NUTRITION 101 & CLEAN EATING
Macro-Nutrients vs Micro-Nutrients NUTRIENTS
Carbohydrates 4 Calories/gram Fiber Fats 9 Calories/gram Proteins 4 Calories/gram Alcohol: 7 calories/gram
NUTRITION LABEL Required on every manufactured product. Serving sizes. Total fat Types of fat Total carbohydrates Types of carbohydrates Protein
SERVING SIZES One candy bar or one soda may not equal to one serving. Overindulgence Portion control
Fat is NOT a scary word! Required for Vitamin absorption Insulates and protects body organs Major source of energy TOTAL FAT Different types of fat: Saturated Unsaturated Trans saturated Recommended intake of total fat is 25% to 35% of calories
DIFFERENT TYPES OF FAT: Saturated Fat Solid at room temperature Shown to raise LDL Recommended intake is less than 10% of calories Unsaturated Fat Liquid at room temperature Shown to lower LDL
TRANS SATURATED FAT Chemically altered unsaturated fat Common problems associated with intake: Raises LDL Lowers HDL Increased risk for Heart Disease
PROTEIN What does it do? Why is it important? Recommended intake is 15% to 25% of total calories
TOTAL CARBOHYDRATE Carbohydrate is NOT a bad word! Good carbohydrates vs. bad carbohydrates Fiber Gradual increases, not rapidly at once Recommended intake of total carbohydrates is 50% to 60% of total calories
THE WHOLE GRAIN
CARBOHYDRATES AS SWEETENERS Two types of sugar Naturally occurring Added sugar
HIGH FRUCTOSE CORN SYRUP (HFCS) GLUCOSE & FRUCTOSE
WHAT IS THE DIFFERENCE BETWEEN SUGAR & HFCS? Table Sugar- equal parts fructose & glucose High Fructose Corn Syrup- more fructose than glucose
NON-CALORIC SWEETENERS: NATURAL VS. ARTIFICIAL Artificial Sweeteners Sugar Alcohols Natural Sweeteners
FOOD LABEL HEALTH CLAIMS
NUTRITIONAL LABEL BREAKDOWN What does it mean? Health claims? Made with whole grains? All natural? Organic? Gluten free? Etc. Ingredients?
ALL NATURAL VS. ORGANIC Natural claims have no regulation All natural may not actually be that natural
ALL NATURAL VS. ORGANIC Organic claims are strictly regulated by the USDA Lengthy and extensive process which increases cost of products Different claim types: 100% Organic Organic Made with Organic Ingredients
GLUTEN FREE Gluten is a natural protein that forms when liquid mixes with wheat flour Celiac Disease Does NOT have an adverse effect on majority of the population Recent awareness for celiac disease Gluten gives elasticity to pizza and other dough
INGREDIENT LIST Unbleached Enriched Wheat Flour [Flour Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid (A B Vitamin)], Water, Honey, High Fructose Corn Syrup, Whole Wheat Flour, Rye Flour, Wheat Gluten, Wheat Bran, Yeast, Contains 2% Or Less Of Each Of The Following: Soy Flour, Vegetable Oil (Soybean Oil Or Canola Oil), Salt, Dough Conditioners (Sodium Stearoyl Lactylate, Calcium Stearoyl-2-Lactylate, Mono Glycerides, Calcium Iodate, Ethoxylated Mono And Diglycerides, Calcium Peroxide, Datem), Whey (Milk), Cultured Whey, Vinegar, Calcium Sulfate, Monocalcium Phosphate, Yeast Food (Ammonium Sulfate).
INGREDIENT LIST Important to make informed decisions about any manufactured product Ingredients are listed in order of largest amount The first 4 or 5 are what makes up the majority of the product Always check the ingredients to ensure if the product is truly whole wheat or whole grain If the flour is listed as just wheat or enriched then it is white flour
CLEAN LABEL What are we looking for? Why are we moving towards it? What are the manufactures replacing them with?
NITRATES AND NITRITES What are they? Why are they added? What are the potential health issues?
ARTIFICIAL DYES AND ARTIFICIAL FLAVORS Food & Drug Administration (FDA) regulates all color additives 9 certified artificial colors approved by FDA
NATURAL COLOR ADDITIVES Annatto Extract (Yellow) Dehydrated Beets (Blue, Red, Brown) Caramel (Yellow & Tan) Beta Carotene (Yellow & Orange) Grape Skin (Red & Green) Turmeric Extract (Yellow) Fruit & Vegetable Juice
MSG Monosodium glutamate Used as a flavor enhancer
SMARTER GROCERY SHOPPING Stick to the outside perimeter Fresh or frozen vegetables and fruits over canned Read food labels and do not become swayed by the health claims Nutritional data Ingredients List Serving sizes