Guided Notes – Reading Food Labels
Name:________________________________________________________________________
Date:___________________________________________
1. When reading food labels what is the first amount that you should start with?
______________________________________
2. Sometimes a serving size will be way ________________ than you're used to eating.
3. A deck of cards represents 3 ounces of cooked ________________.
4. What does a tennis ball represent? _________________________________________
5. The number on the food label shows how many calories are in
________________________________ of that food.
6. Percent Daily Value are ___________________________ that show the amounts of
___________________________an average person will get from eating one serving of
that food based on a 2,000 calorie diet.
7. The 5/20 Rule:
If a food has a daily value of:
5% or less = ______________ in that nutrient
_____________________________ = good source of that nutrient
________________ or more = excellent source of that nutrient
8. __________________________________ shows how much fat is in a single serving of
food.
9. Choose foods that have ______________ grams of fat or less for every 100 calories in
a serving.
10. __________________________________________ fats, which are found in vegetable oils,
nuts, and fish, are often called "good fats.”
11. Saturated and trans fats are considered _______________________ because they can
increase a person's risk for developing _________________________________________.
12. Blood cholesterol comes in two major types: __________________(the good kind) and
__________________ (the bad kind).
13. Saturated and trans fats can raise levels of LDL ____________________________in the
blood .
14. What is sodium? ________________________________.
15. Processed, packaged, and canned foods usually have _______________________
sodium than freshly made foods.
16. Too much sodium can increase water retention and
_________________________________ in people who are sensitive to it.
17. ___________________________________________ covers all carbohydrates, including fiber
and sugar.
18. The best sources of carbohydrates are _____________________and
_______________________, along with __________________-grain foods.
19. _____________________________of your daily calorie intake should come from
carbohydrates.
20. When a food contains lots of sugar, the ________________________________ can add
up quickly.
21. Soda, candy, and other foods that are high in added sugar are considered
__________________________________________ because they usually don't offer a lot of
other nutrients.
22. ____________________________________ helps keep your digestive system healthy.
23. Fiber can also help reduce ______________________________________________ levels.
24. What are some foods that are high in fiber?
_______________________________________________________
_______________________________________________________
_______________________________________________________
_______________________________________________________
25. Most of the body — including muscles, skin, and the immune system — is made
up of ____________________________.
26. Name some foods that are high in protein.
_______________________________________________________
_______________________________________________________
_______________________________________________________
_______________________________________________________
27. Choose foods that are high in a variety of ____________________________ and
___________________________________.
28. Some vitamins — like vitamin C — are ________________________________________,
which means that the body can't store them so they need to be consumed daily.
29. __________________________ - Less than 1/2 gram of fat per serving
30. Low-Fat - ___________ grams of fat or less per serving
31. Reduced Fat - 25% less fat than the _______________________________________.
32. Light - ________________________ less fat than the original product
33. Sodium Free - Less than ___________mg of sodium
34. Sugar Free - Less than _____________________ gram of sugar
35. _________________________________ - 5 grams or more of fiber