This document discusses food labels and recipe modification for healthy eating. It covers interpreting food labels and understanding nutritional information like Guideline Daily Amounts (GDAs) and traffic light labeling. It also discusses recipe modification techniques like steaming, grilling, and baking to facilitate healthy cooking. The document provides advice on reading food labels, calculating percentages of calories from fat and macronutrients, and considerations for healthy eating when dining out.

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

2. Learning Outcomes
• Interpret and understand the relevance of information given on a
food label
• Describe the advantages and disadvantages of certain foods
• Calculate the percentage of calories in a food coming from fat,
protein and carbohydrates.
• Define an organically produced food

3. Task
Textbook challenge
We’ve covered pages 11 – 29
3 minutes to get prepared for direct questions

4. What does the food label tell us?

5. What the label tells you
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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
• 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.
• Pictures on foods must be honest and not misleading
• In 2004 the Genetically Modified (GM) labelling rules came into
force

6. GDAs
What does this mean?

7. Guideline Daily Amounts
 GDAs are a guide to the total amount of energy and
nutrients that a healthy adult should be eating per day
 Derived from Estimated Average Requirements for energy
for men and women aged between 19−50 of normal weight
and/or for weight maintenance
 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
 The 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.

8. GDAs

9. Traffic Light Labelling
Devised by Food Standards Agency
Offers consumers a simple, visual representation of
the proportions of nutrients in a food product

10. Nutritional Claims
Trans fats
• It is not a legal requirement to declare how many trans fatty acids are in a food
unless a ‘low in trans fatty acids’ 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/produced in accordance with EU laws on organic production
Fat and Sugar
• Can be misleading
• Few legal guidelines in this area
• Practically no restrictions on manufacturers making low fat claims
• ‘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

11. How to work out the percentage kcals
from fat
Look at the nutrient label:
Energy
291KJ/70cKal
Protein
3g
Carbohydrate
8g
Fat
3g
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 number of calories per serving / 100grams:
27 divided by 70 = .385
Multiply this number by 100 to get the percentage = 38.5%

12. Recipe Modification
What ways can food be cooked?
Food preparation methods can facilitate healthy
eating:
• Steaming
• Dry frying
• Grilling
• Baking

13. Give your partner some advice…..

14. Eating Out
Considerations when eating out:
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As long as you are eating a balanced low fat 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
Vegetarian pizza (without cheese) can be a good choice
Salad bars may not be a good choice as they are full of mayonnaise, salad dressings and lots of cheese
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

15. Time for a quiz (Click through the
picture!)