Food Labels, how to decide what to buy and what to walk by
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Food labels How to decide what to buy and what to walk
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History of Nutritional
Content
Breaking down the nutritional content of food items while shopping
the grocery store is an important skill in helping you determine what
nutritious food you want for yourself and your family.
In the late 60s the Food and Drug Administration (FDA) started
labeling salt content and “special dietary uses” on different food items. As
the supply for processed foods increased in the marketplace, consumers wanted
more information to help them make better choices. Then in the early 70s, certain
government regulated food items required labeling to include total calories grams of protein, carbohydrate, fat,
vitamin A vitamin C thiamine riboflavin niacin calcium and iron
by the United States Recommended Daily Allowance (USRDA). Saturated, and poly
unsaturated fatty acids and sodium could be included at the manufacture’s
discretion.
The production of processed food exploded in the early 70s and has
continued to grow. Therefore, the need to know the content of what
manufactures created for us to consume became very important because this is
what was responsible for creating our skeleton and tissues.
In the 80s research pointed to chronic health conditions and their
relationship to inadequate or improper nutritional intake. Major changes to
the nutritional labeling were necessary by the Food and drug administration
(FDA) and implemented by congress who passed the Nutrition Labeling and
Education Act (NLEA). Further scrutiny on the declaration of the nutrient
content of food continued in the 90s. A universal consensus on reference
values was necessary due to the varying nutritional requirements for men
versus women and for individuals of different age groups ranging from infant
to nonagenarians. Formatting of the
nutritional label was a priority for uniformity. Determination of appropriate
serving size helps define the levels of nutrients and their limits.
This is where we come in as consumers we need to be able to make an
informed decision as to whether an item is appropriate for our consumption.
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How should we analyze health and nutrition?
What does fiber do?
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Health, Nutrition & Fiber
Obesity and other chronic
health diseases are a continually growing problem within the United
States and it has been the focus of a public health debate.
OUR BODIES COMPOSITION
Is a simple mathematical equation we are composed of the calories we
take in less the calories we utilize for body function. Knowing the caloric
value and the portion size is important. Since fat is twice the caloric value
of carbohydrates, 9 vs 4, and proteins, it is needed in smaller quantities
and total less calories. I say eat a fatty meal with high fiber.
HOW WE SHOULD ANALYZE OUR DIET
*
Know the calorie content of each food
*
FAT 9 calories/grams CARBOHYDRATE &
PROTEIN 4 calories/gram
*
Know your daily caloric intake value. 1,000,
2,000, 2,500?
*
Determine the total fat content and its
percent of your daily dietary requirement
*
Determine the value of carbohydrates and
sugars within each serving
*
Calculate protein content per serving
*
Recognize dietary fiber content of the serving
size
*
Pair
high fat, high cholesterol foods/meals with high soluble and insoluble fiber.
I say add lots of Bibb lettuce to my egg and mayo sandwich.
FIBER & FAT ABSORPTION
Consuming soluble and insoluble fiber daily is important for G.I.
tract health and function. We know that soluble fiber, like oat bran, barley,
nuts, seeds, lentils and the meat of the fruits and vegetables make you feel
full and actually reduce cholesterol levels and ultimately heart disease.
Forms of insoluble fiber add bulk to meals and have a laxative benefit like;
couscous, brown rice, cabbage, kale and fruit and vegetable skins. These
items help to surround and mingle with high fat items within the stool and
carry them out to be eliminated. Soluble fiber creates a viscous gelatinous
mass that can slow down or reduce absorption of fat calories. Bile acids help
digest fats and are created from cholesterol which is utilized to synthesize
these acids and is a primary way the body rids itself of excess cholesterol.
* Consuming your salad, at the end of the
meal like many Italians and Mediterranean people do as a tradition is a way
of moving your food along through the G.I. tract.
Certain nuts and grains with high fiber and fat make the combination a
very healthy food; pistachios 1/4 cup is about 3 g of fiber and 14 g of
healthy fat and 6 g of protein.
Oatmeal rich in soluble fiber slows digestion makes you feel full
longer and 1/2 cup offers 5 g of fiber 7 g of protein and 3. 5 g of fat.
Legumes like chickpeas provide 5 g of fiber 7 g of protein per half cup and
are a great source of prebiotic fibers and help feed our gut bacteria.
We are what we eat!
Eat lots of fiber with your meals!
The Girldoc😉 https://www.ncbi.nlm.nih.gov/books/NBK209859/ https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/?report=objectonly https://www.nal.usda.gov/fnic/how-many-calories-are-one-gram-fat-carbohydrate-or-protein https://www.healthline.com/health/food-nutrition/fiber-diet-good-for-gut-and-health https://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/fiber-the-new-fat-fighter/ https://www.menshealth.com/nutrition/a19546340/filling-high-fiber-foods-with-fat/ https://healthyeating.sfgate.com/soluble-fiber-prevent-fat-absorption-11618.html |
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