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A. Nutrition Facts and Their Importance
1. Calories
Calories indicate the amount of energy a food provides.
Consuming more calories than your body burns leads to weight
gain, while a calorie deficit leads to weight loss.
2. Macronutrients
Macronutrients provide essential energy and are divided into
nutrients that should be limited and those that should be
increased.
Nutrients to Limit:
Saturated Fat & Sodium: Excessive intake increases the risk
of heart disease and high blood pressure.
Added Sugars: These sugars are added during processing
and make it harder to stay within a healthy calorie range
while meeting nutrient needs.
Nutrients to Consume More:
Dietary Fiber: Supports digestion and can help with weight
management by making you feel full longer.
Vitamin D & Calcium: Strengthen bones and prevent
deficiencies like osteoporosis.
Iron: Prevents anemia and supports red blood cell
production.
Potassium: Helps regulate blood pressure.
3. % Daily Value (DV%)
The %DV shows how much a nutrient in one serving contributes
to the daily recommended intake.
No Math Needed: %DV simplifies understanding nutrient
intake by converting grams/mg into a 0-100% scale.
High vs. Low %DV:
o 5% DV or less = Low in that nutrient.
o 20% DV or more = High in that nutrient.
Healthy Eating Guidelines:
o Choose higher %DV in fiber, vitamin D, calcium, iron,
and potassium.
o Choose lower %DV in saturated fat, sodium, and added
sugars.
Comparing Foods: Use %DV to compare products and make
healthier choices.
Balancing Nutrients: If a food is high in unhealthy nutrients,
balance your diet by eating other foods lower in those
nutrients.
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How added sugar affect health:
- It might lead to obesity and cavities.
- Drinking high sugar-sweetened beverages might raise blood
pressure, which eventually lead to heart disease.
- A high-sugar diet may stimulate the liver do dump harmful fats
into the bloodstream.
Misleading marketing tactics in food labeling:
- "All Natural" – This phrase is not regulated and can be used even
if the product contains processed ingredients.
- "Made with Real Fruit" – Often, the amount of real fruit is
minimal, and the product may mostly contain fruit flavoring or
juice concentrate.
- "Whole Grain" – A product may contain only a small amount of
whole grain while still being mostly refined flour.
- "No Added Sugar" – This doesn’t mean the product is low in
sugar; it may contain naturally occurring sugars or alternative
sweeteners.
- "Low Fat" or "Fat-Free" – These products often have added sugar
or artificial ingredients to compensate for flavor loss.
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1. The Healthy Eating Plate from Harvard emphasizes a balanced
diet with:
- ½ plate: Vegetables & fruits (excluding potatoes).
- ¼ plate: Whole grains (quinoa, oats, brown rice).
- ¼ plate: Healthy protein (fish, poultry, beans, nuts; limit
red/processed meat).
- Healthy oils in moderation (olive, canola, soy); avoid trans fats.
- Drink water, coffee, or tea; avoid sugary drinks; limit dairy &
juice.
- Stay active and focus on carb quality over quantity.
- Encourages healthy fats instead of promoting a low-fat diet.
2. Tips for Choosing Healthier Foods
* Prioritize whole, minimally processed foods.
* Avoid refined grains like white bread and white rice, opting for
whole grains instead.
* Limit added sugars and processed foods, especially sugary
drinks.
* Choose healthy fats from sources like nuts, seeds, and avocados
rather than processed oils.
* Balance your plate with a mix of macronutrients to support
steady energy and overall well-being.