nutrition labels and my pyramid

By reading food labels and handling foods safely, you can avoid many food-related health problems.

Nutrition Label Basics

Food labels provide information about the ingredients and nutritional value of foods.

Food labels provide essential information.

Nutrition Label Basics

Among other things, the food label lists

the name of the food product.

the amount of food in the package.

the name and address of the company that makes, packages, or distributes the product.

the ingredients in the food.

the Nutrition Facts panel, which provides information about the nutrients found in the food.

Ingredient List

•Ingredients are listed in order by weight

•Similar ingredients are listed separately

Food labels that list several similar ingredients, like different types of sweeteners, list each one separately.

Nutrition Facts Serving Size

Calories

Nutrients

Vitamins and Minerals

Footnote

Percent Daily Value

Nutrition Facts Panel

•Gives info about nutrients in the food based on a serving size

•Lists calories per serving and how many come from fat

•Identifies % Daily Value (DV)-the amount you need per day

Organic Food Labels

Foods labeled as ORGANIC

are produced without the use of certain agricultural chemicals

cannot contain genetically modified ingredients

cannot be subjected to certain types of radiation

Nutritional Claims

Federal law gives uniform definitions for the following terms that make claims about nutritional value.

Free

Low

Light

Contains none, or an insignificant amount, of a given component.

Can be eaten regularly without exceeding your daily limits for fat, saturated fat, cholesterol, sodium, or calories.

Must contain one-third fewer calories, one-half the fat, or one-half the sodium of the original version.

Nutritional Claims

High

Good Source of

Healthy

Provides at least 20 percent of the daily value for a vitamin, mineral, protein, or fiber.

Provides 10 to 19 percent of the daily value for a vitamin, mineral, protein, or fiber.

Must be low in fat and saturated fat; cholesterol, and sodium; and provide at least 10 percent of the daily value for vitamin A, vitamin C, iron, calcium, protein, or fiber.

Reduced The food contains 25 percent fewer calories, or 25 percent less of a given nutrient, than the original version.

Open Dating-dates that tell how long the food will remain fresh

Sell by dates

Use by or expiration dates

Freshness dates

Pack dates

The last day on which a store should sell a product.

The last day on which a product’s quality can be guaranteed.

The last date on which a product is considered fresh.

The day on which a food was processed or packaged.

MyPyramid is a tool that can help you choose healthful foods for all your meals and snacks.

Dietary Guidelines for Americans

MyPyramid

nutrient-dense

Guidelines for Eating Right and Active Living

MyPyramid helps you apply what you know about nutrients to choose healthful foods.

Choosing a variety of foods from each food group will provide all the nutrients your body needs.

Guidelines for Eating Right and Active Living

The Dietary Guidelines for Americans provide science-based advice for healthful eating and information on the importance of active living.

Dietary Guidelines for AmericansA set of recommendations about smart eating and physical activity for all Americans

Guidelines for Eating Right and Active Living

The of the Dietary Guidelines advice can be summed up in three key guidelines:

Make smart choices from every food group.

Find your balance between food and activity.

Get the most nutrition out of your calories.

The Five Food Groups

Grains

Vegetables

Fruits

Milk

Meats and Beans

MyPyramid

Use MyPyramid to choose foods from all five of the food groups.

MyPyramidAn interactive guide to healthful eating and active living.

MyPyramid

Each of MyPyramid’s 5 colored bands represents a different food group.

•The bands differ in width, indicating which foods you need more of than others.

•The steps remind you to be

physically active.

MyPyramid

The yellow band on MyPyramid is for oils, which are not one of the basic food groups.

Choose healthful food sources for the fats you eat.

Your Best Choices

Dietary Guidelines Recommendations

Focus on fruits.

Vary your veggies.

Get your calcium-rich foods.

Make half your grains whole.

Go lean with protein.

Limit certain foods.

Your Best Choices

Focus on fruits.

Eat a variety of fruits. Fresh whole fruits that provide fiber are a better choice than fruit juice.

Vary your veggies.

Try to eat a good mix of different types of vegetables each day, including dark green and orange vegetables.

Your Best Choices

Get your calcium-rich foods.

Low-fat and fat-free dairy products are good choices. You can also get calcium by choosing calcium-fortified foods and beverages.

Make half your grains whole.

Get at least three ounces of brown rice or whole-grain cereals, breads, crackers, and pasta each day.

Your Best Choices

Go lean with protein.

Choose lean meats and poultry. Try getting more of your protein from fish, beans, peas, nuts, and seeds.

Limit certain foods.

Avoid foods that are high in fat— especially saturated fats and trans fats. Also, limit foods with salt and added sugars.

Balancing Food and Physical Activity

Balance the energy in the foods with regular physical activity.

The guidelines recommend that teens should be physically active for 60 minutes almost every day.

Getting the Most Nutrition Out of Your Calories

Choose nutrient-dense foods: fruits, veggies, calcium-rich foods, whole grains, lean meats, fish, beans, nuts.

nutrient-densea high ratio of nutrients to calories

How can Nutrient-dense foods help keep you fit?

•Nutrient dense foods have a high ratio of nutrients to calories and give you lots of energy without extra calories that are hard to burn off

Healthful Eating Patterns

You can use MyPyramid and the information in the Dietary Guidelines to plan all your meals and snacks.

MyPyramid is flexible enough to adapt to just about any eating style.

Healthful Eating Patterns

Use the plate diagram to visualize how a healthful meal might look on your plate.

Breakfast Tips

•Prepare the night before to save time

•Eat instant oatmeal or grits, hard-cooked eggs, whole grain bagels or muffins, breakfast burritos, leftovers

Dinner Plate Tips

•Devote half your plate to vegetables

•A quarter to bread or other grains

•A quarter to protein

•Add fruit and low-dairy

Sensible Snacks

•Snack on fresh fruit, raw veggies, string cheese, unsalted nuts, popcorn, fat-free yogurt, bread sticks

Fresh fruit

Cut-up vegetables

String cheese

Unsalted nuts

Air-popped popcorn

Fat-free yogurt

Bread sticks

Eating Right When Eating Out

•Keep portions small by splitting a meal with a friend or taking leftovers home

•order grilled or baked rather than fried foods

•Use salad bar but go easy on the toppings that add fat

Watch portion sizes.

Pay attention to how foods are prepared.

Add fresh vegetables and fruits.

Go easy on toppings.

Don’t drink your calories.

After You ReadReviewing Facts and Vocabulary

Grains, vegetables, fruits, milk, and proteins

1. What are the five basic food groups?

After You ReadReviewing Facts and Vocabulary

2. What kinds of foods are best to avoid or limit?

Foods high in fats (especially saturated fats and trans fats), salt, and added sugars

After You ReadReviewing Facts and Vocabulary

3. Provide two examples of nutrient dense foods.

Sample answers: Low-fat milk, steamed vegetables