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Nutrition Labelling and Weight Maintenance

Learn about energy intake and output, weight maintenance strategies, nutrition label reading, and importance of balanced nutrition for overall health management.

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Nutrition Labelling and Weight Maintenance

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  1. Nutrition Labelling andWeight Maintenance

  2. Weight Maintenance • The balance of energy intake and energy output so that we are neither overweight nor underweight. Benefits： • Reduce the risk of developing a number of chronic diseases, such as diabetes and heart diseases

  3. Energy Intake and Energy Output • Energy intake – The energy we get from eating foods and drinks • Energy output – The energy required for body functions and physical activities

  4. The Relationship BetweenEnergy and Body Weight • Sources of energy: • 1 g fat = 9 kilocalories • 1 g protein = 4 kilocalories • 1 g carbohydrates = 4 kilocalories • *1 kilocalorie (kcal) = 1 Cal ≈ 4.2 kilojoules (kJ) • Unused energy will be stored as fat in the body

  5. Weight Reduction / Maintenance • Should not just focus on fat intake when thinking about weight reduction or maintenance • Reduce sugars intake as sugars being “empty-calorie”, i.e. providing energy but no other nutritional value. • For weight reduction or maintenance, most important is: • To reduce energy intake (i.e. cutting energy intake, not just cutting fat and sugars intake) • Increase the activity levels (e.g. exercise, sports)

  6. Weight Maintenance and Nutrition Labelling • Using nutrition label can help us to find out and calculate energy intake

  7. Read and Use Nutrition Labels

  8. Examples of Recommended Format of Nutrition Label 1 7 Tabular format

  9. Examples of Recommended Format of Nutrition Label Linear format (for small packages with total surface area of less than 200 cm2)

  10. Required Nutrients on Nutrition Labels • 1+7 (energy plus seven nutrients specified for labelling) – i.e. energy,protein, total fat, saturated fat, trans fat, carbohydrates, sugars and sodium. • Nutrient(s) involved in nutrition claim(s) (when the nutrition claim is on any type of fat, the amount of cholesterol must be declared as well). • For other nutrients, declaration is voluntary

  11. Making Use of Nutrition Label Consumers can: • Compare the nutritional content among different foods for a healthier choice, e.g. choose food that is lower in fat, sodium (or salt) and sugars • Understand the nutritional content of food and estimate their contribution to the overall diet • To meet individual’s dietary needs

  12. Three Simple Steps toRead Nutrition Label

  13. Three Simple Steps toRead Nutrition Label Step 1 • Take note of the reference amount of food being used in the nutrition label Step2 • Read the energy and nutrient content together with the reference amount Step3 • Refer to the percentage Nutrient Reference Value (%NRV), if available, to see if the food contains a lot or a little of energy or a nutrient in the food

  14. Step 1: Take note of the reference amount offood being used in the nutrition label • Expressed as per 100 g (or per 100 mL) of food

  15. Step 1: Take note of the reference amount offood being used in the nutrition label • Expressed as per serving (the serving size (in g or mL) and the no. of servings must be specified on the package)

  16. Step 1: Take note of the reference amount offood being used in the nutrition label • Expressed as per package (if the package contains only a single serving)

  17. Step 2: Read the energy and nutrient content together with the reference amount • Use nutrition label to compare between products • Use nutrition label to calculate the amount of energy and nutrients you get from food

  18. Step 2A: Use nutrition label tocompare between products (Partial) Nutrition label of Brand A biscuit (Partial) Nutrition label of Brand C biscuit • Products with nutritional content expresssed in the SAME reference amount If reference amount is the SAME, you CAN COMPARE between the products DIRECTLY

  19. Step 2A: Use nutrition label tocompare between products (Partial) Nutrition label of Brand A biscuit (Partial) Nutrition label of Brand D biscuit • Products with nutritional content expresssed in DIFFERENT reference amounts If reference amounts are DIFFERENT, you CANNOT COMPARE between the products DIRECTLY

  20. Step 2A: Use nutrition label tocompare between products • Products with nutritional content expresssed in DIFFERENT reference amounts

  21. Step 2B:Use nutrition label to calculate the amount of energy and nutrients you get from food • The more you eat, the more you get • If you eat 1 serving of biscuit • Get 8 g of fat, 3.5 g of saturated fat • If you eat 2 servings of biscuit • Get 16 g of fat, 7 g of saturated fat

  22. Step 2B:Use nutrition label to calculate the amount of energy and nutrients you get from food • Energy and nutrient content expressed as per 100 g/mL

  23. Step 3: Refer to the percentage Nutrient Reference Value (%NRV), if available, to see if the food contains a lot or a little of energy or a nutrient in the food • %NRV is usually on a scale from 0% to 100%.

  24. Step 3: Refer to the percentage Nutrient Reference Value (%NRV), if available, to see if the food contains a lot or a little of energy or a nutrient in the food • For nutrients that needed to limit their intake • E.g. total fat, saturated fat, sodium and sugars • Look for foods that have lower %NRV • Get enough of nutrients that are good for health • E.g. dietary fibre • Look for foods that have higher %NRV

  25. Use Nutrition Label to Choose Healthy Food

  26. Principles of Healthy Eating • Choose a variety of food and eat cereals as the largest portion of food in every meal. • Eat a lot of vegetables and fruit. • Reduce the consumption of foodstuffs with high salt, fat and sugar content as well as those which are preserved. • A daily fluid intake of 6 to 8 glasses (including clear soup, fruit juice and tea). • Take meals regularly and in adequate amounts. (Source of information: Department of Health)

  27. Nutrition Labelling is a Useful Tool for Practising Healthy Eating • Nutrition label and nutrition claim can help consumers choose healthier food in accordance with healthy eating principles and the Food Pyramid, e.g. • Choose biscuits lower in fat and sodium (or salt) • Choose dairy products lower in fat • Choose beverages lower in sugars

  28. How to Choose Prepackaged Foods Lower in Energy, Fat and Sugars

  29. Choosing Prepackaged Foods Lower in Energy, Fat and Sugars • Cut down on foods that are high in energy, fat and/or sugars • Look for a lower fat version of a food item • Fat provides the largest amount of energy amongst all nutrients, cutting one gram of fat intake means subtracting 9 kcal from a diet. • Reduce sugars intake as sugars being “empty-calorie”, i.e. providing energy but no other nutritional value.

  30. Choosing Prepackaged Foods Lower in Energy, Fat and Sugars • Take note of relevant nutrition claim as a quick screening tool; and • Take three simple steps to read nutrition label

  31. Choosing Prepackaged Foods Lower in Energy, Fat and Sugars • Focus more on energy claims as claims on fat and/or sugars may not be good indicators of the energy content of the products • Nutrition claim only gives a rough idea about the content of a particular nutrient, one should not make a food choice solely on the basis of a nutrition claim. In order to eat healthily, we should take note of other nutrients as well. For example, when buying a product with a “low sugars” claim, one should take note of the content of fat and other nutrients.

  32. Choosing Prepackaged Foods Lower in Energy, Fat and Sugars Nutrient content claims in relation to energy, fat and sugars are classified into “Free” and “Low” claims. Specific Conditions of Nutrient Content Claims -

  33. Choosing Prepackaged Foods Lower in Energy, Fat and Sugars Three Simple Steps to Read Nutrition Label Step 1 • Take note of the reference amount of food being used in the nutrition label Step 2 • Read and compare the nutritional content Step 3 • Refer to the percentage Nutrient Reference Value (%NRV) (If available)

  34. Choosing Prepackaged Foods Lower in Energy, Fat and Sugars (Example 1) Milk Beverage A Milk Beverage B

  35. Choosing Prepackaged Foods Lower in Energy, Fat and Sugars (Example 2) Corn Flakes D Corn Flakes C

  36. Choosing Prepackaged Foods Lower in Energy, Fat and Sugars (Example 3) Soup E Soup F

  37. ENDS

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