Gut Buster Challenge-3 “The gift for you!”

Gut Buster Challenge-3“The gift for you!” WELCOME!!!! GBC-3 Food Labels and Portion Control Presenter: Kevin Burns Personal Trainer

Gut Buster Challenge-3“The gift for you!” The information contained in this presentation is NOT to be taken as a diet plan or instruction as to your daily intake of food and beverage. This information should be taken only as that, information. This presentation has not been reviewed by any practicing medical/health care professional. If, at any time, you have any personal questions about daily intake, regimented diet plan, calorie intake, or anything diet related you should seek the assistance of a trained professional.

Gut Buster Challenge-3“The gift for you!”

Gut Buster Challenge-3“The gift for you!” Nutrition Labeling & Education Act (NLEA) of 1990 • Required nutrition labeling for most foods by 1994 – Exceptions: meat, poultry, seafood, bulk foods, deli items • Authorized use of nutrient content claims and FDA approved health claims. • Purpose: – to make it easier for consumers to plan healthy diets. • FDA rule on trans fats (2003): – Required trans fat labeling on January 1, 2006

Gut Buster Challenge-3“The gift for you!” Trends in Food Label Use: 1994 1995 2002 To help in meal planning 34% 36% 32% To see if food is high/low in fat, 77% 83% 67% calories, salt, etc. To figure out how much to eat. 34% 40% 35% Number who read the food label 70% 69% 69% often or sometimes?

Gut Buster Challenge-3“The gift for you!” Serving Size: First thing to look at All information below is accurate using this number. This is how many servings are in the entire package/product. If you consume the entire package, the nutritional information must be multiplied by this number.

Nutrition FactsServing Size: 20 oz Nutrition FactsServing Size: 20 oz Gut Buster Challenge-3“The gift for you!” Thirsty?? Coke Label Serving Size Actual Size Serving Size 8 oz 20 oz (2.5 servings per container) Sugar Almost 7 tsp 16 tsp Carbohydrate 27 67.5 Calories 100 250

Gut Buster Challenge-3“The gift for you!” Calories • Number of servings eaten determines actual number of calories General Guide to Calories – 40 Calories is low – 100 Calories is moderate – 400 Calories or more is high Meals and main dishes: < 120 calories per 100 grams

Gut Buster Challenge-3“The gift for you!” Fat/Cholesterol • Type and amount of fat important • Goals: – 25-35% of total calories from fat – < 7% of total calories from saturated fat – Limit trans fats (< 1%) – < 300 mg cholesterol • < 200 mg if LDL-cholesterol is > 100 mg/dl Palm Oil It does not have to undergo hydrogenation, hence does not contain undesirable trans fatty acids.

Gut Buster Challenge-3“The gift for you!” • Labels • Fat/Cholesterol • • Trans fats-Worst Kind!!! • – Not required if total fat is < 0.5 g per serving • – If < 0.5 g per serving, can list as 0 g • • Cannot make a cholesterol claim if food has • 2 g saturated fat per serving • • Goals per 100 grams of product • – < 3 g total fat and < 30% calories from fat • – < 1 g saturated fat and < 10% calories from sat fat • – < 20 mg cholesterol

Gut Buster Challenge-3“The gift for you!” Label Reading- Fat

Gut Buster Challenge-3“The gift for you!” Comparison of Butter/Margarines (1 Tbsp)

Gut Buster Challenge-3“The gift for you!” Sodium High sodium diet linked to high blood pressure • Recommendations (American Heart Association) < 2300 mg (most adults) < 1500 mg (middle age, older adults, African Americans and those with hypertension) • Goals: <200 mg for every 100 calories Low sodium labeling: < 140 mg per 100 grams of food

Gut Buster Challenge-3“The gift for you!” Total Carbohydrates • Combination of: – Dietary Fiber (Soluble and Insoluble) – Sugars (naturally occurring and added) – Sugar Alcohols – Other Carbohydrate (difference between total carbohydrate and sum total of dietary fiber, sugars, sugar alcohol if declared)

Gut Buster Challenge-3“The gift for you!” Label Reading - Carbohydrates

Gut Buster Challenge-3“The gift for you!” • Fiber • • High fiber diet linked to decreased risk of • diabetes, heart disease and cancer, relief from • constipation, weight control • Good source: 3 or more grams per serving • • 2 Types- • – Soluble (cholesterol lowering) • • Beans, oatmeal, barley, broccoli, citrus fruits, oat bran • – Insoluble (helps with constipation) • • Fruit, vegetable skins, outer coating of wheat kernels

Gut Buster Challenge-3“The gift for you!” Getting the Recommended Fiber • Choose: – 5 or more servings of fruits and veggies daily – More dried beans, peas, and legumes – Breads, crackers, cereals with • 3 or more grams of fiber per serving AND • “whole wheat” or “whole grain” as first ingredient.

Gut Buster Challenge-3“The gift for you!” Whole Grains • Foods made from the entire grain seed, consisting of bran, germ and endosperm • Provides vitamin E, B-vitamins, magnesium, iron, selenium and some fiber. • Doesn’t always = high fiber • Sources – “Whole” wheat, rye, cornmeal, barley – Bulgur (cracked wheat), buckwheat, oatmeal – Corn (popcorn), brown and wild rice – Amaranth, millet, quinoa, sorghum

Gut Buster Challenge-3“The gift for you!” Whole Grains • FDA has not defined any claims re: whole grains – Whole grain doesn’t always equal 100% whole grain – Whole grain doesn’t always = high fiber • Can label: – How much whole grains are in their products (10 g of whole grains or 100% whole grain) – Health claim re: whole grains and heart disease. • must have all portions of grain kernel • 51% of whole-grain ingredients by weight • meet fat, sat fat and cholesterol restrictions

Gut Buster Challenge-3“The gift for you!” Sugars • Includes naturally occurring and added sugars • Best to look at total carbohydrate and use common sense • Labeling – “No Added Sugars” and “Without Added Sugars” are allowed if no sugar or sugar-containing ingredient is added during processing – “Unsweetened” and “No Added Sweetener” remain as factual statements – Does not include sugar alcohols

Gut Buster Challenge-3“The gift for you!” Ingredient List • Items are listed in descending order by weight • Other words for fat: – oil, hydrogenated, shortening • Other words for sugar: – sucrose, fructose, lactose, dextrose, honey, juice concentrate, corn syrup, molasses – Any sugar alcohol

Gut Buster Challenge-3“The gift for you!” % Daily Value • Based on 2000 calorie diet. – Should total 100% for the day • No value for trans fat, sugars or protein • General rule: – > 20% DV is high – 10-19% if good source – < 5% DV is low • Helpful for sodium, cholesterol, vitamin/minerals

Gut Buster Challenge-3“The gift for you!” Excess Calories? Excess Sugar? Excess Carbs? Excess Fat? Excess Sodium? Saturated Fat? Excess Cholesterol? THEY ALL LEAD TO OBESITY, HEALTH COMPLICATIONS, AND INCREASED MORTALITY RATE

Gut Buster Challenge-3“The gift for you!” To Success

Gut Buster Challenge-3“The gift for you!” MODERATION

Gut Buster Challenge-3“The gift for you!” Questions and Answer time!! RAISE YOUR HAND

Gut Buster Challenge-3 “The gift for you!”