NEWtrition Webinar, Week 7 Elizabeth Prebish Registered Dietitian, Licensed Dietitian/Nutritionist

Objectives Food Ingredients Food Labels Kitchen Clean-Out

Ingredients to Watch Out For

Aspartame Excitotoxin Found in “Diet” items An artificial sweetener-- this includes Equal, Sweet n’ Low, and Splenda. Artificial sweeteners vs “real” white cane sugar Migraines, abnormal neural development, reproductive disorders, learning disorders in children, memory loss, Alzheimer’s

Monosodium Glutamate Flavor enhancer Processed Foods Excitotoxin Can be listed on food labels as MSG, Hydrolyzed Protein, Sodium Caseinate, Yeast extract, Yeast nutrient, Autolyzed yeast, Textured Protein, Calcium Caseinate, Artificial Flavoring, Yeast food.

“Hydrolyzed” Also referred to as Hydrogenated These are other terms for Trans Fat Be aware, even if food label says “0 g trans fat” Used for prolonged shelf life Worse than saturated fat Raise LDL cholesterol and LOWER HDL

Food Dyes Chemical dyes Children’s foods Used to increase aesthetic appearance of the food Many findings associating with inability to concentrate, especially in children.

Corn Syrup High Fructose Corn Syrup Found in processed foods Genetically Modified sweetener Increases inflammation Be careful in the bread aisle!

“Natural” No criteria for the use of this term Natural vs Organic To determine if a product truly is “natural”, it’s important to read the ingredient label. A better indicator of a natural product would be if it is labeled organic or GMO-free

GMOs Genetically Modified Organisms Corn, soy, and wheat are the most modified foods. Vegetable oils “Modified food starch”

Reading Food Labels

Food Label Reading Tips Always consider the ingredient list a priority over the numbers on the food label. When reviewing sodium intake, keep in mind it’s not good to surpass 2400 mg/day, especially if you are at risk for high blood pressure. When you view the “fats”, ask yourself what type of fats are likely used in the product.

Food Label Reading Tips When viewing the total amount of calories, ask yourself whether you are getting many nutrients from those calories or if many are “empty calories.” Don’t forget to keep in mind the serving size. Beware of saturated and trans fats. Do the carbohydrates include fiber?

Kitchen Clean-Outs

Replacement Items Get Rid Of:Instead, Choose: Sweet N’ Low, Equal, and Splenda Stevia, *Truvia MargarineEarth Balance Diet Coke (or other soda) Zevia

Replacement Items Get Rid Of:Instead, Choose: Cheese Popcorn Skinny Pop Wonder BreadEzekiel Bread Chips Ahoy Cookies Kashi Cookies

Summary Recognizing potentially harmful ingredients Reading food labels Kitchen clean outs

Questions??