Food Label Reading and Portion Sizes Laura Fiveash

What is on a label RServing size - The amount an average person eats at one helping RServings per package - How many servings in a package RServing size - The amount an average person eats at one helping RServings per package - How many servings in a package

Total Calories and Calories from Fat RTotal calories - Calories per serving RCalories from fat - How many calories are from fat in each serving RTotal calories - Calories per serving RCalories from fat - How many calories are from fat in each serving

Percent daily value RPercent daily value - The percentage of the total recommended daily amount of each nutrient, in each serving, based on a 2,000 calorie per day diet.

Fat RTotal fat - The grams of fat in one serving size RSaturated fat - Under Total Fat, the amount of saturated fat is listed. Recommended amount less than 8% of total calories RTrans fat - Partially hydrogenated fat. NOT good for you. Anything less than.5 grams can be listed as zero. (Ramen Noddles) RTotal fat - The grams of fat in one serving size RSaturated fat - Under Total Fat, the amount of saturated fat is listed. Recommended amount less than 8% of total calories RTrans fat - Partially hydrogenated fat. NOT good for you. Anything less than.5 grams can be listed as zero. (Ramen Noddles)

Cholesterol RCholesterol - Made by animals and humans. Essential for life. Too much is unhealthy. Look for partially hydrogenated oils

Sodium RSodium - Salt is made of sodium and chloride. RLimit = 1500mg/ day RHIGH in deli meats, pizza, canned soups, frozen foods, bread RSodium - Salt is made of sodium and chloride. RLimit = 1500mg/ day RHIGH in deli meats, pizza, canned soups, frozen foods, bread

Potassium RThe number of grams of potassium in a serving. Recommend daily intake = mg

Carbohydrate RTotal carbohydrate - The grams of carbohydrate per serving. Includes starches, complex carbohydrates, fiber, and sugar RDietary fiber - The grams of fiber in a serving. (Age + 5 = Grams/ day)  Sugar- The number of grams of added sweeteners, such as: sugar, corn syrup, honey, brown sugar in a serving RHigh Fructose Corn Syrup RTotal carbohydrate - The grams of carbohydrate per serving. Includes starches, complex carbohydrates, fiber, and sugar RDietary fiber - The grams of fiber in a serving. (Age + 5 = Grams/ day)  Sugar- The number of grams of added sweeteners, such as: sugar, corn syrup, honey, brown sugar in a serving RHigh Fructose Corn Syrup

Protein RThe grams of protein per serving

Vitamins and Minerals RRequired: RVitamin A RVitamin C RIron RCalcium RRequired: RVitamin A RVitamin C RIron RCalcium

Food Ingredients RProduct ingredients are listed by weight in descending order Rhttp:// ov/food/foodingre dientspackaging/u cm htmhttp:// ov/food/foodingre dientspackaging/u cm htm RProduct ingredients are listed by weight in descending order Rhttp:// ov/food/foodingre dientspackaging/u cm htmhttp:// ov/food/foodingre dientspackaging/u cm htm

Are more ingredients better = NO

Some foods don’t have labels??? RFoods that provide no significant nutrition such as instant coffee (plain, unsweetened) and most spices RFoods made by small companies or individuals RFoods sold directly to the consumer from location where they are prepared RFoods that provide no significant nutrition such as instant coffee (plain, unsweetened) and most spices RFoods made by small companies or individuals RFoods sold directly to the consumer from location where they are prepared

Frosted Flakes vs. Raisin Bran

2% milk vs. skim milk

LABEL CLAIM DEFINITION(per serving size) Fat-free* or sugar-free Less than 0.5 gram of fat or sugar Low fat 3 gram of fat or less Reduced fat or sugar At least 25% less fat or sugar Cholesterol free Less than 2 milligrams cholesterol and 2 grams or less of saturated fat Reduced cholesterol At least 25% less cholesterol and 2 grams or less of saturated fat Calorie free Less than 5 calories Low calorie 40 calories or less Light or lite 1/3 fewer calories or 50% less fat;

Fruit Portion Servings (About calories) ROrange RStrawberries RRaisins RFruit Juice RApple RBanana - 1/2 = 1 serving ROrange RStrawberries RRaisins RFruit Juice RApple RBanana - 1/2 = 1 serving

Vegetable Portion Servings (About calories) RBroccoli RGreen bears RCarrots RGreen Peas RBroccoli RGreen bears RCarrots RGreen Peas

Bread/ Starches Servings (About 80 calories) RBread RTortillas RBaked Potato RCereal RSpaghetti Noodles RGraham Crackers RBread RTortillas RBaked Potato RCereal RSpaghetti Noodles RGraham Crackers

Fats and Sweets RYellow Cake = 240 calories RChocolate Chip Cookie = 50 calories RBrownie = see label RApple Pie = 300 calories RButter (1 pat = 36 calories) R1 Tablespoon vs. 1 Teaspoon RYellow Cake = 240 calories RChocolate Chip Cookie = 50 calories RBrownie = see label RApple Pie = 300 calories RButter (1 pat = 36 calories) R1 Tablespoon vs. 1 Teaspoon

Dairy Servings RAmerican Cheese - 1 oz = 60 calories (5 grams of protein) RMilk - 8 ounces = 90 calories (9 grams protein) RYogurt - 8 ounces = calories (8 grams protein) RAmerican Cheese - 1 oz = 60 calories (5 grams of protein) RMilk - 8 ounces = 90 calories (9 grams protein) RYogurt - 8 ounces = calories (8 grams protein)

Meat/ Meat alternatives RBlack Eyed Peas - 1/2 cup = 100 calories (6 grams protein) RHamburger - 3 ounces (oz.) = 195 calories (18 grams of protein) RFried Chicken Breast - 3 oz = 250 calories (15 grams of protein) RPeanut Butter = 1 tbsp=95 calories RShrimp = 25 calories = (5 grams protein) RBlack Eyed Peas - 1/2 cup = 100 calories (6 grams protein) RHamburger - 3 ounces (oz.) = 195 calories (18 grams of protein) RFried Chicken Breast - 3 oz = 250 calories (15 grams of protein) RPeanut Butter = 1 tbsp=95 calories RShrimp = 25 calories = (5 grams protein)

Post Test 1.Nutrition food labels are a) a pretty picture b) a silly name c) a box of information on food that tells the nutritional contents of the food d) none of the above 1.Nutrition food labels are a) a pretty picture b) a silly name c) a box of information on food that tells the nutritional contents of the food d) none of the above

Post Test 2. The more ingredients in a food definitely indicates that it is healthier food. True or False?

Post Test 3. Which of the following is an example of a food not requiring a nutrition label? a)Cheese b) Potato chips and pretzels c) Spices d) Flour 3. Which of the following is an example of a food not requiring a nutrition label? a)Cheese b) Potato chips and pretzels c) Spices d) Flour

Post Test 4. What is another name for sodium? a) Salt b) Calcium c) Magnesium d) Gold 4. What is another name for sodium? a) Salt b) Calcium c) Magnesium d) Gold

Post Test 5. True or false? You can eat as much low-fat food as you want, because it’s a good diet food and will keep you full without too many calories.

Post test 6. The ingredients list is put in this order a) Alphabetically b) Randomly c) With the better foods for you put first d) With whichever ingredient that there is the most of listed first 6. The ingredients list is put in this order a) Alphabetically b) Randomly c) With the better foods for you put first d) With whichever ingredient that there is the most of listed first

Lunchables