Food Label Reading and Portion Sizes
Food Label Reading and Portion Sizes
Laura FiveashLaura Fiveash
What is on a labelWhat is on a label
Serving size - The amount an average person eats at one helping
Servings per package - How many servings in a package
Serving size - The amount an average person eats at one helping
Servings per package - How many servings in a package
Total Calories and Calories from Fat
Total Calories and Calories from Fat
Total calories - Calories per serving
Calories from fat - How many calories are from fat in each serving
Total calories - Calories per serving
Calories from fat - How many calories are from fat in each serving
Percent daily valuePercent daily value
Percent 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.
Percent 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.
FatFat
Total fat - The grams of fat in one serving size
Saturated fat - Under Total Fat, the amount of saturated fat is listed. Recommended amount less than 8% of total calories
Trans fat - Partially hydrogenated fat. NOT good for you. Anything less than .5 grams can be listed as zero. (Ramen Noddles)
Total fat - The grams of fat in one serving size
Saturated fat - Under Total Fat, the amount of saturated fat is listed. Recommended amount less than 8% of total calories
Trans fat - Partially hydrogenated fat. NOT good for you. Anything less than .5 grams can be listed as zero. (Ramen Noddles)
CholesterolCholesterol
Cholesterol - Made by animals and humans. Essential for life. Too much is unhealthy. Look for partially hydrogenated oils
Cholesterol - Made by animals and humans. Essential for life. Too much is unhealthy. Look for partially hydrogenated oils
SodiumSodium
Sodium - Salt is made of sodium and chloride.
Limit = 1500mg/ dayHIGH in deli meats,
pizza, canned soups, frozen foods, bread
Sodium - Salt is made of sodium and chloride.
Limit = 1500mg/ dayHIGH in deli meats,
pizza, canned soups, frozen foods, bread
PotassiumPotassium
The number of grams of potassium in a serving. Recommend daily intake = 4000-4700 mg
The number of grams of potassium in a serving. Recommend daily intake = 4000-4700 mg
CarbohydrateCarbohydrate
Total carbohydrate - The grams of carbohydrate per serving. Includes starches, complex carbohydrates, fiber, and sugar Dietary 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
High Fructose Corn Syrup
Total carbohydrate - The grams of carbohydrate per serving. Includes starches, complex carbohydrates, fiber, and sugar Dietary 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
High Fructose Corn Syrup
ProteinProtein
The grams of protein per serving
The grams of protein per serving
Vitamins and MineralsVitamins and Minerals
Required:Vitamin AVitamin CIronCalcium
Required:Vitamin AVitamin CIronCalcium
Food IngredientsFood Ingredients
Product ingredients are listed by weight in descending order
http://www.fda.gov/food/foodingredientspackaging/ucm094211.htm
Product ingredients are listed by weight in descending order
http://www.fda.gov/food/foodingredientspackaging/ucm094211.htm
Are more ingredients better = NO
Are more ingredients better = NO
Some foods don’t have labels???
Some foods don’t have labels???
Foods that provide no significant nutrition such as instant coffee (plain, unsweetened) and most spices
Foods made by small companies or individuals
Foods sold directly to the consumer from location where they are prepared
Foods that provide no significant nutrition such as instant coffee (plain, unsweetened) and most spices
Foods made by small companies or individuals
Foods 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 60-75 calories)Fruit Portion Servings (About 60-75 calories)
OrangeStrawberriesRaisinsFruit JuiceAppleBanana - 1/2 = 1 serving
OrangeStrawberriesRaisinsFruit JuiceAppleBanana - 1/2 = 1 serving
Vegetable Portion Servings (About 25-40 calories)
Vegetable Portion Servings (About 25-40 calories)
BroccoliGreen bearsCarrotsGreen Peas
BroccoliGreen bearsCarrotsGreen Peas
Bread/ Starches Servings(About 80 calories)
Bread/ Starches Servings(About 80 calories)
BreadTortillasBaked PotatoCerealSpaghetti NoodlesGraham Crackers
BreadTortillasBaked PotatoCerealSpaghetti NoodlesGraham Crackers
Fats and SweetsFats and Sweets
Yellow Cake = 240 calories Chocolate Chip Cookie =
50 calories Brownie = see label Apple Pie = 300 calories Butter
(1 pat = 36 calories) 1 Tablespoon vs.
1 Teaspoon
Yellow Cake = 240 calories Chocolate Chip Cookie =
50 calories Brownie = see label Apple Pie = 300 calories Butter
(1 pat = 36 calories) 1 Tablespoon vs.
1 Teaspoon
Dairy ServingsDairy Servings
American Cheese - 1 oz = 60 calories (5 grams of protein)
Milk - 8 ounces = 90 calories (9 grams protein)
Yogurt - 8 ounces = 90-150 calories (8 grams protein)
American Cheese - 1 oz = 60 calories (5 grams of protein)
Milk - 8 ounces = 90 calories (9 grams protein)
Yogurt - 8 ounces = 90-150 calories (8 grams protein)
Meat/ Meat alternativesMeat/ Meat alternatives
Black Eyed Peas - 1/2 cup = 100 calories (6 grams protein)
Hamburger - 3 ounces (oz.) = 195 calories (18 grams of protein)
Fried Chicken Breast - 3 oz = 250 calories (15 grams of protein)
Peanut Butter = 1 tbsp=95 calories Shrimp = 25 calories = (5 grams protein)
Black Eyed Peas - 1/2 cup = 100 calories (6 grams protein)
Hamburger - 3 ounces (oz.) = 195 calories (18 grams of protein)
Fried Chicken Breast - 3 oz = 250 calories (15 grams of protein)
Peanut Butter = 1 tbsp=95 calories Shrimp = 25 calories = (5 grams protein)
Post TestPost 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 TestPost Test
2. The more ingredients in a food definitely indicates that it is healthier food. True or False?
2. The more ingredients in a food definitely indicates that it is healthier food. True or False?
Post TestPost 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 TestPost 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 TestPost 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.
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 testPost 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
LunchablesLunchables