1. FOOD LABELS

2. Food Labels Food labels appear on almost every food item. Food labels appear on almost every food item. Every food label will show total calories, food energy from fat, total fat, saturated fat, cholesterol, sodium, total carbohydrate, sugar, protein, and dietary fiber. Every food label will show total calories, food energy from fat, total fat, saturated fat, cholesterol, sodium, total carbohydrate, sugar, protein, and dietary fiber. The only foods that do not need to carry nutrition labels are: The only foods that do not need to carry nutrition labels are: plain coffee, tea, and spices. plain coffee, tea, and spices.

3. Serving Size The first thing that you want to look at when reading a nutrition label is the serving size. The first thing that you want to look at when reading a nutrition label is the serving size. Serving sizes on the label may differ from what many of us believe a serving size should be. Serving sizes on the label may differ from what many of us believe a serving size should be. Ex. Ice cream is ½ cup per serving. Ex. Ice cream is ½ cup per serving.

4. Serving Size The FDA has established specific serving sizes on some foods The FDA has established specific serving sizes on some foods beverage serving size is 8 fluid ounces beverage serving size is 8 fluid ounces ice cream serving size is ½ Cup ice cream serving size is ½ Cup Some food serving sizes are not regulated. Some food serving sizes are not regulated. This is why it’s so important to read the serving size first. This is why it’s so important to read the serving size first. It is easy to assume that some food packages only hold one serving. It is easy to assume that some food packages only hold one serving. Those little bags of potato chips are and example. Those little bags of potato chips are and example. Some of those bags actually contain 2½ servings. Some of those bags actually contain 2½ servings. If you just look at calories and see 150 calories, you would think that the entire bag contains 150 calories, when in fact it may contain 375 calories. If you just look at calories and see 150 calories, you would think that the entire bag contains 150 calories, when in fact it may contain 375 calories.

5. Nutrition Information Labels present nutrition information in two ways: Labels present nutrition information in two ways: quantities (such as grams) quantities (such as grams) percentages of daily values. percentages of daily values.

6. Nutrition Information - Fats The amount of fat that every person should consume in a day is not a set amount. The amount of fat that every person should consume in a day is not a set amount. Recommendations are based on a percentage of calories. Recommendations are based on a percentage of calories. The “% daily value” column provides a ballpark figure of how individual foods contribute to the overall diet. The “% daily value” column provides a ballpark figure of how individual foods contribute to the overall diet. You can see that every food label bases the % daily value on a 2,000- and a 2,500-calorie diet. You can see that every food label bases the % daily value on a 2,000- and a 2,500-calorie diet. Your needs may differ based on your age, sex, physical activity, etc. Your needs may differ based on your age, sex, physical activity, etc. These figures still provide a way for you to compare different food items. These figures still provide a way for you to compare different food items. An example is if one type of food contains 25% of the daily value for fat and another provides 30%, it’s probably wiser to choose the one containing 25%. An example is if one type of food contains 25% of the daily value for fat and another provides 30%, it’s probably wiser to choose the one containing 25%.

7. Sugar Free + Nonfat Food Labels You still need to watch portion sizes when choosing foods that are described as “nonfat” or “sugar free.” You still need to watch portion sizes when choosing foods that are described as “nonfat” or “sugar free.” Many low-fat foods are still high in calories. Many low-fat foods are still high in calories. manufacturers add even more sugar to food in an attempt to make up for the lost taste from fat removal. manufacturers add even more sugar to food in an attempt to make up for the lost taste from fat removal. Sugar-free foods still contain calories from other carbohydrates, fat, and protein. Sugar-free foods still contain calories from other carbohydrates, fat, and protein.

8. Vitamins & Minerals Some vitamins and minerals appear on every food label. Some vitamins and minerals appear on every food label. They are vitamin A, vitamin C, calcium, and iron. They are vitamin A, vitamin C, calcium, and iron. Manufacturers may choose to include other vitamins or minerals on the label, but it is not required. Manufacturers may choose to include other vitamins or minerals on the label, but it is not required.

9. Ingredients Ingredients listed on the label are in descending order of predominance by weight. Ingredients listed on the label are in descending order of predominance by weight. This means it goes from most to least according to weight. This means it goes from most to least according to weight. If a canned fruit label reads “sugar, fruit, water,” the item actually contains more sugar than fruit by weight. If a canned fruit label reads “sugar, fruit, water,” the item actually contains more sugar than fruit by weight. Fruit is heavy Fruit is heavy just imagine how much sugar is in this food. just imagine how much sugar is in this food.

10. Food Labels Perfect foods do not exist. Perfect foods do not exist. Every food you eat has pluses and minuses. Every food you eat has pluses and minuses. Look at the entire label to see if the food is a good source of vitamins and minerals. Look at the entire label to see if the food is a good source of vitamins and minerals. Don’t forget to look at the serving size first! Don’t forget to look at the serving size first!

11. Questions Which of the following is an example of a food not requiring a nutrition label? Which of the following is an example of a food not requiring a nutrition label? a. Cheese a. Cheese b. Potato chips and pretzels b. Potato chips and pretzels c. Spices c. Spices d. Flour d. Flour

12. Questions Which nutrient is not required on all nutrition facts labels? Which nutrient is not required on all nutrition facts labels? a. Vitamin A a. Vitamin A b. Potassium b. Potassium c. Calcium c. Calcium d. Iron d. Iron

13. Questions 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. 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.

14. Questions The ingredients list is put in this order: a. Alphabetically a. Alphabetically b. Randomly b. Randomly c. With the better foods for you put first c. With the better foods for you put first d. With whichever ingredient that there’s the most of listed first d. With whichever ingredient that there’s the most of listed first

15. Answers 1. c. Spices 1. c. Spices 2. b. Potassium 2. b. Potassium 3. False 3. False 4. d. With whichever ingredient that there’s the most of listed first 4. d. With whichever ingredient that there’s the most of listed first