Can you make the best food choices?

Rachel Barkley, MS, RDN, LD

Clinical Associate Professor

Department of Dietetics and Nutrition

The University of Kansas Medical Center

Sponsored by A HEALTHY U

Topics discussed

How to evaluate Nutrition Facts labels to pick the most nutritious food and appropriate food portion

How to interpret information on food labels to decide whether or not to choose foods

Increase awareness of ways manufacturers mislead consumers about actual nutrient values of foods

Don’t let your food take you by surprise

Don’t let your food take you by surprise. Read the label!

https://youtu.be/rIeNUV6LtxA

Serving Size

Check serving size AND the number of servings in the food Serving sizes are in units like cups or pieces and followed

by the number of grams Size of serving affects the number of calories AND

nutrients See if serving size is based on the prepared or unprepared

food Oatmeal, rice, pasta and other foods may indicate dry or

uncooked measure with or without the prepared serving size.

Pay attention to how many servings of the food you plan to consume If you eat more than one serving of the food, you need to

multiply the calories and nutrient values

Macaroni and cheese example 1 package makes 2 cups Serving size is 1 cup prepared 2 servings in 1 package Calories per serving is 310 If you eat 2 cups - calories increase to 620 If you eat ½ cup - calories decrease to 155 The same applies to the other nutrients in the food Be aware of stated serving size AND what amount

you actually plan to eat Serving sizes are NOT standardized

Calories and calories from fat

Many in the US consume too many calories and too much fat

Important to check calories and calories from fat Rule for calories per serving of food

40 calories is low 100 calories is moderate 400 calories or more is high

Nutrition Facts guide based on 2,000 calories per day Less calories if trying to lose weight or are

inactive

Nutrients to limit

Nutrients listed first are ones that many in the US consume plenty of and many need to reduce

Eating too much of the nutrients may increase risk of heart disease, some cancers, and high blood pressure

Total fat Saturated fat Trans fat Sodium

The 2015 Dietary Guidelines for Americans recommends relaxing dietary cholesterol limits

More about nutrients to limit

Fat recommended ranges: 20–35% for calories from fat or about 44 to 78 grams if eating 2000 calories per day

If goal is 30% calories from fat, this is about 65 grams per day if eating 2000 calories

Saturated fat below 10% daily calories from saturated fat or about 20 grams per day if eating 2000 calories

Sodium 2300 mg per day is the 2015 Dietary Guidelines for Americans recommendation; this is LESS than what is listed on food labels

Choose foods with less than 20% Daily Value per serving for these nutrients

Check the label for nutrients most of us need to eat more of

Vitamins A, C, D, E, K Folate Calcium Magnesium Fiber

Iron for adolescent and premenopausal women

Check out the bottom on the label

% Daily Value on the label tell you how much of the nutrient is provided based on 2000 calories

Dietary fiber 25 grams listed 1 serving of Cheerios provides 11% Daily Value Equals about 3 grams of dietary fiber

Using % Daily Value (DV)

To compare foods to see which is higher or lower in nutrients: Make sure serving sizes are similar when comparing

foods Trade off foods by using facts from the % Daily Value Eat a breakfast sandwich with 36% DV for fat; choose

foods rest of day so you do not exceed the fat allowance

Nutrients without % Daily Value

Trans fat: No reference value and current advice is to consume NO trans fats

Protein: Only if claim is made about protein like “high in protein,” then must list % Daily Value

Sugars: No reference value, but 2015 Dietary Guidelines for Americans recommends less than 10% calories from added sugars or less than 50 grams daily if 2000 calories consumed

Comparing 2% Milk to Nonfat Milk

Carbohydrate counting

People with diabetes may count carbohydrate to help control blood glucose

With carb counting 1 portion = 15 grams Look at total carbohydrate value on the

label for the stated serving of food Divide the value by 15 to determine the

number of carb portions the food provides Example: 31 grams divided by 15 grams = 2 carb

portions DO NOT use sugars only as all carbs are counted If eating more than one serving, carb portions increase

Ingredient list

Each ingredient in food is listed in descending order of content based on weight

Located below Nutrition Facts Useful to check for items you

want to avoid

Food allergen labeling

Packaged foods regulated by FDA

Major food allergens covered include 8 foods: milk, egg, fish, Crustacean shellfish, tree nuts, wheat, peanuts, soybeans

Must state on package

Organic and natural food labeling

USDA sets standards for organic labeling 100% Organic: All ingredients must be certified

organic, all processing aids must be organic, product labels must state name of the certifying agent on the information panel

Many levels of organic definitions See references and resources to get details

No definition of “Natural,” so label may say a food is natural as this is not regulated

Usually the food does not contain added color, artificial flavors, or synthetic substances

Gluten-free labeling

People with Celiac Disease need to avoid gluten as their immune system reacts to gluten and damages the small intestine

Gluten naturally occurs in wheat, rye, barley and crossbreeds of the grains

In 2003 FDA required that food must be free of gluten or by nature free of gluten to be labeled “gluten-free”

Foods that are naturally free of gluten like fruits, vegetables, and eggs do not have to list this on packages

Many products are placing the gluten-free statement on labels to gain more sales

Health claims on food labels Describe a relationship between a food substance and

reduced risk of a disease or health-related condition that Food and Drug Administration approves Example: “Cheerios can help lower cholesterol as part of a

heart healthy diet” – based on reduced risk of heart disease associated with soluble fiber

Nutrient content claims describe the level of nutrient in the food using free, high and low or compare the level of a nutrient in a food to another food using more, reduced or light Example: “Fat free” and “Light” Hidden Valley Ranch dressings

compare calories and fat to “Original” Ranch dressing

Structure/function claims explain the role of a nutrient or dietary ingredient in the normal structure or function of the human body Example: “Calcium builds strong bones”

When to buy organic foods

Different reasons for choosing organic foods Environmental Health

Organic foods may or not may be more expensive Consumer Reports video and article on when to buy

organic foods, March 2015 http

://www.consumerreports.org/cro/video-hub/4119963227001/

http://www.consumerreports.org/cro/news/2015/03/cost-of-organic-food/index.htm

Genetically engineered plants

Food manufacturers in US are not required to state whether a food was produced using genetic engineering

May indicate this through voluntary labeling FDA provides draft guidance to industry regarding

labeling of such foods

Misleading labels Shrinking the serving size to make the food appear

healthier Not stating the nutrition content of whole package of

food when normally people likely eat the whole package Promoting nutrients added to unhealthy product to

market as “healthy” like extra protein, fiber, calcium, etc., added to highly processed foods

Be aware of tactics used by food industry to get you to buy foods so you can make better choices

FDA sends front of package violations warning letters to many food companies http://

www.fda.gov/Food/ComplianceEnforcement/WarningLetters/ucm202784.htm

Calorie labeling on restaurant menus We eat about 1/3 calories per day away from home. New FDA regulations require calorie information on restaurant

menus and menu boards. Consistent labeling nationwide Required by December 2015 in restaurants that are part of a chain

of 20 or more locations Calories listed clearly on menus and menu boards next to name or

price of food or beverage For buffets or salad bars, calories are listed on signs near the

foods. Calorie information is not required for daily specials, condiments,

custom orders or temporary seasonal items. Written information on menu items including total fat, calories

from fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, dietary fiber, sugars, and protein are also required.

Best food choices

Produce and many unprocessed foods are NOT labeled with Nutrition Facts information

Eat more fresh vegetables and fruit as we know they provide vitamins, minerals, phytochemicals, fiber, and water with little calories, sugar, fat, and sodium

When choosing processed foods, pick ones that contain ingredients you are familiar with and few in number

Read the Nutrition Fact label to gather serving size, calories, fat, sodium, and other items you are concerned about

Take away message

“Eat food. Mostly plants. Not too much.”Advice from Michael Pollan in the book “In

Defense of Food: An Eater’s Manifesto”

July A Healthy U events

Wellness Wednesdays classes

• July 1: Strength 'n Stretch with Amber, Beller Conference Center

• July 8: Zumba with Lydia, 4016 Varnes.

• July 15: Yoga Basics with Amber, Francisco Lounge

• July 22: Strength 'n Stretch with Amber, Public Safety Room 135A in Support Services

• July 29: GT45 with Kyle, Kirmayer Fitness Center

• Note: Each exercise class in July will count as an event.

For more information or to register, go to bit.ly/AHU_summer_events.

References How to Understand and Use the Nutrition Facts Label

http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm#see1

Scientific Report of the 2015 Dietary Guidelines Advisory Committee, Executive Summary http://www.health.gov/dietaryguidelines/2015-scientific-report/02-executive-summary.asp

Labeling Organic Products http://www.ams.usda.gov/AMSv1.0/getfile?dDocName=STELDEV3004446&acct=nopgeninfo

FDA to Food Companies: This Time, Zero Means Zero Trans Fat. National Public Radio June 15, 2015 http://www.npr.org/sections/thesalt/2015/06/16/414906829/fda-to-food-companies-this-time-zero-means-zero-trans-fats?sc=ipad&f=1001

References

A Glimpse at “Gluten-Free” Food Labeling http://www.fda.gov/forconsumers/consumerupdates/ucm265212.htm

FDA Facts: Food from Genetically Engineered Plants http://www.fda.gov/downloads/food/populartopics/ucm385844.pdf

Front-of-Package Labeling Initiative http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm202726.htm

In Defense of Food: An Eater’s Manifesto by Michael Pollan, The Penguin Press, 2008

Salt, Sugar, Fat by Michael Moss, Random House, 2014