GDA'S- Guideline Daily Amounts
GDA'S ( Guideline Daily Amounts ) are used by some manufacturers and supermarkets on the labels of their products to provide nutritional information to consumers.
GDA's are intended to provide a guide to the total amount of the five key nutrients, calories, sugar, fat, saturated fat and salt a typical adult should be eating in a day. The labelling on the pack will indicate the percentage of the guideline daily amounts for a typical adult in a serving of the food or the pack.
Here are the specific GDA's:
WOMEN
Calories 2000, Sugars 90g, Fat 70g, Saturates 20g, Salt 6g
MEN
Calories 2500, Sugars 120g, Fat 95g, Saturates 30g, Salt 6g
CHILDREN ( age 5 - 10 )
Calories 1800, Sugars 85g, Fat 70g, Saturates 20g, Salt 4g
Trans fats or hydrogenated fats have a similar effect on blood cholesterol as saturated fats, they raise the type of cholesterol in the blood that increases the risk of heart disease.
Some evidence suggests that the effects of these trans fats may be worse than saturated fats. However, most people eat a lot more saturated fat than trans fats.
Trans fats can be formed when liquid vegetable oils are turned into solid fats through the process of hydrogenation. Look for hydrogenated vegetable oil, partially hydrogenated vegetable oil, vegetable shortening, trans fats listed in the ingredients list on the label.
Trans fats are often found in these types of foods: margarines and spreads, biscuits and cakes, pastry and fast food. These sorts of food are usually high in saturated fat, sugar and salt so if you are trying to eat a healthy diet, you should try to keep these to a minimum.
Trans fats are also found naturally at very low levels in foods such as dairy products, beef and lamb. These do not have the same potentially harmful effects as trans fats created by hydrogenation.
Oily fish is the best source of omega 3 fatty acids. These fatty acids have been shown to help protect against coronary heart disease and make the blood 'less sticky' They are found in fish such as mackerel, herrings, fresh tuna, salmon, kipper, whitebait and trout.
Some omega 3 fatty acids are found in certain vegetable oils, such as linseed, flaxseed, walnut and rapeseed, but these aren't the same type of fatty acids as those found in fish. Omega 3 fatty acids are found in eggs especially those where the chickens have been fed on a special diet.
Recent evidence suggests that the type of fatty acids found in vegetable sources may not have the same benefits as those in fish.
E numbers
If a food additive has an E number this shows it has passed safety tests and been approved for use throughout the European Union. This approval is monitored, reviewed and amended in the light of new scientific data.
Most food additives must be included either by name or by an E number in the ingredient list. The ingredient list also tells you what job an additive does, such as adding colour or acting as a preservative.
Cholesterol
Cholesterol is a fat found in the blood, in excessive quantities it can be harmful but lower levels are needed to perform various essential functions.
Cholesterol is a structural component of all cell membranes in the body. It is used by the body to make certain hormones and vitamin D which helps to regulate calcium levels in the body. It is also used to make bile acids which help with the digestion of food.
Cholesterol is present in the diet and is also manufactured by the liver.
It is mainly present in foods of animal origin. People tend to make too much cholesterol when eating a diet rich in saturated fats.
People with raised cholesterol levels are advised to reduce the amount of saturated fats in their diet, to increase the amount of fibre and to eat plenty of fruit and vegetables and to take moderate appropriate exercise.
Glycaemic Index
The glycaemic index scale ranks carbohydrate foods depending on their effect on blood sugar levels. Some manufacturers and supermarkets are labelling their products with G.I. values either low, medium or high.
Foods with a low G.I. value release sugar slowly into the blood providing a constant, more satisfying supply of energy. Low G.I carbohydrates are generally said to be healthier, these tend to be the wholegrain foods such as granary, multi-grain breads, porridge, many dried and fresh fruits and vegetables, beans and pulses.
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