what 's in a nutrition label?. 1) serving size first place you look standardized to make it...
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![Page 1: What 's in a Nutrition Label?. 1) Serving Size First place you look Standardized to make it easier to compare – Cups, pieces, grams, etc Pay Attention](https://reader035.vdocuments.site/reader035/viewer/2022070305/55157fa6550346a1418b55ac/html5/thumbnails/1.jpg)
What 's in a Nutrition Label?
![Page 2: What 's in a Nutrition Label?. 1) Serving Size First place you look Standardized to make it easier to compare – Cups, pieces, grams, etc Pay Attention](https://reader035.vdocuments.site/reader035/viewer/2022070305/55157fa6550346a1418b55ac/html5/thumbnails/2.jpg)
![Page 3: What 's in a Nutrition Label?. 1) Serving Size First place you look Standardized to make it easier to compare – Cups, pieces, grams, etc Pay Attention](https://reader035.vdocuments.site/reader035/viewer/2022070305/55157fa6550346a1418b55ac/html5/thumbnails/3.jpg)
1) Serving Size
• First place you look• Standardized to make it easier to compare– Cups, pieces, grams, etc
• Pay Attention to Serving Size– It determines how many calories, fats, protein, etc
that you consume
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2) Calories (and Calories from Fat)
• Provides a measure of how much energy you get per serving
• Help you manage your weight• Based on 2,000 calorie diet• Do you count your daily calories?• Too many calories consumed= chubster!– 400+ considered high
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3) & 4) The Nutrients: How Much?Limit These Nutrients:• Americans generally eat too
many of these…• Eating too much can increase
chronic diseases like heart disease, cancers, blood pressure
Get Enough of These:• Fiber- keeps you regular (not
coffee)• Calcium- reduces risk of
osteoporosis• Fruits and Veggies- improve
health and help reduce risk of some diseases and conditions
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What’s with the %?
• Daily Value (DV)– Recommended amount to consume in a day
• Based around a 2,000 calorie diet• 20% or more is high• 5% or less is considered low
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Vitamins
• Vitamins- class of nutrients that contain carbon and are needed to maintain health and allow growth.
• Classified in 2 groups– Dissolve in fat– Dissolve in water
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Fat Soluble Vitamins
• Fat-soluble vitamins– A, D, E, K
• Examples of foods?– A- milk, yellow & orange fruits, veggies– D- fish oils, liver, egg yolk, sunlight– E- beans, peas, nuts, whole grains, dark-green
veggies– K-spinach, kale, broccoli, produced in intestine
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Water-Soluble Vitamins
• Water-Soluble Vitamins– C, B1, B2, B3
• Examples of foods? – C- citrus fruits, strawberries, peppers,
green veggies– B1- pork, liver, beans, cereals– B2- milk, meat, eggs, whole grains,
green leafy veggies, enriched breads & cereals, pasta
– B3- meat, liver, fish, peas & beans
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Minerals
• More than 20 minerals are essential in small amounts
• Class of nutrients that are chemical elements for processes such as bone formation
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Examples of Minerals
• Calcium- milk, dairy, tofu, green leafy veggies– Develop & maintain bones, teeth, blood clotting– Recommended daily intake is 1,300 milligrams
• 1 cup milk (8 fl oz) = 300 milligrams
• Iron- red meat, whole & enriched grains, dark green veggies, peas, beans, eggs– Production of hemoglobin
• Sodium- table salt, meats (ham), processed foods, soy sauce– Regulation of water balance in cells/tissue
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Examples Minerals
• Magnesium- milk, dairy products, green leafy veggies– Bone growth, metabolism, & muscle contraction
• Potassium- meat, poultry, fish, bananas, oranges, dried fruits, green leafy veggies, peas, beans– Maintains fluid balance, transmits nerve impulses, &
muscle contraction
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No Taste, No Color, No Calories• Water!!!•60% of your body is water
•Necessary for almost every function
that keeps you alive
•3 Reasons Why Important
1. Transports nutrients & oxygen
through body and gets rid of wastes
2. Provides proper environment for the
body’s chemical reactions to occur
3. Regulates body temperature
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How much Water?
• 8 glasses a day!• Can come from food
– 80-90% of weight of most fruit & veggies• Caffeine- poor water sources
– Caffeine increases amount of water in urine
Dehydration:• Body loses more water than taken in• Exercising in hot weather- lose up to a quart of water!• Symptoms: thirst, dark urine, nausea, confusion, disorientation• Misconception- weight lost through dehydration is NOT fat loss
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Lets Take a Look at some Labels
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Rate the Breakfast Food…
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Total Calories Total Fat Sat Fat Cholesterol Sodium Big Mac 540 29 10 75mg 1,040 mg
Grilled Chicken 530 17 6 95mg 1,410 mgClub
Large Fries 500 25 4 0 350mg
Med Fries 380 19 3 0 270mg
Totals for one Day 2,000 65 20 300mg 2400mg
3,500 calories = 1 pound
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Deceptive Food Labels?
• http://www.cbsnews.com/stories/2009/09/06/eveningnews/main5291352.shtml