2. Goals and Objectives By the end of this presentation you will be able to:  Distinguish between high and low nutrient foods  Identify whole grain foods  Identify foods that contain gluten  Identify foods that contain Trans fat

3. What is a Nutrition Label? Panel of information required on most packaged foods Exception: spices, fresh produce, items from the meat counter, deli items such as deli meats and cheese and prepared salads

4. What’s on a Nutrition Label? Serving size  All the values on the label are based on eating this amount of the product

5. What’s on a Nutrition Label? Calories  The amount of calories we eat plays a role in determining whether we gain, lose, or maintain our body weight 2,000 is used as the standard for labeling

6. What’s on a Nutrition Label? Total Fat  Saturated fat  ≤ 22 g/day  Trans Fat  < 2g/day  Monounsaturated Fat  Polyunsaturated Fat Saturated Fat and Trans Fat can increase risk of heart disease

7. HDL (good) Cholesterol LDL (bad) Cholesterol Total Cholesterol Sources Saturated Fatunclear ↑↑ Animal meat, butter, fried food, tropical oils (coconut and palm) Monounsaturated Fat ↑↓↓ Vegetable oils Polyunsaturated Fat ↓↓↓ Vegetable oils, walnuts, flaxseed, fatty fish Trans Fats ↓↑↑ Stick margarine, baked goods, fried foods, microwave popcorn

10. What’s on a Nutrition Label? Cholesterol  Found in animal products or food made with animal products  Cholesterol in food can increase cholesterol levels in our blood  Consume <300 mg/day

11. What’s on a Nutrition Label? Sodium  Highest in processed foods  1,500-2,300 mg/day Dietary Fiber  Important for heart health and GI health  Foods with ≥ 5 grams are “high fiber”

12. What’s on a Nutrition Label? Sugar  No % Daily Value because there is no recommendation  Mayo Clinic suggests no more than 25 g/day for women or 36 g/day for men Protein  Needs based on body weight

13. What’s on a Nutrition Label? Vitamins and Minerals  Vitamin A  Vitamin C  Calcium  Iron 5% or less is low  Aim low in saturated and Trans fats, cholesterol, and sodium 20% or more is high  Aim high in vitamins, minerals, and fiber

14. What’s on a Nutrition Label? Ingredients List  Ingredients listed in descending order Check for:  “Partially hydrogenated”  “Whole grain” or “whole wheat” as the first ingredient  Sugar Can’t eat gluten  Look for “wheat,” “rye,” and “barley”

15. Which of these products is considered “high fiber” or a “good source” of fiber? Test Your Label Reading Knowledge

16. Which of these products is whole grain? Test Your Label Reading Knowledge

17. Which of these products is gluten-free? Test Your Label Reading Knowledge

18. Which of these products is high in sodium? Test Your Label Reading Knowledge

19. Which of these products contains Trans Fat? Test Your Label Reading Knowledge

20. Which of these products is higher in sugar? Test Your Label Reading Knowledge

21. Questions, Comments, Concerns? Thank You!