note. lecture 20- 26 february 2015 reading food labels
TRANSCRIPT
![Page 1: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/1.jpg)
Note
![Page 2: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/2.jpg)
Lecture 20- 26 February 2015 Reading Food Labels
![Page 3: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/3.jpg)
Healthy choices
-choose whole grain and enriched grain products more often
-choose lower fat dairy products, leaner meats and foods prepared with little or no fat
-choosing foods containing less salt
![Page 4: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/4.jpg)
Where does one look on a food label for information on the above items?
-look on the ingredient list
-all packaged foods must list the ingredients used in the product
-ingredients are listed in the order of the
amount used
![Page 5: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/5.jpg)
Where does one look on a food label for information on the above items?
-the amount of the ingredient is based on weight and not volume
-for example in some cereals whole wheat is listed as the first ingredient
-this means that of all the ingredients listed, whole wheat is present in the largest amount
![Page 6: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/6.jpg)
Nutrition claims -a nutrition claim is used to highlight the key nutrition feature of the food -it is often put on front of the package in big bold type
![Page 7: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/7.jpg)
Nutrition claims
-there are federal government rules for use of nutrition claims using words like “source of” and “low” -for example with regard to fats and fibre the grams of each must be given on the package label. Details are usually given under nutrition information
![Page 8: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/8.jpg)
A closer look at nutrition information
-nutrients always listed in same order making it easier to compare among various food products -nutrition information always given for the product as sold-
![Page 9: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/9.jpg)
Nutrition information components -serving size in weight (grams) and volume (millilitres or portion of cup eg ½ cup) -energy is the calories per serving (Cal vs cal) or kilojoules /serving
![Page 10: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/10.jpg)
Nutrition information components
-fat-total amount
-may also include content of polyunsaturated fat, monounsaturated fat and saturated fat, trans fatty acids -for lower fat foods –look at total grams of fat
-carbohydrate includes content of
sugars, starch and fibre
![Page 11: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/11.jpg)
Nutrition information components
-sodium is the measure of the amount of salt in a food -percentage recommended daily intake – way in which vitamins and minerals are listed
![Page 12: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/12.jpg)
Using food labels to choose foods for healthy eating To choose whole grains and enriched products more often
-look at the ingredient listing -if whole wheat is not listed then one should look to see if the product is enriched
![Page 13: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/13.jpg)
Using food labels to choose foods for healthy eating To choose whole grains and enriched products more often
-enriched pasta is better than pasta that is not enriched -enriched means more vitamins and/or minerals
![Page 14: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/14.jpg)
Using food labels to choose foods for healthy eating To choose whole grains and enriched products more often
-pasta is enriched if it includes iron (listed as ferrous sulphate), niacin, riboflavin and
thiamine -whether the label says so or not- REMEMBER-that all white flour and foods made from flour like bread, cookies and muffins are enriched products because all flour in Canada must be enriched
![Page 15: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/15.jpg)
Using food labels to choose foods for healthy eating - To choose lower fat foods more often
-fat is found in a variety of foods
-butter, margarine, oils, milk products -meats, poultry and fish -snack foods and many convenience products
![Page 16: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/16.jpg)
Using food labels to choose foods for healthy eating - To choose lower fat foods more often
-the labels of many milk products help one choose lower fat products -many milk products are labelled with percentage butterfat(B.F.) -skim, 1 or 2 percent B.F. are best choices -compare labels and choose lower fat products including yoghurt and cheese more often
![Page 17: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/17.jpg)
Using food labels to choose foods for healthy eating -To choose lower fat foods more often
-also compare and choose lower fat mass (grams) per serving -healthy eating means one gets 30 % or less of calories from daily fat intake
-this works out to consuming between 60 and 105 grams of fat per day
![Page 18: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/18.jpg)
Using food labels to choose foods for healthy eating To choose lower fat foods more often
Caution about fat claims-cholesterol free or no cholesterol
does not mean that the food is low in fat
-only foods that come from animals contain cholesterol
-foods made from vegetable sources
such as vegetable oil can be very high in fat but contain no cholesterol
![Page 19: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/19.jpg)
Using food labels to choose foods for healthy eating To choose lower fat foods more often
-caution about “light or lite” claims
-read label to find out what is light about them
-consumers often think the terms, light or lite, mean lower in calories or fat -not necessarily so- foods may be light in texture or taste and not reduced in
calories or fat at all
![Page 20: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/20.jpg)
Using food labels to choose foods for healthy eating -to choose lower salt foods more often
-since salt is the major source of sodium in diet, one is advised to use less salt when preparing foods and to choose salty foods less often
-check labels and compare brands to
help lower the amount of salt one uses
-crackers and canned soups are just some of the products now being made with less salt
![Page 21: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/21.jpg)
Using food labels to choose foods for healthy eating -to choose lower salt foods more often
-look for a nutrition claim telling you the product contains less salt
-remember a product claim of 50 % less
salt means the product is lower in salt compared to the original cracker but
not necessarily low in salt- even a salt-reduced product can contain a lot of
salt and be high source of sodium
![Page 22: Note. Lecture 20- 26 February 2015 Reading Food Labels](https://reader035.vdocuments.net/reader035/viewer/2022062407/56649d8a5503460f94a6fdce/html5/thumbnails/22.jpg)
Using food labels to choose foods for healthy eating -to choose lower salt foods more often
-the explanation of what the claim means on the label- amount of sodium must be given-remember difference between salt and sodium -choosing a product that is lower in sodium than the original product is one of many steps to consuming less salt overall