Nutrition Labelling and Weight Maintenance - PowerPoint PPT Presentation

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Nutrition Labelling and Weight Maintenance

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1 g fat = 9 kilocalories. 1 g protein = 4 kilocalories. 1 g carbohydrates = 4 kilocalories *1 kilocalorie (kcal) = 1 Cal 4.2 kilojoules (kJ) ... – PowerPoint PPT presentation

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Title: Nutrition Labelling and Weight Maintenance


1
Nutrition Labelling andWeight Maintenance
2
Weight 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

3
Energy 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

4
The 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

5
Weight 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)

6
Weight Maintenance and Nutrition Labelling
  • Using nutrition label can help us to find out and
    calculate energy intake

7
Read and Use Nutrition Labels
8
Examples of Recommended Format of Nutrition Label
Tabular format
9
Examples of Recommended Format of Nutrition Label
Linear format (for small packages with total
surface area of less than 200 cm2)
10
Required 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

11
Making 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

12
Three Simple Steps toRead Nutrition Label
13
Three Simple Steps toRead Nutrition Label
  • Step 1 
  • Take note of the reference amount of food being
    used in the nutrition label
  • Step 2 
  • Read the energy and nutrient content together
    with the reference amount
  • Step 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

14
Step 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

15
Step 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)

16
Step 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 )

17
Step 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

18
Step 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
19
Step 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
20
Step 2A Use nutrition label tocompare between
products
  • Products with nutritional content expresssed in
    DIFFERENT reference amounts

21
Step 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

22
Step 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

23
Step 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.

24
Step 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

25
Use Nutrition Label to Choose Healthy Food
26
(No Transcript)
27
Principles 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)

28
Nutrition 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

29
How to Choose Prepackaged Foods Lower in Energy,
Fat and Sugars
30
Choosing 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.

31
Choosing 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

32
Choosing 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.

33
Choosing 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 -

34
Choosing Prepackaged Foods Lower in Energy, Fat
and Sugars
  • Three Simple Steps to Read Nutrition Label
  • Step 1 
  • Take note of the reference amount of food being
    used in the nutrition label
  • Step 2 
  • Read and compare the nutritional content
  • Step 3 
  • Refer to the percentage Nutrient Reference Value
    (NRV) (If available)

35
Choosing Prepackaged Foods Lower in Energy, Fat
and Sugars (Example 1)
36
Choosing Prepackaged Foods Lower in Energy, Fat
and Sugars (Example 2)
Corn Flakes C
Corn Flakes D
37
Choosing Prepackaged Foods Lower in Energy, Fat
and Sugars (Example 3)
Soup E

Soup F
38
ENDS
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