Correlating Fats, Cholesterol, and Sodium to Smile Food Health Ratings

Correlating Fats, Cholesterol, and Sodium to Smile Food Health Ratings

We at SFINE focus on the key three nutrition components in food: fiber, total or added sugars, and protein. For many good reasons, you may need to be looking closely at other nutrition values, including fats, cholesterol, and sodium, as well as calories. Reasons could stem from special medical conditions, personal goals, or personal tastes and preferences. To help you use the Smile Food System primarily and still have a quick sense of the other values that concern you, we have studied different foods to see how the levels of fats, cholesterol, and sodium map with the seven Smile Food System health ratings: full smile, fiber grin, protein grin, fiber frown, protein frown, flat face, and frown.

Here we give a quick summary of this mapping by health rating (smile type). We use two systems in the app, and some foods change smile type depending on the system. We start with Added Sugars, System I, followed by a list of any of the foods that change ratings when using Total Sugars, System II. There are 8 food examples that change rating: (1) Dark Chocolate Mocha Almond Kind Bar, (2) Cooking Matters Homemade Guacamole, (3) Maruchan Ramen Noodle Soup Chicken Flavor (4) Jicama, (5) Trader Joe’s Buttermilk Pancakes (6) Zoi Greek Yogurt Plain, (7) Jif Creamy Peanut Butter and (8) Saffron Road Lamb Saag with Basmati Rice Frozen Dinner.

Before looking at the details below, we can offer a few important take-away points from the correlations. These are some general observations that can be seen in the mapping data.

One, no single health rating of the seven smile types is associated with worrisome levels of fats, cholesterol, or sodium. Typical daily percentages of those nutrition values are below 25% of the recommended daily value in all smile types. Cholesterol tends to be very minimal in nearly all food items, and sodium is usually below 20% of the recommended daily value. These food components are somewhat inflated, if at all, in prepared and frozen foods, such as Saffron Road Lamb Saag, DiGiorno Pizza, and Lean Cuisine Ravioli, but the nutritional benefits of these full meals outweigh the potential problems from cholesterol and sodium.

Two, the only two smile types that present somewhat elevated levels of total fats are associated with protein-rich foods: protein grins and protein frowns. This means that when consuming food items that are protein dense, one is also often consuming some measure of fats. Proteins and fats are correlated. This is not usually a problem, as both protein and fat are necessary in a balanced diet. Indeed, some fats are vital to your body’s metabolism, disease prevention, and overall health. For more information on fats, you can read our detailed article. You can make a note that if you are eating protein-dense foods, you may be reaching your recommended maximum daily ration of fat, so you do not need to seek other sources of fat.

Three, protein-rich foods often have slightly high levels of sodium, such as 22%, 30%, and 35% of the recommended daily value. Thus, you should keep in mind that you may be reaching your daily maximum for sodium as you consume protein-dense foods.

Four, foods predominantly high in fiber that are rated as either fiber grins or fiber frowns are not common. Typically, foods high in fiber are also high in protein, so they are full smile foods. Nonetheless, eating a fiber grin food is not likely to introduce high quantities of fats, cholesterol, and sodium because the aforementioned trends are pervasive across most foods. When eating a fiber frown food, however, you should be aware that the sugar level is higher than that of protein, so you might make sure to add protein in future meals that day and limit sugar. Again, the concern with fats, cholesterol, and sodium is likely minimal, but you can monitor those food components on an item-specific basis.

Five, for reasons not fully understood, our sample of flat face foods all show zero cholesterol. This may be more coincidence than science, but it is noteworthy for people who are watching their cholesterol levels.

Six, and lastly, smile and half-smile foods boast healthful levels of fiber, protein, or both, but they may also have sugar levels that deserve attention. With these foods, the sugar is lower than or equal to the other two key nutrients, but that does not mean the sugar is insignificant. Some foods, such as Kashi cereals and Kind bars, are strong in fiber and protein, but they also include sugars that might be important to track for your personal situation. Overall, these foods taste good, with the help of the sugar, and they deliver fiber and protein, so eating them may be a compromise worth making.

System I: Using Added Sugars

Full Smile Food Samples

1. Orville Redenbacher’s Natural Microwave Popcorn, Simply Salted

Total Fats: 11 grams 14% daily value (saturated fat 5 grams 25% daily value, trans fat 0 grams, polyunsaturated fat 1 gram, monounsaturated fat 3.5 grams)

Cholesterol: 0 gram

Sodium: 440 mg 19% daily value

Fiber, Added Sugars, Protein: 3-0-2

Fiber, Total Sugars, Protein: 3-0-2

2. Kashi Go Original Cereal

Total Fats: 2 grams 2% daily value (saturated fat 0 grams, trans fat 0 grams, polyunsaturated fat 1 gram, monounsaturated fat 0 grams)

Cholesterol: 0 gram

Sodium: 140 mg 6% daily value

Fiber, Added Sugars, Protein: 12-7-11

Fiber, Total Sugars, Protein: 12-8-11

3. Annie Chun’s Organic Seaweed Snacks

Total Fats: 2 grams 2% daily value (saturated fat 0 grams, trans fat 0 grams, polyunsaturated fat 1 gram, monounsaturated fat 0 grams)

Cholesterol: 0 gram

Sodium: 45 mg 2% daily value

Fiber, Added Sugars, Protein: 1-0-1

Fiber, Total Sugars, Protein: 1-0-1

4. Delba Three Grain Bread

Total Fats: 2 grams 2% daily value (saturated fat 0 grams, trans fat 0 grams, polyunsaturated fat 0 grams, monounsaturated fat 0 grams)

Cholesterol: 0 gram

Sodium: 340 mg 14% daily value 

Fiber, Added Sugars, Protein: 1-0-1

Fiber, Total Sugars, Protein: 1-0-1 

5. Dark Chocolate Mocha Almond Kind Bar*

Total Fats: 15 grams 23% daily value (saturated fat 3.5 grams, trans fat 0 grams, polyunsaturated fat 3 gram, monounsaturated fat 8 grams)

Cholesterol: 0 gram

Sodium: 15 mg 1% daily value

Fiber, Added Sugars, Protein: 7-4-5

Fiber, Total Sugars, Protein: 7-5-5 (this is a fiber grin when using total sugars)

6. Cooking Matters Homemade Guacamole*

Total Fats: 7 grams 9% daily value (saturated fat 1 gram, trans fat 0 gram)

Cholesterol: 0 gram

Sodium: 75 mg 3% daily value

Fiber, Added Sugars, Protein: 4-0-1

Fiber, Total Sugars, Protein: 4-1-1 (this is a fiber grin when using total sugars) 

7. Maruchan Ramen Noodle Soup Chicken Flavor*

Total Fats: 7 grams 11% daily value (saturated fat 3.5 grams, trans fat 0 gram)

Cholesterol: 0 gram

Sodium: 830 mg 35% daily value

Fiber, Added Sugars, Protein: 1-0-4

Fiber, Total Sugars, Protein: 1-1-4 (this is a protein grin when using total sugars)

8. Stacy’s Multigrain Pita Chips

Total Fats: 5 grams 6% daily value (saturated fat 0 grams, trans fat 0 grams, polyunsaturated fat 0.5 grams, monounsaturated fat 3.5 grams)

Cholesterol: 0 mg

Sodium: 270 mg 12% daily value

Fiber, Added Sugars, Protein: 1-0-3

Fiber, Total Sugars, Protein: 1-0-3 

9. Jicama*

Total Fats: 0.6 grams 0% daily value (saturated fat 0.1 grams)

Cholesterol: 0 mg

Sodium: 26 mg 1% daily value

Fiber, Added Sugars, Protein: 6-0-1

Fiber, Total Sugars, Protein: 6-2-1 (this is a fiber frown when using total sugars)

10. Saffron Road Lamb Saag with Basmati Rice Frozen Dinner*

Total Fats: 13 grams 17% daily value (saturated fat 5 grams, trans fat .5 grams)

Cholesterol: 45 mg 15% daily value

Sodium: 690 mg 30% daily value

Fiber, Added Sugars, Protein: 2-0-18

Fiber, Total Sugars, Protein: 2-3-18 (This is a protein frown when using total sugars)

Fiber Grin Food Samples

1. General Mills Wheat Chex Cereal

Total Fats: 1 gram 1% daily value (saturated fat 0 grams, trans fat 0 grams, polyunsaturated fat 0.5 gram, monounsaturated fat 0 grams)

Cholesterol: 0 gram

Sodium: 340 mg 15% daily value

Fiber, Added Sugars, Protein: 8-6-6

Fiber, Total Sugars, Protein: 8-6-6

Protein Grin Food Samples

1. Sargento Natural Mozzarella String Cheese

Total Fats: 6 grams 7% daily value (saturated fat 3 grams, trans fat 0 grams)

Cholesterol: 15 mg 5% daily value

Sodium: 190 mg 8% daily value

Fiber, Total Sugars, Protein: 0-0-7

Fiber, Total Sugars, Protein: 0-0-7

2. Trader Joe’s Buttermilk Pancakes (as prepared)*

Total Fats: 4 grams 5% daily value (saturated fat 1 grams, trans fat 0 gram)

Cholesterol: 50 mg 17% daily value

Sodium: 510 mg 22% daily value

Fiber, Added Sugars, Protein: 1-1-7

Fiber, Total Sugars, Protein: 1-3-7 (this is a protein frown when using total sugars)

3. Zoi Greek Yogurt Nonfat Plain*

Total Fats: 0 grams

Cholesterol: 5 mg 2% daily value

Sodium: 125 mg 5% daily value

Fiber, Added Sugars, Protein: 0-0-11

Fiber, Total Sugars, Protein 0-10-11 (this is a protein frown when using total sugars)

4. Jif Creamy Peanut Butter*

Total Fats: 16 grams 21% daily value (saturated fat 3.5 grams, trans fat 0 grams)

Cholesterol: 0 mg

Sodium: 140 mg 6% daily value

Fiber, Added Sugars, Protein: 2-2-7

Fiber, Total Sugars, Protein: 2-3-7 (this is a protein frown when using total sugars)

Fiber Frown Food Samples

Protein Frown Food Samples

1. DiGiorno Rising Crust Four Cheese Pizza

Total Fats: 10 grams 13% daily value (saturated fat 5 grams, trans fat 0 grams)

Cholesterol: 25 mg 8% daily value

Sodium: 700 mg 30% daily value

Fiber, Added Sugar, Protein: 1-3-16

Fiber, Total Sugar, Protein: 1-6-16

2. Lean Cuisine Frozen Simple Favorites Cheese Ravioli

Total fats: 6 grams 8% daily value (saturated fat 3.5 grams, trans fat 0 grams, polyunsaturated fat 1 gram, monounsaturated fat 1.5 grams)

Cholesterol: 30 mg 10% daily value

Sodium: 620 mg 27% daily value

Fiber, Added Sugar, Protein: 2-3-10

Fiber, Total Sugar, Protein: 2-8-10

3. Justin’s Honey Almond Butter

Total fats: 16 grams 21% daily value (saturated fat 3 grams)

Cholesterol: 0 mg

Sodium: 100 mg 4% daily value

Fiber, Added Sugar, Protein: 3-4-6

Fiber, Total Sugar, Protein: 3-4-6

Flat Face Food Samples

1. Dave’s Killer Bread 21 Whole Grains and Seeds

Total Fats: 1.5 grams 2% daily value (saturated fat 0 grams, trans fat 0 grams, polyunsaturated fat 1 gram, monounsaturated 0 grams)

Cholesterol: 0 mg

Sodium: 170 mg 8% daily value

Fiber, Added Sugars, Protein: 5-5-5

Fiber, Total Sugars, Protein: 5-5-5

2. Sun Chips Original

Total Fats: 6 grams 8% daily value (saturated fat 0 .5 grams, trans fat 0 grams)

Cholesterol: 0 mg

Sodium: 110 mg 5% daily value

Fiber, Added Sugars, Protein: 2-2-2

Fiber, Total Sugars, Protein: 2-2-2

3. Gatorade Zero Glacial Freeze 20 oz bottle

Total Fats: 0 grams

Cholesterol: 0 mg

Sodium: 270 mg 12% daily value

Fiber, Added Sugars, Protein: 0-0-0

Fiber, Total Sugars, Protein: 0-0-0

4. PowerAde Sports Drink Zero Sugar

Total Fats: 0 grams 0% daily value

Cholesterol: 0 mg

Sodium: 150 mg 6% daily value

Fiber, Added Sugars, Protein: 0-0-0

Fiber, Total Sugars, Protein: 0-0-0

5. Ken’s Simply Vinaigrette Greek Salad Dressing

Total Fats: 13 grams 17% daily value

Cholesterol: 0 mg

Sodium: 300 mg 13% daily value

Fiber, Added Sugars, Protein: 0-0-0

Fiber, Total Sugars, Protein: 0-0-0

Frown Food Samples

1. Nature Valley Crunchy Granola Bars Oats & Honey

Total Fats: 7 grams 9% daily value (saturated fat 1 grams, trans fat 0 grams)

Cholesterol: 0 mg

Sodium: 140 mg 6% daily value

Fiber, Added Sugars, Protein: 2-11-3

Fiber, Total Sugars, Protein: 2-11-3

2. Trader Joe’s Dark Chocolate Mint Creams

Total Fats: 5 grams 8% daily value (saturated fat 4 grams, trans fat 0 grams)

Cholesterol: 0 mg

Sodium: 0 mg

Fiber, Added Sugars, Protein: 1-28-0

Fiber, Total Sugars, Protein: 1-28-0

3. Honey Maid Graham Crackers

Total Fats: 3 grams 4% daily value (saturated fat 0 grams, trans fat 0 grams)

Cholesterol: 0 mg

Sodium: 160 mg 7% daily value

Fiber, Added Sugars, Protein: 1-8-2

Fiber, Total Sugars, Protein: 1-8-2

System II: Using Total Sugars

Eight foods change categories, as follows:

Fiber Grin

1. Dark Chocolate Mocha Almond Kind Bar*

Total Fats: 15 grams 23% daily value (saturated fat 3.5 grams, trans fat 0 grams, polyunsaturated fat 3 gram, monounsaturated fat 8 grams)

Cholesterol: 0 gram

Sodium: 15 mg 1% daily value

Fiber, Added Sugars, Protein: 7-4-5 (this is a smile when using added sugars)

Fiber, Total Sugars, Protein: 7-5-5

2. Cooking Matters Homemade Guacamole*

Total Fats: 7 grams 9% daily value (saturated fat 1 gram, trans fat 0 gram)

Cholesterol: 0 grams

Sodium: 75 mg 3% daily value

Fiber, Added Sugars, Protein: 4-0-1 (this is a smile when using added sugars)

Fiber, Total Sugars, Protein: 4-1-1 

Protein Grin 

1. Maruchan Ramen Noodle Soup Chicken Flavor*

Total Fats: 7 grams 11% daily value (saturated fat 3.5 grams, trans fat 0 gram)

Cholesterol: 0 grams

Sodium: 830 mg 35% daily value

Fiber, Added Sugars, Protein: 1-0-4 (this is a smile when using added sugars)

Fiber, Total Sugars, Protein: 1-1-4

Fiber Frown 

1. Jicama*

Total Fats: 0.6 grams 0% daily value (saturated fat 0.1 grams)

Cholesterol: 0 mg

Sodium: 26 mg 1% daily value

Fiber, Added Sugars, Protein: 6-0-1 (this is a smile when using added sugars)

Fiber, Total Sugars, Protein: 6-2-1

Protein Frown

1. Saffron Road Lamb Saag with Basmati Rice Frozen Dinner*

Total Fats: 13 grams 17% daily value (saturated fat 5 grams, trans fat .5 grams)

Cholesterol: 45 mg 15%

Sodium: 690 mg 30% daily value

Fiber, Added Sugars, Protein: 2-0-18 (this is a smile when using added sugars)

Fiber, Total Sugars, Protein: 2-3-18

2. Trader Joe’s Buttermilk Pancakes (as prepared)*

Total Fats: 4 grams 5% daily value (saturated fat 1 grams, trans fat 0 gram)

Cholesterol: 50 mg 17% daily value

Sodium: 510 mg 22% daily value

Fiber, Added Sugars, Protein: 1-1-7 (this is a protein grin when using added sugars)

Fiber, Total Sugars, Protein: 1-3-7

3. Zoi Greek Yogurt Nonfat Plain*

Total Fats: 0 grams

Cholesterol: 5 mg 2% daily value

Sodium: 125 mg 5% daily value

Fiber, Added Sugars, Protein: 0-0-11 (this is a protein grin when using added sugars)

Fiber, Total Sugars, Protein 0-10-11

4. Jif Creamy Peanut Butter*

Total Fats: 16 grams 21% daily value (saturated fat 3.5 grams, trans fat 0 grams)

Cholesterol: 0 mg

Sodium: 140 mg 6% daily value

Fiber, Added Sugars, Protein: 2-2-7 (this is a protein grin when using added sugars)

Fiber, Total Sugars, Protein: 2-3-7