Check the Label before it hits the Table!How to Make Healthy Food Choices for your Family

Louise Goldberg RD, CSP, LD, CNSCAn Apple A Day Nutrition Consulting

Nutrition Facts Label

Serving Size

Calories

FAT!

Cholesterol

Sodium

Carbs, Fiber, and Sugars

Protein

Daily Value Percents

What’s In Our Food?• Words to look for:

– Partially hydrogenated/Hydrogenated Oils – High Fructose Corn Syrup (HCFS)

• Simple ingredients better!• Beware of Claims

– “Reduced”...does not mean LOW– “Whole Grains” “Whole Wheat”– “Zero grams of…” may not be accurate!

Best Choices for…• Cereal• Cereal Bars/Snack Bars• Peanut Butter• Pasta• Packaged/processed food like crackers• Canned vegetables/soups• Drinks

What did she say?1) Pay attention to the manufacturers’ serving size.2) Limit foods that are high in saturated fats, trans

fats, and high fructose corn syrup (HFCS).3) Evaluate the sodium content of the food in

conjunction with the serving size. <5% GOOD, >20% TERRIBLE!

4) FIBER makes happy tummies.5) Evaluate whether the food is a good source of

nutrients. <5% POOR, >20% EXCELLENT6) Read the ingredients. Stick with words you

understand.