DO NOW—SEE WHAT YOU KNOW
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1. Which of the following is an example of a food not requiring a
nutrition label?
a. Cheese
b. Potato chips
c. Spices
d. Candy
2. Which nutrient is not required on all nutrition facts labels?
a. Protein
b. Potassium
c. Calcium
d. Carbohydrates
3. True or false?
You can eat as much “low-fat” food as you want, because it’s a good diet
food and will keep you full without too many calories.
4. On the nutrition label the ingredients list is put in this order:
a. Alphabetically
b. Randomly
c. With the better foods for you put first
d. With whichever ingredient that there’s the most of
listed first
ANSWERS
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1. c. Spices
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2. b. Potassium
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3. False
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4. d. With whichever ingredient that there’s the
most of listed first
READING FOOD LABELS
We will analyze strategies using tools (My
Pyramid, My Plate, and Food Facts Label) to plan
healthy nutrition
Food Label Video
WHICH FOOD WOULD YOU PREFER TO HAVE
IF YOU WERE STRANDED ON A DESERTED
ISLAND?
WHY?
A.
Ingredients Sugar, partially hydrogenated vegetable oil (may
contain one of more of the following oils: coconut, cottonseed,
palm kernel, canola or soybean), corn syrup, sodium caseinate (a
milk derivative), natural and artificial flavors, dipotassium
phosphate, mono and diglycerides, salt.
B.
Ingredients Fish, sufficient water for processing, shrimp,
guar gum, steamed bone meal, titanium dioxide, potassium
chloride, salt, iron oxide (vitamins E, A, D3, B-12), thiamin
monooxitrate (vitamin B1), ferrous sulfate, zinc sulfate,
magnesium sulfate, copper sulfate, pyridoxine hydrochloride
(vitamin B-6), natural flavor, niacin, calcium, pantothenate,
riboflavin, supplement (vitamin B-2), cobalt carbonate,
menadione sodium bisulfate complex (source of vitamin K
activity), folic acid, potassium iodide and biotin.
C.
Ingredients Sugar, corn syrup, food starch-modified, apple
juice from concentrate, less than 1.5% citric acid, confectioner's
glaze, artificial and natural flavors, gum acacia, coloring
(includes yellow 5, red 40, yellow 6, blue 1).
WHAT ARE THESE FOODS??
A.
B.
C.
Coffee-Mate Creamer
Fancy Feast Cat Food
Starburst Jelly Beans
READING FOOD LABELS
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Ignore the front of the package hype!
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Every packaged food must include a list of
ingredients.
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Manufacturers can't actually lie on labeling, but they can
stretch the truth when trying to get your attention to buy
their product.
The ingredient in largest quantity is listed first, while the
one in smallest quantity is listed last.
Food labels can't tell you what foods to eat — that's
SERVING SIZE
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Start with the serving size amount.
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All the information on the rest of the label is based
on that amount.
Sometimes a serving size will be way less
than you're used to eating — like only half a
cup of cereal.
 The label will also list how many servings
are in the package.
 Even things that seem like they'd be a
single serving, such as a bottle of juice or
packet of chips, may contain more than one
serving.
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SERVING SIZES
CALORIES
A calorie is a way to measure how much energy
a food provides to your body.
 The number on the food label shows how many
calories are in one serving of that food.
 Calories from fat - Food labels show Calories
from Fat so you can limit the amount of fat you
eat for a healthier diet. No more than 30% of
your daily calories should come from fat. Higher
fat foods should be eaten in smaller portions.
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PERCENT DAILY VALUE
These percentages show the amounts of
nutrients an average person will get from
eating one serving of that food based on a
2,000 calorie diet.
 If a food has a daily value of:
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5% or less = low in that nutrient
 10-19% = good source of that nutrient
 20% or more = excellent source of that nutrient
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FAT
Total fat shows how much fat is in a single
serving of food.
 Too much  Obesity
 Our bodies do need some fat every day.
 Choose foods that have 3 grams of fat or less
for every 100 calories in a serving.
 Some fats are better than others.
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Unsaturated fats, which are found in vegetable oils,
nuts, and fish, are often called "good fats.”
 Saturated and trans fats are considered "bad"
because they can increase a person's risk for
developing heart disease.
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CHOLESTEROL
Cholesterol isn't entirely bad for you — it's
important to production of vitamin D and some
hormones.
 Blood cholesterol comes in two major types: HDL
(the good kind) and LDL (the bad kind).
 Too much LDL cholesterol in a person's blood
increases the risk of heart disease.
 So it's a good idea for even teens to watch how
much cholesterol they eat, along with saturated
and trans fats, which tend to raise levels of LDL
cholesterol in the blood
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SODIUM
Sodium is a component of salt.
 Almost all foods contain sodium.
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it adds flavor and helps preserve food
Processed, packaged, and canned foods
usually have more sodium than freshly
made foods.
 Small amounts of sodium keep proper body
fluid balance.
 Too much sodium can increase water
retention and blood pressure in people who
are sensitive to it.
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TOTAL CARBOHYDRATE
This amount covers all carbohydrates,
including fiber and sugar.
 The best sources of carbohydrates are fruits
and vegetables, along with whole-grain
foods.
 Most of your daily calorie intake should
come from carbohydrates.
 Sugars are found in most foods.
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When a food contains lots of sugar, the calories can
add up quickly.
 Soda, candy, and other foods that are high in added
sugar are considered "empty calories" because they
usually don't offer a lot of other nutrients.
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FIBER
Fiber helps keep your digestive system healthy.
 Fiber can also help reduce cholesterol levels.
 Best of all, fiber has no calories and it can help
you feel full.
 Check the label and pick foods that have at least
3 grams of fiber per serving.
 Can you name some foods that are high in fiber?
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PROTEIN
Most of the body — including muscles, skin, and
the immune system — is made up of protein.
 If the body doesn't get enough fat and
carbohydrates, it can use protein for energy.
 Be sure the foods you eat give you some protein.
 Name some foods that are high in protein.
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VITAMINS & MINERALS
Choose foods that are high in a variety of
vitamins and minerals.
 The FDA requires food manufacturers to include
information about vitamin A, vitamin C, calcium
and iron.
 Sometimes you'll see other important vitamins
and minerals listed on the label, especially if the
product contains significant amounts.
 Some vitamins — like vitamin C — are water
soluble, which means that the body can't store
them so they need to be consumed daily.
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NUTRITIONAL CLAIMS:
Fat-Free - Less than 1/2 gram of fat per serving
 Low-Fat - 3 grams of fat or less per serving
 Reduced Fat - 25% less fat than the original
product
 Light - 50% less fat than the original product
 Low Cholesterol - 20 milligrams or less of
cholesterol and 2 grams or less of saturated fat
per serving
 Sodium Free - Less than 5mg of sodium
 Sugar Free - Less than 1/2 gram of sugar
 High Fiber - 5 grams or more of fiber
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ARE YOU SMARTER THAN A
FOOD LABEL?
FOOD LABELS MAY NOT BE
TELLING THE TRUTH
PRACTICE
We will now practice reading and analyzing food
labels
 You may work in groups of 3-4
 Your group will hand in 1 paper
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Make sure you all put your names on it!!