Coach on Call It was great to talk with you. Thank you for your interest in understanding the new labels. I hope you find this tip sheet helpful. Please give me a call if you have more questions about this or other topics. As your health coach, I m ready to help in any way I can. Reading and understanding the labels on prepared foods is important if you want to shop wisely. The can help you figure out how foods fit into a healthy diet. Why not get the most nutrition for your money? labels tell you the amount of certain nutrients in the food. A nutrient is a substance the body needs from the diet for health. There are many, many nutrients. The label features key nutrients that most Americans eat too much of or too little of. Each part of the label is described below. Follow along using the numbered arrows on the label at the right. 1. At the top of the is the serving size. Important: All of the values on the are based on this amount of the food. It may be more or less than you eat. If the serving size is a half-cup and you eat one cup, you are getting twice the amount of calories stated on the label. You are getting twice the total fat, and so on. The serving size is based on what people actually eat, not what they should eat. You can check how much you should be eating at www.choosemyplate.com. 2 1 2 2. Servings per container is very important, too. What if you eat an entire package that contains four servings? You are getting four times the calories stated on the label. You are getting four times the total fat, and so on. 2 4 A healthier life is life on is the on line the for you! line for you! Copyright 2018 UPMC Health Plan Inc. All rights reserved C ON C NUTRITION FACTS 18ISD5711 (MCG) 4/1/18 PDF
Page 2 of 7 Coach on Call 3. Calories are a measure of the energy. They come from: Carbohydrates or carbs (4 calories per gram) Protein (4 calories per gram) Fat (9 calories per gram) more than twice the calories as carbs or protein! 3 A gram (g) measures weight. One paperclip weighs about 1 gram. Note: Alcohol contains 7 calories per gram, almost twice the calories as carbs or protein. The calories on the label do include any calories from alcohol. To lose weight, a good place to start is to cut back on fat and alcohol. But carbs and protein contain calories, too. The key to weight loss is to eat fewer calories from all sources. 4. The Percent (%) Daily Values are in a column to the right. A Daily Value (DV) is the amount of a nutrient that experts recommend for most Americans. For nutrients that Americans eat too much of such as saturated fat the DV is a limit. 2 2 4 The percent Daily Value is a guide to the nutrients in one serving of food. Daily Values are based on a 2,000-calorie daily diet. Remember that one serving is defined on the label. It may be more or less than the amount you eat. Let s say the percent DV for saturated fat is 50 percent. This means that one serving of the food provides half of the recommended daily limit for saturated fat. Here is a rule of thumb you can use when you review the percent DVs: 5 percent or less means the food is low in that nutrient. 10 to 19 percent means the food is a moderate source of that nutrient. 20 percent or more means the food is high in that nutrient. The pecent DVs are meant to help you balance what you eat. The goal is to get enough but not too much of the nutrients listed, on average, over several days or a week. 4
Page 3 of 7 Your daily values may be higher or lower than those listed on the label, depending on your calorie needs. 5. Total fat is the amount of all types of fat in the food. Some fats are healthy for you, and some are not, as described below. All contain the same number of calories per gram. 5 6. Most Americans eat too much saturated and trans fat. Saturated fats are found in animal-based foods and 6 in tropical oils, such as palm and coconut oil. Trans 7 fats are liquid oils made solid and shelf-stable by food 8 companies. They are found in many packaged foods. Experts recommend that you replace the saturated and trans fats you eat with monounsaturated and polyunsaturated fats (MUFA and PUFA). Doing so will help reduce your risk of heart disease, stroke, and type 2 diabetes. MUFA and PUFA are found in vegetable oils, nuts and seeds, and fatty fish. (Note: MUFA and PUFA are only shown on labels for foods that contain them. They are not shown on the example label above.) A percent DV is not given for trans fat. Experts recommend that you avoid all trans fat. 2 2 4 7. Cholesterol is a waxy, fat-like substance found in animal-based foods. High levels of cholesterol in the blood are linked to heart disease. But cholesterol in the diet has little effect on blood cholesterol levels. Saturated and trans fats in foods raise blood cholesterol. By limiting foods that are high in saturated fat, you will limit most foods that are high in dietary cholesterol. Egg yolks and some shellfish are relatively high in dietary cholesterol but not saturated fat. Eggs and shellfish can be consumed along with a variety of other choices as part of a healthy eating pattern. 8. Eating too much sodium is linked to high blood pressure, which increases your risk of heart attack, stroke, and type 2 diabetes. Experts recommend that adults eat less than 2,300 mg of sodium per day. Lowering your blood pressure is important if you have pre-hypertension or hypertension. Reducing the amount of sodium you eat to 1,500 mg per day can help you lower your blood pressure even more.
Page 4 of 7 Many factors can influence the sodium limit that is best for you. Talk with your doctor about what is right for you. 9. Total Carbohydrate includes starch, dietary fiber, and sugars. Starch is found in many foods, including grains and starchy vegetables. Dietary fiber is the edible part of plant-based foods that your body cannot digest. It contains no calories. Most Americans do not eat enough fiber. Fiber helps prevent constipation and many chronic diseases. It is also filling, which supports weight loss. 9 10. Total Sugars includes sugar that is found naturally in some 10 foods and drinks (such as lactose in milk) and sugar that is added to foods and drinks (such as fructose in soft drinks). 11 Added sugars are considered to be a source of empty calories because they contain no nutrients needed for health. Added sugars are either added when foods are processed or packaged for consumers to add (such as a bag of table sugar). Sugars from syrups, honey, and concentrated fruit or 2 2 4 vegetable juices are considered to be added sugars when they are in foods or drinks. Research has shown that it is difficult to meet your nutrient needs and stay within your calorie limits if more than 10 percent of your daily calorie intake is from added sugar. 11. There is no DV for protein. Overall, Americans eat close to the recommended amount. An exception is teen boys and men who eat more than the recommended amounts of specific types of proteins, namely meat, poultry, and eggs. The recommended protein intake per day is 46 grams for women who are not pregnant or breastfeeding and 56 grams for men. A few examples of protein-rich foods are: 1 cup of milk: 8 grams A 3-ounce piece of cooked beef, poultry, pork, or fish: about 21 grams 1 cup of cooked, dried beans, split peas, or lentils: about 16 grams 1 cup of yogurt: 11 grams Added together, just these four sources would meet a man s average protein needs. This doesn t count all the other foods that contribute smaller amounts of protein, such as grains and vegetables.
Page 5 of 7 Nuts and seeds are good sources of protein, too. For example, 1 ounce of almonds (about 23 whole kernels) contains about 6 grams of protein. Keep in mind that nuts and seeds are also high in calories. 12. Next on the are the amount (milligrams or micrograms) and percent DVs for vitamin D, calcium, iron, and potassium. Most Americans do not get enough of these nutrients. You are now an expert on the new label. Take a little extra time when you shop to practice using what you ve learned! 2 12 2 4
Page 6 of 7 Take Action My SMART goal for this week Check when completed Do your best to reach the SMART* goal you set with your health coach. Write it below. Check the box when you have completed it. Staying on the path to wellness When you are ready, choose at least two nutrients described above that you would like to eat less or more of. Set a weekly SMART goal to spend some extra time at the grocery store comparing multiple foods for that nutrient. Write your goals below. Check the boxes when you have completed them. SMART goal 1: SMART goal 2: If you are interested, ask your health coach for the related tip sheet, Understanding Ingredient Lists and Nutrient Claims on Food Labels.
Page 7 of 7 *SMART goals are Specific, Measurable, Appropriate, Realistic, and Timely. For example, The next time I shop for food, I will compare the serving size, calories, fiber, and sugar in at least three breakfast cereals. I will buy one that is lower in calories and sugar and higher in fiber. SMART goals help you succeed! If you have any trouble setting your weekly SMART goals, ask your health coach for help. The information in this tip sheet is for educational purposes only. It is not intended or implied to be a substitute for professional medical advice. Before making changes, always talk to your doctor about what is right for you. Sources: The Basics of the Label. Academy of Nutrition and Dietetics. Available at http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/the-basicsof-the-nutrition-facts-panel. Accessed February 2, 2018. Changes to the Label. U.S. Food and Drug Administration. Available at www.fda.gov/food/guidanceregulation/guidancedocumentsregulatoryinformation/ LabelingNutrition/ucm385663.htm. Accessed February 2, 2018. UPMC_17_1167