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Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 7 : Food and Nutr i t ion Label ing
P E A I H E A L T H Y E A T I N G P A C K
Food andNutrition Labeling
L E S S O N 7
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 7 : Food and Nutr i t ion Label ing
• What’s on a label?
• What’s on a nutrition label?
• Understanding ingredients
What will we cover?
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 7 : Food and Nutr i t ion Label ing
What is on a Food Label?
A Food label will give you a lot of information about your food.
What goes on the label is controlled by Food Laws:
• Name of the food
• Manufacturer’s name & contact details
• Ingredients
• Nutrition label
• Weight of the food
• Where the food came from
• Cooking instructions (if needed)
• Storage Instructions
• Information on some ingredients e.g. sweeteners or caffeine
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 7 : Food and Nutr i t ion Label ing
Nutrition Label
All foods must list:
• Calories
• Fat
• Saturated Fat
• Carbohydrate
• Sugar
• Protein
• Salt
• Nutrients are listed per. 100g of the food or per 100mls for
liquids.
• They may also be listed per serving.
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 7 : Food and Nutr i t ion Label ing
This is what a nutrition label looks like:
Nutrition Information Per 100g Per 90g Serving
Energy 427kJ/101kcal 384kJ/91kcal
Fat 3.1g 2.8g
Of Which Saturates 2.2g 1.9g
Carbohydrate 14g 13g
Of Which Sugars 11g 9.5g
Protein 4.5g 4.1g
Salt 0.12g 0.11g
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 7 : Food and Nutr i t ion Label ing
This is what a nutrition label looks like:
Remember: the serving size on the label might be less than the amount in the
packet. Always check the packet weight as well as the serving weight.
This is the information per serving (100g)
This is the information per serving (90g)
Nutrition Information Per 100g Per 90g Serving
Energy 427kJ/101kcal 384kJ/91kcal
Fat 3.1g 2.8g
Of Which Saturates 2.2g 1.9g
Carbohydrate 14g 13g
Of Which Sugars 11g 9.5g
Protein 4.5g 4.1g
Salt 0.12g 0.11g
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 7 : Food and Nutr i t ion Label ing
What’s in a 150g bag of Crisps?
Per 100g Per 35g recommended serving If you eat the whole bag
Nutrition Information Per 100g Per 35g Serving Per 150g Pack
Energy 499kcal 185kcal 700 calories
Fat 27.6g 10.5g 42g
Of Which Saturates 2.2g 0.7g 3.2g
Carbohydrate 52.2g 19g 79.5g
Of Which Sugars 1.1g 0.5g 1.7g
Protein 4.8g 1.7g 8g
Salt 2.2g 0.7g 3.5g
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 7 : Food and Nutr i t ion Label ing
Taking a look at: Energy, Kilojoules & Calories
• Kilojoules and calories are two ways of measuring
energy.
• We can work out howmuch energy is in a food by
looking at how many kilojoules or calories are on a label.
• Active teen girls need about 2000 calories per day.
• Active teen boys need about 2400 - 2800 calories per
day.
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 7 : Food and Nutr i t ion Label ing
Taking a look at fat
• Fat tells us how many grams of fat are in the food
• Fat is needed for healthy skin, hair, hormones and cells
• Active women need about 78g of fat per day.
• Active men need about 97g of fat per day.
• More than 50% of teens eat more fat than this everyday.
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 7 : Food and Nutr i t ion Label ing
• Saturated fat tells us how many grams of fat are in the food.
• Some types of fats are healthy. Polyunsaturated fat and
monounsaturated fat are better for your heart.
• Saturated fat is less healthy and one type of fat that we need
to limit.
• A food that is low in saturated fat has less than 1.5g of
saturated fat per 100g.
• A food that is high in saturated fat has more than 5g of s
aturated fat per 100g.
Taking a look at Saturated Fat
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 7 : Food and Nutr i t ion Label ing
• Carbohydrate is made up of starchy carbs and sugar.
• Taking a look at the amount of sugar in food is important.
• A food that is low sugar has 5g of sugar or less per 100g.
• A food that is high in sugar has more than 22.5g of sugar per
100g.
Taking a look at Carbohydrate & Sugar
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 7 : Food and Nutr i t ion Label ing
• The ingredients list tells us a lot about what is actually in
our food.
• This is where we can check for added sugars.
• We can also check for any allergens.
• It also tells us about the amounts of some ingredients.
• The first food listed is there in the largest amount.
• The last food is there in the smallest amount.
• Ingredients in BOLD are allergens (foods some people may
be allergic to).
• If there is no sugar listed, then any sugar in the food is natural sugar.
Ingredients
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 7 : Food and Nutr i t ion Label ing
What’s in a name?
• Sugar can be called many different names on a pack
• Any word ending in “ose” is a type of sugar
If you want to reduce added sugar look out for some of these:
• Sucrose
• Lactose
• Maltose
• Fructose
• Syrup
• Honey
• Maltodextrin
• Molasses
If there is no sugar listed in the ingredient list, then any sugar in the nutritionlabel is natural sugar.
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 7 : Food and Nutr i t ion Label ing
Whole Milk, Blueberries (12%), Skimmed Milk Powder, Sugar, Tapioca
Starch, Thickener (Locust Bean Gum), Acidity Regulator, (Lemon Juice
Concentrate), Natural Flavouring, Cultures (Streptococcus Thermophilus,
Lactobacillus Casei)
What does this ingredient list tell us?
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 7 : Food and Nutr i t ion Label ing
Whole Milk, Blueberries (12%), Skimmed Milk Powder, Sugar, Tapioca
Starch, Thickener (Locust Bean Gum), Acidity Regulator, (Lemon Juice
Concentrate), Natural Flavouring, Cultures (Streptococcus Thermophilus,
Lactobacillus Casei)
What does this ingredient list tell us?
Largest Ingredient|
|Smallest Ingredient
Allergen|
Added Sugar|
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 7 : Food and Nutr i t ion Label ing
• The Ingredient list will tell you what is in your food.
• The nutrition label will tell you about the nutrients.
• Learning how to read and understand the labels will
help you to make healthy decisions about the food
you eat.
Using Food Labels