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Label Reading & Portion Sizes

Learn how to read food labels, understand serving sizes, and make smart shopping choices with keywords such as nutrition, portion sizes, food labels, shopping tips, healthy choices, protein options, low-fat snacks, serving sizes.

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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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