Food Label Analysis By Cleo Lilai

Recipe 18 tablespoons olive oil 270g walnuts 315g fresh breadcrumbs 36 servings: Italian Flat beans with blue cheese and walnut crumb 18 tablespoons olive oil 270g walnuts 315g fresh breadcrumbs A loaf of bread 1,800g green beans 9 tablespoons lemon juice 900g blue cheese

Legend Bad for your heath Not Bad but not healthy Healthy for you

18 Tablespoons olive oil Amount Total DI% Calories 2634 1845 143% Serving Size 18 tbsp Fat 45.4g 70g 65% Carbohydrates 0g 310g 0% Protein 50g Sodium 2300mg Sugar 0mg 90g

270g walnuts Amount Total DI% Calories 1874 1845 102% Serving Size Fat 12.2g 70g 17% Carbohydrates 8.1g 310g 3% Protein 38.9g 50g 78% Sodium 8mg 2300mg 35% Sugar 7.3g 90g 8%

315g fresh breadcrumbs Amount Total DI% Calories 1137 1845 62% Serving Size 315g Fat 0.3g 70g 43% Carbohydrates 244.4g 310g 79% Protein 22.1g 50g 44% Sodium 315mg 2300mg 14% Sugar 2.8g 90g 3%

A Loaf of bread Amount Total DI% Calories 86 1845 5% Serving size 35g sliced, thick Fat 0.1g 70g 15% Carbohydrates 15.8g 310g Protein 3.2g 50g 6% Sodium 159mg 2300mg 7% Sugar 1.2g 90g 1%

1800g Green beans Amount Total DI% Calories 378 1845 20% Serving size Fat 3.6g 70g 5% Carbohydrates 39.6g 310g 13% Protein 27g 50g 54% Sodium 54mg 2300mg 2% Sugar 30.6g 90g 34%

9 tablespoons lemon juice Amount Total DI% Calories 65 1845 4% Serving size 9 tbsp Fat 0.4g 70g 58% Carbohydrates 9g 310g 3% Protein 1.8g 50g 7% Sodium 5mg 2300mg 22% Sugar 90g 10%

900g blue cheese Amount Total DI% Calories 3555 1845 193% Serving size Fat 329.4g 70g 471% Carbohydrates 9g 310g 3% Protein 148.5g 50g 297% Sodium 11700mg 2300mg 508% Sugar 0.9g 90g 10%

Are the ingredients unhealthy or not? 18 tablespoons olive oil: Olive oil is over the top, it’s so unhealthy. 18 tablespoons is 2634 calories when the average calorie intake should be 1845. 270g walnuts: 270g of walnuts is not as unhealthy as olive oil but it’s still over the average calorie intake, the amount of calories you burn from eating walnuts are 1874. 315g fresh breadcrumbs: 315g of Fresh breadcrumbs aren’t overly healthy there are some components that are very unhealthy and others that are ok. The Carbohydrates in breadcrumbs are unhealthy 244.4. It’s not over the total but its still very unhealthy for breadcrumbs. A loaf of bread: A loaf of bread isn’t unhealthy, by eating a loaf of bread you only gain 86 Calories which is way less then the average intake. 1800g Green beans: Green beans aren’t overly healthy but they aren’t unhealthy at the same time. It only has 3.6g of fat when the total fat intake is 70g. This is very healthy, since you need some fat but not a lot. 9 tablespoons lemon juice: Even though lemon juice might seem healthy since most of it is under the average intake of calories, fat, carbohydrates, protein, sodium and sugar, but because its just 9 tablespoons of olive oil its very unhealthy. 900g blue cheese: The blue cheese is the unhealthiest item in the recipe. The Calories is 3555, this is way past the average intake. It is kind of reasonable since its 900g of blue cheese. But just by eating that you calories are already well above without even eating the other ingredients on the recipe.

Overall Table 36 servings Amount Total DI% Calories 9729 1845 527% Serving Size 36 Fat 391.4g 70g 559% Carbohydrates 325.9 310g 105% Protein 241.5 50g 483% Sodium 12241mg 2300mg 532% Sugar 51.8g 90g 58%

Is the overall recipe unhealthy or not ? (for 36 servings) The results that I have gathered shows that this recipe is very unhealthy. Some of the ingredients that aren't healthy: blue cheese –because its very high in calories, olive oil – because it’s very high in fat , and walnuts – because it’s very high in protein these are the unhealthiest ingredients in this recipe. The healthier ingredients on this recipe is: lemon juice – because it’s very low in in calories, Green beans – because its very low in sodium and a loaf of bread- because it’s also very low in calories . Technically there is no such thing as unhealthy ingredients because every one is different and food that might be unhealthy for me could be very different and healthy for someone else. This is because some people burn of calories quicker, they could eat loads and loads of carbs and still stay quiet healthy, because they burn it off by just sitting down or standing up for just a second . Other people would need to do a lot more exercise to burn of the fat that they just ate.

Overall Table for one serve Amount Total DI% Calories 270.25 1845 15% Serving Size One serve Fat 10.9g 70g 16% Carbohydrates 9.1g 310g 3% Protein 7g 50g 13% Sodium 340mg 2300mg Sugar 1.4g 90g 2%

Is this recipe unhealthy or not? (Per serve) This recipe is healthy per serve, but it depends on what career you have. This recipe would be very healthy for an ALF player because it has a lot of protein that is good to build up their muscles. However if you have a career that just sits in an office all day doing paper work, this recipe wouldn’t be the best for your health because when you eat the calories you won’t be able to burn it off. All food can be unhealthy if you don’t burn of the calories you eat, for every food you eat you should burn the same amount of calories that you gain from eating it. In conclusion this recipe is healthy if you are willing to burn of the calories that you gain from eating it. This recipe could also be unhealthy because different things are healthier for different people, and this recipe might be quiet healthy for one person but completely unhealthy for another.

Alternatives Blue cheese – Instead of eating blue cheese with this recipe you could eat cottage cheese. Low fat cottage cheese has 3 grams of protein and 20 Calories. However Cottage cheese is very high in sodium but not as high as blue cheese. Walnuts – healthier Alternatives for walnuts could be brazil nuts and Almonds mixed together. Brazil nuts are good with heart-boosters such as copper, potassium, zinc and riboflavin. Lemon Juice – If you get sweetened lemon juice, which has sugar in it, a healthier Alternative for that could be fresh lemons squeezed into the dish. Fresh lemon juice that you squeeze is good for your potassium levels, lemons have 80 milligrams of vitamin C.

Reflection Throughout this task we had to look at the food labels on ingredients to a recipe that we chose and analyzed what ingredients are healthy or unhealthy and if the overall recipe is good for your health or not. I didn’t know that 18 tablespoons of olive oil could be so bad for you, this made me think of what other foods I thought were healthy are really unhealthy. One very important fact I found out about unhealthy and healthy food is that there is no such thing, because some food that are healthy for others might be unhealthy for me. The reason behind this is because some people just burn of the calories quicker so they need to eat more of the junk food to gain the weight back on. I found this assessment task very interesting and I enjoyed learning about what foods are good for your health and what foods aren't. The hardest part of this task would have to be sorting out the table by putting the coloured circle next to each component and assessing if its healthy or not. I would love to do this topic again next year and go into more depth and have a look around why people make those decision to eat that food when they know how bad it is for you. This task has made me more aware of what I eat, and I will use this in the future to assess what foods I should eat, to help me stay healthy.