The Basics of Nutrition: Understanding Nutrition Facts, Servings Sizes, & Adequate Portions

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1 The Basics of Nutrition: Understanding Nutrition Facts, Servings Sizes, & Adequate Portions K AT I E L. H O W E H E A LT H E D U C AT O R D I V I S I O N O F S T U D E N T A F FA I R S U S C U P S TAT E

2 Understanding Nutrition Basics Nutrition Facts and Labels Ingredients Lists Servings Sizes Adequate Portions New Nutrition and Fitness applications

3 Overview Recommended Daily Allowance Fat: 20-35% of Calories Protein: 10-15% of Calories Carbohydrates: 50-60% of Calories Sodium: <1500 mg/day Calories Fat = 9 calories/1 gram of Fat Protein = 4 calories/1 gram of Protein Carbohydrates (CHO) = 4 calories/1 gram of CHO

4 Nutrition Facts and Labels Reviewed by the United States Food and Drug Administration and mandated for most food products under the 1990 Nutrition Labeling and Education Act. The Nutrition Facts label must always list the calories, calories from fat, total fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, dietary fiber, sugars, protein, vitamin A, vitamin C, calcium and iron.

5 Proposed Nutrition Facts Label Update Current Label Proposed Label

6 The Difference! Servings: Larger, Bolder Type Servings Sizes Updated Calories: Larger Type Updated Daily Values %DV Comes First New: Added Sugars Change of Nutrients Required Used to be Vitamin A, Vitamin C, Iron, and Calcium. Changed to Vitamin D, Potassium, Iron, and Calcium due to current common deficiencies. Actual amounts declared. toryinformation/labelingnutrition/ucm htm#images

7 Ingredients Lists 7 ingredients or less - Good food rule! Look at how many ingredients are in each product; try to buy only those products with 7 ingredients or less to decrease the number of preservatives consumed. These products usually contain less fat, sugar, and sodium. In general, if a 5 th grader cannot pronounce all of the ingredients in the ingredients list, do not consume it. For products that claim they are 100% whole wheat, 100% whole grain, 100% juice etc. always check the ingredients list to make sure that the first ingredient states that it does indeed contain whole wheat or whole grains. For juice this is indicated above the nutrition facts. Ingredients are listed from highest to lowest based on the weight of each within the product. i.e. If sugar is listed second, this means that sugar makes up a large portion of the product.

8 Recommended Servings/Day My Plate (19-30 years old) My Plate ( years old) Grains 6-8 ounce equivalents/day Protein 5-7 ounce equivalents/day Fruits 2 cups/day Vegetables cups/day Dairy 3 cups/day Grains 6-8 ounce equivalents/day Protein 5-6 ounce equivalents/day Fruits cups/day Vegetables cups/day Dairy 3 cups/day

9 Healthy Tips Grains Make at least half your grains whole; really try to make all of your grains whole. Recommended products: Nature s Own Double Fiber Bread, Brown Rice, Whole Wheat Flour, Bulgur, Oatmeal, Whole Cornmeal Protein Choose lean meats such as skinless chicken breast or turkey. Limit red meat consumption to 1-2x/month. Choose alternative options such as legumes, tofu, or nuts. Fruits 8oz of 100% fruit juice, ½ cup dried fruit Vegetables 2 cups raw leafy greens, 8oz of 100% vegetable juice, 1 cup cooked or raw Make half your plate fruits and vegetables! Dairy Choose low-fat options or alternative options such as unsweetened Almond Milk, Soy Milk/Cheese, Hemp Milk.

10 Easy to Remember Serving Sizes

11 Servings Sizes Example Serving Sizes My Plate 2 dice = 1 serving of cheese 1 slice of bread = 1 serving of grains 1 bagel = 4-6 servings of grains Size of your palm = 4-6 oz of meat

12 Fiber Insoluble vs. Soluble Soluble: Attracts water and turns to gel during digestion, which helps slow digestion. Sources: Oat bran, barley, nuts, seeds, legumes, peas, fruits, and vegetables. Insoluble: Adds bulk to stool and helps food pass more quickly through the stomach and intestines. Wheat bran, whole grains, and vegetables. Men grams/day Women grams/day Health Benefits Regularity of bowel movements, which aids in eliminating bad cholesterol.

13 Hydration Men 16 8oz glasses of fluid daily Women 11 8oz glasses of fluid daily Carry a water bottle with you daily Add lemon or a splash of cranberry juice for a little extra flavor. Drink with a straw! Exercise Gatorade/Powerade Only need supplemental fluids after 60 minutes of continuous exercise. 4-6oz every minutes

14 Healthy Snack Options Nuts Great source of protein and mono/polyunsaturated fats. Almonds are a great source of calcium! (provide more calcium than drinking milk or consuming dairy products) Apple or carrots with nut butters (almond, peanut, cashew) Apple or pear with cheese and wheat crackers. Wasa crackers, Whole Wheat Water Crackers, Lowfat Cheese Cereal with Skim Milk, Soy Milk, Almond Milk calories per serving, <2 grams of fat, <5 grams of sugar, & >5 grams of fiber. 1 serving usually = 1/2-3/4 cups Multigrain Cheerios, Multigrain Peanut Butter Cheerios, Fiber Plus Cinnamon Oat Crunch, Kashi Heart to Heart Oat Cereal Warm Cinnamon

15 Adequate Portions Use salad plates: Our typical dinner plate is generally much larger than what we should be using. Use salad plates instead when filling your plate for adequate servings. Measure out accurate servings in order to have an idea of what appropriate portions should look like. After a little time this becomes natural allowing you to maintain portions without unintentionally over or under eating. Hunger Management: Eating several smaller meals throughout the day decreases the risk of binge eating due to hunger.

16 Grocery Stores/Healthy Websites Shop the perimeter of the grocery store. This is where all of the fresh produce is located. Limit entering the aisles in the middle of the store. These products typically are the most processed and contain the highest amount of fat, sugar, sodium, and preservatives. Locate stores that sell local produce or visit the Farmers Market. Produce is grown seasonally because that is what we naturally should be consuming during those times. Healthy Websites

17 Additional Resources U.S. Food and Drug Administration United States Department of Agriculture Ace Fitness American College of Sports Medicine American Heart Association Center for Disease Control American Dietetic Association

18 Questions?

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