Today’s Objective: Students will understand knowledge and vocabulary for understanding how to read a food label properly, and what is contained in a healthful diet and will apply this knowledge to analyzing a food label for nutritional quality. Food Labels! Agenda: Food Label PPT/lecture and notes Food label Activity

Today’s Vocabulary and Knowledge to “Take Away” What is included in a healthful diet RDA DRI’s Daily Value “My Plate” Food Guide Daily Caloric Need Enriched Fortified

Quick Reminder… Marketing and the Food Label…

A Healthful Diet Includes… Balance: Eating different categories of foods; diet that represents all food groups (veggies AND grains, etc.) Variety: Eating different types of foods from the same food groups—different colors, textures, types, etc. Moderation: Not over consuming calories and nutrients; portion sizes; no binge-eating Adequate Nutrition: Getting your DRI’s!

Food Guides

BMI (Body Mass Index)? How Many KCals Do I Need?

Beware of Marketing Tricks! To judge the nutritional value of a food, do not rely on advertisements or nice-looking packages. Instead, read the food label carefully. Note the number of servings per container

Be a Saavy Consumer! Look for health or nutrient content claims that are regulated Beware of “Bad” Content Claims Natural Wheat Multigrain Free Range Because the following claims are regulated by the FDA, they reveal useful information about the product: Good source Healthy Low fat, Low sodium, etc… Trans fat free Be aware of serving sizes

Reading a Food Label Read the ingredients list Ingredients are listed in order by weight, from most to least. Become familiar with terms for different kinds of ingredients. Check for food additives. Note if the food is enriched or fortified. If you have dietary restrictions or allergies, look for those foods on the ingredients list.

Nutrient & Health Claims What It SaysWhat It Means …FreeFat Free: Contains less than.5 g of fat Sugar Free: Contains less than.5 g sugar Low in…Low in Calories: Contains less than 40 calories Low in Sodium: Contains less than 140mg of sodium High in…High in Vitamin C: One serving provides 20% or more of the daily value for vitamin C.

Nutrient & Health Claims What It SaysWhat It Means Light…Contains 50% less fat or at least 1/3 fewer calories Excellent Source of…Excellent Source of Calcium: One serving provides 20% or more of the daily value for calcium. May reduce your risk of heart diseaseCan appear on fiber-containing grain products, fruits, and vegetables that are also low in saturated fat and cholesterol. Healthy…Total Fat- less than 5g Sodium- less than 480 mg Cholesterol- less than 95mg Benefitial Nutritents- more than 10%

Enriched and Fortified Foods "Enriching" means adding back nutrients that were lost during food processing. For example, B vitamins, lost when wheat if refined, are added back to white flour. "Fortified" means adding nutrients that weren’t present in the food to begin with. For example, milk is fortified with vitamin D to help your body absorb milk’s calcium and phosphorus.

Daily Values (From FDA) A portion, or percentage of our total calorie needs in a day Based on a 2,000 Calorie Diet per day Derived from RDAs and other sources Not everyone needs 2,000 kcals per day! According to the Dietary Guidelines for Americans, the recommended macronutrient intake ranges are: Carbs: 45-65% Fat: 20-35% Protein: 10-30%

What do We Need? The Recommended Dietary Allowances (RDA’s) were first published in 1943 to help avoid deficiency Ranges: AI = Adequate Intake, UL= Upper Limit The DRIs are the new “RDAs” “Daily Recommended Intake” Include deficiency prevention, chronic disease risk reduction, and health promotion They are standardized by The FDA (Food and Drug Administration) Pellagra, a B vitamin Deficiency, c (also over dependence on corn)

Food Label Time! Next you will be using what you know and have learned to compare some food/beverage labels.

Food Label Worksheet Using the food package and label of the food you brought from home, answer the following questions: What is the first ingredient? What does it mean that it is the first ingredient? What percent of the DV for sodium does one serving of the food provide? What does this mean? Is this food low-fat? Why or why not? Are there any nutrient content claims that this food could make? List as many as you can think of. Does this food meet the FDA definition of “healthy” ? Explain. Does this food follow the Dietary Guidelines for Americans’ recommended macronutrient intake ranges? Explain. How many calories are from Carbohydrates? (Remember, CHO yields 4 kcal/gram)