Label Reading Remember last time we touched on label reading. You remember the goals I gave you..”Rule of 5s”?

“Serving” vs. “Portion” The amount of a specific food you choose to eat for dinner, snack, or other eating occasion Serving Unit of measure used to describe the amount of food recommended from each food group Many foods that come as a single portion actually contain multiple servings. The Nutrition Facts label on packaged foods—on the backs of cans, sides of boxes, etc.— tells you the number of servings in the container. * Just because a muffin or a plate of pasta that you receive in a restaurant is one “portion”, that does not mean that it is one “serving”.

Fat in the Diet

High cholesterol foods: Animal foods Egg yolks Organ meats (chicken liver) Shrimp, lobster Butter Daily intake <200 mg

Salt Daily recommendation: <2300 mg 1 teaspoon salt= 2400 mg Per meal: <600 mg Per serving: <200 mg Sea salt vs. Table salt

High and Low Sodium Foods High sodium: Breads Cheeses Deli meats Dressings Sauces Frozen foods Olives, pickles Packaged foods Low Sodium: Fresh and frozen fruits and vegetables Plain pasta and rice Oil Eggs Nuts, seeds (unsalted) Plain meat Stay away from the CRAP: Convenience, Refined, Artificial, and Processed Foods

Carbohydrates Types: Starches, Fiber, Sugar, Sugar alcohol Starch: cereals, breads, pasta, starchy vegetables Fiber: Fruit, vegetables, whole grains, seeds, nut Sugar: Refined and natural sugars Sugar alcohol: mannitol, xylitol, etc. Simple and Complex Carbohydrates Simple: refined or stripped of vitamins, nutrient, fiber. Our bodies process these very quickly and do not keep us full for a long time. We are likely to overeat on these foods. Ex: candy, cakes, cookies, potato chips, white bread, white rice, white pasta, etc. Complex: refers to a whole grain. The grain is intact containing the Bran: The fiber rich outer layer that protects the seed and contains B vitamins and other minerals, the Endosperm: The middle layer that contains carbohydrates and proteins, and the Germ: The small nutrient rich core that contains antioxidants, Vitamin E, B Vitamins and healthy fats. It takes time for our bodies to break these down keeping us fuller for a longer period of time. We are less likely to overeat on these foods.

Types of Fiber Soluble: Insoluble: Barley Wheat bran Oatmeal Dried beans Peas Psyllium (Metamucil) Lentils Vegetables Fruits Insoluble: Wheat bran Whole wheat flour Whole-grain breakfast cereal Nuts Vegetables Fruits

Sugar and Artificial Sweeteners Refined sugar vs. natural sugar Nutritive Sweeteners vs. Non-Nutritive Sweeteners