NUTRITION BASICS “You are what you eat” may be a typical cliché, but it couldn’t be farther from the truth. Your eating habits influence your risk of developing heart disease, cancer, stroke, diabetes, osteoporosis, high blood pressure, and America’s leading epidemic, obesity. In this guide, you’ll not only find detailed caloric information for all of the foods you want to know about, but also information on shopping for food, the food guide pyramid, portion sizes, and how to read a food label. Shopping Smart: Here are some tips to help you make the best of your shopping experience and get the most nutrition for your food dollar. • • • • • • • • • • • •

Make sure the store is clean and has a pleasing smell. Refrigerators and freezers should be cold and produce and meats should be fresh. Keep a shopping list that you will stick to so that you save time and you are less likely to waste money on items that you don’t really need. Go to the supermarket after eating a meal. You are more likely to purchase unhealthier snack foods and foods you don’t really need when you are hungry. Choose fresh foods rather than convenience foods, which are usually more expensive and less nutritious. Buying whole foods can be much less expensive than foods that are shredded, chopped, pre-washed, etc. Doing that step at home can save you a lot of money. Store brands (or no frill) can often be substituted for more costly name-brand items. Chicken, turkey, and fish are often less expensive beef. and have less saturated fat than Choose more natural products rather than buying fancy flavored items like cereals, which can be more expensive. Buying in bulk is often much less expensive. Compare unit prices, which can be found on the shelf label at the store, to find the least expensive product. Buy fruits and vegetables in season and shop at farmers’ markets if they are available in your area to save money Although fresh fruits and vegetables may be more expensive they are the best bargain in terms of cost per nutrient.

© Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

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If fresh items are too expensive, buy a frozen or low-sodium canned version instead. Switch to more healthy, inexpensive, and filling foods such as fruits, whole grain breads, and vegetables rather than buying expensive junk food snacks and.

Know Your Calories: • • •

Fat contains 9 calories/gram Carbohydrates contains 4 calories/gram Protein contains 4 calories/gram

The Food Guide Pyramid: Why do you need it to lose weight? The Food Guide Pyramid is an outline of what to eat each day. If you’re interested in losing weight, you can use it as a general guide in choosing a healthful diet that is right for you. It shows you how to understand portion sizes, which will help you to know how many calories you’re eating. And as you know already, when it comes to weight loss, calories count. As you can see below, the Pyramid encourages you to eat a variety of foods from all five food groups. Each of these groups gives you some, but not all, of the nutrients you need to be healthy. Those groups are: The 5 Basic Food Groups • • • • •

The bread, cereal, rice and pasta group The vegetable group The fruit group The milk, yogurt and cheese group The meat, poultry, fish, dry beans, eggs and nuts group

http://www.mypyramid.gov/downloads/MiniPoster.pdf

© Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

What counts as one serving? The range of servings in the new food guide pyramid is made to fit different ages and genders. Lightly active women need a lower number of the servings, whereas active men and women need the higher number of servings. Choosing foods from all five groups will give you the vitamins, minerals, carbohydrates and protein you need to stay healthy and feel your best. Be sure to pick the lowest fat choices from the food groups. The Pyramid recommends that you use fats and sweets sparingly. Milk, Yogurt and Cheese 1 cup of milk or yogurt 1 ½ ounces of natural cheese ⅓ cup shredded cheese

Meat, poultry, fish, dry beans, eggs and nuts 2-3 ounces of cooked lean meat, poultry, or fish ½ cup of cooked dry beans or 1 egg or 2 tablespoons of peanut butter count as 1 ounce of lean meat

Vegetables 1 cup of raw leafy vegetables ½ cup of other vegetables, cooked or chopped ¾ cup of vegetable juice

Fruits 1 medium apple, banana, orange ½ cup of chopped, cooked or canned fruit ¾ cup of fruit juice

Bread, cereal, rice and pasta 1 slice of bread 1 ounce of ready-to-eat cereal ½ cup of cooked cereal, rice, or pasta *Fat, oils and sweets Although it is recommended to use fats, oils and sweets sparingly, keep in mind that you don’t have to avoid these foods completely. It’s your average intake over a few days, not in a single food or even a single meal that is important. If you eat a high-fat food or meal, balance your intake by choosing low-fat foods the rest of the day or the next day. The Food Guide Pyramid can help you when you plan your meals. Be sure to stick with healthy portion sizes, which may be smaller than you are used to eating. Also, to ensure you eat a heart-healthy diet, consider vegetables, fruit and whole grains as the main dish on your plate, and think of meat, poultry and pasta as side dishes. Only choose fats and sweets in moderation, and after you have made sure to fulfill all of the other daily servings.

© Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

Determining Proper Portions What a serving size looks like: To ensure you’re eating the amount of calories you think you’re eating, get to know your portion sizes. It’s simple! Start by measuring or weighing your portions to see how much food you should be eating. Once you do so, you will be able to “eye ball” these portions. Then, when a food scale or measuring cup isn’t handy, you can still estimate your portions. 3 ounces of cooked meat, fish, or poultry is…………. a palm (no fingers), a deck of cards or a cassette tape 1 ounce of meat is………………………………………………….a typical thin deli slice A medium-sized fruit is………………………..…………... about the size of a tennis ball 1 cup of cut-up fruit……………………………………….… is about the size of a fist 2 tablespoons of raisins………………………………….. is the size of a ping pong ball 1 ounce of cheese……………………….. is about the size of a matchbox or 1 deli slice ½ cup of yogurt, cottage cheese, pudding……………... is about the size of a tennis ball 1 cup of mashed potatoes, pasta, cereal, green salad, broccoli or 1 baked potato (6oz) is …………………………………….… about the size of your fist ¼ cup of granola……………………………..… is about the size of a roll of scotch tape 1 teaspoon of butter or peanut butter is………….… the size of your fingertip or a stamp 1 tablespoon of peanut butter is …………………………….……..the size of your thumb 2 tablespoons of peanut butter is …………………………… the size of a ping pong ball 1 ounce of nuts is……………………………………………one handful or 10-12 pieces 1 ounce or 1 cup of cereal, crackers, or popcorn is ………………. the size of a baseball

© Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

Understanding Food Labels Good nutrition starts with good food. In order to maintain a healthy weight it is important to be able to identify out healthy. The key to choosing healthy foods is learning how to read a food label. Often, they can be very tricky and misleading if you don’t know how to read them correctly. Under rules set forth by the FDA and USDA, nutrition labeling is required for most foods. Foods that are exempt from labeling include: • • • •

food served for immediate consumption, such as in hospital cafeterias, airplanes, bakeries and delis. plain coffee and tea some spices other foods that contain no significant amounts of any nutrients

Check out labels religiously, and pay special attention to the serving size and the servings per container. The distinctive, easy-to-read format of a food label will enable you to quickly find the information you need to compare different brands and make the healthiest food choices. What’s on the label? Nutrition Facts: The Panel Format Under the label’s “Nutrition Facts” panel, manufacturers are required to provide information on certain nutrients. The mandatory* components and the order in which they must appear are listed below. If the manufacturer makes claims about any other nutrients, they are required to provide nutrition information about them. • • • • • • • • • • • • • • • •

total calories* calories from fat * calories from saturated fat total fat* saturated fat * trans fat * polyunsaturated fat monounsaturated fat cholesterol * sodium* potassium total carbohydrate* dietary fiber* soluble fiber insoluble fiber sugars *

© Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

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sugar alcohol (for example, the sugar substitutes xylitol, mannitol and sorbitol) other carbohydrate (the difference between total carbohydrate and the sum of dietary fiber, sugars and sugar alcohol, if declared) protein* vitamin A* percent of vitamin A present as beta-carotene vitamin C* calcium* iron* other essential vitamins and minerals

Today’s food labels offer the following information: Serving size: This is the amount of food customarily eaten at one time. It is expressed in both common household and metric measures. For example, one cup, two tablespoons, one ounce or one slice or fraction (i.e., “ ¼ pizza”). Serving sizes are also standardized, which makes nutritional comparisons of similar products easier. Servings per package This is an important aspect of the food label because it gives you an idea of how many servings the package contains and how many you should be eating in one serving. Calories: When calories are listed on a label, they refer to the amount of calories in a single serving. Since all labels list total calories in a serving size of the product, it is easy for you to compare the total calories in the product you choose with others like it in order to choose the one that is lowest in calories. Total fat: This section lists the total number of fat grams from all types of fat - saturated, monounsaturated and polyunsaturated fats. It is recommended that you consume (removed no) less than 30% of your calories from fat. Calories from Fat: This converts the total number of fat grams into fat calories. The reason why this information is valuable is that, ideally, you should choose foods with a big difference between the total number of calories and calories coming from fat. The bigger the gap, the less the percentage of total calories coming from fat. Saturated fat: This type of fat is responsible for increasing your risk of heart disease (removed other illnesses). Even though saturated fat is part of the total fat in food, it is listed by itself because it is recommended that your intake of saturated fat be less than 10% of your calories. Trans fat: This type of fat comes from hydrogenated oils and is often found in baked goods and processed foods. The hydrogenation process makes liquid oils more solid and in the process can change the shape of the fat to be similar to saturated fat. It can also be © Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

responsible for increasing your risk of heart disease (removed and other illnesses) because it is similar to saturated fat. Cholesterol: Together with fat, dietary cholesterol plays a key role in raising blood cholesterol levels, thereby increasing your risk for heart disease. As a general rule, limit yourself to 300 milligrams or less of cholesterol per day. Sodium: The label calls it sodium, but most people know it as salt. Your daily intake should be less than 2,400 milligrams. Total Carbohydrate: Total carbohydrate reveals the amount of all types of carbohydrates, both simple (sugar) and complex (starch) in a single serving of food. Sugars: This is listed underneath total carbohydrate. It indicates how much simple sugar is in a serving of that particular food. You can figure out how much complex carbohydrates are in the food by subtracting the difference between the two (total carbohydrate – sugars = complex carbohydrate). Dietary Fiber: This is a smaller listing located underneath total carbohydrate. Fiber promotes regularity, along with reducing the risk of heart disease and certain cancers. It is recommended that you choose foods with at least 3 grams of dietary fiber per serving, and aim for a total intake of 25 to 35 grams per day. Percent Daily Values: Percent Daily Values (DV) are based on a 2,000-calorie reference diet. These percentages indicate how much of the recommended amount of each nutrient is present in a single serving and are located on the far right column of the label. In this way, a label helps consumers to see how a food fits into an overall daily diet and figure out what foods are a good source of certain nutrients. Including nutrients as a percentage of the Daily Values is intended to prevent the confusion that arises with quantitative values. For example, a food with 140 milligrams (mg) of sodium could be mistaken for a high-sodium food because 140 is a relatively large number. In actuality, that amount represents less than 6 % of the Daily Value for sodium, which is 2,400 milligrams. On the other hand, a food with 5 grams of saturated fat could be considered low in that nutrient. In fact, that food would provide one-fourth the total Daily Value, because 20 grams is the Daily Value for saturated fat. The following are the set daily values. They are specifically used for food labels and are based on 2,000 calories: You can slightly adjust the percentages up or down. In general, the 2,000-calorie reference diet provides appropriate guidelines for almost everyone (adults and children over age 4). Total fat: 30% of calories, or less than 65 grams. Saturated fat: 10% of calories, or less than 20 grams. © Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

Carbohydrate: 60 % of calories. Protein: 10% of calories Fiber: based on 11.5 g of fiber per 1,000 calories. Aim for a total intake of 25 to 35 grams per day Cholesterol: less than 300 milligrams. Sodium: less than 2,400 milligrams. Sugar: A daily value is not given for sugar because there is no target quantity of sugars to aim for each day. Food labeling for sugar is helpful if you’re trying to moderate your sugar intake. “As Prepared” Column Often many food mixes have two columns on the food label which are “as packaged” and “as prepared”. It is important to note that the information that is given in the “prepared” section assumes that you are going to prepare the product exactly as the directions specify. Therefore, be sure to remember that modifying a product by omitting oil and butter or using lower fat ingredients will cause the nutritional information to be different than that provided on the package. Ingredient List Any food with more than one ingredient is required to list its ingredients on the food label. Ingredients are listed on the food label in descending order of their weight in the product. Although the qualities of ingredients are not listed, you can tell from looking at a label what the main ingredients are. Try to watch out for foods that have oil, sugar, or salt as one of the first few ingredients in the list. Another confusing term is “contains one of the following: canola, corn, cottonseed, or partially hydrogenated soybean oil” Manufacturers say this so that they can use the oil that is the cheapest at the time they are manufacturing the product. Therefore, you as the consumer have no idea whether or not they are using a healthier oil like canola or a less healthy oil like cottonseed. The best thing to do in this situation is try to avoid foods (such as snack foods and baked goods) that have oil listed as one of the first few ingredients. Also check the Nutrition facts panel to get more of a clue as to the actual fat content of the food. Sugar is also a term that can be hard to recognize in a food label. Some other terms that mean sugar include: corn syrup, dextrose, invert sugar, maltose, fructose, glucose, high fructose corn syrup, and sucrose.

A note about alcohol Labeling of the alcohol content of beverages is regulated in the United States by the Bureau of Alcohol, Tobacco and Firearms. Alcohol content (in percentage by volume) appears on the front panel of some alcoholic beverage labels. Alcohol content of foods and beverages is not required to be listed on the nutrition panel. However, some alcoholic beverages, such as light beers and wine coolers, provide information about the amount of calories, carbohydrate, protein and fat they contain. You may find this information useful if you’re counting calories, because alcoholic beverages are generally rich in calories and poor in nutrients. © Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

Nutrient content claims and health claims Regulations spell out what terms may be used to describe the level of a nutrient in a food and how they can be used. These uniform definitions for terms that describe a food’s nutrient content such as light, low-fat and high-fiber help to ensure consumers that such terms mean the same for any product on which they appear. Health claims are also now allowed for several different relationships between certain foods and/or nutrients and the risk of a disease or health-related condition. However, be aware because these claims are not supposed to state the degree of risk reduction and can only use “may” or “might” in discussing the nutrient or food-disease relationship. They also must state that other factors play a role in that disease. There are many ways for manufacturers to use the label in order to get consumers to buy their product. They find plenty of ways of using the regulated terms in order to make their products look appealing. It is important that you always be aware of what the terms mean and not to fall into “health traps” which try to make a product look healthy even though it is not. Some examples include “natural” food that may still be high in fat, calories, or sugar, “fat free” food that are still high in calories (because often excess sugar replaces the fat), or “sugar free” foods that are still high in fat. Also don’t assume something is healthy just because the product name includes “choice,” “smart,” or “healthy” in its title. Being a smart consumer will help you survive the supermarket and keep your commitment to a healthy lifestyle.

This glossary will help you find any nutrient-content or nutrient-disease claim and will explain the rules for its use: Added: an acceptable synonym for “more,” but the food must be altered. Best if Used By Date: it is recommended that a food be used by this date for optimal quality. Depending on the food, it still may be safe to eat after this date. Calorie-free: the food contains less than 5 calories per serving. Calcium and osteoporosis: To carry this claim, a food must contain 20 % or more of the Daily Value for calcium (200 milligrams) per serving, have a calcium content that equals or exceeds the food’s content of phosphorus and contain a form of calcium that can be readily absorbed and used by the body. The claim must also name the target group most in need of adequate calcium intakes (that is, teens and young adult white and Asian women) and state the need for exercise and a healthy diet. A product that contains 40 % or more of the Daily Value for calcium must state on the label that a total dietary intake © Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

greater than 200 % of the Daily Value for calcium (that is, 2,000 milligrams or more) has no further known benefit. Cholesterol-free: the food contains less than 2 milligrams of cholesterol and 2 grams or less of saturated fat per serving. Contains a small amount of: an acceptable synonym for “low”. Contains sulfites: listed on the labels of beer and wine for people who are sensitive to sulfites. Enriched: an acceptable synonym for “more,” but the food must be altered. Excellent Source of: an acceptable synonym for “high”. Extra: an acceptable synonym for “more,” but the food must be altered. Extra-lean: the food contains less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol per serving of a single food or per 100 grams of a meal. Used to describe the fat content of meat, poultry, seafood and game meats. Fat-free: the food contains less than 0.5 grams of fat per serving. Few: an acceptable synonym for “low”. Fewer: an acceptable synonym for “less”. Fiber-containing grain products, fruits and vegetables and cancer: To carry this claim, a food must be or must contain a grain product, fruit or vegetable and meet the nutrient content claim requirements for low-fat, and be a good source of dietary fiber, without fortification. Folic acid and neural (spinal) tube defects: This claim is allowed on dietary supplements that contain sufficient folate and on conventional foods that are naturally good sources of folate, as long as they do not provide more than 100 % of the Daily Value for vitamin A as retinol ,or preformed vitamin A or vitamin D. Fortified: an acceptable synonym for “more,” but the food must be altered. Free: the product contains no amount of, or only trivial or physiologically inconsequential amount of, one or more of these components: fat, saturated fat, cholesterol, sodium, sugars and calories. Other terms: trivial source of, negligible source of, dietary insignificant source of, non-(for non-fat only)

© Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

Fresh: a raw or unprocessed food is considered fresh. This term can be used only on a food that is raw, has never been frozen or heated, and contains no preservatives (irradiation at low levels is allowed) . Fresh frozen: or “frozen fresh” and “freshly frozen” can be used for foods that are quickly frozen while still fresh. Blanching (brief scalding before freezing to prevent nutrient breakdown) is allowed. Fruits and vegetables and cancer: This claim may be made for fruits and vegetables that meet the nutrient content claim requirements for low-fat and are a good source (without fortification) of at least one of the following: dietary fiber or vitamins A or C. This claim is used to promote the role of diets low in fat and rich in fruits and vegetables in reducing the risk of cancer. It is also important to note that the FDA authorized this claim in place of the antioxidant vitamin and cancer claim. Fruits, vegetables and grain products that contain fiber and risk of CHD: To carry this claim, a food must be or must contain fruits, vegetables and grain products. It also must meet the nutrient content claim requirements for “low saturated fat,” “lowcholesterol,” and “low-fat” and contain at least 0.6 grams soluble fiber per serving (without fortification). Good source: the food contains 10 to 19 % of the Daily Value per serving of a particular nutrient. Other terms: contains, provides. Grades: Here is a list of US grades for meats in order of the highest quality grade to the lowest quality grade: Beef •

USDA Prime: The lean is highly marbled and usually very tender and juicy; outside fat may be excessive.

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USDA Choice: The lean is average in marbling and usually tender and juicy; outside fat is variable.

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USDA Select: The lean contains some marbling; tenderness and juiciness can be extremely variable; usually not much outside fat.

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USDA Standard: Little or no marbling; tenderness and juiciness extremely variable; very little outside fat.

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USDA Commercial, Utility, Cutter and Canner: Generally applied to older animals. This beef is most often used in processed products and is rarely cut for the freezer

Veal: U.S. Prime, U.S. Choice, U.S. Good, U.S. Standard, U.S. Utility Pork: U.S. No. 1 , U.S. No. 2 , U.S. No. 3, U.S. No. 4, U.S. Utility Poultry: Grade A, Grade B, Grade C Eggs: US Grade AA, US Grade A, US Grade B © Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

Healthy: the food must be low in total fat and saturated fat and contain limited amounts of cholesterol and sodium. In addition, if it’s a single-item food, it must provide at least 10 % of one or more of vitamins A or C, iron, calcium, protein or fiber. Exempt from this “10-%” rule are certain raw, canned and frozen fruits and vegetables and certain cereal-grain products. These foods can be labeled healthy if they do not contain ingredients that change the nutritional profile, and, in the case of enriched grain products, conform to standards of identity, which call for certain required ingredients. If it’s a meal-type product, such as frozen entrees and multi-course frozen dinners, it must provide 10 % of two or three of the vitamins or minerals or of protein or fiber, in addition to meeting the other criteria. The sodium content cannot exceed 360 milligrams per serving for individual foods and 480 milligrams per serving for meal-type products. High: the food contains 20 % or more of the Daily Value for a particular nutrient per serving. Homogenized: this is a process used to break up and separate the fat in milk in order to give it a smooth and uniform texture. Lean: the food contains less than 10 grams fat, 4.5 grams or less saturated fat and less than 95 milligrams of cholesterol per serving of a single food or per 100 grams of a meal. Used to describe the fat content of meat, poultry, seafood and game meats. Less: the food, whether altered or not, contains 25 % less of a nutrient or calories than the reference food. For example, pretzels that have 25 % less fat than potato chips could carry a “less” claim. Light or Lite: a nutritionally altered product that contains one-third fewer calories or half the fat of the reference food. If the food derives 50 % or more of its calories from fat, the reduction must be 50 % of the fat. Light also means the meal or main dish is low-fat or low-calorie. Note that the term “light” still can be used to describe such properties as texture and color, as long as the label explains the intent, for example “light brown sugar” and “light and fluffy.” Light in Sodium: the sodium content of a low-calorie, low-fat food must be reduced by 50 %. In addition, “light in sodium” may be used on food in which the sodium content has been reduced by at least 50 %. Little: an acceptable synonym for “low.”

© Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

Low: used on foods that can be eaten frequently without exceeding dietary guidelines for one or more of these components: fat, saturated fat, cholesterol, sodium and calories. Low source of: an acceptable synonym for “low.” Low-cholesterol: the food contains 20 milligrams or less of cholesterol and 2 grams or less of saturated fat per serving of a single food or per 100 grams of a meal. Low in saturated fat: the food contains 1 gram or less in a serving size or no more than 10 % of calories coming from saturated fat. Low-calorie: the food contains 40 calories or less for most food items; 120 calories or less per 100 grams for main-dish products (lentil soup, turkey burger, chicken breast, etc.). Low-fat: the food contains 3 grams of fat or less per serving. Low-sodium: the food contains 140 milligrams or less of sodium per serving of a single food or per 100 grams of a meal. Meat Grades: see “Grades”. More: the serving of food, whether altered or not, contains a nutrient that is at least 10 % of the Daily Value more than the reference food. The 10 % of Daily Value also applies No: an acceptable synonym for “free.” No Sugar Added: This means that the manufacturers have not added any sugar to the product. It is possible, however, that the product label will list some sugar because most products contain ingredients that contain naturally-occurring sugars. Pack Date: the date a food was manufactured, processed or packaged. Pasteurized: this is a high temperature heating process that is applied to raw eggs and milk in order to destroy bacteria and inactivate most enzymes that cause spoilage. % Percent fat-free: the food must be must be a low-fat or a fat-free product. In addition, the claim must accurately reflect the amount of fat present in 100 grams of the food. Thus, if a food contains 2.5 grams fat per 50 grams, the claim must be “95 % fat free.” % Percent Fruit Juice: the total percentage of real fruit juice in a juice drink. It enables the consumer to know exactly how much juice is in a product. PKU (phenylketonuria) and Aspartame: this is a disease in which the body cannot metabolize an amino acid called phenylalanine. Therefore, all products with aspartame are required to contain a warning because aspartame contains phenylalanine. © Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

Plus: an acceptable synonym for “more,” but the food must be altered. Reduced saturated fat: the food contains at least 25 % less saturated fat than the original version. Reduced sodium: the food contains at least 25 % less sodium than the original food version. Reduced: a nutritionally altered product contains at least 25 % less of a nutrient or of calories than the regular, or reference, product. However, it is important to note that a reduced claim cannot be made on a product if its reference food already meets the requirement for a “low” claim. Other terms: fewer, lower, lower in. Reduced calorie: the food must be at least 25 % fewer calories than the original version of a food product. Reduced fat: the food contains at least 25 % less fat per serving than the original version of a food product. Reduced Sugar: the food must contain at least 25% less sugar per serving than the original version of a food product. Rich in: an acceptable synonym for “high”. Saturated fat-free: the food contains less than 0.5 grams of saturated fat per serving. Saturated fat and cholesterol and coronary heart disease (CHD): This claim may be used if the food meets the definitions for the nutrient content claim “low in saturated fat,” “low-cholesterol” and “low-fat,” or, if fish and game meats, for “extra-lean.” It may mention the link between reduced risk of CHD and lower saturated fat and cholesterol intakes to lower blood cholesterol levels. Sell By Date this is the last date that a food is to be sold in order to stay fresh for home storage. Skim: an acceptable synonym for fat-free milk. Sodium-free: the food contains less than 5 milligrams of sodium per serving. Sodium and hypertension (high blood pressure): To carry this claim, a food must meet the nutrient content claim requirements for low-sodium. Soluble fiber from certain foods, such as whole oats and psyllium seed husk, and heart disease: This claim must state that the fiber needs to be part of a diet low in saturated fat and cholesterol. The food must also provide sufficient soluble fiber. The © Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

amount of soluble fiber in a serving of the food must be listed on the Nutrition Facts panel. Soy protein and heart disease: Any food that contains at least 6.25 grams (about 1/5 of an ounce) of soy protein per serving will be allowed to claim that it may help reduce the risk of heart disease, as long as it is consumed as part of a diet low in saturated fat and cholesterol. Eating 25 grams of soy protein a day, within the context of a healthy diet, can help reduce the risk of heart disease. Sugar alcohols and dental caries (cavities): This claim applies to food products, such as candy or gum, containing xylitol, sorbitol, mannitol, maltitol, isomalt, lactitol, hydrogenated starch hydrolysates, hydrogenated glucose syrups, or a combination of any of these. If the food also contains a fermentable carbohydrate, such as sugar, the food cannot lower the pH of plaque in the mouth below 5.7. Besides the food ingredient’s relationship to dental caries, the claim also must state that frequent between-meal consumption of foods high in sugars and starches promotes tooth decay. Sugar-free: the food contains less than 0.5 grams of sugar per serving. UHT: Ultra Heat-Treated a process similar to ultra pasteurization in that high temperatures and sterile containers are used to give food the ability to be stored, unopened, for up three months. Once opened, it must be stored in a refrigerator. Ultra-Pasteurized this is a heating process that goes beyond pasteurization to extend the time that the product can be stored on the shelf or in the refrigerator. (like Parmalat® for example) Very low sodium: the food contains 35 milligrams or less per serving Without: an acceptable synonym for “free.” Zero: an acceptable synonym for “free.”

© Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

For more information, see the following Web sites: Food Guide Pyramid http://www.mypyramid.gov USDA Dietary Guidelines for Americans http://www.health.gov/DietaryGuidelines/ FDA (Food and Drug Administration) http://vm.cfsan.fda.gov/label.html General Inquiries: Call toll-free 1-888-INFO-FDA (1-888-463-6332). Food Safety Hotline: 1-800-332-4010 Food and Nutrition Information Center http://www.nal.usda.gov/fnic/ USDA (United States Department of Agriculture) http://vm.cfsan.fda.gov/label.html Meat and Poultry Hotline: 1-800-535-4555

© Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions