what are calories? way food scientists measure food energy kilocalorie – the amount of heat...

What are Calories?What are Calories?

Way food scientists measure food energy Way food scientists measure food energy Kilocalorie – the amount of heat energy Kilocalorie – the amount of heat energy

necessary to raise the temperature of a necessary to raise the temperature of a kilogram (1 liter) of water 1 degree Celsius kilogram (1 liter) of water 1 degree Celsius – aka calorie– aka calorie

Sources of CaloriesSources of Calories

Carbohydrates – 4 per gramCarbohydrates – 4 per gram Protein – 4 per gramProtein – 4 per gram Fat – 9 per gramFat – 9 per gram Alcohol – 7 per gramAlcohol – 7 per gram

Essential NutrientsEssential Nutrients

CarbohydratesCarbohydrates ProteinProtein FatsFats VitaminsVitamins Minerals Minerals WaterWater

CarbohydratesCarbohydrates Provides energyProvides energy 4 calories per gram (size of a 4 calories per gram (size of a

small paper clip)small paper clip)Simple CarbsSimple Carbs

Refined sugarsRefined sugars Contain no other nutrients – Contain no other nutrients –

proteins, vitamins, minerals, or proteins, vitamins, minerals, or fiberfiber

Broken down quickly – mostly Broken down quickly – mostly in small intestinesin small intestines

Complex CarbsComplex Carbs Broken down slowlyBroken down slowly Slows down digestion – less Slows down digestion – less

hungryhungry Eating proper amount provides Eating proper amount provides

energy for bodyenergy for body Carbs have less calories gram Carbs have less calories gram

for gram than dietary fatsfor gram than dietary fats Human bodies must convert Human bodies must convert

glucose to fats – which in the glucose to fats – which in the process causes most of the process causes most of the calories to be lostcalories to be lost

Benefits of Benefits of Complex CarbohydratesComplex Carbohydrates

Reduce risk of colon cancer Reduce risk of colon cancer Reduce energy consumption – helps with weight Reduce energy consumption – helps with weight

controlcontrol Reduce risk of heart and artery diseaseReduce risk of heart and artery disease Promote feeling of fullnessPromote feeling of fullness Prevent bacterial infectionsPrevent bacterial infections Keep muscles of digestive tract healthyKeep muscles of digestive tract healthy

ProteinProtein

Builds and repairs the bodyBuilds and repairs the body 4 calories per gram4 calories per gram

FatsFats

Stored energyStored energy 9 calories per gram9 calories per gram Saturated, polyunsaturated, and Saturated, polyunsaturated, and

monounsaturated fatsmonounsaturated fats

VitaminsVitamins

Regulates body functionsRegulates body functions Should come from dietShould come from diet No calories or energy valueNo calories or energy value

MineralsMinerals

act to build and regulate the body's tissues act to build and regulate the body's tissues and organs, bones and muscles and organs, bones and muscles

No calories or energy valueNo calories or energy value

WaterWater

Helps regulate body temperatureHelps regulate body temperature 8 glasses per day8 glasses per day Increase with physical activityIncrease with physical activity No calories or energy valueNo calories or energy value

Where calories should come Where calories should come from:from:

50-60% from carbohydrates50-60% from carbohydrates 12-15% protein12-15% protein less than 30% from fatless than 30% from fat

Types of energyTypes of energy

Protein – gives body energy in same way as Protein – gives body energy in same way as carbs – no advantage over carbscarbs – no advantage over carbs

Fats – cause problemsFats – cause problems Carbs – preferred energy souceCarbs – preferred energy souce

Body’s use of “fuels”Body’s use of “fuels”

Uses mix of carbohydrates (glucose), fatty acids, and Uses mix of carbohydrates (glucose), fatty acids, and amino acids (protein) for energy.amino acids (protein) for energy.

During rest: ½ from fats ½ from carbsDuring rest: ½ from fats ½ from carbs Physical activity: mostly glucose – sends energy Physical activity: mostly glucose – sends energy

throughout body – leads to use of fat and proteinthroughout body – leads to use of fat and protein A high carb diet can triple an athlete’s enduranceA high carb diet can triple an athlete’s endurance High fat diet: 57 minutes of maximum enduranceHigh fat diet: 57 minutes of maximum endurance Normal mixed diet: 114 minutes of maximum enduranceNormal mixed diet: 114 minutes of maximum endurance High carb diet: 167 minutes of maximum enduranceHigh carb diet: 167 minutes of maximum endurance

MyPyramidMyPyramidUSDA’s New USDA’s New

Food Guidance SystemFood Guidance System

United States Department of AgricultureCenter for Nutrition Policy & Promotion

What does the What does the 2005 Pyramid tells us?2005 Pyramid tells us?

Anatomy of My PyramidAnatomy of My PyramidActivityActivity = by the steps and the person climbing them, the importance of daily physical activity. = by the steps and the person climbing them, the importance of daily physical activity.

ModerationModeration = the narrowing of each food group from bottom to top. The wider base stands for foods = the narrowing of each food group from bottom to top. The wider base stands for foods with little or no solid fats or added sugars. These should be selected more often. The narrower with little or no solid fats or added sugars. These should be selected more often. The narrower top area stands for foods containing more added sugars and solid fats. The more active you are, top area stands for foods containing more added sugars and solid fats. The more active you are, the more of these foods can fit into your diet. the more of these foods can fit into your diet.

PersonalizationPersonalization = the person on the steps, the slogan, and the URL. Find the kinds of amounts of = the person on the steps, the slogan, and the URL. Find the kinds of amounts of food to eat each day at MyPyramid.gov.food to eat each day at MyPyramid.gov.

ProportionalityProportionality = the different widths of the food group bands. The widths suggest how much food a = the different widths of the food group bands. The widths suggest how much food a person should choose from each group. The widths are just a general guide, not exact person should choose from each group. The widths are just a general guide, not exact proportions. Check the Web site for how much is right for you. proportions. Check the Web site for how much is right for you.

VarietyVariety = symbolized by the 6 color bands representing the 5 food groups of the = symbolized by the 6 color bands representing the 5 food groups of the

Pyramid and oils. Foods from all groups are needed each day for good health. Pyramid and oils. Foods from all groups are needed each day for good health.

Gradual ImprovementGradual Improvement = encouraged by the slogan. It suggests that individuals can = encouraged by the slogan. It suggests that individuals can

benefit from taking small steps to improve their diet and lifestyle each day. benefit from taking small steps to improve their diet and lifestyle each day.

Message: Message: Physical ActivityPhysical Activity

In the Dietary Guidelines:In the Dietary Guidelines: Engage in regular physical activity and reduce sedentary activities to promote health, psychological Engage in regular physical activity and reduce sedentary activities to promote health, psychological

well-being, and a healthy body weight. well-being, and a healthy body weight.

In MyPyramid graphic:In MyPyramid graphic: Steps and person on them Steps and person on them

symbolize that physical activity symbolize that physical activity should be a part of should be a part of everyday healthy living.everyday healthy living.

Message: Message: ModerationModerationIn the Dietary Guidelines:In the Dietary Guidelines: Limit intake of saturated and Limit intake of saturated and transtrans fats, and choose fats, and choose

products low in these fats. products low in these fats. Make choices of meat, poultry, dry beans, and milk Make choices of meat, poultry, dry beans, and milk

products that are lean, low-fat, or fat-free.products that are lean, low-fat, or fat-free. Choose and prepare foods and beverages with little added Choose and prepare foods and beverages with little added

sugars or calorie sweeteners.sugars or calorie sweeteners.

In MyPyramid graphic:In MyPyramid graphic: Food group bands narrow from Food group bands narrow from

bottom to top suggesting to eat bottom to top suggesting to eat nutrient-dense forms of foods.nutrient-dense forms of foods.

Additional Messages in the Additional Messages in the MyPyramid GraphicMyPyramid GraphicTo foster implementationTo foster implementation

Personalization:Personalization: The name “MyPyramid” suggests an The name “MyPyramid” suggests an

individual approach. individual approach. The person climbing the steps The person climbing the steps

mentally links each viewer to mentally links each viewer to the image.the image.

Gradual Improvement:Gradual Improvement: The slogan “Steps to a Healthier You” suggests that The slogan “Steps to a Healthier You” suggests that

improvement should happen in stages, over time.improvement should happen in stages, over time.

Message: Message: ProportionalityProportionality

In the Dietary Guidelines:In the Dietary Guidelines: Adopt a balanced eating pattern.Adopt a balanced eating pattern.

Sufficient amount of fruits and vegetables, Sufficient amount of fruits and vegetables, 3 or more ounce equivalents of whole-grain products per day3 or more ounce equivalents of whole-grain products per day 3 cup equivalents per day of fat-free or low-fat milk or milk 3 cup equivalents per day of fat-free or low-fat milk or milk

products.products.

In MyPyramid graphic:In MyPyramid graphic: Differing widths of the color bands Differing widths of the color bands

suggest about how much food suggest about how much food should be eaten from each group.should be eaten from each group.

Message: VarietyMessage: Variety

Final Graphic DesignFinal Graphic Design

Activity Activity ProportionalityProportionality

Moderation Moderation VarietyVariety

Personalization Personalization Gradual Gradual ImprovementImprovement

Focus on fruits.Focus on fruits.

Vary your veggies.Vary your veggies.

Get your calcium-rich foods.Get your calcium-rich foods.

Make half your grains whole.Make half your grains whole.

Go lean with protein.Go lean with protein.

Know the limits on fats, salt, and sugars.Know the limits on fats, salt, and sugars.

Key food group messages from the Dietary Guidelines and MyPyramid:

Pyramid PowerPyramid PowerMilk, Yogurt, & Cheese GroupMilk, Yogurt, & Cheese Group

Choose OftenChoose Often Choose SometimesChoose Sometimes Choose RarelyChoose Rarely

Skim & 1% lowfat milkSkim & 1% lowfat milk 2% lowfat milk2% lowfat milk Whole MilkWhole Milk

Products made with skim & Products made with skim & 1% low fat milk1% low fat milk

Products made with 2% Products made with 2% lowfat milklowfat milk

Products made with whole Products made with whole milkmilk

Cheeses with 2 or fewer Cheeses with 2 or fewer grams of fat per ouncegrams of fat per ounce

Cheeses with 3 to 5 grams Cheeses with 3 to 5 grams of fat per ounceof fat per ounce

Cheeses with more than 5 Cheeses with more than 5 grams of fat per ouncegrams of fat per ounce

Frozen dairy desserts with 2 Frozen dairy desserts with 2 grams of fat or less per item grams of fat or less per item

or per ½ cup servingor per ½ cup serving

Frozen dairy desserts with 3 Frozen dairy desserts with 3 to 5 grams of fat or less per to 5 grams of fat or less per item or per ½ cup servingitem or per ½ cup serving

Frozen dairy desserts with Frozen dairy desserts with more than 5 grams of fat or more than 5 grams of fat or less per item or per ½ cup less per item or per ½ cup servingserving

Pyramid PowerPyramid PowerMeat, Poultry, Fish, Dry Beans, Eggs & NutsMeat, Poultry, Fish, Dry Beans, Eggs & Nuts


Beef: Eye of Round, top Beef: Eye of Round, top roundround

Beef: Tip or bottom round, Beef: Tip or bottom round, sirloin, chuck arm pot roast, sirloin, chuck arm pot roast, top loin, tenderloin, flank, t-top loin, tenderloin, flank, t-

bone steakbone steak

Beef: Porterhouse steak, Beef: Porterhouse steak, brisket, chuck blade roast, brisket, chuck blade roast, rib-eye, ribs, ground beef, rib-eye, ribs, ground beef,

liver, corned beef, pastrami, liver, corned beef, pastrami, bologna, salami, frankfurtsbologna, salami, frankfurts

Chicken breast w/o skin: Chicken breast w/o skin: turkey breast or leg: turkey turkey breast or leg: turkey

wing w/o skin: ground turkey wing w/o skin: ground turkey w/o skinw/o skin

Chicken breast with skin: Chicken breast with skin: chicken leg, thigh, or wing chicken leg, thigh, or wing w/o skin: turkey wing with w/o skin: turkey wing with

skinskin

Chicken leg, thigh, or wing Chicken leg, thigh, or wing with skin: chicken liver: with skin: chicken liver: ground turkey with skin; ground turkey with skin;

duck & gooseduck & goose

Poultry cold cuts with up to Poultry cold cuts with up to 1 gram of fat per ounce1 gram of fat per ounce

Poultry cold cuts with 2 Poultry cold cuts with 2 grams of fat per ouncegrams of fat per ounce

Poultry cold cuts with 3 or Poultry cold cuts with 3 or more grams of fat per ouncemore grams of fat per ounce

All dried beans, peas & All dried beans, peas & lentilslentils

Soybeans, tofuSoybeans, tofu Nuts, peanuts, & other nut Nuts, peanuts, & other nut buttersbutters

Egg whitesEgg whites Egg substitutesEgg substitutes Whole eggs or yolksWhole eggs or yolks

All fresh fish & shellfish: All fresh fish & shellfish: canned fish, water-packed, canned fish, water-packed,

draineddrained

Smoked fish: canned fish, Smoked fish: canned fish, oil packed, drainedoil packed, drained

Pyramid PowerPyramid PowerVegetable GroupVegetable Group


Fresh vegetables or frozen Fresh vegetables or frozen vegetables without saucevegetables without sauce

Canned vegetables, Canned vegetables, vegetable juicesvegetable juices

Frozen vegetables in sauceFrozen vegetables in sauce

Pyramid PowerPyramid PowerFruit GroupFruit Group


All fresh fruit (except All fresh fruit (except avocado & olives)avocado & olives)

Dried fruit, fruit juices, Dried fruit, fruit juices, canned fruit in its own juicecanned fruit in its own juice

Avocado & olivesAvocado & olives

Unsweetened applesauceUnsweetened applesauce Sweetened applesauceSweetened applesauce

Pyramid PowerPyramid PowerBread, Cereal, Rice & Pasta GroupBread, Cereal, Rice & Pasta Group


Bread, Bagels, PitaBread, Bagels, Pita Egg breads: French toast: Egg breads: French toast: Pancakes: WafflesPancakes: Waffles

Bread Stuffing: CroissantsBread Stuffing: Croissants

Muffins, biscuits, or rolls Muffins, biscuits, or rolls with 2 or fewer grams of fatwith 2 or fewer grams of fat

Muffins, biscuits, or rolls Muffins, biscuits, or rolls with 2 to 4 grams of fatwith 2 to 4 grams of fat

Muffins, biscuits, or rolls Muffins, biscuits, or rolls with more than 4 grams of with more than 4 grams of

fatfat

Unbuttered air-popped Unbuttered air-popped popcorn, pretzels, rice popcorn, pretzels, rice

cakes, bread stickscakes, bread sticks

Oil popped and/or buttered Oil popped and/or buttered popcornpopcorn

Crackers with 1 gram or Crackers with 1 gram or less of fat per ½ ounceless of fat per ½ ounce

Crackers with 2 grams or Crackers with 2 grams or less of fat per ½ ounceless of fat per ½ ounce

Crackers with 3 or more Crackers with 3 or more grams of fat per ½ ouncegrams of fat per ½ ounce

Cold cereals with 2 or fewer Cold cereals with 2 or fewer grams of fat & 6 or fewer grams of fat & 6 or fewer

grams of sugar per serving: grams of sugar per serving: Hot CerealsHot Cereals

Cold cereal high in sugar or Cold cereal high in sugar or fatfat

PastaPasta Egg NoodlesEgg Noodles

Corn TortillasCorn Tortillas Flour TortillasFlour Tortillas

Dietary GuidelinesDietary GuidelinesWeight ManagementWeight Management

20052005 Balance calories from food and beverages Balance calories from food and beverages

w/ calories expended.w/ calories expended. Follow USDA Food Guide for appropriate Follow USDA Food Guide for appropriate

calorie requirements based on age and calorie requirements based on age and physical activity levels.physical activity levels.

Dietary GuidelinesDietary GuidelinesAdequate NutrientsAdequate Nutrients

Consume a variety of nutrient dense foods Consume a variety of nutrient dense foods and beverages. Follow a balanced eating and beverages. Follow a balanced eating pattern such as USDA Food Guide or pattern such as USDA Food Guide or DASH eating planDASH eating plan

The DASH Diet for Control of High Blood Pressure

Food groupDaily Servings

Nutritional Benefit

Low-fat or fat-free dairy

2-3Calcium, potassium, magnesium

and protein

Vegetables 4-5 Potassium, magnesium and fiber

Fruits 4-5 Potassium, magnesium and fiber

Grains and grain products

7-8 Carbohydrates and fiber

Meat, Poultry and fish

2 or fewer Protein and magnesium

Nuts, seeds and beans

4-5 per week

Magnesium, potassium, protein and fiber

Fats and oils** 2-3This applies to added fat; all other food choices should be

low-fat

Sweets 5 per weekMake these treats low-fat

whenever possible

Dietary GuidelinesDietary GuidelinesFood Group to EncourageFood Group to Encourage

2 cups fruit2 cups fruit 2 ½ veggies, Consume enough fruits and 2 ½ veggies, Consume enough fruits and

veggies while staying w/i energy needs.veggies while staying w/i energy needs. At least ½ of grains should be whole grain at At least ½ of grains should be whole grain at

least 3 oz.least 3 oz. 3 cups of milk fat-free, low-fat or equivalent.3 cups of milk fat-free, low-fat or equivalent.

Dietary GuidelinesDietary GuidelinesFatFat

Keep total fat between 20 – 35 % of Keep total fat between 20 – 35 % of calories w/ most fats coming from calories w/ most fats coming from polyunsaturated and monounsaturated polyunsaturated and monounsaturated fats.fats.

Dietary GuidelinesDietary GuidelinesSaltSalt

Consume < 2,300 mg include potassium-Consume < 2,300 mg include potassium-rich foods such as fruits and vegetables.rich foods such as fruits and vegetables.

Dietary GuidelinesDietary GuidelinesSugarSugar

Choose and prepare food with little added Choose and prepare food with little added sugar or caloric sweetenerssugar or caloric sweeteners

Dietary GuidelinesDietary GuidelinesPhysical ActivityPhysical Activity

Engage in activity, 30 minutes a day on most Engage in activity, 30 minutes a day on most days of the week. To manage weight, engage in days of the week. To manage weight, engage in activity 60 minutes a day on most days of the activity 60 minutes a day on most days of the week of moderate or vigorous activity w/o week of moderate or vigorous activity w/o exceeding calorie intake requirementsexceeding calorie intake requirements

Dietary GuidelinesDietary GuidelinesFood SafetyFood Safety

Clean hands, surfaces and produce. Meat and poultry Clean hands, surfaces and produce. Meat and poultry should not be washed or rinsedshould not be washed or rinsed

Avoided raw unpasteurized milk or products made from Avoided raw unpasteurized milk or products made from unpasteurized milk, raw or partially raw cooked eggs or unpasteurized milk, raw or partially raw cooked eggs or food containing raw or undercooked eggs, meat, poultry, food containing raw or undercooked eggs, meat, poultry, unpasteurized juices or raw sprouts.unpasteurized juices or raw sprouts.

--2005----2005--MyPyramidMyPyramid

Reasons for Revising—Reasons for Revising—Updating the ScienceUpdating the Science

To ensure that the guidance reflects the latest To ensure that the guidance reflects the latest nutrition science nutrition science New nutrient standards—DRI New nutrient standards—DRI New Dietary Guidelines New Dietary Guidelines Food consumption and composition dataFood consumption and composition data

Developing Food Intake PatternsDeveloping Food Intake Patterns1.1. Determine calorie needsDetermine calorie needs

2.2. Set nutrient goalsSet nutrient goals

3.3. Calculate nutrient profiles for each food group, Calculate nutrient profiles for each food group, based onbased on

• Nutrient content of foods in groupNutrient content of foods in group• Food consumptionFood consumption

4.4. Construct food patterns that meet goalsConstruct food patterns that meet goals

Determine Calorie NeedsDetermine Calorie NeedsEstimated Energy Requirements* for malesEstimated Energy Requirements* for males

1000

1200

1400

1600

1800

2000

2200

2400

2600

2800

3000

3200

3400

3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 20 25 30 35 40 45 50 55 60 65 70 75 80

Age

Cal

orie

s

ACTIVE

SEDENTARY

*From the National Academy of Sciences, Institute of Medicine Dietary Reference Intakes Macronutrient Report

Construct Food Intake PatternsConstruct Food Intake Patterns Establish initial amount from each food groupEstablish initial amount from each food group Compare resulting nutrient content to nutritional goalsCompare resulting nutrient content to nutritional goals Change amounts from food groups stepwiseChange amounts from food groups stepwise

Identify groups or subgroups that are the most Identify groups or subgroups that are the most feasible nutrient sources feasible nutrient sources

Check amounts recommended against typical Check amounts recommended against typical consumptionconsumption

Remaining calories after nutrient needs were met were Remaining calories after nutrient needs were met were identified as “discretionary calories”identified as “discretionary calories”

Discretionary Calories Discretionary Calories May be used to:May be used to:

Increase amount of food selected from a food Increase amount of food selected from a food groupgroup

Consume foods that are not in the lowest fat Consume foods that are not in the lowest fat form—such as 2% milk or medium-fat meat or form—such as 2% milk or medium-fat meat or items that contain added sugarsitems that contain added sugars

Add oil, fat, or sugar to foodsAdd oil, fat, or sugar to foods Consume alcohol (for those who consume Consume alcohol (for those who consume

alcohol)alcohol)

Daily Amountsin cups or ounces

Implementation Implementation

Implementation is the Implementation is the challenge ahead.challenge ahead.

Health/education Health/education professionals are vital professionals are vital for success.for success.

It will be an ongoing It will be an ongoing process.process.

Working together, we Working together, we can help Americans to can help Americans to be healthier.be healthier.

Convenience FoodsConvenience Foods

What are convenience foods?What are convenience foods?


What is a convenience food?What is a convenience food? Pre- packed frozen entrées Pre- packed frozen entrées TV dinnersTV dinners Boxed meals, add meatBoxed meals, add meat Fast Foods – Drive ThruFast Foods – Drive Thru Carry outCarry out Order & Pick upOrder & Pick up


ConsCons 2 x’s more sodium than if food was made from 2 x’s more sodium than if food was made from

scratchscratch Less nutritionally beneficial ingredients (added Less nutritionally beneficial ingredients (added

sugars and preservatives)sugars and preservatives)


ProsPros Allow for quality “family” time for working parentsAllow for quality “family” time for working parents VarietyVariety Ease & quick to prepareEase & quick to prepare

Increased Access to Fast FoodIncreased Access to Fast Food

Fast food, late 1930’s w/ Carl’s, McDonald’s and Fast food, late 1930’s w/ Carl’s, McDonald’s and Burger KingBurger King

1940’s Wendy’s, KFC, Taco Bell, etc1940’s Wendy’s, KFC, Taco Bell, etc Easy to findEasy to find Easy for working parents to depend onEasy for working parents to depend on Fast food, obesity has been on the riseFast food, obesity has been on the rise 65% of fast food business is drive-through65% of fast food business is drive-through ““For every 6 seconds saved at the drive through, For every 6 seconds saved at the drive through,

sales increase by 1 %.” Per McD’s Jack Greenbergsales increase by 1 %.” Per McD’s Jack Greenberg

Required on all LabelsRequired on all Labels

NameName Net weight or net contentsNet weight or net contents Artificial coloring, flavoring, preservativesArtificial coloring, flavoring, preservatives Name & address of productionName & address of production style/product descriptionstyle/product description Special info affecting those with health problemsSpecial info affecting those with health problems List of ingredients – most to leastList of ingredients – most to least

Notes to knowNotes to know

Ingredients largest to smallestIngredients largest to smallest % of daily value based on 2000 calorie % of daily value based on 2000 calorie

diet (indicated in one serving)diet (indicated in one serving) Total sodium intake < 2300 mg per dayTotal sodium intake < 2300 mg per day Nutritional facts required when claims Nutritional facts required when claims

mademade

Label ConformityLabel Conformity

Serving or portion sizesServing or portion sizes Servings or portions per containerServings or portions per container Calories from fat per servingCalories from fat per serving % DV – fat, cholesterol, sodium, total % DV – fat, cholesterol, sodium, total

carbohydrate carbohydrate % Vit A, C, calcium & iron% Vit A, C, calcium & iron % DV based on a 2,000 or 2,500 cal diet% DV based on a 2,000 or 2,500 cal diet

Labels & Nutritional claimsLabels & Nutritional claims

Low in – can be eaten Low in – can be eaten frequently w/o frequently w/o exceeding exceeding recommended recommended amountamount

Cal – 40 or lessCal – 40 or less Fat – 3 g or lessFat – 3 g or less Sat fat – < 1 gSat fat – < 1 g Cholesterol - <20mgCholesterol - <20mg Sodium - <140 mgSodium - <140 mg

Reduced, less, or Reduced, less, or fewer - fewer - > > 25% less of 25% less of something than a something than a comparison foodcomparison food

Light – reduced by Light – reduced by >> 1/3 regular product1/3 regular product

Good source of – 10-Good source of – 10-19% DV for a nutrient19% DV for a nutrient

High source of fiber - High source of fiber - >> 20% DV fiber 20% DV fiber

Label-Ease Step 1Label-Ease Step 1

Make a fistMake a fist Raise one finger for each nutrient - Raise one finger for each nutrient -

CalciumCalciumFiberFiber

ProteinProteinIronIron

Vitamin AVitamin AVitamin CVitamin C

that has 10% or more listed for % DVthat has 10% or more listed for % DV

Label-Ease Step 2Label-Ease Step 2

Fingers from step one should be upFingers from step one should be up Choose to focus on fat grams or caloriesChoose to focus on fat grams or calories For fat, put one finger down if % DV is For fat, put one finger down if % DV is > >

10%10% For calories, put one finger down if total For calories, put one finger down if total

calories > 200 per servingcalories > 200 per serving

Label-Ease ScoreLabel-Ease Score

Nutrient-plus food – at Nutrient-plus food – at least one finger least one finger remainingremaining

Nutrient-minus food – Nutrient-minus food – no fingers upno fingers up

Serving Size 1 bar (43 g)

Amount Per Serving%DV

*

Total Calories 230

Calories from Fat 120

Total Fat 13 g 20%

Saturated Fat 9 g 45%

Trans Fat 0 g

Cholesterol 10 mg 3%

Sodium 40 mg 2%

Total Carbohydrate 25 g 8%

Dietary Fiber 1 g 4%

Sugars 22 g

Protein 3 g

</TD

Vitamin A 0%

Vitamin C 0%

Calcium 8%

Iron 2%

PPoorrttiioonn DDiissttoorrttiioonn

““Bigger is Better”Bigger is Better” Need to get your money’s worth when eating outNeed to get your money’s worth when eating out

ExampleExample Serving of juice = 4 oz.Serving of juice = 4 oz. Bottles in a vending machine = 16 oz.Bottles in a vending machine = 16 oz.

• 4 servings in one bottle – consumed in one seating4 servings in one bottle – consumed in one seating

BagelBagel

20 Years Ago20 Years Ago 3 inch diameter3 inch diameter 140 calories140 calories

TodayToday 6 inch diameter6 inch diameter 350 calories350 calories

CheeseburgerCheeseburger

20 Years Ago20 Years Ago 333 calories333 calories

TodayToday 590 calories590 calories

Check this outCheck this out

7 Ways to Help Cure 7 Ways to Help Cure PPoorrttiioon n ddiissttororttioionn

1.1. Eat portions the size of a small fistEat portions the size of a small fist

2.2. Watch out for inflationWatch out for inflation

3.3. Snack before dinnerSnack before dinner

4.4. Split the entréeSplit the entrée

5.5. Think smallThink small

6.6. Don’t serve from the tableDon’t serve from the table

7.7. Beware of eating in front of the TVBeware of eating in front of the TV

Liquid CaloriesLiquid Calories

Where do they come from?Where do they come from? PopPop JuiceJuice Sports DrinksSports Drinks Fruit DrinksFruit Drinks Sweetened teasSweetened teas

* * All calories count!All calories count!

Orange JuiceOrange Juice

4 oz. serving4 oz. serving 60 calories60 calories

16 oz bottle16 oz bottle 240 calories240 calories

The average high student will The average high student will drink the equivalent of 4 cans of drink the equivalent of 4 cans of

pop in a daypop in a day

Can of pop = 150 caloriesCan of pop = 150 calories

x 4 x 4 cans a daycans a day

600 additional calories600 additional calories

x 7 x 7 days weekdays week

4,200 additional calories4,200 additional calories

The average high student will The average high student will drink the equivalent of 4 cans of drink the equivalent of 4 cans of

pop in a daypop in a day

Can of pop = 150 caloriesCan of pop = 150 calories x 4 x 4 cans a daycans a day 600 additional calories600 additional calories x 7 x 7 a weeka week

4,200 additional calories4,200 additional calories x 52x 52 weeks in a year weeks in a year

??

The average high student will The average high student will drink the equivalent of 28 cans drink the equivalent of 28 cans

of pop in a week of pop in a week

4,200 calories a week4,200 calories a week

The year total is The year total is

218,400 calories =218,400 calories =

62.4 lbs a year

3,500 3,500 calories to calories to gain a 1 gain a 1 poundpound

4 Common high-risk 4 Common high-risk diagnosesdiagnoses

ObesityObesity Diabetes (Type II)Diabetes (Type II) High Blood PressureHigh Blood Pressure HyperlipidemiaHyperlipidemia * A direct correlation to poor diet choices, * A direct correlation to poor diet choices,

genetics and environment.genetics and environment. Early 90’s patterns of risk factors in children Early 90’s patterns of risk factors in children

started rising upward.started rising upward.

ObesityObesity

BMI > 85 to 95 percentile (Adult 25 to 30) BMI > 85 to 95 percentile (Adult 25 to 30) Begins commonly at 5 – 6 years oldBegins commonly at 5 – 6 years old Studies show a children who is obese between the Studies show a children who is obese between the

ages 10 to 13 has a 80 % chance of being an ages 10 to 13 has a 80 % chance of being an obese adultobese adult

16 to 33 % children are obese in the US16 to 33 % children are obese in the US 2/3 of adults in the US2/3 of adults in the US Obesity is one of the medical conditions that is Obesity is one of the medical conditions that is

easyeasy diagnose but diagnose but difficultdifficult to treat to treat $100 billion annually $100 billion annually

DiabetesDiabetes

Was the disease of 50 to 60 years old, Was the disease of 50 to 60 years old, NOW effects kids as years as 6.NOW effects kids as years as 6.

Hispanic & African-Americans 2:1Hispanic & African-Americans 2:1 1:3 in the US born in 2000 are at risk1:3 in the US born in 2000 are at risk 5.9 million unaware 5.9 million unaware 1990 to 1998 - 33% increase1990 to 1998 - 33% increase

High Blood PressureHigh Blood Pressure

58 million, 6 and older, or 1 in 558 million, 6 and older, or 1 in 5 1/3 are unaware1/3 are unaware 120/80 is normal for teens & adults120/80 is normal for teens & adults Diagnosis is tricky, no outward symptoms. Diagnosis is tricky, no outward symptoms.

Three reading to make a average base line Three reading to make a average base line reading for a child.reading for a child.

HyperlipidemiaHyperlipidemia

Related to food choices, lifestyle, physical Related to food choices, lifestyle, physical inactivity, genetics, and obesityinactivity, genetics, and obesity

Lead to heart diseaseLead to heart disease HDL levels >/= 35HDL levels >/= 35 Triglycerides >/= 150Triglycerides >/= 150

Tips to eating out Tips to eating out

Pass on the bread or tortilla chipsPass on the bread or tortilla chips Hold the cheese and mayo, 100 caloriesHold the cheese and mayo, 100 calories Ask for ½ of the entrée to be boxed to go Ask for ½ of the entrée to be boxed to go

prior to serving prior to serving Salad dressing on side, dip each biteSalad dressing on side, dip each bite Ask for foods to be cooked with less fatAsk for foods to be cooked with less fat Choose meats that are grilled, baked or Choose meats that are grilled, baked or

broiledbroiled Avoid cheese or cream saucesAvoid cheese or cream sauces ShareShare

Tips for Fast FoodTips for Fast Food

Order a kid’s mealOrder a kid’s meal Grilled sandwichGrilled sandwich Skip the cheese and mayoSkip the cheese and mayo Skip the fries, add fruit or saladSkip the fries, add fruit or salad Avoid regular soda, fruit punch or lemonadeAvoid regular soda, fruit punch or lemonade Use salad dressing sparingly – the big Use salad dressing sparingly – the big

packets of dressing is almost 3 servings packets of dressing is almost 3 servings compared to a bottle used at homecompared to a bottle used at home

Improving Physical Activity Improving Physical Activity

1 in 3 do not participate n a regular vigorous 1 in 3 do not participate n a regular vigorous activityactivity

Regular participate drops from 73 % of Regular participate drops from 73 % of freshman to 61 % of seniors.freshman to 61 % of seniors.

½ not enrolled in PE, 29 % attend daily PE½ not enrolled in PE, 29 % attend daily PE Contributed to the 100 % increase in Contributed to the 100 % increase in

childhood obesity since 1980childhood obesity since 1980

Manage weight, balance food Manage weight, balance food intake with exercise outputintake with exercise output

Evaluating Nutrition InformationEvaluating Nutrition Information

Who Who said it?said it? Motivation Motivation for the individual giving the for the individual giving the

informationinformation What What is said?is said?

Sources of Reliable Nutrition Sources of Reliable Nutrition EducationEducation

Reputable Scientific JournalsReputable Scientific Journals Reputable Scientific OrganizationsReputable Scientific Organizations Research/Public Information AgenciesResearch/Public Information Agencies Government AgenciesGovernment Agencies Registered DieticiansRegistered Dieticians People with advanced degrees in HUMAN People with advanced degrees in HUMAN

NUTRITION from a reputable universityNUTRITION from a reputable university

Serving Size QuizServing Size Quiz

What does a serving size look like?What does a serving size look like?

QUIZ: What Makes a Serving?QUIZ: What Makes a Serving?

A huge bag of Ruffles is helping you get A huge bag of Ruffles is helping you get through your science homework. You through your science homework. You polish off about ½ a bag or 50 chips. polish off about ½ a bag or 50 chips. How many servings of chips have you How many servings of chips have you just eaten?just eaten?

A.A. 11

B.B. 2 1/22 1/2

C.C. 55

The Answer: CThe Answer: C

An official serving of Ruffles is one ounce, An official serving of Ruffles is one ounce, which is about 10 chips. Half a bag is 5 which is about 10 chips. Half a bag is 5 servings.servings.


One serving of steak is about as big as:One serving of steak is about as big as:

A.A. A deck of cardsA deck of cards

B.B. A Howie Day CD A Howie Day CD

with casewith case

c.c. A paperback bookA paperback book

The Answer: AThe Answer: A

An official serving of steak is three ounces An official serving of steak is three ounces or about as big as a deck of cards. A or about as big as a deck of cards. A typical slab you would get at a steak typical slab you would get at a steak house would be five times that size.house would be five times that size.


According to the label on a package of According to the label on a package of Oreos, one serving has 100 calories and Oreos, one serving has 100 calories and five grams of fat. How many cookies are five grams of fat. How many cookies are

in a serving?in a serving?

A.A. 11

B.B. 22

C.C. 33

The Answer: BThe Answer: B

An official serving of Oreos is 2 cookies. An official serving of Oreos is 2 cookies. But who can stop at just 2?But who can stop at just 2?


The label on your favorite brand of The label on your favorite brand of ultrasinful ice cream says that one ultrasinful ice cream says that one serving has a killer 300 calories and 15 serving has a killer 300 calories and 15 grams of fat. How many scoops are in grams of fat. How many scoops are in one serving?one serving?

A.A. 33

B.B. 22

C.C. 11

Answer: CAnswer: C

One official serving is one scoop, just ½ a One official serving is one scoop, just ½ a cup.cup.


One “official” serving of french fries One “official” serving of french fries contains 3 ounces. How many servings contains 3 ounces. How many servings are in a McDonald’s Super Size french are in a McDonald’s Super Size french fries?fries?

A.A. 11

B.B. 22

C.C. 33

Answer: CAnswer: C

A Super Size order of french fries contains A Super Size order of french fries contains three official servings, adding up to 540 three official servings, adding up to 540 calories.calories.


A 7-Eleven Double Gulp contains how A 7-Eleven Double Gulp contains how many servings of soda?many servings of soda?

A.A. 22

B.B. 44

C.C. 88

Answer: CAnswer: C

A Double Gulp has eight servings, more A Double Gulp has eight servings, more than enough to quench the thirst of a large than enough to quench the thirst of a large family. A can of soda contains 1 ½ family. A can of soda contains 1 ½ servings.servings.

Be physically active each dayBe physically active each day

THE ENDTHE END

what are calories? way food scientists measure food energy kilocalorie – the amount of heat...

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