2Nd Course Nutrition Knowledge

2nd Course Nutrition Knowledge:

Navigating Nutrition Labels

1. Serving size

o All the following numbers and percentages on the label are based upon the serving size number.

o The serving size for of the sample label is 1 cup. Serve oneself the listed serving size for the nutrition label information to be accurately represented on the plate.

2. Servings per container

o Refers to the total number of servings in the whole container, package or box.

o There are 2 servings in the entire container of the sample label. This means that if 2 servings of the food were eaten, all subsequent numbers would need to be doubled.

3. Number of calories

o Lists the total number of calories per 1 serving.

o The sample food product contains 250 calories within it.

o Calories from fat are also listed. (This number is not in addition to the total number of calories. Instead, for our convenience, the label lists out the number of calories in a serving that come directly from the fat content in that serving. The sample label lists 110 calories being from fat. This means that nearly half of the calories (44%) in 1 serving come from fat.)

4. Nutritional content

o Fat content including saturated and trans fats (‘bad fats’)

o Mono-unsaturated and poly-unsaturated fats (‘good fats’) may be listed

o Cholesterol

o Sodium (salt)

o Carbohydrates

o Fiber

o Sugar

o Protein

o Vitamins and minerals

5. Daily value guide

o Provides information about the percentage of daily value per serving consumed.

o The label for the sample food product lists 12 grams of fat in 1 serving. This fat content equals 18% of the daily recommended value.

6. Footnote

o Reference guide for the percentage of daily values.

o Daily value percentages calculated are based upon a 2,000 calorie per day diet.

o Includes general information about nutritional recommendations.

o These are general recommendations – not specific to older adults - and actual numbers vary by person.

7. Ingredients

o Lists the ingredients in the food product.

o The ingredients are listed by quantity of content.

o Enables consumers to be informed about what they are eating.

8. Allergen

o Ingredient list includes foods containing the ‘major food allergens’.

o Major food allergens include milk, eggs, fish, Crustacean shellfish, tree nuts, wheat, peanuts and soybeans.

o Enables consumers with food allergies to easily determine the allergen contents and risks.

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2nd Course Nutrition Knowledge:

The ‘handy guide’ to serving sizes

Healthy Eating Tip of the day:

Try a vegetarian meal.

Consider substituting a meal with a non-meat source of protein – it’s good for your health. A vegetarian diet has been shown to support a healthy weight, maintain bone density and result in lower cholesterol levels. While becoming a vegetarian may be a considerable lifestyle change for some of us, we don’t have to become a full vegetarian to reap some of the health benefits. The new term “flexitarian” refers to a diet that is primarily vegetarian but occasionally eats fish, meat or poultry. This kind of diet has been linked to reducing the risk of cardiovascular disease. Consider having a “Meatless Monday” by substituting meals on that day with alternate sources of protein such as eggs, edamame (soy beans) or black beans.

“To eat is a necessity, but to eat intelligently is an art.”

-La Rochefoucauld