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Label Reading & Portion Sizes

Label Reading & Portion Sizes. Reading a Label. What’s on the label?. Serving size Calories Calories from fat Total fat Saturated fat Cholesterol Sodium Total carbohydrates Sugar fiber. Protein Percent daily values Recommended daily values Ingredients. Practice. Peanut butter.

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Label Reading & Portion Sizes

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  1. Label Reading & Portion Sizes

  2. Reading a Label

  3. What’s on the label? • Serving size • Calories • Calories from fat • Total fat • Saturated fat • Cholesterol • Sodium • Total carbohydrates • Sugar • fiber • Protein • Percent daily values • Recommended daily values • Ingredients

  4. Practice

  5. Peanut butter

  6. Butter vs margarine

  7. Recommended values Based on 2,000 calories / day

  8. Smart Shopping • Fruits / Veggies • In season = cheaper • Come in convenient packages now • Check label on frozen or canned for: • Added salt and added sugar • Whole grains • Try to get at least 2 grams of fiber per slice for breads • Check added sugar and salt in cereals

  9. Shopping for protein • USDA grades meats according to fat content and texture • Prime = highest fat (most tender & juicy) • Choice = moderately fatty • Select = leanest • Lean meats provide • High quality protein • Iron • B vitamins

  10. Protein • 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

  11. Fish • 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

  12. Low-fat snack items • Plain air-popped popcorn • Light 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

  13. To add flavor • 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.

  14. What exactly is a serving size? • A serving of fruits and veggies – • Raw = size of a fist. • ½ cup of cooked veggies – rounded handful.

  15. Serving sizes • A serving of meat = a deck of cards. • ¼ dried fruit or nuts =

  16. ½ cup of ice cream – • One teaspoon of peanut butter =

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