Understanding food labels and the supplement industry Flashcards
many are not educated in making healthy dietary choices. the prevalence of ___ and _____ reflect this
obesity, related disease
nutritional facts label
required on most packaged food, was updated in 2016 to reflect current scientific information including the risk between diet and diseases
daily values
nutrition label guide to the relative amount of nutrients in a serving of food based on a 2000-kcal diet for healthy adult
understanding the difference between serving size and portion is relevant when
attempting to eat healthy
food descriptors:
free
fat-free or sugar-free, means the product contains no amount of, or trivial quantities of, the referred components
food descriptors:
low
if the foods can be consumed regularly without causing excessive intakes of its referred component
food descriptors:
low-calorie
less than 40kcal per serving
food descriptors:
low fat
less than 3g per serving
food descriptors:
low cholesterol
less than 20mg per serving
food descriptors:
low sodium
less than 140mg per serving
food descriptors:
light
- 1/3 fewer calories or half fat
- sodium content of low calorie, low fat food has been reduced by 50%
- color, texture, other property as long as it explains intent
food descriptors:
reduced
at least 25% less of the component than referenced product
food descriptors:
lean
less than 10g of fat, 4.5 or less saturated fat, less than 95mg of cholesterol per serving and per 100g
food descriptors:
extra lean
less than 5g of fat, less than 2g of saturated fat, less than 95mg of cholesterol per serving
food descriptors:
good source
10-19% of the DV
food descriptors:
high in
20% or more of DV
food descriptors:
extra
at least 10% more than DV
food descriptors:
very low sodium
35mg or less
food descriptors:
sodium free
less than 5mg
food descriptors:
high fiber
5g or more per serving
to enhance performance, many athletes and exercise enthusiasts use
supplements
supplement
product intended to fulfill or complement the diet and potentially improve health or performance
meant to thwart the risk for a deficiency
most common supplement in the US
multi-vitamin-mineral pills
ergogenic acid
product purported to offer a mental or physical edge in performance
performance enhancer
popular supplement/ergogenic aid categories
muscle strength/gain, weight loss, anti-aging, improved energy, improved endurance, pro-hormones, sports performance, multi-vitamins, herbs
the supplement industry is a “buyer beware” market as it
is not strictly regulated by the FDA
under the DSHEA, supplement manufacturers became responsible for
ensuring a supplement is safe before marketed
the FDA acts on questions of dietary supplement safety ____ it reaches the market, usually in response to
after, adverse effect
to help improve protection, it is recommended to stick with _____ manufactures
NS-certified
NS-certified supplements must undergo
banned substance screening
label claim review
contaminant review
facility audits
banned substance screening
screens for over 180 compounds on the WADA, NFL and MLB prohibited substance lists
label claim review
confirms the label matches the contents
contaminant review
certifies formulation and checks for undeclared ingredients
facility audits
manufacturing site audits and on-site inspections to check for banned substance
all consumers should beware of advertising and marketing that uses
testimonials
independent research
free trials
celebrity endorsements
guarantees of quick results
“secret” ingredient
proprietary blends
other suspicious marketing buzzwords
doctor recommended
physician-approved
amazing results
companies often make labels appear pharmaceutical and may come as
free-trial giveaway, where you just pay shipping
Which of the following is not required on a nutritional facts panel?
a. Total carbohydrates
b. Vitamin A
c. Calories from fat
d. Vitamin D
a
Which of the following is correct concerning the food descriptor “reduced”?
a. The contents contain half the calories of a normal product
b. The contents contain at least 25% less of the referenced component
c. The contents are broken into serving sizes half of the reference size
d. All of the above could be correct
b
Which of the following is a common ergogenic aid category?
a. Energy enhancers
b. Weight loss aids
c. Anti-aging compounds
d. All of the above
d
NSF-certified supplements must undergo all of the following, except:
a. Banned substance screenings
b. Facility audits
c. Employee competency reviews
d. Contaminant reviews
c
the most common supplements sold in the US are ____
multi-vitamin and mineral pills
the food label descriptor of “goof source” indicates the product contains ___-___% of the daily values for the reference nutrient
10, 19
True or False? Daily Values are nutrition label guides for the relative amount of nutrients in a serving of food based on a 3,500-kcal diet for a healthy adult.
false
True or False? The supplement industry is considered a “buyer beware” market due to limited FDA regulation.
true
provide a typical serving size for each of the following
a. grain products food group:
b. dairy food group:
c. meat and bean food group:
a. 1 slice of bread, ½ cup of pasta, ½ cup of cereal
b. 8 oz of milk, 1 oz of cheese, ½ cup of yogurt
c. 3 oz of meat, 1 egg, ½ cup of nuts, ½ cup of beans
define each of the following terms
a. supplement
b. ergogenic aid
a. Supplement: product intended to fulfill or complement the diet and potentially improve health or performance; meant to thwart the risk for a deficiency
b. Ergogenic aid: product purported to offer a mental or physical edge while exercising; also referred to as performance enhancers
identify at least three red-flag buzzwords or strategies used in advertising among companies trying to sell less than reputable supplements
a. testimonials
b. “independent research”
c. free trials
d. celebrity endorsements
e. guarantee of quick results
f. “secret” ingredients
g. proprietary blends
h. “doctor recommended”
i. “physician approved”
j. “amazing results”
k. “you just pay the shipping”
grain product common serving size
1 slice bread
1/2 c pasta
1/2 cereal
vegetable group common serving size
1/2c chopped
1c leafy
fruit common serving size
1 med apple
3/4c fruit juice
1 med orange
dairy common serving size
8oz milk
1oz cheese
1/2c yogurt
meat and bean common serving size
3oz meat
1 egg
1/2 c nuts
1/2 c beans
fats, oils, sweets common serving size
use springily
<10% sugar
<10% saturated fat
