2. Learning Outcomes The student will be able to: 1. Read and understand food labels 2. State the components of food labels 3. Differentiate between the nutrients 4. Apply new knowledge into their healthy eating lifestyle

3. 1) Serving Size 2) Calories 3) Fat 4) Cholesterol 5) Sodium 6) Carbohydrates 7) Proteins 8) Vitamins and Minerals

4. What is the % Daily Value? Is a tool to help you see if a specific amount of food has a little or a lot of a nutrient.

5. Calories A measure of how much energy you get from food Approximately 2700 calories per day for men Approximately 2000 calories per day for women More active people need more calories Calories from fat should be no more than 20% of total calories Multiply total calories by.20 If the calories from fat is bigger than this number, then it is NOT healthy

6. Fats Bad fats: Saturated: solid at room temperature butter, lard, animal fat Trans Man-made certain margarines or peanut butter Good Fats: liquid at room temperature Monounsaturated olive and canola oil, nut and avocado oils Polyunsaturated fish and vegetable oils, nuts oils, Becel margarine

7. Cholesterol A form of fat that is made in our liver (80%), but it can also be consumed in our diet Dietary cholesterol only has effect in some people Food high in cholesterol include organ meats and egg yolks

8. Sodium Regulates fluids in our bodies (blood and blood pressure) Helps with fluid balance (dehydration) Helps with functioning of muscles and nerves The Heart and Stroke Foundation recommends no more than 1 tsp. of salt per day (2400 mg)

9. Carbohydrates The body’s main source of energy, particularly for our brain and during physical exercise Daily intake – 300 grams Simple: not a healthy choice of carbohydrates Candy, jam, syrup, Complex: more nutritional value Fibre: helps with elimination Oats, brown rice, barley, rye Starch: gives you energy for longer Wheat, potatoes, corn

10. Proteins Help build up, maintain, and replace the tissues in your body (muscles, organs, immune system) Beef, poultry, fish, eggs, nuts, seeds, and legumes like black beans and lentils 1 gram for every kilogram you weight (approx. 60 grams per day for the average person) Breaks down into amino acids 9 essential

11. Vitamins Assist in regulating our bodies’ processes Only needed in small amounts Fat-soluble – stored in the body A, D, E, K meats, dairy, vegetable oils, nuts, seeds, fatty fish, sunlight Water-soluble – eliminated right away C and B whole grains, fruit, vegetables, meat & dairy

12. Minerals Assist in fluid regulation, energy production, bone structure, muscle movement, and nerve functioning Only needed in small amounts Sodium (Na) – salt 2400mg Calcium (Ca) – milk 1000mg per day Iron (Fe) – meat 18 mg Potassium (K) – bananas 3500mg Magnesium (Mg) – spinich 400mg

13. Let’s Review 1) Serving Size 2) Calories 3) Fat 4) Sodium 5) Carbohydrates 6) Proteins 7) Vitamins and Minerals

14. References Thompson, J., Manore, N., and Sheeshka, J. (2010). Nutrition: A functional approach. Toronto, Ontario: Pearson Canada Inc. http://www.hc-sc.gc.ca