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Food Label Reading Womack Nutrition Care Division 907-7387

Food Label Reading Womack Nutrition Care Division 907-7387. Objectives. Learn a step by step approach to reading food labels Identify nutrients to limit Identify nutrients to get enough of Distinguish between Daily Values (DV) and Percent Daily Values (%DV). FACTS LABEL.

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Food Label Reading Womack Nutrition Care Division 907-7387

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  1. Food Label ReadingWomack Nutrition Care Division907-7387

  2. Objectives • Learn a step by step approach to reading food labels • Identify nutrients to limit • Identify nutrients to get enough of • Distinguish between Daily Values (DV) and Percent Daily Values (%DV)

  3. FACTS LABEL NUTRITION

  4. Serving size: the first place to start Number of servings Both are based on the amount typically eaten by an American (not based on MyPyramid) Step 1:Where to Start?

  5. STEP 2:Calories and Calories from Fat • Calories = how much energy • Amount listed is per serving

  6. Where Do Calories Come From? • 9 calories = 1 gram of fat • 4 calories = 1 gram of carbohydrate • 4 calories = 1 gram of protein

  7. STEPS 3:The Nutrients: Limit These • Limit these nutrients • Too much fat and sodium may be harmful to your health • Generally these nutrients are eaten adequately or even excessively

  8. Step 4:The Nutrients: Get Enough of These • Dietary fiber, vitamin A, C, calcium and iron • Rule of thumb: • 5% means “low source” • 10% means “good source” • 20% means “excellent source” • Only 4 vitamins/minerals are required to be listed (Vit A & C, Calcium and Iron) • Some products will list all nutrients, especially if making a health claim

  9. If consuming a different calorie level, some values change Cholesterol and sodium stay the same regardless of calorie goal Step 5:Understanding the Footnote at the Bottom

  10. How the Daily Values Relate to % Daily Values Examples of DVs versus %DVs Based on a 2,000 Calorie Diet

  11. Shows how much of the nutrient you will get based on a single serving of that food Percentages based on a 2000 calorie diet Step 6:The Percent Daily Value (%DV)

  12. Quick Guide to %DV: Rule of thumb: 5%DV or less is low and 20%DV or more is high 1 serving 2 servings

  13. Using the %DV for: • Comparisons: • Compare one product or brand to a similar product • Ensure the serving sizes are similar for each product • Ounces, slices, grams, milligrams, cups • Nutrient Content Claims: • Distinguish between food claims • "reduced fat" vs. "light" or “non fat” • there is no need to memorize definitions • Dietary Trade-Offs

  14. Nutrients With a %DV but No Weight Listed - Spotlight on Calcium

  15. Nutrients Without a %DV: Trans Fats, Protein, and Sugars: PLAIN YOGURT FRUITED YOGURT

  16. Sugars: A Look at the Ingredients Fruit Yogurt - contains added sugars Plain Yogurt - contains no added sugars

  17. REDUCED FAT MILK 2% Milk fat NONFAT MILK Comparison

  18. Compare Spreads!*Keep an eye on Saturated Fat, Trans Fat and Cholesterol!

  19. Remember: Use the food label to: • make healthy and informed choices • compare products and brands • lose weight and improve your health Questions?

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