learning outcomes the student will be able to: 1. read and understand food labels 2. state the...
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Reading and Understanding Food
Labels
Learning OutcomesThe student will be able to:1. Read and understand food labels2. State the components of food labels3. Differentiate between the nutrients4. Apply new knowledge into their
healthy eating lifestyle
1) Serving Size2) Calories3) Fat4) Cholesterol5) Sodium6) Carbohydrates7) Proteins8) Vitamins and
Minerals
What is the % Daily Value?Is a tool to help you see if a specific amount
of food has a little or a lot of a nutrient.
CaloriesA measure of how much energy you get from foodApproximately 2700 calories per day for menApproximately 2000 calories per day for womenMore active people need more calories
Calories from fat should be no more than 20% of total caloriesMultiply total calories by .20If the calories from fat is bigger than this number,
then it is NOT healthy
FatsBad fats:
Saturated: solid at room temperature butter, lard, animal fat
Trans Man-made certain margarines or peanut butter
Good Fats: liquid at room temperatureMonounsaturated
olive and canola oil, nut and avocado oilsPolyunsaturated
fish and vegetable oils, nuts oils, Becel margarine
CholesterolA form of fat that is made in our
liver (80%), but it can also be consumed in our diet
Dietary cholesterol only has effect in some people
Food high in cholesterol include organ meats and egg yolks
Sodium
Regulates fluids in our bodies (blood and blood pressure)
Helps with fluid balance (dehydration)Helps with functioning of muscles and nervesThe Heart and Stroke Foundation
recommends no more than 1 tsp. of salt per day (2400 mg)
CarbohydratesThe body’s main source of energy, particularly
for our brain and during physical exerciseDaily intake – 300 gramsSimple: not a healthy choice of carbohydrates
Candy, jam, syrup, Complex: more nutritional value
Fibre: helps with elimination Oats, brown rice, barley, rye
Starch: gives you energy for longer Wheat, potatoes, corn
ProteinsHelp build up, maintain, and replace the
tissues in your body (muscles, organs, immune system)Beef, poultry, fish, eggs, nuts, seeds, and
legumes like black beans and lentils1 gram for every kilogram you weight
(approx. 60 grams per day for the average person)
Breaks down into amino acids9 essential
VitaminsAssist in regulating our bodies’ processesOnly needed in small amounts
Fat-soluble – stored in the bodyA, D, E, Kmeats, dairy, vegetable oils, nuts, seeds, fatty
fish, sunlightWater-soluble – eliminated right away
C and Bwhole grains, fruit, vegetables, meat & dairy
MineralsAssist in fluid regulation, energy production, bone
structure, muscle movement, and nerve functioningOnly needed in small amounts
Sodium (Na) – salt 2400mg
Calcium (Ca) – milk 1000mg per day
Iron (Fe) – meat 18 mg
Potassium (K) – bananas 3500mg
Magnesium (Mg) – spinich 400mg
Let’s Review
1) Serving Size2) Calories3) Fat4) Sodium5) Carbohydrates6) Proteins7) Vitamins and
Minerals
References
Thompson, J., Manore, N., and Sheeshka, J. (2010). Nutrition: A functional approach. Toronto, Ontario: Pearson Canada Inc.
http://www.hc-sc.gc.ca