1. Label Reading & Portion Sizes

2. Reading a Label

3. 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

4. Practice

5. Peanut butter

6. Butter vs margarine

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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

13. 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.

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

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

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