Food labelling and additives Flashcards
What is the mandatory info on the back of pack?
Energy value Fat - Saturates Carbs - sugars Protein Salt
What has replaced GDAs on food labelling?
Reference intakes (RIs) These guidelines are to help make food choices, not targets and based on average-sized woman. They're expressed as amount and % on label
What are the current RIs for energy, fat, carbs, protein and salt?
Energy 2000kcal/8400kj Fat less than 70g of which saturates 20g Carbohydrate 260g of which sugars 90g Protein 50g Salt less than 6g
Is front of pack labelling mandatory?
No, traffic light systems are voluntary
How many allergens must be highlighted?
14: Gluten Milk Fish Crustaceans Tree nuts Peanuts Sesame Mustard Lupin Sulphur dioxide Soya Celery Molluscs Eggs
To be labelled organic, what percentage of the ingredients need to be organic?
95%
What are the 6 categories of food additives with their E numbering system?
Colours E100s Preservatives E200s Antioxidants E300s Emulsifiers, stabilisers, thickeners E400s + E322 & E1103 Flavour Enhancers E600s Sweeteners E900s + E420 & E421
What 3 ways can food additives be described?
Artificial
Nature identical
Natural
What are colours used for and give examples of natural and artificial, with side effects
E100s
to make food look more appetising
Natural colours beetroot, curcumin, riboflavin, carotenes
Artificial colours, sunset yellow
Cause hyperactivity and poor concentration
What are preservatives used for and give examples of natural and artificial, with side effects
E200s
Prolong shelf-life and slow decomposition
Sulphur dioxide - dried fruit, wine, pickled veg
Sodium nitrate in processed meats
Linked to asthma and allergies
What are antioxidants used for and give examples of natural and artificial, with side effects
E300s
Decrease oils and fats turning rancid in margarine, biscuits and increase shelf-life, replacing natural antioxidants
What are emulsifiers and stabilisers used for and give examples of natural and artificial, with side effects
E400s
Emulsifiers mix ingredients that would normally separate (dairy free milks and yoghurts)
Stabilisers prevent ingredients separating again (lecithin, carrageenan, pectin) in ice-cream, dairy free products, mayo
IBD and colon cancer
What are thickeners used for and give examples of natural and artificial, with side effects
E440s
Increase viscosity and gelling in soups, sauces, jelly (pectin, gums, agar agar)
Linked with bloating, flatulence
What are flavour enhancers used for and give examples of natural and artificial, with side effects
E600
MSG (621) in crisps, Pot Noodles, processed meat.
Causes headaches, sweating, chest pain.
What are sweeteners used for and give examples of natural and artificial
E900s
Natural - stevia (safest) and xylitol
Synthetic- aspartame, saccharin
What is the result of using artificial sweeteners like aspartame, saccharin?
Raise insulin levels and affect insulin sensitivity
Over-stimulate sugar receptors making fruit taste bland.
Addictive, increase sweet cravings
Cause DNA mutations
Name 2 additives that affect the nutritional value of food
Chlorine dioxide (bleaching flour, fats, purify water) decreases Vit E content Sulphur dioxide (preservative) impedes oxygen carrying capacity of haemoglobin and destroys B1
Flour must be fortified with…
Calcium carbonate
Iron
Thiamine
Nicotinic acid
What are the problems with fortification of flour, replacing the nutrients lost during processing?
Use synthetic nutrients
Doesn’t encourage healthy eating
No need to strip the food of nutrients (eat wholefoods)
Portrays the food as healthy
Sugar-laden food are often fortified despite their health risks
What is the main reason a nutritional therapist measures food intake?
To assist in diagnosis of diet-related conditions
What 4 ways can you measure food intake on specified days?
Menu records
Weighed records
Estimated records
24 hour recall
Which is the best way to gain the most accurate record of food / drink intake?
Food diary
- all meals and snacks
- all fluids
- all fruit and veg
- method of food prep
- symptoms after meals identify triggers
- time of meals
- supplements
What other points should you notice in a food diary?
- energetics
- food dislikes/aversions
- serving size
- eating patterns
- dietary type
- snacking
- time of meals
- relationship with food
