Reading nutrition labels and calculating calories

Name That food Pretend you are on a deserted island. You come across 3 items and are allowed to only choose 1 food item. The only thing you know about them are their ingredients. Which would you choose? 1) Sugar, partially hydrogenated vegetable oil (may contain one or more of the following oils: coconut, cotton seed, palm kernal, canola or soybean), corn syrup, sodium caseinate (a milk derivative), natural and artificial flavors, dipotassium phosphate, mono and diglycerides, salt. 2) 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, niacin, calcium, pantothenate, riboflavin, supplement (vitamin B2) cobalt carbonate, menodione sodium bisulfate complex (source of vitamin K activity), folic acid, potassium iodide and biotin. 3) 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 food labels telling you?

What are food labels telling you? Serving size: ½ cups Serving Per Container: 4 Cals per serving: 250 Cals per container: 1000 Total Fat Per Serving: 14g Total Fat Per Container: 56g Carbs Per Serving: 26g Total Carbs Per Container: 104g Protein Per Serving: 4g Total Protein Per Container: 16g

What are food labels telling you? Serving Size: 5 Crackers Serving Per Container: 28 Calories Per Serving: 80 Calories Per Container: 2240 Total Fat Per Serving: 4.5g Total Fat Per Container: 126g Carbs Per Serving: 9g Total Carbs Per Container: 252g Protein Per Serving: 1g Total Protein Per Container: 28g

How can you tell what is healthy or unhealthy? Saturated Fat vs Unsaturated Carbs: 12g or less per serving is healthier Fiber: 3g or higher per serving is healthy Protein: 3g or higher per serving is healthy Sugars: 3g or less per serving Calories from fat… If less than half of the calories come from fat it’s healthy! Healthy: I Unhealthy: IIII

How can you tell what is healthy or unhealthy? Saturated Fat vs Unsaturated Fat Carbs: 12g or less per serving is healthier Fiber: 3g or higher per serving is healthy Protein: 3g or higher per serving is healthy Sugar: 3g or less per serving Calories from fat… If less than half of the calories come from fat it’s healthy! Healthy: IIII Unhealthy: I