Transcript File

Reading food labels
By Zani Alam
WPGH
Make healthier choices
Food labels
All Packaged foods have nutrition facts.
All food manufacturers must include
some details on labels.
What do they mean?
We invite you to join us to find out
more…..
Some packages have :
Nutrition claims
Are used to attract the buyer’s attention
such as: “low fat”, less sugar, and high
fibre”. Do not rely in these claims.
All packaged food have
Nutrition information
The Ingredient List
Ingredients list are listed
in descending order
based on the weight of
the ingredient.
Percentage daily value
Tell what percentage of
the daily recommended
amount of each nutrien
in in each serving. (This
is based on a 2000
calorie per day)
This diagram shows the nutrition information and
ingredients from a Weetbix package by Sanitarium.
Reading the labels
Sugar :this tells how much of
the total carbohydrate is sugar
(the total amount of natural
sugar and added sugar in one
serving). We don’t need too
much sugar. Sugar can add a
lot of calories.
Serving size is the amount
of food to be eaten at one
time by an adult.
Serving per pack tells you
how many servings in that
package
This tells you the
nutrients in 100 g of
this food. It is the best
way to compare
similar products.
Calories: tells you how
much energy you will get
from one serving of this
food.
Fibre: tells you how much
fibre is in one serving. Eat
food that are high in fibre.
Sodium or salt:
Try to choose foods with reduced
or no added salt.
Fat total: is the amount of all
fat types in one serving. We
need fat. But we should avoid
saturated fat and look for zero
Potassium and
magnesium : minerals
needed by the body.
Some packages include
vitamins section.
trans fat.
Carbohydrate: this includes
both sugars and starches in
food.
Click on the hyperlinked words
(in blue) for more explanation
then click back to bring you
back to this page.
750 g net
750g net ( the
weight with the
package)
With numbers
Serving size: 2
biscuits
Fibre: 3.3g
Aim for a total of 30 g per
day. Foods with 4 g or more
is high in fibre .
Serving per pack : 24
Calories: 107 per serve
Sodium (Salt): 87 mg per serve
Salt is added during processing or
preparation.
Fat total: 0.4 g
and 0.1 g of fat
total comes for
saturated fat.
The recommended daily
value for sodium is less than
2400 mg per day (2.4 g per
day) (less than a half tsp.)
Amount: 1 tsp. of table salt
equals 5.69 grams (g).
Saturated fat
0.1 g
Carbohydrate: 20.1 g per
serve
1g=1000mg
Sugar :this tells how much of
the total carbohydrate is
sugar.
1g of carb per serve comes
for sugar.
750 g net
You should not get more
than 30% calories per day
from fat. If you have 2000
calories in one day, no more
than 600 calories should be
from fat.
Each gram of fat has 9 calories
Each gram of Carbohydrate has 4
calories
Each gram of Protein has 4 calories.
1 year old needs 900 calories
5 years old needs 1400 calories
An adult needs 2000-2500 calories
1 Cal = 4.18 kJ
With some calculations
2biscuits=30g
1 biscuit= 15 g
If you eat one
serving, you get
107 calories.
Each serving is 2 biscuits
24x2= 48 biscuits in the
package
If you eat two
servings: 107x2=
214 calories.
Calories in the whole
container:
Multiply the 107 (calorie
per serve) x 24( serving
per container)
=2568 calories
Each g of fat has 9 calories.
0.4 x 9 = 3.6 g calories per
serve comes from fat.
Work out the percentage of
fat in one serving:
3.6/107 x100 = 3.36%
which is much less than 30 % .
Each g of carbohydrate has 4
calories. 4 x 20 = 80 calories per
serve comes from carbohydrate.
Each gram of fat has 9
calories
Each gram of
Carbohydrate has 4
calories
Each gram of Protein has
4 calories.
750 g net
Fat
There are four primary kinds of fats in the average diet:
Saturated fats
Trans fatty acids
Monounsaturated fats
Polyunsaturated fats
Monounsaturated fats and polyunsaturated
fats are the so called "good" fats
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Trans fat
Trans fat are man made fat. They are in our chips, bakery goods,
popcorn and cakes.
Trans fat is a type of unsaturated fat that behaves like a saturated fat
because of its chemical structure. It increases our risk of heart disease
by increasing the “bad” LDL cholesterol, while also lowering the “good”
HDL cholesterol in our blood.
Naturally occurring trans fats are found in small amounts in dairy
products, beef, veal and lamb.
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Unsaturated fats
Unsaturated fats are a healthy type of fat that are liquid at room temperature. They
actually lower blood cholesterol and help reduce heart disease.
There are two types of unsaturated fats, which are known as polyunsaturated and
monounsaturated.
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Monounsaturated fats
Sources of monounsaturated fats include:
Olive oil
Canola oil
Peanut oil
Nuts
Avocados
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Saturated fats
Saturated fats are found in animal products like meat and
whole milk dairy products, as well as certain plant oils like
coconut oils. They are the main cause of high cholesterol and
heart disease.
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Polyunsaturated fats
Polyunsaturated fats can be divided into two
groups known as omega-3 fats and omega-6
fats. These two types of fats have slightly
different health benefits.
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Fibre
A fibre also known as roughage is essentially a carbohydrate that is found only in
plants. The main purpose of fibre is to keep the digestive system healthy and
functioning properly. It usually speeds up and aids the excretion of waste and
toxins from the body, hence, preventing them from staying in the bowel for too
long, which could cause several illnesses.
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Carbohydrates
Carbohydrates are found in a variety of foods—bread, beans, milk,
popcorn, potatoes, cookies, spaghetti, soft drinks, corn, whole
grains, fruits and vegetables.
The most common and abundant forms are sugars, fibres, and
starches. Carbohydrates provide the body with the fuel it needs for
physical activity and for proper organ function.
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Calories are what gives us energy!
Definition of Calories: a unit that expresses the energy-producing value of food
If you eat more calories than you burn, you will gain weight!
Each gram of fat has 9
calories
Each gram of
Carbohydrate has 4
calories
Each gram of Protein
has 4 calories.
1 year old needs 900 calories
5 years old needs 1400
calories
An adult needs 2000-2500
calories
1 Cal = 4.18 kJ
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