Nutrition VI
Chapter 12 Nutrition Labels
Added Sugars
Original daily value: undetermined
Updated daily value: 50 g
Choline
Original daily value: undetermined
Updated daily value: 550 mg
Nutrient→Original →Updated DV
Total Fat 65g 70g
Saturated fat 20g 20g
Cholesterol 300mg 300mg
Sodium 2400 mg 2300 mg
Potassium 3500mg 4700mg
Total carb 300g 275g
Dietary fiber 25g 28g
Protein 50g 50g
Vitamin A 5000 IU 900 ug RAE squared
Vitamin C 60mg 90mg
Calcium 1000 mg 1300 mg
Iron 18 mg 18 mg
Vitamin D 400 IU 20 ug squared
Vitamin E 30 IU 15mg
Vitamin K 80 ug 120 ug
Thiamin 1.5mg 1.2mg
Riboflavin 1.7mg 1.3mg
Niacin 20 mg 16 mg NE
Vitamin B6 2mg 1.7mg
Folate 400 ug 400 ug DFE
Vitamin B12 6 ug 2.4 ug
Biotin 300 ug 30 ug
Pantothenic Acid 10mg 5mg
Iodine 1000mg 150 ug
Magnesium 150 ug 420 mg
Zinc 15mg 11mg
Selenium 70 ug 55 ug
Copper 2 mg 0.9mg
Manganese 2 mg 2.3mg
Chromium 120 ug 33 ug
Molybdenum 75 ug 45 ug
Chloride 3400mg 2300mg
New nutrition label, What’s different?
-servings larger bolded font
-serving sizes updated
-calories larger type
-updated daily values
-new: added sugars
-change in nutrients required
-actual amounts declared
-new footnote
Other info required on packaging
-name and address of manufacturer, packager, or distributor
-statement of identity, what the product actually is
-net contents of the package: weight volume, measure, or numerical count
-ingredients, listed in descending order by weight
Lean- fewer than a set amount of grams of fat for that particular cut of meat or seafood
High, rich in, or excellent source of- contains 20% or more of the nutrients DV
Good source, contains, or provides- contains 10-19% of the nutrients
DV
Light/Lite- contains ½ fewer calories or 50% less fat
Organic- contains 15% certified organic ingredients
Term organic is regulated by the USDA
Food product->amount->object compare->hand comparison->
Pasta, Rice ½ cup tennis ball cupped hand
Vegetables 1 cup baseball N/A
Cooked vegetables ½ cup N/A cupped hand
Meat/Fish 3 oz. deck of cards palm of hand
Milk 1 cup fist N/A
Oil 1 tsp. thumb tip N/A
Chapter 12 Building Healthy Eating Patterns
1st step Individual
-motivating change in individual behavior by increasing knowledge or influencing attitudes or changing beliefs
2nd step Interpersonal
-recognizing that groups provide social identity and support. Target groups for this are family and peers/friends
3rd step Organizational
-changing policies, practices, and physical environment of an organization to support behavior change (ex. workplace)
4th step Community
-coordinated the effects of all members of a community to bring about change (ex. organizations, community members, citizen
5th step Public Policy
-developing and enforcing state and local policies that promote good health. Media campaigns that promote public awareness of health and the need for change
Chapter 12 My Plate Planner
Planner Methods of Use
-½ plate with vegetables
-¼ plate with lean meat, chicken, fish (about 3 oz.)
-¼ plate with whole grain such as ⅓ cup rice
-choose one serving of dairy
-add margarine or oil for addition at the table
-discretionary calories- excess calories after your required nutrient needs are met
-increases with physical activity, decreases with age
Snack during breakfast and lunch containing 2000 calories
-6 oz. fat free yogurt: 100 calories
-with ½ cup raspberries: 32 calories
-Total snack calories: 132 calories
-1 banana 105 + 7 reduced fat crackers 120
-Total 225 calories
Breakfast
-1 scrambled egg 92 calories
-w/ sliced mushrooms 7 calories
-½ whole wheat muffin 67 calories
-1 tsp margarine spread 15 calories
-1 orange 65 calories
-8 oz. low sodium tomato juice 53 calories
Total- 299 calories
Lunch
-1 sandwich on pumpernickel bread 160 calories
-with smoked turkey deli meat 30 calories
-4 slices tomato 14 calories
-2 lettuce leaves 3 calories
-1 tsp mustard 3 calories
-1 oz. baked potato chips 110 calories
-1/c cup blueberries 1 tsp sugar 57 calories
-8 oz. fat free milk 90 calories
Total- 467 calories
Dinner
-1 c greek salad 150 calories
-with 5 greek olives 45 calories
-with 1.5 tsp olive oil 60 calories
-3 oz. grilled chicken 150 calories
-½ cup steamed asparagus 20 calories
-with 1 tsp olive oil 40 calories
-with 1 tsp sesame seeds 18 calories
-½ c cooked wild rice 83 calories
-with ½ c chopped kale 18 calories
-1 whole wheat dinner roll 4 calories
-1 tsp almond butter 33 calories
Total- 691 calories
Total calories- 1814 discretionary calorie allowance-156 calories
Chapter 12 Pacific Based Dietary Guidelines (SPC)
Protein Rich
-Energy nutrient dense foods- foods that are both high in calories and high in nutrients
-Description- recommendation is that these foods should be included in all meals, contributing to about ½ of the food you should consume each day
-Protective foods- fruits and vegetables
High in vitamins and minerals. In all meals: ⅓ food consumed each day
Eat these foods twice a day in small amounts
My Plate Planner- aimed to educate people about the type of food that is best for supporting optimal health and offers the advice that it is okay to enjoy food. Just eat a diverse diet in moderation. Foods are classified into 5 groups: grains, fruits, vegetables, protein, and dairy.