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Understanding the Nutrition Label

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... Garden Workshop Food Labels- LAUSD Easy Ways to Use the Label for Healthy Eating- Food and Drug Administration, ... Whatever your reason does the Nut. – PowerPoint PPT presentation

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Title: Understanding the Nutrition Label


1
Understanding the Nutrition Label
  • Presented by
  • Mariamanda Sarabia, MS, RD
  • Network for a Healthy California
  • San Gabriel Unified School District

2
The Nutrition Facts Label
3
How Much Do You Eat?
  • How much would an average person eat?
  • How do these servings compare to those on the
    food label?

4
(No Transcript)
5
One or Two Servings?
Single Serving Double Serving
Serving Size 1 cup (228 g) 2 cups (456g)
Calories 250 500
Calories from Fat 110 220
Cholesterol 30mg 60mg
Total Carbohydrates 31g 62g
Sugars 5g 10g
6
(No Transcript)
7
Limit These Nutrients
Go slow the goal is to stay BELOW 100 of
the Daily Value for each of these nutrients
8
Get Enough of These Nutrients
Go for These Nutrients Try to get 100 of
the DV for each of these nutrients each day
9
The Percent Daily Value
  • The DV is based on 100 of the daily value
    for each nutrient.

10
Daily Value (DV)
  • 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

11
The Footnote
12
Quick Guide to DV
  • 5 DV or less is Low

Limit these Nutrients
Get Enough of these Nutrients
20 DV or more is High
13
Sodium Recommendations
  • Recommended intake for sodium is less than 2300
    mg per day
  • 1 teaspoon of salt 2300 mg of Sodium
  • Average person consumes 5,000 mg
  • Average American consumes up to 75 of their
    sodium from processed foods
  • tomato sauce soups, condiments, canned foods and
    prepared mixes

14
No Daily Value
  • Trans Fat
  • Sugars
  • Protein

15
Ingredient List
  • Tells us what ingredients were used to make the
    food
  • All ingredients must be listed
  • Ingredients are listed in descending order by
    weight
  • Those in the largest amount are listed first

16
Ingredient List
  • 5 Ingredients to Limit
  • Sugar
  • High Fructose Corn Syrup
  • Enriched Flour/White Flour
  • Hydrogenated Oils (ex partially hydrogenated
    soybean oil or trans fats)
  • Saturated fat Trans fat

17
Trans Fats
  • Food labels that say 0 g of trans fat may contain
    up to 0.5 g of trans fat per serving
  • Look at the ingredient list for hydrogenated
    oils.
  • Switch to products that do not contain trans fat
    or partially hydrogenated oil.
  • Aim for 0 g (or less than 2 g) of trans fat per
    day

18
Sugar in Food Labels
  • Foods with added sugars may provide calories, but
    almost no vitamins and minerals
  • Look for foods and beverages low in added sugars
  • Read the ingredient list, and make sure added
    sugars are not one of the first few ingredients

19
The Many Names of Sugar
  • Sugar
  • Dextrose
  • Maltose
  • Syrup
  • Sucrose
  • Honey
  • Molasses
  • Fructose
  • Brown sugar
  • High-fructose corn syrup

20
Total Sugars
Plain Yogurt
Fruit Yogurt
21
Look for Added Sugars
22
Whole grains
  • Grain products made with the entire grain
  • Contain fiber
  • Moves waste through the intestines
  • Help provide a feeling of fullness
  • May reduce blood cholesterol levels
  • May lower risk of heart disease

23
Spotting Whole Grains
  • Some products contain small amounts of whole
    grain which do not provide a significant amount
    of fiber
  • Products made with large amounts of whole grains
    list whole grain as the first ingredient.
  • 5g of fiber per serving is high

24
Is Your Food a Healthy Choice?
  • Use your food label to fill in the chart and
    answer the following questions
  • Type of food and brand name
  • What are the first four ingredients listed?

25
For More Information visit www.cfsan.fda.gov/dm
s/lab-gen.html
26
Acknowledgements
  • Adapted from
  • Garden Workshop Food Labels- LAUSD
  • Easy Ways to Use the Label for Healthy Eating-
    Food and Drug Administration, Center for Food
    Safety and Applied Nutrition, Office of
    Nutritional Products, Labeling, and Dietary
    Supplements.
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