HOW TO READ THE NUTRITION LABEL Morgan Ruggiero

HOW TO READ THE NUTRITION LABEL Morgan Ruggiero, BS Nutrition, UNCG Master’s Candidate, Dietetic Intern

CHANGES TO THE FOOD LABEL Source: U. S. Food & Drug Administration, Changes to the Nutrition Facts Label http: //www. fda. gov/Food/Guidance. Regulation/Guidance. Documents. Regulatory. Information/Labeling. Nutrition/ucm 385663. htm

SODIUM Important in fluid balance, muscle function, nerve function Recommended: 2300 mg/day

WAY’S TO LIMIT SODIUM Use the Nutrition Facts label to compare foods and drinks Try lower sodium versions of foods Flavor foods with less salt when cooking or at the table Eat adequate amounts of potassium

FATS Required for various body processes and help’s us absorb certain vitamins

THE GOOD: UNSATURATED FATS Monounsaturated fats: olive oil, peanut oil, canola oil, avocados, and most nuts, as well as high-oleic safflower and sunflower oils

UNSATURATED FATS Polyunsaturated fat: ESSENTIAL fats Omega-3 fatty acid: salmon, mackerel, sardines, flaxseeds, walnuts, canola oil, and unhydrogenated soybean oil Omega-6 fatty acid: safflower, soybean, sunflower, walnut, and corn oils

THE NOT SO GOOD: SATURATED FATS Saturated Fats: are solid at room temperature and are found in fatty meats and higher fat dairy products Less than 10% of total fats to be saturated

THE UGLY: TRANS FAT Trans Fat: may be found in snacks, already prepared foods, baked goods, and some margarines “partially/hydrogenated oil”

WAY’S TO LIMIT FAT INTAKE • Choose low-fat and fat-free milk and dairy products • Include more plant-based oils in place of solid fats • Vegetable oil, olive oil, canola oil • Limit sweet desserts and packaged snacks • Increase your fiber intake!

NUTRITION LABEL ACTIVITY Please break into small groups of about 6 individuals ( 10 groups) You will have 15 minutes to complete questions pertaining to a food label May want to use your phone for a calculator Use your cheat sheet! At the end of 15 minutes, we will review the answers. The group with the most correct answers will be awarded a prize!