1. Navigating the Nutrition Facts Label

2. What’s in a Label?  Understanding labels can help you:  Avoid or limit unhealthy choices  Meet recommended intakes for important nutrients What do you look for?

5. Start at the Top Serving size can often be deceiving Chips Soda Measure out portions when possible Serving Sizes

7. Calories Calories = amount of energy we get from a food Calories not used for energy stored as fat Needs vary based on: Gender Height/Weight Age Activity Level Average calorie needs – 2,000 calories/day

8. Nutrients to Limit Look for products with lower/lowest amounts of saturated fat and cholesterol Try to choose products with 0 grams trans fat when possible

9. Get more of these Get enough fiber, vitamins and minerals daily

10. Percent Daily Values

11. Based on 2,000 calorie diet Shows the amount that one serving contributes to daily recommended value 5 and 20 rule: 5 and 20 rule 5% is a low amount Look for this with fat, cholesterol, sodium 20% is high Look for this for fiber, vitamins and minerals Part 2

12. Calorie Needs Note that cholesterol and sodium amounts do not change

13. Ingredients  Listed in order, with the most by weight listed first  If sugar is the first ingredient, it may not be a healthy choice  Sugar, corn sweetener, fructose, dextrose, high fructose corn syrup, maltose, honey, etc.  The more you can understand, the better it probably is!

14. Any questions?