Parent Workshop 3: Food Labels

1. Parent Workshop 3: Food Labels Presented by: Network for a Healthy California—LAUSD For CalFresh information, call 1-877-847-3663. Funded by USDA SNAP, an equal opportunity provider and employer. Visit www.cachampionsforchange.net for healthy tips. •California Department of Public Health

2. Key Messages BALANCING CALORIES Enjoy your food, but eat less. Avoid oversized portions. • FOODS TO INCREASE • Make half your plate fruits and vegetables • Switch to fat-free or low-fat (1%) milk

3. Key Messages FOODS TO REDUCE Compare sodium in foods and choose the foods with lower numbers Drink water instead of sugary drinks • DAILY PHYSICAL ACTIVITY • Adults – 30 minutes • Children – 60 minutes

4. Review: Nutrients • Calories • Fiber • Protein • Fat • Cholesterol • Water • Vitamins • Minerals

5. Review: • Nutrition and Physical Activity Goals See page 11 in your Workshop 1 materials • Homework Activity – Cooking without Salt See page 12 in your Workshop 1 materials

6. How Much Do You Eat? How do the servings of an average person compare to those on the food label?

7. Calories Fat Cholesterol Sodium Monounsaturated Fat Polyunsaturated Fat Potassium % Daily Value Carbohydrates Protein Vitamins/Minerals Reading the Label

8. Reading the Label

9. Food Label Guidelines • Low fat = 3 g or less of total fat • Low saturated fat = 1 g or less of saturated fat • Low sodium: 140 mg of sodium or less • Low cholesterol: 20 mg or less • High fiber: 5 g or more of fiber per serving

10. Food Label Guide

11. Food Label Lingo- page 4

12. Food Label Guidelines Trans Fats • When a food label says 0 g of trans fat, but includes partially hydrogenated oil, the food may have up to 0.5 g of trans fat per serving • If you eat more than one serving, you could quickly reach your daily limit of trans fat • Goal: 0 g (or less than 2 g) of trans fat per day

13. % Daily Value (DV) • Based on a 2,000 calorie diet • Value is for the whole day • Use as a tool to quickly compare products • Low % DV (fat, cholesterol, sodium) • High % DV (fiber, vitamins, minerals) • 20% or more = excellent source • 10% - 20% = good source • 5% = low

14. Ingredient List • The ingredient list tells us what’s in a food, including nutrients, fats or sugars that have been added • All ingredients must be listed • Ingredients are listed in descending order by weight • Those in the largest amount are listed first

15. Ingredient List Five ingredients to limit: • Sugar • High fructose corn syrup • Enriched flour and white flour • Hydrogenated oils (ex: partially hydrogenated soybean oil) • Saturated fat and trans fat

16. Ingredient List Activitysee page 2 1. Type of food and brand name • 2. First four ingredients

17. Food Label Activitysee page 3

18. Physical Activity Break

19. Added Sugar Provide calories, but almost no nutrients • Food Labels for items low in added sugars 4 grams of sugar equals 1 teaspoon • Ingredient Lists for items where sugar is not one of the first few ingredients and/or not listed several times

20. The Many Names of Sugarsee page 14 • Sugar • End in “ose” • Syrup • Corn sweetener • Honey • Molasses • High-fructose corn syrup • Brown sugar

21. Activity: How Sweet it is

22. Reminder for Workshop 4 Bring a newspaper ad from a grocery store

23. Workshop 3 Goals • See page 18 in your Workshop 1 materials • Circle at least one of the nutrition goals or write your own goal • Circle at least one of the physical activity goals or write your own goal

24. Workshop 3 Homework • Reading Labels - See page 19

25. Key Messages BALANCING CALORIES Enjoy your food, but eat less. Avoid oversized portions. • FOODS TO INCREASE • Make half your plate fruits and vegetables • Switch to fat-free or low-fat (1%) milk

26. Key Messages FOODS TO REDUCE Compare sodium in foods and choose the foods with lower numbers Drink water instead of sugary drinks • DAILY PHYSICAL ACTIVITY • Adults – 30 minutes • Children – 60 minutes

27. Tasting & Sampling