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HOW WE GET NUTRIENTS Understanding the Canadian Food Guide and Food Labels.

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Presentation on theme: "HOW WE GET NUTRIENTS Understanding the Canadian Food Guide and Food Labels."— Presentation transcript:

1 HOW WE GET NUTRIENTS Understanding the Canadian Food Guide and Food Labels

2 YOUR ENERGY NEEDS Energy from nutrients is measured in CALORIES Energy from nutrients is measured in CALORIES The number of calories the body needs depends on your activity level, age, weight and gender The number of calories the body needs depends on your activity level, age, weight and gender It is recommended that you follow Canadas Food Guide to determine the amount of nutrition you need It is recommended that you follow Canadas Food Guide to determine the amount of nutrition you need

3 SOURCES OF CALORIES Carbohydrates and proteins provide 4 calories per gram Carbohydrates and proteins provide 4 calories per gram Fats provide 9 calories per gram Fats provide 9 calories per gram It is recommended that you get 55% of your calories from carbohydrates, 30% from fats and 15% from proteins It is recommended that you get 55% of your calories from carbohydrates, 30% from fats and 15% from proteins

4 CALORIC NEED FOR MALES Age Sedentary 1 Level 1 Low Active 2 Level 2 Active 3 Level y y y y y y y y y y y y

5 CALORIC NEED FOR FEMALES Females (Calories per day) Age Sedentary 1 Level 1 Low Active 2 Level 2 Active 3 Level y y y y y y y y y y y y

6 Canadas Food Guide for Adults Aged MalesFemales Fruit and Vegetables 8 – 10 7 – 8 Grain Products 8 6 – 7 Milk and Alternatives 22 Meat and Alternatives 32

7 FRUIT AND VEG SERVINGS 125 mL fresh, frozen or canned vegetable or fruit 125 mL fresh, frozen or canned vegetable or fruit 125 mL of 100% juice 125 mL of 100% juice 250 mL leafy raw vegetables or salad 250 mL leafy raw vegetables or salad 1 piece of fruit 1 piece of fruit

8 RECOMMENDATIONS Eat at least one dark green and one orange vegetable each day. Eat at least one dark green and one orange vegetable each day. Enjoy vegetables and fruit prepared with little or no added fat, sugar or salt. Enjoy vegetables and fruit prepared with little or no added fat, sugar or salt. Have vegetables and fruit more often than juice. Have vegetables and fruit more often than juice.

9 GRAIN PRODUCTS 1 slice bread or ½ bagel 1 slice bread or ½ bagel ½ pita or ½ tortilla ½ pita or ½ tortilla 125 mL cooked rice, pasta, or couscous 125 mL cooked rice, pasta, or couscous 30 g cold cereal or 175 mL hot cereal 30 g cold cereal or 175 mL hot cereal

10 RECOMMENDATIONS Make at least half of your grain products whole grain each day. Make at least half of your grain products whole grain each day. Choose grain products that are low in fat, sugar or salt. Choose grain products that are low in fat, sugar or salt.

11 MILK AND ALTERNATIVES 250 mL milk or fortified soy beverage 250 mL milk or fortified soy beverage 175 g yogurt 175 g yogurt 50 g cheese 50 g cheese

12 RECOMMENDATIONS Drink skim, 1% or 2% milk each day. Drink skim, 1% or 2% milk each day. Select lower fat milk alternatives. Select lower fat milk alternatives.

13 MEAT AND ALTERNATIVES 75 g cooked fish, shellfish, poultry or lean meat 75 g cooked fish, shellfish, poultry or lean meat 175 mL cooked beans 175 mL cooked beans 2 eggs 2 eggs 30 mL peanut butter 30 mL peanut butter

14 RECOMMENDATIONS Have meat alternatives such as beans, lentils and tofu often. Have meat alternatives such as beans, lentils and tofu often. Eat at least two Food Guide Servings of fish each week. Eat at least two Food Guide Servings of fish each week. Select lean meat and alternatives prepared with little or no added fat or salt. Select lean meat and alternatives prepared with little or no added fat or salt.

15 INGREDIENTS LIST A list of all the ingredients in a food A list of all the ingredients in a food Ingredients are listed in order of weight from most to least Ingredients are listed in order of weight from most to least Food companies have to put the ingredient list on packaged foods Food companies have to put the ingredient list on packaged foods Example: Bran Cereal Example: Bran Cereal Ingredients: Whole wheat, wheat bran, sugar/glucose- fructose, salt, malt (corn flour, malted barley), vitamins (thiamine hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pantothenate), minerals (iron, zinc oxide). Ingredients: Whole wheat, wheat bran, sugar/glucose- fructose, salt, malt (corn flour, malted barley), vitamins (thiamine hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pantothenate), minerals (iron, zinc oxide).

16 HIDDEN INGREDIENTS Ingredient lists may have hidden ingredients: Ingredient lists may have hidden ingredients: SATURATED FAT: lard, shortening, butter SATURATED FAT: lard, shortening, butter TRANS FAT: hydrogenated fats and oils TRANS FAT: hydrogenated fats and oils SODIUM: baking soda, sodium benzoate SODIUM: baking soda, sodium benzoate SUGARS: glucose-fructose, high fructose corn syrup SUGARS: glucose-fructose, high fructose corn syrup

17 NUTRITION FACTS LABEL The Nutrition Facts table gives you information on the amount of 13 core nutrients and calories in an amount of food The Nutrition Facts table gives you information on the amount of 13 core nutrients and calories in an amount of food Almost all pre- packaged foods have a Nutrition Facts table. Almost all pre- packaged foods have a Nutrition Facts table. It looks the same on most foods. It looks the same on most foods.

18 NUTRITION FACTS LABEL When listed in grams, it must also include a familiar household unit, such as: When listed in grams, it must also include a familiar household unit, such as: A phrase: one slice A phrase: one slice A simple measure: ½ cup A simple measure: ½ cup A fraction of the food: ¼ of pizza A fraction of the food: ¼ of pizza

19 NUTRITION FACTS LABEL The % Daily Value is: The % Daily Value is: A benchmark for evaluating the nutrient content of foods A benchmark for evaluating the nutrient content of foods Based on recommendations for a healthy diet Based on recommendations for a healthy diet Used to determine the of a nutrient in a specific amount of food. Used to determine the of a nutrient in a specific amount of food.

20 NUTRITION FACTS LABEL These foods are not required to have a Nutrition Facts table: These foods are not required to have a Nutrition Facts table: Fresh vegetables and fruits Fresh vegetables and fruits Raw meat and poultry Raw meat and poultry Raw fish and seafood Raw fish and seafood Foods prepared or processed at the store Foods prepared or processed at the store Foods that contain very few nutrients such as coffee, tea, herbs and spices Foods that contain very few nutrients such as coffee, tea, herbs and spices Alcoholic beverages Alcoholic beverages

21 NUTRITION CLAIMS The Government has rules in place that must be met before a nutrition claim can be made on a label or advertisement The Government has rules in place that must be met before a nutrition claim can be made on a label or advertisement The rules for nutrition claims apply to all foods, prepackaged and not prepackaged, no matter where they are sold The rules for nutrition claims apply to all foods, prepackaged and not prepackaged, no matter where they are sold

22 NUTRITION CLAIM Source of fibre: means the food contains at least 2 grams of dietary fibre in the amount of food specified in the Nutrition Facts table Source of fibre: means the food contains at least 2 grams of dietary fibre in the amount of food specified in the Nutrition Facts table Low fat: means that the food contains no more than 3 grams of fat in the amount of food specified in the Nutrition Facts table Low fat: means that the food contains no more than 3 grams of fat in the amount of food specified in the Nutrition Facts table Cholesterol-free: means that the product has a negligible amount (less than 2 mg of cholesterol in the amount of food specified in the Nutrition Facts table) and it is also low in saturated fat and trans fat. Cholesterol-free: means that the product has a negligible amount (less than 2 mg of cholesterol in the amount of food specified in the Nutrition Facts table) and it is also low in saturated fat and trans fat.

23 NUTRITION CLAIMS Sodium-free: means the amount of food specified in the Nutrition Facts table contains less than 5 mg of sodium Sodium-free: means the amount of food specified in the Nutrition Facts table contains less than 5 mg of sodium Reduced in calories: has at least 25% less calories than the food it is being compared to Reduced in calories: has at least 25% less calories than the food it is being compared to Light: only on foods that are either "reduced in fat" or "reduced in calories" Light: only on foods that are either "reduced in fat" or "reduced in calories"


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