Do YOU Know What You Are Eating? Read the Labels! Ardith R. Brunt, PhD RD LD Tennessee Tech Revised by Billy Moss and Rachel Postin GA Ag Ed Curriculum Office To accompany Georgia Agriculture Education Curriculum Lesson June, 2002

Regulating agencies Federal Drug Administration –labeling and processors US Dept. Agriculture –meats and poultry inspections National Marine and Fisheries Bureau –Fish grading and inspection Federal Trade Commission –Advertising of packaged food products

Why new standards developed? Clear confusion Help consumers to make healthy choices –Choose foods that are lower in calories, fat, saturated fat, cholesterol and sodium –Choose foods that meet nutritional needs Encourage product innovations –Same rules and size

Key features of NLEA (1993) (Nutrition Labeling and Education Act) New title--Nutrition Facts Required on almost all foods Standardized serving sizes-usual amt. consumed Not necessarily the serving size on food guide pyramid Standardized, easy-to-read format Nutrient reference values (% Daily Value) Uniform definitions and claims Informative ingredient list

What’s not covered by NLEA? Foods of no nutritional significance (tea, coffee) Food service products –Restaurant foods –Foods served for immediate consumption hospitaldelibakerymall vendors Foods sold in bulk form Specialized foods for certain diseases Fresh produce, meat and poultry (voluntary)

What’s on principal display panel? Legal name of the product Food picture Artificial colors and flavorings Quantity of contents-net wt. Date by which product must be sold Name and address of producer, distributor Special handling instructions (Keep frozen)

Other parts of the label The ingredient list--even on standardized foods –Listed in order descending order of weight –Required on all processed foods Adjectives (free, good source, more, low) Health claims Standardized format based on 1 serving of commonly consumed foods –Nutrition Facts label

Closer look at ‘Nutrition Facts’ Serving based on standardized portion size Number of servings in container Calories per serving Fat calories per serving % daily value based on 2000 calorie diet –Maximum amount- for fat, sat. fat, sodium, chol –Minimum amount-fiber, vitamins & minerals

Serving size- standardized Nutrition info based on these number of servings per can Calories from total fat Calories per serving 5 gram of fat=1 tsp.

Food labels Daily Values (DV)  set adequacy and moderation according to the Dietary Guidelines Reference Daily Intakes (RDI)  based on the RDA Daily Reference Values (DRV)  set for things that do not have an RDA  fat, saturated fat, cholesterol, total carbohydrate, fiber, sodium, potassium, protein

Daily Reference Values Term not on the label Total fat65g30% of total calories Saturated fat20g10% of total calories Cholesterol 300mg( not total calorie dependent) Sodium2400mg ( not total calorie dependent) Carbohydrate300g60% of total calories Dietary fiber25 g11.5 g/1000 calories Protein50g10% of total calories

Reference Daily Intakes Vitamin A 5000IU Vitamin C60mg Calcium1000mg Iron18mg Others based on 1989 RDA’s

Daily value expressed as a % Based on 2000 calorie diet Quick estimate of how much 1 serving of the food contributes to overall daily intake See how your diet fits current recommendations Compare to other food products –Not important to remember the exact daily values, but how food meets overall dietary needs. – Vitamin & mineral needs not calorie dependent

Total Carbohydrates-- based on 60% of total calories (2000) Sugars--includes all monosaccharides and disaccharides, but no difference between refined and naturally occurring sugars (4 gm=1 tsp) Fiber--11.5/1000 calories or 25 g/2000 calories

Iron- based on 18 mg/day Calcium based on 1000 mg/day Vitamin C based on 60 mg /day Vitamin A based on 5000 IU / day

 The same on all labels, unless not a significant source of calories.  Provides information to help calculate personal nutrient needs  For 1600 calorie diet, % DV < 80% for fat, sat. fat, CHO, and protein

Nutrient content descriptors Characterizes the content of a nutrient in the food You can believe the claims on the package Calories –Free- < 5 calories/reference & labeled serving –Low-  40 calories/ reference –Reduced/less --At least 25% fewer calories than ref serv. FatSaturated fat CholesterolSodium

Nutrient content claims Free--insignificant amts of fat, cholesterol, sodium, sugar, calories Low--  3 gm fat per serving Lean --  10 gm fat,  4 gm sat. fat,  95 mg chol Extra lean  5 gm fat,  2 gm sat. fat,  95 mg chol Reduced, less, fewer- 25% less of a nutrient or calories Light/lite--> 1/3 fewer calories or 1/2 original fat More--> 1 serv has at least 10% of Daily Value

Nutrient content descriptors Characterized the content of a nutrient in the food Good source % of daily value/serving High > 20% of daily value/serving HealthyLow in fat, sat. fat, <480 mg sodium, < 60 mg cholesterol, + 10% daily value for vitamin A, C, or iron, calcium, protein, or fiber FreshRaw foods & never frozen, or heated foods with no preservatives

Health claims Describes relationship between a nutrient or other substance in a food and a disease or health-related condition Calcium & osteoporosis Sodium & hypertension Dietary fat & cancer Dietary sat. fat and cholesterol & risk of CHD Fiber-containing grain pdts, fruit and veg & cancer Fruits, vegetables, and grain pdts containing fiber, particularly soluble fiber & coronary heart disease Fruits & vegetables & cancer

Health claims Describes relationship between a food and a disease or health-related condition 3 more claims –Folate and neural tube birth defects –Dietary sugar alcohol and dental caries –Dietary soluble fiber (whole oats and psyllium seed husk & coronary heart disease Most foods can’t make health claims –Disqualifying nutrient levels (fat, sat. fat, chol., sodium) –Specific nutrient levels –10% daily value level of 1: protein, fiber, vit A, vit C, calcium or iron

How to use the label: Diabetes Nutrition Facts serving size not always the same as the diabetes meal plan (exchange list) serving sizes. –OJ (.5 cup vs. 1 cup) pasta (.5 cup vs. 1 cup) Look at fat, sugar, sodium –use % daily value to find foods low in these Nutrient content claims: low fat, calorie free, sugar-free Look at ingredient list to find added sugars

Reduce risk of heart disease Understanding the relationship between diet and heart disease risk –High blood cholesterol due to high total fat, sat. fat diet –Excess body weight –Diet low in fat, sat. fat, chol, and high in fruits, veg. & and grain products that contain fiber reduce risk Understanding the claims on the label Use % daily value to find foods low in fat, sat. fat, chol.

Reduce cancer risk Dietary intake is part of a healthy lifestyle Check label claims --strict gov’t regulation Use % daily value to reduce cancer risk –low fat diet (< 75% DV) –diet high in dietary fiber, vitamin A and C (100% DV)

Estimating fiber content

Estimating “good choices” for fat (check serving size) Healthy Entrees High fat > 20 gm –> 30% DV Medium fat< 12 gm –< 18% DV Low fat< 5 gm –< 8% DV Smart Snacks High total fat> 5 gm. –Crackers (Better Cheddars) –High saturated fat <3 gm Medium total fat < 3 gm –graham crackers –Medium saturated fat < 1 gm Low total fat < 1 gm –rice cake, angel food cake saltine crackers, pretzels –Low saturated fat<0.5 gm

‘Facts’ messages for consumers All foods can fit into a healthy diet –Variety –Balance –Moderation A high fat food can be eaten, and not increase risks BUT frequency, quantity and other foods consumed influence risk

Chili with beans 1. How big is a serving? 2. How many servings? 3. If I eat half the can, how many calories will I eat? 4. What is the % of calories from fat? 5. Is this a good source of vitamin A?