1. Nutrition 2013 Digestive System 101 MyPlate.gov Food Sources
Reading Food Labels
Portion Distortion/Energy Balance
Food Journals- (record 1 week)
Diet Analysis

2. Calorie content ??? A) 150 calories 1) One plain bagel B) 180 calories
D) 155
E) 5
F) 520
G) 100
H) 405
1) One plain bagel
2) 1 cup of chocolate milk
3) 1 slice of apple pie
4) 1 cup cooked spaghetti
5) 1 stalk of celery
6) 1 can of regular coke
7) 1 quarter-pound hamburger with cheese
8)1 pear

3. How did you do??? 1 plain bagel – 180 (B)
1 cup of chocolate milk – 210 (C)
1 slice of apple pie – 405 (H)
1 cup cooked spaghetti – 155 (D)
1 stalk of celery – 5 (E)
1 can of regular coke (A)
1 qtr.-pound hamburger with cheese – 520 (F)
1 pear (G)

4. Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1998, 2006
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
1990
1998
2006
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

5. Nutrition FactsReading The Labels On The Products You Buy & Eat

6. History of the Label
Nutrition labeling for consumers has been around since the 70’s
It was only in that the USDA & FDA made labeling the law!

7. Importance to You
You're a Consumer who must be able to make wise decisions and discern between facts and gimmicks! (low fat)
Its your $$$ spend it wisely!

8. WHY DON’T WE TAKE A LOOK AT SOME LABELS??

10. The 4 Simplified Parts
Part 1
Serving Size
How Much Am I Consuming?

11. The 4 Simplified Parts Part 2
Calories & Nutrients Related to Chronic Disease
Limit Intake of These
High Calories
High Cal from Fat
Saturated Fat
Cholesterol

12. The 4 Simplified Parts Part 3 Nutrients we need to stay healthy
Increase Intake of These
Fiber
Vitamin A
Vitamin C
Calcium
Iron

13. The 4 Simplified Parts Part 4 Footnote
This is How We Get The % Daily Values
Based on a 2000 Calorie Diet

14. Ingredients
What determines how they are listed?

15. Let’s Be Realistic
Unless you really know your nutrition and have a lot of time to discern between products, choosing can be difficult!

16. A Realistic Approach Label Ease Method KISS Principle
When monitoring what you eat, just take it one meal at a time. Don’t overwhelm yourself. Just think, “all I have to do is ensure I eat something healthy and fresh this ONE meal.” Then worry about the next meal when it comes.
When preparing your meals for the week, stay simple. Pick your 5 favorite proteins and carbs, and then mix and match them to make meals. Make sure you include some fresh vegetables along the way.

17. Label Ease It’s a method of raising and lowering your fingers
The Magic Number is 10!

18. Label Ease Raise a Finger if… 10% > Vitamin A 10% > Vitamin C
10% > Calcium (Ca)
10% > Iron (Fe)
10% or 5g > Protein
10% > Fiber

19. Label Ease Lower a Finger if… 10% > Total Fat 200 > Calories
10% > Cholesterol

20. Label Ease
If You Have ANY Fingers Left Standing The Food Is Nutrient Dense

21. Lets Try One
Broccoli
How Many Fingers
Do You Have
Standing?

22. Quiz Time #1
Oatmeal
How Many Fingers
Do You Have
Standing?

23. Quiz Time #2
Cheerios
How Many Fingers
Do You Have
Standing?

24. Quiz Time #3
Plain Chips
How Many Fingers
Do You Have
Standing?

25. Quiz Time #4
Raw Apple
How Many Fingers
Do You Have
Standing?

26. Quiz Time #5
Stuffing
How Many Fingers
Do You Have
Standing?

27. Quiz Time #6
Pumpkin Pie
How Many Fingers
Do You Have
Standing?

28. Your Turn
Lets Look At Some of the Products You Brought In!