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DOING THE

SHOPPING WITHOUT
G O I N G C R A Z Y. H O W
TO READ
NUTRITIONAL
LABELS

MIRIAM GARCIA
WHOLE FOOD PROCESED FOOD
FAKE WHOLE FOOD
INGREDIENTS
• All ingredients are ordered by their amount in the product.

• Look at the first three or four ingredients.

• Avoid > enriched/ blanched flour, sugar, margarine, fat, salt


etc.

• The shorter, the better.

• Are you familiar with the ingredients the product has?


NUTRITIONAL LABELS
1. Serving size and
portion per container
(Tamaño de la porción
y porciones por
envase).

2. Calories (Calorias)
and daily value (Valor
diario)

3. Fat

4. Carbohydrates

5. Protein

6. Sodium
1. SERVING PER CONTAINER AND
SERVING SIZE
- How much of the product we have in the package.

- How many portions the package has.

- 1 serving = all nutritional facts NOT the package!

Package = 230 cal x 3 = 690 cal


2. CALORIES AND
DAILY VALUE

• Daily value > 2000 cal


diet

• Calories are not the


important thing!

• Not much than 250gr if it


is processed
3. FAT
• Avoid hydrogenated or transaturated
fat

• By law if it has less than 1 gr it isn’t


reflected in the nutritional facts.

• Why should we avoid it:?


– Rises bad cholesterol and the
good one is lowered.
– Clog arteries
– Bad effect on your metabolism
– Resistance to insulin rises

• No more than 14gr per portions

• High in fat, low in carbohydrates


4. CARBOHYDRATES
• Where do they come from?
– Sugar (simple)
– Dietary fibre (complex)
– Polyalcohols

• High in fibre +3 gr

• Low in sugar max 9gr


– Link to diseases and health problems
SUGAR
Glutamato
Aspartamo
Fructosa añadida
Azúcar
Azúcar moreno o panela
Sirope de arroz
Azúcar de coco
Acelsufamo
Sacarina y ciclamato sódico
Maltitol, xylitol, lactitol
Eritritol
Sucralosa
Stevia
El propio alimento/ The food itself
5. PROTEIN

• Keeps you full for longer.

• It controls the quantity of


sugar in your blood.

• Lean muscular tissue.

• Min 5 gr per portion


Processed food is usually high in sodium.

Helps muscular contractions


Is sodium bad? No Nerve impulse

6. SODIUM
Blood pressure rises
BUT Cellulite accentuated
Fat oxidation not efficient

How much sodium? 1500-2000 milligrams

Max 200 milligrams per serving


IS THAT ALL THAT MATTER TO BE
HEALTHY?
HANDS ON
Group 1: Analyse some office producs Group 2: Analyse what is affecting you

1.
NUTRICIÓN
SALUDABLE
HEALTHY EATING
8.
PATOLOGIAS 10

DISEASE 2.
9

DESCANSO
8
RELAXATION

10 7
10

9
6
9

8
5
8

7
7

4
6

5
3
5

4
2

3
1
2

2
1

1
0
0
0 3.

10

0
7.
ACTIVIDAD FÍSICA

10

VIDA SOCIAL

0
1

0
0 PHYSICAL ACTIVITY

SALUDABLE

HEALTHY SOCIAL

LIFE

10
8

4.

10
7

ESTRÉS
6. 8
STRESS
DISCIPLINA Y 9

CONTINUIDAD 10

DISCIPLINE AND
CONTINUITY 5.
FACTOR DE ACTIVIDAD
DIARIO
NEAT