Food Labels

Chapter 7 Section 3

Food Label

• Food labeling is required• Food labeling for veggies, fruits, & seafood is voluntary

Parts of a Food Label

1. Serving size– The numbers of servings in the package– Serving size vary

– Provided in familiar units• Pieces, cup, ½ cup

– 1 cup = ______ calories– How many calories if you eat the entire box?

2. Calories– Provide a measure of how much energy you get

from a serving

– Calories from fat are required to be included

– How many calories from fat in your Mac & Cheese?

– Calories & Calories from fat are close = unhealthy

3. Nutrients– Fat, Cholesterol, Sodium = Americans get too much of (limit

these)

– Saturated fat & Trans fat raise bad cholesterol (clog arteries)

– Mono & Polyunsaturated fast raise good cholesterol (removes bad cholesterol)

– High sodium intake cause blood pressure to rise (only need 2400 mg per day)

3. More Nutrients– Vitamins & Minerals listed may vary = Americans get too little

– Fiber slows digestion, moves waste, lowers BP

• Foods high in fiber = – Whole grains (bran has the highest fiber content); this includes

breads and cereals, whole-grain pastas, and brown rice– Nuts and seeds– Legumes (such as dried peas, beans, lentils)– Fruits– Vegetables

Fiber

• The Daily Reference Intake recommend for Children: 1 – 3 : 19g / day 4 – 8 : 25g / day9 – 13 (Boys): 31g/ day9 – 13 (Girls) : 26g / day14 – 19 (Girls): 26g/ day14 – 19 (Bods) : 38g / day

(www.superkidsnutrition.com)

Where to find Fiber

• ½ cup of beans = 6g• ½ cup of cooked veggies = 2 – 4 g• ½ cup fruit / 1 sm piece = 3 g• 1 slice whole wheat bread = 2 – 4g• ½ cup brown rice = 2g

(www.superkidsnutrition.com)

5. Footnotes– Must be on all labels – Never change– Based on 2000 & 2500 calorie diet

– Give daily recommendations for fat, sat. fat, cholesterol, sodium, carbs, & fiber

6. Daily Value (DV)

– Helps determine if a food is high / low in a nutrient

– 5% is low 20% is high

DV for fat?DV for sodium?DV for calcium?

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Hamburger

Pizza

DiGiorno Pizza, Four Cheese (Personal Size)