OER Dietary Planning and Food Labels.pptx

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OER Dietary Planning and Food Labels.pptx

  1. 1. DIET PLANNING & READING FOOD LABELS
  2. 2. U.S. Diet - Recommended vs. Actual Intake Based on Five Food Groups U.S. Diets Actual vs. recommended: • Twice as many grains (mostly refined) • 20% more protein • 40% fewer veggies (french fries count) • 60% fewer fruits • 50% less dairy
  3. 3. Diet Planning Principles • Adequacy: Sufficient energy (kcals) + adequate nutrients • Balance: Enough but not too much • kCalorie (energy) control • Energy in = energy out • Choose High nutrient density foods • Nutrient density: nutrients vs. kcals • Healthy diets contain foods that have HIGH nutrient density and LOW energy density • Moderation: Choose Foods low in fat & added sugars • Variety: highly beneficial – if diet is not varied, nutrients are not varied which could = poorer health
  4. 4. Dietary Planning Tools There are several tools to help plan a healthy diet: • Dietary Guidelines for Americans • Evidence-based advice • Attain and maintain a healthy weight • Reduce risk of chronic disease • Promote overall health • Reviewed and revised every five years • ChooseMyPlate- recommendations for individual food groups (specific) • http://www.choosemyplate.gov
  5. 5. USDA Food Patterns Help consumers plan their own diets based on kcals and 5 food groups: • Fruits • Vegetables • Grains • Protein • Dairy
  6. 6. Estimate your kcal needs….
  7. 7. Discretionary kcals Discretionary kcals are usually from added sugars and fats in foods • Should be < 15% total kcals consumed so for a 2000 kcal diet there are 258 discretionary kcals • (20 oz. Coke = 250 kcals)
  8. 8. Portion Control Important! Utilize Plate Tools to Keep Portions in Check
  9. 9. Portion Sizes Estimating Portions 3 oz. portion of meat/poultry/fish
  10. 10. When Choosing Groceries… • Vegetables – Choose fresh/frozen > canned • Legumes - cheap, low fat, nutrient dense • Fruit - fresh whole > juice • Meat (loin/round - watch prime and choice), fish, and poultry (remove skin) • Milk/Dairy - choose low fat or non fat • Shop the perimeter of the store • Avoid processed foods: as processing increases, nutrients tend to decrease
  11. 11. READING FOOD LABELS
  12. 12. Food Labeling • 1973 – U.S. Food & Drug Administration implemented rules for food labeling • Rules modified several times – and may be modified again • Required for most packaged foods that contain more than one ingredient • Restaurants with 20+ locations must provide menu nutrition information (watch portion sizes – they are not uniform)
  13. 13. Required on food package labels • Product Common Name; address of manufacturer, packer or distributor • Net contents in weight, measure or count • Ingredient list – must list ALL including additives for preserving or enhancing foods in descending order by weight • Country of origin • UPC Code/product code • Product dating (if applicable)
  14. 14. Required on Food Package Labels • Religious symbols (if applicable) • Ex: kosher • Safe-handling instructions (if applicable) • Special warning instructions (aspartame, peanuts, etc)
  15. 15. FDA Guidelines • http://www.fda.gov/Food/LabelingNutrition/ConsumerInfor mation/ucm078889.htm
  16. 16. Nutrition Facts Panel (NFP) • Serving sizes - established by FDA - all labels for similar products must use same serving size • Everything in NFP is “per serving” so serving size is IMPORTANT! • Nutrient amount, % Daily Value (DV), or both for several nutrients
  17. 17. More Label Information Use the web sites below to review how to read labels. • http://www.mayoclinic.com/health/nutrition-facts/NU00293 • Fortified foods - addition of nutrients that either weren’t present originally, or were present in low amounts • Enriched foods - nutrients added back in that were lost during processing
  18. 18. Claims on Food Labels – regulated by FDA 3 Types of Claims are allowed on Food labels if the food meets specific criteria:
  19. 19. Label Claims • Nutrient: characterize the quantity of a nutrient in a food • Examples: “good source of fiber”; “fat-free”; “low sodium” • MUST meet specific definitions to be used • Health: characterize the relationship between a nutrient or other substance in a food to a disease or health-related condition • Examples: “diets low in sodium may reduce the risk of high blood pressure” • MUST meet specific definitions to be used; MUST use “may”, not “will” • Need scientific evidence to support
  20. 20. Label Claims Structure-Function: characterize the relationship between a nutrient or other substance in a food and its role in the body • Example: “slows aging”; “builds strong bones”; “promotes a healthy heart”; “supports immunity” • Do not require FDA approval • Very common – especially on “health” foods **Be careful of structure-function claims. Many sound like health claims, but there is no scientific evidence to support the claim!
  21. 21. Nutrition Facts Panel Quiz • http://www.youtube.com/watch?v=DjFVOZ_ALuM

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