A Healthy Habit READING FOOD LABELS
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A Healthy HabitREADING FOOD
LABELS
Sadia ShaukatSodexo Dietetic Intern, 2013
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Nutrition Facts/Food label• Required by Food and
Drug administration on most package foods and beverages.
• Provide information about food’s nutrient contents such as fats, sodium, fiber….
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Why to read label?• Can help you make healthier choices• Can compare different foods• Eating a healthy diet can help you reduce risk
factors for many diseases.• Important if you need to follow special diet• Contains information about food allergies
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Start • Serving Size– Tells the measurement of one
serving– All the nutrients on the label are
based on this amount.
• Servings per container– How many serving are in the
package
This package contains 2 cups of mac & cheese
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What is the serving size of your snack?
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Total calories• Provides measure of how much energy
this food is providing• Calories comes from Carbohydrates,
proteins and fats.• Calories from fat is part of total calories.
General Guide to Calories• 40 Calories is low • 100 Calories is moderate • 400 Calories or more is high
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Calories per serving• To calculate the amount of calories or a
nutrient in more than one serving:Number of servings X Calories or
nutrientsExample:How many calories are in whole package of
mac & cheese?1 serving= 250 2 serving= 500
Remember: the number of servings you consume determines the number of calories you actually
eat
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How many calories are in one serving?
How many calories are in the entire package?
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Limit these nutrients
Get enough of these
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Limit These Nutrients• Eating too much fat, saturated fat, trans
fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure.
• Total fat: 56-78grams/day• Saturated fat: no more than 16 grams/day• Trans fat: less than 2 grams/day• Cholesterol: less than 200 mg/day
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Total Fat• Total fat includes- Saturated, Trans fat and
unsaturated fat• Labeling unsaturated fat is voluntary • Limit your fat intake to 25-35% of the
calories you eat.• Total fat: 56-78grams/day for 2000 kcal/day• Try to pick foods with heart-healthy fatsChoose foods with less than 5 grams of total
fats per serving
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How many grams of fat are in one serving? How many grams of fat are in the entire package?
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Saturated fats• Consume less than 7% of calories from
saturated fats• Saturated fat: no more than 16
grams/day for 2000kcal/dayChoose foods with less than 3 g per
serving of saturated fats
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Trans Fats• Trans fat: less than 2 grams/day• “0” gram trans fats: means food
contain less than 0.5 grams of trans fats per serving.
• Food contains “0 g” of trans fat, but includes “partially hydrogenated oil” in the ingredient list
Choose foods with zero gram trans fat and also read the ingredient list
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Are there any trans fats?
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Cholesterol • Cholesterol: less than 200 mg/day• Found in animal based food
products.
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Sodium (salt) • Limit Sodium to 1500 mg/day• People without heart disease or
risk factors for heart disease can have up to 2400 mg/day
Choose low sodium foods, a foods is considered high sodium if it has
480 mg or more per serving.
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Total Carbohydrates • Total carbohydrates include dietary
fiber, sugars and other carbohydrates.• Eating too many carbohydrates can
raise triglycerides• Aim to get 25-30g dietary fiber per dayChoose foods with at least 5 grams fiber
per day
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Protein • This number provides
information about how much protein is in one serving
• Measured in grams• Needs are very individualized
depending on age, gender, activity level and health.
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Get Enough Of These• Get 100 percent of the fiber, vitamins
and other nutrients you need every day.
• Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and conditions.
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Percent Daily Values• The % Daily Values (%DVs) are based
on the Daily Value recommendations for key nutrients but only for a 2,000 calorie daily diet.
• Your daily needs may be higher or lower depending upon age, gender, activity.
5%DV or less is low and 20%DV or more is high
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Which nutrients have a high % Daily Value (20% or more)? Which nutrients have a low % Daily Value (5% or less)?
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Do you think this is a healthy snack?
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Foot Notes • Lower part of nutrition label• It will always be the same• Shows recommended dietary advice
for all Americans • Based on 2000 and 2500 kcal/dayThese values may be higher or lower
depending upon you age, gender, activity and health
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Ingredient list • First thing first: the biggest ingredient must be
listed at top• If the first ingredients listed come from sugar,
salt, fats & oils, food is probably not a good choice.
• Shorter is better: the longer the ingredient list, the more processing and less natural the food.
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Food Claims • In addition to the Nutrition Facts label, a lot of
foods today also come with nutrient content claims provided by the manufacturer.
• These claims are typically featured in ads for the foods or in the promotional copy on the food packages themselves.
• They are strictly defined by the FDA.
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If a food claims to be…
It means that one serving of the product contains…….
Calorie free Less than 5 calories
Sugar free Less than 0.5 g of sugar
FAT
Fat free Less than 0.5g of fat
Low fat 3 g of fat or less
Reduced fat At least 25% less fat than the regular product
Low in saturated fat 1 gram of saturated fat or less, with not more than 15 percent of the calories coming from saturated fat
Lean Less than 10 grams of fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol
Extra lean Less than 5 grams of fat, 2 grams of saturated fat and 95 milligrams of cholesterol
Light (lite) At least one-third fewer calories or no more than half the fat of the regular product, or no more than half the sodium of the regular product
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If food claims to be.
It means that one serving of the product contains….
CholesterolCholesterol free Less than 2 milligrams of cholesterol and 2 grams (or less) of saturated fat
Low cholesterol 20 or fewer milligrams of cholesterol and 2 grams or less of saturated fat
Reduced cholesterol At least 25 percent less cholesterol than the regular product and 2 grams or less of saturated fat
SodiumSodium free or no sodium
Less than 5 milligrams of sodium and no sodium chloride in ingredients
Very low sodium 35 milligrams or less of sodium
Low sodium 140 milligrams or less of sodium
Reduced or less sodium At least 25 percent less sodium than the regular product
FiberHigh fiber 5 grams or more of fiber
Good source of fiber 2.5 to 4.9 grams of fiber
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Food Claims: Quick guide • “Free” means a food has the least possible amount
of the specified nutrient.• “Very Low” and “Low” means the food has a little
more than foods labeled “Free.”• “Reduced” or “Less” mean the food has 25
percent less of a specific nutrient than the regular version of the food.
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Summary• Choose foods that are low in fat, especially
saturated fat• Choose foods with zero grams of trans fats, also
read ingredient list and look for hydrogenated oils• Avoid high sodium foods • Choose foods with no added sugar• Choose foods high in dietary fiber and vitamins• 5%DV or less is low and 20%DV or more is high• Choose foods with short ingredient lists when
possible
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QUESTIONS????
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EAT RIGHT®THANK YOU!