1. THE NUTRITION LABEL THE NUTRITION LABEL E asy Ways to Use the Label For Healthy Eating For more information, please contact: Food and Drug Administration Center for Food Safety and Applied Nutrition Office of Nutritional Products, Labeling, and Dietary Supplements

2. THE NUTRITION LABEL I’m delighted to talk to you about one of my favorite subjects Food Label Education Today, I’d like to discuss the food label and ways to educate consumers on how to use it.

3. THE NUTRITION LABEL One the most important messages I’d like to leave with you is that effective consumer label education requires active, not passive learning. Active Learning- a process whereby students engage in activities, such as reading, writing, discussion, or problem solving. Getting consumers to maximize the health benefits of their choices by helping them apply label information is what counts. Passive Learning- Defining terms & providing explanations; rarely translates into behavior changes

4. THE NUTRITION LABEL The Food and Drug Administration’s (FDA) goal is to teach label-building SKILLS that affect the quality of consumer’s eating and food purchasing behaviors.

5. THE NUTRITION LABEL Instead of guessing, we help people INTERPRET the label facts, put the facts in a context that promotes health and healthy living, and then teach skills that can be applied quickly.

6. The Nutrition Facts Label Use this label to answer the questions on the following slide in your Health Journal.

7. Key Label Questions How many calories am I actually eating? Is that number low, medium, or high? What nutrients should I limit or get enough of and why? What’s relevant about the footnote? How can I tell if a %Daily Value is high or low? Which nutrients have no %Daily Value? Journal Entry #2.1

8. The Nutrition Facts Label Consumers use the label for different reasons How do you use it? If you’re like most people, you probably look at calories and “fat grams” first. It’s goal was to provide information not to teach people how to interpret them; they need more guidance and context to make informed decisions.

9. The Nutrition Facts Label The Nutrition Facts label. It identifies the 6 basic messages we seek to communicate to health professionals, educators and consumers.

11. One or Two Servings? Single%Double% ServingDVServingDV Serving Size1 cup (228g)2 cups (456g) Calories250500 Calories from Fat110220 Total Fat12g18%24g36% Trans Fat1.5g 3g Saturated Fat3g15% 6g30% Cholesterol30mg10%60mg20% Sodium470mg20%940mg40% Total Carbohydrate31g10%62g20% Dietary Fiber 0g 0% 0g 0% Sugars 5g10g Protein 5g10g Vitamin A 4% 8% Vitamin C 2% 4% Calcium20%40% Iron 4% 8%

12. The Nutrition Facts Label In this example, one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups, which doubles the calories and other nutrient numbers, including the % DVs.

13. The Nutrition Facts Label BOTTOM LINE: You need to compare how much you actually eat—not only to the serving size on the label but also to the number of servings you eat. To figure out how many calories (and nutrients) you are consuming.

14. General Guide to Calories* 40 Calories is low 100 Calories is moderate 400 Calories is high *Based on a 2,000-calorie diet.

15. Limit These Nutrients The goal is to stay BELOW 100% of the DV for each of these nutrients per day.

16. Limit These Nutrients Eating too much fat, (saturated fat, trans fat, and cholesterol), or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure. So when we say, “Limit These Nutrients,” the goal is to stay BELOW 100% of the DV for each one of these nutrients per day.

17. Get Enough of These Nutrients Try to get 100% of the DV for each of these nutrients each day. Americans often don't get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. EATING ENOUGH OF THESE NUTRIENTS CAN BENEFIT YOUR HEALTH AND HELP REDUCE THE RISK OF SOME DISEASES AND CONDITIONS.

18. Examples of DVs versus %DVs* The first 4 nutrients, which are in yellow, represent upper daily limits—that means your goal is to stay BELOW the amount for the day. Example: look at saturated fat: the DV is 20g= 100%DV. The goal for Sat fat, is to stay below 20g per day (100%DV) whereas for Total fat the DV is 65g.

19. The Percent Daily Value The % DV is based on 100% of the daily value for each nutrient.

20. What’s High? What’s Low? Do You Have to Calculate to Know? Footnote

21. The % DV Does the Math for You Look here for highs and lows!

22. Quick Guide to % DV 5% DV or less is Low Limit these Nutrients Get Enough of these Nutrients 20% DV or more is High

23. No % Daily Value Trans Fat Sugars Protein

24. Read the Nutrition Facts Label For Total Sugars Plain YogurtFruit Yogurt

25. Look at the Ingredient List for Added Sugars Plain Yogurt INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN. Fruit Yogurt INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES, HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND L. ACIDOPHILUS CULTURES

26. Calcium In Your Daily Diet Calcium

27. Calcium Calculation 100% DV = 1,000mg calcium 30% DV = 300mg calcium = one cup of milk 130% DV = 1,300mg calcium = daily goal for teens

28. Living in such a fast-paced world, we rarely stop to really analyze what we are eating, how much we are eating and even when we are eating. The food that we intake has a major impact on our overall health and well- being and can greatly affect how we feel and perform throughout the day.

29. Assignment #2.1 Your assignment will be to keep a Nutrition Log for nine-(9) days. Write down everything you consume, food and drink, the amount of food and drink that you consume, and the time of day within the log. It is important that you keep this log accurately so that you will be able to see where your specific eating habits may affect your overall health. Print off three-(3) food logs, these will be added to your portfolio of assignments that will be turned in at the end of the course. NUTRITION LOGS

30. ASSIGNMENT #2.2 After recording your food for the nine-(9) days, go to http://www.mypyramidtracker.gov/planner/. Use this website and directions to analyze the nutrient and variety benefit of your consumption from each day (it will print out an analysis of your intake). http://www.mypyramidtracker.gov/planner/ Answer the attached questions and turn in the Nutrition Log, Nutrition Log Analysis, and your printouts from mypyramidtracker.gov. NUTRITION ANALYSIS