Food labelling and additives

Question 1

What is the mandatory info on the back of pack?

Answer 1

Energy value
Fat
 - Saturates
Carbs
 - sugars
Protein
Salt

Question 2

What has replaced GDAs on food labelling?

Answer 2

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

Question 3

What are the current RIs for energy, fat, carbs, protein and salt?

Answer 3

Energy 2000kcal/8400kj
Fat less than 70g of which saturates 20g
Carbohydrate 260g of which sugars 90g
Protein 50g
Salt less than 6g

Question 4

Is front of pack labelling mandatory?

Answer 4

No, traffic light systems are voluntary

Question 5

How many allergens must be highlighted?

Answer 5

14:
Gluten
Milk
Fish
Crustaceans
Tree nuts
Peanuts
Sesame
Mustard
Lupin
Sulphur dioxide
Soya
Celery
Molluscs
Eggs

Question 6

To be labelled organic, what percentage of the ingredients need to be organic?

Answer 6

95%

Question 7

What are the 6 categories of food additives with their E numbering system?

Answer 7

Colours E100s
Preservatives E200s
Antioxidants E300s 
Emulsifiers, stabilisers, thickeners E400s + E322 & E1103
Flavour Enhancers E600s
Sweeteners E900s + E420 & E421

Question 8

What 3 ways can food additives be described?

Answer 8

Artificial
Nature identical
Natural

Question 9

What are colours used for and give examples of natural and artificial, with side effects

Answer 9

E100s
to make food look more appetising
Natural colours beetroot, curcumin, riboflavin, carotenes
Artificial colours, sunset yellow
Cause hyperactivity and poor concentration

Question 10

What are preservatives used for and give examples of natural and artificial, with side effects

Answer 10

E200s
Prolong shelf-life and slow decomposition
Sulphur dioxide - dried fruit, wine, pickled veg
Sodium nitrate in processed meats
Linked to asthma and allergies

Question 11

What are antioxidants used for and give examples of natural and artificial, with side effects

Answer 11

E300s

Decrease oils and fats turning rancid in margarine, biscuits and increase shelf-life, replacing natural antioxidants

Question 12

What are emulsifiers and stabilisers used for and give examples of natural and artificial, with side effects

Answer 12

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

Question 13

What are thickeners used for and give examples of natural and artificial, with side effects

Answer 13

E440s
Increase viscosity and gelling in soups, sauces, jelly (pectin, gums, agar agar)
Linked with bloating, flatulence

Question 14

What are flavour enhancers used for and give examples of natural and artificial, with side effects

Answer 14

E600
MSG (621) in crisps, Pot Noodles, processed meat.
Causes headaches, sweating, chest pain.

Question 15

What are sweeteners used for and give examples of natural and artificial

Answer 15

E900s
Natural - stevia (safest) and xylitol
Synthetic- aspartame, saccharin

Question 16

What is the result of using artificial sweeteners like aspartame, saccharin?

Answer 16

Raise insulin levels and affect insulin sensitivity
Over-stimulate sugar receptors making fruit taste bland.
Addictive, increase sweet cravings
Cause DNA mutations

Question 17

Name 2 additives that affect the nutritional value of food

Answer 17

Chlorine dioxide (bleaching flour, fats, purify water) decreases Vit E content
Sulphur dioxide (preservative) impedes oxygen carrying capacity of haemoglobin and destroys B1

Question 18

Flour must be fortified with…

Answer 18

Calcium carbonate
Iron
Thiamine
Nicotinic acid

Question 19

What are the problems with fortification of flour, replacing the nutrients lost during processing?

Answer 19

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

Question 20

What is the main reason a nutritional therapist measures food intake?

Answer 20

To assist in diagnosis of diet-related conditions

Question 21

What 4 ways can you measure food intake on specified days?

Answer 21

Menu records
Weighed records
Estimated records
24 hour recall

Question 22

Which is the best way to gain the most accurate record of food / drink intake?

Answer 22

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

Question 23

What other points should you notice in a food diary?

Answer 23

• energetics
• food dislikes/aversions
• serving size
• eating patterns
• dietary type
• snacking
• time of meals
• relationship with food