Download how to read labels lesson plan

HOW TO READ LABELS LESSON PLAN
Do you know how to read a nutrition label? What’s on it?
Watch these two Youtube videos: “Nutrition Fact Labels, How to read FAQ, about Part 1” and “Nutrition Fact
Labels, How to read FAQ, about Part 2”. These videos are just over 10 minutes each.
After watching the videos, look at the two labels for comparison and complete the worksheet.
Important label information:
Calories – no more than 30% of the calories should come from fat (actually not mentioned in this video)
Fats – contain more calories per gram than carbohydrates and proteins
Fat breakdown –
Monounsaturated fat in good source of fat
Saturated fat is not a good type of fat
Polyunsaturated fat is in between
Transfats are the worst types of fats. Only recently has labeling been required. These are unnatural and the
result of extremely processed foods. They hinder the body from working correctly.
Cholesterol – 300 mg/per day recommended for adults. Cholesterol is a waxy, fatlike substance that occurs
naturally in all parts of the body. Your body needs some cholesterol to work properly. But high levels of
cholesterol in the blood can block arteries and increase the risk of heart disease. Only animal foods, such as
eggs, milk, cheese, liver, meat and poultry contain cholesterol.
Sodium – 2000 mg/day recommended for adults. Daily sodium needed for basic physiological functions: scant
1/8 tsp = 250mg sodium. Daily sodium the average American consumes: heaping 1 1/2 tsp = 4,000mg sodium
Salt vs. Sodium: Although we tend to swap "salt" and "sodium" as if the two words were interchangeable, there
is a difference. Table salt is actually sodium chloride. It's 40 percent sodium and 60 percent chloride.
Very little of the sodium we consume arrives in our diets via saltshakers. The majority-75 percent-comes from
processed foods, where it enhances flavor, stabilizes, or preserves. There are the usual high-sodium sources:
bacon, ham, sausage and other cured meats; frozen or boxed entrées; frozen and canned vegetables; fast foods;
and sauces and salad dressings. But sodium also hides in unexpected places. For example, cottage cheese can
contain almost 1,000mg per cup. Read labels to find good choices.
Carbohydrates – want mostly from grains, oats, and fibers.
Sugars – you must look at what types of sugars are listed on the ingredients. Natural sugars are much better
than refined sugars. As a guideline, sugars should not exceed more than 30% of calories from your daily carb
total. Milk actually has a lot of natural sugar in it.
Protein – 10-20 grams is a good amount to be in a product. Proteins make you feel full. Look at ingredients to
find out where the protein comes from.
Vitamins and minerals – only A, C, calcium and iron are required to be on label.
% daily values listed on labels – based upon 2000 calorie per day diet, so it is a generalization. Your needs
may differ.
Center of the grocery store is where most processed foods are. Perimeter of grocery store is generally where the
unprocessed foods are and a much better place from where to buy your food.