Label Reading & Portion Sizes

Reading a Label

What’s on the label? Serving size Calories Total fat Sodium 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 Nutrient Value Total fat 65 grams Saturated fat Cholesterol 300 mg Sodium 2,300 mg Potassium 3,500 mg Carbohydrate 300 grams Fiber 25 grams Protein 50 grams Vitamin A 5,000 IU Vitamin C 60 mg Calcium 1,000 mg Nutrient Value Iron 18 mg Vitamin D 400 IU Vitamin E 30 IU Vitamin K 80 micrograms Based on 2,000 calories / day

Smart Shopping Fruits / Veggies Whole grains 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: Leanest lamb and veal: Poultry: 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! Fish has polyunsaturated fats 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 Low fat granola bars 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 =