Shopping8Mistakes
1
A fter taking a tour of the store and com- paring package claims with the Nutrition Facts Panel, we found 8 common mis- takes that can sidetrack you from a more health- ful diet. Here they are: 1. Did You Check the Serving Size? - Package looks like one serving but is more than one serving. Examples include: candy bars, bottles of tea and soda, snack packages of crackers and cookies. One 20 ounce bottle of tea says 90 calories per serving but since the bottle is 2.5 servings you are taking in 225 calories. 2. Are You Misled By the Title? - Lean, Natur- al, Organic, Energy, Grain - all of these words sound good, but are the Nutrition Facts on tar- get for a food that is low in fat, salt and sug- ar? 3. Beware of Your Assumptions of “Healthy” - Turkey and chicken are not always healthful choices because they can be high in fat and sodium; some yogurt products are comparable to ice cream with their sugar and fat content! 4. “Sort of Healthy” Claims Not Backed Up By The Facts - Whole Grain and Reduced Fat may contain a lot of salt, fat and sugar. 5. Too Many Calories? - Look at the Nutrition Facts label for large items like cakes, pack- ages of cookies and some frozen dinners - how many total calories are you buying? 6. Too Much Sodium? - Check the daily value and try to find items that have 5% or less of the daily value for sodium, especially with canned goods, boxed rice and pasta mixes, frozen dinners and many grain products. . 7. Too Much Sugar? – soda, cereal, more. 4 grams of sugar = 1 teaspoon. A package of ce- real that shows 12 g of sugar means that you are getting 3 teaspoons per serving! 8. Look At Saturated Fat and Trans Fat – Trans-fat free can be high in saturated fat! © http://www.foodandhealth.com Beware of 8 Food Shopping Mistakes Package says: One serving of whole grain for a toaster pastry Nutrition Facts says: Serving Size: 1 pastry (50 g) Servings Per Container: 8 Calories: 200 Calories from Fat: 63 % Daily Value Total Fat 7g 11% Saturated Fat 2g 10% Trans Fat 0g Cholesterol 0mg 0% Sodium 170 mg 7% Total Carbohydrate 34 g 11% Dietary Fiber 3 g 12% Sugars 14 g Protein 3g This breakfast treat contains 200 calories per 1.78 ounce pastry. It is calorie dense and high in fat and sugar for its size. Consider: • For comparison, oatmeal contains just 147 calories and 2 g of fat per cup (8 ounces)! • And one donut contains 190 calories with 11 grams of fat - so this breakfast pastry is simi- lar to having a donut with regards to calories, fat and sugar.
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Nutrition Facts says: Serving Size: 1 pastry (50 g) Servings Per Container: 8 Calories: 200 Calories from Fat: 63 % Daily Value Total Fat 7g 11% Saturated Fat 2g 10% Trans Fat 0g Cholesterol 0mg 0% Sodium 170 mg 7% Total Carbohydrate 34 g 11% Dietary Fiber 3 g 12% Sugars 14 g Protein 3g Package says: One serving of whole grain for a toaster pastry © http://www.foodandhealth.com
Transcript of Shopping8Mistakes
After taking a tour of the store and com-paring package claims with the NutritionFacts Panel, we found 8 common mis-
takes that can sidetrack you from a more health-ful diet. Here they are:
1. Did You Check the Serving Size? - Packagelooks like one serving but is more than oneserving. Examples include: candy bars, bottlesof tea and soda, snack packages of crackersand cookies. One 20 ounce bottle of tea says90 calories per serving but since the bottle is2.5 servings you are taking in 225 calories.
2. Are You Misled By the Title? - Lean, Natur-al, Organic, Energy, Grain - all of these wordssound good, but are the Nutrition Facts on tar-get for a food that is low in fat, salt and sug-ar?
3. Beware of Your Assumptions of “Healthy” -Turkey and chicken are not always healthfulchoices because they can be high in fat andsodium; some yogurt products are comparableto ice cream with their sugar and fat content!
4. “Sort of Healthy” Claims Not Backed UpBy The Facts - Whole Grain and ReducedFat may contain a lot of salt, fat and sugar.
5. Too Many Calories? - Look at the NutritionFacts label for large items like cakes, pack-ages of cookies and some frozen dinners -how many total calories are you buying?
6. Too Much Sodium? - Check the daily valueand try to find items that have 5% or less ofthe daily value for sodium, especially withcanned goods, boxed rice and pasta mixes,frozen dinners and many grain products. .
7. Too Much Sugar? – soda, cereal, more. 4grams of sugar = 1 teaspoon. A package of ce-real that shows 12 g of sugar means that youare getting 3 teaspoons per serving!
8. Look At Saturated Fat and Trans Fat –Trans-fat free can be high in saturated fat!
© http: / /www.foodandhealth.com
Beware of 8 Food Shopping Mistakes
Package says:One serving of whole grain for a toaster pastry
Nutrition Facts says:Serving Size: 1 pastry (50 g)Servings Per Container: 8Calories: 200 Calories from Fat: 63
% Daily ValueTotal Fat 7g 11%
Saturated Fat 2g 10% Trans Fat 0g
Cholesterol 0mg 0%Sodium 170 mg 7%Total Carbohydrate 34 g 11%
Dietary Fiber 3 g 12%Sugars 14 g
Protein 3g
This breakfast treat contains 200 calories per1.78 ounce pastry. It is calorie dense and high infat and sugar for its size. Consider: • For comparison, oatmeal contains just 147
calories and 2 g of fat per cup (8 ounces)!• And one donut contains 190 calories with 11
grams of fat - so this breakfast pastry is simi-lar to having a donut with regards to calories,fat and sugar.
