Nutrition Labelling and Weight Maintenance. 2 Weight Maintenance The balance of energy intake and...

Nutrition Labelling andNutrition Labelling andWeight MaintenanceWeight Maintenance

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Weight MaintenanceWeight Maintenance

The balance of energy intake and energy output so that we are neither overweight nor underweight.

Benefits： Reduce the risk of developing a

number of chronic diseases, such as diabetes and heart diseases

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Energy Intake and Energy OutputEnergy Intake and Energy Output

Energy intake – The energy we get

from eating foods and drinks

Energy output – The energy

required for body functions and

physical activities

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The Relationship BetweenThe Relationship BetweenEnergy and Body WeightEnergy and Body Weight

Sources of energy:1 g fat = 9 kilocalories1 g protein = 4 kilocalories1 g carbohydrates = 4 kilocalories *1 kilocalorie (kcal) = 1 Cal ≈ 4.2

kilojoules (kJ)

Unused energy will be stored as fat in the body

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Weight Reduction / MaintenanceWeight Reduction / Maintenance

Should not just focus on fat intake when thinking about weight reduction or maintenance

Reduce sugars intake as sugars being “empty-calorie”, i.e. providing energy but no other nutritional value.

For weight reduction or maintenance, most important is: To reduce energy intake (i.e. cutting energy

intake, not just cutting fat and sugars intake) Increase the activity levels (e.g. exercise,

sports)

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Weight Maintenance and Weight Maintenance and Nutrition LabellingNutrition Labelling

Using nutrition label can help us to find out and calculate energy intake

Read and Use Nutrition LabelsRead and Use Nutrition Labels

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Examples of Recommended Examples of Recommended Format of Nutrition LabelFormat of Nutrition Label

Tabular format

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Examples of Recommended Examples of Recommended Format of Nutrition LabelFormat of Nutrition Label

Linear format (for small packages with total surface area of less than 200 cm2)

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Required Nutrients on Nutrition LabelsRequired Nutrients on Nutrition Labels

1+7 (energy plus seven nutrients specified for labelling) – i.e. energy, protein, total fat, saturated fat, trans fat, carbohydrates, sugars and sodium.

Nutrient(s) involved in nutrition claim(s) (when the nutrition claim is on any type of fat, the amount of cholesterol must be declared as well).

For other nutrients, declaration is voluntary

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Making Use of Nutrition LabelMaking Use of Nutrition Label

Consumers can: Compare the nutritional content among

different foods for a healthier choice, e.g. choose food that is lower in fat, sodium (or salt) and sugars

Understand the nutritional content of food and estimate their contribution to the overall diet

To meet individual’s dietary needs

Three Simple Steps toThree Simple Steps toRead Nutrition LabelRead Nutrition Label

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Three Simple Steps toThree Simple Steps toRead Nutrition LabelRead Nutrition Label

Step 1 Take note of the reference amount of food being

used in the nutrition label

Step 2 Read the energy and nutrient content together

with the reference amount

Step 3 Refer to the percentage Nutrient Reference

Value (%NRV), if available, to see if the food contains a lot or a little of energy or a nutrient in the food

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Step 1: Step 1: Take note of the reference amount ofTake note of the reference amount offood being used in the nutrition labelfood being used in the nutrition label

Expressed as per 100 g (or per 100 mL) of food

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Expressed as per serving (the serving size (in g or mL) and the no. of servings must be specified on the package)

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Expressed as per package (if the package contains only a single serving )

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Step 2: Read the energy and nutrient content Step 2: Read the energy and nutrient content together with the reference amounttogether with the reference amount

A) Use nutrition label to compare between products

B) Use nutrition label to calculate the amount of energy and nutrients you get from food

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Step 2A: Use nutrition label toStep 2A: Use nutrition label tocompare between productscompare between products

Products with nutritional content expresssed in the SAME reference amount

If reference amount is the SAME, you CAN COMPARE between the products DIRECTLY

(Partial) Nutrition label of Brand A biscuit (Partial) Nutrition label of Brand C biscuit

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Products with nutritional content expresssed in DIFFERENT reference amounts

If reference amounts are DIFFERENT, you CANNOT COMPARE between the products DIRECTLY

(Partial) Nutrition label of Brand A biscuit (Partial) Nutrition label of Brand D biscuit

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Products with nutritional content expresssed in DIFFERENT reference amounts

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Step 2B:Step 2B:Use nutrition label to calculate the amount of Use nutrition label to calculate the amount of

energy and nutrients you get from foodenergy and nutrients you get from food

The more you eat, the more you get

If you eat 1 serving of biscuit Get 8 g of fat, 3.5 g of saturated fat

If you eat 2 servings of biscuit Get 16 g of fat, 7 g of saturated fat

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Step 2B:Step 2B:Use nutrition label to calculate the amount of Use nutrition label to calculate the amount of

energy and nutrients you get from foodenergy and nutrients you get from food

Energy and nutrient content expressed as per 100 g/mL

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Step 3: Refer to the percentage Nutrient Reference Step 3: Refer to the percentage Nutrient Reference Value (%NRV), if available, to see if the food contains Value (%NRV), if available, to see if the food contains

a lot or a little of energy or a nutrient in the fooda lot or a little of energy or a nutrient in the food

%NRV is usually on a scale from 0% to 100%.

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For nutrients that needed to limit their intake E.g. total fat, saturated fat, sodium and sugars Look for foods that have lower %NRV

Get enough of nutrients that are good for health E.g. dietary fibre Look for foods that have higher %NRV

Step 3: Refer to the percentage Nutrient Reference Step 3: Refer to the percentage Nutrient Reference Value (%NRV), if available, to see if the food contains Value (%NRV), if available, to see if the food contains

a lot or a little of energy or a nutrient in the fooda lot or a little of energy or a nutrient in the food

Use Nutrition Label to Use Nutrition Label to Choose Healthy FoodChoose Healthy Food

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Principles of Healthy EatingPrinciples of Healthy Eating

Choose a variety of food and eat cereals as the largest portion of food in every meal.

Eat a lot of vegetables and fruit.

Reduce the consumption of foodstuffs with high salt, fat and sugar content as well as those which are preserved.

A daily fluid intake of 6 to 8 glasses (including clear soup, fruit juice and tea).

Take meals regularly and in adequate amounts.

(Source of information: Department of Health)

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Nutrition Labelling is a Useful Tool fNutrition Labelling is a Useful Tool for Practising Healthy Eatingor Practising Healthy Eating

Nutrition label and nutrition claim can help consumers choose healthier food in accordance with healthy eating principles and the Food Pyramid, e.g.

Choose biscuits lower in fat and sodium (or salt)

Choose dairy products lower in fat

Choose beverages lower in sugars

How to Choose Prepackaged Foods How to Choose Prepackaged Foods Lower in Energy, Fat and SugarsLower in Energy, Fat and Sugars

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Choosing Prepackaged Foods Choosing Prepackaged Foods Lower in Energy, Fat and SugarsLower in Energy, Fat and Sugars

Cut down on foods that are high in energy, fat and/or sugars

Look for a lower fat version of a food item

Fat provides the largest amount of energy amongst all nutrients, cutting one gram of fat intake means subtracting 9 kcal from a diet.

Reduce sugars intake as sugars being “empty-calorie”, i.e. providing energy but no other nutritional value.

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1. Take note of relevant nutrition claim as a quick screening tool; and

2. Take three simple steps to read nutrition label

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Focus more on energy claims as claims on fat and/or sugars may not be good indicators of the energy content of the products

Nutrition claim only gives a rough idea about the content of a particular nutrient, one should not make a food choice solely on the basis of a nutrition claim. In order to eat healthily, we should take note of other nutrients as well. For example, when buying a product with a “low sugars” claim, one should take note of the content of fat and other nutrients.

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Nutrient content claims in relation to energy, fat and sugars are classified into “Free” and “Low” claims.

Specific Conditions of Nutrient Content Claims -

Claim：Free; No; Zero; Without; Does not contain

Claim：Low; Little; Low source; Few; Contains a small amount of

Meaning of Claim :

Insignificant amount of a particular nutrient found in the food

Meaning of Claim :A small amount of nutrient found in the food

Example: Energy free

(Contain not more than

4 kcal (17 kJ) per 100mL of food)

Example: Low sugars

(Contain not more than 5g of sugars per 100g/mL of food)

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Three Simple Steps to Read Nutrition LabelStep 1 Take note of the reference amount of food

being used in the nutrition label Step 2 Read and compare the nutritional contentStep 3 Refer to the percentage Nutrient Reference

Value (%NRV) (If available)

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Choosing Prepackaged Foods Lower Choosing Prepackaged Foods Lower in Energy, Fat and Sugars (Example 1)in Energy, Fat and Sugars (Example 1)

Milk Beverage A

Milk Beverage B

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Corn Flakes C Corn Flakes D

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Soup E

Soup F

ENDSENDS

Nutrition Labelling and Weight Maintenance. 2 Weight Maintenance The balance of energy intake and...

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