Translated from Arabic to English - www.onlinedoctranslator.com
Example of a meal's hidden ingredient
content (of added sugar, fat, and sodium)
Dinner
low fat milk
Carrots and raisins
1 cup (1% fat)
4 small carrots
Tuna salad sandwich with
lettuce and mayonnaise
2 slices of whole grain bread 1/4
cup canned tuna
2 teaspoons of mayonnaise 2
tablespoons of chopped celery
1 medium lettuce leaf
1/4 cup raisins
507 calories
added sugars
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Healthy Food Guide for the Healthy Practitioner
Saturated fats
Sodium
The daily total of the three meals
Calories
fromSugaradditive
164
(8%of total calories
taken daily)
Less than or equal to 10% of calories
Calories
fromSaturated
fat
Sodium
153
2,253
(8%of total calories
taken daily)
unbridled
Less than or equal to (2,300) mg
Less than or equal to 10% of calories
1,995
Calories
added sugars
Saturated fats
Sodium
*Dietary Guidelines for Americans 2015-2020.Eightth Edition. Dietary Guidelines.gov. USDA. 2015
Healthy Food Guide for the Healthy Practitioner
27
Examples of healthy options
Unhealthy choice
Salted nuts
(high sodium)
Fried chicken
French fries
Preserved canned fruits
With a sugary liquid
Green salad Unspecified amount of olive oil
or salad dressings
28
Healthy Food Guide for the Healthy Practitioner
A healthy choice
Unsalted nuts
(low sodium)
Grilled chicken
Seasoned with herbs
Herb baked potato
Fresh fruits
Green salad with a spoon
A little olive oil
Unhealthy choice
Fruit products
With added sugar
Refined grains
Snack
With added sugar
local drink
A healthy choice
fruit
Whole grain
Snack
Non-domesticated drink
Healthy Food Guide for the Healthy Practitioner
29
Food card
The food label is the nutritional guide that provides information about the nutrients that the food contains for a specific product. This label
is printed in a clear place on the outside of the product.
The Saudi Technical Regulation NoAnd issued by the Food and Drug General Authority, the approved food card, which is SFDA.FD 2233 Updated
and implemented at the end2019 AD
30
Healthy Food Guide for the Healthy Practitioner
5 Easy steps to read the food label
the card
food
Portion size
learn i
number of servings in the product)2
Attb way about the following steps when reading the food label
1
s Read the daily ration, which
tech
wn cups or grains or
by the cut p and expressed in grams
start with
or pal Fill
serving size (cup)228g(
A quick way to evaluate any product you are buying
in all card information
who
i per share
not on the entire package or product
FYou may take more or less.
Thermal rates
e for nutritional value
Look out
mwhich determines the percentage of content
This a lfood product
FY single share so that
Yaa
t righteousness5% or aSay low
And20% or aMore high
Match the colors with the table
nutritional value
d Calories per serving.
right and a general rule
to estimate calories in any product 4
0Low heat rate. 1Medium
00heat rate. heat stroke or
400Q higher.
Verify
q daily nutritional value2
today
heat prices)(250) daily
3
Less than
4
these elements
She is of the most dangerous elements
to ¯ have chronic diseases
which must be eliminated.
Take care
(
amount per serving
5
total fat12Total
18%
saturated fat3Jm
15 %
trans fat30C cholesterol
30amalgam
10%
Sodium470amalgam
20%
carbohydrates31Jm
10%
dietary fibre0Jm
0%
sugar5Jm
20%
added sugar10Jm
protein5Jm
Vitamin (A)
4%
Vitamin C
2%
Iron
20%
Calcium
4%
Specify the percentage of the daily nutritional value
Eat
k enough of these nutrients
The amount of nutrients in one serving
to improve health
day is generally used for dietary advice.
Our suffering
Your total daily need2000A kilocalorie per
Make sure that there is no substance that may cause allergy to any member of the family, such as gluten, eggs and its
products, sesame seeds, nuts, peanuts and its products, mustard, soybeans and its products, milk and its products.
Healthy Food Guide for the Healthy Practitioner
31
L polysaccharides added
limit
allowed
Its names
its disadvantages
the salt
The food product has a high solid contentMN sugar if the food content and
of more than22.5 grams / 100 grams. j ofK the food product has a high
sugar if the food content is liquid
content of more than11.5g/100g.
helps
for adults to reduce blood pressure and the risk of disease
Includes monosaccharides and
And
Find several names for the sugar
disaccharides. It is found in food
added to sucrose, dextrose, and
products, for example: glucose, lactose, maltose. Sugar can be added to
fructose, and ethyl maltose, in other
the card brown sugar - malt sugar
terms, such as: dextrin - corn syrup - rice - treacle sugar - sugarcane juice
syrup - caramel - dextrose - fava juice
K e center.
Salt, sodium, sea salt, monosodium And
Turn, glutamate
baking soda, sodium bicarbonate,
Um, benzoates
sodium phosphate.
- An increase in calories from higher i Amethyst and drinks with AB
amounts of free sugars leads to more s content unhealthy weight gain.
- Hypertension .
Heart disease and stroke
- Affects blood pressure and serum lipids
Tooth decay (tooth damage).
* Reducing the intake of added sugars
H.
An intake of 5 grams of salt or less is recommendedDaily
cardiovascular disease and stroke.
Purity and heartfelt.
H.
L of the risk factors for heart disease
reduces blood vessels.
Eat fresh or dried fruits or snacks
instead of sugary snacks
ways to reduce
Consumption
32
MFreeze and raw vegetables as meals.
Eat half the serving of diabetic products H.
- Limit your consumption of sugary foodsT Drinks that contain large
quantities of sugar, sweets and
and drinks, such as sugar-sweetened
drinks, syrups that contain
snacks (i.e. all kinds of sweetened
sugars or non-carbonated
beverages - these include fruit or
drinks, juices and drinks in
vegetable soft drinks, flavored liquid
to
concentrates, ready-to-drink energy and powder form, water, ready-tosports drinks, and nondairy milk drinks Mdrink
flavor).tea, and coffee
Healthy Food Guide for the Healthy Practitioner
- Reducing salt and flavor enhancers in high-
Salinity in
quality food recipes as much as possible.
- Limit the use of seasonings rich in s And always like
soy sauce, salad dressing, ketchup, aware of the sauce,
and mustard.
- Replacing salt with lemon and seasoning
wl powder
with garlic or black pepper
No salt on the table.
h and canned.
- Choose products with high sodium We reduce
content.
Reducing takeaway meals.
- Reduce consumption of snacks money
Healthy food shopping card
An identification card that can be kept on smart devices or carried in a pocket. It contains a table showing the amount of fat, sugar, saturated fat and salt in
the food product, high, medium or low, according to color.
Global recommendations for fat, sugar and sodium in food products per 100g of solid foods
component
Fats
Saturated fat
Sugar
Sodium
low
less than
middle
high
3
more than
from gram
3gram
to17,5gram
17,5gram
less than
from1.5gram
more than
5
more than
1,5gram
less than
5gram
less than
0,3gram
to5gram
from gram
to22.5gram
0,3gram
22,5gram
from
more than
to1,5gram
1,5gram
Solid foods include processed meats, baked goods, crackers, and cheese
Nuts, cocoa products...etc.
5gram
Healthy Food Guide for the Healthy Practitioner
33
Global recommendations for fat, sugar and sodium in food products per 100g of liquid food
component
Fats
Saturated fat
Sugar
Sodium
low
less than
1,5gram
less than
0,75gram
less than
2,5gram
less than
0,3gram
middle
high
from1,5gram
more than
to8,75gram
from0,75gram
to2,5gram
2,5gram
from
to11,25gram
0,3gram
from
to0,75gram
Liquid food means juices, dairy, soft drinks, energy drinks...etc
34
Healthy Food Guide for the Healthy Practitioner
8,75gram
more than
2,5gram
more than
11,5gram
more than
0,75gram
Low or No Calorie Sweeteners*
sweeteners
aspartame
The acceptable amount is taken daily
40 mg/kg of f
Body weight / daily
(Joint Committee of Experts B
The Food and Agriculture Organization, the World Health Organization, and the European Food Safety Authority)
50 mg/kg of f
5 mg/kg of f
sucralose
(Food and Drug Administration
15 mg/kg of f
K Yeh)
MFor the general public except for patients with phenylketonuria
gn body / daily
K Yeh)
Body weight / daily
(Joint Committee of Experts B the Food and Agriculture Organization, the World Health Organization, and the European Food Scientific Council)
(glycoside
steviol),
≥ %95 purity
potassium
acesulfame
4 mg/kg of weight n body/daily expressed as purified stiphol extract
(Joint Expert Committee New n Food and Agriculture Organization, World Health Organization, Food Safety Authority of Australia/
12 mg/kg of f
(Food and Drug Administration
Body weight/day expressed as purified steviol glycoside
K Yeh)
4 mg/kg of weight n body / daily
(Scientific Council on Food a
15 mg/kg of f
15 mg/kg of f
(Food and Drug Administration
5 mg/kg of f
0.3 mg/kg of
(Food and Drug Administration
2 mg/kg wt
for European)
Body weight / daily
K and the Joint FAO/WHO Committee of Experts)
Body weight / daily
K Yeh)
gn body / daily
(Joint Committee of Experts B
neotam
= 75
Sugar)
(200 times sweetening
= 23
Sugar)
(600 times sweetening
= 27
Zealand, Food Safety Authority European Food Safety, Health Canada)
(Food and Drug Administration
saccharin
calories by the
Body weight / daily
(Food and Drug Administration The
acceptable amount taken by Yu
av low
MDaily acceptance
The number of local refills
n Food and Agriculture Organization and the World Health Organization)
And
Body weight / daily
K Yeh)
n body / daily
(Joint Committee of Experts B
n Food and Agriculture Organization and the World Health Organization)
*Taha, A.Kumosani, M.El-Dein, A.Aldhaheri, A.Alhaiif.2018.Healthy Nutrition, 11:6.
(300 times sweetening
Sugar)
= 23
(200 times sweetening
Sugar)
= 45
(400 times sweetening
Sugar)
= 23
(10,000 times sweetener
H Sugar)
Healthy Food Guide for the Healthy Practitioner
35
the reviewer
36
Healthy Food Guide for the Healthy Practitioner
https://www.sfda.gov.sa/ar/awareness/Campaigns/pages/Food_leabeling.
.9
aspx
https://www.who.int/ar/news-room/fact-sheets/detail/healthy-diet
https://nutritionfacts.org/topics/heme-iron/
Taha, A.Kumosani, M.El-Dein, A.Aldhaheri, A.Alhaiif.2018.Healthy
.1
int/bmi/index.jsp?introPage=intro_3.html
. 10
. 11
Changes to the Nutrition Facts Label. (2017, November 11).
.2
Retrieved from https://www.fda.gov/Food/GuidanceRegulation/
. 12 GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.
Nutrition, 11:6.
American Diabetes Association http://glycemic.com/DiabeticExchange/
BMI classification. (2017, December 27). Retrieved from http://apps.who.
htm#highlights
. 13
Dietary Guidelines for Americans 2015-2020. Eighth Edition. Dietary
.3
Guidelines.gov. USDA. 2015
The Diabetic Exchange List (Exchange Diet). (nd). Retrieved from
The%20Diabetic%20Exchange%20List.pdf
US Department of Agriculture, Agricultural Research Service, Nutrient
Food Exchange Lists. (nd). Retrieved from https://dtc.ucsf.edu/pdfs/
. 14
Data Laboratory. USDA National Nutrient Database for Standard
LabelingNutrition/ucm274593.htm
August 31, 2015
Waist Circumference and Waist-Hip Ratio Report of a WHO Expert
bitstream/10665/44583/1/9789241501491_eng.pdf
.5
How to Understand and Use the Nutrition Facts Label. (2017, October 2).
Release 27, 20015. Available at: http://ndb.nal.usda.gov/. Accessed
Consultation. (december, 2008). Geneva.doi: http://apps.who.int/iris/
FoodLists. pdf
Retrieved from https://www.fda.gov/Food/IngredientsPackagingLabeling/
Reference.
.4
https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad -
. 15
.6
and-good
https://www.goredforwomen.org/live-healthy/good-fat-versus-bad-fat/
.7
https://www.webmd.com/diet/obesity/features/skinny-fat-good-fats-bad -
.8
fats#1
Healthy Food Guide for the Healthy Practitioner
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