Reading a Nutrition Facts Label - PowerPoint Presentation

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Reading a Nutrition Facts Label

Nutrition and Adolescent Health

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Sugar

Avoid too Much Added Sugar

Other Names for Sugar

Dextrose

Brown Sugar

Lactose

Invert Sugar

Fructose

Fruit Juice Concentrate

Corn syrup

Raw Sugar

Syrup

Sucrose

High fructose corn syrup

Honey

Corn sweetener

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Nutrition Facts Labels

-Calories

-Serving size

-Major Nutrients

-Total Fat

-Amount of substances in one serving size.

-Percentage of daily values for selected vitamins and minerals

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A Calorie

A calorie is a unit of energy. In nutrition and everyday language, calories refer to energy consumption through eating and drinking and energy usage through physical activity. For example, an apple may have 80 calories, while a 1 mile walk may use up about 100 calories

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Calories

Normally, calories depends on type of food as follows

Carbohydrates: 4 Calories per gram

Proteins: 4 Calories per gram

Fats: 9 Calories per gram

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Calories and Energy

E

ach

gram of fat you consume provides more than twice as many calories as a gram of protein or carbohydrate!

As an example of how these numbers are used, imagine a food containing 10 grams of protein, 10 grams of fat, and 10 grams of carbohydrates. That would total 170 calories:

(10 g protein x 4) + (10 g fat x 9) + (10 g carbs x 4) = 170

In this imaginary food 40 calories come from protein, 90 calories come from fat, and 40 calories come from carbohydrates.

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Calories

Age and gender

Estimated calories for those who are not physically active

 

Total daily calorie needs*

Daily limit for empty calories

Children

2-3

yrs

1000

cals

135**

Children

4-8 yrs

1200-1400

cals120Girls 9-13 yrs1600 cals120Boys 9-13 yrs1800 cals160Girls 14-18 yrs1800 cals160Boys 14-18 yrs2200 cals265Females 19-30 yrs2000 cals260Males 19-30 yrs2400 cals330Females 31-50 yrs1800 cals160Males 31-50 yrs2200 cals265Females 51+ yrs1600 cals120Males 51+ yrs2000 cals260

How Many Can I Have?

The chart gives a general guide

.

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Daily Allowance

If you are a boy ages 9-13 you need 1800 calories a day to be healthy.

If you are a girl ages 9-13 you need 1600 calories a day to be healthy.

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How many Calories in 1 Pound of Fat?

A pound of body fat is roughly equivalent to 3500 calories burned through activity

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How long do you need to exercise?

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Do the Math

If you want to lose 1 pound of fat you need to burn of 3500 calories.

Basketball game 476/

hr

Shooting Baskets 238

Football 544

Field Hockey 476

Soccer 612

Running 12:00 mile(5mph) 432

Wrestling 340

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How does the body use calories?

All

three

sources; Carbohydrates, Proteins and Fats must

be processed and converted into energy before your body can use them.

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Carbohydrates

Carbohydrates are converted into energy the quickest, so the human body relies heavily on the easy access of stored carbohydrates as its main energy source. Fat isn’t as quickly available as carbohydrates; it must go through additional processes before being converted into energy. Protein contributes very little

energy.

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Carbohydrate

Simple Carbohydrates are easy to digest and converted into energy.

Complex Carbohydrates are digested and converted into energy at a slower rate.

The energy from Carbohydrates are stored in the muscles, liver and blood. The stored energy last for about a day.

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Storage and Excess!!

Stored Carbs are formed as glycogen.

20 calories are stored in the blood, 300-400 stored in the liver, 1400-1600 in the muscles.

Excess Carbohydrates are converted and stored as Fat!!

Our bodies have an unlimited ability to store fat.

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Carbohydrate Foods

Bread Noodles & Starches

Cereal Rice

Beans Potatoes

Pancakes

Sugars:

Fruits

Sweet Potatoes

Honey, Molasses, Sugar

Milk

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Dietary Fibers

Soluble Fibers: can reduce blood cholesterol and control blood sugar.

Sources: Oats(oat bran), legumes, corn, rice

Insoluble

Fibers:

can improve gastrointestinal regularity and prevent colon cancer:

Sources:

Leafy vegetables, whole grains such as oats, wheat, rice, corn, barley, legumes and unpeeled apples

& pears.

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Protein

Our bodies are made up of 18-20% protein by weight.

Our muscles are 22% protein and 70% water.

Protein provides amino acids which are the building blocks of the body.

Amino Acids: build body structure and repair body tissues. Our body needs 20 different amino acids.

Proteins are made up of carbon, hydrogen, oxygen and nitrogen

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Amino Acids

There are 20 different amino acid structures that link together to for a protein molecule.

A single protein could have 300 amino acids structures.

Of the 20 amino acids, Nine of them are considered to be essential and must be provided by the diet.

The other 11 are Non-essential and can be made by the body if necessary.

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Dietary Amino Acids

Essential Non-essential

Histidine Alanine

Isoleucine Arginine

Leucine Asparagine

Lysine Aspartic Acid

Methionine Cysteine

Phenylalanine Glutamic Acid

Threonine Glutamine

Tryptophan Serine

Valine

Tyrosine

Proline

Glycine

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Protein In Food

All 20 amino acids must be available for the body to do it’s work:

All natural, unprocessed animal and plant foods contain all 20 of the amino acids

However the amount may vary from food to food.

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Protein In FoodThose food that contain enough of the nine essential amino acids are called

Complete Proteins

Those that do not are called

Incomplete Proteins

. These foods do not contain enough amino acids to support life

However, various protein sources can be put together to complete each other

Example:::

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Example

A peanut butter sandwich is a complete source of amino acids.

However the contents alone are not.

Peanuts alone lack the amino acid Methionine and the bread lacks Lysine. Together they are complete.

Animal foods = complete

Legumes + Grains = complete

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Foods With Protein

Milk, Yogurt, Cheeses and Meats are complete.

Most other groups are considered incomplete and lack one or more of the essential amino acids

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Protein In Foods

Food

Amount

Protein(gm)

Milk 8

oz

8

Cheddar cheese 1

oz

7

Beef/chicken 1

oz

7

Egg 1 6Peanut butter 1Tbsp 4Kidney beans ½ cup 7Tofu ½ cup 10Broccoli ½ cup 2

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Proteins In The Body

Body Structure- Proteins are part of all the cells in the body. They are the main nutrient in the formation of all tissues.

Enzyme and Hormone function- Proteins are the basis of all enzymes and hormones which regulate various processes in the body.

Ex. Metabolism

Transportation- Proteins carry other substances throughout the body in the blood and other body fluids. Such as vitamins, minerals and lipids

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Proteins In The BodyImmune Function- Proteins form the basis of antibodies which defend and protect the body from harmful invaders.(bacteria, viruses, toxins)

Acid-base balance- proteins maintain the body’s PH or level of acidity in body fluids.

Blood Clotting- Proteins form the netting material that is responsible for forming a blood clot.

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Proteins In The BodyFluid balance- proteins keep the fluids of the body at optimal levels. This is referred to as osmotic pressure.

Energy- proteins can be used as a source of energy, yielding 4 calories of energy per gram.

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Fats

Functions:

1. Concentrated energy source, yielding 9 calories per gram.

2. Insulation: ½ of the body’s fat is below the skin and protects the body from temperature changes.

3. Protection: fat surrounds the vital organs such as the heart, and kidney for protection.

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Fatty Acids

There are two types of fatty acids:

1. Saturated- usually from animal organs, lard, meat, cream, whole milk, cheese

,

butter, eggs

, solid margarines, palm oil and coconut oil.

2. Unsaturated- can lower blood cholesterol levels.

Mono-unsaturated- found in both plant and animal fat. Found in olive oil, peanut oil and coconut oils.

Polyunsaturated- usually from plants. Found in sunflower, corn, soybean and cottonseed oils.

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Fats

Any fat not used is stored as a body fat.

As a general rule:

Oil means fat that is liquid at room temperature

Fat means fat that is solid at room temperature.

Margarine is a vegetable oil that is solid at room temperature because it has been changed by a hardening process called hydrogenation.

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Vitamins

Regulate all chemical reactions in the body.

Keep our bodies functioning properly.

Our bodies need at least 15 different vitamins a day. These are the water soluble vitamins.(B, C)

Fat soluble can be stored. To much can be toxic.

Vitamins A, D, E and K

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Minerals

Minerals are

needed

to build and regulate body processes.

They

do not

provide energy!

Our bodies need 21 different minerals

Potassium and sodium are very important to athletes.

Adequate amount of minerals are found in varied diets.

Some need more Iron and Calcium because of stress and body growth.