Food Choices and Healthy Eating

1. Food Choices and Healthy Eating HFN2O1

2. The Basics: “AMOUNT OF FOOD” • Use nutrition facts table on pre-packaged foods to make healthier food choices WHAT IS THE AMOUNT OF FOOD? • All the information in the Nutritional Facts table is based on an amount of food • It deals with the SERVING SIZE

3. DID YOU KNOW… • The amount of food must be in grams (g) or millilitres (mL). • When listed in grams, it must also include a familiar household unit, such as; 1. A phrase: one slice, one egg, two cookies 2. A simple measure: 1/2 cup, 1 tbsp 3. a fraction of the food: 1/4 of pizza, ½ Naan bread, 1/6 quiche

5. Why use the amount of food? • To know the amount of food that the calories and nutrients in the nutritional facts is based on • To compare this amount to the amount of food you actually eat • To plan healthy meals in accordance with the Canada Food Guide

6. For example • Its breakfast time. You choose to have cereal this morning but you are watching your intake of sodium (salt) • The amount of food in the nutrition table is ½ cup • The % DV (daily value) for sodium for this amount is 7% • You decide to have 1 cup of cereal (multiply by 2=14%) • Even the trick for subtracting protein from carb intake on labels helps with those watching their caloric/carb/protein intake

7. Remember… • 5% DV or less is a little and 15% DV or more is a lot for any nutrient

8. Why use the amount of food? • The amount of food can also be used to compare food products and make a healthier choice. • Always compare the amount of food by weight or volume (g or mL) • This way your are certain that you are comparing similar amounts of food

9. For example

10. For example • The amount of food for product A is 9 crackers and weighs 23g • The amount of food for Product B is 4 crackers and weighs 20 g • Very comparable • BUT IS ONE BETTER THAN THE OTHER? • Why? Discuss your reasoning with a partner

11. THE % DAILY VALUE (DV) • The % DV can help you make informed food choices. Look for it in the Nutrition Facts table on food packages • If provides a quick overview of the nutrient profile of a food • As a rule of thumb, remember the following numbers:

12. THE % DAILY VALUE (DV) • This applies to all nutrients

13. THE % DAILY VALUE (DV) • You can use the % DV to compare two different food products and make a better choice for you • Or you can use the % DV to choose products that are higher in the nutrients you want more of and lower in the nutrients you want less of

14. THE % DAILY VALUE (DV) Want more of…. • calcium • Iron • Fibre • Vitamin A • Vitamin C Want less of…. • Fat • Saturated and trans fats • Sodium

15. THE % DAILY VALUE (DV) Cereal A Cereal B

16. THE % DAILY VALUE (DV) Cereal A • Has a lot of fibre • 28% of DV Cereal B • Has a little fibre • 4% of DV If fibre is a nutrient you want to increase, PRODUCT A is a better choice for you.

17. CALORIES WHAT ARE CALORIES? • Are the amount of energy in food. Nutrients that provide calories are carbohydrates, fat and protein • Your body uses the energy from calories to do all of your daily activities-walking, talking, sleeping etc. • We need to eat food to replenish the calories that we use

18. CALORIES • If you eat more calories than you need over time, you may gain weight Where can you find calories? • In food and drinks that contain carbohydrates, protein and/or fat.

19. How can you make a healthier choice? • The calories in the nutrition facts table are based on an amount of food • If you eat more than the amount of food, your caloric intake will be higher than the value listed • If you eat less, your caloric intake will be lower than the value listed.

20. Female calories per day

21. Males Calories per day

22. CHOLESTEROL-what is it? • Cholesterol is a type of fat made by the body. It is also found in some foods. • Foods that are high in saturated and trans fats may increase your blood cholesterol level. This increases your risk of developing heart disease. Foods that are high in cholesterol may also increase your blood cholesterol level.

23. Did you know…. Cholesterol only comes from animal-based foods, such as cheese, eggs and meat. It is not found in plant-based foods, such as fruit, grains and vegetables.

24. CHOLESTEROL Where can you find it? • Dairy products such as cheese and ice cream • Egg yolks • Fish and seafood such as sardines and shrimp • Meat such as beef, lamb, liver, pork, poultry, veal

25. CHOLESTEROL How can you make a healthier choice? • Reduce amount of saturated and trans fats • Use the % DV in the nutrition facts table • 5% of DV of less is little and 15% DV is a lot

26. CHOLESTEROL Helpful hints: • Nutritional facts table to choose and compare foods • Choose foods that are lower in saturated and trans fats • Go meatless once or twice a week • Try lentils, kidney beans, soy burgers or chick peas

27. CHOLESTEROL • Buy lean cuts of meat, skinless poultry and fish • Mix whole eggs with egg whites • Choose skin, 1% of 2% milk instead of whole milk • Use oils or soft margarine instead of butter

28. How is the % DV for cholesterol calculated • When there is a % DV for cholesterol, the DV used in nutrition labeling is based on 300mg of cholesterol for a reference diet

29. SODIUM • Learn to make healthier food choices by using the Nutrition Facts table on prepackaged foods. Sodium is found in the Nutrition Facts table. • Sodium is a mineral that is found in food and in table salt. Most of the sodium found in the Canadian diet is added to foods during processing.

30. SODIUM • The body needs some sodium to stay healthy. Too much sodium may lead to high blood pressure, which is a major risk factor for developing: • Stroke • Heart disease • Kidney disease • Too much sodium may also be a risk factor for stomach cancer.

31. Did you know… • Most Canadians don't realize that they are eating more sodium than they should - about 3400 mg of sodium per day. This is more than double the amount of sodium they need. • Canadian adults need 1500 mg of sodium per day and should not consume more than 2300 mg of sodium per day

32. Where can I find sodium? • Sodium is added to many foods. It adds flavour and is also used as a preservative

33. Sodium can be found in: • Baked goods such as bread, cake, cookies, crackers, pastries • Canned foods such as beans, fish, sauces, soup • Cereals • Cheese • Condiments like olives and pickles • Frozen mixed dishes • Processed meats such as deli meats, hotdogs, sausages • Salty snacks such as chips, nuts, popcorn, pretzels • Sauces such as dips, gravy, ketchup, soy sauce, Worcestershire sauce

34. How can you make a healthier choice? • For a healthy diet, reduce the amount of sodium you eat. • Use the % Daily Value (% DV) in the Nutrition Facts table. • Remember: 5% DV or less is a little and 15% DV or more is a lot for all nutrients. • Sodium is a nutrient you may want less of.

35. Did you know? • Everyone can benefit from eating foods with less sodium. • A healthy diet containing foods high in potassium and low in sodium may reduce the risk of high blood pressure, a risk factor for stroke and heart disease.

36. INGREDIENT LIST • What is the ingredient list? • It is a list of all the ingredients in a food. The ingredients are listed in order of weight, from most to least. This means that the food contains more of the ingredients at the beginning of the list and less of the ingredients at the end of the list. Food companies have to put the ingredient list on packaged foods

37. INGREDIENT LIST • Example: Bran Cereal • Ingredients: Whole wheat, wheat bran, sugar/glucose-fructose, salt, malt (corn flour, malted barley), vitamins (thiamine hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pantothenate), minerals (iron, zinc oxide).

38. INGREDIENT LIST • Where is the ingredient list found? • The ingredient list may be found anywhere on the food label. However, most of the time, it is close to the Nutrition Facts table.

39. INGREDIENT LIST • How can you make a healthier choice? • The ingredient list can help you: • See if a food product has a specific ingredient. • Avoid certain ingredients in case of a food allergy or intolerance

40. INGREDIENT LIST • Helpful hints at the grocery store: • There may be some items on the ingredient list that you are not familiar with. Sometimes nutrients such as saturated and trans fats, sodium and sugar can appear on an ingredient list under many different names.

41. INGREDIENT LIST • Here is a list of some of the other names for saturated and trans fats, sodium and sugar. To make a healthier choice, look at both the ingredient list and the Nutrition Facts table.

42. INGREDIENT LIST • Saturated fat • Bacon • Beef fat • Butter • Chicken fat • Cocoa butter • Coconut or coconut oil • Hydrogenated fats and oils • Lard • Palm or palm kernel oil • Powdered whole milk solids • Shortening • Suet • Tallow • Trans fat • Hard margarine • Hydrogenated fats and oils • Partially hydrogenated fats and oils • Shortening

43. INGREDIENT LIST • Sodium • Baking powder • Baking soda • Brine • Celery salt • Disodium phosphate • Garlic salt • Monosodium glutamate (MSG) • Onion salt • Salt • Sodium alginate • Sodium benzoate • Sodium bisulfate • Sodium proprionate • Soy sauce • Sugars • Brown sugar • Cane juice extract • Corn syrup • Demerara or Turbinado sugar • Dextrose • Evaporated cane juice • Fructose • Galactose • Glucose • Glucose-fructose • High fructose corn syrup • Honey • Invert sugar • Lactose • Liquid sugar • Maltose • Molasses • Sucrose • Syrup

44. Consider this! • Why shop smart? • Video: Whole Food Shopping Tips https://www.youtube.com/watch?v=ouyt18queo8