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Label EaseLabel EaseAn easy way to decide
if a food is nutritious or not
using the food label.
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Two goals to have when choosing food:
• Make sure the food contains good nutrients you need for good health.
• Make sure the food we eat doesn’t have too much fat, cholesterol and sodium.
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Food labels give you a fast way to decide if a food is healthy.
• Most families want to eat healthy, but they don’t want it to take a lot of time or energy.
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All foods have Pluses and Minuses
• Pork Chops Contain a good source of protein, niacin, thymine,
and riboflavin.– Are high in fat, cholesterol, and saturated fat.
• Whole Grain Bread Are low in fat, cholesterol as well as being high in
fiber.– Contain only small amounts of nutrients listed on the
food label.
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What Information do you look at on a food label?
• Most people only focus on 1 or 2 parts of the food label.– Calories or Fat Content
Valuable facts on a food label and you should choose a food based on the entire label.
There are…
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Can you guess which food has this information on its food label?
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You Guessed it—Pop!
• Pop has 0 Fat, 0 Cholesterol, and only 1% sodium.
• Pop also has no vitamins and the sugar calories is high!
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Divide the label into 3 Sections
Like a tag on a mattress—
read and ignore
These nutrients are
the most likely to keep us healthy, but we have low amounts
of them in our diet.
Percents are based on a 2000 calorie diet. Lower
amounts of these.
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Parts of the food label.
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5 Finger Test
• This is a simple system for choosing food to make informed choices
• The best thing about this system is that you only need 5 fingers.
• Remember—All labels are based on a 2000 calorie diet (that’s the amount of calories and average adult should eat each day)
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Magic Number in Labels
• If the food has 10% or more (Vitamin A, C, Calcium, Iron, Protein and Fiber) it is a good source of that nutrient.
Put 1 finger up for each nutrient on the middle of the label that has 10% or more.
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Which Nutrients are low in our Diet?
• Vitamin A—This vitamin helps your night vision
• Vitamin C—This vitamin helps cuts and bruises heal as well as fighting the common cold.
• Calcium--This nutrient builds strong bones and teeth
• Iron—This mineral gives you healthy blood.
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Protein and Fiber
• Sometimes Protein and Fiber are
listed in grams.
• 5 grams or more of Protein and Fiber is good!
• Put 1 finger up if the food has 10% or more of protein and fiber—or 5 grams or more.
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Confusing Sugars
• The sugar listed on the label includes natural sugars like lactose in milk or the natural sugars in fruit—Good sugars!
• Because good sugars are included with bad sugars, we ignore the sugar on the label of healthy food because it is too difficult to tell the difference.
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Putting Fingers Down• Look at the Fat and Calories, we call these
excesses.• Choose to watch either Fat or Calories, not both.• When watching fat, put 1 finger down if the fat
content is 10% or more.• When watching calories, put 1 finger down if the
calories are 200 or more.• The calories section on the food label is the only
place where the magic number 10 doesn’t apply.
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How many Fingers make a Food Nutritious?
• If you have any fingers standing—then the food is nutritious.
• If you have no fingers standing then the food is not nutritious.
• You will find that things you think are healthy really aren’t when you read the label. (Check granola bars and cheese)