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Published bySamson Robertson Modified over 9 years ago
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Food, Fun, and Good Nutrition Level 4
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Daily Values In addition to showing you the serving size, amount of calories, and primary ingredient(s), the nutrition facts panel on a food product will show you how a particular food fits into your daily meal plan. This is called the “daily value” and is shown in percentages.
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Look at the nutrition facts panel to the left The daily values for fat, cholesterol, sodium, fiber, and vitamins are all listed. This particular food product includes 18% of the total fat you should eat in one day 10% of the cholesterol you should eat in one day 20% of the sodium you should eat in one day 0% of the fiber you should eat in one day,
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High or Low? But what do these percentages actually mean? Is 18% of the total fat you should eat in one day high or low? Is 20% of the calcium you should eat in one day high or low? In general, 5% or less is LOW. You should aim for low percentages in fats, cholesterol, and sodium. 20% or more is HIGH. You should aim for high percentages in vitamins, minerals and fiber.
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Fats, Cholesterol, and Sodium: AIM LOW When you aim for 5% or less in fats, cholesterol, and sodium, look for daily values or less than 5% of each of these ingredients on the label: Total fat Trans fat Saturated fat Cholesterol Sodium The daily values for total fat and sodium in this food is not less than 5%. Aim lower!
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Vitamins, Minerals, and Fiber: AIM HIGH When you aim for 20% or more in vitamins, minerals, and fiber, look for daily values of 20% or more of these ingredients on the label: Dietary Fiber Vitamin A Vitamin C Calcium Iron This food product contains 20% of the daily value for calcium—that’s good! But it only has 2% of the daily value for Vitamin C, and only 4% of Vitamin A and Iron. Aim higher!
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Look at the daily values for these mini-ice cream sammies. They contain 6% of your daily value of total fat, but only 2% or your daily value for Vitamin A and 0% of your daily values for fiber and Vitamin C. Overall, the ice cream sammies are higher in fat, but lower in vitamins, minerals, and fiber.
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Let’s Practice! For the following food products, look at the nutrition facts panel and determine if it is LOW (5% or less of your daily value) in fats, cholesterol, and sodium The correct answer will follow each picture.
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The correct answer is: This item is NOT LOW in total fats, cholesterol, or sodium. This item contains 20% of your daily value for total fat, 17% of your daily value for cholesterol, and 9% of your daily value for sodium.
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The correct answer is: This item is LOW in total fats, cholesterol, or sodium. This item contains 1% of your daily value for total fat, 0% of your daily value for cholesterol, and 0% of your daily value for sodium.
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Let’s Practice! For the following food products, look at the nutrition facts panel and determine if it is HIGH (20% or more of your daily value) in vitamins, minerals, and fiber. The correct answer will follow each picture.
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The correct answer is: This item is NOT HIGH in vitamins, minerals, and fiber This item contains 10% of your daily value for dietary fiber, 0% of your daily value for Vitamins A and C, and 2% of your daily value for iron.
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The correct answer is: This item is HIGH in minerals This item contains 29% of your daily value for calcium.
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You’re ready for the LEVEL 4 CHALLENGE!
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