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Parent Workshop 3: Food Labels Presented by: Network for a Healthy California—LAUSD For CalFresh information, call 1-877-847-3663. Funded by USDA SNAP, an equal opportunity provider and employer. Visit www.cachampionsforchange.net for healthy tips. California Department of Public Healthwww.cachampionsforchange.net
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Key Messages BALANCING CALORIES Enjoy your food, but eat less. Avoid oversized portions. FOODS TO INCREASE Make half your plate fruits and vegetables Switch to fat-free or low-fat (1%) milk
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Key Messages FOODS TO REDUCE Compare sodium in foods and choose the foods with lower numbers Drink water instead of sugary drinks DAILY PHYSICAL ACTIVITY Adults – 30 minutes Children – 60 minutes
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Review: Nutrients Calories Fiber Protein Fat Cholesterol Water Vitamins Minerals
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Review: Nutrition and Physical Activity Goals Homework Activity – Cooking without Salt See page 11 in your Workshop 1 materials See page 12 in your Workshop 1 materials
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How Much Do You Eat? How do the servings of an average person compare to those on the food label?
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Calories Fat Cholesterol Sodium Monounsaturated Fat Polyunsaturated Fat Potassium % Daily Value Carbohydrates Protein Vitamins/Minerals Reading the Label
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Food Label Guidelines Low fat = 3 g or less of total fat Low saturated fat = 1 g or less of saturated fat Low sodium: 140 mg of sodium or less Low cholesterol: 20 mg or less High fiber: 5 g or more of fiber per serving
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Food Label Guide
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Food Label Lingo- page 4
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Food Label Guidelines Trans Fats When a food label says 0 g of trans fat, but includes partially hydrogenated oil, the food may have up to 0.5 g of trans fat per serving If you eat more than one serving, you could quickly reach your daily limit of trans fat Goal: 0 g (or less than 2 g) of trans fat per day
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Based on a 2,000 calorie diet Value is for the whole day Use as a tool to quickly compare products –Low % DV (fat, cholesterol, sodium) –High % DV (fiber, vitamins, minerals) –20% or more = excellent source –10% - 20% = good source –5% = low % Daily Value (DV)
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Ingredient List The ingredient list tells us what’s in a food, including nutrients, fats or sugars that have been added All ingredients must be listed –Ingredients are listed in descending order by weight –Those in the largest amount are listed first
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Ingredient List Five ingredients to limit: Sugar High fructose corn syrup Enriched flour and white flour Hydrogenated oils (ex: partially hydrogenated soybean oil) Saturated fat and trans fat
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Ingredient List Activity see page 2 1. Type of food and brand name 2. First four ingredients
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Food Label Activity see page 3
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Physical Activity Break
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Added Sugar Provide calories, but almost no nutrients Food Labels for items low in added sugars 4 grams of sugar equals 1 teaspoon Ingredient Lists for items where sugar is not one of the first few ingredients and/or not listed several times
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Sugar End in “ose” Syrup Corn sweetener Honey Molasses High-fructose corn syrup Brown sugar The Many Names of Sugar see page 14
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Activity: How Sweet it is
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Reminder for Workshop 4 Bring a newspaper ad from a grocery store
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Workshop 3 Goals See page 18 in your Workshop 1 materials Circle at least one of the nutrition goals or write your own goal Circle at least one of the physical activity goals or write your own goal
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Workshop 3 Homework Reading Labels - See page 19
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Key Messages BALANCING CALORIES Enjoy your food, but eat less. Avoid oversized portions. FOODS TO INCREASE Make half your plate fruits and vegetables Switch to fat-free or low-fat (1%) milk
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Key Messages FOODS TO REDUCE Compare sodium in foods and choose the foods with lower numbers Drink water instead of sugary drinks DAILY PHYSICAL ACTIVITY Adults – 30 minutes Children – 60 minutes
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Tasting & Sampling
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