Making Healthy Food Choices Chapter 9

Questions… How many of these are true for you? I eat when I am bored. I eat when I feel stressed. I eat when I am out with friends. I eat when I am watching television, listening to music or just sitting around. I eat when I feel sad or depressed.

Why do we eat? To meet your nutritional needs, to satisfy your appetite, and to supply your body with energy. Hunger- A feeling of physical discomfort caused by your body’s need for nutrients. Appetite- Desire for food based on emotional factors or other factors than nutritional need.

Basal Metabolic Rate (BMR) The rate at which you use energy when your body is at rest. Basal Metabolism is the minimum amount of energy required to maintain the life processes in a body (Basil Metabolic Rate = BMR) Approximate BMR can be found using this equation: [Your weight + zero at the end] +100 = Approximate BMR   125 turns into 1250 + 100 = 1350 this person would need1350 calories just to rest!

The Foods You Choose Personal Preference- tastes good. Cultural Background- heritage. Time and Convenience- busy schedule? Ease? Friends- friends may influence eating. The Media- ads, articles, books, etc.

Evaluating Food Choices When choosing foods, it is important to read and evaluate the information on the food label. The information includes nutritional facts, nutrient health claims, daily values and freshness dates.

Reading Food Labels What is required on the food label? Product name Name and address of manufacturer Net contents in weight, measure or count The ingredients

Nutrient & Health Claims Health messages may appear on Labels Guidelines set by FDA Claims limited to: Calcium----Osteoporosis Sodium-----Blood Pressure Fat----Cancer Saturated Fat------Heart Disease Fiber------Cancer & Heart Disease Fruits & Veggies------Cancer Folate------Birth Defects

Nutrient & Health Claims What It Says What It Means …Free Fat Free: Contains less that .5 g fat Sugar Free: Contains less than .5 g sugars Low in… Low in calories: Contains less than 40 calories Low in Sodium: Contains less than 140mg 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 Says What 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 disease Can appear on fiber-containing grain products, fruits, and vegetables that are also low in saturated fat and cholesterol.

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)

Open Dates Gives you an idea of how long food will be fresh and safe to eat. “Sell-by”- the last date the product can be sold. You can still use the product after the sell-by date. “Best-if-used-by”- how long the product will be at peak quality. “Do-not-use-after”- Expiration date. The last date you should consume the product.

Reading A Food Label Look at the Daily Values Percentages (%DV) Look for Fiber, Vitamins, Minerals- Note the number of calories in one serving. Daily Calorie Needs Depend on: AGE SEX WEIGHT BASAL METABOLIC RATE ACTIVITY LEVEL Pregnancy Status

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.

USDA Certified Organic 100% organic or “organic” (at least 95%) Produced without: Hormones Genetic modification Antibiotics Germ-killing radiation Herbicides Insecticides Chemical fertilizers

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.

Ingredients List Hall of Shame Do not buy products that have these foods in the top five on the ingredients list: Sugar High fructose corn syrup Enriched wheat flour (white flour) Saturated fat Hydrogenated oil (trans fat) Pretty much anything that would appear on “Epic Meal Time”

Be a Savvy 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

Food Label Worksheet Using the food package and label of the food you get 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)