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Introduction Food Labels Food and hunger issues Organic and gluten-free options Successful shopping tips
Reading a Label Top 5 things to look for: Serving Size Calories Daily Values Total Fat (Saturated) Sodium
Serving Size There is an individual serving size in which the nutrient values are based off of: Serving size = 5 crackers Total Fat = 4.5 grams/5 crackers When consuming the product, remember that there is more than a single serving in one package. This product has 28 servings
Calories Calories are what fuel the body to do everyday activities The average intake of calories per day is about 2,000 but can vary depending on gender, age, and activity level
Daily Values On the right side of the label there are percentages indicating the amount of nutrients in the food compared to the recommended amount based on a 2,000 calorie diet. Recommendations: Total Fat: 65g Saturated Fat: 20g Sodium: 2,400mg % daily value fat = 4.5g (amount in food) 65g (recommended) *You find this product contains 7% daily value for fat.
Total Fat (Saturated) and Sodium Saturated fat is part of the total fat in food. A diet low in saturated fat is recommended in order to control cholesterol and prevent heart disease. Sodium can be a problem in many foods since it is used as a preservative. Keeping salt intake under 2,300mg can reduce the risk of high blood pressure.
Fiber Benefits of a diet high in fiber: helps with bowel movements lowers blood cholesterol levelsl aids in weight loss controls blood sugar levels.
Fiber Good sources of fiber: Oats Beans Whole grain foods Sweet potatoes Nuts Seeds Bran Lentils Raspberries
How Reduced and Low Fat can be Misleading To be considered reduced-fat, the product must contain 25% less fat than the original product. Low-fat items contain 3 grams of fat or less for every 100 grams. However, be careful! Some products are only considered, p y reduced-fat because the serving size is smaller, making no changes to the item itself.
More on Low Fats Also, reduced-fat products can also have a very high amount of fat. If the original i product had 40 grams of fat, the reduced-fat variety will still have 30 grams of fat per serving. Reduced-fat does not necessarily mean healthy.
Healthier foods are located above and below eye level. Tricks of the Trade If the only option is high sodium canned foods, rinse the items to ride them of some salt. Read labels carefully! An item may say it is wheat, but the ingredients show it was not made with whole wheat flour. Stay on the perimeter of the store that is where the Stay on the perimeter of the store, that is where the fruits, vegetables, fresh meat/seafood, and milk are. The processed foods are located in the aisles.
Is it Possible to be Addicted to Food? Nora Volkow Many obesity researchers focus on how the body s fuel and fat levels control appetite. But as binge eaters know, habits and desire often override metabolic need, which share some of the characteristics of drug using behavior in drug-addicted subjects.
Hunger Satiety Scale 10 very full, feeling stuffed 9 full, feeling uncomfortable 8 somewhat full 7 food has lost flavor 6 satisfied 5 no longer feeling hungry 4 physical desire to eat 3 somewhat hungry 2 hungry 1 very hungry, irritable, shaky
Organic Alternatives Why go organic? Reduce toxic load in the air Help family farmers Create a healthier soil If possible, items with a skin or those frequently consumed in your household should be bought organic. Research has shown that organic products have higher levels of nutrients than conventional foods. These labels guarantee the product to be 94-99% organic according to USDA.
Gluten-Free Alternatives Those who cannot consume gluten are restricted from eating products containing wheat, barley, and rye as well as some food additives Instead, using other flours such as rice, potato, and bean will make products gluten free.
Non-Gluten Foods Milk products: whole, low fat, and skim milk; cream; all aged cheeses such as Cheddar and Swiss Meat products/substitutes: 100% meat (no grain additives); seafood; peanut butter; eggs, dried beans Bread/grain products: cornmeal; rice; gluten-free noodles; pure corn tortillas; potato, soybean, arrowroot, buckwheat, millet, or quinoa flour Fats and oils: butter, margarine, vegetable oil, shortening, lard Beverages: tea, pop (except root beer), fruit juices, wines, coffee
Ingredients: Gluten-Free Applesauce Pancakes 1 1/2 cups rice flour 3 Tablespoons cornstarch 2 Tablespoons potato starch flour 1 1/2 teaspoons GF baking powder 1 cup milk 1/2 teaspoon salt 2 eggs 3 Tablespoons margarine, melted 1 cup applesauce 1 teaspoon lemon juice (optional) Directions: Mix together flours, starches, baking powder and salt. In a separate bowl, mix the remaining ingredients. Combine both bowls. Stir to remove the lumps and cook on a griddle as usual.
NuVal NuVal, standing for nutritional value, is a scoring system to help shoppers determine how healthy an item is while shopping. The number is located on the shelf, right near the price. Meijer has started including this scoring system in their stores. Foods are scored from 1 to 100, the higher the score the higher the nutritional value. To obtain the score, an independent panel adds the beneficial nutrients and divides that number by the less beneficial nutrients.
Nu-Val Foods If you look closely there are Nu-Val numbers associated with these foods.
How to Have a Successful Shopping Trip Create a menu for the entire week, including all meals. This will not only make it easier to shop, but ensure you have healthy meals all week long. From the menu, list foods you do not currently have in your pantry Create sections on your list, include Fruits/Vegetables, Meat, Dairy, etc. Be sure to choose healthy options, look for the Nu-Val numbers!
Work Cited http://www.americanheart.org/presenter.jhtml?identifier=3040366 http://www.fda.gov/food/labelingnutrition/consumerinformation/ucm07888 9.htm http://www.fritolay.com/our-snacks/lays-classic-potato-chips.html http://www.whfoods.com/genpage.php?tname=diet&dbid=11whfoods php?tname=diet&dbid=11 http://www.celiac.com/articles/863/1/gluten-free-flour-alternatives-by- Karen-Robertson/Page1.html http://popsop.ru/wp-content/uploads/chex p p p p p _g gluten-free_ cereals_ 3.jpg http://www.gicare.com/diets/gluten-free.aspx http://www.csaceliacs.org/recipes3.php?id=16 http://2.bp.blogspot.com/_zrtyzzy- dtc/s4gvjlvkkli/aaaaaaaadwo/hj6kitw5lze/s400/dsc04224.jpg /Hj6KITW5L 400/DSC04224 j http://www.mayoclinic.com/health/fiber/nu00033 http://www.veganpeace.com/nutrient_information/nutrient_info/good_sour ces/good_sources_dietary_fiber.htmsources dietary http://www.organic.org/education/faqs#faq2 http://www.pri.org/health/how-to-find-healthy-foods-at-the-conveniencestore2056.html http://www.gicare.com/diets/gluten-free.aspx
Ready to eat? Let s see who can fit the recommended 5 servings of vegetables and fruits into their daily diet! Challenge Runs: October 1-31 Record your veggie and fruit servings every day for 4 weeks! Can you reach 155 servings? Keep an eye out for registration September 10 24