Title: Nutrition Labelling and Weight Maintenance
1Nutrition Labelling andWeight Maintenance
2Weight Maintenance
- The balance of energy intake and energy output so
that we are neither overweight nor underweight. - Benefits
- Reduce the risk of developing a number of chronic
diseases, such as diabetes and heart diseases
3Energy Intake and Energy Output
- Energy intake The energy we get from eating
foods and drinks - Energy output The energy required for body
functions and physical activities
4The Relationship BetweenEnergy and Body Weight
- Sources of energy
- 1 g fat 9 kilocalories
- 1 g protein 4 kilocalories
- 1 g carbohydrates 4 kilocalories
- 1 kilocalorie (kcal) 1 Cal 4.2 kilojoules
(kJ) - Unused energy will be stored as fat in the body
5Weight Reduction / Maintenance
- Should not just focus on fat intake when thinking
about weight reduction or maintenance - Reduce sugars intake as sugars being
empty-calorie, i.e. providing energy but no
other nutritional value. - For weight reduction or maintenance, most
important is - To reduce energy intake (i.e. cutting energy
intake, not just cutting fat and sugars intake) - Increase the activity levels (e.g. exercise,
sports)
6Weight Maintenance and Nutrition Labelling
- Using nutrition label can help us to find out and
calculate energy intake
7Read and Use Nutrition Labels
8Examples of Recommended Format of Nutrition Label
Tabular format
9Examples of Recommended Format of Nutrition Label
Linear format (for small packages with total
surface area of less than 200 cm2)
10Required Nutrients on Nutrition Labels
- 17 (energy plus seven nutrients specified for
labelling) i.e. energy, protein, total fat,
saturated fat, trans fat, carbohydrates, sugars
and sodium. - Nutrient(s) involved in nutrition claim(s) (when
the nutrition claim is on any type of fat, the
amount of cholesterol must be declared as well). - For other nutrients, declaration is voluntary
11Making Use of Nutrition Label
- Consumers can
- Compare the nutritional content among different
foods for a healthier choice, e.g. choose food
that is lower in fat, sodium (or salt) and sugars - Understand the nutritional content of food and
estimate their contribution to the overall diet - To meet individuals dietary needs
12Three Simple Steps toRead Nutrition Label
13Three Simple Steps toRead Nutrition Label
- Step 1Â
- Take note of the reference amount of food being
used in the nutrition label - Step 2Â
- Read the energy and nutrient content together
with the reference amount - Step 3Â
- Refer to the percentage Nutrient Reference Value
(NRV), if available, to see if the food contains
a lot or a little of energy or a nutrient in the
food
14Step 1 Take note of the reference amount offood
being used in the nutrition label
- Expressed as per 100 g (or per 100 mL) of food
15Step 1 Take note of the reference amount offood
being used in the nutrition label
- Expressed as per serving (the serving size (in g
or mL) and the no. of servings must be specified
on the package)
16Step 1 Take note of the reference amount offood
being used in the nutrition label
- Expressed as per package (if the package contains
only a single serving )
17Step 2 Read the energy and nutrient content
together with the reference amount
- Use nutrition label to compare between products
- Use nutrition label to calculate the amount of
energy and nutrients you get from food
18Step 2A Use nutrition label tocompare between
products
- Products with nutritional content expresssed in
the SAME reference amount
If reference amount is the SAME, you CAN COMPARE
between the products DIRECTLY
19Step 2A Use nutrition label tocompare between
products
- Products with nutritional content expresssed in
DIFFERENT reference amounts
If reference amounts are DIFFERENT, you CANNOT
COMPARE between the products DIRECTLY
20Step 2A Use nutrition label tocompare between
products
- Products with nutritional content expresssed in
DIFFERENT reference amounts
21Step 2BUse nutrition label to calculate the
amount of energy and nutrients you get from food
- The more you eat, the more you get
- If you eat 1 serving of biscuit
- Get 8 g of fat, 3.5 g of saturated fat
- If you eat 2 servings of biscuit
- Get 16 g of fat, 7 g of saturated fat
22Step 2BUse nutrition label to calculate the
amount of energy and nutrients you get from food
- Energy and nutrient content expressed as per 100
g/mL
23Step 3 Refer to the percentage Nutrient
Reference Value (NRV), if available, to see if
the food contains a lot or a little of energy or
a nutrient in the food
- NRV is usually on a scale from 0 to 100.
24Step 3 Refer to the percentage Nutrient
Reference Value (NRV), if available, to see if
the food contains a lot or a little of energy or
a nutrient in the food
- For nutrients that needed to limit their intake
- E.g. total fat, saturated fat, sodium and sugars
- Look for foods that have lower NRV
- Get enough of nutrients that are good for health
- E.g. dietary fibre
- Look for foods that have higher NRV
25Use Nutrition Label to Choose Healthy Food
26(No Transcript)
27Principles of Healthy Eating
- Choose a variety of food and eat cereals as the
largest portion of food in every meal. - Eat a lot of vegetables and fruit.
- Reduce the consumption of foodstuffs with high
salt, fat and sugar content as well as those
which are preserved. - A daily fluid intake of 6 to 8 glasses (including
clear soup, fruit juice and tea). - Take meals regularly and in adequate amounts.
- (Source of information Department of Health)
28Nutrition Labelling is a Useful Tool for
Practising Healthy Eating
- Nutrition label and nutrition claim can help
consumers choose healthier food in accordance
with healthy eating principles and the Food
Pyramid, e.g. - Choose biscuits lower in fat and sodium (or salt)
- Choose dairy products lower in fat
- Choose beverages lower in sugars
29How to Choose Prepackaged Foods Lower in Energy,
Fat and Sugars
30Choosing Prepackaged Foods Lower in Energy, Fat
and Sugars
- Cut down on foods that are high in energy, fat
and/or sugars - Look for a lower fat version of a food item
- Fat provides the largest amount of energy amongst
all nutrients, cutting one gram of fat intake
means subtracting 9 kcal from a diet. - Reduce sugars intake as sugars being
empty-calorie, i.e. providing energy but no
other nutritional value.
31Choosing Prepackaged Foods Lower in Energy, Fat
and Sugars
- Take note of relevant nutrition claim as a quick
screening tool and - Take three simple steps to read nutrition label
-
32Choosing Prepackaged Foods Lower in Energy, Fat
and Sugars
- Focus more on energy claims as claims on fat
and/or sugars may not be good indicators of the
energy content of the products - Nutrition claim only gives a rough idea about the
content of a particular nutrient, one should not
make a food choice solely on the basis of a
nutrition claim. In order to eat healthily, we
should take note of other nutrients as well. For
example, when buying a product with a low
sugars claim, one should take note of the
content of fat and other nutrients.
33Choosing Prepackaged Foods Lower in Energy, Fat
and Sugars
- Nutrient content claims in relation to energy,
fat and sugars are classified into Free and
Low claims. - Specific Conditions of Nutrient Content Claims -
34Choosing Prepackaged Foods Lower in Energy, Fat
and Sugars
- Three Simple Steps to Read Nutrition Label
- Step 1Â
- Take note of the reference amount of food being
used in the nutrition label - Step 2Â
- Read and compare the nutritional content
- Step 3Â
- Refer to the percentage Nutrient Reference Value
(NRV) (If available)
35Choosing Prepackaged Foods Lower in Energy, Fat
and Sugars (Example 1)
36Choosing Prepackaged Foods Lower in Energy, Fat
and Sugars (Example 2)
Corn Flakes C
Corn Flakes D
37Choosing Prepackaged Foods Lower in Energy, Fat
and Sugars (Example 3)
Soup E
Soup F
38ENDS