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COACH Heart Manual Reading Food Labels CALORIES § Calories are a unit of energy § Women need an average of 1800 – 2000 calories per day. § Men need an average of 2200 – 2400 calories per day. § Did you know? 1 gram of fat has 9 calories, and 1 gram of carbohydrate or protein has 4 calories TOTAL FAT § High intake of certain fats (see below) fat may contribute to heart disease and cancer. § Most women should aim for 40 – 65 g fat/day and men 60 – 90g/day. § For a healthy heart, choose foods with a low amount of saturated and trans fat. § Unsaturated (heart healthier fats are not always listed) SATURATED + TRANS FAT SERVING SIZE § Saturated fat and trans fats are a part of § Is your serving the same size as the the total fat in food - they are listed one on the label? separately because they are the key § If you eat double the serving size players in raising blood cholesterol listed, you need to double the nutrients and your risk of heart disease. and calorie values. § It’s recommended to limit your total intake to no more than 20 grams a day of saturated and trans fat combined. DAILY VALUE § The Daily Value (or DV) lists the CHOLESTEROL amount (%) fat, sodium, and other § Too much cholesterol – a second nutrients a product contains based on a cousin to fat – can lead to heart 2000 calorie diet. This may be more disease. or less than what you eat. § Challenge yourself to eat less than 300 § Use % DV to see if a food has a little mg each day (1 egg =186 mg) or a lot of a nutrient. § Here’s our take: 5 % or less is low and 20 % or more is high. Prepared for the COACH Program Health Care Professional Team. 82 Please do not copy without permission. COACH Heart Manual SODIUM § Try plant-based proteins like beans, grains, and cereals. § You call it “salt”, the label calls it § Health Canada didn’t set a Daily “sodium”, either way it may add up to Value for protein because most high blood pressure in some people. Canadians get enough. § Keep your sodium intake low: 2400mg or less each day. VITAMINS TOTAL CARBOHYDRATE § Your goal here is 100% of each for the § This is the main nutrient that affects day. Don’t count on one food to do it your blood sugar and is our main fuel all. source. § Let a variety of foods add up to a § Keep in mind the amounts for an winning score. average meal (usually 30 – 60 g/meal for women 45 – 75 g/meal for men) ADD-ONS DIETARY FIBER § Grandmother called it “roughage” but § Labels must list vitamins A and C, her advice to eat more is still up-to- plus calcium and iron. date! § They can voluntarily list any other § Your goal is to reach 25 – 35 g of vitamins and minerals, as well as fibre per day, so choose cereals, starches, insoluble fibre, soluble fibre, breads, and grains with more than 2 sugar alcohols, and monounsaturated, grams per serving (4 or 6 grams per polyunsaturated, omega-3, and omega- serving is even better!) 6 fats. § Include more vegetables, fruit, beans § The vitamins and minerals have % and lentils, which are also full of fibre! Daily Values only. SUGARS § Sugars include what you get from sucrose, dextrose and other refined sweeteners as well as the naturally occurring sugars in fruit and milk. § So “sugars” won’t tell you how much sugar has been added. § There is no % Daily Value for sugars. § Choose cereals with 5 grams of sugar or less per serving. (4 grams = 1 tsp) PROTEIN § Eat small servings of lean meat, fish and poultry. § Use skim or low fat milk, yogurt and cheese (check the %MF on your label). Prepared for the COACH Program Health Care Professional Team. 83 Please do not copy without permission. COACH Heart Manual Sometimes it may feel like detective work trying to understand a label – here’s some basic tips! INGREDIENTS s Listed in descending order by weight s Below are other words for fats, sugars, and salt FATS Fat, lard shortening Hydrogenated oils / partially hydrogenated oils Vegetable margarine Coconut, palm, palm kernel or 'tropical' oils Mono- and diglycerides, tallow SUGARS Sugar, honey, molasses Dextrose, sucrose, fructose Maltose, lactose, glucose Dextrin, maltodextrin, invert sugar Maple syrup, corn syrup, malt syrup SALT Salt, MSG (monosodium glutamate) Anything with the word 'sodium' Baking soda, baking powder, brine Kelp, soy sauce Source: Adapted from: Josephson, R. 1997. The Heart Smart Shopper: Nutrition on the Run. Vancouver All Low-Fat Diets Are Not Created Equal • Just because a food is low in fat does not mean it is good for you. • Remember your body does need healthy unsaturated fats to function! • Many 'low-fat' foods are high in sugar (e.g. diet cookies, frozen yogurt, low-fat granola etc.) • High intake of sugar in the form of sweetened desserts, fruit flavored yogurt and juice is associated with elevated triglyceride levels (a risk factor for heart disease). Diets where most of the sugar comes from fruits are associated with lowered triglyceride levels. Prepared for the COACH Program Health Care Professional Team. 84 Please do not copy without permission. COACH Heart Manual NUTRITION CLAIMS on packaged foods "Low fat" no more than 3 grams of fat per serving "Low saturated fat" no more than 2 grams of saturated fat per serving (and not more than 15% of calories from saturated fats) "Cholesterol free" no more than 3 mg of cholesterol per 100 grams of product. It must also meet the definition of 'low in saturated fat' which does NOT necessarily mean it is low in total fat. "Low calorie" no more than 15 calories per serving "Calorie reduced" no more than half the calories of the same food in its usual state. Note! This does not mean the food is low in calories! "Light" many different meanings… can refer to colour, taste, or texture and may have nothing to do with its calorie content. If 'light' is part of the common name of the food (for example 'light mayonnaise') then the product has to be lower in calories than the same product not marked 'light'. Source: Adapted from: Shop Smart Handbook. 1997. Shop Smart Tours Inc. 9. A Note about Desserts… The following low-fat desserts appear in your COACH Recipe Booklet. Please use these as an occasional 'treat' as they are high in sugar. Note - they may not be suitable for people with diabetes (except in small quantities as part of a meal plan). COACH Recipe Booklet: (found at www.coachkelowna.com ) • Mocha Meringue 'Nests' with Chocolate-Covered Coffee Bean 'Eggs' • Raspberry Pavlova Torte • Pumpkin Tart with Pecan Crust • Brown Rice Pudding • Pumpkin Custard • Dreamy Ricotta Dessert Topping • Low-fat Chocolate Fudge Sauce Prepared for the COACH Program Health Care Professional Team. 85 Please do not copy without permission. COACH Heart Manual Fibre s Undigested portion of plant s Found only in plant foods (NO FIBRE in animal products) s Average actual intake 5-10 grams per day; recommended intake 25 - 35 grams per day s Two types - soluble fibre and insoluble fibre: Type of Fibre Function Sources Soluble Helps control blood Oat bran, oatmeal, brown Fibre sugar levels & lowers rice, barley, pectin-rich fruits cholesterol (strawberries, apples, citrus), legumes Insoluble Prevents constipation Wheat bran and wheat bran Fibre and bowel disorders; cereals, most fruits and prevent certain types of vegetables, nuts and seeds cancers decreases risk of heart disease GUIDELINES FOR A HIGH FIBRE DIET 1. Eat a sensible diet containing a variety of foods, so that you obtain all the nutrients needed for good health. 2. Obtain your fibre intake from a variety of sources so that you get both soluble and insoluble fibre. 3. Drink plenty of fluids. Unless you on a fluid restricting eating plan, aim for at least 1500 to 2000 mL (6-8 cups) of fluid every day. 4. Increase the fibre in your diet gradually to minimize any stomach upset e.g. gas/bloating. » Choose whole-grain products (breads, cereals etc, rather than refined (white) products. » Bran (100%) may be added to muffin, loaf, cookie or pancakes batters etc. before baking. May also be added to casseroles, stews or cooked with hot cereals. » Use beans, peas, and lentils in soups, salads and casseroles. » Consume at least 5 servings of fruits and vegetables daily. Eat the skins that are edible. Substitute whole fruit for fruit juices. » Add dried fruits to cereal and baked products. » When baking, substitute whole-wheat flour for at least half the white flour. 5. Read nutrition labels when shopping. Choose foods with at least two grams (2 grams) of dietary fibre per serving. Prepared for the COACH Program Health Care Professional Team. 86 Please do not copy without permission. COACH Heart Manual Salt/Sodium Average daily Recommended ideal sodium daily limit: consumption: 1,500 -2300 mg per 3,400 mg per day day* (approx. 1/2 tsp salt 1,200 mg) *Healthy Families BC (1500mg recommendation) and Canada Food Guide (2300mg recommended). Studies suggest that limiting salt intake can lower blood pressure. For Most People… 75% of Salt Intake Comes from Processed Foods …another reason to move to an unprocessed, whole-food diet! Salt… also known as… • Baking powder • Brine • Kelp • Baking soda • Soy sauce • MSG (monosodium glutamate) • Anything with 'sodium' i.e. sodium benzoate Note: Sea Salt is just as high in Sodium as table salt! Prepared for the COACH Program Health Care Professional Team. 87 Please do not copy without permission. COACH Heart Manual Cutting Down on Salt: s Prepare food from 'scratch' whenever possible - commercially prepared foods like soup, frozen entrees, pasta and rice mixes are very high in salt! s Avoid fast foods… they're loaded with salt.
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