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