Presentation on theme: "Understanding the Canadian Food Guide and Food Labels"— Presentation transcript:
1 Understanding the Canadian Food Guide and Food Labels HOW WE GET NUTRIENTSUnderstanding the Canadian Food Guide and Food Labels
2 YOUR ENERGY NEEDS Energy from nutrients is measured in CALORIES The number of calories the body needs depends on your activity level, age, weight and genderIt is recommended that you follow Canada’s Food Guide to determine the amount of nutrition you need
3 SOURCES OF CALORIESCarbohydrates and proteins provide 4 calories per gramFats provide 9 calories per gramIt is recommended that you get 55% of your calories from carbohydrates, 30% from fats and 15% from proteins
4 CALORIC NEED FOR MALES Age Sedentary1 Level Low Active2 Level 1100135015004-5 y1250145016506-7 y1400160018008-9 y1750200010-11 y1700230012-13 y19002250260014-16 y2700310017-18 y24502900330019-30 y2500300031-50 y235051-70 y2150265071 y +2200
5 CALORIC NEED FOR FEMALES AgeSedentary1 LevelLow Active2 LevelActive3 Level2-3 y1100125014004-5 y1200135015006-7 y130017008-9 y1600185010-11 y1800205012-13 y2000225014-16 y17502100235017-18 y240019-30 y190031-50 y51-70 y165071 y +1550Females (Calories per day)
6 Canada’s Food Guide for Adults AgedMalesFemalesFruit and Vegetables8 – 107 – 8Grain Products86 – 7Milk and Alternatives2Meat and Alternatives3
7 FRUIT AND VEG SERVINGS125 mL fresh, frozen or canned vegetable or fruit125 mL of 100% juice250 mL leafy raw vegetables or salad1 piece of fruit
8 RECOMMENDATIONSEat at least one dark green and one orange vegetable each day.Enjoy vegetables and fruit prepared with little or no added fat, sugar or salt.Have vegetables and fruit more often than juice.
9 GRAIN PRODUCTS 1 slice bread or ½ bagel ½ pita or ½ tortilla 125 mL cooked rice, pasta, or couscous30 g cold cereal or 175 mL hot cereal
10 RECOMMENDATIONSMake at least half of your grain products whole grain each day.Choose grain products that are low in fat, sugar or salt.
11 MILK AND ALTERNATIVES 250 mL milk or fortified soy beverage 175 g yogurt50 g cheese
12 RECOMMENDATIONS Drink skim, 1% or 2% milk each day. Select lower fat milk alternatives.
13 MEAT AND ALTERNATIVES75 g cooked fish, shellfish, poultry or lean meat175 mL cooked beans2 eggs30 mL peanut butter
14 RECOMMENDATIONSHave meat alternatives such as beans, lentils and tofu often.Eat at least two Food Guide Servings of fish each week.Select lean meat and alternatives prepared with little or no added fat or salt.
15 INGREDIENTS LIST A list of all the ingredients in a food Ingredients are listed in order of weight from most to leastFood companies have to put the ingredient list on packaged foodsExample: Bran CerealIngredients: Whole wheat, wheat bran, sugar/glucose-fructose, salt, malt (corn flour, malted barley), vitamins (thiamine hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pantothenate), minerals (iron, zinc oxide).
16 HIDDEN INGREDIENTS Ingredient lists may have “hidden” ingredients: SATURATED FAT: lard, shortening, butterTRANS FAT: hydrogenated fats and oilsSODIUM: baking soda, sodium benzoateSUGARS: glucose-fructose, high fructose corn syrup
17 NUTRITION FACTS LABELThe Nutrition Facts table gives you information on the amount of 13 core nutrients and calories in an amount of foodAlmost all pre-packaged foods have a Nutrition Facts table.It looks the same on most foods.
18 NUTRITION FACTS LABELWhen listed in grams, it must also include a familiar household unit, such as:A phrase: one sliceA simple measure: ½ cupA fraction of the food: ¼ of pizza
19 NUTRITION FACTS LABEL The % Daily Value is: A benchmark for evaluating the nutrient content of foodsBased on recommendations for a healthy dietUsed to determine the of a nutrient in a specific amount of food.
20 NUTRITION FACTS LABELThese foods are not required to have a Nutrition Facts table: Fresh vegetables and fruitsRaw meat and poultryRaw fish and seafoodFoods prepared or processed at the storeFoods that contain very few nutrients such as coffee, tea, herbs and spicesAlcoholic beverages
21 NUTRITION CLAIMSThe Government has rules in place that must be met before a nutrition claim can be made on a label or advertisementThe rules for nutrition claims apply to all foods, prepackaged and not prepackaged, no matter where they are sold
22 NUTRITION CLAIMSource of fibre: means the food contains at least 2 grams of dietary fibre in the amount of food specified in the Nutrition Facts tableLow fat: means that the food contains no more than 3 grams of fat in the amount of food specified in the Nutrition Facts tableCholesterol-free: means that the product has a negligible amount (less than 2 mg of cholesterol in the amount of food specified in the Nutrition Facts table) and it is also low in saturated fat and trans fat.
23 NUTRITION CLAIMSSodium-free: means the amount of food specified in the Nutrition Facts table contains less than 5 mg of sodiumReduced in calories: has at least 25% less calories than the food it is being compared toLight: only on foods that are either "reduced in fat" or "reduced in calories"