# Sugar: Do the Math

Sugar can be confusing to your students or clients.

They hear lots of different numbers … percent of calories from sugar, teaspoons of sugar, and grams of sugar.

They see lots of terms … natural sugar, added sugar, and other names for sugar.

They’re bombarded with misinformation … “I can’t eat fruit because it has sugar!” “Honey is natural so it’s healthier than sugar.”

Clear up the sugar confusion once and for all with our Sugar Math PowerPoint show that comes with speaker’s notes, handouts, and clipart.

Your audience will learn how to do the math when it comes to sugar:

• How to calculate sugar limits by calorie intake
• How to find added sugars on the Nutrition Facts panel
• How to translate grams of sugar to teaspoons of sugar
• How to tally up their daily sugar intake

• Foods and beverages that are high in added sugars
• How to spot hidden sugars
• Simple swaps to lower sugar intake
• Why cutting down on sugar is important to health

If you want to do it yourself, why not visit the Dietary Guidelines for Americans and show how the limit for refined sugar is 10% of calories per day?

Discussion points: what is refined sugar, and what is 10% of calories per day for most people? Look at a few popular food labels and discuss how these foods can fit. Ask the audience what they would do on 10% calorie budget for their sugar intake. Do beverages make sense?

By Hollis Bass, MEd, RD, LD

PDF Handout: Sugar Math

# Quick & Easy Ideas for National Nutrition Month

Did National Nutrition Month (NNM) sneak up on you this year?

Don’t worry! Here’s a quick and easy guide to NNM, including resources (some free!) you can use with messaging from the Academy of Nutrition and Dietetics (AND).

Week 1: Eat a variety of nutritious foods.

• Learn to read food labels.
• Include healthful foods from all food groups.

Resources:

Week 2: See a registered dietitian.

• Find an RDN who specializes in your unique needs.

Resources:

Week 3: Plan your meals and snacks.

• Choose healthful recipes to make during the week.
• Use a grocery list to shop for nutritious food.
• Make healthful food and drink choices when away from home.

Resources:

Week 4: Create tasty foods at home.

• Learn cooking and meal prep skills.
• Try new flavors and foods from around the world.
• Enjoy your meals with friends or family, when possible.

Resources:

By Hollis Bass, MEd, RD, LD

# Sodium Sneaks Up On You

I think most of us are aware of sodium in many canned foods and routinely purchase low sodium products. But sometimes it pops up where you least expect it.

I’m talking about commercially prepared salsa.

Salsa is running neck-to-neck with ketchup as the most popular condiment in the United States.  More and more I’m seeing recipes that use salsa as an ingredient in a recipe.  I recently made soup that used an entire jar of salsa to add a bolt of flavor.  The recipe encouraged cooks to purchase their favorite type of salsa—chunky, smooth, hot, mild, with beans or without…..whatever you wanted to add a punch to this soup recipe.

Not only did it add a punch —it added a lot of sodium. I sure was surprised. When was the last time you really read the Nutrition Facts on the label of a bottle of commercially made salsa? Yikes!  I think that it’s interesting to note that the word salsa comes from Latin for salt or salted.

Let’s get to the nitty-gritty—the Nutrition Facts label clearly read contains 210 milligrams of sodium per serving.  The kicker is the serving size.  Just two tablespoons is a serving. There were 24 servings in the bottle.  This is kind of like that old commercial for chips….who can eat just one serving of salsa?  Think about the last time you were at a Mexican restaurant and they put that basket of chips and bowl of salsa in front of you? Did you stop at two tablespoons?

The entire 24-ounce jar of chunky mild salsa contained 5250 milligrams of sodium.  The recipe made 12 one-cup servings—so the sodium provided by the salsa alone was 438 milligrams. This is on par with a serving of soup from a can.

So, what’s good about salsa?  It can be low in calories (10 per serving), low in sugar (1 gram) and contains some fiber (1 gram).

The amount of sodium in the diet has been linked to increased blood pressure and increased risk of cardiovascular disease in adults. The 2015-2020 US Dietary Guidelines tell us that adults and children ages 14 and older should limit sodium to less than 2,300 mg per day. This is about what you get in one teaspoon of salt.   For people with high blood pressure, a further reduction to 1,500 mg per day is recommended.

It sure is easy to grab a jar of salsa from the cupboard and use it as an ingredient. But like most processed food, it can backfire.  When shopping, read nutrition labels and try to find a product with less sodium per serving. Other obvious solutions would be to cut back on serving size. Another idea is to experiment and modify the recipe using low-salt tomatoes or tomato sauce and add your own herbs, peppers, and spices. At a restaurant opt for a fresh Pico de Gallo instead of an unknown (possible sodium bomb.) Trader Joe has a fire-roasted salsa that has no salt added and is especially nice for adding to dishes like soups (tip and favorite of Barbara Rice, RD, LD).

Making your own salsa can give you that flavor boost with limited (or no) sodium, too.  Not only do they provide fresh flavor but also some fresh vegetables to the diet.

Here is a free salsa recipe that is very easy to make and it contains no added salt:

https://foodandhealth.com/recipes.php/recipe/832

Cheryle Jones Syracuse, MS
Professor Emeritus, The Ohio State University

# Nutrition Facts for Everyone

The Nutrition Facts label is a valuable tool, but many people don’t use it. Maybe they’re in a hurry and don’t take time to read it. Or maybe they see a bunch of numbers and unfamiliar terms and turn the package right back over.

Tufts Researchers estimate that the new food label, showing added sugars, could save up to \$31 billion dollars in health care expenses over 20 years. The amount saved for societal costs is about double that amount.

Our Food Label theme has lots of options for helping your clients make sense of the Nutrition Facts panel. A good place to start – our simple Food Label handouts, poster, and banner. This version breaks it all down to the basics, making the Nutrition Facts label easier for everyone to understand and use.

Take a look at our simple Food Label Handout Tearpad. One side has an easy-to-read Nutrition Facts panel with three basic tips on how to read it:

• Step 1 is to Count Calories – check the serving size, calories per serving, and number of servings per package.
• Step 2 is to Check These for Heart Health – choose foods that are lower in saturated fat and sodium; keep trans fat to zero.
• Step 3 is to ask Is This Nutritionally Valuable? – select foods that are nutrient dense and a good source of fiber.

The other side is a very handy MyPlate Healthy Shopping List featuring healthy choices:

• Fruits
• Vegetables
• Lean protein
• Whole grains
• Low fat and low sugar dairy products
• Other foods (like condiments and seasonings)

As you are shopping, why not create a small bookshelf of interesting packages that have good lessons? Some examples include bottles of beverages that look like one serving but are 3. Or healthful sounding rice mix packages that have a full day’s supply of sodium in a small 160 calorie serving. Or the soup that says reduced sodium that is still high in sodium for the calories it contains? And of course there is the “all natural food” that is filled with saturated fat. I am sure you have a lot of examples. These can make great ice breakers for classes, counseling sessions, and health fairs. And it can make for a fun, find the best label contest if you offer a variety of choices for the same food like a tomato soup or can of beans or packages of frozen entrees.

These handouts are the perfect start to learning to shop for healthier food. If you want a more in-depth approach, check out our Food Label Math banner, poster, and tearpad.

By Hollis Bass, MEd, RD

Get 15% off all food label education items this week only by using this link.

References:

2. https://www.sciencedaily.com/releases/2014/11/141104141731.htm

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# Food News: 3 New Labels for Packaged Foods

While there are multiple ways to purchase groceries, consumers still need time to make a list and then read and decipher food labels. With nearly 20,000 new products hitting the shelves annually, you almost need a PhD in nutrition to understand some of the information on those labels.

Today I want to talk about some new front-of-the-package symbols, which may make shopping life a little bit easier. These are non-government, third-party-authorized seals that quickly let people know if a product meets certain standards.

A few earlier labels of this type include Nuval and Facts up Front. Nuval started in 2008 and was a collaborative effort between Topco Associates, LLC, and Griffin Hospital of Derby, Connecticut. Griffin Hospital is a non-profit community hospital and houses the Yale-Griffin Prevention Research Center. Nutrition professionals and medical experts, including Dr. David Katz, assisted in the development of Nuval. Its system assigns a nutrition score to foods to make it easier for consumers to quickly choose healthful options. With Nuval, the higher the score, the higher the nutritional value of the food.

Facts Up Front is another system that was developed by the Grocery Manufacturers Association. It is a voluntary program that shows the calories, grams of saturated fat, sugar, and sodium in a serving of food on the front of its package. Labels also may display additional information, including fiber and calcium content. Facts Up Front are based on nutrition science and are taken right from the Nutrition Facts label.

Logos like the American Heart Association’s Heart Check Mark on packaged foods and the Certified Humane Seal on eggs, meat, and dairy are meant to help consumers navigate the grocery store with ease and to encourage companies to develop products that meet the desired standards. Standards for the AHA heart check mark include foods with less than 6.5 grams of fat, 1 gram of saturated fat, less than 0.5 grams of trans fat, 20 mg of cholesterol or less, and varying amounts of sodium allowed depending on the product.

Three new food label stamps that will help to improve the nutrition profile of food that makes it to the store and help shoppers make better choices are coming soon, so I’d like to take a closer look at each one so that you and your clients know what’s coming.

The first is the Good Housekeeping “Nutritionist Approved” emblem. Items that are granted this seal have been given the green light by Jacylyn London, the registered dietitian who developed the program. London, the nutrition director of the Good Housekeeping Institute, evaluates products that have applied for the seal to be sure they are aligned with the 2015-2020 US Dietary Guidelines for Americans. In addition, the product must comply with the companies’ core values of simplicity (makes is simpler for consumer to keep a healthful habit and/or has simple ingredients and fewer additives than their counterparts), transparency (contains accurate claims on products that are not misleading to consumers) and innovation (utilizes current technologies to make healthier habits simpler for consumers and/or boost sustainability).

To receive the stamp, a product does not need to be 100% healthful, but does need to be a wise choice in a particular category. You may see the seal on bagged salad or a low-fat frozen dinner as well as a mini dark chocolate candy. The program not only alerts consumers of healthier choices, it also incentivizes the company to produce and market improved products. Companies pay a licensing fee for the seal, which includes consulting fees. The Nutritionist Approved seal started in October 2016 with nine brands and is growing quickly. In the long-term, the hope is to expand it for use in airports, restaurants, and movie theaters.

Another stamp that will be hitting the shelves soon was developed by Carolyn Sluyter of Oldways. Sluyter is the manager of the Whole Grain Stamp Program. The new stamp is the 50% whole grain stamp, which was developed to complement two other stamps- the “100% Whole Grain” stamp and the general “Whole Grain” stamp. The former is self-explanatory, and the latter can be used on foods that are made with some whole grains, specifically 20 grams or more per serving. These new stamps make it easier for consumers to identify foods made with whole grains.

The third stamp, Certified Transitional, is a new stamp that may be used by farmers to reflect that they are in the process of becoming certified organic. Many farmers cannot afford the 3-year transition it requires to become certified organic. Developed by Kashi after they were unable to source organic almonds for their cereal, the program means to support farmers in the transition period, which would assist shoppers to directly affect US organic agriculture. Although Kashi is the only brand with this seal, it can be utilized by any company managed by Quality Assurance International, an independent third-party certifying agency. During the transitional period, farmers are paid a premium price for their organic products, in turn provides financial support. Nicole Nestojko, senior director of supply chain and sustainability at Kashi, believes that Certified Transitional is more than just a stamp, it is a movement to alter the food system.

By Lisa Andrews, MED, RD, LD

References:

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