Making Healthier Choices Figuring Out Food Labels Cathy

Making Healthier Choices Figuring Out Food Labels Cathy Mc. Cann, CNTP

What’s in a Food Label? O Serving Size O Nutrition Facts O Macro Nutrients

What is a Serving Size? O Serving size is determined by the food manufacturer. O Single-serving containers are often labeled as 2 or more servings to try and “hide” high caloric or high-sugar content. O Serving sizes are manipulated to take advantage of a loophole in the trans-fat labeling requirement. Copyright 2017 Cathy Mc. Cann, CNTP

Calories O Calories = Energy O How many calories each person needs per day depends on many factors, including size and activity level. O Not all calories are created equal. A person can eat many calories per day and even be overweight, but still be undernourished. O Excess calories are stored as fat. Copyright 2017 Cathy Mc. Cann, CNTP

% Daily Values O Food labels are written for the caloric and minimal nutrition needs for the “average” adult. O Based on 2, 000 calorie daily diet. O Do not take into consideration the needs of growing/developing kids. O Do not consider optimal nutrition levels. Copyright 2017 Cathy Mc. Cann, CNTP

Fats & Cholesterol O Fat can be healthy. O Cholesterol is essential for cellular and brain function. O Most cholesterol is made by the body. O Fats listed on food label: O Total Fat O Saturated Fat O Trans-Fat O Industrial Trans-Fat is the most dangerous fat. O Are the result of hydrogenation changing the chemical structure of the unsaturated fat. O Linked to unhealthy blood cholesterol levels, heart disease and type 2 diabetes. O Hydrogenated oils contain hidden trans-fat: O Vegetable oil, Canola oil, soybean oil, sunflower oil, etc. O Labeling trans-fat is required if a serving size has one gram of trans-fat or more, using rounding. Manufacturers manipulate serving sizes to hide trans-fats. Copyright 2017 Cathy Mc. Cann, CNTP

Sugar O Sugar content is the total amount of natural sugar and added sugar in one serving. O Excess sugar is very bad for our health O Consuming too much sugar can lead to conditions such as insulin resistance, diabetes and heart disease. O Sugar can also affect brain health – it excites the brain and causes the release of feel-good hormones such as dopamine, causing sugar cravings. Over consumption of sugar can also affect memory. O Many people in the U. S. eat 5 times as much sugar as they should. O 4 grams of sugar = 1 tsp Copyright 2017 Cathy Mc. Cann, CNTP

Beware of Hidden Sugar! Barley malt O Food Manufacturers use at least 50+ different names for sugar. O Learn to spot hidden sugars in the ingredient list. Copyright 2017 Cathy Mc. Cann, CNTP Dehydrated cane juice Golden sugar Molasses Barbados sugar Demerara sugar Golden syrup Muscovado Beet sugar Dextran Grape sugar Panocha Brown sugar Dextrose High fructose corn syrup Powdered sugar Buttered syrup Diastatic malt Honey Raw sugar Cane juice Diatase Icing sugar Refiner’s syrup Cane sugar Ethyl maltol Invert sugar Rice syrup Caramel Free flowing brown sugars Lactose Sorbitol Corn syrup Fructose Malt Sorghum syrup Corn syrup solids Fruit juice Maltodextrin Sucrose Confectioner’s sugar Fruit juice concentrate Maltose Sugar (granulated) Carob syrup Galactose Malt syrup Treacle Castor sugar Glucose Mannitol Turbinado sugar Date sugar Glucose solids Maple syrup Yellow sugar

Fiber O Fiber is the roughage in food that your body cannot break down or absorb. O It helps keep food moving through your body easily. O Foods high in fiber are good for you. O Fiber is best obtained from whole vegetables and fruits. Copyright 2017 Cathy Mc. Cann, CNTP

Protein O Protein can be found in both animal products and vegetables. O Your body uses protein to build and repair all cells. Your body also uses protein to make enzymes, hormones, and other body chemicals. O Protein is an important building block of bones, muscles, cartilage, skin, and blood. Copyright 2017 Cathy Mc. Cann, CNTP

O Ingredients listed in order of amount contained in the food. O The first

Excitotoxins O Excitotoxins are flavor that are added to food to trick your brain into thinking the food tastes better. O Most widely used are MSG (mono-sodium glutamate), aspartame, cysteine and cassein. O Just like sugar, there are many different names for these flavor enhancers. O Excitotoxins over-excite your brain and can kill brain cells. Copyright 2017 Cathy Mc. Cann, CNTP Additives that always contain MSG: Monosodium Glutamate Hydrolyzed Vegetable Protein Hydrolyzed Plant Protein Extract Sodium Caseinate Calcium Caseinate Yeast Extract Textured Protein Autolyzed Yeast Hydrolyzed Oat Flour

Artificial Flavors & Colors O Most artificial flavors & colors are derived from petroleum. O Some artificial colors have been linked to attention deficit disorders and even cancer. O Many of the artificial flavors and colors used in the U. S. are banned in other countries. Copyright 2017 Cathy Mc. Cann, CNTP

“Natural” Flavors O “Natural” flavor is defined in the Federal O O regulations as a substance that contains the flavoring constituents derived from a spice, fruit, vegetable, herb, bark, root, leaf, etc. “Natural” might not be so natural. They are often chemically processed. “Natural” flavors are often lumped together because the manufacturer doesn’t want to spell them out on the ingredient list. “Natural” flavoring includes MSG. L-Cysteine – an amino acid and flavor enhancer is extracted from human hair or duck feathers. Copyright 2017 Cathy Mc. Cann, CNTP

Vitamins and Processed Foods O Just because a processed food has a high % of vitamins, does not make it healthy. O The vitamins in processed foods are synthetic – most are derived in a factory from petroleum. O The best source of vitamins are from real, whole foods: O Vegetables O Fruit O Cathy Whole grains Copyright 2017 Mc. Cann, CNTP O Fresh meat, poultry and fish

What is an Organic Food O USDA certified organic foods are grown and processed according to federal guidelines on soil quality, animal raising practices, pest and weed control, and use of additives. O Organic producers rely on natural substances and physical, mechanical, or biologically based farming methods to the fullest extent possible. O Produce can be called organic if it’s certified to have grown on soil that had no prohibited substances applied for three years prior to harvest. O Prohibited substances include most synthetic fertilizers and pesticides. Copyright 2017 Cathy Mc. Cann, CNTP

GMOs O GMOs or Genetically Modified Organisms are fruits or vegetables that have had their DNA altered to make them resistant to herbicides and pesticides. O Herbicides and pesticides are toxins sprayed on crops to kill weeds and bugs. The World Health Organization (WHO) has determined that the most common herbicide used – glyphosate – is a probably carcinogen. O The trade-name of glyphosate is Round. Copyright 2017 Cathy Mc. Cann, CNTP Up.

GMOs O There are GMO varieties of corn that have a pesticide spliced into the DNA of the corn. O Some crops, like soy, are 98% GMO in the U. S. Soy is used in nearly all processed foods. O Foods with a USDA certified organic label cannot contain GMOs. O Non-GMO certified foods contain no GMOs but CNTP are not necessarily organic. Copyright 2017 Cathy Mc. Cann,