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!