understanding+food+ labels - michelle hyman...
TRANSCRIPT
Why are food labels important? • Understanding how to read food labels can help you make healthier choices at the Holly shop and the vending machines.
• Food labels tell us how many servings, calories, total fat grams, saturated fat, and sodium there are in one container of food or drink.
4 Steps to Reading Food Labels 1. Serving Size 2. Calories 3. Fat
4. Percent Daily Value
Serving Size
• Look here for the serving size (the amount of food in 1 serving) and the number of servings in the container.
Calories • The calories listed are for 1 serving size. If there are 2 servings in the container, you will be eaPng double the calories.
• Consider comparing food labels to choose the food that is lower in calories if you are trying to manage your weight.
How Many Calories is This? • Step 1: Look at the servings per container. This container has 2 servings. • Step 2: Look at the serving size. In this case, the serving size is 1 cup. • Step 3: Determine the amount of calories.
• 1 cup has 250 calories. • If you want to eat the whole container, since there are 2 servings in this container, add 250+250, which equals 500 calories.
Fat • When choosing a snack,
look for foods and drinks low in total fat and saturated fat.
• Aim for foods with close to 0 grams trans fats.
• Trans fats and saturated fats should be consumed in moderaPon because high amounts are not heart healthy.
Which Food Do You Think Has More Fat?
Percent Daily Values • These are levels of
nutrients the food you are eaPng provides.
• Your nutrient needs may be different if you consume less or more than 2,000 calories.
• Percent Daily Value is based on your nutrient needs for the whole day, not just 1 meal or snack.
High Daily Value
• A high Daily Value is equal to or more than 20 percent.
• Aim to consume a high Daily Value of:
ü Vitamins ü Minerals ü Fiber
Does this have a high Daily Value of Calcium?
Low Daily Value • A low Daily Value is less than or equal to 5 percent.
• Try to consume foods with a low Daily Value for total fat, saturated fat, cholesterol, and sodium.
• LimiPng saturated fat, cholesterol, and sodium is heart healthy.
Does This Have A Low Daily Value For Fat?
Symbols to Look For
• You can also look at the front of a food package to decide if it is a healthy choice. Some foods have these symbols:
Which food is healthier?
110 calories 2 % Daily Value for fat
230 calories 23% Daily Value for fat
Tips for Healthy EaHng
ü Compare food labels. This can help you decide which food is the healthier choice. Look at serving size, calories, and percent daily value for fat, saturated fat, and sodium.
ü If you want to eat a less healthy food, sPck to 1 serving size. For example, drink half of a soda bo^le instead of the whole bo^le.
Which Drink Would You Choose?
Healthy OpHons at the Vending Machine
Review • Reading food labels is a useful tool to choose healthier and more nutriPous snacks.
• Remember to check the serving size. Some bags of food have more than 1 serving. If you eat the whole bag, you are consuming more calories, total fat, and sodium than listed on the label.
• SomePmes, a low daily value is healthier than a high daily value (such as for total and saturated fat, cholesterol and sodium).
• Compare food labels to help choose the healthier opPon.