1. Choosing Food Wisely
Chapter 9

2. Evaluating Food Choices
It is important to read and evaluate the Food Label.
Things included on the label are…
Nutrition Facts
Nutrient and Health Claims
Daily Values
Freshness Dates

3. Nutrition Facts
United States Food and Drug Administration (FDA) requires Food Labels on most food.
Labels need to include…
Calorie Content
Nutrient Content
Ingredients

4. Mandatory By Law

5. Serving Size

6. Total Grams of Fat
Which kind of fats are more healthy?
Unsaturated

7. Carbohydrates Good Carbs
Starchy foods – whole grain breads and cereals, beans and rice, potatoes, and pasta
Bad Carbs
Avoid foods with added sugars
Corn syrup, high-fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey, or maple syrup (if first few ingredients, then the food does have added sugars).

8. Dietary Fiber
According to the American Academy of Pediatrics, “people who eat a lot of fiber are less likely to be obese, have heart disease, or develop problems affecting the bowel, including constipation and cancer.”
Foods High In Fiber:
Fruits
Vegetables
Whole grain cereals and breads

9. Vitamins and Minerals
Teens need more than the 100% DV listed on food labels. They actually need 130% DV of calcium.

10. Cholesterol, Sodium, Protein
Like fat, you should limit the amount of cholesterol and sodium in your diet.
Look for foods with less than 20mg of cholesterol per serving.
Protein
Meat, eggs, milk products, plant based foods (beans, nuts, soy products)

11. Percent Daily Value 5% DV or less is low 20% DV or more is high
Look for these foods with low DV:
Fat
Saturated fat
Trans fat
Cholesterol
Sodium

12. Ingredients Why do you want to know the ingredients? Allergic
What is the number one food that people are allergic to?
PEANUTS!!
Dairy
Chocolate
Dyes/Artificial Colors
Wheat
Citrus
What are Food Additives?
Substances added to food intentionally to produce a desired effect.

13. Nutrient & Health Claims
FDA also decides what claims can be printed on a label.
It Says…
What does that Mean?
…Free
Fat Free: Contains less than 0.5 g fat
Sugar Free: Contains less than 0.5 g sugars
Low in…
Low in Calories: Contains less than 40 calories
Low in Sodium: Contains less than 140 mg sodium
High in…
High in Vitamin C: One serving provides 20% or more of the Daily Value for vitamin C
Light
Contains 50% less fat or at least 1/3 fewer calories
Excellent source of…
Excellent source of calcium: One serving provides 20% or more of the Daily Value for calcium
May reduce your risk of heart disease
Can appear on fiber-containing grain products, fruits, and vegetables that are also low in saturated fat and cholesterol

14. Nutrient & Health Claims, cont.
It Says…
What does that Mean?
Calorie Free
Less than 5 calories
Low Calorie
40 Calories or less
Fat Free
Less than ½ gram of fat
Low Fat
3 grams or less fat
Cholesterol Free
Less than 2 milligrams cholesterol and 2 grams or less saturated fat
High Fiber
5 grams or more fiber

15. Daily Values
Recommendations that tell the amounts of certain nutrients that the average person should get each day.
Only a guideline… everyone’s different!
They are based on an average 2000 calorie a day diet.

16. Freshness Dates
Sell-by= last date the product can be sold, you can still use after this date
Best-if-used-by= how long product will be at it’s best quality
Do-not-use-after= expiration date

17. Functions of Food Additives:
Add Nutrients- Fortification of nutrients not naturally present must be on the GRAS (Generally Recognized as Safe) list regulated by the FDA (Vitamin D to milk, sugar, salt)
Lengthen Storage Life
Examples: canned food; helps fruit seem fresh when you open a can of it.
Flavor or Color
Maintain Texture
Control Food’s Acidity
Help Age Foods
Examples: cheese; blu cheese dressing