Weight Management and Nutrition

Frequently Asked Questions

How do I read nutrition labels?
At first glance, the numbers and percentages on the Nutrition Facts food label may look intimidating. But as you become more familiar with its format, you’ll see how the label can help you compare products for nutritional quality.

1. Serving size: This is the food’s recommended serving size. It can include a weight measurement (for example: one cup) or a number of pieces of food (16 chips).
2. Servings per container: This is the suggested number of servings. For example, if a food has four servings per container and you eat half of the bag, you would be eating two servings. It is always important to look at these numbers because you may be eating more than you think!
3. Calories: This is the amount of calories per serving (using the correct serving size). Eating too many calories promotes weight gain. Calorie needs are based on individual needs.
4. Calories from Fat: These are calories solely from fat. Choose foods with less than 30% of calories coming from fat.
5. Total Fat: This is the total fat per one serving in grams and in % Daily Value. Choose foods with less fat.
• Saturated Fat: This is fat from animal and dairy products and tropical oils measured in grams. A diet high in saturated fat is a risk factor for coronary artery disease. Choose foods with 2 grams or less saturated fat.
• Unsaturated Fat: Labels may also list monounsaturated and polyunsaturated fats. These are unsaturated fats that may help protect your heart, however all fats should be used in moderation.
6. Trans Fats: Trans fats are formed by chemically changing the oil called hydrogenation, which increases product shelf life and flavor. A diet high in trans fats have shown to increase cholesterol levels, which increases risk of heart disease. If a food has the words “partially hydrogenated oil” on the label it contains trans fats. Trans fats should be avoided.
7. Cholesterol: This is another form of fat measured in milligrams. Too much dietary cholesterol is another risk factor for heart disease. Cholesterol is found in organ meats, dairy products, shrimp, and egg yolks. Limit intake to 300 milligrams daily. Use foods with 5% or less saturated fats and cholesterol and avoid those with over 20% of the daily value.
8. Sodium: This is a nutrient that helps regulate blood pressure and fluid balance, which most people consider “salt.” High sodium intake has been linked to high blood pressure. The RDA for sodium is 2,400 milligrams per day. For example, one teaspoon of table salt has about 2,400 milligrams of sodium.
9. Total Carbohydrates: This is the amount of total carbohydrates per serving, measured in grams. Carbohydrates are primarily found in starches, vegetables, fruits, sweets and milk. Carbohydrate counting is used in diabetes meal planning.
10. Dietary Fiber: This is the amount of indigestible bulk from plant foods such as fruits, vegetables, whole grains, oats, nuts and seeds and is measured in grams. Foods high in fiber are shown to be beneficial for weight control, diabetes, high cholesterol and some forms of cancer. Foods with five grams of fiber or more are considered “high-fiber” foods.
11. Sugars: These are part of the Total Carbohydrate content and are measured in grams. These contain sugars from natural and artificial sources. There are no daily reference values for sugars.
12. Protein: This is the amount of total protein the food contains, measured in grams. Protein contains amino acids found in meat, poultry, fish, dairy, eggs, nuts, beans, grains and some vegetables. Protein needs are individualized based on height, weight, age and physical activity level.
13. Vitamins and Minerals:These are micronutrients measured in percentages. The goal is to consume 100% of each of these nutrients daily to prevent nutrition- related diseases.
14. Percent daily values: The Percent Daily Value shows the amount of each of the nutrients listed above needed daily in a 2,000- and a 2,500-calorie diet. This is the percentage of each nutrient recommended to meet the needs of the average person each day and is measured in grams and milligrams depending on the nutrient. The Percent Daily Values are listed on the top half of the food label and are based on recommendations for a 2,000 calorie diet, not a 2,500 calorie diet. Five percent or less of the % Daily Value is considered low, whereas 20% or more is considered high.

Ingredient List
The ingredient list is another part of the Nutrition Label. Items are listed by weight in descending order of predominance. Spices, artificial coloring and flavors are listed on the ingredient list.

What is Body Mass Index (BMI) and how do I know if I have a healthy BMI?
BMI is a reliable indicator of total body fat and is valid for both men and women. It is used to screen for weight categories that may lead to future health problems.

To calculate BMI, take your weight and divide it by your height in inches squared. Then multiply that number by 703 to get your BMI.

For example, a 5-foot, 4-inch woman who weighs 120 pounds would calculate her BMI as follows:

• 120 divided by 64 inches (squared) or 4,096.
• 120 divided by 4,096 = .029.
• Then multiply .029 by 703, which = 20.4.
• A woman who weighs 120 pounds and is 5-foot, 4 inches tall would have a BMI of 20.4, which is in the normal range.

BMI Categories:

• Underweight = < 18.5
• Normal weight = 18.5-24.9
• Overweight = 25-29.9
• Obesity = BMI of 30 or greater