Reading Labels Objectives Identify Servings on Labels Identify
Reading Labels
Objectives Ø Ø Identify Servings on Labels. Identify Calories on Labels. Identify ingredients in various foods. Identify nutrients on labels and determine if they are a low, medium or high content food. Ø Differentiate between poor and good food choices based on ingredients.
Website Fun http: //www. accessdata. fda. gov/videos/CFSAN/HWM/hwmintro. cf m
Serving Size Ø Serving Size • This is the food’s recommended serving size. It can include a weight measurement (for example: one cup) or a number of pieces of food (12 pretzels). Ø Serving per Container • This is the suggested number of servings. For example, if a food has four servings per container and you eat half of the bag, you would be eating two servings. It is always important to look at these numbers because you may be eating more than you think!
Calories Ø A Calorie represents one unit of energy. Ø Calorie needs vary by age, gender, and activity level. Ø High or Low-Cal Food • 40 Calories=Low • 100 Calories= Moderate • 400 Calories or more= High Ø Calories from fat. • These are calories solely from fat. Choose foods with less than 30% of calories coming from fat.
Know Your Nutrients Ø LIMIT • Fat • Cholesterol • Sodium • Sugar Ø GET ENOUGH • Fiber • Vitamins (Vitamin A & C) • Minerals (Calcium, Iron and Potassium) • Protein & Carbohydrates give us energy. Remember, too many carbs and proteins will be stored as fat.
Percent Daily Values Ø The Percent Daily Values are listed on the top half of the food label and are based on recommendations for a 2, 000 calorie diet, not a 2, 500 calorie diet. Ø This is the percentage of each nutrient recommended to meet the needs of the average person each day and is measured in grams and milligrams depending on the nutrient.
Checking Ingredients Ø Items are listed by weight in descending order of predominance. Spices, artificial coloring and flavors are listed on the ingredient list.
Apply Your Knowledge Ø Complete the worksheet on reading nutrition labels.
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