UPCOMING WAY OF LIFE EVENTS February 26th  11a-12p F/S Volleyball Lacey

Gym Activity Tracking—be on the lookout for one

more email in February Coming up in March…

Nutrition Series #3—“Eating Healthy in the Dining Hall”

volleyball farmer’s market more activity prizes!

UNDERSTANDING & USING A NUTRITION LABELBrenna Lacey, MS in Exercise Science(Fitness, Nutrition, & Eating Behaviors)

WHAT GOOD IS KNOWING IF YOU DON’T… APPLY your knowledge! Requires active, not passive learning FDA’s goal is to teach label-building skills

that affect the quality of consumer’s eating & food purchasing behaviors

Goal is to help you INTERPRET the label facts Put them in CONTEXT Teach SKILLS you can quickly apply

KEY NUTRITION LABEL QUESTIONS How many calories am I actually eating?

Is that number low, medium, or high? What nutrients should I limit or get enough of

and why? What’s relevant about the footnote? How can I tell if a %DV is high or low? Which nutrients have no %DV?

NUTRITION FACTS LABEL

US Food and Drug Admin

QUESTION #1 How many calories am I actually eating?

Look at the serving size AND the number of servings per container

Then determine the actual calories consumed by multiplying if consuming more than one serving

GENERAL GUIDE TO CALORIES* 40 calories is low

Nutrient content claim 100 calories is moderate

5% of 2000 calories 400 calories is high

20% of 2000 calories

*Based on a 2,000-calorie diet

NEXT QUESTION: WHICH NUTRIENTS SHOULD I LIMIT AND WHY?LIMIT THESE Stay below 100% of

the DV Total Fat

Saturated Trans

Cholesterol Sodium

Adequate or too much Can increase risk of

chronic diseases

WHICH NUTRIENTS DO I NEED TO GET IN ADEQUATE AMOUNTS?GET LOTS OF THESE Aim for 100% of the DV

Dietary Fiber Vitamin A Vitamin C Calcium Iron

Usually don’t get enough Can reduce risk of some diseases or conditions

US Food and Drug Admin

THE FOOTNOTE The “*” symbol after the heading “% Daily

Value” refers to the footnote “%DVs are based on a 2,000 calorie diet”

Must appear on all food labels Footnotes are the same on all products

THE PERCENT DAILY VALUE (%DV) The % DV is based on

100% of the daily value for each nutrient

Based on 100% of the daily requirements for that nutrient for a 2,000 calorie diet

Does not add up to 100%!

WHAT’S HIGH? WHAT’S LOW? DO YOU HAVE TO CALCULATE TO KNOW? The %DV does the math for you!

Puts all the numbers (grams & milligrams) on the same scale (0-100%)

Easy to see highs and lows! 12g fat = 18% DV based on 2,000-calorie diet

QUICK GUIDE TO %DV Frame of reference for deciding if a good is

high or low in a nutrient

5% DV or less is Low

20% DV or more is High

Limit theseNutrients

Get Enough of theseNutrients

NUTRIENTS WITH NO %DV Trans Fat

Saturated fat & cholesterol

Increases risk of coronary heart disease

Protein Not a public health

concern for adults & children 4+

Sugars Includes added

sugars

READ THE LABEL FOR TOTAL SUGARS Plain yogurt Fruit yogurt

LOOK AT THE INGREDIENT LIST FOR ADDED SUGARS Plain yogurt

Fruit yogurt

INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN.

INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES, HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND L. ACIDOPHILUS CULTURES

Avoid sugars in the first 2-3 ingredients Names for added sugars include: corn syrup, high

fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey, & maple syrup

REMEMBER THESE TIPS FOR USING THE FOOD LABEL Check servings and calories Make your calories count! What nutrients do

they offer? Eat less sugar Know your fats Reduce sodium (salt); increase potassium Use the % Daily Value column

QUESTIONS?