A LOOK AT SERVING SIZE AND CALORIES ON A FOOD LABEL

IN THIS second column on the Nutrition Facts label, I discuss serving size and calorie information, so you and your patients can maintain a healthy weight, while reducing the risk of AMD, cardiovascular disease, hypertension and diabetes. (For the first column, covering label language, see January’s “Nutrition” at bit.ly/2Dk3hWs .)

SERVING SIZE

Located directly under Nutrition Facts, “Serving size” is in cups or pieces and grams. It is based on the amount of food normally consumed in one sitting, and not the recommended serving size, and it’s used to calculate the values, such as protein, on the rest of the label.

In May 2016, after examining more recent food consumption data, the FDA decided to change “Serving size” to better match with what people currently eat and drink. For example, the current reference amount for one serving of soda is set at 8 oz. This will change to 12 oz. (Food manufacturers have until Jan. 1, 2020 to comply with the new Nutrition Facts requirements.) Also, one serving size of yogurt is decreasing from 8 oz. to 6 oz.

In addition, if a package contains at least twice the reference amount customarily consumed (on which the serving size is based) and less than or equal to three times the reference amount, that package must be labeled both per serving and per package, according to the FDA. An example: a three-ounce bag of chips.

Tip. When comparing calories in different foods, examine serving sizes.

CALORIES

On the Nutrition Facts label, the calorie listing refers to the total amount of energy one garners from one serving of the food. It is designed to help you and your patients manage individual weight.

Ideal caloric intake is based on gender, activity level, age, current weight and height. The key to maintaining a healthy weight is to balance the number of calories expended throughout the day through physical activity, metabolic processes and the number of calories consumed.

The general rule is that one pound of fat equals about 3,500 calories. Therefore, consuming 500 calories more than your body burns per day for one week will lead to one pound of weight gain per week. Conversely, consuming 500 calories less per day than you expend, will lead to one pound of weight loss per week.

It’s not difficult to consume an extra 500 calories per day simply by underestimating serving sizes. For example, one cup of cooked spaghetti has approximately 221 calories (without added salt and the sauce). Consider that an average restaurant portion of spaghetti is approximately 3.5 cups, or an extra 552 calories without accounting for the sauce.

Tip. Use apps, such as My Fitness Pal, or websites, such as choosemyplate.gov , to determine the calories needed in a day to lose or maintain weight. Also, you and your patients should choose snacks between 100 and 200 calories.

CONTINUE TO COUNT

We know that maintaining a healthy weight is important in the prevention of hypertension, diabetes and AMD. Being mindful of serving sizes and caloric content is a great jumpstart to taking control of our waistlines. OM

In the next column, I’ll discuss how ingredients, macronutrients (fat, protein and carbohydrates) and micronutrients (vitamins) can help determine food quality.

DR. CAPOGNA is the founder of Eye Wellness and co-author of “Eyefoods: A Food Plan for Healthy Eyes,” “Eyefoods for Kids: A Tasty Guide to Nutrition and Eye Health” and author of “Cooking with Eyefoods: Recipes to Protect Your Eyes From Blue Light.” Her mission is to inspire and educate eye care professionals and the public about the power of ocular nutrition and prevention. Email her at lcapogna@cogeco.ca.