1. Food Label Analysis
By Cleo Lilai

2. Recipe 18 tablespoons olive oil 270g walnuts 315g fresh breadcrumbs
36 servings: Italian Flat beans with blue cheese and walnut crumb
18 tablespoons olive oil
270g walnuts
315g fresh breadcrumbs
A loaf of bread
1,800g green beans
9 tablespoons lemon juice
900g blue cheese

3. Legend
Bad for your heath
Not Bad but not healthy
Healthy for you

4. 18 Tablespoons olive oil Amount Total DI% Calories 2634 1845 143%
Serving Size
18 tbsp
Fat
45.4g
70g
65%
Carbohydrates 0g
310g 0%
Protein
50g
Sodium
2300mg
Sugar
0mg
90g

5. 270g walnuts Amount Total DI% Calories 1874 1845 102% Serving Size
Fat
12.2g
70g
17%
Carbohydrates
8.1g
310g 3%
Protein
38.9g
50g
78%
Sodium
8mg
2300mg
35%
Sugar
7.3g
90g 8%

6. 315g fresh breadcrumbs Amount Total DI% Calories 1137 1845 62%
Serving Size
315g
Fat
0.3g
70g
43%
Carbohydrates
244.4g
310g
79%
Protein
22.1g
50g
44%
Sodium
315mg
2300mg
14%
Sugar
2.8g
90g 3%

7. A Loaf of bread Amount Total DI% Calories 86 1845 5% Serving size
35g sliced, thick
Fat
0.1g
70g
15%
Carbohydrates
15.8g
310g
Protein
3.2g
50g 6%
Sodium
159mg
2300mg 7%
Sugar
1.2g
90g 1%

8. 1800g Green beans Amount Total DI% Calories 378 1845 20% Serving size
Fat
3.6g
70g 5%
Carbohydrates
39.6g
310g
13%
Protein
27g
50g
54%
Sodium
54mg
2300mg 2%
Sugar
30.6g
90g
34%

9. 9 tablespoons lemon juice
Amount
Total
DI%
Calories 65
1845 4%
Serving size
9 tbsp
Fat
0.4g
70g
58%
Carbohydrates 9g
310g 3%
Protein
1.8g
50g 7%
Sodium
5mg
2300mg
22%
Sugar
90g
10%

10. 900g blue cheese Amount Total DI% Calories 3555 1845 193% Serving size
Fat
329.4g
70g
471%
Carbohydrates 9g
310g 3%
Protein
148.5g
50g
297%
Sodium
11700mg
2300mg
508%
Sugar
0.9g
90g
10%

11. Are the ingredients unhealthy or not?
18 tablespoons olive oil: Olive oil is over the top, it’s so unhealthy. 18 tablespoons is 2634 calories when the average calorie intake should be g walnuts: 270g of walnuts is not as unhealthy as olive oil but it’s still over the average calorie intake, the amount of calories you burn from eating walnuts are g fresh breadcrumbs: 315g of Fresh breadcrumbs aren’t overly healthy there are some components that are very unhealthy and others that are ok. The Carbohydrates in breadcrumbs are unhealthy It’s not over the total but its still very unhealthy for breadcrumbs. A loaf of bread: A loaf of bread isn’t unhealthy, by eating a loaf of bread you only gain 86 Calories which is way less then the average intake. 1800g Green beans: Green beans aren’t overly healthy but they aren’t unhealthy at the same time. It only has 3.6g of fat when the total fat intake is 70g. This is very healthy, since you need some fat but not a lot. 9 tablespoons lemon juice: Even though lemon juice might seem healthy since most of it is under the average intake of calories, fat, carbohydrates, protein, sodium and sugar, but because its just 9 tablespoons of olive oil its very unhealthy. 900g blue cheese: The blue cheese is the unhealthiest item in the recipe. The Calories is 3555, this is way past the average intake. It is kind of reasonable since its 900g of blue cheese. But just by eating that you calories are already well above without even eating the other ingredients on the recipe.

12. Overall Table 36 servings
Amount
Total
DI%
Calories
9729
1845
527%
Serving Size 36
Fat
391.4g
70g
559%
Carbohydrates
325.9
310g
105%
Protein
241.5
50g
483%
Sodium
12241mg
2300mg
532%
Sugar
51.8g
90g
58%

13. Is the overall recipe unhealthy or not ? (for 36 servings)
The results that I have gathered shows that this recipe is very unhealthy. Some of the ingredients that aren't healthy: blue cheese –because its very high in calories, olive oil – because it’s very high in fat , and walnuts – because it’s very high in protein these are the unhealthiest ingredients in this recipe. The healthier ingredients on this recipe is: lemon juice – because it’s very low in in calories, Green beans – because its very low in sodium and a loaf of bread- because it’s also very low in calories . Technically there is no such thing as unhealthy ingredients because every one is different and food that might be unhealthy for me could be very different and healthy for someone else. This is because some people burn of calories quicker, they could eat loads and loads of carbs and still stay quiet healthy, because they burn it off by just sitting down or standing up for just a second . Other people would need to do a lot more exercise to burn of the fat that they just ate.

14. Overall Table for one serve
Amount
Total
DI%
Calories
270.25
1845
15%
Serving Size
One serve
Fat
10.9g
70g
16%
Carbohydrates
9.1g
310g 3%
Protein 7g
50g
13%
Sodium
340mg
2300mg
Sugar
1.4g
90g 2%

15. Is this recipe unhealthy or not? (Per serve)
This recipe is healthy per serve, but it depends on what career you have. This recipe would be very healthy for an ALF player because it has a lot of protein that is good to build up their muscles. However if you have a career that just sits in an office all day doing paper work, this recipe wouldn’t be the best for your health because when you eat the calories you won’t be able to burn it off. All food can be unhealthy if you don’t burn of the calories you eat, for every food you eat you should burn the same amount of calories that you gain from eating it. In conclusion this recipe is healthy if you are willing to burn of the calories that you gain from eating it. This recipe could also be unhealthy because different things are healthier for different people, and this recipe might be quiet healthy for one person but completely unhealthy for another.

16. Alternatives
Blue cheese – Instead of eating blue cheese with this recipe you could eat cottage cheese. Low fat cottage cheese has 3 grams of protein and 20 Calories. However Cottage cheese is very high in sodium but not as high as blue cheese. Walnuts – healthier Alternatives for walnuts could be brazil nuts and Almonds mixed together. Brazil nuts are good with heart-boosters such as copper, potassium, zinc and riboflavin. Lemon Juice – If you get sweetened lemon juice, which has sugar in it, a healthier Alternative for that could be fresh lemons squeezed into the dish. Fresh lemon juice that you squeeze is good for your potassium levels, lemons have 80 milligrams of vitamin C.

17. Reflection
Throughout this task we had to look at the food labels on ingredients to a recipe that we chose and analyzed what ingredients are healthy or unhealthy and if the overall recipe is good for your health or not. I didn’t know that 18 tablespoons of olive oil could be so bad for you, this made me think of what other foods I thought were healthy are really unhealthy. One very important fact I found out about unhealthy and healthy food is that there is no such thing, because some food that are healthy for others might be unhealthy for me. The reason behind this is because some people just burn of the calories quicker so they need to eat more of the junk food to gain the weight back on. I found this assessment task very interesting and I enjoyed learning about what foods are good for your health and what foods aren't. The hardest part of this task would have to be sorting out the table by putting the coloured circle next to each component and assessing if its healthy or not. I would love to do this topic again next year and go into more depth and have a look around why people make those decision to eat that food when they know how bad it is for you. This task has made me more aware of what I eat, and I will use this in the future to assess what foods I should eat, to help me stay healthy.