1. Reading food labels Why is it important?

2. Need to know what nutrients are in the food and is healthy or a filler. Examples low sodium, low fat, sugar verses complex carbs, etc. Need to know what nutrients are in the food and is healthy or a filler. Examples low sodium, low fat, sugar verses complex carbs, etc. Are there any allergens. Are there any allergens. Is it more food for your bucks. (2 servings verses 4 servings) Is it more food for your bucks. (2 servings verses 4 servings)

3. Food Requirements 2000 Calorie Diet 2000 Calorie Diet  Total fat 65g Sat. fat 20g Sat. fat 20g  Total Carbs 300g  Total Protein 46 W 56 M 56 M  Total Sodium 2400mg  Total Fiber 25g 2500 Calorie Diet  Total fat 80g Sat. fat 25g  Total Carbs 375g  Total Protein 46 W 56 M  Total Sodium 2400mg  Total Fiber 30g

4. So how do we read it? First check the serving size and servings per container. First check the serving size and servings per container. Second look at the calories of the product so you get the appropriate amount. Second look at the calories of the product so you get the appropriate amount. http://www.merriam- webster.com/medical/calorie http://www.merriam- webster.com/medical/calorie Next check the ingredients. What ever is listed first is in it the most. Next check the ingredients. What ever is listed first is in it the most. Check your sugar and complex carbs. Fiber the more the better. If it contains 3 grams or more it is a good source of fiber. Finally check vitamins and minerals to see if it contains enough that are worth it. Remember FDA requires Calcium and Iron along with Vitamins A and C be listed on all foods.

5. How do we read a label? http://static.squidoo.com/resize/squidoo_images/-1/draft_lens2398458module13663956photo_1233068758img_tips_food_label.gif

6. Fortified verses Enriched Fortified means a food has had something added to it that isn’t normally in it. Fortified means a food has had something added to it that isn’t normally in it. Enriched means a food during the processing phase looses some of its nutrients. So they are added back in the end. Enriched means a food during the processing phase looses some of its nutrients. So they are added back in the end. http://www.blogcdn.com/www.thatsfit.com/media/2007/12/orange_juice_c hris_gallery.jpg http://www.blogcdn.com/www.thatsfit.com/media/2007/12/orange_juice_c hris_gallery.jpghttp://www.pennmac.com/images/3229

7. Food Additives Food additives are anything that add color, flavor, texture, and preserve freshness. Food additives are anything that add color, flavor, texture, and preserve freshness. Basically anything artificial. Basically anything artificial. FYI there is a big push to ban some additives that can cause issues with hyperactivity, asthma, skin conditions, etc. FYI there is a big push to ban some additives that can cause issues with hyperactivity, asthma, skin conditions, etc. They also add empty calories: http://www.choosemyplate.gov/weight- management-calories/calories/empty-calories.html They also add empty calories: http://www.choosemyplate.gov/weight- management-calories/calories/empty-calories.html http://www.choosemyplate.gov/weight- management-calories/calories/empty-calories.html http://www.choosemyplate.gov/weight- management-calories/calories/empty-calories.html http://www.telegraph.co.uk/telegraph/multimedia/archive/00644/news-graphics- 2007-_644703a.jpg

8. The Dietary Guidelines for Americans, 2010, released on January 31, 2011, emphasize three major goals for Americans: Balance calories with physical activity to manage weight Balance calories with physical activity to manage weight Consume more of certain foods and nutrients such as fruits, vegetables, whole grains, fat-free and low-fat dairy products, and seafood Consume more of certain foods and nutrients such as fruits, vegetables, whole grains, fat-free and low-fat dairy products, and seafood Consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol, added sugars, and refined grains Consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol, added sugars, and refined grains The Dietary Guidelines for Americans, 2010 include 23 key recommendations for the general population and 6 additional key recommendations for specific population groups, such as pregnant women. The recommendations are intended to help people choose an overall healthy diet.

9. What can eating healthy help prevent? Diabetes I & II Diabetes I & II Cancer Cancer Cardiovascular disease Cardiovascular disease High blood pressure High blood pressure Excess weight gain Excess weight gain High cholesterol High cholesterol Osteoporosis Osteoporosis Acid reflux Acid reflux General illness General illness

10. So why don’t people eat healthy? Cost???? Cost???? Uneducated Uneducated Convenience Convenience Time Time Culture Culture Socioeconomic status Socioeconomic status Availability Availability

11. Web sites to help you understand. http://kidshealth.org/ kid/stay_healthy/food /labels.html http://kidshealth.org/ kid/stay_healthy/food /labels.html http://kidshealth.org/ kid/stay_healthy/food /labels.html http://kidshealth.org/ kid/stay_healthy/food /labels.html Very easy to understand http://www.nhlbi.nih. gov/chd/Tipsheets/re adthelabel.htm http://www.nhlbi.nih. gov/chd/Tipsheets/re adthelabel.htm http://www.nhlbi.nih. gov/chd/Tipsheets/re adthelabel.htm http://www.nhlbi.nih. gov/chd/Tipsheets/re adthelabel.htm Has activities http://www.mayoclini c.com/health/nutrition -facts/NU00293 http://www.mayoclini c.com/health/nutrition -facts/NU00293 Great to walk you through a food label http://www.cfsan.fda. gov/~dms/foodlab.ht ml http://www.cfsan.fda. gov/~dms/foodlab.ht ml Great job at explaining and giving examples.

12. Answer the questions 1. List the name of the product. 2. List the net wt of the product. 3. List the address or email of the manufacturer 4. List the serving size. 5. List the servings per container.. 6. Is this product a good source of fiber? 7. List the amount of: Vitamins A&C and minerals Iron and Calcium. 8. What ingredient is in this product the most? How do you know? 9. Does this product contain any food additives? List them 10. Is this product fortified? How do you know? 11. Does this product contain any enriched ingredients? List them. 12. Find and list the expiration date if it has one. 13. How much sodium is in this product? 14. Does this food have any allergens? 15. Over all is this a good source of nutrients?

13. Choosemyplate.gov The food guide plate was designed to help people make better food choices for a healthy diet. It was revamped recently to adapt to changing times and to make it easier to follow. Let us check it out! Answer the questions as we go. http://www.choosemyplate.gov/

14. So what are the key points Easier to locate information. Easier to locate information. Easier to learn what is a serving for a food group and how much you should have for your age. Easier to learn what is a serving for a food group and how much you should have for your age. Can help you set up a meal plan. Can help you set up a meal plan. Gives other great information and resources to help improve your eating habits and exercise. Gives other great information and resources to help improve your eating habits and exercise.

15. Portion Control http://www.bing.com/videos/search?q=porti on+control+video+sharp&mid=403DA44802 86B70CCA79403DA4480286B70CCA79&view =detail&FORM=VIRE1 http://www.bing.com/videos/search?q=porti on+control+video+sharp&mid=403DA44802 86B70CCA79403DA4480286B70CCA79&view =detail&FORM=VIRE1 http://www.bing.com/videos/search?q=porti on+control+video+sharp&mid=403DA44802 86B70CCA79403DA4480286B70CCA79&view =detail&FORM=VIRE1 http://www.bing.com/videos/search?q=porti on+control+video+sharp&mid=403DA44802 86B70CCA79403DA4480286B70CCA79&view =detail&FORM=VIRE1 Recap: Half the plate is vegetables (two fists) The other half is divided again so that half is starch (one fist) and half is protein (four fingers, the palm of the hand, or a deck of cards. Do you do this?

16. Diet Journal and choosemyplate.gov Activity 1. For each day count and record how much you consumed of the main groups and was it enough for your age and gender. 2. Total the number of calories you consumed calories you consumed each day. each day. http://www.choosemyplate. gov/ http://www.choosemyplate. gov/ 3. If you had fast food you must look it up and record the fat, calories, and if you got the daily requirements for the other groups too. 4. After recording your information, do you need to change your eating habits? What do you need to change, be specific by giving examples.