Serving size Calories Calories from fat Total fat Saturated fat Cholesterol Sodium Total...
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Transcript of Serving size Calories Calories from fat Total fat Saturated fat Cholesterol Sodium Total...
Serving size Calories
Calories from fat Total fat
Saturated fat Cholesterol
Sodium Total
carbohydrates Sugar fiber
Protein Percent daily
values Recommended
daily values Ingredients
Nutrient Value
Total fat 65 grams
Saturated fat 20 grams
Cholesterol 300 mg
Sodium 2,300 mg
Potassium 3,500 mg
Carbohydrate 300 grams
Fiber 25 grams
Protein 50 grams
Vitamin A 5,000 IU
Vitamin C 60 mg
Calcium 1,000 mg
Nutrient Value
Iron 18 mg
Vitamin D 400 IU
Vitamin E 30 IU
Vitamin K 80 micrograms
Based on 2,000 calories / day
Fruits / Veggies In season = cheaperCome in convenient packages nowCheck label on frozen or canned for:
Added salt and added sugar
Whole grainsTry to get at least 2 grams of fiber per slice
for breadsCheck added sugar and salt in cereals
USDA grades meats according to fat content and texturePrime = highest fat (most tender & juicy)Choice = moderately fattySelect = leanest
Lean meats provide High quality protein Iron B vitamins
Leanest choice for beef: Top round, tenderloin, sirloin, ground beef
(extra lean), round tip. Leanest lamb and veal:
Leg of lamb, lamb roast, veal roast, veal cutlut
Poultry: One of the leanest proteins (without the skin) Leanest choices:
Skinless chicken breast, white meat turkey breast, ground chicken or turkey, duck and pheasant
Almost anything is healthy!Fresh fish has no fishy smell.
Fish has polyunsaturated fats Heart-healthy!
Leanest choices:Cod, flounder, sea bass, halibut, red
snapper, shellfish, perch, tuna, mollusks
Plain air-popped popcornLight or reduced-fat microwave popcorn
Low fat granola bars Oat bran pretzels and baked chips Animal crackers, graham crackers Raisins, dried fruit (with no added
sugar) Soy crisps
Low-fat options (check for added salt)Ketsup, mustard, lemon juice, low-sugar
fruit spreads, Worcestershire sauce, soy sauce, cocktail sauce, teriyaki sauce, chutney, balsamic vinegar, salsa, barbecue sauce.
A serving of fruits and veggies – Raw = size of a fist.½ cup of cooked veggies – rounded handful.
A serving of meat = a deck of cards.
¼ dried fruit or nuts =
½ cup of ice cream –
One teaspoon of peanut butter =