Nutritional Labels Flashcards
Kinds of nutritional information?
nutrition facts, ingredient list, nutrition claims and health claims
What are nutrition facts?
Mandatory in 2005. They include: calories and 13 important nutrients, the actual amount of a nutrient (in g or mg) and the % daily value
How do you use them?
To find foods that may be better for you. If you are looking to consume more or something (vitamin C) or if you want to consume less of something (trans fat)
Why do similar food products have different nutritional information?
the specific amount of food listed in the Nutrition facts table is chosen by the food manufacturer within a suggested serving size range
what is the percent daily value?
recommendations for a healthy diet. used to determine whether there is a lot or little nutrients in a specific amount of food. Use this to make informed choices
Ingredients list?
use it to make informed choices. Source of nutrient information. They are listed in descending order by weight (first = greatest amount). Good for health concerns, allergies and to help people avoid certain foods (beliefs)
What are nutrition claims?
can help you make good choices by highlighting a feature of interest of the food (good source of Vitamin C). They cannot be misleading
Sodium free? Low in fat?
< 5 mg sodium and 3 g or less of fat
Disease reduction claims examples
“A healthy diet low in saturated and trans fats may reduce the risk of heart disease. (Naming the food) is free of saturated and trans fats.”
a healthy diet with adequate calcium and vitamin D, and regular physical activity, help to achieve strong bones and may reduce the risk of osteoporosis;
a healthy diet rich in vegetables and fruit may help reduce the risk of some types of cancer; and
a healthy diet containing foods high in potassium and low in sodium may reduce the risk of high blood pressure, a risk factor for stroke and heart disease.
Who develops these claims?
third party organizers & corporations
Four key points on nutrition facts
Use it to make informed choices
its easy to find and use
based on a specific amount of food you eat
use the % daily value to determine the nutritional information of the food
What is Canada’s food guide?
Provides detailed information on the amount and type of food you need, and the importance of physical activity in your day
What about vegetables?
Fresh fruit and vegetables are exempted from food labelling regulations. On the other hand, frozen or canned fruits and vegetables have nutrition facts (added sugar, fat and salt)
Food guide recommendations
eat at least one dark green and one orange vegetable a day, have vegetables and fruits more than juice
make at least 1/2 your grain products whole grain, choose grains that are lower in fat, sugar & salt
for milk & alternatives: drink skim milk
have meat alternatives: beans, lentils and tofu, eat at least two food guide servings of fish each week & select lean mean and alternatives
2-3tbsp of unsaturated fats each day
use vegetable oils: canola, olive and soybean
