Transcript Fruits and Vegetables The Flavor of Life

Parent Workshop 3:
Food Labels
Presented by:
Network for a Healthy California—LAUSD
For CalFresh information, call 1-877-847-3663. Funded by USDA SNAP, an equal opportunity provider and employer.
Visit www.cachampionsforchange.net for healthy tips. •California Department of Public Health
Key Messages
BALANCING CALORIES
• Enjoy your food, but eat less.
• Avoid oversized portions.
FOODS TO INCREASE
• Make half your plate fruits and
vegetables
• Switch to fat-free or low-fat (1%) milk
Key Messages
FOODS TO REDUCE
• Compare sodium in foods and choose
the foods with lower numbers
• Drink water instead of sugary drinks
DAILY PHYSICAL ACTIVITY
• Adults – 30 minutes
• Children – 60 minutes
Review: Nutrients
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Calories
Fiber
Protein
Fat
Cholesterol
Water
Vitamins
Minerals
Review:
• Nutrition and Physical Activity Goals
See page 11 in your Workshop 1 materials
• Homework Activity – Cooking without Salt
See page 12 in your Workshop 1 materials
How Much Do You Eat?
How do the servings of an average person
compare to those on the food label?
Reading the Label
Calories
Fat
Cholesterol
Sodium
Monounsaturated Fat
Polyunsaturated Fat
Potassium
% Daily Value
Carbohydrates
Protein
Vitamins/Minerals
Reading the Label
Food Label Guidelines
• Low fat = 3 g or less of total fat
• Low saturated fat = 1 g or less of saturated fat
• Low sodium: 140 mg of sodium or less
• Low cholesterol: 20 mg or less
• High fiber: 5 g or more of fiber per serving
Food Label Guide
Food Label Lingo- page 4
Food Label Guidelines
Trans Fats
• When a food label says 0 g of trans fat, but
includes partially hydrogenated oil, the food
may have up to 0.5 g of trans fat per serving
• If you eat more than one serving, you could
quickly reach your daily limit of trans fat
• Goal: 0 g (or less than 2 g) of trans fat per day
% Daily Value (DV)
• Based on a 2,000 calorie diet
• Value is for the whole day
• Use as a tool to quickly compare products
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Low % DV (fat, cholesterol, sodium)
High % DV (fiber, vitamins, minerals)
20% or more = excellent source
10% - 20% = good source
5% = low
Ingredient List
• The ingredient list tells us what’s in a food,
including nutrients, fats or sugars that have
been added
• All ingredients must be listed
– Ingredients are listed in descending order by
weight
– Those in the largest amount are listed first
Ingredient List
Five ingredients to limit:
• Sugar
• High fructose corn syrup
• Enriched flour and white flour
• Hydrogenated oils (ex: partially hydrogenated
soybean oil)
• Saturated fat and trans fat
Ingredient List Activity
see page 2
1. Type of food and brand name
2. First four ingredients
Food Label Activity
see page 3
Physical Activity Break
Added Sugar
Provide calories, but almost no nutrients
 Food Labels for items low in added sugars
4 grams of sugar equals 1 teaspoon
 Ingredient Lists for items where sugar is not
one of the first few ingredients and/or not
listed several times
The Many Names of Sugar
see page 14
• Sugar
• End in “ose”
• Syrup
• Corn sweetener
• Honey
• Molasses
• High-fructose corn syrup
• Brown sugar
Activity: How Sweet it is
Reminder for Workshop 4
Bring a newspaper ad from a grocery store
Workshop 3 Goals
• See page 18 in your Workshop 1 materials
• Circle at least one of the nutrition goals or
write your own goal
• Circle at least one of the physical activity
goals or write your own goal
Workshop 3 Homework
Reading Labels - See page 19
Key Messages
BALANCING CALORIES
• Enjoy your food, but eat less.
• Avoid oversized portions.
FOODS TO INCREASE
• Make half your plate fruits and
vegetables
• Switch to fat-free or low-fat (1%) milk
Key Messages
FOODS TO REDUCE
• Compare sodium in foods and choose
the foods with lower numbers
• Drink water instead of sugary drinks
DAILY PHYSICAL ACTIVITY
• Adults – 30 minutes
• Children – 60 minutes
Tasting & Sampling