Nutrition Vocabulary List Enriched - similar to fortifcation however nutrients (vitamins & minerals) are addled back tothe food that lost during processing. Commonly found in cereals, bread and other products that use refined grains which are processed grains not “whole rains. Fortified. when essential nutrients (vitamins and minerals) are added to food that ‘were not originally inthe food before processing to improve the nutritional quality ofthe food and provide a public health benefit. ex VitD added to Mlk to improve bone growth) Health Claims - 2 part statements on fod packages that links a nutrient (3) toa specific health concern of disease. Examples include: High Calciumereducing risk of osteoporosis 3 Low Fatand High Fiber=reducing isk of cancer Low Saturated Fat and High Fiber- reduce risk of Heart Disease 3 Low sodium= reduce risk of High Blood Pressure Ingredient List- the isting ofall ingredients (including spices, colorings and Preservatives) added to the food in descending order by weight. (Firstitem listed isin greatest amount) Nutrient Content Claim - Words used to describe the relative not exact amount ‘amount ofa nutrient in the product. Examples: High Fiber = 5g or more 3 Light or Lite=1/3 fewer calories or 50% less fat Cholesterol Free= less than 2 mg of cholesterol AND 2 g orless of sat. fat Fat Free=less than # g fata LowFat=3 gorless fat Nutrient Dense-A food is called Nutrient Dense when its full ofnutrients (like vitamins & minerals), low in calories (Jess than 200/serving), Low in Saturated fats, and does not have added sugars, salt(sodium) or refined grains % DV (Daily Value)- sa guide tothe recommended amount ofeach nutrient found in one serving of food. They are useful for quicecompar sons between foods. ‘Choose foods high in vitamins, minerals and fiber— and limit foods high in fat, cholesterol and sodium. Serving Size - Aserving size is the amount of food that experts recommend you eat (like 1 cup of milk or 1 ounce of bread) and are listed on a fooc's nutrition facts label. When choosing your portion, try to make itas close as possible to these serving to avoid over eating. ‘Sodium salts another ingredient often added to foods to improve flavor and increase shelf life, Most Americans consume more than twice the recommended amount ‘which increases thei risk of developing high blood pressure and strokes. Choose foods with 5% or less Sodium per serving, {t may be listed as ;sodium chloride, ‘MonoSodium Glutamate, Sodium Bicarbonate, baking soda, Disodium phosphate ‘Suugar-Sugar soften added to food to increase flavor however these foods should be avoided because your body does not need sugar AND they increases your chances of developing diabetes. Manufacturers often use many differentsweeteners to trick consumers ard disguise how much “sugar” Is really in the food - preventing it from being listed frst on the ingredients list. (Some examples: Hign Fructose Corn Syrup, Corn Syrup solids, sucrose, dextrose, brown sugar) eSTART with Servine You can find the Sewing Size under the header'Nutiton Feet oe Nietion Fae Information the Nutrition Facts table econ aw tie {is based on this quantity of food. USE % Daily Value You can find the 96 Daly Value on the right sie ofthe Nuttion Facts table. Use the % Daily Value to see if the Serving So has a litle of alt of a nutrient. LOOK ata ) Choose packaged food that has more ofthe hutrients you want and less of te nutionts| ? ‘you don't want. ‘MAKE an informed food choice When making an informed food choice here are some nutrients you may want... alittle of allot of + Saturated + Fiore and trans fats. Vitamin A 59% Dally Value oes i ite + Sedum + Caleium 18% Dally Value or more i a fot + ron ‘This applies to all nutrients with a 96 Daly Valve e 1 eos CanadaComparing two packaged food products. =) ser Seri Sia or Soup A and Soup Bits ¥ cup (260 mL) gry use tha % Dally Value to CBD serving size nas ata o Lp Look at a In thi example, Soup A has atl saturated and trans fat and alot of fore aed vitamin A compared to Son & - Comparing the Serving Size on the Nutrition Facts table to the amount you eat. OD saan Sauna Se, POD onini proctitis 4 racer (200. {Use the % Daily Value to see the SSorving Siz as a litle or alot of anulient 4 me O )tscceta OO eertie ‘nk about how ta formation eles oth aunt you et yevmrzencar, —tyvetserclm, yout teat reeuagmew, eter: dite cro tec iim buy nacre Seinen Oe ncaa “woman mam! itlickente, —Soeenan eae mat Tatts TAGES aieHeakh Sante V1 Ga. Se @ing the Nuirition Facts Table: % Daily Value How to The Nutrition Facts table gives you Information on calores and 13 cry nuiiens. Use the amount of fod and the ‘Dally Value (% DW to choose healthier food products. Follow these three stops: Nutrition Facts ~_} LOOK at the amount of food --- Perens) ution Facts are based ona specie amount food = {also know asthe serving size). Compare this to the mos Broun you actualy et. i aa _) READ the % Dv Salo 05 The OV hap you seta spdicomoutt ot seten’ea pasate orate enue an Eoenttg @ MT AAUTE pp meant ‘ex oVeemoreissuor fal nner, ark Fa eae San ae eo __/ CHOOSE Mako a eter che oro, eer some tins ou nay wat, Jess of ‘more of erat Fare © Saturated and * Vitamin A { 4% DV of fat 20% DV of tones * cum [ eas att | + Sedum ten Here is an example of how to choose: You are atte grocery store loking at yogur. The small container (175 gf yogurt you pick has atte fat (4% DV) anda lot of calcium (20% DV) ~ ths i a better choice if you are trying to eat less fat and ‘mere calcium as part of a healthy style!How to 0) We Use the amount of food andthe % Daily Value (% DV to compare and choose healthier food products. Follow these three steps: LOOX at the amounts of food [Nutrition Facts Por xachers (234) Compare the amounts of fod (lso known as the serving size) in the Nutiton Facts tables. Cracker A has 9 crackers and weighs 3 grams. Cracker 8 has 4 crackers and weighs 20 grams. Because the weights ar similar, you can Fre 13 compare these Nuttion Facts tbl Sugars Protein Cale 7) READ the % DVs Since you are comparing crackers, you may want to ook at tho "Ds for saturated and rans fats, sium and fre, Cracker A has 13% DV for saturated and trans fats, 12% DV for sodium and 4% DV for fire. Cracker B has 2% DY for saturated and trans fats, 4% OV for sodium and 12% DV for ire. ‘jomember: 5% DV of less isa lite and 15% DV or more isa lot This applies to all nutrient +) CHOOSE nin case, Cracker 8 would bea better chale if you as trying to ‘eat es saturated and tras fats, lass sodium and mare fibre as part ot a heathy est, Use the Mutton Facts table and Eating Wel with Canada’s Food Guide to mabe eli food choices. 7 DAILY. oan s,n0.ca/dailyvalue arbonvarate 12 Tamm a Ov Warn 0% wer N Cracker B Nutrition Facts = =| — | eee = | | Cabin 226 Iron 3% Did you knew? ‘You may beable to compare products ‘at dont have similar amounts of food. For example, you could compare the ‘DVS of abagel (90 g to the % DVS of 2 sices of bread (70 g) because you would most ikely eat eitter amount of ‘ood at one meal.I: “] Government Gouvernement “1 of Canada du Canada Home (httovcanada calen/index.him)) »* Health (/index-eng pho) (@y Fowtanc nuttion destine-nurtiontndex-ena.oho) * fonlails eatin nuctiondabetatauetageindsx-ena.cho) " Lat ing: somorendinges ngs) Nutrient content claims: what they mean Table of nutrient-content claims and what they mean Keywords Whatit means Nutrients Used With / Nutrient Criteria Free ‘The food provides Calories/Energy Less than 5 Calories No an amount of a P Er thar 5 5 fulton that isso Sodursalt Less than 5 mg Zero smallit likely won't Fat Less than 0.5 g fat = Ms have any effector saturated fat _Less than 0.2 saturated fatty your body, ‘acids AND less than 0.2 g of @ trans fatty acids > Trans fat Less than 0.2 g of trans fatty acids AND 2g or less of saturated fatty acids and trans fatty acids combined * Cholesterol Less than 2 mg of cholesterol AND 2 g or less of saturated fatty acids and trans fatty acids combined : Sugars Less than 0.5 g of sugars AND less than 5 Calories ~ ‘The food provides Calories (energy) 40 Calories or less > avery small amount of the nutrient Saturated fat —_2.g or less AND 15% or less. energy from the sum of saturated fatty acids and trans "peated copa knee ge 1s Fat 3gorless of fat =falty acids combined * Cholesterol 20 mg or less of cholesterol Doers AND 10% cles cram yar ndians @ tty als cone Sodium/ Salt 140 mg or less of sodium * Protein No more than 1 g protein per 100 g of the food Reduced ‘The food is Calories (energy) Atleast 25% less Calories than Less processed/modified the food to which it is Lower so that it contains compared > Lower in at least 25% less of Fewer the nutrient when compared with a similar product Saturated fat Atleast 25% less saturated fat than the food to which it is compared ~ Fat Atleast 25% less fat than the food to which itis compared > Trans fatty acids Atleast 25% less trans fatty acids than the food to which it is compared * Cholesterol ——Atfeast 25% less cholesterol than the food to which itis compared = Sodiumiselt Atleast 25% less sodium than the food to which itis compared © sugars Atleast 25% less sugars than the food to which itis compared * Lightly The food provides Sodium/salt Atleast 50% less added at least 50% less of sodium than the food to which the added nutrient itis compared? No added ‘The food has none Fat Contains no added fats or oils peeled unsel gnlgecrtnr carrenot ame less ine rget 2»Without added of the nutrient or added butter or ghee, or added to it ingredients that contain added fats or oils, or butter or ghee é ‘Sugar Contains no added sugars, no ingredients containing added ‘sugars or ingredients that contain sugars that functionally Substitute for added sugars Sodium/salt Contains no added salt, other ‘sodium salts or ingredients that contain sodium that functionally substitute for added salt ‘Source Contains The food provides Calories (energy) At least 100 Calories * a significant amount of the utrient Omega-3 Atleast 0.3 g of omega-3 Polyunsaturated polyunsaturated fatty acids fatty acids Protein Protein rating of 20 or more Polyunsaturated polyunsaturated fatty acids * fatty acids Fibre Atleast 2. of fibre, ifn fibre ‘or fibre source is identified in the statement of the claim = OR 2.9 or more of each identified fibre or fibre from an identified fibre source ifafbre or fre source is identified in the statement or claim or the food contains atleast 1 ingredient that meets the conditions above, ifthe food is a pre- e packaged meal Vitamins/Minerals At least 5% of the Mp eahycrader einen eens correnatier ins hers near‘More Higher Higher in Good source of Atleast 25% more Calories (energy) of a nuiient compared with @ similar product Fibre Protein Atleast 15% of the Vitamins/Minerais, recommended recommended daily intake Atleast 25% more Calories, totalling at least 100 more Calories than the food to which > itis compared @ Atleast 25% more fibre, totalling at least 1 g more, if no fibre or fibre source is identified in the etaterent or claim, or at least 25% more of an indentified fibre source, totalling at least 1 g more, ifa fibre or fibre source is identified in the statement or claim > oR Atleast 2g fibre if no fibre or fibre source is identified in the statement or claim, or at least 2.g of identified fibre or fibre from an identified fibre source * the food contains at least 1 ingredient that meets the conditions above, ifthe food is a pre-packaged meal Protein rating of 20 or more and contains at least 25% more protein, totalling at least 7g more than the food to which itis compared Atleast 15% f the recommended daily intake daily intake except at least 30% of the recommended dally intake for vitamin C High in The food contains Fibre Atleast 4 g of fibre if no fibre High source of atleast 4 g of fibre oF fibre source is identified in tepiteitnonsies gegen lantern congeners, eles met ry eExcellent source The food provides Protein Very high avery large Fibre Very high in amount of the Very high source nutrient Rich Rich in é Vitamins/Minerals. Light The food is Energy processed/moditied 0 that it contains e atleast 25% less of the nutrient when gar the statement or claim oR Atleast 4 g of each identified fibre or fibre from an identified source *ifa fibre or fibre source is identified in the statement or claim oR Contains at least 1 ingredient that meets the conditions above, if the food is a pre- Packaged meal Protein rating of 40 or more Atleast 6g of fibre “if no fibre oF fbre source is identified in the statement or claim oR At least 6 g of each identified fibre or fibre from an identified source * if fibre or fibre ‘source Is identified in the statement or claim oR Contains at least 1 ingredient that meets the conditions above, ifthe food is a pre- Packaged meal Atleast 25% of the recommended daily intake except at least 50% of the recommended daily intake for vitamin At least 25% less Calories than the fond to which itis, compared At least 25% less fat than the Wptashyoradas g:alenarsotteergaancstnany competes isms agin, nine getcompared with a food to which it is compared ~ similar product Lean Contains 10% or Fat ‘The food is meat or poultry that legs fat has not been ground, a marine é or fresh water animal or a product of any of thes? Extra lean Contains 7.5% or Fat The food is meat or poultry that loss fat has not been ground, a marine ‘or fresh water animal or a product of any of these + per reference amount and serving of stated size (specific amount of food listed in. the Nutrition Facts table) OR per 100 g Ifthe food is a pre-packaged meal r_ perreasonable daily intake ost moa é 2012-01-12 e& etc calling uote compen ame alga rman ly «js Government Gouvernement 4 ofCanada du Canada Home (http://canada.ca/en/index.html) + Health (/index-eng.php) (@& food and nuttin veatina-nutttonindex-eng chp) “> Eood labels (/eating-nutrition/label-etiquetane/index-eng.php) Health claims: what they mean ‘To make a health claim about potassium, sodium and reduced tisk of high blood pressure, the food... + must be low in (or free of) sodium + may also be high in potassium ‘+ must be low in saturated fatty acids ‘+ must be limited in alcohol + must have more than 40 Calories if the food is not a vegeteble or a fruit + must have a minimum amount of at least one vitamin of mineral ‘To make a health claim about calcium, vitamin D and regular physical acti oe" risk of osteoporosis, the food ‘+ must be high (or very high) in calcium + may also be very high in vitamin D ‘+ cannot have more phosphorus than calcium ‘+ must be limited in alcohol] + must have more than 40 Calories if the food is not a vegetable or a fruit To make a health claim about saturated and trans fats and reduced risk of heart disease, the food ‘+ must be low in (or free of) saturated fat and trans fat + must be limited in cholesterol, sodium and alcohol + must have more than 40 Calories if the food is not a vegetable or a fruit ‘+ must have @ minimum amount of at least one vitamin or mireral ‘+ must, ifitis a fat or an oil, be a source of omega-3 or omega-6 polyunsaturated fatty acids To make a health claim about vegetables and fruit and reduced risk of some types of (Dancers, the food ‘+ must be a fresh, frozen, dried or canned fruit or vegetable; fui juice; vegetable juice "to tmoyeraans casing rrntltoogenrcandr-caprentohedh cio is sieaa tp @must be limited in alcohol ‘To make a health claim about plant sterols (hitp/hw.ne-se.gs.caln-anliaele etiqui n/cons/claims-re% 2 and lowering cholesterol, the food .. must contain a minimum level equivalent to 0.65 g of free plant sterols or stanols per reference amount and per serving of stated size; must contain at least 10% of the weighted recommended nutrient intake of a vitamin or mineral per reference amount and per serving of stated size; must contain 100 mg or less of cholesterol per 100 g of food: ‘must NOT contain more than 0.5% alcohol; must contain 480 mg or less of sodium per reference amount and per serving of stated size, and per 50 g if the reference amount is 20 g or 30 mL or less; ‘must meet the criterion "low in saturated fatty acids." Date modified: 2012-01-12 ottealycaadins ge catenins gnbgeaerstrdngcmrostohede ints ea AeLs Tools: . for Seavols The science of nutrition is always fo changing and evolving and its hard Careful ifthe source makes claims to keep up to date with the most C tke ‘world's foremost nutetonist or current research. Every dey, ‘nutrition specialist. ween ce about eta "plement specaly foods Zz os ‘tani an rina nde Ore dt Sore pots nt aed an ‘may claim to cure diseases, while others claim to help you lase 20 pounds in one month. Sources lke the Internet, TV, radio, magazines, newspapers and self ‘made ‘triton experts overwhelm us ‘ith puttin information every day, Good heath and nutrition advice Is based on research that has been carefully checked and tested to see iFitis reliable. ifyou do nat see 2 list of sources atthe end ofthe document, it may be based on personal opinions and not on facts. Beware of personal success stories or testimonials as they can bend 1 the truth and feave out important information. A ot of nutrition information is untrue or misleading, end itis hard to figure out ‘hat to Beleve and what not to believe. ‘Ask yourself the folowing questions ‘when you are selecting resources lor use in your classroom 1 5 Organizations like Health Canada or Dietitians of Canada give reliable information and are qualified to speak on Hutton. In Ontario, anyone with the initials RD’ after his oF ner name 'saregistered Getian, The tile, registered dietitian, is protected by law and can be used only by those who have met national standards. Registered dietiians ae recognized professionals in nutrition and they provide reliable information, nurce euieaet? Always check the date onthe atile or ‘website. Information older then five years may be outdated. Healthy eating patterns ‘are developed overtime. There are ‘no fast fixes or instant cures, Claims that sound too good to be true mast likely re. Be cautious of catchy claims that try to sel you a special Product. Ask yourself ifthe person promoting the produet might prot from its sale in some way.» Tools lor Seneois é estou ate {sues and promote the nutritional healt 1)? Be aware of cims that ‘of Canadians, The Food Gulde is based advise you nat to eat from one or more ‘on scientific research related to dietary food graups lag, no-eavhohydrate diets) ‘needs, national nutrition goals, data on Scientific studies show that ou need to “what people are actully eating, issues ‘eat a variety of foods from al four food ‘of food supply and praduction, and much ‘groups to meet your nutriert needs. ‘consultation with consumers and other Using Canada’s Food Gurdein your ‘groups. classroom emphasizes the importance ‘of using Canadian resources and avoiding Ifyou would Ike a second opinion ‘materials that refer to food guides anc regarding healthy eating iniormation tat ‘eaithy eating guicetines fromm vile you find, contact a registered aettion et ‘counties. Canada’s Food Guide is ‘your public health unit/department. ‘uniquely designed to reflec: national to er canddas NON ae ; e a} | Government Gouvernement “1 ofCanada du Canada Home (htto/eanada.calenlindex.him!) - Health Vindex-eng.ohp) “ Eoad labels (/eatina-nutritionlabel-etiquetane/index-eng.ohp) Ingredient list The ingredient lst shows all the ingredients in a packaged food. Ingredients are listed in order of weight, beginning with the ingredient that weighs the most and ending with the ingredient that weighs the least. This means that a food contains more of the ingredients found ct the beginning of the list, and /ess of the ingredients at the end of the list. Example: The ingredient list below is for bran cereal. The ingredient that is present in the largest amount is whole wheat, and the ingredient present in the smallest amount is minerals. \gredients: Whole wheat, wheat bran, sugar/glucose-fructose, salt, malt (com flour, malted ley), vitamins (thiamine hydrochloride, pyridoxine hydrochloride, folle acid, d-calcium Pantothenate), minerals (iron, zinc oxide). Did you know? Reading the ingredient list is both important and useful. It can help you: * Check if a food product has a certain ingredient. + Avoid ingredierts in case of a food allergy or intolerance. Ingredients with many names ‘Sometmes nutrients like saturated and trans fats, sodium, and sugar appear on ingredient lists urder many different names. Here's a list of the most commonly used terms. ‘Commonly used terms Raion Other names + Bacon estrada caren bate rare+ Beef fat + Butter + Chicken fat + Cocoa butter ‘cocntr = @ coconut oil out : : + Hydrogenated fats ' nu tsdlipidesh ratedtrans. —-andools ures -2n0.9h + Lore + Palm or palm kere oil + Powdered whole milk solids. * Shortening + Suet + Tallow + Hard margarine + Hydrogenated fats [0 fy ing-ssine- and oils jimentation/nuriants- f us + Partially ssatures-eng.oh) hydrogenated as) and oils + Shortening + Baking powder + Baking soda + Brine + Colery salt * Disodium phosphate + Garlic salt + Monosodium slutemate (MSG) + Onion salt + Salt + Sodium alginate + Sodium benzoate * Sodium bisulfate + Sodium @ i ting-nutrtion/heall -saine-alimentation ts sutriments/sodi i epsetyaters gogo quienes congener aaie legradertlst proprionate * Soy sauce * Brown sugar @ = Cane juice extract = Com syrup + Demerara or Turbinado sugar * Dextrose + Evaporated cane juice + Fructose Galactose Glucose Glucose-fructose af fimentation/ = High fructose corn iment su syrup + Honey + Invert sugar Lactose Liquid sugar Maltose Molasses. Sucrose Syrup Treacle @ Tip: A word ending in "ose" is usually sugar. | For more information . teractive t -nutrition/ jetage/under: 7. loots. index. . cf ing-nuttior fing: . ct nutri r fur 5 ter 0. ifs/label-etiquette-ena.ohy interactive tool: n iz (eating-nutritionv/label- 4 /understanding-comy finteractive-tools-outis-inter izt- eles cir ea katt compen ng ede chpsoans ogrtrtt eng.pho) | + Eating Well with Canada's Food Guide (hi ha vanviood-quides | alimentVindex-eng.pho) | Date modified: 2013-05-03 pty easing aol sqatsinhentegcrmpentt nga neo oro “f jutrition Facts| —/ifahigh % of calories come { Pay atenton to serving) > en3ax13 En) from fat, eat sparingly. | size: Areyou eating |= J Teoma lest eos Sern UW | Not all fatis equal. Saale Cesta) {Limit trans and polysaurated Watch the rato of total Fa fats carbsto suga's. The closer ‘Sanaa ——a| 4’| Aim for foods highin the grams of "sugar* is to ‘iewsFateg r monosaturated fars. opreneaa ra Fogesieeirgsy—] _ (Wenilies cholesterol aising [ae A ats ony ok or hyeronenated \eees “ate isinthe ingens ‘ial Gateae 95 a “otal DV of sear should Sayre’ be less than 2,400 mg. 5% DV is LOW sodium 20% of DV is HIGH sodium| the "total carbohydrates" in each serving, the closer the food gets to the junk quality. Look for foods with 5 grams of sugar per serving or less Recommended DV typically |) |pacionsdevayasm 0% ~| ( Potassium DV is 3,500 mg/day ranges rom $0-759 for protein) | ets Remember our calorie counting equation from week 1 {excluding fiber correction)? Ingredients aren't listed here | Fat (g) x9 + Carb (g) <4 + Protein (g) x 4= Total Calories A good rule of thumb isto Here: 99x3 +1994 + 59x 4= 123 only consume packaged foods with 5 or less ingredients,