2. The Nutrition Facts Label The Label doesn’t teach nutrition but is a valuable nutrition education tool

4. 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%

5. 40 Calories is low 100 Calories is moderate 400 Calories is high *Based on a 2,000-calorie diet. Snack not a meal. Is actually a nutrient content claim Is 5% of 2000 Calories Is 20% of 2000 calories

6. The goal is to stay BELOW 100% of the DV for each of these nutrients per day. In and Out Cheeseburgers: 480 Calories 27g Total Fat 10g Saturated Fat 60mg CholesterolSodium 1000 French Fries 395 Calories 18g Total Fat 5g Saturated Fat 0mg Cholesterol Sodium 245 Dr. Pepper 200 Calories 0g Total Fat 0g Saturated Fat 0mg Cholesterol Sodium 60 Strawberry Shake 590 Calories 27g Total Fat 18g Saturated Fat 15mg Cholesterol Sodium 270

7. Try to get 100% of the DV for each of these nutrients each day. (Nutrient Dense) Vitamin A – growth of the skeleton, maintaining mucous membranes, keen sight. Vitamin C – form collagen and fiber for teeth, bone, cartilage, connective tissue, skin, and capillary walls Calcium – bones and teeth, carry nerve signals, to contract muscles, to clot blood, to help heart functions, and to work with enzymes Iron – needed to make hemoglobin

9. Yellow represents upper daily limits – that means your goal is to stay BELOW the amount for the day. The goal for Sat. Fat, is to stay below 20g per day (100%DV) whereas for Total fat the DV is 65g) Fiber in blue-the DV is 25g, which represents the minimum for the day. The goal is to get at least 100%DV everyday. The DV for Carbs (in white) is 300g or 100% DV. Recommended for a balance 2,000 calorie diet.

10. The % DV is based on 100% of the daily value for each nutrient.

11. Footnote One meal Look at the example on the left, we’ve listed the metric amount but not the %DV.. Can you tell if 12g of Total Fat is high or low? What about the 3g of saturated fat? What about the 470mg of sodium?

12. Percent Daily Value (%DV)  Based on the Daily Value recommendations for key nutrients but only for a 2,000 calorie daily diet – not 2,500 calories.  The %DV helps you determine if a serving of food is high or low in a nutrient.  The %DV column doesn’t add up vertically to 100%. Instead each nutrient is based on 100% of the daily requirements for that nutrient (for a 2,000 calorie diet).

13. 5% DV or less is low and 20% DV or more is high  5% DV or less is low for all nutrients, those you want to limit (e.g., fat, saturated fat, cholesterol, and sodium) or those you want to consume in greater amounts (fiber, calcium, etc.)  20% DV or more is high for all nutrients. Check the Quick Guide to %DV. 18%DV, which is below 20%DV, is not yet high, but what if you ate the whole package (two servings)? You would double that amount, eating 36% of your daily allowance for Total Fat. Coming from just one food, that amount leaves you with 64% of your fat allowance (100%- 36%=64%) for all of the other foods you eat that day, snacks and drinks included.

14.  Check the Quick Guide to %DV. 18%DV, which is below 20%DV, is not yet high, but what if you ate the whole package (two servings)? You would double that amount, eating 36% of your daily allowance for Total Fat. Coming from just one food, that amount leaves you with 64% of your fat allowance (100%-36%=64%) for all of the other foods you eat that day, snacks and drinks included. 1 serving 2 servings

16. One Gram= Carbohydrate = 4 calories Protein = 4 calories Fat = 9 calories  That means if you know how many grams of each one are in a food, you can calculate the total calories. You would multiply the number of grams by the number of calories in a gram of that food component. For example, if a serving of potato chips (about 20 chips) has 10 grams of fat, 90 calories are from fat. That's 10 grams X 9 calories per gram.

17. Homework 1 Day Food Menu with the information from your food guide pyramid homework Write a reflection paper at the end. Answer the following questions: 1.What did you do well? 2. What did you need to work on? 3.What have you learned from this assignment?