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,E
2、nergy intake The energy we get from eating foods and drinksEnergy output The energy required for body functions and physical activities,4,The Relationship BetweenEnergy and Body Weight,Sources of energy:1 g fat = 9 kilocalories1 g protein = 4 kilocalories1 g carbohydrates = 4 kilocalories*1 kilocalo
3、rie (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 maintenanceReduce sugars intake as sugars being “empty-calorie”, i.e. providing energy but no other nutri
4、tional 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
5、out and calculate energy intake,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 Labe
6、ls,1+7 (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). Fo
7、r 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 sugarsUnderstand the nutritional content of food and estimate their con
8、tribution to the overall dietTo meet individuals dietary needs,Three Simple Steps toRead Nutrition Label,13,Three Simple Steps toRead Nutrition Label,Step 1Take note of the reference amount of food being used in the nutrition label Step 2Read the energy and nutrient content together with the referen
9、ce amount Step 3Refer 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 foo
10、d,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
11、 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 productsUse nutrition label to calculate the amount of energy and nutrients you get from food,18,Step 2A: Use nutrit
12、ion 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 DIF
13、FERENT 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 2B:Use nutrition label to calculate the amount
14、of energy and nutrients you get from food,The more you eat, the more you getIf you eat 1 serving of biscuitGet 8 g of fat, 3.5 g of saturated fat If you eat 2 servings of biscuitGet 16 g of fat, 7 g of saturated fat,22,Step 2B:Use nutrition label to calculate the amount of energy and nutrients you g
15、et 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,For nutrients that nee
16、ded to limit their intakeE.g. total fat, saturated fat, sodium and sugarsLook for foods that have lower %NRVGet enough of nutrients that are good for healthE.g. dietary fibreLook for foods that have higher %NRV,Step 3: Refer to the percentage Nutrient Reference Value (%NRV), if available, to see if
17、the food contains a lot or a little of energy or a nutrient in the food,Use Nutrition Label to Choose Healthy Food,26,27,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 food
18、stuffs 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
19、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 fatChoose beverages lower in sugars,How to Cho
20、ose 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 sugarsLook for a lower fat version of a food itemFat provides the largest amount of energy amongst all nutrients, cutting one gram
21、 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; andTake three
22、 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 productsNutrition claim only gives a rough idea about the content of a particular nut
23、rient, 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 Prep
24、ackaged 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
25、LabelStep 1Take note of the reference amount of food being used in the nutrition label Step 2Read and compare the nutritional contentStep 3Refer 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,ENDS,
