{"id":158,"date":"2020-01-03T15:25:17","date_gmt":"2020-01-03T15:25:17","guid":{"rendered":"http:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/?post_type=chapter&p=158"},"modified":"2021-07-22T14:31:11","modified_gmt":"2021-07-22T14:31:11","slug":"1-2-2-interpreting-and-evaluating-information","status":"publish","type":"chapter","link":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/chapter\/1-2-2-interpreting-and-evaluating-information\/","title":{"raw":"1.2.2. Evaluating Food Information","rendered":"1.2.2. Evaluating Food Information"},"content":{"raw":"

Claims on Labels<\/h1>\r\nIn addition to mandating nutrients and ingredients that must appear on food labels, any nutrient content claims must meet certain requirements. For example, a manufacturer cannot claim that a food is fat-free or low-fat if it is not, in reality, fat-free or low-fat. Low-fat indicates that the product has three or fewer grams of fat; low salt indicates there are fewer than 140 milligrams of sodium per reference amount, low-cholesterol indicates there are fewer than 20 milligrams of cholesterol per reference amount and low saturated fat indicates there are fewer than two grams of saturated fat per reference amount. See Table 1.2.2.1 \u201cCommon Label Terms Defined\u201d for some examples.\r\n
\r\n

Table 1.2.2.1<\/b> Common Label Terms Defined <\/em><\/p>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n
Term<\/strong><\/td>\r\nExplanation<\/strong><\/td>\r\n<\/tr>\r\n
Lean<\/td>\r\nFewer than a set amount of grams of fat for that particular cut of meat<\/td>\r\n<\/tr>\r\n
High<\/td>\r\nContains more than 20% of the nutrient\u2019s DV<\/td>\r\n<\/tr>\r\n
Good source<\/td>\r\nContains 10 to 19% of nutrient\u2019s DV<\/td>\r\n<\/tr>\r\n
Light\/lite<\/td>\r\nContains \u2153 fewer calories or 50% less fat; if more than half of calories come from fat, then fat content must be reduced by 50% or more<\/td>\r\n<\/tr>\r\n
Organic<\/td>\r\nContains 95% organic ingredients<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\nNote:<\/em> When foods contain a certain\u00a0amount of nutrients they are\u00a0required to use\u00a0front of package labeling. DV: Daily Value. Source:<\/em> Food Labeling Guide. US Food and Drug Administration. http:\/\/www.fda.gov<\/a>. Updated February 10, 2012. Accessed November 28, 2017.<\/sup>\r\n\r\n<\/div>\r\n

Health Claims<\/h1>\r\nOften we hear news of a particular nutrient or food product that contributes to our health or may prevent disease. A health claim is a statement that links a particular food with a reduced risk of developing disease. As such, health claims such as \u201creduces heart disease,\u201d must be evaluated by the FDA or the Canadian Food Inspection Agency before it may appear on packaging. Prior to the passage of the NLEA products that made such claims were categorized as drugs and not food. All health claims must be substantiated by scientific evidence in order for it to be approved and put on a food label. To avoid having companies making false claims, laws also regulate how health claims are presented on food packaging. In addition to the claim being backed up by scientific evidence, it may never claim to cure or treat the disease. Click the following link for a detailed list of approved health claims in Canada<\/a>.\r\n

Qualified Health Claims<\/h2>\r\nWhile health claims must be backed up by hard scientific evidence, qualified health claims have supportive evidence, which is not as definitive as with health claims. The evidence may suggest that the food or nutrient is beneficial. Wording for this type of claim may look like this: \u201cSupportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary artery disease. One serving of [name of food] provides [X] grams of EPA and DHA omega-3 fatty acids. [See nutrition information for total fat, saturated fat, and cholesterol content.]\r\n\r\nThe Canadian Food Inspection Agency\u00a0announces Qualified Health Claims for Omega-3 Fatty Acids<\/a>.\r\n

Structure\/Function Claims<\/h2>\r\nSome companies claim that certain foods and nutrients have benefits for health even though no scientific evidence exists. In these cases, food labels are permitted to claim that you may benefit from the food because it may boost your immune system, for example. There may not be claims of diagnosis, cures, treatment, or disease prevention, and there must be a disclaimer that the FDA has not evaluated the claim.\r\n

Allergy Warnings<\/h2>\r\nIn Canada food manufacturers are required\u00a0to list on their packages if the product contains any of the eight most common ingredients that cause food allergies. These eight common allergens are as follows: milk, eggs, peanuts, tree nuts, fish, shellfish, soy, wheat or other gluten sources, mustard, sesame seeds, sulphites. The Canadian Food Inspection Agency\u00a0requires warnings when cross contamination may have occur during food processing or\u00a0packaging.\u00a0For instance, you may notice a label that states, \u201cThis product is manufactured in a factory that also processes peanuts.\u201d If you have food allergies, it is best to avoid products that may have been contaminated with the allergen.\r\n

When Enough Is Enough<\/h1>\r\n

Estimating Portion Size<\/h2>\r\nHave you ever heard the expression, \u201cYour eyes were bigger than your stomach?\u201d This means that you thought you wanted a lot more food than you could actually eat. Amounts of food can be deceiving to the eye, especially if you have nothing to compare them to. It is very easy to heap a pile of mashed potatoes on your plate, particularly if it is a big plate, and not realize that you have just helped yourself to three portions instead of one.\r\n\r\nThe food industry has made\u00a0following the 2019\u00a0Dietary Guidelines a challenge. In many restaurants and eating establishments, portion sizes have increased, and consequently the typical meal contains more calories than it used to. In addition, our sedentary lives make it difficult to expend enough calories during normal daily activities. In fact, more than one-third of adults are not physically active at all.\r\n

Figure 1.2.2.1<\/b> A Comparison of Serving Sizes.<\/em><\/p>\r\n\r\n\r\n[caption id=\"attachment_913\" align=\"alignnone\" width=\"910\"]\"Serving <\/b> Foods used to be much smaller in size and much lower in calorie content. Source: Discovering Nutrition Facts<\/a>[\/caption]\r\n\r\nAs food sizes and servings increase it is important to limit the portions of food consumed on a regular basis. Dietitians have come up with some good hints to help people tell how large a portion of food they really have. Some suggest using common items such as a deck of cards while others advocate using your hand as a measuring rule. [footnote]Controlling Portion Sizes. American Cancer Society. http:\/\/www.cancer.org\/Healthy\/EatHealthyGetActive\/TakeControlofYourWeight\/controlling-portion-sizes. Updated January 12, 2012. Accessed November 30, 2017.[\/footnote]\r\n

\r\n

Table 1.2.2.2<\/b> Determining Food Portions<\/em><\/p>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n
Food Product<\/strong><\/td>\r\nAmount<\/strong><\/td>\r\nObject Comparison<\/strong><\/td>\r\nHand Comparison<\/strong><\/td>\r\n<\/tr>\r\n
Pasta, rice<\/td>\r\n\u00bd c.<\/td>\r\nTennis ball<\/td>\r\nCupped hand<\/td>\r\n<\/tr>\r\n
Fresh vegetables<\/td>\r\n1 c.<\/td>\r\nBaseball<\/td>\r\n<\/td>\r\n<\/tr>\r\n
Cooked vegetables<\/td>\r\n\u00bd c.<\/td>\r\n<\/td>\r\nCupped hand<\/td>\r\n<\/tr>\r\n
Meat, poultry, fish<\/td>\r\n3 oz.<\/td>\r\nDeck of cards<\/td>\r\nPalm of your hand<\/td>\r\n<\/tr>\r\n
Milk or other beverages<\/td>\r\n1 c.<\/td>\r\nFist<\/td>\r\n<\/td>\r\n<\/tr>\r\n
Salad dressing<\/td>\r\n1 Tbsp.<\/td>\r\nThumb<\/td>\r\n<\/td>\r\n<\/tr>\r\n
Oil<\/td>\r\n1 tsp.<\/td>\r\nThumb tip<\/td>\r\n<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\nNote:<\/em> Everyday object comparisons can be used to determine portion sizes.<\/sup>\r\n\r\nSource: Discovering Nutrition Facts<\/a>\r\n\r\n<\/div>\r\n
\r\n

Everyday Connections<\/h3>\r\nIf you wait many hours between meals, there is a good chance you will overeat. To refrain from overeating try consuming small meals at frequent intervals throughout the day as opposed to two or three large meals. Eat until you are satisfied, not until you feel \u201cstuffed.\u201d Eating slowly and savoring your food allows you to both enjoy what you eat and have time to realize that you are full before you get overfull. Your stomach is about the size of your fist but it expands if you eat excessive amounts of food at one sitting. Eating smaller meals will diminish the size of your appetite over time so you will feel satisfied with smaller amounts of food.\r\n\r\n<\/div>\r\n ","rendered":"

Claims on Labels<\/h1>\n

In addition to mandating nutrients and ingredients that must appear on food labels, any nutrient content claims must meet certain requirements. For example, a manufacturer cannot claim that a food is fat-free or low-fat if it is not, in reality, fat-free or low-fat. Low-fat indicates that the product has three or fewer grams of fat; low salt indicates there are fewer than 140 milligrams of sodium per reference amount, low-cholesterol indicates there are fewer than 20 milligrams of cholesterol per reference amount and low saturated fat indicates there are fewer than two grams of saturated fat per reference amount. See Table 1.2.2.1 \u201cCommon Label Terms Defined\u201d for some examples.<\/p>\n

\n

Table 1.2.2.1<\/b> Common Label Terms Defined <\/em><\/p>\n\n\n\n\n\n\n\n\n
Term<\/strong><\/td>\nExplanation<\/strong><\/td>\n<\/tr>\n
Lean<\/td>\nFewer than a set amount of grams of fat for that particular cut of meat<\/td>\n<\/tr>\n
High<\/td>\nContains more than 20% of the nutrient\u2019s DV<\/td>\n<\/tr>\n
Good source<\/td>\nContains 10 to 19% of nutrient\u2019s DV<\/td>\n<\/tr>\n
Light\/lite<\/td>\nContains \u2153 fewer calories or 50% less fat; if more than half of calories come from fat, then fat content must be reduced by 50% or more<\/td>\n<\/tr>\n
Organic<\/td>\nContains 95% organic ingredients<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Note:<\/em> When foods contain a certain\u00a0amount of nutrients they are\u00a0required to use\u00a0front of package labeling. DV: Daily Value. Source:<\/em> Food Labeling Guide. US Food and Drug Administration. http:\/\/www.fda.gov<\/a>. Updated February 10, 2012. Accessed November 28, 2017.<\/sup><\/p>\n<\/div>\n

Health Claims<\/h1>\n

Often we hear news of a particular nutrient or food product that contributes to our health or may prevent disease. A health claim is a statement that links a particular food with a reduced risk of developing disease. As such, health claims such as \u201creduces heart disease,\u201d must be evaluated by the FDA or the Canadian Food Inspection Agency before it may appear on packaging. Prior to the passage of the NLEA products that made such claims were categorized as drugs and not food. All health claims must be substantiated by scientific evidence in order for it to be approved and put on a food label. To avoid having companies making false claims, laws also regulate how health claims are presented on food packaging. In addition to the claim being backed up by scientific evidence, it may never claim to cure or treat the disease. Click the following link for a detailed list of approved health claims in Canada<\/a>.<\/p>\n

Qualified Health Claims<\/h2>\n

While health claims must be backed up by hard scientific evidence, qualified health claims have supportive evidence, which is not as definitive as with health claims. The evidence may suggest that the food or nutrient is beneficial. Wording for this type of claim may look like this: \u201cSupportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary artery disease. One serving of [name of food] provides [X] grams of EPA and DHA omega-3 fatty acids. [See nutrition information for total fat, saturated fat, and cholesterol content.]<\/p>\n

The Canadian Food Inspection Agency\u00a0announces Qualified Health Claims for Omega-3 Fatty Acids<\/a>.<\/p>\n

Structure\/Function Claims<\/h2>\n

Some companies claim that certain foods and nutrients have benefits for health even though no scientific evidence exists. In these cases, food labels are permitted to claim that you may benefit from the food because it may boost your immune system, for example. There may not be claims of diagnosis, cures, treatment, or disease prevention, and there must be a disclaimer that the FDA has not evaluated the claim.<\/p>\n

Allergy Warnings<\/h2>\n

In Canada food manufacturers are required\u00a0to list on their packages if the product contains any of the eight most common ingredients that cause food allergies. These eight common allergens are as follows: milk, eggs, peanuts, tree nuts, fish, shellfish, soy, wheat or other gluten sources, mustard, sesame seeds, sulphites. The Canadian Food Inspection Agency\u00a0requires warnings when cross contamination may have occur during food processing or\u00a0packaging.\u00a0For instance, you may notice a label that states, \u201cThis product is manufactured in a factory that also processes peanuts.\u201d If you have food allergies, it is best to avoid products that may have been contaminated with the allergen.<\/p>\n

When Enough Is Enough<\/h1>\n

Estimating Portion Size<\/h2>\n

Have you ever heard the expression, \u201cYour eyes were bigger than your stomach?\u201d This means that you thought you wanted a lot more food than you could actually eat. Amounts of food can be deceiving to the eye, especially if you have nothing to compare them to. It is very easy to heap a pile of mashed potatoes on your plate, particularly if it is a big plate, and not realize that you have just helped yourself to three portions instead of one.<\/p>\n

The food industry has made\u00a0following the 2019\u00a0Dietary Guidelines a challenge. In many restaurants and eating establishments, portion sizes have increased, and consequently the typical meal contains more calories than it used to. In addition, our sedentary lives make it difficult to expend enough calories during normal daily activities. In fact, more than one-third of adults are not physically active at all.<\/p>\n

Figure 1.2.2.1<\/b> A Comparison of Serving Sizes.<\/em><\/p>\n

\"Serving
<\/b> Foods used to be much smaller in size and much lower in calorie content. Source: Discovering Nutrition Facts<\/a><\/figcaption><\/figure>\n

As food sizes and servings increase it is important to limit the portions of food consumed on a regular basis. Dietitians have come up with some good hints to help people tell how large a portion of food they really have. Some suggest using common items such as a deck of cards while others advocate using your hand as a measuring rule. [1]<\/sup><\/a><\/p>\n

\n

Table 1.2.2.2<\/b> Determining Food Portions<\/em><\/p>\n\n\n\n\n\n\n\n\n\n\n
Food Product<\/strong><\/td>\nAmount<\/strong><\/td>\nObject Comparison<\/strong><\/td>\nHand Comparison<\/strong><\/td>\n<\/tr>\n
Pasta, rice<\/td>\n\u00bd c.<\/td>\nTennis ball<\/td>\nCupped hand<\/td>\n<\/tr>\n
Fresh vegetables<\/td>\n1 c.<\/td>\nBaseball<\/td>\n<\/td>\n<\/tr>\n
Cooked vegetables<\/td>\n\u00bd c.<\/td>\n<\/td>\nCupped hand<\/td>\n<\/tr>\n
Meat, poultry, fish<\/td>\n3 oz.<\/td>\nDeck of cards<\/td>\nPalm of your hand<\/td>\n<\/tr>\n
Milk or other beverages<\/td>\n1 c.<\/td>\nFist<\/td>\n<\/td>\n<\/tr>\n
Salad dressing<\/td>\n1 Tbsp.<\/td>\nThumb<\/td>\n<\/td>\n<\/tr>\n
Oil<\/td>\n1 tsp.<\/td>\nThumb tip<\/td>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Note:<\/em> Everyday object comparisons can be used to determine portion sizes.<\/sup><\/p>\n

Source: Discovering Nutrition Facts<\/a><\/p>\n<\/div>\n

\n

Everyday Connections<\/h3>\n

If you wait many hours between meals, there is a good chance you will overeat. To refrain from overeating try consuming small meals at frequent intervals throughout the day as opposed to two or three large meals. Eat until you are satisfied, not until you feel \u201cstuffed.\u201d Eating slowly and savoring your food allows you to both enjoy what you eat and have time to realize that you are full before you get overfull. Your stomach is about the size of your fist but it expands if you eat excessive amounts of food at one sitting. Eating smaller meals will diminish the size of your appetite over time so you will feel satisfied with smaller amounts of food.<\/p>\n<\/div>\n

 <\/p>\n

  1. Controlling Portion Sizes. American Cancer Society. http:\/\/www.cancer.org\/Healthy\/EatHealthyGetActive\/TakeControlofYourWeight\/controlling-portion-sizes. Updated January 12, 2012. Accessed November 30, 2017. ↵<\/a><\/li><\/ol><\/div>","protected":false},"author":9,"menu_order":2,"template":"","meta":{"pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-158","chapter","type-chapter","status-publish","hentry"],"part":154,"_links":{"self":[{"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/pressbooks\/v2\/chapters\/158","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/wp\/v2\/users\/9"}],"version-history":[{"count":19,"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/pressbooks\/v2\/chapters\/158\/revisions"}],"predecessor-version":[{"id":1976,"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/pressbooks\/v2\/chapters\/158\/revisions\/1976"}],"part":[{"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/pressbooks\/v2\/parts\/154"}],"metadata":[{"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/pressbooks\/v2\/chapters\/158\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/wp\/v2\/media?parent=158"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/pressbooks\/v2\/chapter-type?post=158"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/wp\/v2\/contributor?post=158"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/wp\/v2\/license?post=158"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}