FOOD LABELS IS THE PROCESSED FOOD YOU ARE

FOOD LABELS IS THE PROCESSED FOOD YOU ARE EATING A HEALTHY CHOICE?

OUR “CHEAT SHEETS” TO GOOD EATS: FOOD LABELS � PROVIDE NUTRITION FACTS � INGREDIENTS � INFORMATION THAT MAY BE INCLUDED SUCH AS COUNTRY, ORGANIC, OR HEALTH CLAIMS � FOOD AND DRUG ADMINISTRATION (FDA) & DEPARTMENT OF AGRICULTURE (USDA) ARE AGENCIES IN CHARGE OF FOOD LABELS � FOOD LABELS CAN PROVIDE LIFESAVING INFORMATION

LOOKING AT A FOOD LABEL � LOOK AT WHOLE LABEL, DON’T FOCUS JUST ON ONE PART � TIPS TO GET BIG PICTURE:

1) SERVING SIZE � INFORMATION AMOUNT ON LABEL IS BASED ON THIS

2)CALORIES � WAY TO MEASURE HOW MUCH ENERGY A FOOD PROVIDES TO THE BODY

3) PERCENT DAILY VALUE � SHOW AMOUNTS OF NUTRIENTS AN AVERAGE PERSON WILL GET FROM ONE SERVING OF THAT FOOD

PERCENT DAILY VALUE CONT. � AVG. PERSON: 2000 CALORIES/DAY � 5 -10 -20 RULE FOR VITAMIN AND SOME MINERAL SOURCES 5% OR LESS—LOW 10% - 19%--GOOD 20% OR MORE--EXCELLENT

4) FATS � TOTAL FAT � KEEP TO LESS THAN 3 GRAMS OF TOTAL FAT FOR EVERY 100 CALORIES IN SERVING

TYPES OF FATS � NOT ALL FATS ARE THE SAME UNSATURATED FATS-- “GOOD FATS” FOUND IN VEGETABLE OILS, NUTS, AND FISH SATURATED AND TRANS FATS– “BAD” THESE FATS RAISE YOUR CHOLESTEROL LEVELS. SOLID AT ROOM TEMPERATURE—PICTURE THEM CLOGGING YOUR ARTERIES SATURATED: < 10% TRANS: < 1%

5) CHOLESTEROL � LIVER PRODUCES WHAT WE NEED � Less than 300 mg/day

6) SODIUM � ADDS FLAVOR AND HELPS PRESERVE FOODS � TOO MUCH CAN INCREASE WATER RETENTION AND BLOOD PRESSURE � KEEP TO LESS THAN 300 MG PER SERVING (2400 mg/day)

7) POTASSIUM � ELECTROLYTE � CRUCIAL FOR HEART FUNCTION & MUSCLE CONTRACTIONS � 3500 mg/day

8) TOTAL CARBOHYDRATES � COVERS ALL CARBS, INCLUDING FIBER & SUGAR MAIN SOURCE OF ENERGY � BE CAREFUL OF “EMPTY CALORIES” FROM SODA AND SNACK FOODS

9) FIBER � HAS NO CALORIES HELPS YOU FEEL FULL, AIDS IN DIGESTION � PICK FOODS WITH AT LEAST 3 GRAMS PER SERVING

10) PROTEIN � CAN BE USED BY BODY FOR ENERGY � BUILDING BLOCKS OF ALL CELLS � NEEDED AMOUNTS OF PROTEIN CAN RANGE FROM 40 – 55 GRAMS/DAY

11) VITAMINS AND MINERALS � LISTS: VITAMIN A, VITAMIN C, CALCIUM, AND IRON � MORE MAY BE LISTED IF THE FOOD OFFERS A SIGNIFICANT AMOUNT � FOLLOW YOUR 5 -10 -20 RULE

INGREDIENTS � LISTED IN DESCENDING ORDER BY AMOUNTS IN PRODUCT � CAN BE DECEIVING—ESPECIALLY WITH SUGARS, MAY HAVE MANY SUGARS ALL LISTED SEPARATELY, LOOK FOR WORDS ENDING IN “OSE” TO SPOT SUGARS

ANALYZING A FOOD LABEL

� WHAT IN THIS FOOD MAKES IT HEALTHY? EXCELLENT SOURCE OF CALCIUM, CARBS, POTASSIUM, PROTEIN

� WHAT IN THIS FOOD MAKES IT UNHEALTHY? � HIGH FAT, HIGH SODIUM, NO FIBER, LOW VITAMINS & IRON

SHOULD YOU EAT THIS FOOD? EXPLAIN WITH THREE HEALTH-RELATED REASONS. �I 1) 2) 3) WOULD LIMIT CONSUMPTION OF THIS FOOD. THE PRODUCT CONTAINS NO FIBER WHICH IS NEEDED BY THE BODY TO HELP WITH DIGESTION. THE PRODUCT IS HIGH IN SODIUM WHICH CAN RESULT IN WATER RETENTION OR INCREASED BLOOD PRESSURE. PRODUCT IS HIGH IN FAT WHICH COULD CONTRIBUTE TO WEIGHT GAIN OR HEART DISEASE.