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Food Labels
Mr. D
Health Education Stuff
What is a nutrition label?• Tells the consumer what they are eating and
how much to eat• Includes serving size, calories, calories from fat,
fat, cholesterol, sodium, carbohydrates, fiber, vitamins
• Percent daily value- what percent you are consuming compared to how much you are supposed to consume
History of the Label
• Nutrition Labeling For Consumers Has Been Around since the 70’s
• It was only in 1994 that the USDA & FDA made labeling the law!
Importance to You
• You’re a Consumer who must be able to make wise decisions and discern between facts and gimmicks!
• Its your $$$ spend it wisely!
The FDA / USDA Do Not Make It Easy
• Portions of the label are not easy to understand unless you are a nutritionist– Daily Values– Upper Limits– Lower Limits– The Footnote
FDA’s Description
• European food labels are much easier to navigate
The 4 Simplified Parts
The US label
Ugly
Complex
User unfriendly
4 simple parts but no directions on how to read them
The 4 Simplified Parts
Part 1
Serving Size
How Much Am I Consuming?
The 4 Simplified PartsPart 2
Calories & Nutrients Related to Chronic Disease
Limit Intake of These•High Calories
•Saturated Fat
•Trans Fat
•Cholesterol
•Sodium
The 4 Simplified PartsPart 3
Nutrients we need to stay healthy
Increase Intake of These•Fiber
•Protein
•Vitamin A
•Vitamin C
•Calcium
•Iron
The 4 Simplified Parts
Part 4
Footnote
This is How We Get The % Daily Values
Based on a 2000 Calorie Diet
FDA’s Steps
Let’s Be Realistic
• Unless you really know your nutrition and have a lot of time to discern between products reading a label can be difficult!
What can I do?
• There are a few tricks
• Watch calories
• Watch portion sizes
• Follow the
What is a serving?
• The amount of specific food your supposed to eat at a given timeMeat is usually the size of a deck of cardsPeanut butter is the size of a golf ballFruit looks like a baseballBagel is the size of a hockey puckCheese is the size of four diceBaked potato is the size of a computer mouseRaw vegetables, yogurt and fruit is one cup – which will fit into an average woman’s hand
A Realistic Approach
• Label Ease Method– KISS Principle– Tells if food is nutrient
dense
Label Ease
• Nutrient Pluses– Nutrient needs for
good health
• Nutrient Minuses– Nutrient we get too
much of
Label Ease
• It’s a method of raising and lowering your fingers
• The Magic Number is 10!
Label Ease
• Raise a Finger if…
10% > Vitamin A
10% > Vitamin C
10% > Calcium (Ca)
10% > Iron (Fe)
10% or 5g > Protein
10% > Fiber
Label Ease
• Lower a Finger if…10% > Total Fat10% > Saturated Fat10% > Trans Fat10% > Cholesterol200 > Calories
Label Ease
• If You Have ANY Fingers Left Standing The Food Is Nutrient Dense
Lets Try One
Broccoli
How Many FingersDo You HaveStanding?
3
Quiz Time #1
Oatmeal
How Many FingersDo You HaveStanding?
3
Quiz Time #2
Cheerios
How Many FingersDo You HaveStanding?
5
Quiz Time #3
Plain Chips
How Many Fingers
Do You Have
Standing?
-1
Quiz Time #4
Raw Apple
How Many FingersDo You HaveStanding?
2
Quiz Time #5
Stuffing
How Many FingersDo You HaveStanding?
0
Quiz Time #6
Pumpkin Pie
How Many Fingers
Do You Have
Standing?
1
Your Turn
• Lets Look At Some of the Products You Brought In!