Use food and nutrition information to plan a healthy diet

Task 1

Section 1 – Understanding food labelling

NH/L203 -1.1 Identify nutritional information which must be provided on food labels

NH/L203 -1.2 Identify the guideline daily amounts of fat, sugar and salt intake in an adult diet

NH/L203 -1.3 Use nutritional information from food labels to determine if each of the food is high, low
or neither in terms of fat, sugar and salt content

NH/L203 -1.4 Use nutritional information from the labels to calculate the energy provided by fat, protein
and carbohydrate in each food

NH/L203 -1.5 Outline ways in which food label claims and descriptions may be misleading.

NH/L203 -1.1

It is crucial that all food manufacturing companies include nutritional information in their food labels or
product for their customers to see because it will enable the customers to be aware of what the product
contains and also enable them to make their choice. The nutritional information that needs to be
provided on food labels are; information on the energy (Kcal/KJ), Fat (saturated, unsaturated,
cholesterol) carbohydrate (sugars, fiber) proteins and salt. Information on per 100 grams and per serving
of the product. It is also necessary for food manufacturing companies to include information such as
date of production, expire date, allergens, place of production, storage instruction, list of ingredients
and preparation/cooking instruction if there is need for it.

NH/L203 -1.2

The guideline daily amount of fat, sugar and salt intake in an adult diet should be: fat – less than 70g,
(630Kcal), sugar – 90g, salt – less than 6g.

NH/L203 – 1.3

Comparing of fat, sugar and salt content in food

Food ingredient Normal range Product range Product range

1st product (white oat) 2nd product ( Neskers corn
flakes)
Fat High in fat more than 0.29g, with this value 5.9g, with this value of fat it
17.5g, low in fat 3g or of fat, it shows that this shows that this product
less product is low in fat contains medium amount of
fat.
 sugar High in sugars more 9.25g , this value shows 2.8g, this value shows that this
than 22.5g, low in that this product product contains low amount
sugars 5g or less contains medium of sugar
amount of sugar
Salt High in salt more than 109.1mg , this value 10mg, this value indicates that
1.5g, low in salt 0.3g or shows that this product this product contain less
less contains low amount of amount of salt
salt

NH/L203 – 1:4

1st product

Energy provided by fat, protein and carbohydrate

Fat= 5.9g × 9kcal = 53.1kcal

Protein= 14g × 4kcal = 56kcal

Carbohydrate= 70g × 4kcal = 280kcal

Therefore total energy provided in calories by fat,

Protein and carbohydrate is

53.1Kcal + 56kcal +280kcal =389.1kcal

Fig 1:2

Fig 1:1 fig 1:2

2nd product

Energy provided by fat, protein and carbohydrate

Fat = 0.29g × 9kcal = 2.61kcal

Protein = 6.75g × 4kcal = 27kcal

Carbohydrate = 86.01g × 4kcal = 344.04kcal

Total energy provided by fat, protein and carbohydrate is

2.61Kcal + 27kcal +344.04kcal = 373.65kcal

 Fig 2:2

NH/L203 – 1:5

Food label claims and description may be misleading in the sense that the companies state some fake
information about the nutritional contents their product contain. They do this to draw customers’
attention to buy the product.

Some of the things they claim or trick customers about include; that the food/drink product contains
Whole grain, multi grain or that the food is of free range. That the food is organic, natural or fortified.
That the food is gluten free, superfood, low fat, low sugar, no added sugar. All these claims may not be
realistic but they put them in food/drink labels to entice customers.

Task 2

Section 2 food additives

NH/L203 – 2:1 define the term food additives

NH/L203 – 2:2 describe the main groups of additives and their functions

NH/L203 – 2:3 explain the benefits of food additives

NH/L203 – 2:4 Give examples of legislation surrounding the use of food additives

NH/L203 – 2:1

Additives are substances that are added to products to enhance the product. Therefore, food additives
are substances that are added to food or drink products to enhance them. Food additives are added to
food to prolong the foods shelf life, or to add either color, flavor, or an added texture.

Food additives are substances that are added to food to maintain or improve the safety, freshness,
taste, texture, or appearance of foods. Some food additives have being used for centuries for
preservation, for example salt is used to preserve meat such as bacon or dried fish, sugar is used to
preserve marmalade and sulfur oxide for wine.

A food additive is only approved if it has been tested and proved to be safe for its intended customers.

NH/L203 – 2:2

The main groups of additives and their functions are;

Colours: manufacturing companies add artificial colorings to food or drink products to improve the
colours of such products and also make the food more attractive for customers to buy.
Emulsifiers and Stabilizers: these additive are added to food to make oil and water mix and also
enhances the texture of the food. An example of food that is produced from mixing two liquid food
items to change their texture is mayonnaise.

Preservatives: these are additives that are added to food to preserve their shelf life or make them last
longer. For example salt and Sulphur dioxide

Antioxidants: these additives helps to stop fats and oils from getting oxidized, changing its colours and
tasting bad.

Artificial sweeteners: these are added to enhance the flavour or sweetness of food or drink products.
For instance stevia is added to food to enhance the taste of food

Acids and bases: these are added to food and drinks to control PH levels and provide leavening.

NH/L203 – 2:3

Food additives have some benefits which help to make food/drink products valuable.
Some of the benefits of food additives are;

Food additives enhance the nutrients in food; some additives are added to food to enhance the
nutrients in the food so that the nutrients are made balanced, example is adding vitamin C in bread.

Food additives are used to process and prepare food so that the production process is complete. They
help to preserve food and keep them fresh for a longer time. They help in controlling the growth of
foodborne bacteria. For instance salt is a natural preservative that has been used over the years for
preserving food. They also help to make food more appealing and attractive to customers. There are
also some compounds that are added in food for health reasons. Food additives also help to reduce cost
because of the fact that a product containing preservatives can last for someone to eat or use and then
preserve it for some days instead of buying it every day.

NH/L203 – 2:4

Examples of legislation surrounding the use of food additives

In 1995, three sets of regulations were introduced in England, Scotland and Wales to control the use of
the principal classes of food additives. These regulations are;

Food additives (England) regulation 2009, food additives legislation guidance to compliance, October
2015 and the food additives, flavorings, enzymes and extraction solvents (Amendment act) (EU Exit)
regulations 2019. These are all regulated and governed by the Food Standards Agency in the UK.

The food additives, flavorings, enzymes and extraction solvents (Amendment act) (EU Exit) regulations
2019 has made changes in several regulations including;

Regulation (EU) N0 1333/2008 of the European parliament and of the Council on food additives. List of
additives, general conditions for inclusion and use of additives, specific conditions for colors, specific
conditions for sweeteners, use of additives in unprocessed foods, use of additives in foods for infants
and young children and labelling requirements for additives.

According to the (Article 16.4 of Regulation (EC) N0 1334/2008) the flavouring must consist of at least
95% of the source of material’s weight and the named flavour should be easily recognized. The
flavouring cannot be labelled as natural.

Food additives (England) Regulations 2009; this Regulation states the specification for; use of colours in
or on food, use of colours on eggshells, sales of additives, offences and penalties, these regulations
revoke in so far as they apply to England and Food Additives Labelling Regulations 1992, the Sweeteners
in Food Regulations 1995, the Colours in Food Regulations 1995 and the Miscellaneous Food Additives
Regulation 1995

Every food product must contain the amount of ingredient and additives specified by the Legislation and
monitored by the Food Standards Agency in the UK. In Dubai, it is regulated by the Food Control
Department of the Municipality of Dubai. Every country has its own food product standard and
regulation Ministry which ensures that food products imported into their countries or produced within
the country meets the specified amount of all that is needed in the product, be it ingredients or
additives. Without these the products will be illegal and the company will face some penalties

Task 3

Section 3 NH/L203 – 3:1 Make a record of your own food and drink intake for one week

NH/L203 – 3:2 Compare your food and drink intake against current healthy eating advice

NH/L203 – 3:3 outline the steps that could be taken to make your diet healthy

FOOD AND WATER INTAKE FOR ONE WEEK

Food and MONDAY TUESDAY WEDNESDAY THURSDA FRIDAY SATURDAY SUNDAY

water Y
intake
Breakfast White Green Banana and Rice and Oat and Green tea Skipped
bread tea avocado tomatoes banana.
and smoothie stew. 2 2glasses
chocolat glasses of of water
e milk , water
lunch Birani Black Semolina Semolina Fruit Chicken Fried rice
rice and eye and and melon salad sandwich and
chicken, beans vegetable soup, 2 drank and 1 can meat. 2
1 can of and soup, glasses of lots of 0f sprite glasses of
sprite bread, 2 2glasses of water water water
glasses water
of water
Dinner Oat and Soda and Cornflakes Lentil and Rice and Rice and Sandwich
omelet bread and milk paratha tomatoes beans. and
and 2 stew 2glasses chocolate
 glasses of with of water milk.
water chicken
Apart from drinking water during food times, I also drank water other times during the day because
the temperature is extremely high this summer.

NH/L203 – 3:2

In comparing my food and drink intake against current healthy eating advice, it shows that I need to
improve on my fruit and vegetable intake, I need to eat more of whole grain instead of white rice. There
is also need for me to improve my diary intake like milk and egg.

NH/L203 – 3:3

Steps to be taken to ensure that my diet is more healthy are; to eat more of whole grain instead of
eating refined carbohydrates which can increase my calories, increase my fruit and vegetable especially
for breakfast and dinner. Increase my plant protein, drink more water instead of sodas which contains
high levels of sugar and sweetener.
 Bibliography
Food and Nutrition Information Center (FNIC). Calories in 1gram of fat, Carbohydrate and protein.
Retrieved on 9/8/2023, from https://www.nal.usda.gov> programs

Food Pack Nutritional Information label, Neskers Corn flakes

Food Pack Nutritional Information label, white oat

Get Revising, advantages and disadvantages of additives in food retrieved on 18/8/2023 from
https://getrevising.co.uk > grides > a…

Legislation.gov.uk . The food additives (England) regulations 2009. Retrieved on 11/8/2023, from
https://www.legislation.gov.uk > uksi

Medlineplus, Medical Encyclopedia: Food Additives. Retrieved on 9/8/2023, from

https://medlineplus.gov > article

Regulation (EC) N0 1333/2008 of the European Parliament and of the Council on Food Additives
Retrieved on 11/8/2023, from https://www.legislation.gov.uk/eur/2008/1333/contents

Rachna, Guidelines for fat, sugar and salt in adult diet. Workshop lecture slide on using food and
nutrition information to prepare a healthy diet. Taken on 2 nd August, 2023.
Figures 1
fig 2