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By Jess Ansello, Dietetic Intern

Serving size: Should
be the first thing you
look at on the label!

You must base all of
your calculations on
the serving size (eg.
The serving size here
is 2 crackers. If you
have 4 crackers you
need to double all
other nutrient info
(calories, fat,
carbohydrates etc.)

Calories: the
amount of energy
in a particular food
You need to burn as
many calories as
you take in for
weight stabilization!

There is NO standard equation. It is calculated individually based on
height & weight

Common Methods:
For weight maintenance: 10kcals per pound of body weight

For weight loss: 10kcals per pound of “goal” body weight
Bump up to 12kcals per pound of body weight if you exercise 3-4x

Ex.) If you weight 140# and do not exercise regularly you would need
approximately 1400kcals for weight maintenance

attention to the
breakdown of fat
on the label
Fats: Choose fats
with less than 5
grams per serving

Aim for less than 3
grams per serving
of Transfats and
Saturated fats
(they are NOT
heart healthy)

Note: If you are
meeting your
carbohydrate and
protein needs your
fat limit should be
in check!
Incorporate more of the
monounsaturated fats and
polyunsaturated fats
(MUFAS and PUFAS) into
your diet

In Stage 5/Post-OP:
increase MUFAS to protect
from excess hair loss
Good Fats/ Monounsaturated Fats:

Excellent source of Omega-3 fatty acids to
increase heart health!

Canola oil, sunflower oil, olive oil, peanut
oil, sesame oil, almonds, peanuts,
macadamia nuts, hazelnuts, pecans,
cashews, avocados
Good Fats/ Polyunsaturated Fats:

Soybean oil, sunflowers, flaxseed, tofu,
soymilk, fatty fish (salmon, tuna,
mackerel, herring, trout, sardines)

Fats NOT recommended: Transfats & Saturated Fats

Transfats: Processed foods (pastries, doughnuts, muffins,
pizza dough), vegetable shortening, fried food, candy bars

Saturated Fats: Fatty meats, cheese, whole-fat dairy
products, palm oil, coconut oil

Note: If you have
high triglycerides
aim for foods with
less than 30
grams of
carbohydrates and
less than 15
grams of sugar
per serving

For the program:
Aim for less than
14 grams of sugar
in protein drinks
the main source of
energy for your
Note: If you have
Diabetes you must
be aware that 15
grams equal 1
choice (eg. If a
food item has 45
grams of
carbohydrates it
counts as 3
Eat Smart! Choose Whole grains
Aim for ½ cup (15 grams) at Lunch & Dinner
3 parts: Bran (outer skin of kernel),
Germ & Endosperm (largest part of
kernel) make up an entire “Whole
A whole grain contain Antioxidants, B
Vitamins, Fiber, Iron, Vitamin E &
Whole grains reduce risk of obesity,
diabetes, colorectal cancer,
hypertension and stroke
Refined grains: removes the bran &
germ and nutrients are stripped from
the product

If whole grains are listed 2
on the ingredients
the product will only contain 1-49% of whole

Words you may see on packages What they mean
• whole grain [name of grain]
• whole wheat
• whole [other grain]
• stoneground whole [grain]
• brown rice
Contains all parts of
the grain, so you're
getting all the
nutrients of the whole
• unbleached flour
• wheat flour
• semolina
• durum wheat
• organic unbleached flour
• enriched flour
• degerminated (on corn meal)
• bran
• multigrain (may describe several whole grains
or several refined grains, or a mix of both)
These words are
accurate descriptions
of the package
contents, but because
some parts of the
grain may be missing,
you are likely missing
the benefits of "whole
If whole grains are listed 1
on the ingredients the
product will contain 100% whole grain
Recommended grains:
Whole wheat pastas, brown rice oats, barley, quinoa,
whole grain breads

Grains not recommended: White rice, white bread,
white pasta, white flour
Soluble vs. insoluble
Soluble (dissolves in water); aid to slow down digestion,
help to control weight, insulin and glucose levels, lowers
LDL (oats, lentils, apples, blueberries, flaxseeds)

Insoluble (does not dissolve in water); laxative effect,
prevent constipation, speed up food through the gut
(whole wheats, whole grains, dark leafy greens)
Aim for at least 5 grams per serving
Goal: 25-30 grams daily
Aim for at least
60 grams of
protein per day!
Look for 20
grams of protein
or more per
serving in protein
Food sources high
in protein:
Lean meats,
eggs, ½ cup
cooked beans,
Why is protein
Protein: ensures
healthy weight loss,
decreases muscle
breakdown, decreases
risk of infections,
speeds up the healing
process & decreases
risk of malabsorption
of nutrients
Recommended sodium
intake is less than
2400mg if you have
High Blood Pressure,
Heart disease and/or
Congestive heart failure
Reduce your
risk of High
Blood Pressure,
Heart Disease,
bloating and a
false sense of
Aim for foods “lower” in
sodium (140mg or less)

Daily intake of sodium
should not exceed
2400mg (equivalent to
approximately 1
teaspoon of Salt)
Fluids: 64oz + daily
Note: liquid protein supplements will count towards your total
DO NOT drink fluids with meals!
DO NOT drink fluids for 30 minutes before & after meals
Sip slowly!

Fluid Sources:
Water, decaffeinated coffee/tea, herbal teas, low-calorie/calorie
free liquids, sugar-free popsicles, sugar-free Italian ice, low
sodium /regular broth, low-fat tomato soup, sugar-free gelatin,
100% fruit juice (4oz diluted 1:1 with water)
Light: 1/3 fewer calories than the original food
Low Fat: 3 grams or less per serving
Lower Calorie: Fewer than 40 calories per serving
Low Sodium: Fewer than 35mg per serving
Low Saturated Fat: 1 gram or less per serving
Low Cholesterol: 20mg or less per serving
High or Excellent Source of: Contains 20% or more of the Daily Value
for a particular nutrient in a serving
Good Source of: Contains 10-19% of the DV for a particular nutrient
Reduced: Contains at least 25% or less of a particular nutrient than
the original product
Lean and Extra Lean: describes the fat content of meats, poultry and
Lean: Fewer than 10 grams of fat per serving
Extra Lean: Fewer than 5 gram s of fat per serving
Some interesting new information…

The US Food and Drug Administration (FDA) has announced plans to
update the Nutrition Facts label on foods!
To reflect all the new science & public health information & keep the
public informed to decrease the current obesity epidemic, heart disease
and other chronic public health issues

Major food companies are moving towards putting key nutrition
information on the front of food packages to increase visibility &

 Larger, BOLDER words
 Calories from fat will no longer be listed (as type of fat is more
important than amount of fat)
 Number of servings per package will be more prominent and
“amount per serving” would now have the actual serving size
listed (eg. Per cup)
 FDA is proposing to update serving size requirements to reflect
what people “actually” eat not what they “should” eat
 Daily values will be updated so consumers understand the
context of their total diet
 The amount of potassium and Vitamin D will be required on the
 “Added sugars” will not just be listed under ingredients, but the
amounts of added sugars will be listed on the label. These are
the sugars that don’t naturally occur in the food product, but
are added during production.
Changes are set to
occur in a few months!
 Read labels thoroughly
 Eat in moderation with careful attention to portion control
 Record daily food logs (details, details, details)
 Eat slowly and mindfully
 Drink 64oz + fluids and eat 60+ grams of protein daily
 Follow your book closely and DO NOT veer from the guidelines
 Keep positive thoughts
 Aim for a strong support system
 Get excited about your new life changes!

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presentation on Nutrition
Label Reading