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The Nutrition Facts Panel
Do Now
What do you think the government’s role should be in
relation to fast food restaurants? Do you think the
government should be more or less involved in what
they serve to consumers?
Learning Objective
I will be able to understand vocabulary necessary to
read and interpret food labels.
Demonstration of Learning
Given food label vocab words, I will correctly match
them to the definitions.
Engage
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Nutrition labels can be over complicated and confusing.
With unfamiliar jargon and advertising it can be difficult
to understand. We will simplify the reading the nutrition
label process this week. Here are some things to focus
on:
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The ingredients
Serving size and servings per package
Knowing what the terms mean
DV%’s
Vocabulary
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Calorie- a unit used to measure the energy used by the body
and the energy that food supplies to the body.
Sodium- (salt) found in many process foods, too much of it in
the diet can cause high blood pressure or heart attack.
Sugar- found naturally in fruits; added to candy, soft-drinks, and
sweets.
Dietary fiber- plant material that cannot be digested, but aids
in the digestive process.
Vitamin C-found in citrus fruits; it acts as an antioxidant,
helping to protect cells from the damage
Iron- found in red meats or dark leafy vegetables; helps red
blood cells carry oxygen.
Vocabulary
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Trans fats- are created in an industrial process that adds
hydrogen to liquid vegetable oils to make them more
solid; consumption increases the risk of coronary heart
disease.
Nutrients- the chemicals found in foods that nourish your
body.
Calcium- helps you have strong bones and teeth; ensures
proper functioning of muscles and nerves; found in
broccoli, kale, and dairy.
Fat- a nutrient that supplies energy: promotes healthy skin
and growth, and carries certain vitamins in the body.
Cholesterol- waxy substance that is part of every cell of
your body; also found in food from animals.
Vocabulary
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Carbohydrates- an essential nutrient that is the body’s main
source of energy; includes sugars and starches.
Saturated fat- a fat that is hard at room temperature, such as
the fat in meat, poultry skin, and whole milk dairy products.
Too much of it increases blood cholesterol levels and increases
risk for heart problems.
Protein- essential nutrient that helps your body grow, repair
itself, and fight disease; can also provide energy if needed.
Daily values (DV)- How much you should get of that nutrient
in a day. The label provides the %DV so that you can see how
much (what percentage) a serving of the product contributes
to reaching the DV.
100% organic- all ingredients must be certified organic and
processing aids must be organic as well.
Vocabulary
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Natural- The USDA says that meat, poultry, and eggs labeled
with this word must have no artificial ingredients and be
minimally processed. The term isn’t defined beyond those
terms.
Free Range- chickens are sheltered and have continuous access
to the outdoors, along with unlimited access to food and
water.
Cage- Free- birds can freely roam inside a building with
unlimited access to food and water. They’re without cages but
can still be packed very tightly, even when organic.
Vocabulary
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Grass- Fed- animals receive most the their nutrition from the grass
throughout their lives but may have eaten hay or grain indoors during the
winter. Animals may still receive antibiotics and hormones, according to the
USDA.
GMOs “genetically modified organisms,” are plants or animals created
through the gene splicing techniques of biotechnology (also called genetic
engineering, or GE).
No added hormones- already true of organic, so it’s conventional
producers that tend to use this term, but there is not certification for these
claims.
Fortified- vitamins or minerals have been added to the food in addition to
the levels that were originally found before the food was refined. When
foods are fortified, they will have more vitamins and minerals after they are
refined than they did before they are refined.
Enriched-vitamins or minerals have been added to the food. The vitamins
and minerals are added to replace the original vitamins and minerals that
were lost during the refining process.
Nutritional Information Panel
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Mandatory
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Total calories
Calories from fat
Total fat
Saturated fat
Cholesterol
Sodium
Total carbs.
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Dietary fiber
Sugars
Protein
Vitamin A and C
Calcium
Iron
Nutritional Information panel
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If a claim about any of the voluntary components is
made, it becomes mandatory.
“Per serving” is the size of a suggested serving; if you
eat a larger portion you will need to adjust the
nutrient values accordingly.
Demonstration of Learning
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______________vitamins or minerals have been added to the food
in addition to the levels that were originally found before the food
was refined. They will have more vitamins and minerals after they are
refined than they did before they are refined.
________________chickens are sheltered and have continuous
access to the outdoors, along with unlimited access to food and
water.
________________helps you have strong bones and teeth;
ensures proper functioning of muscles and nerves; found in broccoli,
kale, and dairy.
________________waxy substance that is part of every cell of
your body; also found in food from animals.
________________The USDA says that meat, poultry, and eggs
labeled with this word must have no artificial ingredients and be
minimally processed. The term isn’t defined beyond those terms.
Bell Ringer
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Why is it important to read food labels? How can reading
food labels help you plan a healthy, balanced diet?
Learning Objective
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Lifetime Nutrition and Wellness students will understand
how to read a nutrition facts label.
Demonstration of Learning
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Lifetime Nutrition and wellness students will correctly
answer 4 questions using a nutrition facts label.
Engage
Food labels can help you limit the amount of fat, sugar and
cholesterol in your diet by making it easy for you to
compare one food item with another and choose the one
with lower amounts. Conversely, you can use food labels to
find food items higher in vitamins, fiber and protein.
That is one of the most common mistakes people make
when reading food labels. A food label may indicate that a
food has 100 calories and only 5 grams of sugar, for
example. But if you look at the number of servings, it may
state three. That means that if you were to eat the entire
package, you would be getting three times the amount
shown on the food label. In this example, 300 calories and
15 grams of sugar.
The Nutrition Facts Label
One or Two Servings?
Serving Size
Calories
Calories from Fat
Total Fat
Trans Fat
Saturated Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Vitamin A
Vitamin C
Calcium
Iron
Single
Serving
1 cup (228g)
250
110
12g
1.5g
3g
30mg
470mg
31g
0g
5g
5g
%
DV
18%
15%
10%
20%
10%
0%
4%
2%
20%
4%
Double
Serving
2 cups (456g)
500
220
24g
3g
6g
60mg
940mg
62g
0g
10g
10g
%
DV
36%
30%
20%
40%
20%
0%
8%
4%
40%
8%
General Guide to Calories*
40 Calories is low
100 Calories is moderate
400 Calories is high
*Based on a 2,000-calorie diet.
Limit These Nutrients
The goal is to stay
BELOW 100% of the
DV for each of these
nutrients per day.
Get Enough of These Nutrients
Try to get 100% of the
DV for each of these
nutrients each day.
The Footnote
Examples of DVs versus %DVs*
The Percent Daily Value
The % DV is based on
100% of the daily value for
each nutrient.
What’s High? What’s Low?
Do You Have to Calculate to Know?
Footnote
The % DV Does the Math for You
Look here for highs and
lows!
Quick Guide to %
DV
5% DV or less is Low
Limit these
Nutrients
Get Enough
of these
Nutrients
20% DV or more is High
No % Daily Value
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Trans Fat
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Sugars
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Protein
Read the Nutrition Facts Label For Total
Sugars
Fruit Yogurt
Plain Yogurt
Look at the Ingredient List
for Added Sugars
Plain Yogurt
INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK,
WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN.
Fruit Yogurt
INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES,
HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL
FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND L.
ACIDOPHILUS CULTURES
The 5-20% Rule
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Nutrients that you want get a lot of in your diet like
calcium, fiber, protein aim for 20 % or above.
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Nutrients that you want to get less of in your diet like
saturated fat, sodium, aim for 5% or below.
DOL
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Lifetime Nutrition and wellness students will correctly
answer 4 questions using a food nutrition label.
Bell Ringer
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List 4 pieces of information that are on a food label.
Learning Objective
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I will be able to explain nutrient content claims,
ingredient labeling, and calculate % of calories from
fat.
Demonstration of Learning
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Given five questions about food label nutrient
content claims, ingredient labeling, and calculate % of
calories from fat, I will be able to correctly answer 4
out of 5.
Nutrient content claims
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Low- the food can be eaten frequently without exceeding dietary
guidelines
High- the food contains 20% or more of the daily value for a particular
nutrient
Good source- one serving of a food contains 10-19% of the daily value
Reduced- a nutritionally altered product contains at least 25% less of a
nutrient than a reference product
Less-a food contains 25% less of a nutrient or of calories than a
reference food
More- a serving of food contains a nutrient that is at least 10% more of
the daily value than a reference food
Low fat- no more than 3 grams of fat (be aware this does not equal
healthy! Fat may be replaced with artificial sugars)
Calorie free- less than 5 calories per serving
Light/lite- 1/3 fewer calories OR 50% less fat
MRS- Read, write, pair, share
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If a product has 1/3 fewer calories OR 50% less fat the
manufacturer can make what nutrient content claim?
Answer
They could use the nutrient content claim lite or light.
Example: Light Sour Cream or Light Butter
Authorized health claims
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Calcium and osteoporosis
Fat and cancer
Fiber-containing grain products, fruits, vegetables and
cancer
Fruits and vegetables and cancer
Saturated fat and cholesterol
Sodium and high blood pressure
Ingredient Labeling
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Ingredient listing is required on most food with more
than one ingredient.
Because people may be allergic to certain additives, the
list must include
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FDA certified color additives
Flavors or flavor enhancers
Whether or not any milk derivatives are used in foods that
claim to be nondairy
Ingredient Labeling
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Ingredients are listed in descending order by weight, meaning the
first ingredient is present in the greatest amount, while the last
ingredient listed is present in the least amount.
Ingredient Labeling
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Typically, foods with lots of hard to pronounce ingredients
are less healthy.
Calories from Fat
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The U.S. Institute of Medicine recommends that
Americans consume about 20 to 35 percent of their total
calories from fat. Every gram of fat contains nine calories.
This means a person who eats 2,000 calories a day should
consume fewer than 78 g of fat per day
Calories from Fat
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It is recommended that no more than 35% of total
calories come from fat
To calculate the percentage of calories from fat for a food,
multiply the number of grams of total fat by 9, divide this
number by the total calories, then multiply by 100
Example: a serving of crackers contains 125 calories and 5
grams of fat; 5x9=45, 45 divided by 125=36% of calories
from fat
On food labels the calories from fat is already listed.
Calculating % of Calories from Fat
Example of how to find % of calories from fat
Calories from fat ÷ calories = % of calories from fat
190 calories
110 calories from fat
110 divided by 190=.57=57%
Food Label Video w/ Dr. Oz!
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http://www.doctoroz.com/videos/decode-food-labels-pt-1
DOL questions
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If a product claims to be high in fiber what does that
mean?
Name one authorized health claim that food producers
can put on their products.
Ingredients are listed in descending order by weight,
meaning the _____________ ingredient is present in the
_______________ amount.
It is recommended that no more than ______ of total
calories come from fat
Calculate the % of calories from fat
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70 calories
60 calories from fat