1. Reading Labels How to determine which snack is best for you

2. The Nutrition Facts Label  Contains product specific information  Based on a 2,000 calorie diet  Helps you to compare one snack to the next

3. Where to Start  First determine serving size and number of servings per package

4. Station #1 Calories  Tells how much energy is in food  Remember that the number of servings you eat determines the number of calories you actually eat!  This energy fuels everything you do, from exercising to doing your homework & talking with friends

5. More on Calories  General Guide to Calories  40 Calories is low  100 Calories is moderate  400 Calories or more is high  Too many calories per day results in gaining weight

6. Nutrients  Limit specific nutrient intake –Saturated fat, cholesterol and sodium  To much of these can put you at risk for certain chronic diseases like heart disease, high blood pressure, cancer

7. Station #2 (Sodium)  Sodium is an essential mineral. It helps transport nutrients into your cells and helps move waste out.  It also helps maintain normal blood pressure and nerve function. However, most Americans consume far too much salt, much of it from processed foods.

8. Station #3 (Protein)  Proteins are nutrients that help build and maintain body cells and tissues  The body uses protein to make enzymes, hormones, and anti-bodies, which help identify and destroy disease-causing organisms.  Main sources of protein are: Fish, chicken, eggs, milk, cheese, beans, nuts, and whole grains

9. Station #4 (Carbohydrates)  Carbohydrates are the starches and sugars present in foods  Carbs are the body’s preferred source of energy  Most nutritionists recommend that 55 to 60% of your daily calories come from complex carbs (or starches) which are found in seeds, nuts, dried peas/beans, & potatoes

10. Station #5 (Sugar)  You can learn to moderate your sugar intake by: learning to identify added sugars by their names on food packages. High-fructose corn syrup, honey that is artificially sweetened, and molasses are types of sugar, as are ingredients ending with –ose (sucrose and maltose)  Choose 100% fruit juices or water instead of regular soda. Choosing fresh fruits or canned fruits packed in water or juice is bes

11. Station #6 (Vitamin D)  Vitamins are compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients  Promotes absorption and use of calcium, essential for normal bone and tooth development  You can find Vitamin D in milk, eggs, salmon, produced in skin exposed to sun’s ultraviolet rays

12. Station #7 (Fiber)  Fiber is an indigestible complex carbohydrate that is found in the tough, stringy parts of vegetables, fruits, and whole grains  Fiber helps move waste through the digestive system and helps prevent intestinal problems such as constipation.  Reduces the risk of heart disease  To stay healthy, eat 20 – 35 grams each day  Bran cereals (frosted mini - wheat, oatmeal, and brown rice are good sources)

13. Station #8 Potassium  Potassium works with sodium to maintain the body's water balance.  Potassium is found in many foods, especially meat, milk, fruits and vegetables.

14. Station #9 Total Fat  Fat is a nutrient. It is crucial for normal body function and without it we could not live. Not only does fat supply us with energy, it also makes it possible for other nutrients to do their jobs. Examples of Fats  Animal fats Butter, lard, cream, fat in (and on) meats.  Vegetable fats Olive oil, peanut oil, flax seed oil, corn oil

15. Station #10 Vitamin C