Post on 15-Dec-2015
Nutrition 2013
• Digestive System 101• MyPlate.gov• Food Sources• Reading Food Labels• Portion Distortion/Energy Balance• Food Journals- (record 1 week)• Diet Analysis
Calorie content ???•1) One plain bagel
•2) 1 cup of chocolate milk
•3) 1 slice of apple pie
•4) 1 cup cooked spaghetti
•5) 1 stalk of celery
•6) 1 can of regular coke
•7) 1 quarter-pound hamburger with cheese
•8)1 pear
•A) 150 calories
•B) 180 calories
•C) 210
•D) 155
•E) 5
•F) 520
•G) 100
•H) 405
How did you do???
•1 plain bagel – 180 (B)
•1 cup of chocolate milk – 210 (C)
•1 slice of apple pie – 405 (H)
•1 cup cooked spaghetti – 155 (D)
•1 stalk of celery – 5 (E)
•1 can of regular coke - 150 (A)
•1 qtr.-pound hamburger with cheese – 520 (F)
•1 pear - 100 (G)
1998
Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1998, 2006
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
2006
1990
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/
History of the Label
•Nutrition labeling for consumers has been around since the 70’s
•It was only in 1994 that the USDA & FDA made labeling the law!
Importance to You
•You're a Consumer who must be able to make wise decisions and discern between facts and gimmicks! (low fat)
•Its your $$$ spend it wisely!
The 4 Simplified Parts
Part 2
Calories & Nutrients
Related to Chronic
Disease
Limit Intake of These•High Calories
•High Cal from Fat
•Saturated Fat
•Cholesterol
The 4 Simplified Parts
Part 3
Nutrients we need to
stay healthy
Increase Intake of These
•Fiber
•Vitamin A
•Vitamin C
•Calcium
• Iron
The 4 Simplified Parts
Part 4
Footnote
This is How We Get The
% Daily Values
Based on a 2000 Calorie
Diet
Let’s Be Realistic
•Unless you really
know your nutrition
and have a lot of time
to discern between
products, choosing
can be difficult!
A Realistic Approach
•Label Ease MethodoKISS PrincipleoWhen monitoring what you eat, just
take it one meal at a time. Don’t overwhelm yourself. Just think, “all I have to do is ensure I eat something healthy and fresh this ONE meal.” Then worry about the next meal when it comes.
oWhen preparing your meals for the week, stay simple. Pick your 5 favorite proteins and carbs, and then mix and match them to make meals. Make sure you include some fresh vegetables along the way.
Label Ease
•Raise a Finger if…
10% > Vitamin A
10% > Vitamin C
10% > Calcium (Ca)
10% > Iron (Fe)
10% or 5g > Protein
10% > Fiber