Chapter 19: Food Labels And Portion Sizes Flashcards
Servings Per Container
The number of servings of a food or dietary supplement provided in a package, based on the specified serving size.
Serving Size
Reference amount for a food or dietary supplement for which nutrition/supplement information is provided.
Portion Size
The amount of food an individual chooses to serve themselves.
Percent Daily Value
The amount in a serving contributed toward the recommended daily value for a nutrient, based on a 2000-calorie diet.
Total Sugars
The total amount of sugar in a food (includes both added and naturally occurring sugars in a food).
Added Sugar
The amount of sugar that has been added to a food product (does not include sugar that is a natural part of the food).
Reference Intakes
A reference recommended amount of a nutrient for healthy individuals.
Low Calorie
Contains 40 calories or less per serving
Calorie Free
Contains less than 5 calories per serving
Low Cholesterol
Contains 20 milligrams or less per serving and 2 grams or less of saturated fat per serving
Cholesterol Free
Contains less than 2 milligrams of cholesterol per serving
Low Fat
Contains less than 3 grams of fat per serving
Reduced Fat
Contains at least 25% less fat per serving than the regular product (for a similar serving size)
Low Saturated Fat
Contains 1 gram or less of saturated fat per serving and no more than 15% of calories from saturated fat
Saturated Fat-Free
Contains less than 0.5 grams of saturated fat per serving and no greater than 0.5 grams of trans fat per serving
Fat Free
Contains less than 1/2 gram of total fat per serving
% Fat Free
Contains X% non-fat macronutrients by weight (e.g., 98% fat-free)
No Trans Fat
Contains less than 0.5 grams of trans fat per serving (does not mean completely free of trans fats)
No Sugar
Contains less than 1/2 a gram of sugar per serving
No Added Sugar
Contains no added sources of sugar (but may still contain a large amount of natural sugar, e.g., dried fruit)
Low Sodium
Contains less than 140 milligrams of sodium per serving
Very Low Sodium
Contains less than 35 milligrams of sodium per serving
No Salt Added
Contains no added salt (may still contain sodium if naturally in the food) and must state that it is not sodium free
Sodium Free
Contains less than 5 milligrams of sodium per serving
Light/Lite
Contains 50% less fat or sodium or 1/3 fewer calories than the regular product (for an equal serving size)
Gluten Free
Contains less than 20 parts per million (ppm) of gluten*
*The FDA allows products to be labeled Gluten-Free if they are inherently free of gluten, meaning they do not contain wheat, rye, barley, or any hybrids of these grains. Gluten-free products may still contain less than 20 ppm of gluten (AND, 2017; Celiac Disease Foundation, n.d.).
Certified Gluten Free
Certified by an independent organization to contain less than 10 ppm of gluten per serving
Total Fat (EU and UK)
Low in Fat: Contains 3 grams fat or less per 100-gram serving
High in Fat: Contains more than 17.5 grams of fat per 100-gram serving
Saturated Fat (EU and UK)
Low in Saturated Fat: Contains 1.5 grams or less of saturated fat in 100-gram serving
High in Saturated Fat: Contains more than 5 grams of saturated fat per 100-gram serving
Sugar (EU and UK)
Low in Sugar: Contains 5 grams or less of total sugars per 100-gram serving
High in Sugar: Contains more than 22.5 grams of total sugar per 100-gram serving
Salt (EU and UK)
Low in Salt: Contains 0.3 grams or less of salt per 100-gram serving
High in Salt: Contains more than 1.5 grams of salt per 100-gram serving
Cage-Free (on poultry products)
Chickens had access to roam outside the cage; there is no guarantee that they did.
Grass-Fed (on beef products)
Fed grass versus grain or corn for primary source of food, no government standards or regulation.
Natural
No true definition, meat and poultry cannot contain artificial ingredients, colors, or preservatives.
Pasture Raised
Spent time on pasture or outdoors for a period of time, no clear indication of how much time, and no government standards or regulation.
True or False? When measuring food, it is best to always use level amounts for consistency and accuracy.
True
In the United States, what year is/was the deadline for the majority of food companies to adopt the new revised Nutrition Facts Label?
2020
Which of the following are no longer required to be listed on the new Nutrition Facts label?
Vitamins A and C
Per the new Nutrition Facts Label requirements, what must be included on food packaging for containers that have 2 to 3 servings per container?
A dual column Nutrition Facts Label
You are speaking with a client about how to make sure they pick the healthiest meal replacement bar for their weight loss nutrition plan. What would you tell them to specifically look for on the Nutrition Facts Label to help them make the best decision?
Low in added sugar
By law in the United States, which components are required to be displayed on all supplement packaging?
The supplement’s name
Net quantity of the supplement
The Supplement Facts label
An ingredients list
When must other vitamins and minerals (in addition to the standard required list of nutrients) be listed on the Supplement Facts Label?
When they have been specifically added to the supplement
When a claim is made about them on the packaging
What should be the first area of focus when reviewing a Supplement Facts Label?
Serving size
What is defined as the amount of food an individual chooses to put on their plate during a meal?
Portion size
What resources should a Nutrition Coach direct a client to for additional information on healthy eating and portion control?
Harvard Healthy Eating Plate
USDA MyPlate
A client mentions that he is trying to find a brand of cereal that is high in fiber but is not sure how to compare different products. What recommendation could a Nutrition Coach provide to help him choose a brand that is high in fiber?
Choose a brand that has a % Daily Value of 20% or more for fiber.
The nutrition facts label for a brand of granola bar lists the percent daily value of added sugar as 23%. What does this indicate?
The granola bar is high in added sugar since the percent daily value is greater than 20%.
What is an appropriate visual approximation for starch at a meal for an average adult male who requires approximately 2200-2800 calories per day?
Two cupped palm-size portions
How many grams of fat does a low-fat product labeled on the nutrition facts panel have?
3 grams of fat or less per serving
Which of the following nutrients does not have a percent daily value listed on the nutrition facts label?
Protein
Which of the following components is not required on the new/revised nutrition facts label?
Calories from fat
Portion control guidelines that use the image of a healthy-eating plate generally recommend that protein foods comprise how much area on a plate?
Approximately a quarter of the plate
Nutrition Information labels in the EU and UK do not indicate a serving size on food labels. Instead, they provide nutrient information for what standard amount?
100 grams of dry or 100 milliliters of fluid product
A client wants to know how to determine if a product has a low amount of saturated fat. At what value(s) would the Nutrition Coach recommend they look to determine this?
Look for a % Daily Value of 5 or less.
Which of the following is an appropriate visual approximation for a 1/4-cup serving of dried fruit?
A large egg
A client asks if the serving size on a nutrition facts label is the recommended amount of the food that she should eat. How would a Nutrition Coach answer her?
The serving size is a reference amount based on the amount of food that individuals are typically thought to eat at one sitting.
What is an appropriate portion (in ounces) of protein at a meal for an adult, average woman who requires approximately 1500-1800 calories per day?
3 - 4 ounces
The ingredients list for a granola bar lists the following as the first four ingredients: oats, sugar, corn syrup, and peanut butter. What can the Nutrition Coach determine about the amount of sugar in the product?
Sugar is the second-largest ingredient in the product, by weight.
A brand of oatmeal claims that it is a “Good Source of Soluble Fiber” on its label. According to FDA labeling requirements, what must the Nutrition Facts label specify?
The amount of soluble fiber in the specified serving size
What is one problem associated with using larger plates at meals?
People tend to serve themselves larger portions.
