Reading Food labels

1. Name and Description of FoodlReading labels helps you become aware of what you are eating. It should contain an accurate name so that you can separate it from other brands.

2. Nutrition FactslThe nutrition information panel or nutrition facts will help you keep track of what you are eating. Part of this is the list of ingredients. Notice that the first ingredient has the most amount.

Nutrition Facts (other helpful information)lA. Serving Sizel All the information on the rest of the label – from calories to vitamins – is based on this amount.lThe label will also list how many servings are in the package. Even foods that look like they have a single serving, such as a bottle of juice or a packet of chips, may contain more than one serving.

lB. Amount of Calories A calorie is a way to measure how much

energy food provides to your body. The calories from fat tells you how many

calories in that serving comes from fat.C. Fat

Total fat shows how much fat is in a single serving of food. Our bodies need some fat every day, but eating too much of it can lead to obesity and health problems. .

lBenefits of FATS An important source of energy and provides

protection for the skin, bones, and internal organs.

Also distributes and helps the body store certain vitamins.

Two Kinds of FATS1. Unsaturated Fats – which are found in vegetable oils, nuts, and fish, are often called good fats because they don’t raise cholesterol levels.

2. Saturated Fats or trans fat – considered as bad because they can increase a person’s risk of developing Heart disease. Usually came from animal products like cheese, meat, and ice cream

D. Cholesterol

- Cholesterol is not entirely bad for you. It is important in producing vitamin D and some hormones, and in building many other substances in the body. The Liver manufactures most of the cholesterol that a person needs, but cholesterol is also found in some of the food like meat and fish.

Two major Types of cholesterol

• High-Density Lipoprotein (HDL) – The Good Kind

• Low-Density Lipoprotein (LDL) – The bad kind. Because too much of LDL cholesterol in a person’s blood can contribute to the build up of atherosclerotic plaque and cardiovascular or heart disease.

• Sodium is a component of salt. Almost all food contain sodium because it adds flavor and helps preserve food. Processed, packaged, and canned foods have more sodium than freshly made food.

• Small amount of sodium keep proper body fluid balanced. It also helps the body transmit electrical signals through nerves.

• But too much can increase water retention and blood pressure that will lead to health problems.

E. Sodium

F. Total Carbohydrates

• Carbohydrates provides energy for the body.• Best sources of carbohydrates are fruits and

vegetables, along with whole grain food like cereals, breads, pasta, and brown rice.

G. Fiber

• Fiber helps keep your digestive system healthy.

• Fiber can also help reduce cholesterol levels.

• It has no calories and it can help you feel full.

H. Protein

• Proteins are the building blocks of the body because all body cells are made up of protein. If the body does not get enough fat and carbohydrates, it can use protein for energy.

I. Vitamins and Minerals

• Vitamins serve a variety of functions in the body. They serve as co-enzymes for metabolism of different nutrients, contribute to the regulation of energy, and help the immune system.

• Minerals are important in regulating various body functions. Calcium likewise important to bone, muscle, nerve and blood development and function.

J. Percent Daily Value

• These percentages show the amounts of nutrients an average person will get from eating one serving of that food.

3. Advisory and Warning StatementsWould you give your sibling a

bag of peanut if she is allergic to it? This is the importance of advisory and warning statements in food labels. No matter how small the ingredients is, these should be present so you will know if it’s safe to eat or drink.

4. Directions for Use and StorageAnother way to make sure it is

safe is to follow what it states like “refrigerate once opened,” “store in a cool dark place,” and other directions for its use and storage.

5. Date MarkingsYou should always check the

best before date and the expiration date. As long as the food or drink is not damaged, deteriorated, or perished, you can still consume it on its best before date. After the date, it will lose its quality and nutritional value. On the other hand, it should not be consumed or sol after the expiration date.

Project in HealthBring the Following on July 16, 20151. At least 10 short bond paper.2. Short Folder (color pink or red)3. 5 food labels (canned goods, chocolate wrapper, etc., with expiration date, warnings and directions for use)4. Glue5. Scissors6. Coloring materials or materials for designing.