Nutrition Tools How to Read Food Labels

1. NUTRITION
TOOLS

2. FOOD EXCHANGE
LIST
F E L

3. FEL
• In the FEL, commonly used foods are
divided into 7 groups or lists.
• Each list or group contain approx. the
same amount of CPF and therefore,
calorie per exchange.
• A food in any group can thus be
substituted for or exchanged with
another food in the same list or sub-
group.
• Ex. A px who is allowed 4 exchanges of
low fat meat and fish (List 5A) per day
might select the following:
medium-sized fish, ¾ c chicken
liver,
3 Tbsp. cornbeef, 1 slice tenderlion
List 1 – Vegetable exchange
List 2 – Fruit exchange
List 3 – Milk exchange
List 4 – Rice exchange
List 5 – Meat & Fish Exchange
List 6 – Fat exchange and alcohol
beverages
List 7 – Sugar and beverage list

4. STEPS IN CALCULATING AND
PLANNING DIETS
DBW using:
1. Tannhausers
Method
2. NDAP Method
3. HAMWI formula
4. BMI

5. 1. TANNHAUSER’S METHOD
DBW = (height in cm – 100) – [10% (height –
100)
Example: adult female who stands 5’1” tall
a. Convert height into cm
5’1” = (5 feet x 12 inches/foot) + 1 inch
= 61 inches x 2.54cm/inch
=154.94 cm
b. Deduct from the height the factor 100
DBW (kg) = 154.94 – 100
= 54.94
c. To adjust body frame for Filipinos,
deduct additional 10%.
DBW (kg) = 54.94 – (10% of 54.94)
= 54.94 – 5.494
= 49.446 or 50 kg

6. 2. NDAP METHOD
Equation for Males:
DBW (lbs) = 112 lbs for the first 5 feet,
then add or deduct 4 lbs for every inch
above or below 5 feet.
Example: male 5’3” tall
DBW (lbs) = 112 lbs + (3 x 4 lbs)
= 112 lbs + 12 lbs
= 124 lbs
Equation for Females:
DBW (lbs) = 106 lbs for the first 5 feet,
then add or deduct 4 lbs for every inch
above or below 5 feet.
Example: female 5’1” tall
DBW (lbs) = 106 lbs + (1 x 4 lbs)
= 106 lbs + 4 lbs
= 110 lbs

7. 3. HAMWI FORMULA
Equation for Males:
DBW (lbs) = 106 lbs for the first 5 feet,
then add or deduct 6 lbs for every inch
above or below 5 feet.
Example: male 5’3” tall
DBW (lbs) = 106 lbs + (3 x 6 lbs)
= 106 lbs + 18 lbs
= 124 lbs
Equation for Females:
DBW (lbs) = 100 lbs for the first 5 feet,
then add or deduct 5 lbs for every inch
above or below 5 feet.
Example: female 5’1” tall
DBW (lbs) = 100 lbs + (1 x 5 lbs)
= 100 lbs + 5 lbs
= 105 lbs

8. 4. BMI
DBW (kg) = height (m2) x 22
Example: adult female, 5’1” tall
a. Convert height to meter
5’1” = (5 feet x 12 inches/foot) + 1 inch
=
61 inches
=61 inches x 0.0254 m/inch
= 1.549 m
b. Multiply the height in m2 by the factor
22
DBW = (1.549m)2 x 22
= 2.399 x 22
= 52.778 or 53 kg

9. PHYSICAL ACTIVITY LEVELS AND
VALUES
Activity Level
Category/Work
Intensity
Sample Occupational Activities kcal/kg
body
weight
Sedentary Mostly resting with little to no activity 30
Light Minimal movement, mostly sitting/desk work or standing for long hours
(professional, clerical, technical workers, administrative and managerial
staff, driving light vehicles, housewives with light housework
(dishwashing, preparing food)
35
Moderate Extended periods of walking, pushing or pulling or lifting
(cleaning/domestic services, waiting table, homebuilding task, farming,
patient care)
40
Very Active Works with running, rapid movements, pushing or pulling heavy objects
(teaching a class which requires strenuous participation such as
firefighting; masonry; construction work; coal mining
45

10. ESTIMATE THE TOTAL ENERGY
REQUIREMENT
1. TER according to physical activity level (PAL)
2. Using Basal/Resting Metabolic Rate predictive equations
2.a Harris-Benedict Equation
2.b Mifflin-St Jeor Equation
2.c Oxford Equations

11. 1. TER ACCORDING TO PHYSICAL
ACTIVITY LEVEL (PAL)
TER (kcal) = DBW x PAL
Example: 50 kg adult with sedentary
activity
TER = 50 kg DBW x 30 kcal/kg DBW/day
TER = 1500 kcal

12. 2. USING BASAL/RESTING METABOLIC
RATE PREDICTIVE EQUATIONS
2.a Harris-Benedict Equation
Equations for Males:
BMR (kcal/day) = 66.47 + (13.75 x W) + (5.003 x H) – (6.755 x A)
Equations for Females:
BMR (kcal/day) = 665.1 + (9.563 x W) + (1.850 x H) – (4.676 x A)
W= weight
A = Age
H = height (cm)

13. 2. USING BASAL/RESTING METABOLIC
RATE PREDICTIVE EQUATIONS
2.b Mifflin-St Jeor Equation
Equations for Males:
RMR (kcal/day) = 9.99 x W (actual) + (6.25 x H) – (4.92 x A) + 5
Equations for Females:
RMR (kcal/day) = 9.99 x W (actual) + (6.25 x H) – (4.92 x A) – 161

14. 2. USING BASAL/RESTING METABOLIC
RATE PREDICTIVE EQUATIONS
2.c Oxford Equations (this was used in the calculation of BMR in the 2015 PDRI)
Age, years BMR Equations (kcal/day)
Male Female
18-30 (16.0 x W) + 545 (13.1 x W) + 558
30-60 (14.2 x W) + 593 (9.74 x W) + 694
60-69 (13.0 x W) + 567 (10.2 x W) + 572
70+ (13.7 x W) + 481 (10.0 x W) + 577

15. ESTIMATION OF TER FOR HEALTHY
PEDIATRIC GROUP
DBW of infants
DBW (kg) = (age in months/2) + 3
Example: 8 month old infant
DBW (kg) = (8/2) +3
= 4 + 3
= 7 kg
DBW of children
DBW (kg) = (Age in yrs x 2) + 8
Example: 7 year old child
DBW (kg) = (7 x 2) + 8
= 14 + 8
= 22 kg (add 2 kg every year)

16. ESTIMATION OF TER FOR HEALTHY
PEDIATRIC GROUP
TER of Infants
TER/day = 90 to 95 kcal/kg x DBW
Example: 4 month old infant
TER = 5.4 kg (DBW) x 95 kcal
= 513  500 kcal

17. ESTIMATION OF TER FOR HEALTHY
PEDIATRIC GROUP
TER of Children
a. Using kcal/day body weight based on 2015
Example: 7 yrs old, 22 kg body weight
TER (kcal) = 70 kcal/kg x 22 kg
= 1540  1550 kcal
Age Range (yrs)
kcal/kg DBW
Boys Girls
1-2 83 80
3-5 77 72
6-9 70 65
10-12 62 55
13-15 56 47
16-18 51 44

18. ESTIMATION OF TER FOR HEALTHY
PEDIATRIC GROUP
TER of Children
b. Using Narins and Weil
TER/day = 1000 + (100 x Age in yrs)
Example: 7 yrs old
TER (kcal) = 1000 + (100 x 7)
= 1700 kcal

19. ESTIMATION OF TER FOR HEALTHY
PEDIATRIC GROUP
TER of Children
c. Using Cooper, Barber, etc.
TER/day = DBW x value in the table
Example: 7 yrs old, 22 kg DBW
TER (kcal) = 22 x 80 kcal/kg
= 1760  1750 kcal
Age Range (yrs) CMBRG (Cooper, Barber, etc)
1-3 100
4-6 90
7-9 80
10-12 70
13-15 60
15 and up 50

20. UPDATES
Exchanges:
Allow 3-5 exchanges of vegetables per
day
Allow 3-5 exchanges of fruits per day
Allow at least 1 exchange of milk per day
Allow 3-6 exchanges of sugar per day
RICE Group
Food Exchange
Group
C P F kcal
Rice A – Low Protein 23 - - 92
Rice B – Med Protein 23 2 - 100
Rice C – High Protein 23 4 - 108

21. FEL
List 1 – Vegetable exchange
Group A – contains negligible CPF and energy
if 1 ex or less is used. If 2 exchanges are used,
compute as one group B vegetables.
Veg A: 1 ex = 1 c raw (25g) or ½ c cooked
(45g)
Veg B: 1 ex = ½ c raw (40g) or ½ c cooked
(45g)
(1) Rich in fiber
(2) Rich in pro Vit A
List 2 – Fruit exchange
1 ex = 10 grams C = 40 kcal
A.P = as purchased
E.P = edible portion

22. FEL
List 3 – Milk exchange List 4 – Rice exchange
1 ex = 23g C, 2g P = 100 kcal
a. Rice products
b. Bread
c. Bakery products
d. Corn products
e. Noodles
f. others
1 ex C P F Kcal
Whole
Milk
12 8 10 170
LF Milk 12 8 5 125
VLF
Milk
12 8 80

23. FEL
List 5 – Meat & Fish Exchange List 6 – Fat exchange and alcohol
beverages
1 ex = 5g F = 45 kcal1 ex P F Kcal
LF meat 8 1 41
MF
Meat
8 6 86
HF
Meat
8 10 122
List 7 – Sugar and beverage list
1 tsp = 1 ex = 5g C = 20 kcal

24. PHILIPPINE
DIETARY
REFERENCE
INTAKE
P D R I

25. PDRI
• It is a set of dietary standards that
include:
1. Estimated average requirement
(EAR)
2. Reco energy intake/reco nutrient
intake (REI/RNI)
3. Adequate Intake (AI)
4. Tolerable upper intake/upper limit
(UL)
5. Acceptable micronutrient
distribution range (AMDR)
This shall be used for:
1. Planning and assessing diets for
individuals and groups
2. Developing food-based dietary
guidelines
3. Formulating standards and
regulations on food fortification
4. Nutrition labelling and claims

26. PDRI
• It is a set of dietary standards that include:
1. Estimated average requirement (EAR)
daily nutrient intake level that meets the
median or average requirement of healthy
individuals in particular life stage or sex
group
2. Reco energy intake/reco nutrient intake
(REI/RNI)
level of intake of energy or nutrient which
is considered adequate for the
maintenance of health and well-being of
healthy persons in the population
3. Adequate Intake (AI)
daily nutrient intake level that is based on
observed or experimentally-determined
approximation of the average nutrient intake by
a group of apparently healthy people that are
assumed to sustain a defined nutritional state.
4. Tolerable upper intake/upper limit (UL)
Highest average daily nutrient intake level
likely to pose no adverse health effects to
almost all individuals in the general
population
5. Acceptable micronutrient distribution
range (AMDR)

34. NUTRITIONAL
GUIDELINES FOR
FILIPINOS
N G F

35. NGF
1. Eat a variety of foods everyday to get the
nutrients needed by the body.
2. Breastfeed infants exclusively from birth up to
six months and then give appropriate
complementary foods while continuing
breastfeeding for two years and beyond for
optimum growth and development.
3. Eat more vegetables and fruits to get the
essential vitamins, minerals and fiber for
regulation of body processes.
4. Consume fish, lean meat, poultry, egg, dried
beans or nuts daily for growth and repair of
body tissues.
5. Consume milk, milk products and other
calcium-rich such as small fish and shellfish
everyday for healthy bones and teeth
6. Consume safe foods and water to prevent
diarrhea and other food-and water-borne diseases.
7. Use iodized salt to prevent Iodine Deficiency
Disorders
8. Limit intake of salty, fried, fatty and sugar-rich
foods to prevent cardiovascular diseases.
9. Attain normal body weight through proper diet
and moderate physical activity to maintain good
health and help prevent obesity.
10. Be physically active, make healthy food choices,
manage stress, avoid alcoholic beverage, and do
not smoke to prevent lifestyle-related and non-
communicable diseases.

36. PINGGANG
PINOY

38. FOOD
COMPOSITION
TABLE
F C T

39. FOOD LABELS

40. 1. Name and Description of Food
Reading labels helps you become aware of what you are
eating. It should contain an accurate name so that you
can separate it from other brands.
2. Nutrition Facts
The nutrition information panel or nutrition facts will help
you keep track of what you are eating. Part of this is the
list of ingredients. Notice that the first ingredient has the
most amount.

42. NUTRITION FACTS (OTHER
HELPFUL INFORMATION)
l
lA. Serving Size
• All the information on the rest of the label – from
calories to vitamins – is based on this amount.
• The label will also list how many servings are in
the package. Even foods that look like they have a
single serving, such as a bottle of juice or a packet
of chips, may contain more than one serving.

43. lB. Amount of Calories
A Calorie is a way to measure how
much energy food provides to your
body.
The Calories from fat tells you how
many Calories in that serving
comes from fat.
C. Fat
Total fat shows how much fat is in
a single serving of food. Our
bodies need some fat every day,
but eating too much of it can lead
to obesity and health problems.

44. lBenefits of FATS
 An important source of energy and provides
protection for the skin, bones, and internal
organs.
 Also distributes and helps the body store
certain vitamins.
Two Kinds of FATS
1. Unsaturated Fats – which are found in
vegetable oils, nuts, and fish, are often called
good fats because they don’t raise cholesterol
levels.

45. 2. Saturated Fats (trans fat) –
considered as bad because they
can increase a person’s risk of
developing Heart disease. Usually
came from animal products like
cheese, meat, and ice cream

46. D.CHOLESTEROL
- Cholesterol is not entirely bad
for you. It is important in
producing vitamin D and some
hormones, and in building
many other substances in the
body.
- The Liver manufactures most
of the cholesterol that a person
needs, but cholesterol is also
found in some of the food like
meat and fish.

47. Two major Types of cholesterol
• High-Density Lipoprotein (HDL) – The
Good Kind
• Low-Density Lipoprotein (LDL) – The bad kind.
Because too much of LDL cholesterol in a
person’s blood can contribute to the build up of
atherosclerotic plaque  cardiovascular diseases.

48. E. Sodium
• Sodium is a component of salt. Almost
all food contain sodium because it adds
flavor and helps preserve food.
• Processed, packaged, and canned
foods have more sodium than freshly
made food.
• Small amount of sodium keep proper body
fluid balanced (electrolytes).
• But too much can increase water
retention and blood pressure that will
lead to health problems.

49. F. TOTAL
CARBOHYDRATES
• Carbohydrates provides
energy for the body.
• Best sources of
carbohydrates are fruits
and vegetables, along
with whole grain food
like cereals, breads,
pasta, and brown rice.

50. G. FIBER
• Fiber helps keep
your digestive
system healthy.
• Fiber can also help
reduce cholesterol
levels.
• It has no calories and
it can help you feel
full.

51. H. PROTEIN
• Proteins are the building
blocks of the body
because all body cells are
made up of protein. If the
body does not get enough
fat and carbohydrates, it
can use protein for
energy.

52. I. Vitamins and Minerals
• Vitamins serve a variety of
functions in the body. They serve
as co-enzymes for metabolism
of different nutrients, contribute
to the regulation of energy, and
help the immune system.
• Minerals are important in
regulating various body
functions. Calcium likewise
important to bone, muscle, nerve
and blood development and
function.

53. J. PERCENT DAILY VALUE
• These percentages
show the amounts of
nutrients an average
person will get from
eating one serving of
that food.

54. 3. Advisory and Warning
Statements
Would you give your
sibling a bag of peanut if she
is allergic to it? This is the
importance of advisory and
warning statements in food
labels. No matter how small
the ingredients is, these
should be present so you will
know if it’s safe to eat or drink.

56. 4. Directions for Use and
Storage
Another way to make
sure it is safe is to follow
“refrigerate once opened,”
“store in a cool dark place,”
and other directions for its
use and storage.

58. 5. Date Markings
You should always check
the best before date and the
expiration date. As long as the
food or drink is not damaged,
deteriorated, or perished, you
can still consume it on its best
before date. After the date, it
will lose its quality and
nutritional value. On the other
hand, it should not be
consumed or sold after the
expiration date.

59. S U M M A R Y
U N I T 2
Nutrition Tools
Food Labels
THANK YOU!