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Food SavvyFood Savvy

Jeffry Mathis &

Minerva Duke-Caruso

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““Fun” Fact Fun” Fact

The FDA does not evaluate nor regulate all terms that are placed on labels outside of the nutrition facts panel.

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Nutrition Facts Nutrition Facts Labels Contain Labels Contain Valuable InformationValuable Information

Serving Size Calories Fat Cholesterol Carbohydrate Sodium Protein Vitamins Minerals % Daily Value (DV)

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Serving SizeServing Size

How much is a single serving?

How many servings are in a package?

Realistic serving sizes?

Important

How many calories should How many calories should you eat per day?you eat per day?

Women : BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in year)

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Activity Level? Activity Level? Calorie CalculationCalorie Calculation

Sedentary (little exercise) =BMR x 1.2 Light Exercise/sports 1-3 days = BMR x

1.375 Moderately active /sports 3-5 days = BMR

x 1.55 Active/ Hard Exercise/Sports 6-7 days

=BMR x 1.725 Extra Active (Very hard exercise/sports &

physical job = BMR x 1.904/20/23LTF-07

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CaloriesCalories Energy you produce from processing a serving of

the food.

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Fat, Sodium & CholesterolFat, Sodium & Cholesterol Limitations”

Sodium & High Blood PressureSodium & High Blood Pressure

Limit your intake to ______mg/day of sodium to reduce

your risk of hypertension.

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Trans FatTrans FatMust be on the label. Increases the risk of coronary

heart disease.What foods contain them?Look for what word?

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CarbohydratesCarbohydratesBody’s main source of what?Total carbohydrates for one day

should provide how much % of total daily calories?

CarbsCarbs

What percentage of your food is Carbs?

Does the number fall into proper amount for your activity level?

(45-65% of your total diet)Make a difference between simple &

complex Carbs.

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SugarsSugars

The USDA recommends limiting sugar intake to 40 g daily

Try and get your sugar naturally

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The ADA Recommends The ADA Recommends how much Protein?how much Protein?

It recommends 0.8 g Protein per every kilogram of body weight.

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ProteinProtein Helps maintain healthy

– Muscles– Organs– Glands

Should be what % of daily caloric intake?

Dietary FiberDietary Fiber

We need 25 to 35 g of fiber every day to stay healthy.

How much fiber is in your food?

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Vitamins & MineralsVitamins & MineralsWhat vitamins MUST be

included on FDA regulated food labels?

VitaminsVitamins

Vitamin A Vitamin C

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Other vitamins are important for Other vitamins are important for your diet, but are optional to your diet, but are optional to include in labels!include in labels!

Vitamin DThiaminRiboflavinNiacinB Vitamins

MineralsPhosphorusMagnesiumCopperZinc

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Important InformationImportant InformationA good source of vitamin/mineral

is greater than ___ of the DV.An excellent source is greater

than ____.You can also apply this to

ingredients that are not essential like sodium. What would be too much?

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What do they mean?What do they mean?

1. Organic2. Reduced3. Light/Lite4. Whole Grain/100%

Whole Grain5. Vegetarian/Vegan

I. “Fresh” meatII. Free range/roamingIII. No caloriesIV. Farm FreshV. Natural

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1. Organic1. Organic

Organic food– No synthetic pesticide– No synthetic fertilizer– No radiation– No chemical ripening

Organic Meat– No antibiotics– No growth hormone– Organic feed– Outdoor access– “Humane” treatment

Lost in Translation Lost in Translation Food Marketers are masters of misdirectionFood Marketers are masters of misdirection

Example – The claim “Made with Whole Grains” (51%) read label 100% & the word whole.

Example – The claim “0 grams of trans fat”

0.5 grams fat per serving( one less chip)Example – The claim “100% Natural” - It

means nothing04/20/23LTF-07

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When the label says:When the label says:

“May reduce the risk of heart disease” –

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When the label says:When the label says:

“ helps maintain…”

It only it’s telling you that a nutrient will help your body function normally.

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When the label says:When the label says:

“good source of” – Look beyond the claim because good means a food provides at least ___of the Daily Value while “excellent” means you are getting ___It does not tell you about the overall nutritional quality. The food may be high in sugar and fat and still provide Vit C.

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V. NaturalV. Natural “A product containing no

artificial ingredient or added color that is only minimally processed (a process which does not fundamentally alter the raw product) may be labeled "natural.” (USDA 2008)

Mmmmm…Benzaldehyde

A normally colorless aromatic oil, C6H5CHO, obtained naturally, as from the bitter almond, or made synthetically and used in perfumes and as a solvent and a flavoring.

Blame weight on POTATO CHIPS Blame weight on POTATO CHIPS researchers sayresearchers say

Harvard University Study the Effect of individual foods &

Lifestyle choices (120,877 people) Potato chip Potatoes (fries)(other chips) Soda Sweets and desserts One alcoholic drink

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