Reading and Understanding Food

Labels

Learning OutcomesThe student will be able to:1. Read and understand food labels2. State the components of food labels3. Differentiate between the nutrients4. Apply new knowledge into their

healthy eating lifestyle

1) Serving Size2) Calories3) Fat4) Cholesterol5) Sodium6) Carbohydrates7) Proteins8) Vitamins and

Minerals

What is the % Daily Value?Is a tool to help you see if a specific amount

of food has a little or a lot of a nutrient.

CaloriesA measure of how much energy you get from foodApproximately 2700 calories per day for menApproximately 2000 calories per day for womenMore active people need more calories

Calories from fat should be no more than 20% of total caloriesMultiply total calories by .20If the calories from fat is bigger than this number,

then it is NOT healthy

FatsBad fats:

Saturated: solid at room temperature butter, lard, animal fat

Trans Man-made certain margarines or peanut butter

Good Fats: liquid at room temperatureMonounsaturated

olive and canola oil, nut and avocado oilsPolyunsaturated

fish and vegetable oils, nuts oils, Becel margarine

CholesterolA form of fat that is made in our

liver (80%), but it can also be consumed in our diet

Dietary cholesterol only has effect in some people

Food high in cholesterol include organ meats and egg yolks

Sodium

Regulates fluids in our bodies (blood and blood pressure)

Helps with fluid balance (dehydration)Helps with functioning of muscles and nervesThe Heart and Stroke Foundation

recommends no more than 1 tsp. of salt per day (2400 mg)

CarbohydratesThe body’s main source of energy, particularly

for our brain and during physical exerciseDaily intake – 300 gramsSimple: not a healthy choice of carbohydrates

Candy, jam, syrup, Complex: more nutritional value

Fibre: helps with elimination Oats, brown rice, barley, rye

Starch: gives you energy for longer Wheat, potatoes, corn

ProteinsHelp build up, maintain, and replace the

tissues in your body (muscles, organs, immune system)Beef, poultry, fish, eggs, nuts, seeds, and

legumes like black beans and lentils1 gram for every kilogram you weight

(approx. 60 grams per day for the average person)

Breaks down into amino acids9 essential

VitaminsAssist in regulating our bodies’ processesOnly needed in small amounts

Fat-soluble – stored in the bodyA, D, E, Kmeats, dairy, vegetable oils, nuts, seeds, fatty

fish, sunlightWater-soluble – eliminated right away

C and Bwhole grains, fruit, vegetables, meat & dairy

MineralsAssist in fluid regulation, energy production, bone

structure, muscle movement, and nerve functioningOnly needed in small amounts

Sodium (Na) – salt 2400mg

Calcium (Ca) – milk 1000mg per day

Iron (Fe) – meat 18 mg

Potassium (K) – bananas 3500mg

Magnesium (Mg) – spinich 400mg

Let’s Review

1) Serving Size2) Calories3) Fat4) Sodium5) Carbohydrates6) Proteins7) Vitamins and

Minerals

References

Thompson, J., Manore, N., and Sheeshka, J. (2010). Nutrition: A functional approach. Toronto, Ontario: Pearson Canada Inc.

http://www.hc-sc.gc.ca