Calorie content ??? 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 A) 150 calories B) 180 calories C) 210 D) 155 E) 5 F) 520 G) 100 H) 405
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)
1998 Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1998, 2006 (*BMI 30, or about 30 lbs. overweight for 5’4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
Nutrition FactsReading The Labels On The Products You Buy & Eat
History of the Label Nutrition labeling for consumers has been around since the 70’s It was only in 1994 that the USDA & FDA made labeling the law!
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!
WHY DON’T WE TAKE A LOOK AT SOME LABELS??
The 4 Simplified Parts Part 1 Serving Size How Much Am I Consuming?
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
The 4 Simplified Parts Part 3 Nutrients we need to stay healthy Increase Intake of These Fiber Vitamin A Vitamin C Calcium Iron
The 4 Simplified Parts Part 4 Footnote This is How We Get The % Daily Values Based on a 2000 Calorie Diet
Ingredients What determines how they are listed?
Let’s Be Realistic Unless you really know your nutrition and have a lot of time to discern between products, choosing can be difficult!
A Realistic Approach Label Ease Method o KISS Principle o 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. o 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.
Label Ease It’s a method of raising and lowering your fingers The Magic Number is 10!
Label Ease Raise a Finger if… 10% > Vitamin A 10% > Vitamin C 10% > Calcium (Ca) 10% > Iron (Fe) 10% or 5g > Protein 10% > Fiber
Label Ease Lower a Finger if… 10% > Total Fat 200 > Calories 10% > Cholesterol
Label Ease If You Have ANY Fingers Left Standing The Food Is Nutrient Dense
Lets Try One Broccoli How Many Fingers Do You Have Standing?
Quiz Time #1 Oatmeal How Many Fingers Do You Have Standing?
Quiz Time #2 Cheerios How Many Fingers Do You Have Standing?
Quiz Time #3 Plain Chips How Many Fingers Do You Have Standing?
Quiz Time #4 Raw Apple How Many Fingers Do You Have Standing?
Quiz Time #5 Stuffing How Many Fingers Do You Have Standing?
Quiz Time #6 Pumpkin Pie How Many Fingers Do You Have Standing?
Your Turn Lets Look At Some of the Products You Brought In!