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Nutritional values when you eat more than one serving:
Estimated Nutritional Values
If you eat one serving, the “Estimated Nutritional Values” are easy to
interpret. What happens if you eat more than one serving? Here are some
ideas to help you. Let’s use the Laulau recipe from page 150 as an example.
1
. What do the “Estimated Nutritional Values” tables tell me about
these recipes?
The tables that follow most recipes in this cookbook are designed to help
you see how each one fits into an overall daily diet. It can help you
determine the nutritional value of one serving in a recipe, or compare one
recipe with another. You can use it to decide how large a portion to eat or
how often to eat a type of food. The nutritional values provide important
information because what you eat can actually raise or lower your risk of
certain nutrition related diseases.
Estimated Nutritional Values
Amount/Serving
% DV*
Amount/Serving
% DV*
10 Gm 3 %
Calories
244 kcal 12 % Carbohydrate
11 Gm 17 % Iron
Total Fat
4.1 Mg 23 %
173 Mg 17 %
7366 IU 147 %
79.3 Mg 132 %
Saturated Fat
Cholesterol
Sodium
3 Gm 15 % Calcium
74 Mg 25 % Vitamin A
256 Mg 11 % Vitamin C
29 Gm 58 %
2
. How can I use these tables quickly and easily?
The “Estimated Nutritional Values” contain a new reference tool called
the % Daily Value that tells you whether a food is high or low in a
nutrient like fat, sodium or cholesterol. A simple rule of thumb to follow
is that if the % Daily Value is 5% or less for a nutrient, that food is low in
that nutrient. Since all the nutrients are on the same scale, this rule holds
for fat, sodium, vitamin C, iron, and all other nutrients. The goal is to
choose foods that together give you no more than 100% of fat, sodium,
and cholesterol and at least 100% of nutrients such as iron and calcium.
Protein
*
Percent daily Values (DV) are based on a 2,000 calorie diet
Servings in this recipe:
6
(1 serving = 1 Laulau)
How do you use the information if you eat two Laulau’s?
First: Find the number of calories for each serving and multiply that by
the number of servings you plan to eat (2 laulau’s = 2 servings)
Second: Now do the same thing for the remaining nutrients. Take fat for
3
. The “Estimated Nutritional Values” are based on 2,000 calories a
day. If I eat more or less than that, how can these tables help me?
Of course, not everyone eats this amount daily; some eat more, some less.
Whatever your daily calorie intake, you can still use the % Daily Values
as a reference to help you see how a particular food fits into the context
of a total daily diet. Further, the rule of thumb that 5% Daily Value
means a food is low in a nutrient is reasonable whether you eat 1,400
calories per day or 2,500 calories per day.
example. There are 11 grams of fat per laulau and you will eat two:
1
2
.
.
244 calories per serving x 2 laulau’s = 488 calories
11 grams of fat x 2 laulau’s = 22 grams of fat.
What if you plan to eat half of the recipe?
First: You need to find out how many calories are in the whole recipe.
Multiply the number of calories in one serving by the total number
of servings in the recipe:
Tips for using “Estimated Nutritional Values” tables
Second: Now multiply the total calories by the amount that you eat
1/3 the recipe is the same as .50 of the recipe
1/4 the recipe is the same as .25 of the recipe
Think about your reasons for using this information.
Are you concerned about limiting fat or sodium in your diet? Do you want to
increase the amount of iron or calcium? You may want to pick out only one
or two things to look at in the table. Focus on what is most important to you.
3/
4
the recipe is the same as .75 of the recipe
1
.
244 Kcal/serving x 6 servings in the whole recipe = 1464 Kcal
Check the number of servings per recipe.
The number of calories and the nutrient amounts are based on one serving
from the whole recipe. Check to see if you eat more or less.
2. 1464 calories x .50 = 732 calories
You can use the same calculations for any of the remaining nutrients.
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