Chapter 12 Flashcards
Why are nutrients added to food?
Often for disease prevention
What was added to salt in the 1920s to reduce goiters?
Potassium Iodide
What was added to milk in 1930s to prevent rickets?
Vitamins A and D
What was added to flour in the 1940s?
Iron and B vitamins
NLEA
Nutrition Labeling and Education Act
What does the NLEA do?
- Help consumers know what they are buying.
- Helps consumers make healthier food choices.
- Required for all food except meat and poultry.
What are the exemptions from the NLEA?
- Hospitals
- Airplanes
- Vending Machines
- Mall counters
- Bakeries, delis, and candy prepared on site.
- Coffee, tea, spices
- Restaurant meals
What are the eight major food allergens?
- Milk
- Eggs
- Fish
- Shellfish
- Tree nuts
- Wheat
- Peanuts
- Soybeans
What percentage of Americans actually read labels?
71%
Where are the serving sizes located on a label?
at the top under title
Serving sizes
- Some packages are actually 2 or 2.5 servings
- All values should be multiplied accordingly.
What are the foods that usually contain more than one serving?
- Soup
- Canned baked beans
- Macaroni and cheese
- 20-oz soda
- Some frozen meals
- Large candy bars
What is Daily Value?
The compute of how much of a particular nutrient you are getting from a food that contributes to your total daily intake.
Ex. if 25%, need to get 75% from other food the rest of the day
What do you want to keep track of in your daily value?
- Sodium
- Saturated fat
- Sugar
Calories per Serving
- Listed under serving size
- Based on a 2,000-calorie diet
Women should restrict to what amount of calories?
1,600-1,800
Men should restrict to what amount of calories?
2,000-2,200
How are ingredients listed on a label?
from most abundant to least abundant
What are the hidden ingredients on a label?
- Sugars are listed separately, but combined may be most abundant.
- Partially hydrogenated fat affects vessels same as saturated fat.
GRAS
Generally recognized as safe
What are the different food additives?
- Preservatives-benzoates, sorbets, sulfites, BHA, and nitrates
- Sweeteners-HFCS
- Flavorants-MSG
- Colorants- blue, red, yellow, and green
Food additives are known to be what?
GRAS
What are the different names of sugar?
- Brown
- Corn Sweetener
- Dextrose
- Fructose
- Fruit Juice Concentrate
- Glucose
- Honey
- High Fructose corn syrup
- Lactose
- Malt syrup
- Maltose
- Molasses
- Raw sugar
- Turbinado
- Syrup
Trans Fats
- Partially hydrogenated corn oil
- Partially hydrogenated soybean oil
- Partially hydrogenated cotton seed oil
- Fully hydrogenated vegetable oil
Health Claims
- Posted on front of the package
- NLEA specifies which claims are allowed and requirements the food has to meet in order to make that claim.
Fat free contains how many grams of fat per serving or less?
1/2 gram
Low fat contains how many grams of fat per serving or less?
3 grams
Less Fat contains how many grams of fat per serving or less?
25% less fat than original recipe
Light Fat contains how many grams of fat per serving or less?
50% less fat than original recipe
Other Health Claims
- Reduced calorie
- Low Calorie
- Light
- High fiber
- Sugar free
- Salt free
Health Claim for extra lean meat?
- 5g fat or less
- 2g saturated fat or less
- 95mg cholesterol per serving
Health claim for lean meat?
- 10g fat or less
- 4.5g saturated fat or less
- 95mg cholesterol per serving
What is organic food?
food was produced in a way that was good for the earth.
What percentage of ingredients must be organic for the food to be considered organic?
95%
How are Organic foods made?
Nurtured without synthetic pesticides, fertilizers, antibiotics, hormones, or genetic engineering.
Why do organic foods usually cost more?
because it is more labor intensive and requires more time from field to market.
What does 100% natural mean?
No artificial colors, flavors, or preservatives in the food.
Just because something is 100% natural doesn’t mean its what?
Good for you. It may be loaded with fat and sugar.
No antibiotics means what?
Animals were raised without administering antibiotics to keep them healthy while growing.
Organic farmers cannot use what when farming?
Manure from animals fed with antibiotics.
No hormones means what?
Animals were raised without administering growth hormones.
Dairy cows are fed hormones to do what?
more milk
How many USDA-approved female growth hormones are there to produce faster milk?
6
What are the 5 common mistakes people make when reading labels?
- If you eat fewer than 2,000 calories, adjustment must be made.
- Reduced fat or reduced sodium only means that there is 25% less sodium or fat.
- Thinking DV means percent of calories consumed.
- Assuming amount of sugar listed includes added sugar.
- Forgetting to make adjustment for amount of servings.
Most foods have what?
calorie value, or the ability to produce energy.
Carbohydrates has how many calories per gram?
4 cal/g
Protein has how many calories per gram?
4 cal/g
Fat has how many calories per gram?
9 cal/g
Alcohol has how many calories per gram?
7 cal/g
Calculations
- Use similar values to multiply or divide.
- To find percentage of calories, both numbers have to be calories.
Compute Grams to Calories
- Find number of grams of the nutrients.
- Multiply 4 for carbs and protein, 9 for fat.
- Answer is number of calories generated from the nutrient.
Find the percentage of a nutrient
- Find total number of calories for a serving size.
- Find total number of calories from fat.
- Divide calories from fat by total.
- Multiply by 100 for percentage.
EXAMPLE 1
- Baked beans-260 calories
- 2 g fat per serving
- Fat has 9 cal/g so 2 grams of fat multiplied by 9 equals 18 calories.
EXAMPLE 2
-One serving of toaster strudel has 350 calories.
-140 calories are from fat.
-What percent fat is toaster strudel?
-140/350=.4
.4x100=40%
EXAMPLE 3
- One cup of crabapple juice has 160 calories.
- 30 g is carbohydrates
- What percent of the calories are carbohydrate?
- 30/4=120 bc 4 cal/g in carbs
- 120/160=0.75
0. 75x100=75%
EXAMPLE 4
- There are 1.5 g of protein in one serving of Campbell’s beef and potato soup.
- You eat two servings.
- How many grams of protein do you consume?
- 1.5x2=3
EXAMPLE 5
- One serving of turkey breast has 60 calories.
- There are 1.5 g of fat per serving.
- How many calories are from fat?
- 9 cal/g
- 1.5x9=13.5
EXAMPLE 6
- One serving of turkey breast has 60 calories.
- 13.5 calories are fat
- What percentage of the turkey breast is fat?
- 13.5/60=0.225
- 0.225x100=22.5%
EXAMPLE 7
- One cup of instant breakfast has 250 calories.
- 30 g are carbohydrate.
- What percentage of the Instant Breakfast is carbohydrate?
- 4 cal/g
- 4x30=120
- 120/250=0.48
- 0.48x100=48%
