1. Background

2. Steps in Reading Food Label

3. Calories Needs

4. Practice

Knowing Facts

what you are

putting in your

mouth.

Eating Habits

Better Control in

other aspect of life

Wise Choices

not relying

“healthy” or “low-

fat” is a key stepNutrition

Facts

% DV are based

on a 2,000-calorie

diet”.

18 %DV 82% left

36% DV 64% left

2

6 4

5

Check

servings and

calories

Eat less

sugar

Know your

fats

Calories Needs

CounterReduce sodium

(salt); increase

potassium

1 3

Steps

Make your

calories count

250 Cal

110 Cal

From fat

500 Cal

220 Cal

From fat

1000 Cal

440 Cal

From fat !!

When you look at a food’s nutrition label, first

check the calories, and then check the nutrients

to decide whether the food is worth eating.

2,000 cal 250 gr of

carbohydrates/per day.

10 % (25 gr) can come from added table

sugar and sweeteners

≈ ½ candy bar / < 1 can of sugary soda

Eating < 2,300 mg of sodium (± 1 tsp

of salt) per day may reduce the risk

of high blood pressure.

•daily potassium 4,700 milligrams,

•consume fruits and vegetables, and

fat-free and low-fat milk products

Look for foods low in saturated

and trans fats, and cholesterolEat polyunsaturated and monounsaturated fats,

such as those in fish, nuts, and vegetable oils

“BAD” LDL

“GOOD” HDL

1Use the % DV column

5% DV or less is low

20% DV or more is high

Keep these low:

saturated and trans fats,

cholesterol, and sodium2

Get enough of these:

potassium and fiber, vitamins A,

C, and D, calcium, and iron

Check the calories:

400 or more calories per serving

of a single food item is high

3

4

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