1. Gut Buster Challenge-3 “The gift for you!” WELCOME!!!! GBC-3 Food Labels and Portion Control Presenter: Kevin Burns Personal Trainer

2. Gut Buster Challenge-3 “The gift for you!” The information contained in this presentation is NOT to be taken as a diet plan or instruction as to your daily intake of food and beverage. This information should be taken only as that, information. This presentation has not been reviewed by any practicing medical/health care professional. If, at any time, you have any personal questions about daily intake, regimented diet plan, calorie intake, or anything diet related you should seek the assistance of a trained professional.

3. Gut Buster Challenge-3 “The gift for you!”

4. Nutrition Labeling & Education Act (NLEA) of 1990 Required nutrition labeling for most foods by 1994 – Exceptions: meat, poultry, seafood, bulk foods, deli items Authorized use of nutrient content claims and FDA approved health claims. Purpose: – to make it easier for consumers to plan healthy diets. FDA rule on trans fats (2003): – Required trans fat labeling on January 1, 2006

5. Gut Buster Challenge-3 “The gift for you!” Trends in Food Label Use: 1994 1995 2002 To help in meal planning 34% 36% 32% To see if food is high/low in fat, 77% 83% 67% calories, salt, etc. To figure out how much to eat. 34% 40% 35% Number who read the food label 70% 69% 69% often or sometimes?

6. Gut Buster Challenge-3 “The gift for you!”

7. Serving Size: First thing to look at All information below is accurate using this number. This is how many servings are in the entire package/product. If you consume the entire package, the nutritional information must be multiplied by this number.

8. Gut Buster Challenge-3 “The gift for you!” Thirsty?? Nutrition Facts Serving Size: 20 oz Amo unt per Serv ing % Dail y Valu e * Total Fat 0gTotal Fat 0g 0%0% Saturated Fat 0g Saturated Fat 0g 0%0% Monounsaturated Fat 0g Monounsaturated Fat 0g Polyunsaturated Fat 0g Polyunsaturated Fat 0g Trans Fat 0g Trans Fat 0g Cholesterol 0mgCholesterol 0mg 0%0% Sodium 75mgSodium 75mg 3%3% Potassium 0mgPotassium 0mg 0%0% Total Carbohydrate 65gTotal Carbohydrate 65g 22%22% Dietary Fiber 0g Dietary Fiber 0g 0%0% Sugars 65g Sugars 65g Protein 0gProtein 0g 0%0% Calories 240 Calories from Fat 0 Nutrition Facts Serving Size: 20 oz Calories 240 Calories from Fat 0 Coke Label Serving Size Actual Size Serving Size 8 oz 20 oz (2.5 servings per container) Sugar Almost 7 tsp 16 tsp Carbohydrate 27 67.5 Calories 100 250

9. Gut Buster Challenge-3 “The gift for you!” PamParkay Serving Size 1/3 second Spray (3 seconds) 1 Pumps (5) Calories 0 (21) 1 (5) Fat 0g (<3g) 0 (<1g)

10. Gut Buster Challenge-3 “The gift for you!” Calories Number of servings eaten determines actual number of calories General Guide to Calories – 40 Calories is low – 100 Calories is moderate – 400 Calories or more is high Meals and main dishes: < 120 calories per 100 grams

11. Gut Buster Challenge-3 “The gift for you!” Fat/Cholesterol Type and amount of fat important Goals: – 25-35% of total calories from fat – < 7% of total calories from saturated fat – Limit trans fats (< 1%) – < 300 mg cholesterol 100 mg/dl Palm Oil It does not have to undergo hydrogenation, hence does not contain undesirable trans fatty acids.

12. Gut Buster Challenge-3 “The gift for you!” Labels Fat/Cholesterol Trans fats-Worst Kind!!! – Not required if total fat is < 0.5 g per serving – If < 0.5 g per serving, can list as 0 g Cannot make a cholesterol claim if food has  2 g saturated fat per serving Goals per 100 grams of product – < 3 g total fat and < 30% calories from fat – < 1 g saturated fat and < 10% calories from sat fat – < 20 mg cholesterol

13. Gut Buster Challenge-3 “The gift for you!” Total Fat (g) Fat Servings 0-2Free 3.5 4-61 7-81.5 9-112 12-132.5 14-163 17-183.5 19-214 Label Reading- Fat

14. Gut Buster Challenge-3 “The gift for you!” Comparison of Butter/Margarines (1 Tbsp) Butter Stick Marg. Tub Marg. Smart Balance Bencol Calories100100608070 Fat 11 g 7 g 9 g 8 g Sat Fat 7 g 2 g 1 g 2.5 g 1 g Trans Fat 0 g 3 g 0 g Cholesterol 30 mg 0 mg

15. Gut Buster Challenge-3 “The gift for you!” Sodium High sodium diet linked to high blood pressure Recommendations (American Heart Association) < 2300 mg (most adults) < 1500 mg (middle age, older adults, African Americans and those with hypertension) Goals: <200 mg for every 100 calories Low sodium labeling: < 140 mg per 100 grams of food

16. Gut Buster Challenge-3 “The gift for you!” Combination of: – Dietary Fiber (Soluble and Insoluble) – Sugars (naturally occurring and added) – Sugar Alcohols – Other Carbohydrate (difference between total carbohydrate and sum total of dietary fiber, sugars, sugar alcohol if declared) Total Carbohydrates

17. Gut Buster Challenge-3 “The gift for you!” Carb. (g) Carb. Servings 0-5Free 6-10.5 11-201 21-251.5 26-352 36-392.5 40-493 50-543.5 55-644 Label Reading - Carbohydrates

18. Gut Buster Challenge-3 “The gift for you!” Fiber High fiber diet linked to decreased risk of diabetes, heart disease and cancer, relief from constipation, weight control Good source: 3 or more grams per serving 2 Types- – Soluble (cholesterol lowering) Beans, oatmeal, barley, broccoli, citrus fruits, oat bran – Insoluble (helps with constipation) Fruit, vegetable skins, outer coating of wheat kernels

19. Gut Buster Challenge-3 “The gift for you!” Getting the Recommended Fiber Choose: – 5 or more servings of fruits and veggies daily – More dried beans, peas, and legumes – Breads, crackers, cereals with 3 or more grams of fiber per serving AND “whole wheat” or “whole grain” as first ingredient.

20. Gut Buster Challenge-3 “The gift for you!” Whole Grains Foods made from the entire grain seed, consisting of bran, germ and endosperm Provides vitamin E, B-vitamins, magnesium, iron, selenium and some fiber. Doesn’t always = high fiber Sources – “Whole” wheat, rye, cornmeal, barley – Bulgur (cracked wheat), buckwheat, oatmeal – Corn (popcorn), brown and wild rice – Amaranth, millet, quinoa, sorghum

21. Gut Buster Challenge-3 “The gift for you!” Whole Grains FDA has not defined any claims re: whole grains – Whole grain doesn’t always equal 100% whole grain – Whole grain doesn’t always = high fiber Can label: – How much whole grains are in their products (10 g of whole grains or 100% whole grain) – Health claim re: whole grains and heart disease. must have all portions of grain kernel 51% of whole-grain ingredients by weight meet fat, sat fat and cholesterol restrictions

22. Gut Buster Challenge-3 “The gift for you!” Sugars Includes naturally occurring and added sugars Best to look at total carbohydrate and use common sense Labeling – “No Added Sugars” and “Without Added Sugars” are allowed if no sugar or sugar-containing ingredient is added during processing – “Unsweetened” and “No Added Sweetener” remain as factual statements – Does not include sugar alcohols

23. Gut Buster Challenge-3 “The gift for you!” Ingredient List Items are listed in descending order by weight Other words for fat: – oil, hydrogenated, shortening Other words for sugar: – sucrose, fructose, lactose, dextrose, honey, juice concentrate, corn syrup, molasses – Any sugar alcohol

24. Gut Buster Challenge-3 “The gift for you!” Based on 2000 calorie diet. – Should total 100% for the day No value for trans fat, sugars or protein General rule: – > 20% DV is high – 10-19% if good source – < 5% DV is low Helpful for sodium, cholesterol, vitamin/minerals % Daily Value

25. Gut Buster Challenge-3 “The gift for you!” Excess Calories? Excess Sugar? Excess Carbs? Excess Fat? Excess Sodium? Saturated Fat? Excess Cholesterol? THEY ALL LEAD TO OBESITY, HEALTH COMPLICATIONS, AND INCREASED MORTALITY RATE

26. Gut Buster Challenge-3 “The gift for you!” To Success

27. Gut Buster Challenge-3 “The gift for you!” MODERATION

28. Gut Buster Challenge-3 “The gift for you!” Questions and Answer time!! RAISE YOUR HAND