Label Reading & Portion Sizes

Reading a Label

What’s on the label?  Serving size  Calories  Calories from fat  Total fat  Saturated fat  Cholesterol  Sodium  Total carbohydrates  Sugar  fiber  Protein  Percent daily values  Recommended daily values  Ingredients

Practice

Peanut butter

Butter vs margarine

Recommended values NutrientValue Total fat65 grams Saturated fat20 grams Cholesterol300 mg Sodium2,300 mg Potassium3,500 mg Carbohydrate300 grams Fiber25 grams Protein50 grams Vitamin A5,000 IU Vitamin C60 mg Calcium1,000 mg NutrientValue Iron18 mg Vitamin D400 IU Vitamin E30 IU Vitamin K80 micrograms Based on 2,000 calories / day

Smart Shopping Fruits / Veggies ◦ In season = cheaper ◦ Come in convenient packages now ◦ Check label on frozen or canned for:  Added salt and added sugar Whole grains ◦ Try to get at least 2 grams of fiber per slice for breads ◦ Check added sugar and salt in cereals

Shopping for protein  USDA grades meats according to fat content and texture  Prime = highest fat (most tender & juicy)  Choice = moderately fatty  Select = leanest  Lean meats provide High quality protein Iron B vitamins

Protein  Leanest choice for beef:  Top round, tenderloin, sirloin, ground beef (extra lean), round tip.  Leanest lamb and veal:  Leg of lamb, lamb roast, veal roast, veal cutlut  Poultry:  One of the leanest proteins (without the skin)  Leanest choices: Skinless chicken breast, white meat turkey breast, ground chicken or turkey, duck and pheasant

Fish Almost anything is healthy! ◦ Fresh fish has no fishy smell. Fish has polyunsaturated fats ◦ Heart-healthy! Leanest choices: ◦ Cod, flounder, sea bass, halibut, red snapper, shellfish, perch, tuna, mollusks

Low-fat snack items Plain air-popped popcorn ◦ Light or reduced-fat microwave popcorn Low fat granola bars Oat bran pretzels and baked chips Animal crackers, graham crackers Raisins, dried fruit (with no added sugar) Soy crisps

To add flavor Low-fat options (check for added salt) ◦ Ketsup, mustard, lemon juice, low-sugar fruit spreads, Worcestershire sauce, soy sauce, cocktail sauce, teriyaki sauce, chutney, balsamic vinegar, salsa, barbecue sauce.

What exactly is a serving size? A serving of fruits and veggies – ◦ Raw = size of a fist. ◦ ½ cup of cooked veggies – rounded handful.

Serving sizes A serving of meat = a deck of cards. ¼ dried fruit or nuts =

½ cup of ice cream – One teaspoon of peanut butter =