Nutrition Facts Label
Why did the nutrition facts label change?
Since nutrition is such a new field, there's new data and research that is reflected in the new label
What is the recommended daily maximum of sodium in one day in mg? And how many tsp of table salt is that equivalent to?
2300mg (1tsp of table salt)
What is the daily value of sugar?
50g
What would you change about this meal and why:
4oz chicken breast
1 baked potato
2. Missing dairy
3. Substitute potato for a more complex carbohydrate
You order a green juice from your favorite smoothie store. How is this drink nutritionally different from consuming the whole fruit/vegetable?
1. Added sugar
2. No fiber
What's the difference between portion size and serving?
Serving Size was determined by the government based on the amount of food that is customarily eaten at one time - the nutrients depicted on the label are based on this serving size.
Portion size is the amount of food served or consumed during one meal or snack
What 2 elements make up table salt?
Sodium and Chloride
Name the 3 types of carbohydrates and the differences between them.
Fiber, starch, and sugar. Fiber and starch are considered complex carbohydrates, so are digested slower while sugar is a simple carbohydrate and is digested quickly
What constitutes a good snack?
2 food groups!
ie: apples and peanut butter, cheese and fruit, granola and yogurt
1. Fat gain (excess protein is stored as fat; increased saturated fat intake)
2. Dehydration
3. Bone disorders (calcium homeostasis)
4. Kidney and liver impairment
In what order are ingredients listed on the nutrition facts label?
By weight, from highest to lowest
Name the biggest health risk associated with excess sodium intake
High blood pressure
What is the biggest source of added sugar in the American diet?
Beverages
What is the maximum amount of time you should wait between meals? Why?
5 hours - more than 5 hours and our body's metabolic rate decreases to save energy
In what scenario would you reach for a Gatorade instead of water? And why?
45 minutes of vigorous physical activity (intense sports practice, marathon training, etc.)
Gatorade replenishes electrolytes that are lost during intense physical activity
What does daily value mean?
How much of a nutrient is in one serving of the food according to a 2000 calorie diet. It can be used as a guide to link nutrients in one serving of food to their contribution to your daily diet
What is difference between "no salt added/unsalted" and "salt/sodium free" on a food label?
Why does an excess of sugar lead to weight gain?
When you intake excess amounts of sugar, your body cannot use all of it immediately for energy. It is stored in the liver but once those stores are full, it is stored as fat
If Cole needs 2200 calories per day to maintain his current weight, how many calories should he consume per day to gain 1.5 pounds a week assuming all other factors remain the same?
2950 calories
1 pound gained = 3500 calories
1.5 pounds gained = 5250 calories
5250/7 = 750 extra calories per day
Name 2 reasons why fad diets are not recommended
1. Difficult to follow
2. Only short-term effects
3. Deficiencies from over-restricting
Name the 2 vitamins that were added to the new nutrition facts label and explain what these vitamins do in the body.
Vitamin D and Potassium
Name 3 body processes that utilize sodium and explain 1 in depth
1. Fluid Balance: sodium allows our body to retain fluid
2. Muscle contractions: sodium stimulates muscle fibers for contraction
3. Neurological functions: sodium is responsible for the firing of neurons
Name 3 ingredients that are considered "added sugars" and are used to sweeten foods other than plain sugar.
Corn syrup, High fructose corn syrup, Honey, Maple syrup, Molasses , Maltose, Monk fruit, Nectars.
Why is MyFitnesspal not a credible source? What is a good alternative?
Anyone can post on MyFitnesspal. Some reliable sources include:
1. government websites (MyPlate, FDA, USDA, anything ending in .gov)
2. dietary guidelines for Americans (DGA)
Naked Juice does not technically include any "added sugars". Why is this drink still not the best option?
Naked juices do not have fiber because they are made from fruit concentrate, which means the natural sugars in the juice will be digested quickly and be treated the same as added sugars.