Do YOU Know What You Are Eating? Read the Labels!

1. Do YOU Know What You Are Eating? Read the Labels! 02421- 16.3 Ardith R. Brunt, PhD RD LD Tennessee Tech Revised by Billy Moss and Rachel Postin GA Ag Ed Curriculum Office To accompany Georgia Agriculture Education Curriculum Lesson June, 2002

2. Regulating agencies • Federal Drug Administration • labeling and processors • US Dept. Agriculture • meats and poultry inspections • National Marine and Fisheries Bureau • Fish grading and inspection • Federal Trade Commission • Advertising of packaged food products

3. Why new standards developed? • Clear confusion • Help consumers to make healthy choices • Choose foods that are lower in calories, fat, saturated fat, cholesterol and sodium • Choose foods that meet nutritional needs • Encourage product innovations • Same rules and size

4. Key features of NLEA (1993) (Nutrition Labeling and Education Act) • New title--Nutrition Facts • Required on almost all foods • Standardized serving sizes-usual amt. consumed Not necessarily the serving size on food guide pyramid • Standardized, easy-to-read format • Nutrient reference values (% Daily Value) • Uniform definitions and claims • Informative ingredient list

5. What’s not covered by NLEA? • Foods of no nutritional significance (tea, coffee) • Food service products • Restaurant foods • Foods served for immediate consumption • hospital deli bakery mall vendors • Foods sold in bulk form • Specialized foods for certain diseases • Fresh produce, meat and poultry (voluntary)

6. What’s on principal display panel? • Legal name of the product • Food picture • Artificial colors and flavorings • Quantity of contents-net wt. • Date by which product must be sold • Name and address of producer, distributor • Special handling instructions (Keep frozen)

7. Other parts of the label • The ingredient list--even on standardized foods • Listed in order descending order of weight • Required on all processed foods • Adjectives (free, good source, more, low) • Health claims • Standardized format based on 1 serving of commonly consumed foods • Nutrition Facts label

8. Closer look at ‘Nutrition Facts’ • Serving based on standardized portion size • Number of servings in container • Calories per serving • Fat calories per serving • % daily value based on 2000 calorie diet • Maximum amount- for fat, sat. fat, sodium, chol • Minimum amount-fiber, vitamins & minerals

9. Serving size- standardized Nutrition info based on these number of servings per can Calories from total fat Calories per serving 5 gram of fat=1 tsp.

10. Food labels • Daily Values (DV) • set adequacy and moderation according to the Dietary Guidelines • Reference Daily Intakes (RDI) • based on the RDA • Daily Reference Values (DRV) • set for things that do not have an RDA • fat, saturated fat, cholesterol, total carbohydrate, fiber, sodium, potassium, protein

11. Daily Reference ValuesTerm not on the label • Total fat 65 g 30% of total calories • Saturated fat 20 g 10% of total calories • Cholesterol 300 mg (not total calorie dependent) • Sodium 2400 mg (not total calorie dependent) • Carbohydrate 300 g 60% of total calories • Dietary fiber 25 g 11.5 g/1000 calories • Protein 50 g 10% of total calories

12. Reference Daily Intakes • Vitamin A 5000 IU • Vitamin C 60 mg • Calcium 1000 mg • Iron 18 mg • Others based on 1989 RDA’s

13. Daily value expressed as a % • Based on 2000 calorie diet • Quick estimate of how much 1 serving of the food contributes to overall daily intake • See how your diet fits current recommendations • Compare to other food products • Not important to remember the exact daily values, but how food meets overall dietary needs. • Vitamin & mineral needs not calorie dependent

14. Total Carbohydrates--based on 60% of total calories (2000) Fiber--11.5/1000 calories or 25 g/2000 calories Sugars--includes all monosaccharides and disaccharides, but no difference between refined and naturally occurring sugars (4 gm=1 tsp)

15. Vitamin A based on 5000 IU / day Vitamin C based on 60 mg /day Calcium based on 1000 mg/day Iron- based on 18 mg/day

16. The same on all labels, unless not a significant source of calories.  For 1600 calorie diet, % DV < 80% for fat, sat. fat, CHO, and protein Provides information to help calculate personal nutrient needs

17. Nutrient content descriptorsCharacterizes the content of a nutrient in the food • You can believe the claims on the package • Calories • Free- < 5 calories/reference & labeled serving • Low-  40 calories/ reference • Reduced/less --At least 25% fewer calories than ref serv. • Fat Saturated fat • Cholesterol Sodium

18. Nutrient content claims • Free--insignificant amts of fat, cholesterol, sodium, sugar, calories • Low--  3 gm fat per serving • Lean --  10 gm fat,  4 gm sat. fat,  95 mg chol • Extra lean  5 gm fat,  2 gm sat. fat,  95 mg chol • Reduced, less, fewer- 25% less of a nutrient or calories • Light/lite--> 1/3 fewer calories or 1/2 original fat • More--> 1 serv has at least 10% of Daily Value

19. Nutrient content descriptorsCharacterized the content of a nutrient in the food • Good source--10-19% of daily value/serving • High > 20% of daily value/serving • Healthy Low in fat, sat. fat, <480 mg sodium, < 60 mg cholesterol, + 10% daily value for vitamin A, C, or iron, calcium, protein, or fiber • Fresh Raw foods & never frozen, or heated foods with no preservatives

20. Health claimsDescribes relationship between a nutrient or other substance in a food and a disease or health-related condition • Calcium & osteoporosis • Sodium & hypertension • Dietary fat & cancer • Dietary sat. fat and cholesterol & risk of CHD • Fiber-containing grain pdts, fruit and veg & cancer • Fruits, vegetables, and grain pdts containing fiber, particularly soluble fiber & coronary heart disease • Fruits & vegetables & cancer

21. Health claimsDescribes relationship between a food and a disease or health-related condition • 3 more claims • Folate and neural tube birth defects • Dietary sugar alcohol and dental caries • Dietary soluble fiber (whole oats and psyllium seed husk & coronary heart disease • Most foods can’t make health claims • Disqualifying nutrient levels (fat, sat. fat, chol., sodium) • Specific nutrient levels • 10% daily value level of 1: protein, fiber, vit A, vit C, calcium or iron

22. How to use the label: Diabetes • Nutrition Facts serving size not always the same as the diabetes meal plan (exchange list) serving sizes. • OJ (.5 cup vs. 1 cup) pasta (.5 cup vs. 1 cup) • Look at fat, sugar, sodium • use % daily value to find foods low in these • Nutrient content claims: low fat, calorie free, sugar-free • Look at ingredient list to find added sugars

23. Reduce risk of heart disease • Understanding the relationship between diet and heart disease risk • High blood cholesterol due to high total fat, sat. fat diet • Excess body weight • Diet low in fat, sat. fat, chol, and high in fruits, veg. & and grain products that contain fiber reduce risk • Understanding the claims on the label • Use % daily value to find foods low in fat, sat. fat, chol.

24. Reduce cancer risk • Dietary intake is part of a healthy lifestyle • Check label claims --strict gov’t regulation • Use % daily value to reduce cancer risk • low fat diet (< 75% DV) • diet high in dietary fiber, vitamin A and C (100% DV)

25. Estimating fiber content

26. Healthy Entrees High fat > 20 gm > 30% DV Medium fat < 12 gm < 18% DV Low fat < 5 gm < 8% DV Smart Snacks High total fat > 5 gm. Crackers (Better Cheddars) High saturated fat <3 gm Medium total fat < 3 gm graham crackers Medium saturated fat < 1 gm Low total fat < 1 gm rice cake, angel food cake saltine crackers, pretzels Low saturated fat <0.5 gm Estimating “good choices” for fat(check serving size)

27. ‘Facts’ messages for consumers • All foods can fit into a healthy diet • Variety • Balance • Moderation • A high fat food can be eaten, and not increase risks BUT frequency, quantity and other foods consumed influence risk

28. Chili with beans 1. How big is a serving? 2. How many servings? 3. If I eat half the can, how many calories will I eat? 4. What is the % of calories from fat? 5. Is this a good source of vitamin A?