Nutrition 2013
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Digestive System 101
MyPlate.gov
Food Sources
Reading Food Labels
Portion Distortion/Energy Balance
Food Journals- (record 1 week)
Diet Analysis
Calorie content ???
• 1) One plain bagel
• A) 150 calories
• 2) 1 cup of chocolate milk
• B) 180 calories
• 3) 1 slice of apple pie
• C) 210
• 4) 1 cup cooked spaghetti
• D) 155
• 5) 1 stalk of celery
• E) 5
• 6) 1 can of regular coke
• F) 520
• 7) 1 quarter-pound hamburger
• G) 100
with cheese
• 8)1 pear
• H) 405
How did you do???
•1 plain bagel – 180 (B)
•1 cup of chocolate milk – 210 (C)
•1 slice of apple pie – 405 (H)
•1 cup cooked spaghetti – 155 (D)
•1 stalk of celery – 5 (E)
•1 can of regular coke - 150 (A)
•1 qtr.-pound hamburger with cheese – 520 (F)
•1 pear - 100 (G)
Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1998, 2006
(*BMI
30, or about 30 lbs. overweight for 5’4” person)
1998
1990
2006
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/
Nutrition FactsReading
The Labels On The
Products You
Buy & Eat
History of the Label
•Nutrition labeling for
•
consumers has been
around since the 70’s
It was only in 1994
that the USDA & FDA
made labeling the
law!
Importance to You
•You're a Consumer
•
who must be able to
make wise decisions
and discern between
facts and gimmicks!
(low fat)
Its your $$$ spend it
wisely!
•WHY DON’T WE TAKE
A LOOK AT SOME
LABELS??
The 4 Simplified Parts
Part 1
Serving Size
How Much Am I
Consuming?
The 4 Simplified Parts
Part 2
Calories & Nutrients
Related to Chronic
Disease
Limit Intake of These
• High Calories
• High Cal from Fat
• Saturated Fat
• Cholesterol
The 4 Simplified Parts
Part 3
Nutrients we need to
stay healthy
Increase Intake of These
• Fiber
• Vitamin A
• Vitamin C
• Calcium
• Iron
The 4 Simplified Parts
Part 4
Footnote
This is How We Get The
% Daily Values
Based on a 2000 Calorie
Diet
Ingredients
•What determines how they are listed?
Let’s Be Realistic
•Unless you really
know your nutrition
and have a lot of time
to discern between
products, choosing
can be difficult!
A Realistic Approach
•Label Ease Method
o KISS Principle
o When monitoring what you eat, just
take it one meal at a time. Don’t
overwhelm yourself. Just think, “all I
have to do is ensure I eat something
healthy and fresh this ONE meal.”
Then worry about the next meal when
it comes.
o When preparing your meals for the
week, stay simple. Pick your 5
favorite proteins and carbs, and then
mix and match them to make meals.
Make sure you include some fresh
vegetables along the way.
Label Ease
•It’s a method of raising and lowering your
fingers
•The Magic Number is 10!
Label Ease
•Raise a Finger if…
10% > Vitamin A
10% > Vitamin C
10% > Calcium (Ca)
10% > Iron (Fe)
10% or 5g > Protein
10% > Fiber
Label Ease
•Lower a Finger if…
10% > Total Fat
200 > Calories
10% > Cholesterol
Label Ease
•If You Have ANY Fingers Left Standing
The Food Is Nutrient Dense
Lets Try One
Broccoli
How Many Fingers
Do You Have
Standing?
Quiz Time #1
Oatmeal
How Many Fingers
Do You Have
Standing?
Quiz Time #2
Cheerios
How Many Fingers
Do You Have
Standing?
Quiz Time #3
Plain Chips
How Many Fingers
Do You Have
Standing?
Quiz Time #4
Raw Apple
How Many Fingers
Do You Have
Standing?
Quiz Time #5
Stuffing
How Many Fingers
Do You Have
Standing?
Quiz Time #6
Pumpkin Pie
How Many Fingers
Do You Have
Standing?
Your Turn
•Lets Look At Some of
the Products You
Brought In!