.

43. DRI for Calories Is calculated from formulas (See Appendix). Is set as an EAR and is the called the estimated energy requirement (EER). The EER is based on age, gender, and physical activity. The formulas require height in meters and weight in kilograms.

44. DRI for Carbohydrate, Fiber & Fat Carbohydrate: At least 130 gm/day for adults Fiber:  38 gm/d  25 gm/d, [adults] 1.4 gm/100 Calories consumed FAT: not determined for adults Essential Fatty Acids: Linoleic Acid:  17  12 [adults, gm/d ] Alpha-Linolenic Acid:  1.6  1.1 [adults, gm/d ]

45. Acceptable Macro-Nutrient Distribution Range (AMDR) Carbohydrates 45-65% Fat 20-35% Protein 10-35%

46. DRI for Exercise There is a DRI for exercise! It is 60 minutes cumulative moderate exercise per day. That means moving body parts and sweating while you are doing it.

47. AMDRs

48. Tolerable Upper Intake Level (UL)

49. DRIs Do Not Exist For Cholesterol Sulfur (sulfate) Cobalt Non-essential, nutritional supplements

50. Module 2.3

51. MyPlate The Original Food Guide Pyramid was released from the U.S. Department of Agriculture (USDA) in 1992. It was remodeled and released as MyPyramid in 2005 and as MyPlate in 2011. It is a model for healthy eating for children, teenagers, adults, and the elderly.

52. MYPLATE To help people make smart food choices, the U.S. Department of Agriculture (USDA) has designed an easy-to-follow symbol: MyPlate. The plate graphic, with its different food groups, is a reminder of what — and how much — we should be putting on our plates to stay healthy. https://www.youtube.com/watch?v=-J1hmmy1OB4

54. MYPLATE How MyPlate Works The MyPlate graphic has sections for : Vegetables Fruit grains, and foods that are high in protein as well as a "cup" on the side for dairy. Each section is a different size and color coded (green for veggies, red for fruits, orange for grains, purple for protein, and blue for dairy) so you can see at a glance how much of these foods to eat.

55. What is the MyPlate Plan?

56. Serving sizes 1 Serving of: Grains/Cereals 1 oz Fruit/Vegetables ½ Cup Drink 8 oz cup Meat 3 oz

57. Grains Make at least ½ whole grain Includes: whole grains such as amaranth, barley, brown rice, buckwheat, bulgur (cracked wheat), cornmeal, millet, oatmeal, popcorn, quinoa, rye, sorghum, triticale, whole wheat, wild rice; and whole grain bread, cereal, tortilla, and pasta products. Servings in General: A 1-ounce MyPlate serving equivalent of grain: could be 1 slice of brea 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, pasta, or cereal (approximately 80 Calories

58. Grains Make at least ½ whole grain Health Benefits: Grains reduce: heart disease high blood pressure, Cancer type 2 diabetes, neural tube defects during fetal development, and both constipation and obesity (useful in weight management) when eaten as whole grains. Nutrients: Grains provide many nutrients, including several B vitamins (thiamin, riboflavin, niacin, and folate), minerals (iron, magnesium, and selenium), carbohydrate, fiber (as whole grains), and protein.

59. Grains Make at least ½ whole grain Nutrients: Grains provide many nutrients, including : several B vitamins (thiamin, riboflavin, niacin, and folate) minerals (iron, magnesium, and selenium) carbohydrate fiber (as whole grains), and protein.

60. Food Pattering The process of patterning a food begins first by identifying correct food groups. Than determining the number of MyPlate serving equivalents that the food provides (Ref. Appendix C) The number of equivalents = amount eaten ÷ amount of an equivalent. The number of equivalents = amount eaten ÷ amount of an equivalent.

61. Patterning Practice Nancy ate 1.5 cups of oatmeal for breakfast. How many ounce equivalent servings from the grain group did she eat? 1.5 cups eaten ÷ 0.5 cups in per equivalent = 3 ounce equivalents.

62. Vegetables Make ½ your plate fruits & vegetables & vary your veggies Includes: All fresh, frozen, canned, & dried vegetables & vegetable juices. Servings in General: 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group (approximately 50 Calories or 120 Calories for starchy vegetables).

63. Vegetables Make ½ your plate fruits & vegetables & vary your veggies Health Benefits: Vegetables reduce heart disease, Heart attack High blood pressure, Stroke Type 2 Diabetes Some Cancers Kidney stones Obesity, and Bone loss.

64. Vegetables Make ½ your plate fruits & vegetables & vary your veggies Nutrients: Potassium Vitamin A, vitamin C, folate (folic acid) Carbohydrate Fiber, and Protein. Most are low in fat and Calories. None have cholesterol. Subgroups: Dark green, red-orange, beans and peas, starchy, & other.

65. Fruit Make ½ your plate fruits & vegetables Choose a variety of whole fresh fruit Includes: All fresh, frozen, canned, and dried fruits and fruit juices. Servings in General: 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group (approximately 100 Calories).

66. Fruit Make ½ your plate fruits & vegetables Choose a variety of whole fresh fruit Health Benefits: Fruits reduce heart disease Heart attack High blood pressure Stroke Type 2 diabetes Some cancers Kidney stones Obesity, and bone loss. Nutrients: Potassium, vitamin C, folate (folic acid), carbohydrate and fiber. Most are low in fat, sodium, and Calories. None have cholesterol.

67. Patterning Practice Nancy ate a vegetable stir fry: 0.25 C green pepper 0.25 cup onion, 0.5 C zucchini squash) with 0.25 dried cranberries. Pattern her vegetable and fruit intake. Vegetables: 0.25 + 0.25 + 0.5 = 1 C eaten ÷ 1 C in an equivalent = 1 C vegetable equivalents.. 0.25 cup dried cranberries ÷ 0.5 C dried fruit is a 1 cup fruit equivalent = 0.5 C fruit equivalents Cranberries are a good source of vitamin

68. Patterning Practice Vegetables: 0.25 + 0.25 + 0.5 = 1 C eaten ÷ 1 C in an equivalent = 1 C vegetable equivalents. Green pepper is a good source of vitamin C. 0.25 cup dried cranberries ÷ 0.5 C dried fruit is a 1 cup fruit equivalent = 0.5 C fruit equivalents Cranberries are a good source of vitamin

69. Dairy choose fat-free or low-fat (1%) Includes: All fluid milk products and many foods made from milk that retain their calcium. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not part of this group. Servings in General: 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group (approximately 90 Calories when fat free or low-fat).

70. Dairy choose fat-free or low-fat (1%) Health Benefits: Milk products reduce the risk of low bone mass throughout the life cycle and may prevent osteoporosis. Nutrients: Milk products provide : Calcium Potassium, Vitamin D, and Protein Low-fat or fat-free forms provide little or no solid fat.

71. Protein Foods Choose lean or low-fat Includes: All foods made from: meat, poultry, fish beans or peas Eggs nuts, and seeds are considered part of this group. Beans and peas can be counted either as vegetables (beans and peas subgroup), or in the protein foods group.

72. Protein Foods Choose lean or low-fat Servings in General: 1 ounce of lean meat, poultry, or fish 1 egg 1 Tbsp. peanut butter, ¼ cup cooked beans, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group (approximately 55 Calories when lean).

73. Protein Foods Choose lean or low-fat Health Implications: Foods in the protein foods group provide nutrients that are vital for health and body maintenance. However, choosing foods from this group that are high in saturated fat and cholesterol may increase the risk for heart disease. Nutrients: Many nutrients are provided by protein foods including: Protein, B vitamins (niacin, thiamin, riboflavin, B6 and B12) vitamin E Iron, zinc, and magnesium.

74. Oils Category Consume the recommended amounts of healthy liquid fats Includes: Oils that are liquid at room temperature come from plants (except coconut and palm) and from some fish. Foods that are mainly oil include mayonnaise, certain salad dressings, and soft margarine with no trans fats. Servings in General: 1 teaspoon of oil is one serving. Most Americans consume enough oil in the foods they eat, such as nuts, fish, cooking oil, and salad dressing. The amount should be limited to the MyPlate recommendation to balance total Calorie intake.

75. Oils Category Consume the recommended amounts of healthy liquid fats Nutrients: Oils provide: vitamin E MUFAs, and PUFAs, which contain essential fatty acids. Health Benefits and Implications: Plant and fish oils promote heart health. Over consuming linoleic acid which is dominate in most plant oils can increase cancer risk.

76. Empty Calories Limit foods and beverages with solid fat and added sugars Empty Calorie foods are discretionary food choices that promote malnutrition Includes: Solid fats and added sugars. Solid fats: Solid fats are solid at room temperature, like butter and shortening. Solid fats come from many animal foods Can be made from vegetable oils through hydrogenation, and Found naturally in coconut and palm plant foods

77. Empty Calories Foods high in solid fats include: many cheeses Creams Ice creams Well-marbled cuts of meats Regular ground beef Bacon Sausages Poultry skin Many baked goods (such as cookies, crackers, donuts, pastries, and croissants).

78. Empty Calories Added Sugars: Added sugars are sugars and syrups that are added to foods or beverages during processing or preparation. This does not include naturally occurring sugars such as those that occur in milk and fruits.

79. Empty Calories Foods that contain added sugars: Regular soft drinks, Candy, cakes, cookies, pies Fruit drinks, such as fruitades and fruit punch Milk-based desserts and products, such as ice cream, sweetened yogurt and sweetened milk, and Grain products such as sweet rolls and cinnamon toast

80. Empty Calories Ingredients shown on food labels of processed foods indicate added sugar: brown sugar corn sweetener corn syrup dextrose fructose fruit juice concentrates, Glucose high-fructose corn syrup Honey invert sugar Lactose Maltose Malt syrup Molasses Raw sugar sucrose, sugar, and syrup

81. Patterning Practice Nancy ate a cheeseburger. 1 bun, 3 ounces regular ground beef patty, 1½ ounces real cheddar cheese, ¼ tomato, 1 tablespoon mayonnaise, 1 tablespoon mustard, 1 tablespoon ketchup. The bun = 2 ounces of grain equivalents The meat = 3 ounces meat equivalents & 66 empty Calories The cheese = 1 cup milk equivalent & 90 empty Calories The tomato = ¼ cup other vegetables equivalents The mayo = 2 ½ teaspoons oil equivalents The ketchup and mustard = 25 empty Calories

82. Physical Activity Physical Activity: Physical activity simply means movement of the body that uses energy. Walking Gardening Briskly pushing a baby stroller Climbing the stairs Playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.

83. Physical Activity Moderate physical activities include: Walking briskly (about 3 ½ miles per hour) Hiking Gardening/yard work Dancing Golf (walking and carrying clubs) Bicycling (less than 10 miles per hour) Weight training (general light workout).

84. Physical Activity Vigorous physical activities include: Running/jogging (5 miles per hour) Bicycling (more than 10 miles per hour) Swimming (freestyle laps) Aerobics Walking very fast (4 ½ miles per hour) Heavy yard work, such as chopping wood Weight lifting (vigorous effort), and Basketball (competitive).