![]() ![]() The number of servings in the container is shown in the green area. (Food labels are typically all white on food containers, but colours are used in this example to help you easily find each area on the label.) When reading a food label, start at the top and use the following six steps, which refer to the sample label from a package of food presented in figure 14.6. You've probably already used side-of-box nutrition labels at one time or another, but you may not know how to use them most effectively. Reading food labels will help you select healthy foods. Experts worry that consumers will look at the front-of-box label rather than the regulated side-of-box label that provides scientifically sound information. In fact, nutrition experts criticize these labels because they are often deceptive and are really part of a strategy to sell the food rather than provide nutrition information. Front-of-box labels are not regulated and may not be accurate. ![]() Be aware that the food labels required by the government are not the same as the food labels sometimes provided by manufacturers on the front of food packages (for example, cereal boxes). The changes proposed by Health Canada will appear in the following sections. ![]() Food manufacturers have until 2020 to institute the proposed changes to the food labels. In 2015, Health Canada made changes to the food label based on feedback from more than 10,000 Canadians. By law, manufacturers must now use a standard format for food labels. Reading and understanding food labels can help you plan your diet and shop for healthy foods. But it's important for you to start learning how to do these things now because you'll need these skills at some point in your life. Many teenagers do not shop for groceries, plan meals, or cook for a family. The following list provides some examples of approximate sizes of single servings. You can also get an idea of appropriate serving sizes by referring to certain common objects typically found around the house. You may find that one portion is equal to several servings. Use the information presented in table 14.3 in the previous lesson to help you determine how much you eat. Another example is the all-you-can-eat buffet offered at a set price, which can motivate people to eat large portions in order to get their money's worth. One reason for Canadians' increase in portion sizes in recent years is the marketing of larger meals sometimes referred to as "super-sized." For example, the original size of most French fry orders contained 450 calories, but the size of a large order currently promoted by many fast food outlets contains more than 600 calories. To consume the number of calories on the label, choose only an amount from the package that is equal to a recommended serving. Calorie totals listed on food labels (see figure 14.6) typically show the number of calories in one serving, but a package often contains several servings. Eat only part of large portions save extra food for another meal.Choose portions equal to recommended servings.Know the size of a recommended serving (see table 14.3).Use the following strategies to control your portion sizes so that you eat an appropriate amount of food. ![]() A large portion can contain much more than a recommended serving, and a small portion can contain less than a recommended serving. Therefore, a portion can be large or small. A portion, on the other hand, is the amount of food you put on your plate (or, at a restaurant, the amount put there for you). As seen in table 14.3, a serving is a recommended amount. If you eat the recommended number of servings from each of the food groups, you're well on your way to consuming a diet that meets your nutritional needs.Ī serving of food and a portion of food are not necessarily the same thing. Young people who are going through puberty or are still growing have special nutritional needs specifically, they need to eat foods high in minerals (potassium, calcium, iron) that aid in the development of bones and blood. As you learned earlier, a person's nutrient needs vary according to age, sex, height, weight, and daily physical activity. This number, however, is easy to determine (see this chapter's self-assessment). In addition, many people don't know how many calories they should consume each day. If you play on a sport team, skipping meals can negatively affect your performance. Skipping meals can make you feel tired during the day and can make it difficult to concentrate, thus contributing to poor school performance. For example, some skip breakfast or lunch, which often leads them to overeat later in the day. Too often, teens in particular violate the FIT formula. Table 14.8 shows how you can use the FIT formula as a guideline for nutritional fitness. The FIT Formula and Nutrition This is an excerpt from Fitness for Life Canada With Web Resources by Guy Le Masurier,Charles B. ![]()
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