Label Reading and Portion Sizes

1. Label Reading and Portion Sizes Checking out the food labels

2. Objectives for this Session • Identify amounts of nutrients, calories, and serving sizes on Nutrition Facts labels • Explain how to use the 5%-20% DV Guide to get LESS of some nutrients and get ENOUGH of others • Compare food labels to determine which foods contain higher or lower amounts of nutrients or calories • Recognize that the Nutrition Facts label is based on 2,000 calories for a day

3. Name that Food • Activity

4. PLEASE • Open and close one hand one time and say “5”! • Open and close both hands twice and say “20”!

5. Choose the Foods You Need • Choose MORE • Whole grain foods • Whole fruit or pieces of fruit; go easy on juices • Dark green or orange vegetables and dried beans • Choose ENOUGH • Low-fat milk or foods made from low-fat or fat-free milk • Lean and low-fat protein foods These foods are HIGH (nutrient rich) in vitamins and minerals and have fewer calories.

6. Look at Food Ingredients Listed from largest to smallest amount (by weight): Marmalade Jelly Ingredients:sugar, oranges, juice, lemon juice, fruit pectin, citric acid, grapefruit Oat Crisp Crackers Ingredients: whole-grain oat flour,wheat flour, oat flakes, rye flour, skimmed milk powder, yeast, canola oil, baking soda, salt

7. Choose Foods for Their Nutrients Use the Nutrition Facts Label5% is LOW20% isHIGH

8. % Daily Values

9. Less of these Nutrients

10. Serving Size Servings per container Calories per serving Calories from fat Total fat, saturated fat, trans fat, unsaturated fats and cholesterol Sodium Total Carbohydrates and sugars Protein Fiber Vitamin A Vitamin C Calcium Iron Taking a closer look at the label

11. How Much do YOU Eat? • Serving sizes • fixed amounts of food • contain certain amounts of nutrients • The amount of nutrients you get depends on how much food you eat

12. Reference Values • Daily Value • For a 2000 calorie diet a person should consume • Less than 65 grams of fat • Less than 20 grams of saturated fat • Less than 300 milligrams of cholesterol • Less than 2400 milligrams of sodium • 300 grams of total carbohydrates • 25 grams of fiber • Listed on every Nutrition Facts Label at the bottom

14. Common Measures Serving size amounts and amounts from the food groups measured as: ½ cup and 1 cup 1 slice of bread 1 ounce of cereal 1 to 3 ounces of meat

15. Understanding and Using the Nutrition Facts Label for School Nutrition Standards • Discussion

16. How Much Do You Eat? Estimate the amount of food on your plate: • measuring cup • common objects

17. Which object?

18. 1 cup 1 ounce of bread 3 ounces of meat Estimate Tools

19. Common Objects as Visual Cues for Fruit

20. Common Objects as Visual Cues for Vegetables

21. Common Objects as Visual Cues Common Objects as Visual Cues for Milk

22. Common Objects as Visual Cues for Meat & Beans

23. Common Objects as Visual Cues for Grains

24. In closing… • The food label • Lots of information • Informed choices • Use it often to make nutrient rich choices (remember the 5% and 20%)