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Week 3 of 8 – Part 1

Rev: July 8, 2017 Page 1 of 41

WEEK

WEEK 3 Eating right for your health

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Week 3: At a glance

1. Key Points

2. Deep Dive: Good fat, bad fat

3. Q&A: Knowing your fats

4. Appendix

a. Trans Fat

b. Importance of Omega 3 Fats

c. Quiz: Phase 1

d. Reading Labels

5. Things to Remember

Part 2: Healthy Kitchen Basics (separate PDF)



KEY POINTS

• Some fats are good, some fats are bad

• Know your sources

• Understand food product labels

• Set yourself up for success with a healthy kitchen





Q&A: Knowing your Fats

1. What are the vital roles of fat?

Maintains healthy skin and hair, insulating body organs against shock, maintain body

temperature and promoting healthy cell function

2. Fats also serve as energy stores for the body and necessary to digest, absorb, and

transport what fat soluble vitamins?

Vitamins A, D, E and K

3. How are fats an important dietary requirement?

Sources of essential fatty acids

4. What are the 4 classifications of fats?

Saturated, monounsaturated, polyunsaturated and transfats

5. Which fats are solid at room temperature?

Saturated

6. In what foods are saturated fats typically found?

Meats, dairy and processed foods

7. What is the suggested limit of saturated fats recommended by the AHA (American Heart

Association)?

7% which is @ 16 grams a day max

8. What does high levels of saturated fats cause?

Raises blood cholesterol which in turn increases your risk of heart disease and stroke.

9. Which fats are liquid at room temperature?

Unsaturated fats – monounsaturated and polyunsaturated

10. Where are unsaturated fats typically found?

Vegetable oils such as soybean, canola, and olive oil, but are also found in avocado and

nuts.

11. Both types of Unsaturated Fats have shown to have healthful benefits, what is the difference with regards to health? Both mono- and polyunsaturated can lower LDL (bad cholesterol) but while monounsaturated can maintain HDL (good cholesterol, but too much polyunsaturated can actually lower your HDL.

12. What are samples of polyunsaturated fats?

Safflower, sesame, corn, cottonseed and soybean oils

13. What are the unhealthiest damaging fats?

Transfats

14. What is the word used in ingredients listed that are transfats?

Hydrogenated

15. Why do manufacturers hydrogenate fats and use them?

Added to keep foods moist and to maintain their form



16. Why are Transfats so damaging to the body?

They lower HDL and contribute to heart disease and cardiovascular problems.

17. What is an essential nutrient?

A nutrient that can’t be produced in the body and need to be consumed in small

amounts.

18. Essential Fatty Acids (EFAs) are long-chain polyunsaturated fatty acids derived from

linolenic, linoleic and oleic acids. There are 2 families of EFAs what are they?

Omega-3 and Omega-6

19. So what is Omega-9 (derived from oleic acid)?

Necessary, but not essential, but the body MUST have Omega 3 & 6 in order to make it.

20. Where do you get Omega-3 (derived from linolenic acid)?

Seafood and flax seeds

21. Where do you get Omega-6 (derived from linoleic acid)?

Sunflower and safflower oil

22. What is the most widely available botanical source of Omega3 which also provides

Omega 6?

Flax seeds which has 3x Omega 3 to Omega 6

23. Omega 6 have cardiovascular benefits, but also support reproductive, immune and

nervous systems when in proper ratio to Omega 3, what is that ratio range?

Between 1:1 and 4:1

24. Why are EFAs needed?

To manufacture and repair cell membranes and expel harmful waste products

25. A primary function of EFAs is the production of prostaglandins which regulate what

body functions:

Heart rate, blood pressure, blood clotting, fertility, conception

26. Another function of EFAs is playing role in immune function by doing what?

Regulating inflammation and encouraging the body to fight infection.

27. Americans are deficient in Omega 3s ratio to Omega 6, how bad is the ratio?

10:1 and 25:1

28. How many grams is the minimum healthy intake for both Omega 3 and Omega 6 for an

adult?

1.5 grams of each.

29. What happens when cooking food that makes it so important to supplement Omega 3s?

High heat destroys linolenic acid, so cooking and eating linolenic rich oils and foods is

unlikely to provide a sufficient amount of Omega 3.

30. What are some of the foods where EFA’s are rich?

Flaxseeds, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados,

various dark leafy green vegetables such as kale, spinach, purslane, mustard greens, and

collards, canola oil, soybean oil, wheat germ oil, salmon, mackerel, sardines, anchovies

and albacore tuna



Trans Fat

Artificial trans fat—in cookies, French fries, doughnuts, fried chicken, and many other foods—is the most harmful fat (on a gram-for-gram basis) in the food supply. Trans fat has been causing about 50,000 fatal heart attacks annually. Some major food manufacturers, and many smaller ones, are eliminating or reducing artificial trans fat in their foods. Unfortunately, many other restaurants and food manufacturers have not switched to healthier oils. Now is the time for cities, states and federal governments to take action to completely eliminate trans fat from our food.

What is trans fat?

Most of the trans fat Americans consume is artificial trans fat

that comes from partially hydrogenated oil. Partial

hydrogenation is a process in which hydrogen is added to an oil

to make it more solid, like margarine or shortening.

Why is trans fat so bad for you?

There are “good” fats and there are “bad” fats in our food

supply. Monounsaturated and polyunsaturated fats (such as

olive, canola, soybean and corn oils) are the “good” ones that

help lower the “bad” LDL cholesterol. Saturated fat and trans fat

are the “bad” fats that raise LDL cholesterol. But trans fat is

doubly bad because it decreases HDL, the “good” cholesterol.

Researchers at the Harvard School of Public Health estimate

that trans fat causes 72,000 to 228,000 heart attacks, including

roughly 50,000 fatal ones, per year.1 Trans fat also promotes

diabetes. All told, artificial trans fat, on a gram-forgram basis is

the most harmful fat of all.

Large food processors are switching oils. What about

restaurant?

Starting in January 2006 all Nutrition Facts labels on packaged

foods had to list trans fat. The labeling regulation stimulated

many food processors to replace partially hydrogenated oil with

healthier oils. However, restaurants, which do not have

Nutrition Facts labels, have been slower to eliminate trans fat. While some of the biggest

chains, such as Wendy’s, KFC, and Ruby Tuesday, as well as numerous smaller restaurants and

national food-service companies have greatly reduced, if not eliminated, the amount of trans

fat in their products, the majority of restaurants have not switched to healthier oils.



What should governments do?

State and local governments need to pass laws to get trans fat out of restaurants. Voluntary

programs don’t work. New York City tried to persuade restaurants to eliminate trans fats, but a

year-long education campaign failed—few if any restaurants had switched to healthier oils.

Congress or the Food and Drug.

Are healthy alternatives available?

Many healthy trans-fat-free oils, such as soy, corn, canola, safflower, and sunflower oils, are

available and can easily replace partially hydrogenated frying oil. When harder fats are needed

to make piecrusts and other baked goods, trans-fat-free margarines and shortenings can be

used. Even Crisco, the quintessential solid shortening made with partially hydrogenated oil,

now contains less than 0.5g of trans fat per serving.

Are replacement oils more expensive?

Most alternative oils should not affect the price of menu items. Though some are slightly more

expensive than partially hydrogenated oils, many restaurants have found that they have a

longer fry-life.

Reference: 1. Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and

cardiovascular disease. N Engl J Med. 2006 Volume







Essential Fatty Acids

• Omega-3 (Anti-Inflammatory)

o Alpha Linolenic Acid (ALA)—legumes, leafy vegetables, flax, flaxseed and canola oils

o Eicosapentaenoic Acid (EPA)—fish oil

o Docosahexaenoic Acid (DHA)—fish oil, breast milk

• Omega-6 (Pro-Inflammatory)

o Linoleic Acid (LA)—vegetable oils, seeds, nuts

o Gamma Linolenic Acid (GLA)—borage and primrose oil

o Arachidonic Acid (AA )- meat, dairy products

The ratio of omega-6/omega-3 essential fatty acids

O6 : O3 Effect or Benefits

4 : 1 70% decrease in total mortality of CVD

2.5 : 1 4 : 1

Reduce rectal cancer cell proliferation No Effect even the same amount of O3a

2-3 : 1 Suppress arthritis inflammation

5 : 1 10 : 1

Beneficial effect on asthma patients Adverse consequences

• Support cardiovascular health

o Promotes platelet activity

o Helps maintain normal triglyceride levels

o Helps maintain normal blood pressure (vasodilation)

o Promote healthy blood and oxygen supply to the heart

• Promote normal neurological function

o 15% brain is DHA; synaptic membrane highest conc.

American Heart Association

• Strongly encourages increased omega-3 consumption

• Singles out EPA and DHA from fish as best for heart health

• Sets out recommended daily intakes of 1 g of EPA/DHA for people at risk of CVD and

2-4 g of EPA/DHA for normal triglycerides

• Recognizes fish oil supplements as a safe, effective alternative to eating fish for people

who don’t like it or who can’t consume enough to reach effective intakes of EPA/DHA

• Stresses the importance of safe, high-quality supplements



Importance of Omega 3 Fats in Health and Disease

By Dr. William Connor

Interest in omega-3 fatty acids began some 30 years ago and there are now several thousand

papers in the scientific literature supporting their benefits.

There is little doubt that omega-3 fatty acids are important in human nutrition. They are

significant structural components of the cell membranes of tissues throughout the body and

are especially rich in the retina, brain, and sperm, in which docosahexaenoic acid (DHA)

constitutes 36.4% of total fatty acids

Membrane fluidity is essential for proper functioning of these tissues. In the retina, where

omega-3 fatty acids are especially important, deficiency can result in decreased vision and

abnormal electroretinogram results.

Omega-3 Fatty acids are essential fatty acids, necessary from conception through pregnancy

and infancy and, undoubtedly, throughout life.

The ratio of omega-6 to omega-3 fatty acids has increased in industrialized societies because of

increased consumption of vegetable oils rich in omega-6 fatty acids, ie, linoleic acid, and

reduced consumption of foods rich in omega-3 fatty acids.

Another important feature of omega-3 fatty acids is their role in the prevention and modulation

of certain diseases that are common in Western civilization.

The following is a partial list of diseases that may be prevented or ameliorated with omega-3

fatty acids, in descending order of the strength of the available evidence as perceived by this

reviewer:

• Coronary heart disease and stroke;

• Essential fatty acid deficiency in infancy (retinal and brain development);

• Autoimmune disorders (e.g., lupus and nephropathy);

• Crohn disease;

• Cancers of the breast, colon, and prostate;

• Mild hypertension; and

• Rheumatoid arthritis.



Cardiovascular Benefits Of Omega-3 Fatty Acids

The strongest evidence of a relation between omega-3 fatty acids and disease is the inverse

relation between the amount of omega-3 fatty acids in the diet and in blood and tissues and

the occurrence of coronary heart disease and its many complications.

Effects of omega-3 fatty acids on coronary heart disease have been shown in hundreds of

experiments in animals, humans, tissue culture studies, and clinical trials.

Omega-3 fatty acids from fish have been shown to be protective of heart disease and, by a

variety of mechanisms, prevent deaths from coronary disease, particularly cardiac arrest.

The unique properties of these fatty acids in coronary heart disease first became apparent in

the investigations of the health status of Greenland Eskimos who consumed diets very high in

fat from seals, whales, and fish and yet had a low rate of coronary heart disease.

Further studies clarified this paradox. The fat the Eskimos consumed contained large quantities

of the very-long-chain and highly polyunsaturated fatty acids of EPA and DHA, which are

abundant in fish, shellfish, and sea mammals and are scarce or absent in land animals and

plants. EPA and DHA are synthesized by phytoplankton, which are the plants of the waters and

the base of the food chain for marine life.

Dietary omega-3 fatty acids act to prevent heart disease through a variety of actions. They:

• Prevent arrhythmias (ventricular tachycardia and fibrillation),

• Prostaglandin and leukotriene precursors,

• Have anti-inflammatory properties,

• Inhibit synthesis of cytokines and mitogens,

• Stimulate endothelial-derived nitric oxide,

• Antithrombotic,

• Have hypolipidemic properties with effects on triglycerides and VLDLs, and

• Inhibit atherosclerosis.

EPA and DHA have strong antiarrhythmic action on the heart. In experimental animals and

tissue culture systems, EPA and DHA prevent the development of ventricular tachycardia and

fibrillation.

Even total mortality has been improved in several studies in which the omega-3 fatty acid

intake was increased. In one study, men who consumed salmon 1 time/wk had a 70% less

likelihood of cardiac arrest.

In another study overall mortality was decreased by 29% in men with overt cardiovascular

disease who consumed omega-3 fatty acids from fish or fish oil, probably because of the

reduction in cardiac arrests.



The most recent data on fish consumption and risk of sudden cardiac death were from the

Physician's Health Study in the United States in 20551 male physicians. Consumption of 1 fish

meal/week was associated with a 52% lower risk of sudden cardiac death compared with

consumption of <1 fish meal/month.

Total Death Rate Was Also Lower In Those Who Ate Fish.

Thrombosis, or the tendency to form blood clots, is a major complication of coronary

atherosclerosis that can lead to heart attacks.

The omega-3 fatty acids from fish oil have powerful antithrombotic actions. EPA inhibits the

synthesis of thromboxane A2 from arachidonic acid in platelets. This prostaglandin causes

platelet aggregation and vasoconstriction.

As a result, fish oil ingestion by humans increases the bleeding time and decreases the

stickiness of the platelets for aggregation to glass beads. In addition, the administration of fish

oil enhances the production of prostacyclin, a prostaglandin that produces vasodilation and less

sticky platelets.

Reduced Atherosclerosis

The EPA and DHA contained in fish oil fed to experimental animals actually inhibited

development of atherosclerosis. There is evidence in both pigs and monkeys that dietary fish oil

prevents atherosclerosis by actions other than reducing plasma cholesterol concentrations.

Atherosclerotic plaque formation may also be lessened by the reduction in growth factors after

fish-oil consumption. Not only is platelet derived growth factor diminished by fish oil

consumption, but its messenger RNA is reduced. Because atherosclerosis begins with cellular

proliferation in response to the influx of cholesterol-rich lipoproteins, the inhibition of this

proliferation would greatly reduce the growth of the atherosclerotic plaque.

Reduced Cholesterol Levels

The pronounced effect of fish oil on high blood fats or elevated cholesterol levels is especially

well documented and is supported by results of precise dietary studies in which the effects of a

diet rich in salmon oil were compared with those of a vegetable oil and a diet high in saturated

fat.

Fish oil in particular was shown to lower plasma cholesterol and triglyceride concentrations.

Apolipoprotein B production is reduced by consumption of fish oil in comparison with vegetable

oils such as safflower or olive oil.



Omega-3 Fatty Acids Essential Components Of Cell Membranes In Infancy

There are 2 critical periods for the acquisition of these essential omega-3 fatty acids: during

fetal development and after birth until the biochemical development in the brain and retina is

completed.

As already noted, the omega-3 fatty acid DHA is an important constituent of the cell membrane

of these neural structures.

Omega-3 fatty acid deficiency is manifested in both the blood and in tissue biochemistry. Of

note is a strikingly low concentration of DHA, which may fall to as much as one-fifth of the

normal amount.

In addition, the body attempts to replace the deficient DHA with another highly

polyunsaturated fatty acid of the omega-6 series. In rhesus monkeys, omega-3 fatty acid --

deficient diets fed to pregnant animals and then continued after birth induce profound

functional changes such as reduced vision, abnormal electroretinograms, impaired visual

evoked potential, more stereotypic behavior (e.g., pacing), and, perhaps, disturbances of

cognition.

Some of these findings have been replicated in infants fed formulas deficient in omega-3 fatty

acids. Most studies of premature infants have shown visual impairment and abnormal

electroretinograms.

A recent study in full-term infants, in which a standard infant formula was compared with

human milk and with formulas enriched with DHA, provided unequivocal evidence of

considerable differences in visual evoked potential.

In all of the human studies, the biochemical evidence in plasma, red blood cells, and,

occasionally, in tissues from autopsied infants has substantiated the omega-3 fatty acid

deficiency state. The lower concentrations of DHA in plasma and erythrocytes are mirrored by

lower concentrations in the brain and retina. Formula-fed infants have lower concentrations of

brain DHA than do infants fed human milk. They also have lower intelligence quotients.

During pregnancy, both maternal stores and dietary intake of omega-3 fatty acids are of

importance in insuring that the baby has adequate amounts of omega-3 fatty acids at the time

of birth.

All the polyunsaturated fatty acids, including DHA, are transferred across the placenta into fetal

blood. In addition, EPA and DHA in maternal adipose tissue can be mobilized as free fatty acids

bound to albumin and be made available to the developing fetus via placenta transport.



Several studies in monkeys have indicated that when the maternal diet is deficient in omega-3

fatty acids, the infant at birth is likewise deficient as evidenced by low DHA concentrations in

their plasma and red blood cells.

In humans, it was shown that the administration of fish oil or sardines to pregnant women led

to higher DHA concentrations in both maternal plasma and red blood cells and in cord blood

plasma and red blood cells at the time of birth.

Once membrane phospholipids have adequate concentrations of DHA, there is an avid

retention of these fatty acids in the brain and the retina, even though the diet may

subsequently be deficient. Several studies illustrate clearly the effects of omega-3 deficiency in

both animals and humans.

American Journal of Clinical Nutrition, Vol. 71, No. 1, 171S-175S, January 2000





One

variety of nut isn't necessarily healthier or better than another. All nuts are healthy, unless you

have an allergy or sensitivity to one or more kinds. While individual types vary in nutrients,

most nuts contain an array of vitamins and minerals, such as iron, magnesium, zinc, vitamin E,

and small amounts of folate, copper, phosphorous, and calcium. Nuts may also contribute to

one's daily protein and fiber needs.

The following chart provides nutritional information for some popular nuts. All numbers are for

dry roasted, unsalted nuts. (Some nuts are roasted in oil, which adds fat and calories without

adding additional vitamins or minerals. In addition, some nuts are salted, which may greatly

contribute to one's daily sodium intake.)

Nut Type

Calories (per oz.)

Fat (g)

Sat. Fat (g)

Unsat. Fat (g)

Protein (g)

Fiber (g)

Calcium (% DRI)

Zinc (%DRI)

Vit.E (%DRI)

Magne-sium (% DRI)

Peanuts 166 14 2 12 7 7 1.5 9 19 12

Walnuts 182 18 2 16 4 4 3 7 7 11

Pecans 189 19 2 17 2 2 1 15 8 9

Almonds 167 15 1 14 6 6 7 9 11 20

Cashews 163 13 3 10 4 4 7 15 1 18

Macad-amia

200 21 3 18 2 2 2 4 1 7



Nuts are calorie dense foods, meaning they pack a lot of calories into a small amount of food.

This can be helpful for people trying to gain weight, but also need not make them off limits to

those watching their waistlines. An ounce of most nuts amounts to about 18 - 24 nuts (a small

handful for many, and a tiny handful for larger-handed folks), and has between 165 - 200

calories. The majority of the calories in nuts is derived from their unsaturated fats, which is

more healthful than saturated fat.

Include these flavorful nuggets into your eating plan, since nuts offer so many valuable

nutrients and can be enjoyed in small servings:

• Mix sliced nuts into plain rice, rice pilaf, or couscous.

• Sprinkle slivered nuts onto vegetables or into salads.

• Use slivered or chopped nuts as a yogurt topping.

• Substitute diced nuts for croutons in salads.

• Add chopped nuts to vegetable dips or soups.











Q & A: HOW TO READ LABELS

1. Name the four areas of a label you should always refer to when living the Transitions

Lifestyle.

Fats, carbohydrates, proteins, ingredients, % daily value.

2. What are the four fats listed on labels?

Transfats, Saturated, Monounsaturated, Polyunsaturated.

3. For a food to be low fat it must be less than how many grams of fat per serving?

Less than 3 grams.

4. What is the quickest reference point regarding fats on a label?

“0” Transfats; 25% or less Saturated fat per serving.

5. What foods do saturated fats naturally occur?

Meats, dairy products and processed foods.

6. Unsaturated fats are liquid at room temperature and contribute to many structures

within the body. What are the two types of UNsaturated fats and some examples of the

foods that you can find them in?

a. Polyunsaturated fats are good fats found in oily fish, grain products and

soybeans.

b. Monounsaturated fats are found in whole wheat grain products, popcorn, olive

oil, nuts & seeds.

7. Omega 3 & 6’s are most beneficial when consumed in what ratio?

As close to 1:1 as possible.

8. How are transfats made and why are they extremely unhealthy for your health?

They are fats CREATED through hydrogenation – added hydrogens. Used to keep foods

moist and extend life of a food.

They lower good cholesterol and contribute to heart and cardiovascular problems.

9. How much Transfats is it okay to consume?

ZERO!

10. What are carbohydrates broken down as on the label?

Dietary fiber, Sugar, and Sugar Alcohols if any.

11. What is the formula to calculate the Net Carb in a food and what number should you try

to limit the net carbs to?

TOTAL CARBS - (less) Dietary Fiber – (less) Sugar Alcohols – (less) Glycerin.

12. What does the Net Carb count tell you?

How much of the carbohydrates is going to impact your blood sugar levels.

13. What are the minimum grams of fiber you should look for on a carbohydrate food label?

5 grams of fiber per serving.

14. What are the MINIMUM grams of fiber per day recommended for most adults?

25 grams of fiber.



15. What label item is essential for metabolism and building muscle mass?

PROTEIN.

16. What is the recommended portion of protein in the Transitions System?

4-6 oz for women & 6-8 oz for men 3 times a day.

17. When reading labels, how many grams of protein is equal to an ounce of protein?

7 grams = 1 ounce

18. What are good sources of lean protein?

Meats, egg whites and poultry without the skin.

19. The ingredient list on a label is just as crucial as the numbers. Which ingredients should

you review closely with relation to low glycemic eating?

First 7-8 ingredients should be typically low glycemic

20. Name some examples of sugar labeling?

High fructose corn syrup, brown rice syrup, molasses, cane juice, lactose, dextrose.

21. Labeling can mislead whole grain ingredients. Circle which of the following are

considered whole grain ingredients.

100% wheat whole grains sprouted grains whole wheat whole oats brown

rice bulgur graham flour oatmeal whole grain corn whole rye wild rice

7-grain stone ground bran cracked wheat.

22. Regardless of grain, how do you know if the grain can be considered low to medium

glycemic when looking at a label?

Dietary fiber – 5 or more.

23. What “words” do you need to be cautious of on the front of labels with regards to

misleading quantities of sodium, fat or sugar and why?

Lite, Reduced, Low or Added only mean LESS not LOW

24. Why is it important to look at both the numbers on a label and the “INGREDIENTS”

when evaluating the glycemic index?

Sugar can be natural to a food such as dairy products and NOT added. Naturally

occurring sugar that are not listed in the ingredient section do not have a high glycemic

impact on blood sugars.

25. What is misleading with serving sizes of products?

Even the smallest bag may have 2 or 3 servings in it. You have to double or triple the

numbers so you are consuming way more than you think of sugar and fat.



Another item included on food labels is a list of ingredients. This is very helpful because

sometimes you can get fooled into believing something is or is not in a product, but what items

are included on a list of ingredients and how they’re listed is regulated.

Another thing the ingredients list reveals is what all is in the product and how much. The

ingredients are listed in order by what is in there the most to what is in there the least. So if you

buy a product that has sugar, corn syrup, honey, etc. in the first few ingredients, you know

there is quite a bit of the ingredient in the product.



Reviewing the ingredients list is important, especially if your kids have food allergies. Reading

the food label pictured above, you can see that this food has cow's milk, wheat flour, and eggs,

so wouldn't be a good idea for a child with a milk, wheat and/or egg allergy.

Ingredient list can also help you identify 'hidden' ingredients, like added sugars (bad), whole

grains (good), and trans fats (bad).

Added Sugars

Foods with added sugars will list corn syrup, fruit juice concentrates, honey, molasses, etc. on

their ingredient list. Other names for added sugars can include:

x brown sugar x corn sweetener x dextrose

x fructose x glucose x maltose malt syrup

xx high-fructose corn syrup xx invert sugar lactose xx raw sugar

xx sucrose sugar syrup

Whole Grains

The ingredient list can also help you find foods made with whole grains, which are healthier and

are preferred to refined grains. Whole grain foods should have one of the following whole grain

ingredients listed as their first ingredient:

x whole wheat x bulgar x whole grain corn x whole oats x gram flour

x whole rye x brown rice x oatmeal x wild rice



On the other hand, a food is not made with whole grains if it is labeled with the words multi-

grain, 100% wheat, seven-grain, stone-ground, bran, or cracked wheat.

Trans Fats

Although the amount of trans fats isn't yet listed on most food labels, making them hard to

avoid, you can often identify that they are in a food if it lists 'partially hydrogenated vegetable

oil' on the ingredient list.

Another item included on food labels is a list of ingredients.

This is very helpful because sometimes you can get fooled into believing something is or is not

in a product, but what items are included on a list of ingredients and how they’re listed is

regulated.

For example, you may believe you’re buying whole wheat bread because it says “wheat bread”

on the label and it’s a darker color than white loaves, but unless it says “whole wheat flour” on

the label, it doesn’t necessarily mean it’s made from whole wheat. Also, it could be made

partially from whole wheat flour, but also contain other flour.

Another thing the ingredients list reveals is what all is in the product and how much. The

ingredients are listed in order by what is in there the most to what is in there the least. So if you

buy a product that has sugar, corn syrup, honey, etc. in the first few ingredients, you know

there is quite a bit of the ingredient in the product.

Also, remember I mentioned above that if there is less than .5 grams of fat in a product, the

Nutrition Facts can list it as 0? Well, by looking at the list of ingredients, you can look for

ingredients that add trans fat to the product, so you know that there is some trans fat in there.

These ingredients include “partially hydrogenated” and “shortening,”

In general, the less ingredients in a product, the better. It’s especially not good if there are a lot

of ingredients that you can’t pronounce, it might be worthwhile to look them up, so you

understand what you’re putting in your body.



FAT Free – Foods must have less than 0.5 grams of fat per serving.

CALORIE Free – A food is calorie free if it has less than 5 calories per serving.

Light FAT – Food contains no more than half the fat per serving of a comparison food.

Light CALORIE – Food has at least 1/3 fewer calories per serving than a comparison food.

Low FAT – Food must have only 3 grams of fat or less per serving.

Low CALORIE – Food must be 40 calories or less per serving



LABEL SUMMARY

If you're healthy and want to stay that way, do you know what to eat? Suggestions on what

and how much to eat can be confusing, especially when faced with varied and conflicting

nutritional advice.

Mayo Clinic dietitians & Harvard University can help. Here they outline nutritional

recommendations designed to promote health and help prevent disease. Use these

guidelines to plan your healthy diet.

CARBOHYDRATES Description: Carbohydrates are your body's main energy source. Complex carbohydrates

include legumes, grains, and starchy vegetables such as potatoes, peas and corn. Simple

carbohydrates, also called sugars, are found mainly in fruits and milk, as well as in foods

made with sugar, such as candy and other sweets.

Recommendation: Get 45 percent to 65 percent of your daily calories — at least 130 grams

a day — from carbohydrates. Emphasize complex carbohydrates, especially from whole

grains and beans, and nutrient-rich fruits and milk. Limit sugars from candy and other

sweets.

Transitions Recommendation: Total Carbohydrate less Dietary Fiber less Sugar Alcohol to

get net carb count. Strict Transitions is single digit goal.

CHOLESTEROL Description: Cholesterol is vital to the structure and function of all your cells, but it's also

the main substance in fatty deposits (plaques) that can develop in your arteries. Your body

makes all of the cholesterol it needs for cell function.

You get additional cholesterol by eating animal foods, such as meat, poultry, seafood, eggs,

dairy products and butter.

Recommendation: Limit your intake of cholesterol to no more than 300 milligrams a day.

FATS Description: Fats help your body absorb many essential vitamins, maintain the structure and

function of cell membranes, and preserve the integrity of your immune system. But fat is a

very concentrated energy source, providing twice as many calories per gram as

carbohydrates and protein. And too much of certain types of fat — such as saturated fat and

transfat — can increase your blood cholesterol levels and your risk of coronary artery

disease.



Recommendation: Limit fat to 20 percent to 35 percent of your daily calories. Emphasize

fats from healthier sources, such as nuts and olive, canola and peanut oils.

Transitions Recommendation: 20%; avoid saturated & trans and minimize polyunsaturated

except for Omega 3s

SATURATED FATS Description: Saturated fat is most often found in animal products, such as red meat, poultry,

butter and whole milk. Other foods high in saturated fat include coconut, palm and other

tropical oils. Saturated fat is the main dietary culprit in raising your blood cholesterol and

increasing your risk of coronary artery disease.

Recommendation: Limit your daily intake of saturated fat to no more than 10 percent of

your total calories. For most women, this means no more than 20 grams a day, and for most

men this means no more than 24 grams a day.

FIBER Description: Fiber is the part of plant foods that your body doesn't digest and absorb. There

are two basic types: soluble and insoluble. Insoluble fiber adds bulk to your stool and can

help prevent constipation. Vegetables, wheat bran and other whole grains are good sources

of insoluble fiber. Soluble fiber may help improve your cholesterol and blood sugar levels.

Oats, dried beans and some fruits, such as apples and oranges, are good sources of soluble

fiber.

Recommendation: Based on gender & age (chart below)

Transitions Recommendation: Beware of wheat and gluten sensitivity

Another way of categorizing fiber is by how easily it dissolves in water. Soluble fiber partially

dissolves in water. Insoluble fiber does not dissolve in water. These differences are important

when it comes to fiber's effect on your risk of developing certain diseases

Male 9-13..........31 14-18........38 19-30........38 31-50........38 51-70........30

70+...........30

Female 9-13 ……..26 14-18 ……26 19-30 ……25 31-50 ……25 51-70 ……21

70+ ……...21



PROTEINS Description: Protein is essential to human life. Your skin, bones, muscles and organ tissue all

contain protein. It's found in your blood, hormones and enzymes too. Protein is found in

many plant foods. It comes from animal sources as well. Legumes, poultry, seafood, meat,

dairy products, nuts and seeds are your richest sources of protein.

Recommendation: Between 10 percent and 35 percent of your total daily calories

— at least 46 grams a day for women and 56 grams a day for men — can come from protein.

HOW DO WE QUICKLY CALCULATE THE NET CARBS OF A FOOD

Carbohydrates minus Dietary Fiber minus Sugar Alcohols Equals NET CARBS x

Shoot for single digit net carb count x Sugars should be less than 2 grams

Serving Size:

a) Located towards the top of the label x No necessary the whole package x

A can of soup can actually be 2-3 servings

b) Check the serving size when compare different brands of the same foods

Percentage of Daily Value

x Gives you an at-a-glance idea of the nutrients in a serving of food and how it fits

into your diet. Think of the Daily Value as your “allowance” or “budget” for the

various foods.

x Aim to keep your total daily intake to less than 100 percent for Total Fat, Saturated

fat, Trans fat, Cholesterol, and sodium.

x Daily Value numbers are based on 2,000 calorie eating pattern. If your eating pattern

has only 1,800 calories, then one serving of the food would actually use up a little

more of your fat allowance for the day. A quick way to use the % Daily Value is to

remember that 5 percent or less of a nutrient is low for a serving, and 20 percent or

more is high. Ingredient List

x Carefully read the ingredient list. If you can’t pronounce many of the ingredients, then

maybe you should make another choice.

x Make sure that sugar, glucose, sucrose, and other items used for sugar cannot be

found in the first five ingredients.

x Compare with ingredients of different brands of the same food. Be carefull that you

are not choosing a brand just because you recognize it from advertisements.

Of course, some of the best foods don’t have nutrition labels, such as produce.



LABEL LINGO

In addition to requiring that packaged foods contain a Nutrition Facts label, the FDA also regulates

the use of phrases and terms used on the product packaging. Here's a list of common phrases you

may see on your food packaging - and what they actually mean.

No fat or fat free: Contains less than 1/2 gram of fat per serving

Lower or reduced fat: Contains at least 25 percent less per serving than the reference food.

(An example might be reduced fat cream cheese, which would have at least 25 percent less fat

than original cream cheese.)

Low fat: Contains less than 3 grams of fat per serving

Lite: Contains 1/3 the calories or 1/2 the fat per serving of the original version or a similar

product

No calories or calorie free: Contains less than 5 calories per serving

Low calories: Contains 1/3 the calories of the original version or a similar product

Sugar free: Contains less than 1/2 gram of sugar per serving

Reduced sugar: at least 25% less sugar per serving than the reference food

No preservatives: Contains no preservatives (chemical or natural)

No preservatives added: Contains no added chemicals to preserve the product. Some of these

products may contain natural preservatives

Low sodium: contains less than 140 mgs of sodium per serving

No salt or salt free: Contains less than 5 mgs of sodium per serving

High fiber: 5 g or more per serving (Foods making high-fiber claims must meet the definition

for low fat, or the level of total fat must appear next to the high-fiber claim)

Good source of fiber: 2.5 g to 4.9 g. per serving

More or added fiber: Contains at least 2.5 g more per serving than the reference food

With some Nutrition-Facts practice, you'll be able to quickly scan a food label and learn how

the food fits into your nutrition and diet for the day. Until you become accustomed to reading

food labels, it's easy to become confused.

COMMON MISTAKES WHEN READING LABELS

A label may say that the food is reduced fat or reduced sodium. That means that the amount of

fat or sodium has been reduced by 25% from the original product. It doesn't mean, however,

that the food is low in fat or sodium. For example, if a can of soup originally had 1,000

milligrams of sodium, the reduced sodium product would still be a high-sodium food.



Don't confuse the % DV for fat with the percentage of calories from fat. If the % DV is 15% that

doesn't mean that 15% of the calories comes from fat. Rather, it means that you're using up

15% of all the fat you need for a day with one serving (based on a meal plan of 2,000 calories

per day).

Don't make the mistake of assuming that the amount of sugar on a label means that the sugar

has been added. For example, milk naturally has sugar, which is called lactose. But that doesn't

mean you should stop drinking milk because milk is full of other important nutrients including

calcium. What you can do is look at the list of ingredients. If you see the words high-fructose

corn syrup or sugar high on the list of ingredients, it probably means refined sugar has been

added to the product.

A common mistake people make, especially with packages dispensed from vending machines,

is to assume that a small item contains one serving just because the package is small. If you eat

a bag of pretzels from a vending machine, for example, you may find that it contains 2.5

servings. So you need to multiply the numbers by 2.5 to figure out how many calories and the

amount of sodium and other nutrients you are eating.





ADDITIVE SAFETY SUMMARY













Things to Remember

• Some fats are good, some fats are bad

• Know your sources

• Understand food product labels

• Set yourself up for success with a healthy kitchen

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