# U PCOMING WAY OF LIFE EVENTS February 26 th 11a-12p F/S Volleyball Lacey Gym Activity Tracking—be on the lookout for one more email in February Coming.

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U PCOMING WAY OF LIFE EVENTS February 26 th 11a-12p F/S Volleyball Lacey Gym Activity Tracking—be on the lookout for one more email in February Coming up in March… Nutrition Series #3—“Eating Healthy in the Dining Hall” volleyball farmer’s market more activity prizes!

U NDERSTANDING & U SING A N UTRITION L ABEL Brenna Lacey, MS in Exercise Science (Fitness, Nutrition, & Eating Behaviors)

W HAT GOOD IS KNOWING IF YOU DON ’ T … APPLY your knowledge! Requires active, not passive learning FDA’s goal is to teach label-building skills that affect the quality of consumer’s eating & food purchasing behaviors Goal is to help you INTERPRET the label facts Put them in CONTEXT Teach SKILLS you can quickly apply

K EY N UTRITION LABEL QUESTIONS How many calories am I actually eating? Is that number low, medium, or high? What nutrients should I limit or get enough of and why? What’s relevant about the footnote? How can I tell if a %DV is high or low? Which nutrients have no %DV?

N UTRITION FACTS LABEL

Q UESTION #1 How many calories am I actually eating? Look at the serving size AND the number of servings per container Then determine the actual calories consumed by multiplying if consuming more than one serving

G ENERAL GUIDE TO CALORIES * 40 calories is low Nutrient content claim 100 calories is moderate 5% of 2000 calories 400 calories is high 20% of 2000 calories *Based on a 2,000-calorie diet

N EXT QUESTION : W HICH NUTRIENTS SHOULD I LIMIT AND WHY ? LIMIT THESE Stay below 100% of the DV Total Fat Saturated Trans Cholesterol Sodium Adequate or too much Can increase risk of chronic diseases

W HICH N UTRIENTS DO I NEED TO GET IN ADEQUATE AMOUNTS ? GET LOTS OF THESE Aim for 100% of the DV Dietary Fiber Vitamin A Vitamin C Calcium Iron Usually don’t get enough Can reduce risk of some diseases or conditions

T HE F OOTNOTE The “*” symbol after the heading “% Daily Value” refers to the footnote “%DVs are based on a 2,000 calorie diet” Must appear on all food labels Footnotes are the same on all products

T HE P ERCENT D AILY V ALUE (%DV) The % DV is based on 100% of the daily value for each nutrient Based on 100% of the daily requirements for that nutrient for a 2,000 calorie diet Does not add up to 100%!

W HAT ’ S HIGH ? W HAT ’ S LOW ? D O YOU HAVE TO CALCULATE TO KNOW ? The %DV does the math for you! Puts all the numbers (grams & milligrams) on the same scale (0-100%) Easy to see highs and lows! 12g fat = 18% DV based on 2,000-calorie diet

Q UICK GUIDE TO %DV Frame of reference for deciding if a good is high or low in a nutrient 5% DV or less is Low 20% DV or more is High Limit these Nutrients Get Enough of these Nutrients

N UTRIENTS WITH NO %DV Trans Fat Saturated fat & cholesterol Increases risk of coronary heart disease Protein Not a public health concern for adults & children 4+ Sugars Includes added sugars

R EAD THE LABEL FOR TOTAL SUGARS Plain yogurt Fruit yogurt

L OOK AT THE INGREDIENT LIST FOR ADDED SUGARS Plain yogurt Fruit yogurt INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN. INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES, HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND L. ACIDOPHILUS CULTURES Avoid sugars in the first 2-3 ingredients Names for added sugars include: corn syrup, high fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey, & maple syrup

R EMEMBER THESE TIPS FOR USING THE FOOD LABEL Check servings and calories Make your calories count! What nutrients do they offer? Eat less sugar Know your fats Reduce sodium (salt); increase potassium Use the % Daily Value column

Q UESTIONS ?

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