字幕表 動画を再生する
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[music]
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The United States Food and Drug Administration presents
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"The Food Label and You."
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Now here's your host, Dr. Samuel Franklin.
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Hello.
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I am Dr. Samuel Franklin with the United States
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Food and Drug Administration.
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Today, significant advances in the areas of nutrition science
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and modern day chemistry make the United States one of
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the foremost authorities in the production and supply--
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[music]
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We've all got to eat three squares a day:
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breakfast, lunch, and dinner.
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And most of the time I bet you don't even think
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about what you're eating.
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That's not good.
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Your body is like a fine tuned machine.
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The food you eat is the fuel that keeps you running,
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but how do you know the nutritional value
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in that cup of yogurt or that bowl of cereal?
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Look on the label.
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Hey, I'm Gia and I'm here to talk about
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the nutrition facts label.
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If you want to stay healthy and energetic,
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then reading and understanding food labels can help you make
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food choices that give you more energy
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and help you feel your best.
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And we can all use a little more brain power.
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Don't say it.
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Don't even think it.
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There are three things you need to know about
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the nutrition facts label, just three.
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Calories, serving size, and percent daily value.
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Got it?
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Well, if you still feel kind of overwhelmed by the whole idea
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of actually reading and understanding food labels,
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you're not alone.
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Let's see how much the ordinary person on the street knows
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about this subject.
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Thanks, Gia.
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Well, it's a little cold for dining al fresco,
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but we've got work to do.
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Let's find our first victim.
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So what do you think is the official serving size
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of a bowl of cereal?
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I think that one.
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That one? Yes.
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Two. Two?
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'Cause I'd probably eat number two.
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Totally two.
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What would be the official serving size of cereal?
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Number three. It looks like number three.
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Tell me which number you think?
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Bowl number two.
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Your opinion on what you think an official serving size
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of cereal might be.
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Three. Would you eat what's in--
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Oh, I didn't know. Bowl number three.
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You would--big breakfast.
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What's in bowl one, bowl two, or bowl three?
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I would probably do two.
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Would you point to what you think would be an official size?
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I think it's a lot smaller than I usually have.
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Lots more than I think it is.
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I think it's gonna be number one.
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My work is done here.
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Okay, we're gonna make this easy to understand
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because this can be confusing.
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For instance, if I have 1 of those 20 ounce sodas,
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how many servings is that?
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One? Two? Twenty?
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You're craving a nice, juicy burger.
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How many calories are you getting?
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Add cheese, supersize it, you know the calories are going
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ka-ching, ka-ching.
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But exactly how many are there?
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If you eat 18 grams of fat, which is 28% DV at breakfast,
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how much can you eat at lunch to remain below
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the recommended daily value?
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Have the salad.
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Okay, it's not algebra, but you do need to do a little math
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to make the best food choices you can.
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To give us a hand, we've turned to the experts at CSI
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to help us out, the calorie scene investigators.
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[music]
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Hey, don't tamper with the evidence.
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What do we got so far, Sally?
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Well, I think we're up against the toughest case
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this lab has ever had.
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I've got a serving of vanilla ice cream.
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That's exhibit A in the new caloriemograph our lab just got.
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Oh, yes.
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We're the first to get the multimillion dollar
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caloriemograph.
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Checking calories, huh?
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You know, calories provide a measure of how much energy
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is in a serving of this food. That's right.
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And calories are assessed based on serving size.
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And as a calorie scene investigator,
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I have come to find that appearances can be deceiving.
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Consuming too many calories per day can lead to obesity
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and being overweight.
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Here's what doesn't add up, Derrick.
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I'm getting a calorie reading of 150 calories for 1 serving
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of exhibit A, vanilla ice cream, while an identical serving
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of fruit juice pop is only 60 calories.
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The same serving size of the frozen juice pop has almost
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a third of the calories of exhibit A?
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That's right.
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Then let's call the juice pop exhibit B.
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Good idea.
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Let's check past histories to see if there's a trend.
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Hand over those chips.
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I want to get an analysis of them.
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This isn't gonna be pretty.
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[music]
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Oh, only 170 calories per serving.
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Not so bad.
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But Derrick, do you know the reading I'm getting
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for a serving size?
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Nine to fifteen chips.
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Yeah? No biggie.
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Actually, it's really not very big.
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The point is you've already had about 30 without even thinking.
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How can this be? I didn't even eat the whole bag.
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I've got to contact Lieutenant Vain
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and tell him our new finding.
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[music]
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Thank you, Derrick.
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Let me know when the final results are in.
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Well, Pete, while we were making a case for calories,
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Derrick seems to think that the answer lies in serving size.
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And serving sizes are not always what they appear to be.
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What's going on here?
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Ma'am, this is a calorie scene investigation.
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I'm CSI Lieutenant Vain.
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I'm going to have to inspect your groceries
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before you enter the scene.
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What are you looking for?
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We're looking for calorie content and its elusive
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accomplice, serving size.
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These will have to go back to the lab.
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The lab? Why the lab?
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Don't worry, ma'am.
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With our multimillion dollar caloriemograph,
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we can tell exactly how many calories
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are in a single serving.
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Multimillions?
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Lieutenant Vain, there is no need to go to all that trouble.
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Why don't you enlighten me?
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When I go shopping,
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I just look at the nutrition facts label.
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Just the nutrition facts label, ma'am?
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It tells me everything I need to know about the percent
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daily values of the food that I buy for my family.
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Let me show you.
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Each label actually starts out with serving size
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and calories per serving size.
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So peanut butter, serving size is 2 tablespoons,
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that's 190 calories.
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Hummus is 70 calories for 2 tablespoons.
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Hummus, the Middle Eastern dip made from mashed cooked
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chick peas, blended with lemon juice, tahini, garlic,
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olive oil, and salt.
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It became quite popular in the U.S., but what I didn't know is
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that it was so low calorie.
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But here's the tricky part.
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While 2 tablespoons of peanut butter or hummus might be
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satisfying, they aren't necessarily what I would eat
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in a sitting.
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And they certainly aren't what my growing son would eat.
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He's on the swim team and his idea of a serving can be totally
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different from what's on a label.
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Luckily he swims a lot.
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Ma'am, what about this bag?
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May I?
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Mm, while this bag might seem like one serving
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to my son's untrained eye, there are actually
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two and a half servings here.
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That means instead of 140 calories,
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it's actually 350 calories.
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And that extra 200 calories a day can add up to 20 pounds
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of weight gain over the course of a year.
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What's interesting is that serving sizes are often given
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in familiar measurements like cups or pieces.
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Even so, a package may contain more than one serving.
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For instance, milk is calculated based on an 8-ounce cup serving.
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I guess that is just the way the calorie cookie crumbles.
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[music]
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Serving size, servings per container, calories per serving.
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Starting to get the picture?
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Well, how do you tell just what a single serving is when it's
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something like cereal?
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For instance, which of these bowls is the right size
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for a single serving of cereal?
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As described on most cereal boxes, you're thinking,
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pfft, both of 'em.
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I want a bowl of cereal and they're bowls, right?
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But that's exactly the problem, they're bowls.
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But the nutrition facts label is based on a cup of cereal.
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Not how I eat cereal.
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Now that's a bowl of cereal, but it takes about 2 cups
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to fill this bowl.
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That's two servings you're eating at once.
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Add milk and you've got a lot of calories.
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That's why it's so important to pay attention
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to the nutrition facts label.
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Sure, bowls come in all different sizes,
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but mostly they hold more than a cup.
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And an 8 ounce cup is the serving size listed
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on most cereal food labels based on a typical
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2,000 calorie-a-day diet.
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So even if you eat a healthy, low fat, low sugar,
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high fiber cereal, eating enough of it tips the scales,
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literally.
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Pour yourself a bowl of high protein granola with lots
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of nuts and dried fruit.
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That's more than you need if you're sitting at the computer
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all day, but fine if you're planning a workout
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like running or hiking.
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It's all about balance.
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And there's actually a nutritional rule to help you
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achieve balance in your eating habits.
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Ever heard of the 5-20 rule?
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It sounds just about as complicated as a mathematical
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equation, but let's see if anybody here on the street
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can help us out.
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Excuse me, sir.
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What's the 5-20 rule?
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I don't know what the 5-20 rule is actually.
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I've never heard of it.
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It sounds like a tax code thing.
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The 5-20 rule.
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Exactly.
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Any ideas, Sam?
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Yeah.
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Maybe vitamins?
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Five carbs, twenty grains?
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There--wait, are there five or seven--?
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Let's keep asking the 5-20 rule.
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Is it local or federal?
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Okay, could you tell me--can you tell me what
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the 5-20 rule is?
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I don't know.
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The 5-20 rule? Mm-hmm.
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Is it something about five fruits and vegetables every day?
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Where is everyone?
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I don't know.
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Can you tell me what the 5-20 rule is?
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What is it about?
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It has something to do with nutrition.
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Does anything come to mind?
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The 5-20.