food labels
TRANSCRIPT
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Check the Label before it hits the Table!How to Make Healthy Food Choices for your Family
Louise Goldberg RD, CSP, LD, CNSCAn Apple A Day Nutrition Consulting
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Nutrition Facts Label
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Serving Size
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Calories
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FAT!
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Cholesterol
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Sodium
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Carbs, Fiber, and Sugars
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Protein
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Daily Value Percents
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What’s In Our Food?• Words to look for:
– Partially hydrogenated/Hydrogenated Oils – High Fructose Corn Syrup (HCFS)
• Simple ingredients better!• Beware of Claims
– “Reduced”...does not mean LOW– “Whole Grains” “Whole Wheat”– “Zero grams of…” may not be accurate!
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Best Choices for…• Cereal• Cereal Bars/Snack Bars• Peanut Butter• Pasta• Packaged/processed food like crackers• Canned vegetables/soups• Drinks
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What did she say?1) Pay attention to the manufacturers’ serving size.2) Limit foods that are high in saturated fats, trans
fats, and high fructose corn syrup (HFCS).3) Evaluate the sodium content of the food in
conjunction with the serving size. <5% GOOD, >20% TERRIBLE!
4) FIBER makes happy tummies.5) Evaluate whether the food is a good source of
nutrients. <5% POOR, >20% EXCELLENT6) Read the ingredients. Stick with words you
understand.