Be a Food Label Detective!

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Kerry Shepherd
5 years ago
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1 Be a Food Label Detective! Elyse Kontra Kara Kelly Total Fat Type of fat is more important than total fat Limit total fat intake to 25-35% of your total calories Fat-free Caloriefree Saturated Fats Found in foods from animal sources and some plant sources Think of fats that are solid at room temperature Try to choose foods with 2 grams or less of saturated fat Risk factor for coronary artery disease Can raise cholesterol Limit to <10% of your total calories Foods and Oils High in Saturated Fat Beef and beef fat Veal Lamb Pork Butter Cream Whole milk Cheeses Other dairy Coconut Coconut oil Palm oil Palm kernel oil Cocoa butter 1

for partially hydrogenated oils in the ingredient list Foods and Oils High in Trans Fat Vegetable shortenings Margarines Crackers Candies Cookies Snack foods Fried foods Baked goods Partially

Polyunsaturated and monounsaturated fats are the two unsaturated fats May help lower blood cholesterol levels when you use them instead of saturated and trans fat Polyunsaturated Fats Found mostly in

2 What is Trans Fat? Is an unsaturated fat converted into a saturated fat Helps food stay fresh longer Can LDL and HDL Associated with heart disease, stroke, and type II diabetes Aim for NO trans fat in your diet Look for partially hydrogenated oils in the ingredient list Foods and Oils High in Trans Fat Vegetable shortenings Margarines Crackers Candies Cookies Snack foods Fried foods Baked goods Partially hydrogenated vegetable oils French fries Doughnuts What are Unsaturated Fats? Polyunsaturated and monounsaturated fats are the two unsaturated fats May help lower blood cholesterol levels when you use them instead of saturated and trans fat Polyunsaturated Fats Found mostly in plant-based foods and oils Typically liquid at room temperature Improves blood cholesterol levels Decreases risk of heart disease and type II diabetes One type: omega-3 fatty acids -decreases risk of coronary artery disease -protects against irregular heartbeats -helps lower blood pressure levels -found in fatty fish Foods and Oils High in Polyunsaturated Fats Soybean oil Corn oil Safflower oil Fatty fish- salmon, mackerel, herring, trout Nuts (Walnuts!) Sunflower seeds Monounsaturated Fats Found mostly in plant-based foods and oils Typically liquid at room temperature Improves blood cholesterol D i k f h t di Decreases risk of heart disease May improve insulin levels and blood sugar control Rates of heart disease are lower in Mediterranean countries (HINT: they eat more foods high in monounsaturated fat) 2

Olive oil Peanut oil Canola oil Avocado Poultry Nuts Seeds Olives Foods and Oils

Healthy skin and hair Helps absorb and move vitamins A, D, E, and K through the

fatty acids If you are on a low-fat diet, you may wind up eating more processed

Carbohydrates Found in: -Fruits -Breads -Vegetables -Cereals -Other grains -Milk

Carbohydrates -Sugar Starch Breaks down into simple sugars Rapidly absorbed and

(potatoes, corn, peas) Beans Dietary Fiber Isn t digested Beneficial for weight

3 Olive oil Peanut oil Canola oil Avocado Poultry Nuts Seeds Olives Foods and Oils High in Monounsaturated Fat The Bottom Line Your body needs some fat! Healthy skin and hair Helps absorb and move vitamins A, D, E, and K through the bloodstream Helps insulate your body Important energy source Provides essential fatty acids If you are on a low-fat diet, you may wind up eating more processed foods! Taste Testing! Carbohydrates Found in: -Fruits -Breads -Vegetables -Cereals -Other grains -Milk -Sweets Two main types: -Complex Carbohydrates -Starch -Dietary fiber -Simple Carbohydrates -Sugar Starch Breaks down into simple sugars Rapidly absorbed and metabolized Starchy foods: Grains (wheat, rice, barley, oats) Starchy vegetables (potatoes, corn, peas) Beans Dietary Fiber Isn t digested Beneficial for weight control, diabetes, high cholesterol, some forms of cancer Recommendation: g/day Foods high h in dietary fiber: Fruits Vegetables Whole grains Nuts Seeds 3

Insoluble Fiber Importance: -Regularity (relieves constipation) -Lower risk of diverticulosis -Improves intestinal health -Decreases risk of colorectal cancer Foods high in insoluble fiber: -Bran

weight control Foods high in soluble fiber -Oatmeal -Flax seed -Oat bran -Most fruits -Legumes -Dried beans/peas -Barley -Vegetables -Nuts Whole Grains Are the entire seed of a plant- Not refined!

4 Insoluble Fiber Importance: -Regularity (relieves constipation) -Lower risk of diverticulosis -Improves intestinal health -Decreases risk of colorectal cancer Foods high in insoluble fiber: -Bran from grains/cereals -Skins and seeds from fruits and vegetables -Dried beans/peas -Brown rice Soluble Fiber Importance: -Moderates blood glucose -Lowers cholesterol -Slows rate of digestion -Aids in weight control Foods high in soluble fiber -Oatmeal -Flax seed -Oat bran -Most fruits -Legumes -Dried beans/peas -Barley -Vegetables -Nuts Whole Grains Are the entire seed of a plant- Not refined! Refining normally removes the bran and the germ, leaving only the endosperm -about 25% of a grain s protein is lost, along with at least seventeen key nutrients Lowers your risk of heart disease, cancer, diabetes Contains fiber, vitamin E, protein, B vitamins Looking for Whole Grains in Your Food Official packaging symbol called the Whole Grain Stamp that helps consumers find real whole grain The 100% Stamp = ALL the grain is whole grain The basic Whole Grain Stamp = at least half a serving of whole grain per labeled serving Looking for Whole Grains in Your Food If the first ingredient listed contains the word "whole" it is likely but not guaranteed that the product is predominantly whole grain If there are two grain ingredients and only the second ingredient listed is a whole grain, the product may contain as little as 1% or as much as 49% whole grain 4

Oatmeal Brown rice Whole wheat Whole-grain corn Popcorn Whole rye

(cracked wheat) Millet Quinoa Sorghum ****Foods labeled with the words

or "bran" are usually NOT wholegrain Simple Sugars Sugars from natural and

natural sugars Added sugars: sugars added to foods during preparation -Soda

5 Oatmeal Brown rice Whole wheat Whole-grain corn Popcorn Whole rye Whole-grain barley Wild rice Whole Grain Foods Buckwheat Triticale Bulgur (cracked wheat) Millet Quinoa Sorghum ****Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually NOT wholegrain Simple Sugars Sugars from natural and artificial sources Added sugars vs. natural sugars Added sugars: sugars added to foods during preparation -Soda -Candy -Cake -Cookies -Pie Natural sugars: sugars found naturally in foods -Milk (lactose) -Fruit (fructose) Taste Testing! Be Label Savvy! 5

10/3/2016. SUPERSIZE YOUR KNOWLEDGE OF the CARDIAC DIET. What is a cardiac diet. If it tastes good, spit it out!!

10/3/2016. SUPERSIZE YOUR KNOWLEDGE OF the CARDIAC DIET. What is a cardiac diet. If it tastes good, spit it out!! SUPERSIZE YOUR KNOWLEDGE OF the CARDIAC DIET What is a cardiac diet If it tastes good, spit it out!! 2 1 Heart healthy diet includes: Limiting saturated fat Including unsaturated fats Including omega 3