1. Food Labels and Recipe Modification Applying the Principles of Nutrition to a Physical Activity Programme

2. Learning outcomes
Outline the information displayed on food packaging (current EU legislation)
Evaluate the information given on an ingredients list
Describe the nutritional information given on a food label
Calculate the percentage of energy derived from fats, carbohydrates and proteins
Explain the Guideline Daily Amount (GDA) labelling system
Explain the Traffic Light labelling system
Discuss the advantages and disadvantages of the above information in providing consumers with clear information and guidelines which will help them achieve a healthy, balanced diet
Discuss how nutrition claims made on food packaging can be misleading
Explain how different food preparation methods can facilitate healthy eating (recipe modification)
Explain how to make healthier food choices when eating out/ordering a takeaway meal

3. What information should be displayed?
The name of the food
The weight of the food
Any special storage considerations
An indication of minimum durability - a ‘best before’ date
Place of origin if there is a chance that the consumer could be misled
Pictures on foods must be honest and not misleading
In 2004 the Genetically Modified (GM) labelling rules came into force
List of Ingredients
Nutritional information must be given if a claim is made on the packaging, i.e. ‘low in fat’ or ‘high in fibre. The nutritional breakdown should be for a 100g/100ml serving.
EU Food Information for Consumers Regulation (FIR) 2011 provides EU rules on general and nutrition labelling. These regulations replace current UK law. Most requirements do not apply until 2014 and nutrition labelling will become mandatory by The Food Information for Consumer Regulation (FIR), designed to make food labelling easier to understand for consumers, has been published by the European Union.

4. List of ingredients
Ingredients are listed in descending order of weight
May also indicate:
The use of inexpensive bulk ingredients
The use of additives such as colourings, flavourings, artificial sweeteners and preservatives

6. Nutrition label Nutrition label shows:
Total energy (in both kJ and kcal)
Fat (g)
Carbohydrate (g)
Protein (g)
May also show:
Proportion of fats that are saturated/unsaturated
Proportion of carbohydrates that are sugars/starches

8. Calculating % energy derived from fats, carbs and proteins
Food label shows fats, carbs and proteins as grams
Need to convert these to kcal to calculate a true percentage

9. Example: Calculate percentage kcal from fat
Nutrition label:
Multiply the grams of fat by 9 (9kcal per gram) to get the amount in calories:
3 x 9kcal = 27kcal
Divide this number by the energy (kcal):
27 divided by 70 = 0.385
Multiply this number by 100 to get the percentage = 38.5%
Energy
291kJ/70kcal
Protein 3g
Carbohydrate 8g
Fat

10. Percentage carbohydrate = ?
Now calculate percentage kcal from protein and carbohydrate
Nutrition label:
Percentage protein = ?
Percentage carbohydrate = ?
Energy
291kJ/70kcal
Protein 3g
Carbohydrate 8g
Fat

11. Guideline daily amount (GDA)

12. GDA labelling
GDAs are a guide to the total amount of energy and nutrients that a healthy adult should be eating per day
The energy GDA values (2500kcals for males and 2000kcals for females) take account of the current activity levels and lifestyle of the ‘average person’, which is considered to be fairly sedentary
GDAs for fats and saturates are derived from the dietary reference values of these nutrients as published by the Department of Health (1991)
For salt, the GDA is based on the 6g per day as recommended by COMA (1994) and then confirmed by SANC (Scientific Advisory Committee on Nutrition) 2003
Note that GDAs on food packaging always use the female figures as a standard

13. Traffic light labelling

14. Traffic light labelling
Originally devised by Food Standards Agency (FSA) – for the most up to date guidance go to
Offers consumers a simple, visual representation of the energy, fat, saturated fat, salt and sugar in a food product:
Red = high
Amber = medium
Green = low

15. Advantages and disadvantages of each labelling system?

16. Nutritional claims Trans fats
It is not a legal requirement to declare the presence or quantity of trans fats in a product unless a specific ‘low in trans fats’ claim is made on the packaging. Trans fats are widely used by food manufactures because they are cheap to produce and have a long shelf life
Organic
must be grown and produced in accordance with EU laws on organic production
Fat and Sugar
There are legal guidelines and codes of practice, but labels can still be misleading. For example:
‘lite’ or ‘light’ can be used to mean reduced fat, sugar, alcohol or even salt. It can even be used to describe the colour and texture of food

17. Recipe modification
Food preparation methods can facilitate healthy eating:
Steaming
Dry frying
Grilling
Baking

18. Eating out/takeaways
How to make healthier food choices when eating out or ordering a takeaway meal:
As long as you are eating a balanced diet the majority of the time, then there is still room for the luxuries such as a big meal out
Burgers tend to be lower in fat than chicken/fish sandwiches
Order burgers without special sauces and mayonnaise
Adding cheese to sandwiches/salads increases the fat content significantly
Try a side salad instead of chips, but go easy on the mayonnaise, salad dressing or cheese toppings
Vegetarian pizza (without cheese) can be a good choice
Salad bars may not be a good choice
Fish and chips are probably among the highest fat food choices
Avoid deep fried items such as spring rolls, fried noodles and crispy meats Duck, goose and other poultry with skin are all high in fat
Try ordering boiled rather than fried options
Avoid items described as korma, creamy sauces, coconut, fried or dipped in batter