upcoming way of life events
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Upcoming way of life events. February 26 th 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!. - PowerPoint PPT PresentationTRANSCRIPT
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?